Kodi Kupsinjika Maganizo Kumapatsirana?

Zamkati

• Momwe kupsinjika kumafalikira
• Nanga vuto la kufalikira limafalikira bwanji?
• Ndani amene atengeke kwambiri ndi 'kugwira' kukhumudwa?
• Ndingachipeze kwa ndani?
• Ndipeza chiyani?
• Kodi ndimatani ngati ine 'ndagwira' kuvutika maganizo?
• Onani misonkhano yamagulu
• Onani wothandizira pamodzi
• Kuthandizana wina ndi mnzake
• Sinkhasinkhani pamodzi
• Funafunani chithandizo
• Ndingatani ngati ndikumva izi chifukwa cha zikhalidwe zanga zapa media?
• Ndingatani ngati ndine amene "ndikufalitsa" kukhumudwa?
• Kutenga
• Q & A ndi katswiri wathu wazachipatala
• Funso:
• Yankho:

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

Kodi matenda amisala atha kupatsirana?

Mukudziwa kuti ngati wina wapafupi ndi inu ali ndi chimfine, muli pachiwopsezo chotenga matendawa. Palibe chikaiko chokhudzana ndi matenda opatsirana a bakiteriya kapena ma virus. Nanga bwanji za thanzi lam'mutu ndi malingaliro? Kodi kuvutika maganizo kungayambitsenso?

Inde ndi ayi. Matenda opatsirana samapatsirana chimodzimodzi chimfine, koma mawonekedwe ndi zotengeka angathe kufalitsa. Kodi mudawonapo mnzanu akuseka kwambiri mpaka kuyamba kuseka? Kapena munamvera wogwira naye ntchito akudandaula kwa nthawi yayitali kuti mwayamba kudzimva kuti ndinu wopanda ntchito? Mwanjira imeneyi, kusinthasintha - komanso ngakhale kukhumudwa - kumatha kupatsirana.

Tidzafotokozera momwe zimagwirira ntchito, zomwe sayansi ikunena, komanso zoyenera kuchita ngati mukumva ngati "mwagwira" kukhumudwa kuchokera kwa wokondedwa.

Momwe kupsinjika kumafalikira

Kukhumudwa - ndimikhalidwe ina - imafalikira m'njira yosangalatsa. Kafukufuku wasonyeza kuti kukhumudwa sichinthu chokha chomwe "chitha kufalikira." Khalidwe losuta - kaya kusiya kusuta kapena kuyamba - liyenera kufalikira kudzera pamaubale apafupi komanso akutali. Ngati mnzanu wasiya kusuta, mulinso mwayi wosiya, inunso.

Kudzipha kwapezeka kuti kukubwera m'magulu. adawonetsa kuti mwa amuna ndi akazi, kukhala ndi bwenzi lomwe ladzipha chifukwa cha kudzipha kumawonjezera mwayi wawo wofuna kudzipha kapena kuyesa.

Matenda opatsirana a Depression atha kugwira ntchito momwemonso. Ochita kafukufuku amatcha zinthu zosiyanasiyana, kuphatikiza zochitika zapa netiweki, malingaliro opatsirana pagulu, komanso malingaliro opatsirana am'magulu.

Zomwe zimafikira ndikusinthasintha kwa malingaliro, machitidwe, ndi malingaliro pakati pa anthu pagulu. Ndipo gulu ili siliyenera kukhala abwenzi apamtima okha ndi okondedwa - likuti likhoza kupitilira mpaka madigiri atatu opatukana.

Izi zikutanthauza kuti ngati bwenzi la bwenzi la mnzanu ali ndi nkhawa, mutha kukhala pachiwopsezo chachikulu chotenga nawo matendawa.

Zachidziwikire, izi zimathandizanso kukhala achimwemwe - kumwa mowa ndi kugwiritsa ntchito mankhwala osokoneza bongo, kudya, komanso kusungulumwa.

Nanga vuto la kufalikira limafalikira bwanji?

