Momwe Mungasamalire "Kuopa Nkhawa" Pambuyo Pausiku Usiku

Zamkati

• Chifukwa chiyani zimachitika?
• Nkhawa zamagulu
• Kumwetsa mowa
• Kuchoka pamtima
• Kutaya madzi m'thupi
• Kuperewera kwa folic acid
• Kugwiritsa ntchito mankhwala
• Kudandaula kapena kudandaula
• Kulekerera mowa
• Kusagona bwino
• Chifukwa chiyani sizichitika kwa aliyense?
• Momwe mungachitire ndi izi
• Sinthani zizindikiritso zakuthupi
• Pezani thupi lanu bwino
• Pumirani kwambiri - kenako wina
• Yesani kusinkhasinkha mwalingaliro
• Ikani usiku m'malingaliro
• Momwe mungaletsere kuti zisadzachitikenso
• Imwani mwanzeru
• Kupeza thandizo
• Kuchepetsa mowa
• Kusokonezeka kwa mowa
• Kuzindikira AUD
• Mfundo yofunika

Kusangalala ndi zakumwa zingapo ndi anzanu usiku kapena paphwando kumatha kupanga chisangalalo chamadzulo. Koma matsire omwe mumalandira tsiku lotsatira? Ndizosangalatsa kwambiri.

Mwinamwake mukudziwa zizindikiro za thupi la matsire - kupweteka kwa mutu, nseru, kufunika kovala magalasi a dzuwa nthawi yoyamba masana.

Koma matsire amathanso kukhala ndi zidziwitso zamaganizidwe, makamaka nkhawa. Chodabwitsachi chakhala chikudziwika kwambiri kuti chimakhala ndi dzina lake lokha: nkhawa.

Chifukwa chiyani zimachitika?

Lingaliro lonse la nkhawa yokhudzidwa ndi matsire ndilatsopano, ndipo akatswiri sanapeze chifukwa chimodzi. Koma ali ndi malingaliro ochepa.

Nkhawa zamagulu

"Anthu ambiri amamwa mowa ngati mafuta ochezera," akutero a Cyndi Turner, LSATP, MAC, LCSW.

Ngati mukukhala ndi nkhawa, makamaka nkhawa zamagulu, mutha kupeza kuti chakumwa chimodzi kapena ziwiri zimakuthandizani kupumula ndikuthana ndi mantha kapena nkhawa musanachitike (kapena nthawi).

"Pafupifupi zakumwa ziwiri, kapena kuchuluka kwa mowa m'magazi a 0.055, kumawonjezera kukhumudwa ndikuchepetsa manyazi," Cyndi akupitiliza kunena.

Koma mowa ukayamba kutha, nkhawa imayambiranso. Zizindikiro zakutchire zakuthupi zitha kukulitsa nkhawa ndikupangitsa kuti uzimva kuwawa.

Kumwetsa mowa

Kaya mumamwa kamodzi kapena kasanu, thupi lanu limayenera kutulutsa zakumwa mthupi mwanu. Nthawi yochotsera poizoni, yomwe imatha kuonedwa ngati njira yodziletsa, imatha kutenga maola 8, malinga ndi Cleveland Clinic.

Munthawi imeneyi, mutha kukhala opanda nkhawa, kuda nkhawa, kuchita mantha, kapena kung'ung'udza, monganso momwe mungakhalire mukakhala kuti mukuvutika kwambiri pakumwa mowa.

Kuchoka pamtima

Mtundu wa kuchotsedwa kwamaganizidwe amathanso kuchitika, malinga ndi Turner.

Amalongosola kuti ma endorphin, opweteka achilengedwe m'thupi lanu komanso mahomoni abwinobwino, amatulutsidwa poyankha zochitika zowopsa, milingo yawo mwachilengedwe imachepa kwa masiku angapo.

Kumwa mowa kumayambitsanso kutulutsa ma endorphin ndikudzidzimutsa pamapeto pake.

