Kodi Mumakhala Ndi Nkhawa? Nazi Njira 11 Zothana ndi Vutoli

Zamkati

• Pumirani: Pali njira zothetsera nkhawa zanu
• Njira 5 zachangu zothanirana ndi nkhawa
• Funsani kaganizidwe kanu
• Yesetsani kuzolowera, kupuma kwambiri
• Gwiritsani ntchito aromatherapy
• Pitani kokayenda kapena mukachite yoga kwa mphindi 15
• Lembani malingaliro anu
• Njira za 6 zazitali zothana ndi nkhawa
• Dziwani ndikuphunzira kusamalira zoyambitsa zanu
• Zina zomwe zimayambitsa:
• Landirani chithandizo chamakhalidwe azidziwitso (CBT)
• Chitani kusinkhasinkha tsiku ndi tsiku kapena chizolowezi
• Yesani zowonjezera kapena musinthe zakudya zanu
• Sungani thupi lanu ndi malingaliro anu athanzi
• Funsani dokotala wanu za mankhwala
• Kodi nkhawa zanga zimakhala zoopsa liti?
• Zizindikiro za nkhawa
• Zizindikiro za mantha
• Kodi chimayambitsa nkhawa ndi chiyani?
• Momwe Ndimapiririra: Kukhumudwa kwa Larz ndi Nkhani Yodandaula

Pumirani: Pali njira zothetsera nkhawa zanu

Kodi mukudziwa kumverera kwa mtima wanu kukugunda mwachangu poyankha zovuta? Kapenanso, m'malo mwake, manja anu amatuluka thukuta mukakumana ndi ntchito kapena chochitika chachikulu.

Ndiko kuda nkhawa - mayankho achilengedwe amthupi mwathu tikapanikizika.

Ngati simunadziwe zomwe zakupangitsani pano, nazi ochepa wamba: tsiku lanu loyamba pantchito yatsopano, kukumana ndi banja la mnzanu, kapena kupereka chiwonetsero pamaso pa anthu ambiri. Aliyense ali ndi zoyambitsa zosiyana, ndipo kuzizindikira ndi imodzi mwanjira zofunika kwambiri kuthana ndi kuthana ndi nkhawa.

Kuzindikira zomwe zimayambitsa kumatha kutenga nthawi komanso kudziwonetsera nokha. Pakadali pano, pali zinthu zomwe mungachite kuti muchepetse nkhawa kapena kuchepetsa nkhawa zanu.

Njira 5 zachangu zothanirana ndi nkhawa

Ngati nkhawa yanu imangopita pang'onopang'ono ndipo imakulepheretsani kulingalira kapena ntchito, pali njira zachilengedwe zofulumira zomwe zingakuthandizeni kuwongolera vutoli.

Ngati nkhawa yanu ikungoyang'ana zochitika, monga kuda nkhawa ndi zomwe zichitike, mungaone kuti zizindikirazo sizikhala zazifupi ndipo nthawi zambiri zimatha pambuyo pazomwe mukuyembekezera.

Funsani kaganizidwe kanu

Maganizo olakwika angazike mizu m'maganizo mwanu ndi kupotoza kuopsa kwa vutolo. Njira imodzi ndikutsutsana ndi mantha anu, kufunsa ngati ndiowona, ndikuwona komwe mungabwezeretse.

Yesetsani kuzolowera, kupuma kwambiri

Yesani kupumira kawerengedwe kanayi ndikupumira 4 kuti muwerengere mphindi 5. Pofika madzulo kutulutsa mpweya wanu, muchepetsa kugunda kwa mtima kwanu komwe kumayenera kukuthandizani kukhazika mtima pansi.

Njira ya 4-7-8 imadziwikanso kuthandiza nkhawa.

Gwiritsani ntchito aromatherapy

Kaya ali mumafuta, zonunkhira, kapena kandulo, zonunkhira monga lavenda, chamomile, ndi sandalwood zitha kukhala zotonthoza kwambiri.

Aromatherapy imaganiziridwa kuti imathandizira kuyambitsa ma receptors ena muubongo wanu, zomwe zingachepetse nkhawa.

Pitani kokayenda kapena mukachite yoga kwa mphindi 15

Nthawi zina, njira yabwino kwambiri yothetsera nkhawa ndikungochokapo. Kutenga nthawi kuti muziyang'ana thupi lanu osati malingaliro anu kungakuthandizeni kuthetsa nkhawa zanu.

Lembani malingaliro anu

Kulemba zomwe zikukupangitsani kukhala ndi nkhawa kumazichotsa pamutu panu ndipo kumatha kuzipangitsa kukhala zovuta.

