Mmene Mungathandizire Mnzanu Wovutika Maganizo

Zamkati

• 1. Mverani iwo
• 2. Athandizeni kupeza chithandizo
• 3. Athandizeni popitiliza kulandira chithandizo
• 4. Dzisamalire wekha
• Khazikitsani malire
• Yesetsani kudzisamalira
• 5. Phunzirani nokha za kukhumudwa
• 6. Dziperekeni kuthandiza pa ntchito za tsiku ndi tsiku
• 7. Tumizani maitanidwe otayirira
• 8. Khalani oleza mtima
• 9. Khalani olumikizana
• 10. Dziwani mitundu yosiyanasiyana ya kukhumudwa
• Zinthu zosayenera kuchita
• 1. Musamachite zinthu panokha
• 2. Musayese kuzikonza
• 3. Osapereka upangiri
• 4. Musachepetse kapena kufananizira zomwe akumana nazo
• 5. Osatengera mawonekedwe amankhwala
• Nthawi yakulowererapo ikakwana
• Momwe Ndilimbikira: Nkhani ya Kukhumudwa Kwa David ndi Kuda Nkhawa

Kodi muli ndi mnzanu yemwe akukhala ndi nkhawa? Simuli nokha.

Malinga ndi kuyerekezera kwaposachedwa kochokera ku National Institute of Mental Health, opitilira 7 peresenti ya akulu onse aku US adakumana ndi vuto lakukhumudwa mu 2017.

Padziko lonse lapansi, amakhala ndi nkhawa.

Koma sikuti aliyense amakumana ndi kukhumudwa chimodzimodzi, ndipo zizindikilo zimatha kusiyanasiyana.

Ngati mnzanu akuvutika maganizo, atha:

• amaoneka achisoni kapena akulira
• amawoneka opanda chiyembekezo kuposa nthawi zonse kapena opanda chiyembekezo chokhudza zam'tsogolo
• lankhulani za kudzimva waliwongo, kudziona ngati wopanda pake, kapena kudziona wopanda pake
• akuwoneka kuti alibe chidwi chocheza kapena kulankhulana pafupipafupi kuposa momwe amachitira nthawi zambiri
• amakwiya msanga kapena amakwiya modabwitsa
• alibe mphamvu, kusuntha pang'onopang'ono, kapena kuwoneka wopanda chiyembekezo
• alibe chidwi ndi mawonekedwe awo kuposa masiku onse kapena samanyalanyaza ukhondo, monga kutsuka ndi kutsuka mano
• amavutika kugona kapena kugona kwambiri kuposa masiku onse
• sasamala kwenikweni za zomwe amachita komanso zomwe amakonda
• akuwoneka oiwala kapena ali ndi vuto lotanganidwa kapena kusankha zinthu
• idyani mochuluka kapena pang'ono kuposa masiku onse
• lankhulani za imfa kapena kudzipha

Pano, tiona zinthu 10 zomwe mungachite kuti muthandizire komanso zinthu zochepa zomwe mungapewe.

1. Mverani iwo

Dziwitsani mnzanu kuti muli nawo. Mutha kuyambitsa zokambirana pogawana nkhawa zanu ndikufunsa funso. Mwachitsanzo, mutha kunena kuti, "Zikuwoneka ngati mukuvutika posachedwa. Mukuganiza chiyani?"

Dziwani kuti mnzanuyo angafune kunena zakukhosi kwawo, koma mwina sangafune upangiri.

Kambiranani ndi bwenzi lanu pogwiritsa ntchito njira zomvera mwachidwi:

• Funsani mafunso kuti mudziwe zambiri m'malo mongoganiza kuti mumvetsetsa zomwe akutanthauza.
• Tsimikizani malingaliro awo. Mutha kunena, "Zikumveka ngati zovuta. Pepani kumva izi. "
• Onetsani chifundo ndi chidwi ndi thupi lanu.

Mnzanuyo sangamve ngati akufuna kuyankhula nthawi yoyamba yomwe mumamupempha, chifukwa zimatha kupitiliza kuwauza kuti mumamukonda.

Pitirizani kufunsa mafunso otseguka (osakakamizika) ndikuwonetsa nkhawa yanu. Yesetsani kucheza nawo pamasom'pamaso ngati zingatheke. Ngati mumakhala m'malo osiyanasiyana, yesani kucheza pavidiyo.

2. Athandizeni kupeza chithandizo

Mnzanu sangadziwe kuti ali ndi vuto la kupsinjika, kapena sangakhale otsimikiza momwe angathandizire.

