Kodi Kuda Nkhawa Kwambiri N'kutani?

Zamkati

• Kodi Nkhawa Yogwira Ntchito Kwambiri N'chiyani?
• Kodi Zizindikiro ndi Zizindikiro Za Kuda Nkhawa Kwambiri Ndi Ziti?
• Zizindikiro Zakumverera za Kuda Nkhawa Kwambiri:
• Zizindikiro Zathupi Zokhala ndi Nkhawa Yogwira Ntchito Kwambiri:
• Kodi Pali Chithandizo Cha Kuda Nkhawa Kwakukulu?
• Itchuleni Ndipo Muisinthe Mwachizolowezi
• Yesani Thandizo, Makamaka CBT
• Chitani Zochepa
• Yesetsani Kunja Kwa Chithandizo
• Onaninso za

Ngakhale kuti nkhawa yantchito yayikulu sikuti ndi matenda ovomerezeka azachipatala, ndi mawu ofala kwambiri omwe amagwiritsidwa ntchito pofotokoza za zizindikilo zokhudzana ndi nkhawa zomwe zimatha kukhala zowonetsa matenda.

N’chifukwa chiyani anthu ambiri akutchuka? Malinga ndi momwe thanzi labwino limayendera, ndi "chosangalatsa," malinga ndi a Elizabeth Cohen, Ph.D, katswiri wazamisala ku New York City. Nthaŵi zambiri, anthu angakonde kuonedwa kuti ndi "ogwira ntchito kwambiri" m'malo momangokhalira "nkhawa," akufotokoza motero, yemwe mwanthabwala akuwonjezera kuti, anthu amakonda "kukhala ndi vuto lomwe limawapangitsa kumva bwino."

Mwa njira, izi ndi zina mwa Trojan horse; zitha kupangitsa kuti omwe sangayang'ane ndi thanzi lawo lamaganizidwe kuti ayang'ane mkati. Chifukwa pali manyazi ochulukirachulukira mitundu yonse yamatenda amisala, chikhumbo chodzipatula kuzikhalidwezi chingalepheretse kulingalira kwamkati ndi mwayi wopeza chithandizo chamankhwala, 'akufotokoza Cohen. Koma, kumbali ina, kulembedwa kwa "ntchito zapamwamba" kungapereke malo ochezera abwenzi, chifukwa cha momwe chikhalidwechi chimapangidwira. (Zogwirizana: Manyazi Pazithandizo Zam'maganizo Zikukakamiza Anthu Kuti Azikhala chete)

Izi sizikutanthauza, komabe, kuti pali nkhawa "yochepa" kapena kuti mitundu ina iliyonse ya nkhawa ikugwira ntchito mochepa. Ndiye, nkhawa yogwira ntchito kwambiri ndi chiyani kwenikweni? Pambuyo pake, akatswiri amawononga zonse zomwe muyenera kudziwa zokhudzana ndi nkhawa yayikulu, kuyambira pazizindikiro mpaka kuchipatala.

Kodi Nkhawa Yogwira Ntchito Kwambiri N'chiyani?

Nkhawa yogwira ntchito kwambiri ayi matenda omwe amadziwika ndi Diagnostic and Statistical Manual of Mental Disorder (DSM), ndandanda yazomwe amagwiritsidwa ntchito ndi azachipatala kuti adziwe odwala. Komabe, akatswiri odziwa zaumoyo amadziwika kuti ndi gawo limodzi la matenda amisala, atero a Cohen. GAD ndi vuto la nkhawa lomwe limadziwika ndi nkhawa yayitali, kuda nkhawa kwambiri, komanso kukokomeza, ngakhale zitakhala zochepa kapena zopanda kanthu, malinga ndi National Institute of Mental Health. Izi ndichifukwa choti nkhawa yogwira ntchito kwambiri ndi "kuphatikizana kwamakhalidwe osiyanasiyana okhudzana ndi nkhawa," akufotokoza. "Amakhala okondweretsa anthu omwe nthawi zambiri amabwera ndi nkhawa zam'magulu, mayankho amthupi ndikudikirira" nsapato ina kuti igwetse "gawo la GAD, komanso mphekesera za matenda osokoneza bongo (OCD)."

