Njira 5 Zogwirira Ntchito Pazowopsa, Malinga ndi Therapist Yemwe Amagwira Ntchito Ndi Oyankha Koyamba

Zamkati

• Kudzichepetsa
• Kuleza mtima
• Chisoni
• Kukhululuka
• Kukula
• Onaninso za

M'nthawi zomwe sizinachitikepo, zitha kukhala zotonthoza kuyang'ana anthu akutumikira ena monga chikumbutso cha kupirira kwaumunthu komanso kuti padakali zabwino padziko lapansi. Kuti mudziwe zambiri zamomwe mungakhalire osangalala mukakhala ndi nkhawa, bwanji osayang'ana kwa munthu amene akuthandizira kupirira?

Laurie Nadel, katswiri wama psychology yemwe amakhala ku New York City komanso wolemba wa Mphatso Zisanu: Kupeza Machiritso, Chiyembekezo ndi Mphamvu Pamene Tsoka Likachitika, wakhala zaka 20 zapitazi akugwira ntchito ndi oyankha oyambirira, opulumuka zoopsa, ndi anthu omwe akukhala m'nthawi ya mavuto aakulu-kuphatikizapo ana omwe anataya makolo awo pa September 11, mabanja omwe anataya nyumba panthawi ya mphepo yamkuntho Sandy, ndi aphunzitsi omwe analipo ku Marjory Stoneman Douglas Elementary. pakuwombera ku Parkland, Fl. Ndipo tsopano, odwala ake akuphatikiza oyankha ambiri azachipatala omwe akulimbana ndi mliri wa COVID-19.

"Ndikuyitanitsa omvera oyamba omvera chisoni," atero Nadel. "Amaphunzitsidwa mwaluso komanso aluso pakuika miyoyo ya anthu ena patsogolo." Komabe, malinga ndi Nadel, onse amagwiritsa ntchito liwu limodzi pofotokoza momwe akumvera pakadali pano: athedwa nzeru.

"Mukakumana ndi zochitika zosokoneza, zimapanga mawonekedwe a visceral, gulu la nyenyezi la thupi la zizindikiro, zomwe zingaphatikizepo kudzimva wopanda thandizo komanso mantha - ndipo ngakhale akatswiri amakhala ndi maganizo amenewa," anatero Nadel. "Maganizo onyanyirawa ndi abwinobwino chifukwa udakhalapo wovuta kwambiri."

Pali mwayi wabwino kuti nanunso mumve choncho, ngakhale mutakhala m'malo. Zowawa munthawi zosatsimikizika izi sizingochitika kwa omwe amayankha koyamba (kapena, ngati mliri wa coronavirus, ogwira ntchito kutsogolo, akatswiri azachipatala, kapena anthu omwe ali pachiwopsezo cha kachilomboka). Zingathenso kuyambitsidwa ndikuwona zithunzi zosokoneza kapena kumva nkhani zokhumudwitsa-zochitika ziwiri zofunikira makamaka mukakhala kwaokha, pomwe nkhaniyo ndi khoma khoma COVID-19.

Zomwe anthu akukumana nazo tsopano ndi kupsinjika kwakukulu, komwe kumamvekanso ngati PTSD, atero Nadel. "Anthu ambiri akuwonetsa zosokoneza pakugona ndi kudya," akutero. "Kukhala ndi izi ndikotopetsa kwambiri m'maganizo chifukwa machitidwe athu onse okhazikika adachotsedwa."

Ngakhale oyankha poyambilira adaphunzitsidwa-kusukulu komanso kudzera muntchito-kuthana ndi zovuta, ndianthu chabe, ndipo amafunikira maluso ndi chitsogozo kuti athane nawo. (Onani: Momwe Mungalimbanire ndi Kupsinjika Maganizo Monga Wofunika Kwambiri Panthawi ya COVID-19)

Nadel adadza ndi njira zothetsera kupsinjika maganizo potengera zomwe adakumana nazo ndi zomwe adayankha oyamba - zomwe amazitcha kuti mphatso zisanu za kupirira - kuthandiza uphungu ndi wina aliyense wokhudzidwa mwachindunji ndi masoka. Apeza kuti izi zimathandiza anthu kuthana ndi chisoni, mkwiyo, ndikupitilizabe kuda nkhawa komwe kumadza chifukwa cha zovuta zomwe adakumana nazo. Nadel akuwonetsa njira yamaganizidwe kwa iwo omwe ali pamavuto omwe angawathandize kuthana ndikuthana bwino ndi vuto lililonse momwe angabwere. (Amapeza kuti anthu nthawi zambiri amakumana ndi zizindikiritso motere, ngakhale amalimbikitsa anthu kuti azidzichepetsera ngati atakumana nazo mosiyana.)

Apa, amadutsa mu "mphatso" iliyonse kapena momwe akumvera komanso momwe zingathandizire panthawiyi - kwa onse ogwira ntchito kumaso ndi omwe amakhala kwaokha kunyumba.

Kudzichepetsa

"Ndizovuta kwambiri kuvomereza ndi chinthu chosaganizirika," monga tsoka lachilengedwe kapena mliri, atero Nadel. "Koma kudzichepetsa kumatithandiza kuvomereza kuti pali mphamvu zazikulu kuposa ife - kuti si zonse zomwe zili m'manja mwathu."

