Kodi Mukuda Nkhawa Kapena Mukuda Nkhawa? Umu ndi Momwe Mungadziwire.

Zamkati

• 1. Kuda nkhawa kumatanthauza kuti mumawongolera kukula komanso kutalika kwa nkhawa yanu. Ndi nkhawa, sizophweka.
• 2. Kuda nkhawa kumatha kuyambitsa mavuto (kapena osakhalitsa). Kuda nkhawa kumayambitsa kusintha kwakuthupi.
• 3. Kuda nkhawa kumabweretsa malingaliro omwe nthawi zambiri mumatha kuwona bwino. Kuda nkhawa kungakupangitseni kuganiza 'zoopsa kwambiri.'
• 4. Zochitika zenizeni zimabweretsa nkhawa. Malingaliro amapanga nkhawa.
• 5. Nkhawa zimathamanga ndipo zimayenda. Kuda nkhawa kumamatira ndipo kumakhudza moyo wanu.
• 6. Kuda nkhawa kumatha kukhala kopindulitsa. Kuda nkhawa kumatha kufooketsa.
• 7. Kuda nkhawa sikuyenera kuthandizidwa. Koma nkhawa ingapindule ndi thandizo la akatswiri.

Kumvetsetsa kusiyana kudzakuthandizani kuthana nawo moyenera.

“Umada nkhawa kwambiri.” Ndi kangati pomwe wina anakuwuzani izi?

Ngati ndinu m'modzi mwa anthu aku America aku 40 miliyoni omwe ali ndi nkhawa, muli ndi mwayi kuti mwamva mawu anayi amenewo nthawi zambiri.

Ngakhale kuda nkhawa ndi gawo la nkhawa, sizofanana. Ndipo kusokoneza awiriwa kumatha kubweretsa chisokonezo kwa anthu omwe ali ndi nkhawa.

Ndiye, mumadziwa bwanji kusiyana kwake? Nazi njira zisanu ndi ziwiri kudera nkhawa komanso nkhawa ndizosiyana.

1. Kuda nkhawa kumatanthauza kuti mumawongolera kukula komanso kutalika kwa nkhawa yanu. Ndi nkhawa, sizophweka.

Tonsefe timakhala ndi nkhawa nthawi ina, ndipo ambiri a ife timada nkhawa tsiku lililonse. Malinga ndi katswiri wama psychologist Danielle Forshee, Psy.D, iwo omwe amadandaula - kutanthauza kuti aliyense - amatha kuwongolera kukula komanso kutalika kwa nkhawa zawo.

"Mwachitsanzo, munthu amene ali ndi nkhawa amatha kupatutsidwa ndikuchita ntchito ina ndikuiwala nkhawa zawo," Forshee akufotokoza. Koma wina yemwe ali ndi nkhawa amatha kuvutika kuti asinthe chidwi chawo kuchoka pa ntchito ina kupita ku ina, zomwe zimawapangitsa kuti azidandaula.

2. Kuda nkhawa kumatha kuyambitsa mavuto (kapena osakhalitsa). Kuda nkhawa kumayambitsa kusintha kwakuthupi.

Mukakhala ndi nkhawa, mumakhala ndi nkhawa. Forshee akuti nthawi zambiri imakhala yayifupi kwambiri poyerekeza ndi munthu yemwe ali ndi nkhawa.

"Wina amene ali ndi nkhawa amakonda kukhala ndi zizindikilo zowoneka bwino kwambiri, kuphatikizapo kupweteka kwa mutu, kupsinjika kwakukulu, kulimba pachifuwa, komanso kunjenjemera," akuwonjezera.

3. Kuda nkhawa kumabweretsa malingaliro omwe nthawi zambiri mumatha kuwona bwino. Kuda nkhawa kungakupangitseni kuganiza 'zoopsa kwambiri.'