Ngakhale atadziwa kuti chithandizo chitha kuthandiza, zingakhale zovuta kufunafuna wothandizira ndikupanga nthawi yokumana.

Ngati mnzanu akuwoneka kuti akufuna upangiri, apatseni kuti muwathandize kuwunikira omwe angakuthandizeni. Mutha kuthandiza mnzanu kulemba zinthu zomwe angafunse omwe angakhale othandiza ndi zinthu zomwe akufuna kutchula gawo lawo loyamba.

Kuwalimbikitsa ndi kuwathandiza kuti apange msonkhano woyamba kungakhale kothandiza ngati akuvutika.

3. Athandizeni popitiliza kulandira chithandizo

Patsiku loipa, mnzanu sangakonde kuchoka panyumbapo. Kukhumudwa kumatha kukhala ndi mphamvu komanso kukulitsa chidwi chodzipatula.

Akanena china chake monga, "Ndikuganiza kuti ndiletsa nthawi yanga yothandizira," alimbikitseni kuti azitsatira.

Mutha kunena kuti, "Sabata yatha mudati gawo lanu lidakhala lopindulitsa ndipo mumamva bwino pambuyo pake. Nanga bwanji ngati gawo la lero litithandizanso? ​​"

Zomwezo zimaperekanso mankhwala. Ngati mnzanu akufuna kusiya kumwa mankhwala chifukwa cha zovuta zina, muthandizeni, koma alimbikitseni kuti alankhule ndi wazamisala wawo za kusintha kwa mankhwala opatsirana kapena kusiya kumwa mankhwala kwathunthu.

Kuletsa mwadzidzidzi antidepressants popanda woyang'aniridwa ndi wothandizira zaumoyo kumatha kukhala ndi zotsatirapo zoyipa.

4. Dzisamalire wekha

Mukamasamala za wina yemwe akukhala ndi nkhawa, zimayesa kusiya chilichonse kuti chikhale pambali pake ndikuwathandiza. Sikoipa kufuna kuthandiza mnzako, koma nkofunikanso kusamalira zosowa zako.

Mukayika mphamvu zanu zonse kuthandizira bwenzi lanu, mudzakhala ndi zochepa kwambiri kwa inu nokha. Ndipo ngati mukumva wotopa kapena wokhumudwa, simungamuthandize kwambiri mnzanuyo.

Khazikitsani malire

Kukhazikitsa malire kungathandize. Mwachitsanzo, mungalole mnzanu kuti adziwe kuti muli okonzeka kukambirana mukafika kunyumba kuchokera kuntchito, koma osati kale.

Ngati mukuwadera nkhawa kuti akumva ngati sangakufikireni, apatseni mwayi wothandizira ngati angakufunireni tsiku logwira ntchito. Izi zitha kuphatikizira kupeza telefoni yomwe angaitane kapena kupeza mawu achinsinsi omwe angakulembereni ngati ali pamavuto.

Mutha kupereka kudzayendera tsiku lililonse kapena kubweretsa chakudya kawiri pa sabata, m'malo moyesera kuthandiza tsiku lililonse. Kuphatikiza anzanu kumatha kuthandizira kupanga nthandizi yayikulu yothandizira.

Yesetsani kudzisamalira

Kukhala nthawi yayitali ndi wokondedwa wanu yemwe ali ndi vuto lokhumudwa kumatha kukhumudwitsa. Dziwani malire anu pazovuta, ndipo onetsetsani kuti mumakhala ndi nthawi yowonjezera.

Ngati mukufuna kumuuza mnzanu kuti simudzapezeka kwakanthawi, mutha kunena kuti, "Sindingathe kuyankhula mpaka nthawi ya X. Kodi ndingafunsane nanu pamenepo? ”

5. Phunzirani nokha za kukhumudwa

Ingoganizirani kuti muyenera kuphunzitsa munthu aliyense m'moyo wanu mavuto am'maganizo kapena akuthupi omwe mukukumana nawo - kumafotokoza mobwerezabwereza. Zikumveka zotopetsa, chabwino?

Mutha kuyankhula ndi bwenzi lanu za zomwe akumva kapena momwe akumvera, koma pewani kufunsa kuti akuuzeni zakukhumudwa nthawi zambiri.

Werengani pazizindikiro, zoyambitsa, njira zodziwira matenda, ndi chithandizo chamankhwala panokha.

Ngakhale anthu amakhala ndi nkhawa mosiyanasiyana, kudziwa bwino matchulidwe ndi matchulidwe amtunduwu kungakuthandizeni kukambirana mozama ndi bwenzi lanu.