Chifukwa chake poyamba, kumwa mowa kumawoneka ngati kukuthandizani kuti muchepetse ululu womwe mukumva. Koma sizingapangitse kuti ichoke.

Kuphatikiza kwa ma endorphin omwe akuchepa ndikuzindikira kuti mavuto anu alipobe njira yodzimvera osakhala athanzi.

Kutaya madzi m'thupi

Pali zifukwa zambiri zomwe mzere wosambira ku bar ndi wautali kwambiri. Imodzi ndikuti kumwa kumapangitsa kuti anthu azikodza kwambiri kuposa masiku onse. Komanso, ngakhale mutayesetsa kwambiri, mwina simumamwa madzi ochuluka monga momwe muyenera kumwa mukamamwa.

Kuphatikiza kwa zinthu ziwirizi kumatha kubweretsa kusowa kwa madzi m'thupi. akuwonetsa kuti izi zitha kuchititsa nkhawa komanso kusintha kwamaganizidwe.

Kuperewera kwa folic acid

Kusapeza zakudya zokwanira kumakhudzanso zizindikiritso zam'maganizo. A pa achikulire omwe ali ndi nkhawa kapena nkhawa akuwonetsa kulumikizana pakati pa kuchepa kwa folic acid ndi izi.

Mowa amathanso kupangitsa kuti folic acid isunse, zomwe zimatha kufotokoza chifukwa chomwe simudzimverera tsiku lotsatira.

Anthu amathanso kudya zakudya zomwe zingayambitsenso nkhawa.

Kugwiritsa ntchito mankhwala

Mankhwala ena, kuphatikizapo nkhawa komanso mankhwala oletsa kutupa, atha kumayenderana ndi mowa. Mankhwala anu atha kukhala ocheperako, ndipo mumatha kuda nkhawa, kusakhazikika, kapena kusokonezeka.

Mankhwala ena amakhalanso pachiwopsezo cha zovuta zina, kuphatikizapo kufooka kwa kukumbukira kapena zovuta zathanzi monga zilonda kapena kuwonongeka kwa ziwalo.

Ngati mukumwa mankhwala aliwonse, fufuzani chizindikirocho kuti muwonetsetse kuti ndibwino kumwa mowa mukamamwa. Zomwezo zimaperekanso mavitamini, zowonjezera zitsamba, ndi mankhwala ena ogulitsa.

Kudandaula kapena kudandaula

Mowa umakuthandizani kuchepetsa kudziletsa kwanu, kukupangitsani kukhala omasuka komanso omasuka mukamwa pang'ono. "Koma zakumwa zopitilira zitatu zimatha kusokoneza kulimbitsa thupi, kuyankhula, kuganiza, kulingalira, ndi kuweruza," akutero a Turner.

Izi zimakhudza kuweruza kwanu komanso kulingalira kwanu kungakupangitseni kunena kapena kuchita zinthu zomwe nthawi zambiri simukadachita. Mukakumbukira (kapena kuyesa kukumbukira) zomwe zidachitika tsiku lotsatira, mutha kuchita manyazi kapena kumva chisoni.

Ndipo ngati simukudziwa kwenikweni zomwe mudachita, mutha kukhala ndi mantha mukadikirira anzanu kuti akuwuzeni zomwe zidachitika.

Kulekerera mowa

Nthawi zina amatchedwa zakumwa zoledzeretsa, kusalolera mowa kumatha kuyambitsa zizindikilo zambiri zomwe zimafanana ndi zizindikilo za nkhawa, kuphatikiza:

• nseru
• kugunda kwamtima mwachangu kapena kugunda kwamtima
• kupweteka kwa mutu
• kutopa

Zizindikiro zina zimaphatikizapo kugona kapena kusangalala komanso kutentha, khungu lofewa, makamaka kumaso ndi m'khosi. Ndikothekanso kukumana ndi zisonyezo zokhudzana ndi kusangalala, kuphatikiza nkhawa.

