Kodi Ndingatani Kuti Ndisiye Kukhala Ndi Zizindikiro Zodandaula?

Zamkati

• Q: ndingatani kuti ndisiye kukhala ndi zisonyezo za nkhawa - {textend} kutsekula m'mimba, thukuta kwambiri, kupweteka m'mimba, mantha, komanso mantha - {textend} tsiku lililonse popanda chifukwa chenicheni?

Ngati mukukumana ndi tsango la mantha ndi mikwingwirima yamantha, zinthu zingapo zingathandize.

Fanizo la Ruth Basagoitia

Q: ndingatani kuti ndisiye kukhala ndi zisonyezo za nkhawa - {textend} kutsekula m'mimba, thukuta kwambiri, kupweteka m'mimba, mantha, komanso mantha - {textend} tsiku lililonse popanda chifukwa chenicheni?

Zizindikiro zakuthupi sizamasewera ndipo zimatha kusokoneza magwiridwe antchito tsiku ndi tsiku. Ngati mukukumana ndi tsango la mantha ndi mikwingwirima yamantha, zinthu zingapo zingathandize.

Choyamba, kumvetsetsa momwe nkhawa imakhudzira thupi kumatha kukhala kothandiza.

Izi ndizomwe zimachitika: Tikakhala ndi nkhawa, mtima umathamanga ndipo m'mimba mumazungulira, chomwe ndi chizindikiro cha kuyankha kwa 'kumenya nkhondo kapena kuwuluka' - {textend} mkhalidwe wopsinjika womwe thupi limalowamo ikawona zoopsa. Malingana ngati thupi likupanikizika, zizindikilo izi zimapitilira.

Chinsinsi chododometsa izi ndikubwezeretsanso thupi m'malo opumulirako.

Kungopuma m'mimba mwakachetechete kungasokoneze zovuta izi. Kusinkhasinkha kapena yoga yobwezeretsanso itha kukhala yothandiza. Iliyonse ya njirazi imatha kuchepetsa dongosolo lamanjenje lomwe limagwira ntchito mopitirira muyeso.

Nthawi zina, komabe, zizindikilo zakuthupi zimakhala zovuta kwambiri kotero kuti mankhwala angafunike. Mungadziwe bwanji? Ngati mutayesa zida, monga kupuma mwakuya, kulingalira, ndikuyankhula ndi wothandizira, ndipo mumamva kuwawa kwambiri chifukwa palibe chomwe chikuwoneka kuti chikuthandizani nkhawa, mankhwala angafunike.

Kulankhula ndi dokotala kapena kupeza psychotherapist kungakhale poyambira kwambiri. Kuchokera pamenepo, wothandizira zaumoyo wanu amatha kuyika dongosolo la chithandizo, lomwe lingakuthandizeni kuti muzitha kuwongolera moyo wanu.

A Juli Fraga amakhala ku San Francisco ndi amuna awo, mwana wawo wamkazi, ndi amphaka awiri. Zolemba zake zawonekera New York Times, Real Simple, Washington Post, NPR, Science of Us, Lily, and Vice. Monga katswiri wamaganizidwe, amakonda kulemba zaumoyo wamaganizidwe ndi thanzi. Akakhala kuti sakugwira ntchito, amakonda kugula zinthu, kuwerenga, komanso kumvera nyimbo. Mutha kumupeza Twitter.