Njira 5 Zothandizira Wokondedwa Amene Akulimbana ndi Kuvutika Maganizo

Zamkati

• 1. Phunzirani
• 2. Yesetsani kudzisamalira
• 3. Afunseni zomwe akufuna
• 4. Musakhale gwero lokhalo lothandizira
• 5. Musakhale otsutsa kapena kuweruza
• Onaninso za

Ngati muli ngati akazi ambiri, mukufuna kuti anthu omwe mumawakonda awone magawo anu abwino. Mayi anga ali mwana, amayi anga ankachita zimenezi. Anabisala zovuta zake zonse kwa ife-kuphatikizapo kulimbana ndi kukhumudwa. Iye anali zanga zonse. Nditakula m’pamene ndinayamba kumvetsa mbali yake imene ankabisa—ndipo zinasintha.

Ndili munthu wamkulu, ndinkayang'ana pamene amayi anga anali kuvutika maganizo kwambiri. Pomalizira pake anayesera kudzipha, ndipo palibe aliyense m’banja langa amene anaziwona zikubwera. Kutsatira kuyesera kwake, ndinadzimva wotayika, wokwiya komanso wosokonezeka. Kodi ndasowa kena kalikonse? Sindikanazindikira bwanji kuti zinthu zinali kuti zoipa? Kodi ndikadachitanso chiyani kuti ndimuthandize? Ndinalimbana ndi mafunso amenewa kwanthawi yayitali. Ndinkafuna kudziwa ngati pali china chomwe ndikadachita mosiyana. Ndinkafunanso kudziwa zomwe ndiyenera kuchita kuti ndipite patsogolo. Ndinachita mantha kuti apezanso malo amdima aja.

Kuyambira pomwe adayesetsa kudzipha, ndakhala ndikulimbikitsa amayi anga, kuwathandiza kuti azikhala ndi thanzi labwino. Komabe, ngakhale atadwala sitiroko, khansa, ndi mavuto ena azaumoyo, thanzi lake lamalingaliro ndi lomwe limamuvuta kwambiri. Ndi zomwe zimapweteka tonsefe.

Mu 2015, 6.7 peresenti ya anthu akuluakulu a ku United States anali ndi vuto limodzi lalikulu lachisokonezo, malinga ndi National Institute of Mental Health. Ndipo kuthandiza wokondedwa amene ali ndi vuto la kuvutika maganizo sikophweka nthawi zonse. Mwina zimakuvutani kudziwa zomwe muyenera kunena kapena kuchita. Ndinalimbana nazo kwa nthawi ndithu. Ndinkafuna kumuthandiza, koma sindinadziwe kuti ndichita bwanji. Kenako ndinazindikira kuti ndinafunika kutero phunzirani momwe mungakhalire kuti mumuthandize.

Ngati wina amene mumamukonda akulimbana ndi kupsinjika maganizo, nawa malangizo angapo otsogolera njira.

1. Phunzirani

Bergina Isbell, M.D., katswiri wa zamaganizo wovomerezeka ndi bungwe la MD Bergina Isbell anati: Kudziwa ngati mukungokhalira kukhumudwa chifukwa cha kukhumudwa, chisoni chifukwa cha wokondedwa wanu, kapena kuvutika maganizo kungakhudze njira yanu. Chifukwa chake, choyambirira komanso chofunikira kwambiri, "fufuzani zambiri pazomwe zikusautsa mnzanu kapena wokondedwa wanu," akutero. Ngati ndikumangika chifukwa cha matenda, kudziphunzitsa kumakhala kofunikira, atero a Indira Maharaj-Walls, LMSW. Nthawi zambiri anthu amaona kuti kuvutika maganizo kuli ngati chisoni chimene chimapitirizabe, koma nthawi zambiri samamvetsa mmene kuvutika maganizo kumagwirira ntchito komanso mmene zimakhalira zovuta kulimbana nazo; kudziwa kudzakuthandizani kupewa malingaliro olakwika ndikukulolani kuti mupereke chithandizo chochulukirapo, akutero Maharaj-Walls.

Anxiety and Depression Association of America ndiye gwero lalikulu lazidziwitso. Dr. Isbell akuwonetsanso Mental Health America kuti mumve zambiri za kukhumudwa, chisoni, ndi zina zamaphunziro azaumoyo. (Zokhudzana: Kodi Mumadziwa Kuti Pali Mitundu 4 Yosiyanasiyana ya Kukhumudwa?)