Kusagona bwino

Kumwa mowa kumatha kukhudza kugona kwanu, ngakhale simumamwa kwambiri. Ngakhale mutagona mokwanira, mwina sizinali zabwino kwambiri, zomwe zingakupangitseni kuti muzimva pang'ono.

Ngati mukukhala ndi nkhawa, mwina mumadziwa bwino zochitikazi zomwe zimachitika kapena osamwa mowa: Zizindikiro zanu zimakhala zovuta kwambiri mukamagona mokwanira, koma zizindikilo zomwezo zimapangitsa kuti zikhale zovuta kugona mokwanira usiku.

Chifukwa chiyani sizichitika kwa aliyense?

Chifukwa chiyani anthu ena amadzuka atamwa mowa ali omasuka komanso okonzekera brunch, pomwe ena amakhala atakulungidwa mu bulangeti, akumva kulemera kwa dziko lapansi? Kafukufuku watsopano akuwonetsa kuti anthu amanyazi kwambiri atha kukhala ndi chiopsezo chachikulu chokhala ndi nkhawa ndi matsire.

Kafukufuku wa 2019 adayang'ana anthu a 97 omwe anali amanyazi mosiyanasiyana omwe amamwa anzawo. Ofufuzawa adapempha 50 mwa omwe atenga nawo mbali kuti amwe momwe amamwa, ndipo enawo 47 kuti asakhale oledzera.

Ofufuzawo kenako adayeza kuchuluka kwa nkhawa isanakwane, nthawi, komanso pambuyo poti amwe kapena sanamwe bwino. Omwe amamwa mowa adawona kuchepa kwa zizindikilo za nkhawa akamamwa. Koma iwo omwe anali amanyazi kwambiri amakhala ndi nkhawa zambiri tsiku lotsatira.

Mowa umadziwikanso kuti uwonjezere nkhawa, chifukwa chake mutha kukhala ndi nkhawa kwambiri ngati muli ndi nkhawa kuyambira kale.

Momwe mungachitire ndi izi

Ngati iyi si nthawi yanu yoyamba pa rodeo yokhudzana ndi nkhawa, mwina muli kale ndi bokosi lazida zothana ndi zovuta. Koma mwina simukufuna kupita kokayenda, kuchita yoga, kapena kufotokoza za momwe mumamvera ngati muli ndi mutu wopweteka kapena chipinda chomwe chimazungulira mukamayenda.

Sinthani zizindikiritso zakuthupi

Kulumikizana kwa thupi kwakuthupi kumawathandiza kwambiri pakuchenjera. Kumva bwino m'thupi sikungathetseretu nkhawa, koma kumatha kukupangitsani kukhala ndi zida zokwanira kuthana ndi nkhawa komanso kuthamanga.

Pezani thupi lanu bwino

Yambani posamalira zofunika zanu zakuthupi:

• Thirani madzi m'thupi. Imwani madzi ambiri tsiku lonse.
• Idyani chakudya chopepuka cha zakudya zochepa. Ngati mukulimbana ndi nseru, zinthu monga msuzi, ophwanya soda, nthochi, kapena toast youma zonse zitha kukuthandizani kukhazikika m'mimba. Ganizirani za chakudya chathunthu, chopatsa thanzi chomwe mumamverera ngati mukudya, ndipo pewani zakudya zamafuta kapena zopangidwa. Muthanso kuyesa zakudya zongobisalira.
• Yesetsani kugona pang'ono. Ngati mukuvutika kugona, yesani kusamba, kuyimba nyimbo zotsitsimula, kapena kusakaniza mafuta ofunikira a aromatherapy. Pangani malo anu ogona kukhala omasuka kuti muzitha kumasuka, ngakhale simukugona kwenikweni.
• Yesani kupumula kwapafupipafupi. Ngati mukudwala mutu kapena kupweteka kwa minofu, ibuprofen kapena mankhwala ena osagwiritsa ntchito zotupa (NSAIDs) amatha kuthandizira kuchepetsa ululu. Onetsetsani kuti musatenge zochuluka kuposa momwe mungafunire. Kuphatikiza zakumwa zoledzeretsa ndi ma NSAID kumatha kuyambitsa magazi m'mimba, chifukwa chake mungafune kuyamba ndi muyeso wocheperako kuti muwone ngati zingakuthandizeni musanamwe zambiri.

