Momwe Mungapewere Kusungulumwa Pomwe Dziko Lili Pansi pa Lockdown

Zamkati

• Kumva wekha vs. kusungulumwa
• Kupewa kusungulumwa mukamabwerera kunyumba
• Khalani olumikizidwa ndikulowetsedwa
• Pitani kumaphwando achilengedwe
• Wodzipereka pafupifupi
• Lankhulani ndi katswiri wazamisala
• Pezani thandizo
• Thandizo liri kunja uko

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Mutha kukhala nokha, kugwira ntchito nokha, ndikuyenda nokha mukamakhala mwamtendere nanu. Kusungulumwa kumagunda mosiyana.

Ine ndi mwamuna wanga tili kutali ndi komwe timati "kwathu"

Tinachoka ku boma chaka chatha kuti tisinthe malo. Pamodzi ndikusintha kumeneku kunadzipereka kwakukulu: kuchoka kwa okondedwa athu apamtima.

Nthawi ikamapita, timazindikira kuti kwathu si malo chabe. Ndi komwe anthu anu ali.

Ngakhale kutalikirana kwakuthupi kwachepetsa kukhudzidwa kwa kufalikira kwa COVID-19, sikupereka thandizo ku kusungulumwa komwe tikulimbana nako.

Mliri wosungulumwa udatulukira pasadafune kuyeserera kwakuthupi. Anthu alimbana ndi kusungulumwa kwanthawi yayitali, ngakhale zinthu zinali "zachilendo" padziko lapansi.

Maupangiri akutali akulitsa zomwe zakhudzidwa, makamaka ndikuwonjezeka kwa madera omwe akulamulidwa kuti azikhalamo.

Ndikumva zokhazokha panthawiyi. Ndikusowa abwenzi anga, abale anga, komanso ufulu wopita kukakumana ndi anthu atsopano.

Kumva wekha vs. kusungulumwa

Kumva nokha komanso kusungulumwa ndi zinthu ziwiri zosiyana kwambiri. Chifukwa cha kusakhala ndi anzawo, kusungulumwa kumayambitsa kudzipatula komwe kumatha kuwononga thanzi lanu lamisala.

Monga wolowerera, ndimapeza mphamvu pokhala ndekha. Ndimakhalanso kunyumba yemwe ndakhala ndikugwira ntchito kunyumba. Ndicho chifukwa chake ndimatha kupirira bwino nthawi yodzipatula. Pazithunzi, ndimakonda kukhala ndi nthawi pakati pa kukhala ndekha komanso kulumikizana ndi anthu.

Mutha kukhala nokha, kugwira ntchito nokha, ndikuyenda nokha mukamakhala mwamtendere ndi inu nokha. Kusungulumwa, komabe? Ikugunda mosiyana.

Nthawi zambiri zimakupangitsani kumva kuti ndi "osamvetseka" munthawi yamagulu, ndipo kumverera koteroko kumatha kukupangitsani kuyenda mumsewu wopweteka.

Zotsatira zakusungulumwa zimatha kukupangitsani kukhala kovuta kuti mupange kulumikizana komanso kuyanjana ndi ena. Nthawi yomwe mumakhala pachiwopsezo chachikulu, zitha kuwoneka ngati mulibe malo abwinopo okhalira olimbikitsana.

Kusungulumwa kumatha kuchitika nthawi iliyonse ya moyo wanu, kuyambira ubwana mpaka kukula. Nthawi zakusungulumwa ndizachilendo. Mwachidziwikire, mudzamva zotsatira zake pang'ono.

Kukula monga mwana yekhayo wa amayi anga, ndinasungulumwa msanga. Ndinalibe abale ndi alongo amsinkhu wanga wosewera nawo, kumenyana nawo, kapena kuthetsa kusamvana nawo. Kwenikweni, izi zidasokoneza moyo wanga wachikhalidwe.

Kupanga anzanga sikunali nkhani kwa ine, koma zinanditengera zaka kuti ndidziwe luso lolankhulana komanso kuthetsa mikangano. Maubwenzi sangakhalepo pakakhala kusowa kwa zinthu ziwirizi, ndipo ndinaphunzira izi movutikira.