2. Yesetsani kudzisamalira

"Kusamalira munthu amene ali ndi vuto la kupsinjika ndikutaya mtima," akutero a psychotherapist Mayra Figueroa-Clark, LCSW. Kutsimikizira kuti mumatha kudzisamalira nthawi zonse, kulumikizidwa ndi gulu la anthu amalingaliro ofanana, ndikudziwa nthawi yoti "ayi" ndichothekadi Zambiri Chofunika kwambiri kuposa momwe mungaganizire, akufotokoza Figueroa-Clark. Pamene tikufuna kuthandiza omwe timawakonda, si zachilendo kuiwala zosowa zathu. Kumbukirani kuti kuti muperekenso thandizo kwa munthu amene mumamukonda, muyenera kukhala momwe mungathere - zomwe zikutanthauza kudzisamalira mukamafuna. (Zokhudzana: Momwe Mungapezere Nthawi Yodzisamalira Mukakhala mulibe)

3. Afunseni zomwe akufuna

Ngakhale kufunsa munthu zomwe akufuna kumawoneka ngati kosavuta, nthawi zambiri amanyalanyaza ndi anzawo omwe akufuna kumuthandiza. Chowonadi ndi chakuti, mutha kupereka chithandizo chabwino kwambiri pongofunsa munthu amene mumamukonda zomwe akufuna. "Kumbali ina, chikhalidwe cha matenda awo chingapangitse kuti asadziwe zomwe zingawathandize, koma nthawi zina, amatha kupereka chidziwitso pazomwe zimawathandiza komanso zomwe sizikuvulaza," akutero Glenna Anderson, LCSW. Muyenera kupatsa okondedwa anu mpata woti azikuuzani zowona pazomwe akufunikira ndikukhala okonzeka kuchita, ngakhale atatero inu musaganize kuti ndizofunika kapena zomwe mungafune mumkhalidwe womwewo, Anderson akufotokoza. Funsani mafunso ndipo mudzatha kupereka zomwe zikufunika kwambiri.

4. Musakhale gwero lokhalo lothandizira

Zaka zapitazo, nditayamba kumvetsetsa zovuta za amayi anga, ndidazindikira kuti ndikhala ine ndekha amene angandithandize. Tsopano ndikudziwa kuti dongosololi silinali labwino kwa tonsefe. "Ganizirani magulu othandizira kudzera mu National Alliance on Mental Illness," akutero Dr. Isbell. Amapereka magulu a mabanja kuti azidziphunzitsa za matenda amisala komanso magulu azinzanu kwa omwe ali ndi nkhawa kuti athandizire kupeza chithandizo, Dr. Isbell akufotokoza. Muyeneranso kukhala ndi gulu la abwenzi komanso abale omwe angakuthandizeni kuthandizira wokondedwa wanu. "Konzani msonkhano ndikuwona ngati ena alipo kuti achite zinthu zing'onozing'ono," akutero Figueroa-Clark. Chilichonse kuyambira ndikulowa ndi foni mpaka kukonzekera chakudya kumathandiza pothandiza mnzake yemwe akuvutika, a Figueroa-Clark akufotokoza. Ingokumbukirani kuti si inu nokha amene mungapereke chithandizochi. Ngakhale munthu amene ali ndi vuto la kupsinjika ndi kholo lanu kapena mnzanu, simuyenera kuchita izi nokha. Dr.

5. Musakhale otsutsa kapena kuweruza

Kukhala wotsutsa kapena kuweruza nthawi zambiri kumachitika mosadziwa, komanso kumavulaza kwambiri. "Osawadzudzula kapena kuchepetsa malingaliro awo chifukwa izi zimapangitsa kuti zinthu ziipireipire," akutero Maharaj-Walls. M'malo mwake, yang'anani posonyeza kumvera ena chisoni. Mukatenga nthawi kuti mudziyese nokha, munthuyo amakuwonani ngati gwero lachikondi ndi chilimbikitso. Izi sizikutanthauza kuti muyenera kuvomereza zisankho zomwe apanga, koma muyenera kuwapatsa mwayi wokhala pachiwopsezo popanda kuda nkhawa ndi yankho lolakwika kuchokera kwa inu, akutero. “Mvetserani ndi khutu lachifundo,” akutero Dr. Isbell. "Moyo wa mnzako ukhoza kuwoneka bwino kuchokera kunja, koma sudziwa zomwe adakumana nazo m'mbuyomu kapena zomwe akumana nazo pakadali pano." Zinthu sizimakhala momwe zimawonekera nthawi zonse, chifukwa chake perekani chithandizo popanda kutsutsa.

Ngati inu kapena munthu amene mumamukonda akuvutika maganizo ndipo akuganiza zodzipha, imbani foni ku National Suicide Prevention Lifeline.

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