Forshee akuti kufotokozera kusiyana kumeneku sikuti ndi zenizeni kapena zosatheka chifukwa, nthawi zambiri, anthu omwe ali ndi nkhawa kapena nkhawa amatha kusinthana pakati pamaganizidwe osakwaniritsidwa.

"Chosiyanitsa ndichakuti omwe ali ndi nkhawa amaphulitsa zinthu mochulukira kwambiri komanso mwamphamvu kwambiri kuposa munthu amene akulimbana ndi nkhawa zakanthawi," akutero Forshee.

Iwo omwe ali ndi nkhawa amakhala ndi nthawi yovuta kwambiri kuchotsa malingaliro awo owopsa.

4. Zochitika zenizeni zimabweretsa nkhawa. Malingaliro amapanga nkhawa.

Mukakhala ndi nkhawa, mumaganizira za zomwe zikuchitika kapena zomwe zichitike. Koma mukamakumana ndi nkhawa, mumakonda kuganizira kwambiri zochitika kapena malingaliro omwe malingaliro anu amapanga.

Mwachitsanzo, wina akhoza kuda nkhawa ndi mkazi kapena mwamuna wake pamene akukwera makwerero, chifukwa akhoza kugwa ndikudzivulaza. Koma munthu wodandaula, akufotokoza Natalie Moore, LMFT, atha kudzuka akumva chiweruzo chomwe chikubwera chomwe mnzawoyo adzafa, ndipo sakudziwa komwe lingaliro ili likuchokera.

5. Nkhawa zimathamanga ndipo zimayenda. Kuda nkhawa kumamatira ndipo kumakhudza moyo wanu.

Kwa anthu ambiri, kuda nkhawa kumabwera, ndipo zotsatira zake sizikhudza moyo wanu watsiku ndi tsiku. Koma Moore akuti nkhawa imayambitsa kusakhazikika pafupipafupi komanso kwakukulu komwe kumakwanira kuti mukhale ndi moyo wabwino.

6. Kuda nkhawa kumatha kukhala kopindulitsa. Kuda nkhawa kumatha kufooketsa.

"Kuda nkhawa kumatha kukhala kopindulitsa ngati kuthetsera mavuto enieni," akufotokoza Nicki Nance, PhD, katswiri wazamisala komanso pulofesa wothandizirana ndi anthu ndi psychology ku Beacon College.

M'malo mwake, Moore akuti nkhawa zina ndizabwinobwino ndipo ndizofunikira kuti anthu aziteteza chitetezo chawo komanso chitetezo cha okondedwa. Komabe, kuda nkhawa kwambiri komwe kumabweretsa nkhawa kumatha kukhala kovulaza ngati kukulepheretsani kukwaniritsa maudindo kapena kusokoneza ubale.

7. Kuda nkhawa sikuyenera kuthandizidwa. Koma nkhawa ingapindule ndi thandizo la akatswiri.

Popeza kuda nkhawa ndi gawo la moyo wathu watsiku ndi tsiku, ndikumverera komwe titha kuwongolera popanda kufunafuna akatswiri. Koma kuthana ndi nkhawa yomwe imakhala yayikulu komanso yosasunthika nthawi zambiri kumafuna thandizo la akatswiri azaumoyo.

Ngati inu kapena munthu wina amene mumamudziwa ali ndi nkhawa ndi vuto la nkhawa, ndikofunikira kuti mupeze thandizo kwa akatswiri. Lankhulani ndi dokotala kapena wothandizira zaumoyo za zomwe mungachite kuti muthane ndi nkhawa.

Sara Lindberg, BS, M.Ed, ndiwodzilemba pawokha pazaumoyo komanso kulimbitsa thupi. Ali ndi bachelor muzochita masewera olimbitsa thupi komanso digiri ya master pakulangiza. Wakhala moyo wake wonse akuphunzitsa anthu kufunika kwa thanzi, thanzi, kulingalira, komanso thanzi lamaganizidwe. Amachita bwino kulumikizana ndi thupi ndikuganizira momwe thanzi lathu limakhalira ndi thanzi lathu.