Zizolowezi zopumulazi ndizothandiza makamaka kwa iwo omwe amakhala ndi nkhawa pang'ono ndi pang'ono. Atha kugwiranso ntchito bwino ndi munthu yemwe ali ndi matenda amisala (GAD) akakhala omangidwa nawonso!

Komabe, ngati mukukayikira kuti muli ndi GAD, njira zothanirana mwachangu sikuyenera kukhala mtundu wokhawo wamankhwala womwe mumagwiritsa ntchito. Mudzafuna kupeza njira zakanthawi yayitali kuti muchepetse kuopsa kwa zizindikilo komanso kuziletsa kuti zisachitike.

Njira za 6 zazitali zothana ndi nkhawa

Ngati nkhawa ndi gawo lanthawi zonse m'moyo wanu, ndikofunikira kupeza njira zamankhwala zokuthandizani kuti muzisamala. Zitha kukhala kuphatikiza kwa zinthu, monga chithandizo chamankhwala ndi kusinkhasinkha, kapena mwina ingangokhala nkhani yodula kapena kuthetsa nkhawa zanu.

Ngati simukudziwa komwe mungayambire, nthawi zonse zimakhala zothandiza kukambirana zomwe mungachite ndi katswiri wazachipatala yemwe angakulimbikitseni zomwe simunaganizirepo kale.

Dziwani ndikuphunzira kusamalira zoyambitsa zanu

Mutha kuzindikira zoyambitsa nokha kapena ndi othandizira. Nthawi zina zimawonekera, monga caffeine, kumwa mowa, kapena kusuta. Nthawi zina zimakhala zosawonekera kwenikweni.

Mavuto okhalitsa, monga zachuma kapena zochitika pantchito, zitha kutenga nthawi kuti mudziwe - ndi tsiku loyenera, munthu, kapena zochitikazo? Izi zitha kutenga thandizo lina, kudzera kuchipatala kapena ndi anzanu.

Mukazindikira zoyambitsa zanu, muyenera kuyesetsa kuchepetsa kuwonekera kwanu ngati mungathe. Ngati simungathe kuchepetsa - ngati ngati chifukwa cha malo opanikizika ogwira ntchito omwe simungasinthe pakadali pano - kugwiritsa ntchito njira zina zothanirana ndi mavuto kungathandize.

Zina zomwe zimayambitsa:

• ntchito yovuta kapena malo antchito
• kuyendetsa galimoto kapena kuyenda
• chibadwa - nkhawa imatha kuyendetsa banja lanu
• kusiya mankhwala osokoneza bongo kapena mankhwala ena
• zoyipa za mankhwala ena
• kupwetekedwa mtima
• phobias, monga agoraphobia (kuopa malo odzaza kapena otseguka) ndi claustrophobia (kuopa malo ang'onoang'ono)
• Matenda osachiritsika monga matenda amtima, matenda ashuga, kapena mphumu
• kupweteka kosalekeza
• kukhala ndi matenda ena amisala monga kukhumudwa
• tiyi kapena khofi

Landirani chithandizo chamakhalidwe azidziwitso (CBT)

CBT imathandiza anthu kuphunzira njira zosiyanasiyana zoganizira ndi kuthana ndi zovuta zomwe zimayambitsa nkhawa. Wothandizira atha kukuthandizani kuti mupange njira zosinthira malingaliro ndi zizolowezi zoipa asanakwere.

Chitani kusinkhasinkha tsiku ndi tsiku kapena chizolowezi

Ngakhale izi zimafuna kuyeserera kuti muchite bwino, kusinkhasinkha mwamaganizidwe, ngati kumachitika pafupipafupi, kumapeto kumatha kukuthandizani kuphunzitsa ubongo wanu kutulutsa nkhawa mukadzayamba.

Ngati kungokhala phee ndikusinkhasinkha kumakhala kovuta, yesani kuyamba ndi yoga.

Yesani zowonjezera kapena musinthe zakudya zanu

Kusintha zakudya zanu kapena kumwa zowonjezera zowonjezera ndi njira yanthawi yayitali. Kafukufuku akuwonetsa kuti zowonjezera kapena michere ingathandize kuchepetsa nkhawa.

Izi zikuphatikiza:

• mandimu
• omega-3 mafuta acids
• ashwagandha
• tiyi wobiriwira
• mizu ya valerian
• kava kava
• chokoleti chakuda (pang'ono)

Komabe, zimatha kutenga miyezi itatu thupi lanu lisanathamangitse zakudya zomwe zitsamba ndi zakudya izi zimapereka. Ngati mukumwa mankhwala ena, onetsetsani kuti mukambirana za mankhwala azitsamba ndi dokotala wanu.

