Sindimakonda Zotsatira Zazovuta Zamankhwala Anga Oda nkhawa. Ndingatani?

Zamkati

• Q: Dokotala wanga adandipatsa mankhwala kuti ndikhale ndi nkhawa, koma sindimakonda momwe zotsatirapo zake zimandipangitsa kumva. Kodi pali mankhwala ena omwe ndingachite m'malo mwake?

Ngati zotsatira zanu sizingatheke, musadandaule - muli ndi njira zingapo.

Fanizo la Ruth Basagoitia

Q: Dokotala wanga adandipatsa mankhwala kuti ndikhale ndi nkhawa, koma sindimakonda momwe zotsatirapo zake zimandipangitsa kumva. Kodi pali mankhwala ena omwe ndingachite m'malo mwake?

Mankhwala a nkhawa amabwera ndi zovuta zosiyanasiyana, ndipo munthu aliyense amachita mosiyanasiyana. Koma, ngati zovuta zanu sizingatheke, musadandaule - {textend} muli ndi njira zingapo. Choyamba, yesani kulankhula ndi dokotala wanu ndipo atha kukupatsirani mankhwala ena.

Koma ngati mukufuna kuyesa china, kafukufuku akuwonetsa kuti chithandizo chazidziwitso chitha kukhala chithandizo chothetsera nkhawa.

Pogwira ntchito ndi psychotherapist wophunzitsidwa, muphunzira momwe mungasinthire malingaliro anu, momwe mumamvera, ndi machitidwe anu moyenera. Pongoyambira, mutha kuphunzira momwe mungathetsere malingaliro anu okhumudwitsa, ndipo othandizira anu amathanso kukuphunzitsani njira zopumira kuti zikuthandizeni kuthana ndi nkhawa.

Komanso, kafukufuku akuwonetsa kuti kuchita masewera olimbitsa thupi kumatha kuchepetsa zizindikilo za nkhawa komanso kukhumudwa, makamaka zikagwiritsidwa ntchito limodzi ndi psychotherapy.

Zochita monga yoga ndi kuyenda zitha kukhala zothandiza makamaka chifukwa zimadziwika kuti zimathandizira pakuthana ndi nkhawa pochepetsa dongosolo lamanjenje lamthupi.

Kumvera nyimbo kungathandizenso. Nyimbo ndi imodzi mwazinthu zakale kwambiri zamankhwala, ndipo kwa zaka zonsezi ofufuza apeza kuti kusewera chida, kumvera nyimbo, ndi kuyimba kumatha kuthandiza kuchiritsa matenda amthupi komanso am'maganizo polimbikitsa kupumula kwa thupi.

Mofananamo ndi psychotherapy, chithandizo chanyimbo chimabwera mosiyanasiyana ndi makulidwe osiyanasiyana. Anthu ena amasankha zochitika zamankhwala zamagulu, zomwe zimachitikira muma studio a yoga komanso m'matchalitchi mdera lanu. Ena atha kugwira ntchito m'modzi ndi m'modzi wophunzitsa nyimbo. Kungobwera m'makutu anu ndikumvera nyimbo zomwe mumakonda kungathandizenso kuchepetsa nkhawa.

A Juli Fraga amakhala ku San Francisco ndi amuna awo, mwana wawo wamkazi, ndi amphaka awiri. Zolemba zake zawonekera New York Times, Real Simple, Washington Post, NPR, Science of Us, Lily, and Vice. Monga katswiri wamaganizidwe, amakonda kulemba zaumoyo wamaganizidwe ndi thanzi. Akakhala kuti sakugwira ntchito, amakonda kugula zinthu, kuwerenga, komanso kumvera nyimbo. Mutha kumupeza Twitter.