Momwe Mungapangire Mabwenzi Mukakhala Ndi Nkhawa Zamalonda

Zamkati

• Kodi pamtima nkhawa za anthu?
• 1. Gwirizanani kuti musagwirizane ndi malingaliro anu olakwika
• 2. Menyani nkhondo, osati kuthawa
• 3. Onetsetsani momwe mumadyera
• 4. Yesani kuyesa mayeso
• 5. Tsegulani kuchipatala cha CBT
• 6. Nthawi zonse kumbukirani kudzisamalira

Kupanga anzako ndi kovuta - makamaka ngati munthu wamkulu. Koma kupanga mabwenzi kumakhala kovuta kwambiri kwa anthu omwe ali ndi vuto lamavuto azikhalidwe.

Zimakhala zachilendo kuti pakhale kuchuluka kwa nkhawa mukakumana ndi anthu atsopano, koma pali kusiyana pakati pa nkhawa yomwe tonsefe timakumana nayo nthawi ndi nthawi komanso nkhawa zamagulu.

Kodi pamtima nkhawa za anthu?

Kuda nkhawa ndi anthu kumakhalapo chifukwa choopa kwambiri kuweruzidwa ndi anthu, kaya nkhawa ndi yakuti simukondedwa kapena kuti muchita chinthu chochititsa manyazi.

Kwa anthu omwe ali ndi vuto la nkhawa zamagulu, kucheza ndi anzawo tsiku ndi tsiku - ngakhale ndi abwenzi okhazikika - kumatha kubweretsa nkhawa.

Pankhani yopanga anzanu atsopano, anthu omwe ali ndi nkhawa yokhudzana ndi chikhalidwe cha anthu atha kukhala opuwala, owopa kunena zolakwika, kapena kuweruzidwa mwankhanza.

Ngakhale akudziwa kuti mantha awa alibe nzeru, zochitika pagulu zimayambitsabe nkhawa. Amatha kutseka, kutuluka, kapena kuchita mantha kwambiri.

Kwa iwo omwe ali ndi nkhawa, koma akufuna kupanga anzanu atsopano, nayi njira zina zomwe zingakuthandizeni kuti mukhale omasuka mukakhala pagulu, kukutsegulirani kulumikizano kwatsopano.

1. Gwirizanani kuti musagwirizane ndi malingaliro anu olakwika

Imodzi mwa mizere yoyamba yodzitetezera ikafika pamagulu a anthu omwe ali ndi nkhawa yachitukuko ndikukhazikitsa nthawi yomweyo malingaliro olakwika, monga "Ndidzichititsa manyazi." Ndimangochita zokha.

Kuphunzira kuvomereza kutsutsana ndi mayankho oyamba iyi ikhoza kukhala njira yolimbanirana nawo - ndipo pamapeto pake kumachepetsa zikhulupiriro zoyipa. Izi zimatchedwa maphunziro achidwi.

"Momwe izi zimagwirira ntchito ndi munthu yemwe ali ndi nkhawa yokhudzana ndi chikhalidwe amamva malingalirowa osawaweruza, koma adzawaika kumbuyo kwa malingaliro awo. Pamakhala phokoso lakumbuyo pomwe amacheza kuti athe kukhala ndi chidwi chofuna kudziwa, ”akutero Dr. Allison Forti, PhD, pulofesa wothandizira ku Wake Forest University.

Izi zikutanthauza kukhala ndi chidwi chofuna kudziwa zomwe anthu akunena, m'malo mongowerenga ngati kuwunika.

Tiyeni tikhale owona mtima. Kutontholetsa kwathunthu malingaliro olakwika sikugwira ntchito. M'malo mwake, nayi njira yoti musatengeke kwambiri ndi izi:

• Zindikirani malingaliro anu olakwika chifukwa chake ndi lingaliro chabe.
• Musaweruze malingaliro anu kapena nokha kuti muli nawo.
• Lolani kuti lisunthire kumbuyo posakhalitsa kapena kuwunikanso. Ganizirani "Ndimalingaliro chabe, osati zenizeni" kapena "Ndikuvomereza kuti sindikuvomereza, nkhawa."
• Chosankha: Ingoganizirani chochitika china chabwino kapena zotsatira zina.

2. Menyani nkhondo, osati kuthawa

Ndi kwachibadwa kufuna kupewa zinthu zomwe zimakuopani. Koma kupewa zinthu zomwe zingayambitse vuto lanu kumatha kukulitsa nkhawa pambuyo pake.

Katswiri wa zamaganizo Dr. Victoria Shaw anati: "Tikamayang'ana kwambiri ku zinthu zomwe timaopa, m'pamenenso timakhala okonzeka kuzilowera."

“Simuyenera kuchita misala ndikuthana ndi mantha anu akulu nthawi imodzi. Ndibwino kuyamba ndi zinthu zomwe sizimakhala bwino pang'ono pang'ono kenako pang'onopang'ono kuti muzithane ndi zomwe mwina zidakutumizirani mantha, "Shaw akufotokoza.