Sungani thupi lanu ndi malingaliro anu athanzi

Kuchita masewera olimbitsa thupi pafupipafupi, kudya chakudya chamagulu, kugona mokwanira, ndikukhala olumikizana ndi anthu omwe amakusamalirani ndi njira zabwino zothanirana ndi nkhawa.

Funsani dokotala wanu za mankhwala

Ngati nkhawa yanu ili yovuta kwambiri kotero kuti dokotala wanu amakhulupirira kuti mungapindule ndi mankhwala, pali mayendedwe angapo oti mupite, kutengera zizindikiritso zanu. Kambiranani nkhawa zanu ndi dokotala wanu.

Kodi nkhawa zanga zimakhala zoopsa liti?

Kudziwa kuti ndi nkhawa yanji yomwe mukukumana nayo itha kukhala yovuta chifukwa momwe thupi la munthu limakhudzidwira ndi zoopsa zomwe zitha kukhala zosiyana zingakhale zosiyana kwambiri ndi munthu wina.

Zikuwoneka kuti munamvapo nkhawa ngati nthawi bulangeti yakumva nkhawa, mantha, kapena kusakhazikika. Nthawi zambiri ndikumverera kwakukula poyankha chochitika chomwe chikubwera chomwe chimakhala ndi zotsatira zosatsimikizika.

Munthu aliyense amachita nawo nthawi ina, chifukwa ndi gawo lamomwe ubongo wathu umayankhira pangozi yomwe amadziwika - ngakhale ngoziyo siili yeniyeni.

Izi zati, nthawi zina nkhawa zimatha kukhala zazikulu ndikusandulika nkhawa zomwe poyamba zimamveka bwino kenako kenako zimakula kwa maola ochepa. (Izi ndizosiyana ndi mantha, omwe samachokera kubuluu ndipo amachepa.)

Zizindikiro za nkhawa

Izi ndi zina mwazizindikiro za nkhawa komanso zakuthupi:

• kumva zoopsa, mantha, kapena mantha
• manjenje kapena kusakhazikika
• kugunda kwamtima mwachangu
• thukuta
• kunjenjemera kapena kuzizira
• kutopa kapena kufooka
• mavuto am'mimba
• Kuvuta kuyang'ana
• kutulutsa mpweya

Ndikothekanso kukumana ndi nkhawa komanso mantha nthawi imodzi. Njira zothanirana msanga zomwe zatchulidwa pamwambazi zitha kuthandizanso ndi mantha.

Njira zina zothanirana ndi mantha zimaphatikizapo kuyang'ana pa chinthu, kubwereza mawu ena, kutseka maso anu, ndikupita kumalo anu achimwemwe.

Zizindikiro za mantha

• kuopa kufa
• kumva kuti mukulephera kudziletsa
• mphamvu yopatukana
• kugunda kwa mtima
• kupuma movutikira
• kupweteka pachifuwa kapena kulimba
• nseru
• kumverera mopepuka kapena wamisala
• dzanzi kapena kumva kulasalasa m'mphepete mwanu
• Kumva kutentha kapena kuzizira

Kodi chimayambitsa nkhawa ndi chiyani?

Mukawona kuti malangizo ofulumira sanagwire ntchito, mungafune kulingalira kukawona katswiri kuti akuthandizeni. Makamaka ngati mukukhulupirira kuti muli ndi GAD ndipo imasokoneza zochitika za tsiku ndi tsiku ndikupangitsa zizindikiritso zakuthupi.

Katswiri wazachipatala amatha kuthandiza pakukonza njira zodziwira zomwe zimayambitsa, kusunga njira zazitali pogwiritsa ntchito mankhwala, mankhwala, ndi zina zambiri.

Mwachitsanzo, ngati nkhawa yanu imachokera pachipsinjo chomwe mudakumana nacho m'mbuyomu, zitha kukhala zothandiza kuthana ndi munthu wokhala ndi zilolezo. Komabe, ngati umagwirira ntchito wamaubongo amakuthandizani kukhala ndi nkhawa yayikulu, mungafunike kupita ku mankhwala kuti muthane nawo.

Kuda nkhawa kumatha kukhala gawo la moyo wanu, koma sikuyenera kupitilira tsiku ndi tsiku. Ngakhale mavuto azovuta kwambiri amatha kuchiritsidwa kuti zizindikilozo sizikhala zazikulu.

Mukapeza chithandizo chomwe chimagwira ntchito bwino kwa inu, moyo uyenera kukhala wosangalatsa komanso wosatopetsa.

Momwe Ndimapiririra: Kukhumudwa kwa Larz ndi Nkhani Yodandaula