Nkhondo Zanga 6 Zobisika Za Kukhumudwa

Zamkati

• 1. Kusafuna kutuluka m'nyumba
• 2. Kudzimva kuti ndi wolakwa nthawi zonse
• 3. Osadandaula kusunga ukhondo
• 4. Kukakamizidwa kugona pang'ono tsiku ndi tsiku
• 5. Kukhala otsimikiza kuti aliyense amadana nanu
• 6. Osasamba m'nyumba mwako kwa miyezi ingapo
• Zomwe anthu ovutika maganizo akuyembekeza kuti mungamvetse

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Ndikumvetsa kuti malingaliro ndi zochitika zotsatirazi sizingakhale zomveka kwa aliyense, koma kwa anthu omwe ali ndi vuto la kukhumudwa, ndiwo mavuto obisika.

Tonsefe tili ndi zizolowezi zomwe timakonda kuchita tsiku lililonse, ndipo zina mwazinthuzi zimakhala zomveka kuposa zina. Nazi zizolowezi zisanu ndi chimodzi zomwe ndimachita ndikakhala wokhumudwa.

1. Kusafuna kutuluka m'nyumba

Anthu ena omwe ali ndi vuto lachisoni amatha kukhala opanda nyumba kwa milungu ingapo kapena kupitilira apo. Pali zifukwa zambiri za izi, kutengera omwe mumafunsa. Kwa ena, ndi kudzida. Kwa ena, kutopa kofooka. Matenda okhumudwa ali ndi mphamvu zopezera osati chifuniro chanu chokha, komanso kuthekera kwanu kutuluka mnyumba.

Mphamvu zomwe zimafunikira kukagula zinthu sizikupezeka. Kuopa kuti munthu aliyense amene mungakumane naye adzakudanani ndi zenizeni. Lingaliro lodzidzimutsa la kusatsimikizika limapanga malo omwe kumakhala kovuta kutuluka pakhomo lakumaso.

2. Kudzimva kuti ndi wolakwa nthawi zonse

Kudziimba mlandu ndikumverera bwino. Mukachita chinthu chomwe mumanong'oneza nacho bondo, mlandu umatsatira. Chomwe chiri ndi kukhumudwa komabe, ndikuti chimatha kuyambitsa kudzimva kuti ndi wolakwa palibe kapena kutha Chilichonse.

Kudziona kuti ndine wolakwa ndichizindikiro cha kukhumudwa ndipo ndichifukwa chake ndikakumana ndi mavuto, ndimamva ngati ndikulimbana ndi mavuto adziko lapansi. Mwachitsanzo, anthu omwe ali ndi vuto la kupsinjika mtima amatha kudzimva kuti ali ndi vuto loti sangathe kuthandiza anthu omwe akhudzidwa ndi tsoka lachilengedwe ndipo izi zimawapangitsa kudziona kuti ndi achabechabe.

Zachidziwikire, kudziimba mlandu pazinthu zapafupi ndi kwanu, monga kudzimva kuti ndi wolakwa chifukwa chakusamvana, ndizofala kwambiri.

3. Osadandaula kusunga ukhondo

Ukhondo umayenera kuperekedwa. Sambani tsiku lililonse kapena pafupi nawo. Sambani mano, pangani tsitsi lanu, komanso musamalire thupi lanu. Koma pakakhala kukhumudwa, omwe akhudzidwa akhoza kusiya kusamba - kwa milungu ingapo, ngati gawolo litenga motalika chonchi. Zikumveka "zazikulu" koma ndi zomwe kukhumudwa kumachita. Itha kupangitsa wina kudwala kwambiri kuti asambe.

Nthawi zina madzi othamangawo amapweteka. Nthawi zina kukhala maliseche kumapweteka. Lingaliro lakusamba limatha kubweretsa kudzimva wopanda pake. Simungamve ngati kuti ndinu woyenera kukhala waukhondo. Zomwezo zimaperekanso ntchito zina monga kutsuka mano kapena kutsuka nkhope.