Kusungulumwa kwanthawi yayitali ndi malo owopsa omwe simukufuna kufikira, chifukwa kumabweretsa chiopsezo chambiri chathanzi.

Kupewa kusungulumwa mukamabwerera kunyumba

Monga anthu, ndife ochezeka mwachilengedwe. Sitinakhale ndi waya kapena kulengedwa kuti tizikhala moyo wokha. Ichi ndichifukwa chake timakhumba kulumikizana pakakhala zosowa m'miyoyo yathu.

Kudzipatula kuli ndi phindu lake. Mwachitsanzo, zingakuvuteni kuti muziyang'ana kwambiri mukamagwira ntchito kapena kuchita zinthu panokha. Iyi ndi imodzi mwazomwe zimakhala zokongola pawekha. Kumbali inayi, ili ndi zovuta zake monga chizolowezi china chilichonse.

Monga munthu waluso, ndimagwira bwino ntchito pomwe kulibe wina aliyense. Ndimakonda kukhala ndekha mawilo anga akamatembenuka ndipo ndili pamalopo. Chifukwa chiyani? Zododometsa zimatha kusokoneza mayendedwe anga, zomwe zimandichotsa m'mayendedwe anga ndikupangitsa kuti ndizengereze.

Sindingalole kuti ndigwire ntchito tsiku lonse, kapena ndikadakhala ndikudzipatula nthawi zonse. Ichi ndichifukwa chake ndimatsekera nthawi m'ndandanda yanga yogwira ntchito zaluso.

Mwanjira imeneyi, ndimatha kuwonjezera nthawi yanga ndikukhala ndi thanzi labwino pantchito. Nthawi zina, ndimayesetsa kulumikizana ndi anthu anga.

Tikamakhala nthawi yayitali tili tokha, malingaliro athu nthawi zina amatha kuyendetsa dzenje la kalulu la malingaliro olakwika. Musagwere mumsampha uwu. Kuyesetsa kuti tikhale ndi maudindo ndikofunikira.

Malinga ndi American Psychological Association (APA), kuzindikira kuti kudzipatula kumatha kuyambitsa mavuto osiyanasiyana azaumoyo. Zotsatirazi zitha kukhala kuyambira kukhumudwa ndi nkhawa mpaka chitetezo chokwanira.

Panthaŵi yamavuto, ndibwino kukhalabe otsogola ndikuyang'ana pazomwe mungathe kuwongolera. Kuganizira zomwe mungachite kudzakuthandizani kuthana ndi vuto lanu latsopanoli.

Khalani olumikizidwa ndikulowetsedwa

APA yati kusungulumwa kwambiri kumatha kuwononga thanzi lanu. Pamene tikupirira zovuta izi, tiyenera kukhalabe olumikizana ndi ena pomwe tili.

Tekinoloje imathandizira kukhala kosavuta kulumikizana ndi anthu osakhalapo. Achibale, abwenzi, ndi okondedwa nthawi zonse amangoyimbira foni pokhapokha mutakhala nawo kale.

Ngati mukuwona kuti simukuyanjana ndi omwe mumacheza nawo, ino ingakhale nthawi yabwino yolumikizananso. Chifukwa cha nsanja zapaintaneti monga FaceTime ndi GroupMe, mutha kuwonera okondedwa anu mosavuta kuchokera kunyumba.

Sichiyimira pamenepo. Zolinga zamagulu zimakwaniritsa cholinga chake m'njira zingapo. Makamaka, ndichida chachikulu kugwiritsa ntchito kulumikizana kwatsopano.

Anthu padziko lonse lapansi amagwiritsa ntchito malo ochezera a pa Intaneti pachifukwa ichi. Muli ndi mwayi wabwino wokhazikitsa kulumikizana ndi munthu wina ngati mungathe kumvana nawo mwanjira ina.

Popeza tonse tikumva zovuta zamvutoli, iyi ikhoza kukhala poyambira yabwino kupeza zomwe tingagwirizane.

Palinso Quarantine Chat, pulogalamu yatsopano ya anthu omwe akulimbana ndi kusungulumwa pamene tikukhazikika pa COVID-19.

Pitani kumaphwando achilengedwe

Popeza sitingathe kupita kukakumana ndi anthu atsopano kunja, bwanji osachita zachinyengo ndi momwe mumakumana nawo pa intaneti?