Mwakutero, kuda nkhawa kwambiri ndimtundu wa nkhawa yomwe imayendetsa munthu kukhala wopatsa chidwi kapena wokonda kuchita zinthu mopitirira muyeso, potero amapereka zotsatira zowoneka ngati "zabwino" (pazakuthupi ndi zachikhalidwe). Koma izi zimadza ndi mtengo wamaganizidwe: popeza amagwira ntchito molimbika kuti akwaniritse fanizo A +, nthawi yomweyo amalipira mantha (monga kulephera, kusiya, kukana) omwe akuyambitsa moto, akufotokoza Cohen.

Komabe, zingakhale zovuta kudziwa pamene munthu akulimbana ndi nkhawa yogwira ntchito kwambiri - kwambiri, makamaka, kuti nthawi zambiri amatchedwa "nkhawa yobisika," malinga ndi akatswiri pano. Izi zimachitika makamaka chifukwa cha "magwiridwe antchito" gawo la nkhawa yantchito yayikulu, yomwe anthu samakonda kuyanjana ndi matenda amisala kapena zovuta zamatenda amisala. (Ngakhale, chikumbutso chaubwenzi, thanzi la m'maganizo ndi losiyanasiyana, ndipo izi sizikuwoneka mofanana kwa aliyense.)

"Nthawi zambiri, anthu omwe ali ndi nkhawa zogwira ntchito kwambiri amawoneka ngati nyenyezi za rock ndipo amasonyeza misampha yakunja yopambana," anatero katswiri wa zamaganizo Alfiee Breland-Noble, Ph.D., mkulu wa AAKOMA Project, yopanda phindu yoperekedwa ku chisamaliro cha maganizo ndi kafukufuku. Mwanjira ina, moyo wawo wapagulu, wakunja nthawi zambiri amakhala ndi ntchito yotsogola, kuchita bwino, ndi / kapena banja lopukutidwa ndi moyo wanyumba - zonse zomwe zimalimbikitsidwa ndi mantha osati chidwi: "mantha osafanizira ena , mantha obwerera m’mbuyo, kapena kuopa kukalamba,” akutero Cohen. Awa ndi anthu omwe amakonda "kukhala nazo zonse" pamtunda, koma zili ngati, Instagram mwa mawonekedwe amunthu - mukungowona zazikuluzikulu.

Ndipo pomwe makanema ochezera pa TV akuyamba kudzaza #nofilter posts (ndi TG chifukwa chofunafuna 👏 manyazi), anthu amakonda kupereka mphotho kwa omwe ali ndi nkhawa yayikulu, potero amapititsa patsogolo kupambana-kulibe-nkhani -Stress mentality.

Mwachitsanzo, taganizirani za munthu yemwe, chifukwa cha nkhawa kapena mantha kuti sachita zokwanira kusangalatsa abwana awo, adathera kumapeto kwa sabata yonse akugwira ntchito inayake. Kenako amabwerera ku ntchito Lolemba atatheratu ndipo ali otopa. Komabe, amayamikiridwa ndi abwana awo ndi anzawo, otchedwa "wosewera wamagulu," ndipo amayamikiridwa ngati munthu yemwe palibe ntchito yomwe imakhala yayikulu kapena yaying'ono kwambiri. Pali mulu wolimbikitsidwa pamakhalidwe okhudzidwa ndi nkhawa omwe samakhala athanzi kapena abwinobwino. Ndipo, chifukwa cha izi, wina yemwe ali ndi nkhawa yogwira ntchito kwambiri angaganize kuti kulimbikira kwawo, zizolowezi zofuna kuchita zinthu mwangwiro ndizo zomwe zimapangitsa kuti apambane, akutero Cohen. Koma zoona zake n’zakuti khalidwe limeneli limawachititsa kuti asamachite mantha, asamavutike komanso asamade nkhawa kwambiri. (Kutentha ngati kutopa.)

"Mukazindikira kuti ndimakhalidwe ati omwe mumagwira, mumawabwereza; mukufuna kupulumuka, pamapeto pake, ndipo ngati mukukhulupirira kuti zimathandizira kupulumuka kwanu, mumachita zambiri," akufotokoza Cohen. "Makhalidwe okhudzana ndi nkhawa yogwira ntchito kwambiri amalimbikitsidwa kwambiri ndi dziko lozungulira."