Pumirani kwambiri - kenako wina

Kupuma pang'ono, kupumira kungakuthandizeni kupumula ndikuchepetsa kuthamanga kapena kugunda kwa mtima.

Pumirani pomwe mukuwerengera mpaka zinayi, kenako pumani kwinaku mukuwerengeranso zinai. Chitani izi kwa mphindi zochepa, mpaka mutazindikira kugunda kwamtima kwanu kutsika. Muthanso kuyesa njira yopumira 4-7-8.

Yesani kusinkhasinkha mwalingaliro

Mutha kusinkhasinkha mutakhala pansi kapena ngakhale mutagona pabedi, ngati simukumva kuti ndinu owongoka. Zitha kuthandizira kuyamba ndikupuma kwambiri, choncho kunama kapena kukhala pansi, tsekani maso anu, ndikuyang'ana kwambiri malingaliro anu ndi momwe mumamvera, mwakuthupi ndi mwamalingaliro.

Osayesa kuweruza malingaliro anu, kuwapewa, kapena kuwamasula. Ingowazindikirani ndikamazindikira.

Ikani usiku m'malingaliro

Nthawi zambiri, gawo lalikulu la nkhawa ndikuda nkhawa ndi zomwe munganene kapena kuchita mukamwa. Koma kumbukirani, zomwe zili zowona kwa inu ndizowona kwa ena onse.

Mwanjira ina, mwina siinu nokha amene munanena kapena kuchita chinthu chomwe mumanong'oneza nacho bondo. Ndikothekanso kuti palibe amene adazindikira zomwe mudanena kapena kuchita (kapena kuyiwala kale).

Kukhazikitsa pazomwe zidachitika kumatha kukulitsa nkhawa zanu. Mukakhala ndi mnzanu wapamtima, mwina mungalimbikitsidwe polankhula nawo. Koma kwa kanthawi, kungathandize kutenga mphindi zochepa ndikuwunika malingaliro anu.

Mukuda nkhawa kwambiri ndi chiyani? Chifukwa chiyani? Nthawi zina, kudziyankhulira nokha zomwe mukuwopa ndikutsutsa manthawo kungakuthandizeni kuthana nawo.

Momwe mungaletsere kuti zisadzachitikenso

Matsire oyipa, ngakhale osakhala ndi nkhawa, atha kukupangitsani kuti musafunenso kumwa. Imeneyi ndi njira imodzi yopewera kudzidetsa nkhawa m'tsogolo, koma pali zinthu zina zomwe mungachite kuti muchepetse chiopsezo chakumwa zoledzeretsa.

Imwani mwanzeru

Nthawi ina mukamwa:

• Pewani kumwa mopanda kanthu. Khalani ndi chotupitsa kapena chakudya chopepuka musanakonzekere kumwa. Ngati izi sizikukhutitsirani, lingaliraninso zakumwa pang'ono mukamwa. Mumamva kuwawa ndi njala musanagone? Yesetsani kulowa kachakudya kena kakang'ono.
• Fananitsani mowa ndi madzi. Pakumwa chilichonse chomwe mumamwa, tsatirani kapu yamadzi.
• Osamwa mofulumira. Khalani ndi chakumwa chimodzi chomwera mowa pa ola limodzi. Kodi muli ndi chizolowezi chomwa zakumwa? Yesetsani kumwa chakumwa chosavuta pamiyala yomwe ndi yoyenera kupopera.
• Khazikitsani malire. Mukakhala munthawi ndikusangalala, mutha kumva bwino kuti mupitirizebe kumwa. Koma zakumwa izi pamapeto pake zidzakugwirani. Ganizirani zokhazikitsira malire musanapite. Kukuthandizani kuti muzitsatira, lingalirani kuyanjana ndi mnzanu kuti mudzayanjane.