Zolemba izi ndi poyambira pabwino:

• Kukhumudwa: Zowona, Ziwerengero, ndi Inu
• Mitundu 9 ya Kukhumudwa ndi Momwe Mungawadziwire
• Zomwe Zimayambitsa Kukhumudwa
• Zomwe Zilidi Kudutsa Mukudandaula Kwakuya, Kwakuda

6. Dziperekeni kuthandiza pa ntchito za tsiku ndi tsiku

Ndi kupsinjika, ntchito za tsiku ndi tsiku zimatha kukhala zolemetsa. Zinthu monga kuchapa zovala, kugula zinthu, kapena kulipira ngongole zitha kuyamba kuunjikana, zimapangitsa kuti zikhale zovuta kudziwa komwe mungayambire.

Mnzanuyo akhoza kuyamikira thandizo lanu, koma sangathenso kunena zomwe akufuna.

Chifukwa chake, m'malo mongonena kuti "Ndidziwitseni ngati pali chilichonse chomwe ndingachite," lingalirani kunena, "Mukusowa thandizo liti lero?"

Mukawona kuti firiji yawo ilibe kanthu, nenani "Kodi ndingakunyengereni kukagula, kapena ndikakutengereni zomwe mukufuna mukandilembera?" kapena "Tiyeni tipite kukagula ndi kuphika chakudya limodzi."

Ngati mnzanu watsalira kutsuka mbale, kuchapa zovala, kapena ntchito zina zapakhomo, apempheni kuti mubwere, muyike nyimbo, ndipo mudzachite ntchito inayake pamodzi. Kungokhala ndi kampani kungapangitse kuti ntchitoyo iwoneke ngati yopepuka.

7. Tumizani maitanidwe otayirira

Anthu omwe ali ndi nkhawa akhoza kukhala ndi nthawi yovuta kufikira anzawo ndikupanga kapena kusunga mapulani. Koma kuletsa mapulani kungapangitse kuti munthu azidziimba mlandu.

Ndondomeko yamapangidwe atha kuyambitsa mayitanidwe ochepa, omwe amatha kukulitsa kudzipatula. Malingaliro awa atha kukulitsa kukhumudwa.

Mutha kuthandiza kutsimikizira mnzanuyo popitiliza kuitanira anthu ku zochitika, ngakhale mutadziwa kuti sangakuvomerezeni. Auzeni kuti mukumvetsetsa kuti sangasunge mapulani akakhala pamavuto komanso kuti palibe chokakamiza kuti mucheze mpaka atakonzeka.

Ingokumbutsani kuti ndinu okondwa kuwawona nthawi iliyonse yomwe amamva.

8. Khalani oleza mtima

Matenda okhumudwa nthawi zambiri amakhala bwino ndi chithandizo chamankhwala, koma imatha kukhala njira yochepetsako yomwe imakhudza kuyeserera ndi zolakwika. Ayenera kuyesa njira zingapo zoperekera upangiri kapena mankhwala asanapeze njira yothandizira matenda awo.

Ngakhale chithandizo chopambana sizitanthauza kuti kukhumudwa kumatha kwathunthu. Mnzanuyo amatha kupitilizabe kukhala ndi zizolowezi nthawi ndi nthawi.

Pakadali pano, mwina adzakhala ndi masiku abwino komanso masiku ena oyipa. Pewani kuganiza kuti tsiku labwino limatanthauza kuti "achiritsidwa," ndipo yesetsani kuti musakhumudwe ngati masiku angapo oyipa akuwoneka ngati mnzanu sangasinthe.

Matenda okhumudwa alibe nthawi yowonekera bwino. Kuyembekeza kuti mnzanu abwerere kwawo patatha milungu ingapo kuchipatala sikungakuthandizeni aliyense wa inu.

9. Khalani olumikizana

Kudziwitsa mnzanu kuti mumawaganizirabe pamene akupitilizabe kuthana ndi kukhumudwa kungathandize.

Ngakhale simukutha kucheza nawo nthawi zambiri, fufuzani pafupipafupi ndi meseji, kuwaimbira foni, kapena kuwachezera mwachangu. Ngakhale kutumiza uthenga mwachangu wonena kuti "ndakhala ndikuganizira za iwe ndipo ndimakusamala" kungathandize.

Anthu omwe ali ndi vuto la kupsinjika akhoza kudzipatula ndikupewa kufikira, chifukwa chake mutha kupeza kuti mukugwira ntchito yambiri kuti mukhalebe ndiubwenzi. Koma kupitiriza kukhala wabwino, wothandizira kupezeka m'moyo wa mnzanuyo atha kupanga kusiyana konse kwa iwo, ngakhale sangakuwuzeni izi pakadali pano.