Chifukwa chake, kuchita zinthu mosalakwitsa, kusangalatsa anthu, kukwaniritsa ntchito kwambiri, komanso kugwira ntchito mopitilira muyeso - mosasamala kanthu zakusokonekera kwa thanzi lam'mutu - ndizomveka kuti zizizindikiro zakukhala ndi nkhawa kwambiri. Zoonadi, ndiwo mndandanda wafupipafupi wa zizindikiro zomwe zingatheke za nkhawa yogwira ntchito kwambiri.Mwachitsanzo, mutha kukhalanso ndi mlandu wopepesa nthawi zonse, akutero Cohen. "Kunena kuti 'Pepani,' kapena 'Pepani chifukwa ndachedwa,' zimawoneka ngati chikumbumtima - koma kwenikweni, mukudzipanikiza kwambiri."

Ponena za zizindikilo zina za nkhawa yayikulu ...

Kodi Zizindikiro ndi Zizindikiro Za Kuda Nkhawa Kwambiri Ndi Ziti?

Ili ndi funso lovuta kuyankha. Chifukwa chiyani? Chifukwa, monga tanenera kale, nkhawa yogwira ntchito kwambiri sizovuta kuziwona kapena kuzizindikira. Breland-Noble ananena kuti: “Anthu wamba sangaone mmene nkhawa yochuluka imawonongera munthu amene ali nayo,” akutero Breland-Noble, amene akuwonjezera kuti ngakhale monga katswiri, zingatenge nthaŵi zingapo kuti azindikire “kukula kwa matenda a wodwala.” nkhawa "ngati" ikugwira ntchito kwambiri. "

Kuphatikiza apo, nkhawa yogwira ntchito kwambiri (ndi GAD pankhaniyi) imatha kuwoneka mosiyana malinga ndi wodwala komanso zosintha, monga chikhalidwe chawo. Izi zimachitika makamaka chifukwa chakuti nkhawa yogwira ntchito kwambiri si chidziwitso chachipatala komanso chifukwa cha kusowa kwa BIPOC mu maphunziro a zaumoyo, akufotokoza Breland-Noble, yemwe adayambitsa Project AAKOMA pazifukwa zimenezo. "Choncho, ponseponse, sindikutsimikiza kuti ife monga akatswiri amisala timamvetsetsa bwino mitundu yonse ya masitayilo owonetsera momwe zimakhudzira nkhawa, makamaka, komanso nkhawa yogwira ntchito kwambiri," akutero. (Zogwirizana: Zothandizira Kugwiritsa Ntchito Mental Health kwa Black Womxn)

Izi zati, akatswiri onsewa akuti pali zizindikilo zina za nkhawa yayikulu.

Zizindikiro Zakumverera za Kuda Nkhawa Kwambiri:

• Kukwiya
• Kusakhazikika
• Kukula
• Kupsinjika, kuda nkhawa, kuda nkhawa
• Mantha
• Kuvuta kulimbikitsa

Thupi lanu lamthupi komanso zamaganizidwe chimodzimodzi, ndipo zizindikiritso zanu zimabweretsa zizindikilo zakuthupi (mosemphanitsa). "Matupi athu sanalekanitsidwe ngati zipatala," akutero Cohen. Kotero…

Zizindikiro Zathupi Zokhala ndi Nkhawa Yogwira Ntchito Kwambiri:

• Nkhani zogona; kuvuta kudzuka kapena kudzuka mwamantha
• Kutopa kwambiri, kumva kutha
• Kupweteka kwa minofu (mwachitsanzo, yokhotakhota, yoluka kumbuyo; nsagwada zopweteka kuchokera kukumata)
• Matenda opweteka komanso mutu
• Nsautso poyembekezera zochitika

Kodi Pali Chithandizo Cha Kuda Nkhawa Kwakukulu?

Vuto lamtunduwu laumoyo limatha kuthetsedwa, ndipo kukonzanso machitidwe kapena zizolowezi ndizotheka. "Kugwira ntchito kuti muchepetse nkhawa zomwe zimagwira ntchito kwambiri komanso kudzipangitsa kuti mukhale bwino, komabe, ndizochitika tsiku ndi tsiku komanso zovuta; zili ngati nthawi iliyonse yomwe muli ndi mwayi wokhala ndi khalidwe, muyenera kuchita zosiyana," akutero Cohen.