Pamodzi ndi intaneti pamabwera phindu lapaintaneti. Pali magulu amitundu yabwino kwambiri pamayendedwe onse amoyo. Zambiri zimapezeka kwaulere kwaulere.

Osatsimikiza kuti ndiyambira pati? Fufuzani magulu a Facebook omwe akugwirizana ndi zomwe mumakonda komanso zomwe mumakonda.

Madera ena amakhala ndi maphwando omwe amapezeka kwenikweni, ndipo ndi okangalika kwambiri pano. Ndaziwona zonse, kuyambira usiku wamafilimu ndi ma mixer kupita kumakalabu amaintaneti ndi masiku a khofi. Ndipo pali pafupifupi mtundu uliwonse wamakalasi olimbitsa thupi omwe mungaganizire.

Musaope kuyesa zinthu zatsopano. Zidzangokhala kanthawi musanapeze fuko lanu, ngakhale pa intaneti.

Wodzipereka pafupifupi

Kodi mudafunako kupereka nawo china chake chachikulu kuposa inu? Tsopano ndi mwayi wanu kuti mukhale ndi tanthauzo lalikulu pagulu.

Pali njira zambiri zomwe mungalipire patsogolo osachoka panyumba. Kuthandiza ena kumatha kukupangitsani kuti musasungulumwe ndikusintha chidwi chanu.

Muthanso kuthandiza ofufuza a COVID-19 ochokera kunyumba.

Ndi kupambana-kupambana kwa inu komanso kwa anthu.

Lankhulani ndi katswiri wazamisala

Pali zambiri zomwe mankhwalawa angachite pathanzi lanu. Choyamba, katswiri wothandizira amatha kukupatsani zida zomwe mungafune kuti athane ndi kusungulumwa.

Chithandizo chamankhwala sichimafikika pakadali pano, koma simuli osankha kwathunthu. Mapulogalamu monga Talkspace ndi Betterhelp athandiza kupeza chithandizo pa intaneti.

"Zithandizo zapaintaneti zitha kuthandiza kuthana ndi zovuta zamavuto, kuphatikizapo kusungulumwa," akutero Dr. Zlatin Ivanov, katswiri wazamisala ku New York City.

Ngakhale zokumana nazo zitha kukhala zosiyana ndi zomwe mudazolowera, kugwiritsa ntchito intaneti kungakhale kothandiza mofanana ndi chithandizo chamunthu.

"Zimapatsa [anthu kuthekera] kukambirana za zomwe ali nazo, kupanga njira zamankhwala, ndikugwirira ntchito m'modzi m'modzi ndi othandizira," akuwonjezera Ivanov.

Pezani thandizo

Kwa iwo omwe athana ndi kusungulumwa kwakanthawi kwa milungu ingapo, miyezi, kapena zaka nthawi, kudzilimbitsa kwadzionetsera panthawi yovuta.

Ngati mukuvutika ndi kusungulumwa, tikukulimbikitsani kuti mugwiritse ntchito zomwe zili kunja uko. Simukuyenera kupita nokha.

Thandizo liri kunja uko

Ngati inu kapena munthu wina yemwe mumamudziwa ali pamavuto ndipo akuganiza zodzipha kapena kudzivulaza, chonde funani chithandizo:

• Imbani 911 kapena nambala yantchito zadzidzidzi kwanuko.
• Itanani National Suicide Prevention Lifeline ku 800-273-8255.
• Tumizani HOME ku Crisis Textline ku 741741.
• Osati ku United States? Pezani mndandanda wothandizira m'dziko lanu ndi Abwenzi Anu Padziko Lonse.

Mukadikirira thandizo kuti lifike, khalani nawo ndikuchotsa zida zilizonse kapena zinthu zomwe zitha kuvulaza.

Ngati simuli m'banja limodzi, khalani ndi foni mpaka thandizo litafika.

Johnaé De Felicis ndi wolemba, woyendayenda, komanso wathanzi wochokera ku California. Amakamba mitu ingapo yomwe ikukhudzana ndi malo athanzi, kuyambira paumoyo wamaganizidwe mpaka moyo wachilengedwe.