10. Dziwani mitundu yosiyanasiyana ya kukhumudwa

Matenda okhumudwa nthawi zambiri amakhala achisoni kapena kukhumudwa, komanso amakhalanso ndi zizindikilo zina zosadziwika bwino.

Mwachitsanzo, anthu ambiri sazindikira kuti kukhumudwa kumatha kukhala:

• kupsa mtima ndi kupsa mtima
• chisokonezo, mavuto okumbukira, kapena kuvuta kuyang'ana
• kutopa kwambiri kapena nkhani zakugona
• Zizindikiro zakuthupi monga kupsinjika m'mimba, kupweteka mutu pafupipafupi, kapena msana ndi ululu wina wa minofu

Mnzanu nthawi zambiri amawoneka kuti alibe, kapena amatopa nthawi yayitali. Yesetsani kukumbukira kuti zomwe akumvabe zikadali gawo la kukhumudwa, ngakhale zitakhala kuti sizikugwirizana ndi malingaliro amisala.

Ngakhale simukudziwa momwe mungawathandizire kumva bwino, ingonena kuti "Pepani mukumva motere. Ndabwera kudzakuthandizani ngati pali chilichonse chomwe ndingachite ”zingathandize.

Zinthu zosayenera kuchita

1. Musamachite zinthu panokha

Kuvutika maganizo kwa mnzanu sikuli vuto lanu, monganso silili vuto lawo.

Yesetsani kuti musalole kuti ikufikireni ngati akuwoneka akukalipira kapena kukhumudwa, pitilizani kuletsa mapulani (kapena kuyiwala kutsatira), kapena sakufuna kuchita chilichonse.

Mutha, nthawi ina, mungafunike kupumula kuchokera kwa mnzanu. Ndibwino kuti mutenge danga lanu ngati mukumva kutopa, koma ndikofunikanso kuti musapewe kuimba mlandu mnzanu kapena kunena zinthu zomwe zingawachititse kuti azimva kuwawa.

M'malo mwake, lingalirani kucheza ndi othandizira kapena munthu wina wokuthandizani zakumverera kwanu.

2. Musayese kuzikonza

Matenda okhumudwa ndi vuto lalikulu la thanzi lomwe limafunikira chithandizo cha akatswiri.

Kungakhale kovuta kumvetsetsa chimodzimodzi momwe kukhumudwa kumamvekera ngati simunakumanepo nako. Koma sichinthu chomwe chingachiritsidwe ndi mawu ochepa omwe ali ndi zolinga zabwino monga, "Muyenera kuthokoza pazinthu zabwino m'moyo wanu" kapena "Ingosiya kulingalira za zinthu zomvetsa chisoni."

Ngati simunganene kena kake kwa wina yemwe ali ndi vuto lakuthupi, monga matenda ashuga kapena khansa, mwina simuyenera kunena izi kwa bwenzi lanu lokhumudwa.

Inu angathe limbikitsani chidwi (ngakhale mnzake sangayankhe) powakumbutsa zinthu zomwe mumakonda za iwo - makamaka ngati zikuwoneka kuti ali ndi zinthu zoyipa zoti anene.

Thandizo lolimbikitsa lingadziwitse mnzanu kuti amakukondani.

3. Osapereka upangiri

Ngakhale kusintha kwamachitidwe ena nthawi zambiri kumathandizira kusintha zizindikilo zakukhumudwa, kungakhale kovuta kusintha izi munthawi yachisoni.

Mungafune kuthandiza popereka upangiri, monga kuchita masewera olimbitsa thupi kapena kudya zakudya zabwino. Koma ngakhale utakhala upangiri wabwino, mnzanuyo mwina sangafune kuumva pakadali pano.

Pakhoza kubwera nthawi yomwe mnzanu angafune kudziwa zakudya zomwe zingathandize pakukhumudwa kapena momwe masewera olimbitsa thupi angathetsere zizindikiro. Mpaka nthawiyo, zingakhale bwino kumamvera mwachidwi ndikupewa kupereka upangiri mpaka mukafunsidwa.

Limbikitsani kusintha kwabwino mwa kuwaitanira kokayenda kapena kuphika chakudya chopatsa thanzi limodzi.

4. Musachepetse kapena kufananizira zomwe akumana nazo

Ngati mnzanu akunena zakukhumudwa kwawo, mungafune kunena zinthu monga, "Ndikumva," kapena "Tonse takhalapo." Koma ngati simunachitepo zachisoni nokha, izi zikhoza kuchepetsa kumverera kwawo.