Sizophweka monga kugawana zakumwa ndi munthu amene ali ndi matenda ovutika maganizo, kapena kulira pamapewa anu. Ochita kafukufuku akumvetsetsabe momwe malingaliro amafalikira. Koma kafukufuku wina akuwonetsa kuti zitha kuchitika m'njira zingapo:

• Kuyerekeza pagulu. Tikakhala ndi anthu ena - kapena tikudutsa pazanema - nthawi zambiri timazindikira kufunikira kwathu ndi malingaliro athu kutengera ena. Timadziyesa tokha potengera kuyerekezera uku. Komabe, kudzifananitsa ndi ena, makamaka omwe ali ndi malingaliro olakwika, nthawi zina kumatha kuwononga thanzi lanu.
• Kutanthauzira kwamalingaliro. Izi zimadza ndi momwe mumatanthauzira momwe ena akumvera. Zomwe mnzanu akumva komanso zomwe samachita zimatumikira monga chidziwitso kuubongo wanu. Makamaka pakusintha kwa intaneti komanso kutumizirana mameseji, mutha kumasulira zambiri mosiyanasiyana kapena molakwika kuposa momwe zimafunira.
• Chisoni. Kukhala munthu wachifundo ndi chinthu chabwino. Chisoni ndikumvetsetsa ndikugawana zomwe ena akumva. Koma ngati mumangoganizira kwambiri kapena mumakhala mukuyesera kudziyika nokha munthawi yamunthu yemwe ali ndi vuto lakukhumudwa, mutha kuyamba kukumana ndi izi.

Izi sizitanthauza kuti kukhala pafupi ndi munthu yemwe ali ndi vuto lakukhumudwa kumakupangitsani kuti mukhale nako, inunso. Zimangokuika pachiwopsezo chachikulu, makamaka ngati ungatengeke kwambiri.

Ndani amene atengeke kwambiri ndi 'kugwira' kukhumudwa?

Muli ndi chiopsezo chachikulu chotenga "kukhumudwa" ngati:

• amakhala ndi mbiri yakukhumudwa kapena zovuta zina zamaganizidwe
• ali ndi mbiri yabanja yokhudza kapena chibadwa chomwe chimapangitsa kukhumudwa
• anali ndi vuto la kukhumudwa pomwe mudali mwana
• akukumana ndi kusintha kwakukulu m'moyo, monga kusuntha kwakukulu
• funani chitsimikizo chokwanira mwa ena
• Pakadali pano ali ndi nkhawa zambiri kapena kusatekeseka

Mwambiri, pali zifukwa zina zomwe zimayambitsa kukhumudwa, kuphatikiza kukhala ndi matenda osachiritsika kapena kusamvana bwino kwa ma neurotransmitters. Achinyamata ndi azimayi nawonso amawoneka kuti atha kufalikira ndikugwira mtima komanso kukhumudwa.

Ndingachipeze kwa ndani?

Mutha kuyamba kukumana ndi mavuto, kapena kusintha kwa malingaliro, ngati ena mwa anthu otsatirawa pamoyo wanu ali ndi nkhawa:

• kholo
• mwana
• mnzanu kapena mnzanu
• ogona nawo
• abwenzi apamtima

Anzanu ochezera pa intaneti komanso omwe mumawadziwa atha kukhala ndi gawo lathanzi lanu. Ndi kuchuluka kwazanema m'miyoyo yathu, ofufuza ambiri tsopano akuyang'ana momwe zoulutsira mawu zingakhudzire malingaliro athu.

Pakafukufuku wina, ofufuza adapeza kuti pomwe zolemba zazing'onozing'ono zimawonetsedwa pazakudya zapaintaneti, anthu adayankha potumiza zolemba zochepa zochepa komanso zina zoyipa. Chosiyanacho chidachitika pomwe zolemba zoyipa zidachepetsedwa. Ofufuzawo akukhulupirira kuti izi zikuwonetsa momwe malingaliro omwe amafotokozedwera pazanema angakhudze momwe timamvera, pa intaneti komanso pa intaneti.