Matenda okhumudwa atha kusintha zochita zodzisamalira kukhala zochitika zina zomwe tilibe mphamvu yochitira.

4. Kukakamizidwa kugona pang'ono tsiku ndi tsiku

Anthu amafunika kugona maola asanu ndi atatu usiku umodzi, sichoncho? Izi zitha kukhala zoona kwa ambiri, koma anthu omwe ali ndi vuto lokhumudwa kwambiri amavutika kuti asagone tsiku lonse.

Nthawi zambiri anthu omwe ali ndi nkhawa akadzidzimuka, samva kupumula konse. Samva ngati agona. Alibe mphamvu ndipo akugonabe. Izi zimabweretsa kugona pambuyo pogona pang'ono, osagona tulo ngati kuti kumabweretsa mpumulo.

5. Kukhala otsimikiza kuti aliyense amadana nanu

M'moyo, anthu ena amakukondani ndipo anthu ena sadzakukondani. Izi si zachilendo, sichoncho? Pokhala ndi malingaliro abwino, anthu ambiri amavomereza zabwinozo ndi zoyipa. Koma kukhumudwa kuli ngati mdierekezi paphewa pako, kunong'oneza mpaka anthu adzidane okha ndikutsimikiza kuti ena onse nawonso amawada.

Matenda okhumudwa amawonetsa kakang'ono kalikonse, kozindikira, kotheka pang'ono ndipo amagwiritsa ntchito izi ngati "umboni" kuti aliyense amakuda. Lingaliro lodana ndi chidani limapangitsa kuti anthu omwe ali ndi nkhawa azikhala ovutika kwambiri.

6. Osasamba m'nyumba mwako kwa miyezi ingapo

Mofanana ndi ntchito yovuta kusamba - kupukuta, kupukuta fumbi, ndi kuyeretsa kumawoneka ngati kopanda tanthauzo. Kusasamala ndikumverera kofala ndi kukhumudwa. Anthu ena opsinjika maganizo mwina samadzimva kukhala oyenerera ngakhale ndi malo okhala oyera.

Kusasamala kumatha kufooketsa malingaliro athu ndikuchotsa fungo lowola, chifukwa timaganiza kuti tili ndi zinyalala. Kapena tikuganiza kuti titha kuzichita mtsogolo, chifukwa timazindikira kuti gawo lokhumudwitsali lingadutse. Matenda okhumudwa amatenga mphamvu zathu zambiri - zam'maganizo ndi zathupi - kuti tizisankha momwe timagwiritsira ntchito ndipo nthawi zina zimasiya kuyeretsa pansi pamndandanda woyambirira.

Zomwe anthu ovutika maganizo akuyembekeza kuti mungamvetse

Sizofunikira kwambiri kukhala ndi zinthu izi mofanana - kuti izi zikhale zinthu zomwe anthu omwe ali ndi vuto la kupsinjika amadzimvera chisoni. Koma ndikukhulupirira kuti izi zimathandiza ena omwe sakudziwa momwe zimakhalira kuti amvetse chifukwa chake titha kugwa pa radar kapena kuwonetsa pang'ono pang'ono nthawi zina. Tikulimbana ndi izi tsiku lililonse.

Nthawi zina, china chophweka monga kulipira ngongole chitha kuonedwa ngati chopambana.

Natasha Tracy ndi wokamba nkhani wodziwika komanso wolemba wopambana mphotho. Bulogu yake, Bipolar Burble, nthawi zonse imakhala pakati pamabulogu apamwamba kwambiri a 10 pa intaneti. Natasha ndiwonso wolemba ndi ma Marble Otayika: Insights into My Life with Depression & Bipolar kwa mbiri yake. Amadziwika kuti ndi amene amachititsa kuti anthu azikhala ndi thanzi labwino. Adalembera masamba ambiri kuphatikiza HealthyPlace, HealthLine, PsychCentral, The Mighty, Huffington Post ndi ena ambiri.

Pezani Natasha pa Bipolar Burble, Facebook, Twitter, Google+, Huffington Post, ndi iye Tsamba la Amazon.