Monga momwe Cohen akunenera, nkhawa yogwira ntchito kwambiri ndi "njira yokhala padziko lapansi; njira yolumikizirana ndi dziko lapansi - ndipo dziko silichoka." Izi zikutanthauza kuti ngati muli ndi nkhawa yantchito yayitali, muli ndi "zaka ndi zaka zokuthandizani kuti musinthe," akutero. Umu ndi momwe:

Itchuleni Ndipo Muisinthe Mwachizolowezi

Muzochita za Breland-Noble, amagwira ntchito kuti "achepetse kusalidwa mwa kutchula dzina ndi kukhazikika" nkhawa, kuphatikizapo nkhawa yogwira ntchito kwambiri. "Ndikufuna kuti odwala anga amvetsetse kuti sali okha, anthu ambiri amakhala ndi izi, ndipo pali thanzi labwino. momwe mungakhalire - koma pokhapokha mutangotchula ndi kuvomereza zomwe mukukumana nazo. "(Zokhudzana: Momwe Mungagwiritsire Ntchito Wheel of Emotions Kutchula Maganizo Anu - ndi Chifukwa Chomwe Muyenera)

Yesani Thandizo, Makamaka CBT

Akatswiriwa onse amalangiza othandizira kuzindikira zamankhwala, mtundu wamankhwala amisala omwe amathandiza anthu kuzindikira ndikusintha maganizo owononga, motero, katswiri wophunzitsidwa yemwe angakutsogolereni munjira izi komanso mankhwala ena. "CBT imayang'ana kwambiri pamalingaliro omwe amachititsa kuti izi zitheke ndikukankhira izi," akufotokoza Cohen. "Mukatsutsa malingaliro anu, mutha kuwona kusintha momwe mumaganizira komanso momwe mumachitira." (Werengani za CBT, onani mapulogalamu azaumoyo, kapena onani telemedicine ngati mukufuna kumvetsetsa zambiri.)

Chitani Zochepa

"Kudzichepetsera pang'ono, kuyankha pang'onopang'ono maimelo ndi malemba nthawi zonse, kupepesa pang'ono. Chitani zochepa mwa kutenga kaye kupuma kopatulika ndikusiya kukhathamiritsa - pokhapokha ngati kukhathamiritsa kwa chisangalalo kapena mosavuta, "akutero Cohen. Zowonadi, ndizosavuta kuzichita kuposa kuchita, makamaka mukakhala ndi chizolowezi chopezeka nthawi zonse. Chifukwa chake, tengani upangiri wa Cohens ndikuyamba kudikirira maola 24 musanabwerere imelo kapena mameseji (ngati mungathe, inde). "Kupanda kutero, anthu amayembekezera mayankho apompopompo kuchokera kwa inu," zomwe zimapititsa patsogolo mkombero wopanda thanzi wa nkhawa yogwira ntchito kwambiri. "Nenani momveka bwino kuti mukufuna zotsatira zabwino, osati zotsatira zachangu; kuti mukudziwa kuti pali phindu losinkhasinkha komanso kutenga nthawi," akuwonjezera.

Yesetsani Kunja Kwa Chithandizo

Chithandizo sichiyenera - ndipo sichiyenera - chimangokhala pamisonkhano yamlungu ndi mlungu. M'malo mwake, pitirizani kumangirira pazomwe mumakambirana ndikugwiranso ntchito gawo lililonse mwa, tinene, kukanikiza kupuma masana ndikukonzekera muubongo ndi thupi lanu. Pogwira ntchito pothana ndi nkhawa zake, Cohen adazindikira kuti kuchita izi kumapeto kwa tsiku komanso m'mawa kumamuthandiza kuzindikira kuti adagwiradi ntchito bwino ndikugwira ntchito chifukwa chofananira. "Pamapeto pake, ndimatha kudziwa kuti ndikadawerenga imelo nthawi ya 5 koloko masana, ndingayankhe mosiyana kwambiri ndi momwe ndimachitira m'mawa. M'mawa, ndimakhala bwino, ndikudzidalira kwambiri nthawi yamadzulo, ndimadzinyadira komanso kupepesa, "akufotokoza. (Zonsezi, chikumbutso, ndi zizindikilo kapena zizindikilo zakukhala ndi nkhawa yayikulu.)

Njira ina yochitira zomwe akatswiri onsewa amatcha "kupirira kopitilira muyeso"? Kungopeza njira zabwino zomwe mumakonda komanso zomwe "zimakupatsani mphamvu," akuvomereza motero Breland-Noble. "Kwa ena, uku ndikusinkhasinkha, kwa ena kupemphera, kwa ena, ndizojambula."

Onaninso za