Ndipeza chiyani?

Ngati mumacheza ndi munthu yemwe ali ndi vuto la kupsinjika, mutha kuyamba kukumana ndi zizindikilo zina. Izi zingaphatikizepo:

• kutaya mtima kapena kuganiza molakwika
• kusowa chiyembekezo
• kupsa mtima kapena kukwiya
• nkhawa
• Kusakhutira wamba kapena chisoni
• liwongo
• kusinthasintha
• maganizo ofuna kudzipha

Ngati mukuganiza zodzipha kapena njira zina zodzivulaza, pezani thandizo kuchokera pamavuto kapena nambala yodziletsa yodzipha. Yesani National Suicide Prevention Lifeline pa 800-273-8255.

Kodi ndimatani ngati ine 'ndagwira' kuvutika maganizo?

Ngati mukukumana ndi zovuta zamatenda amisala, nthawi zonse mutha kupeza thandizo kapena upangiri waluso kuchokera kwa dokotala kapena intaneti. Ngati mukumva kuti muli pamavuto, mutha kulumikizana ndi hotline kapena macheza, kapena itanani 911 kapena othandizira akadzidzidzi kwanuko.

Ofufuza apeza kuti zipsinjo za mnzanu kapena mnzake zitha kukhumudwitsa kwambiri mnzake. Koma kukambirana poyera nkhawa zanu ndi wokondedwa, makamaka mnzake, kungakhale kovuta. Anthu ambiri omwe ali ndi nkhawa amakhala ndi manyazi kapena kudziimba mlandu chifukwa chakumverera kwawo. Kutchedwa kuti "opatsirana" kumakhala kopweteka.

M'malo mwake, kungakhale lingaliro labwino kugwirira ntchito limodzi kuthana ndi izi. Taonani ena mwa malangizo otsatirawa:

Onani misonkhano yamagulu

Kupita kumsonkhano wamagulu kapena malo ophunzirira kukhumudwa, chithandizo chamakhalidwe, kapena kupumula kwamalingaliro kungakhale kothandiza. Nthawi zambiri, kukonzekera pagulu kumatha kukuthandizani kuti mugwire ntchito pamalo otetezeka ndikukukumbutsani kuti simuli nokha. Mutha kupeza gulu lothandizira kudzera m'mabungwe ena omwe ali pansipa, komanso kudzera kuchipatala kwanuko kapena kuofesi ya adotolo:

• National Alliance on Mental Illness (NAMI)
• Nkhawa ndi Kukhumudwa Association of America
• Mental Health America

Onani wothandizira pamodzi

Kuwona wothandizira limodzi, ngakhale mupite kwaupangiri wabanja kapena maanja, zitha kukhala zothandiza kwambiri kupeza njira zokuthandizani kuthana nanu. Muthanso kufunsa kuti mukhale nawo pamaimidwe anzanu omwe mumalandira.

Kuthandizana wina ndi mnzake

Ngati mutagwira ntchito limodzi ndi wokondedwa wanu, mutha kukhalabe ndi mlandu wina ndi mnzake.

Onetsetsani kuti nonse mukudzisamalira, kupita kuntchito kapena kusukulu, kupeza thandizo lomwe mukufuna, kudya bwino, komanso kuchita masewera olimbitsa thupi.

Sinkhasinkhani pamodzi

Kuyamba kapena kumaliza tsiku lanu ndi kusinkhasinkha kungakuthandizeni kukhazika mtima pansi ndikusintha njira zolakwika. Mutha kulowa nawo kalasi, kuwonera kanema wa YouTube, kapena kutsitsa pulogalamu yomwe ingakupatseni kulingalira kwamphindi 5 mpaka 30.

Funafunani chithandizo

Kuwona katswiri wazachipatala kungathandizenso. Angakupatseni upangiri, malingaliro amomwe angakuthandizireni, ndikukuwuzani thandizo lomwe mukufuna.