"Timakhala odzichepetsa dziko likamatigwedeza ndikuyamba kuyang'ana zomwe zili zofunika pamoyo wathu," akutero Nadel. Akuti mutenge mphindi zisanu musinkhasinkha pazinthu zomwe zimakukhudzani-ngakhale atakhudzidwa ndi matenda a coronavirus (kapena chochitika china chomvetsa chisoni), momwe mungaganizire zopita kwanu kuchokera nthawi zabwino. Mphindi zisanu zitatha, lembani mndandanda wazinthuzi ndikuzifotokoza mtsogolo mukayamba kuda nkhawa kapena kudzimva kuti ndinu wopanikizika, mofanana ndi mchitidwe woyamikira.

(Onani: Momwe Kuda nkhawa Kwanga Kwonse Kwandithandizira Kuthana ndi Kuopsa kwa Coronavirus)

Kuleza mtima

Tonse tikabwerera ku zizolowezi za moyo wanu watsiku ndi tsiku, kudzakhala kosavuta kuiwala kuti anthu ambiri akadali m'maganizo (ndipo mwina mwakuthupi) akuvutika ndi zovuta za COVID-19, kaya amadziwa munthu yemwe moyo wake udakwezeka kapena ayi. nawonso anakumana ndi mavuto. Panthawiyi, zidzakhala zofunikira kwambiri kuposa kale kuti mupeze chipiriro panthawi yochiritsa mwa inu nokha ndi ena. "Kuleza mtima kudzakuthandizani kumvetsetsa kuti mwina mukuvutikabe pambuyo poti mwambowu udatha ndipo malingaliro amenewo amatha kubwerera nthawi zosiyanasiyana." Mwina palibe mzere womaliza kapena cholinga chomaliza - ikhala njira yayitali yochira.

Ngati, kutsekereza kukachotsedwa, mumakhalabe ndi nkhawa kuti munthu wina adzamupatseni yekha kapena ntchito yanu — sizachilendo. Osadzikwiyira nokha popitiliza kuganizira izi ngakhale nkhaniyo yapita.

Chisoni

"Tikuwona kumvera ena chisoni tsopano kudzera kulumikizana komanso anthu ammudzi," atero a Nadel, ponena za kutsanulidwa kwa anthu omwe amathandizira anthu osachita phindu ndi mabanki azakudya, komanso kuyesera kuthandiza othandizira azaumoyo posonkhetsa ndalama, kupereka zida zodzitetezera (PPE) ), ndi kusangalala pakusintha kwakusintha m'mizinda ikuluikulu. Zinthu zonsezi ndi njira zabwino zochitira chifundo munthawi yapano yothandizira anthu kupyola munyengo yovutayi. "Komanso timafunikira chifundo chokhazikika," akutero Nadel.

Kuti tikwaniritse izi, Nadel akuti tikuyenera kuzindikira kuti anthu ena - omwe adayankha koyamba ndi ena omwe adakhala kwaokha kapena adakumana ndi zotayika zawo - angatenge nthawi yayitali kuti achire, ndipo tiyenera kuwathandiza m'tsogolomu. "Chisoni chimazindikira kuti mtima uli ndi nthawi yake ndipo machiritso si mzere wowongoka," akutero Nadel. "M'malo mwake, yesani kufunsa kuti, 'Mukufuna chiyani? Kodi pali chilichonse chomwe ndingachite?'" Ngakhale nthawi yoyikirayi itatha.

Kukhululuka

Gawo lofunikira la machiritso ndikudzikhululukira nokha chifukwa simunathe kuletsa izi kuti zichitike poyamba, atero a Nadel. "Ndi kwachibadwa kudzipsa mtima wekha chifukwa chodziona ngati wopanda thandizo," makamaka ngati kulibe wina kapena chinthu china chomveka chonamizira.

"Aliyense akufuna woipa, ndipo nthawi zina zinthuzi sizimamveka," akutero. "Tiyenera kugwira ntchito kuti tikhululukire magulu aliwonse omwe ali ndi vuto lotere ndikukakamiza kusintha miyoyo yathu yomwe sitimakonda - monga kudzipatula tokha."

Nadel akuwonetsanso kuti kutsekedwa kwa kutsekedwa kumatha kuyambitsa mkwiyo-kuti athane ndi izi, amalimbikitsa anthu kuti azikhululuka kuyambira ndi anthu owazungulira. Podzikhululukira nokha ndi ena, m’pofunika kuthera nthaŵi mukuzindikira mikhalidwe yabwino, yachifundo, yamphamvu—ndipo kukumbukira kuti, nthaŵi zambiri, anthu akuyesetsa kulimbana ndi mavuto.

Kukula

"Izi zidzafika tsiku lina tsiku limodzi ungadzayang'ane kumbuyo pamwambowu ndikunena, 'Ndikulakalaka izi sizinachitikepo ndipo sindingakhumbire wina aliyense, koma sindikadakhala yemwe ndili lero ndikadapanda kutero adaphunzira zomwe ndimayenera kuphunzira podutsa, '"akutero Nadel.

Mphatso iyi ingakuthandizeninso kukankha nthawi zovuta kuti mufike pamenepo; chimene mphatso imeneyi imapereka m’nthaŵi yamakono ndi chiyembekezo, akutero. Mutha kuyigwiritsa ntchito ngati njira yosinkhasinkha. Tengani kamphindi kuti muganizire zamtsogolo momwe "mungamvere momwe zilili kuchokera mkati kuti mukhale olimba chifukwa cha zomwe mwaphunzira munthawi yamavutoyi."

Yesetsani kulemba mndandanda wazinthu zabwino zonse zomwe zatuluka pamavuto awa - kaya ndikuwonjezera chidwi chanu pabanja kapena kudzipereka kuti musalumikizane kwambiri ndi maakaunti anu ochezera. Mukhozanso kulemba zovuta zomwe munakumana nazo kuti mukumbukire kukhala wodekha kwa inu nokha ndi ena pamene mukupita patsogolo.

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