Kupeza thandizo

Kumwa mowa sikuli koyipa kapena kwamavuto. Palibe cholakwika ndikumasula nthawi ndi nthawi kapena kukhala ndi matsire nthawi ndi nthawi. Koma kudziletsa kumavuta kwa anthu ena kuposa ena.

Ngati mumapezeka kuti mumakhala ndi nkhawa mukamamwa, mwina ndi nthawi yoti mubwerere ndikuwunikanso zinthu.

Kuchepetsa mowa

"Ngati kumwa mowa kumabweretsa vuto, ndiye vuto," akutero a Turner. M'machitidwe ake, amaphunzitsa kumwa moyenera. Imeneyi ndi njira yomwe ingathandize anthu ena kupewa mavuto omwe amabwera chifukwa chomwa mowa.

Iye anati: "Kumwa mowa mosapitirira kawiri pa azimayi komanso atatu kwa amuna," "Ndalamayi imapangitsa kuti anthu azisangalala ndi mowa asanasokonezeke."

Amanenanso kuti kumwa moyenera kumagwira bwino ntchito mukamachita izi:

• mudziwe chifukwa chake mumamwa mowa
• Pangani njira zina zothanirana ndi zovuta
• onetsetsani kuti mumamwa mowa mopanda malire

Kumbukirani kuti njirayi sigwira aliyense.

Kusokonezeka kwa mowa

Kusokonezeka kwa mowa kumatha kukhala kovuta kuthana nako pang'ono. Ngati mukuwona kuti kudziletsa sikugwira ntchito, lingalirani kupeza thandizo lina. Mutha kukhala kuti muli ndi vuto lakumwa mowa (AUD).

Kuzindikira AUD

Zizindikiro zimaphatikizapo:

• Kulephera kusiya kumwa, ngakhale mutayesa
• kukhala ndi kulakalaka mowa pafupipafupi kapena koopsa
• akusowa mowa wambiri kuti amve zomwezo
• kumwa mowa mosatetezeka kapena mosasamala (poyendetsa galimoto, kuwonera ana, kapena kuntchito kapena kusukulu)
• kukhala ndi zovuta kusukulu kapena kuntchito chifukwa chomwa mowa
• kukhala ndi mavuto abwenzi chifukwa chomwa mowa
• Kuchepetsa zosangalatsa zomwe mumakonda ndikukhala ndi nthawi yambiri mukumwa

Ndikosavuta kugwa mozungulira pakumwa kuti muchepetse nkhawa, kungoti abwerere kakhumi m'mawa mwake. Poyankha, mutha kumwa kwambiri kuti muchepetse nkhawa. Ndizovuta kuti muswe nokha, koma wothandizira atha kukuthandizani kuthana nayo.

Turner akufotokoza kuti: "Pachigawochi, ndimakhala ndi makasitomala amalingalira za zomwe zimayambitsa nkhawa zomwe amatha kumwa mowa." "Kenako timayambitsa vutolo, pang'onopang'ono, ndikukonzekera njira ina yochitira."

Simunakonzekere kutenga gawo ili? Ma hotline onsewa amapereka chinsinsi kwa maola 24, chinsinsi:

• Hotline ya American Addiction Center: 888-969-0517
• Hotline Abuse Substance Abuse and Mental Health Services: 1-800-662-HELP (4357)

Mfundo yofunika

Monga zizindikiritso zina za matsire, kuda nkhawa kumatha kukhala vuto. Koma nthawi zina chimakhala chizindikiro cha china chachikulu. Ngati nkhawa yanu ikupitilira, kapena ngati mukumva kuti mukufunika kumwa mowa wambiri kuti muthane nawo, lingalirani kukambirana ndi wothandizira kapena wothandizira zaumoyo.

Kupanda kutero, dziikireni malire ndipo onetsetsani kuti mwayika patsogolo chakudya, madzi, ndi kugona nthawi yomwe mudzamwe.