Kukhumudwa kumangopitilira kungokhala wokhumudwa kapena kutsika. Zachisoni zimangodutsa mwachangu, pomwe kukhumudwa kumatha kuchepa ndikusintha momwe zimakhalira, maubale, ntchito, sukulu, ndi zina zonse pamoyo wawo kwa miyezi kapena zaka.

Poyerekeza zomwe akukumana ndi mavuto a wina kapena kunena zinthu monga, "Koma zinthu zitha kukhala zoyipa kwambiri," nthawi zambiri sizithandiza.

Zowawa za bwenzi lanu ndizomwe zili zenizeni kwa iwo pakadali pano - ndikuwatsimikizira kuti zowawa ndizomwe zingawathandize kwambiri.

Nenani zonga izi, "Sindingathe kulingalira momwe zimakhalira zovuta kuthana nazo. Ndikudziwa kuti sindingakupangitseni kumva bwino, koma ingokumbukirani kuti simuli nokha. ”

5. Osatengera mawonekedwe amankhwala

Mankhwala amatha kuthandiza kwambiri kukhumudwa, koma sagwira bwino aliyense.

Anthu ena sakonda zoyipa zake ndipo amakonda kuchiza kukhumudwa ndi mankhwala kapena mankhwala achilengedwe. Ngakhale mukuganiza kuti mnzanu ayenera kumwa mankhwala opondereza, kumbukirani kuti kusankha kumwa mankhwala ndi chosankha chanu.

Momwemonso, ngati simukhulupirira mankhwala, pewani nkhaniyo polankhula nawo. Kwa anthu ena, mankhwala ndiwofunikira kuwafikitsa kumalo komwe amatha kulandira chithandizo chamankhwala ndikuyamba kuchitapo kanthu kuti achire.

Kumapeto kwa tsikulo, kaya munthu amene ali ndi vuto lakukhumudwa amamwa mankhwala ndi chisankho chaumwini chomwe nthawi zambiri chimakhala chabwino kwa iwo ndi omwe amawapatsa chithandizo chamankhwala.

Nthawi yakulowererapo ikakwana

Matenda okhumudwa amatha kuwonjezera chiopsezo cha munthu kudzipha kapena kudzivulaza, motero ndizothandiza kudziwa momwe mungazindikire zizindikirazo.

Zizindikiro zina zomwe zingasonyeze kuti mnzanu ali ndi malingaliro ofuna kudzipha ndi awa:

• kusinthasintha kwamaganizidwe kapena kusintha kwa umunthu
• kulankhula za imfa kapena kufa
• kugula chida
• kuchuluka kwa kugwiritsa ntchito mankhwala osokoneza bongo
• machitidwe owopsa kapena owopsa
• kuchotsa katundu kapena kupereka zinthu zamtengo wapatali
• kuyankhula zakumverera kutsekereza kapena kufuna njira
• kukankhira anthu kutali kapena kunena kuti akufuna kutsalira okha
• kutsanzikana ndi kumverera kwambiri kuposa masiku onse

Ngati mukuganiza kuti mnzanu akuganiza zodzipha, alimbikitseni kuyimbira foni pomwe muli nawo kapena funsani mnzanu ngati mungathe kuwaitanitsa.

Atha kulemberanso "HOME" ku Crisis Text Line ku 741741 kapena kuyimbira National Suicide Prevention Lifeline ku 1-800-273-8255.

Osati ku United States? International Association for Suicide Prevention ingakulumikizireni ku hotline ndi zinthu zina mdziko lanu.

Muthanso kutenga bwenzi lanu kupita kuchipinda chadzidzidzi. Ngati ndi kotheka, khalani ndi mnzanuyo mpaka atadzipha. Onetsetsani kuti sangapeze zida zilizonse kapena mankhwala osokoneza bongo.

Ngati mumadera nkhawa mnzanu, mwina mungakhale ndi nkhawa kuti kuwatchula kungalimbikitse malingaliro ofuna kudzipha. Koma nthawi zambiri zimathandiza kukambirana za izi.

Funsani mnzanu ngati aganiza zodzipha. Amatha kuyankhula ndi wina za izi koma samadziwa momwe angayambitsire mutu wovutawo.

Alimbikitseni kuti alankhule ndi othandizira awo za malingalirowo, ngati sanatero. Pemphani kuti muwathandize kupanga njira yachitetezo ngati angaganize kuti atha kutsatira malingalirowo.

Momwe Ndilimbikira: Nkhani ya Kukhumudwa Kwa David ndi Kuda Nkhawa