Mwachitsanzo, mutha kukwaniritsa zolinga izi ngati mumakonda kuwomba zinthu mukakumana ndi anthu atsopano:

• yang'anani maso ndi mlendo
• kumwetulira munthu amene simukumudziwa
• dziwonetseni nokha kwa wina watsopano
• funsani munthu amene mwangokumana naye funso
• kumuyamika wina watsopano

Kugwira ntchito ndi othandizira kungakuthandizeni kudziwa komwe mungayambire - ndikukula pang'onopang'ono malo anu abwino.

3. Onetsetsani momwe mumadyera

Tekinoloje ndi njira yatsopano yolumikizirana ndi anthu, koma imathandizanso kupititsa patsogolo nkhawa zamagulu.

"Ndi lupanga lakuthwa konsekonse," akutero Dr. Forti. "Ndikosavuta kucheza ndi anthu pafoni zathu kotero kuti imakhala njira yoti wina amene ali ndi nkhawa yokhudza anthu azinena kuti," Sindikufunika kusintha. Ndikhoza kukhala ndi anzanga onse omwe ndimafuna pakompyuta yanga. '”

Bwanji mukuyika foni pamenepo? Kulumikizana mwa-munthu nthawi zambiri kumatha kukhala kuposa omwe ali pa intaneti.

Inde, kulumikizana kwapaintaneti kuli bwino kuposa kulumikizana konse. Koma dzifunseni funso ili: Kodi mukugwiritsa ntchito ukadaulo kupewa zinthu pagulu? Kapena mumakondwera nazo ndipo zimapangitsa moyo kukhala wabwinoko - pomwe mukuyanjana ndi anthu?

4. Yesani kuyesa mayeso

Kuda nkhawa ndi anthu nthawi zina kumatha kukhala kotopetsa, ndipo zinthu zosazolowereka ndi anthu atsopano zitha kukulitsa.

Pofuna kuti muchepetse kukhumudwa, yesani kuyesa mayeso pasanachitike chochitika chachikulu kuti gawo lina lazomwe mukuchita limveke bwino.

Mwachitsanzo, yesetsani kuyenda, yang'anani m'masitolo ogulitsa khofi pafupi ndi komwe mukupitako, kapena pitani kumalo ochitirako ntchito nthawi isanakwane kuti muzindikire malo oti muzithawa kwakanthawi ngati mukuvutika kwambiri.

5. Tsegulani kuchipatala cha CBT

Kulankhula chithandizo nthawi zonse ndi njira yothanirana ndi vuto lililonse lamavuto. Pankhani ya nkhawa zamagulu, chithandizo chazidziwitso (CBT) ndiye mankhwala othandiza kwambiri.

CBT ili ndi njira zambiri zomwe zingakuthandizireni kusamalira malingaliro anu, momwe mumamvera, komanso kuyankha kwakuthupi kumavuto ena.

Njira imodzi yomwe wothandizira angagwiritse ntchito ndi njira yowonekera. Imawonetsa odwala ku zoopsa ndikuwonetsa njira zothetsera mantha.

Mwachitsanzo, mutha kuyamba ndi kuwonera kwa mphindi zitatu za zochitika zina kapena zochitika zomwe zimayambitsa nkhawa. Popita nthawi, mutha kuwonjezera nthawi yowonera, mudziwonetsereko pang'ono pang'ono (ganizirani: kupereka moni kwa barista), ndipo pamapeto pake mumalizira pazovuta.

Mukamadziwonetsa pang'onopang'ono ku mantha awa, amakhala ndi mphamvu zochepa pamalingaliro anu.

6. Nthawi zonse kumbukirani kudzisamalira

Kudzisamalira ndikofunikira kwa aliyense, makamaka kwa anthu omwe ali ndi nkhawa.

Kumbukirani kudzichitira nokha ulemu komanso kudziwa malire anu, ndipo yesetsani kuti musadzipanikizire pomwe simungathe. Muzigona mokwanira ndikudya chakudya chokhazikika komanso chopatsa thanzi.

Yesetsani kuti musamamwe mowa kwambiri. Nthawi zina zimakhala zachilendo kuti anthu azidalira mowa m'malo ochezera ngati njira yothetsera mavuto, koma pamapeto pake izi zimawonjezera nkhawa.

• Yesani njira imodzi ndi imodzi yosinthana pakati pa zakumwa zoledzeretsa ndi kapu yamadzi.
• Pangani choseketsa chomwe mukudziwa kuti mumakonda. Onjezerani kukoma kwa madzi owala ndi zowawa, magawo a mandimu, kapena kuwaza kwa madzi.

Aliyense amalimbana ndi china chake m'moyo. Ngati mutangokhala theka la phwandolo, ndizopambanabe pamene mukupitiliza kuthana ndi nkhawa yanu.

Mukadzikomera mtima nokha, mudzaitananso ena kuti azitsatira.

Meagan Drillinger ndi wolemba maulendo komanso zaumoyo. Cholinga chake ndikupanga maulendo opitilira muyeso ndikukhalabe ndi moyo wathanzi. Zolemba zake zawonekera mu Thrillist, Men's Health, Travel Weekly, ndi Time Out New York, pakati pa ena. Pitani kukamuona blog kapena Instagram.