Ndingatani ngati ndikumva izi chifukwa cha zikhalidwe zanga zapa media?

Ngati mukumva kuti malo ochezera a pa TV ndi omwe amachititsa kuti musinthe momwe mumasinthira kapena mavuto azaumoyo, lingalirani kuchepetsa nthawi yomwe mumagwiritsa ntchito. Simuyenera kusiya kapena kusiya maakaunti anu, ngakhale mutha kutero ngati ndizomwe zikukuthandizani.

Koma pochepetsa nthawi yanu pazanema, mutha kuwononga nthawi yomwe mumawonongeredwa ndi ena. Ndizopanga kukhazikika m'moyo wanu.

Ngati mukuvutika kuti musiye kusakatula zakudyazo, yesani kukhazikitsa zikumbutso kuti muyike foni yanu pansi. Muthanso kuchepetsa nthawi yanu pakompyuta yokha komanso kuchotsa mapulogalamuwo pafoni yanu.

Ndingatani ngati ndine amene "ndikufalitsa" kukhumudwa?

Anthu ambiri omwe ali ndi vuto la kukhumudwa komanso matenda ena amisala angamve ngati akulemetsa anthu ena akamakambirana zomwe zikuchitika.

Kudziwa kuti kutengeka kumatha kufalikira sizitanthauza kuti muyenera kudzipatula kapena kupewa kukambirana zomwe zikukusowetsani mtendere. Ngati mukuda nkhawa, ndibwino kuti mupeze thandizo kwa akatswiri. Wothandizira amatha kugwira nanu ntchito kuti muchepetse kukhumudwa kwanu komanso malingaliro olakwika. Ambiri amakulolani kuti mubweretse mnzanu kapena mnzanu ngati mukuwona kuti ndikofunikira kuthana ndi mavuto aliwonse.

Kutenga

Maganizo okhudzana ndi kukhumudwa siwo mtundu wokha wa malingaliro womwe ungakhale wopatsirana. Chimwemwe chawonetsedwanso kuti chimafalikira, nawonso.

kuti anthu omwe amakhala mozungulira ndi anthu achimwemwe nthawi zambiri amakhala osangalala mtsogolo. Amakhulupirira kuti izi zikuwonetsa kuti chisangalalo cha anthu chimadalira chisangalalo cha ena chomwe amalumikizidwa.

Inde, mwanjira ina, kukhumudwa kumafalikira. Komanso chimwemwe. Poganizira izi, ndizothandiza kukumbukira momwe machitidwe ndi malingaliro a ena amakhudzira machitidwe anu komanso momwe mumamvera.

Kupatula nthawi patsikuli kuti muzindikire momwe mukumvera ndikuyesera kumvetsetsa chifukwa chake zingakhale zothandiza kwambiri pakulamulira momwe mukumvera ndikuwongolera. Ngati mukukhala opanda chiyembekezo kapena mukufuna thandizo, thandizo lilipo.

Q & A ndi katswiri wathu wazachipatala

Funso:

Ndikuopa kuti ndigwira kukhumudwa kwa mnzanga yemwe sanalandire chithandizo. Kodi nditani?

Wosadziwika wodwala

Yankho:

Ngati mukuwopa kuti malingaliro amnzanu angakhudze momwe mumamvera, muyenera kukhala otsimikiza kuti mukudzisamalira. Kodi mukugona mokwanira? Kodi mukudya bwino? Kodi mukuchita masewera olimbitsa thupi? Ngati mukuchita zodzisamalira nokha ndipo muwona kuti nkhawa yanu yayamba kukhudzidwa ndi kukhumudwa kwa wokondedwa wanu, mungafune kuganizira kufikira kwa banja lanu kapena katswiri wazachipatala kuti akuthandizeni.

Timothy J. Legg, PhD, PsyD, CRNP, ACRN, CPHA mayankho amaimira malingaliro a akatswiri athu azachipatala. Zonse zomwe zili ndizachidziwikire ndipo siziyenera kuonedwa ngati upangiri wa zamankhwala.