Mental Health, Kukhumudwa, ndi Kutha Msambo

Zamkati

• Kuzindikira Zizindikiro Za Kukhumudwa
• Kumvetsetsa Kuwopsa Kwachisokonezo
• Kuthetsa Kukhumudwa Kudzera Kusintha Kwamoyo
• Gonani Mokwanira
• Pezani Zochita Zolimbitsa Thupi Nthawi Zonse
• Yesani Njira Zopumulira
• Siyani Kusuta
• Funani Magulu Othandizira
• Kuthana ndi Kukhumudwa Kudzera Mwa Mankhwala Ndi Chithandizo
• Chithandizo Chotsitsa cha Estrogen Chotsitsa
• Thandizo la Antidepressant
• Therapy Yolankhula
• Matenda Ovutika Maganizo Pa Nthawi Yosamba Ndi Ochiritsika

Kusamba Kwaubambo Kungasokoneze Thanzi Lanu La Maganizo

Kuyandikira zaka zapakati nthawi zambiri kumabweretsa nkhawa, nkhawa, komanso mantha. Izi zikhoza kukhala chifukwa cha kusintha kwa thupi, monga kuchepa kwa estrogen ndi progesterone. Kutentha, thukuta, ndi zizindikilo zina zakusamba kumatha kusokoneza.

Pangakhalenso kusintha kwamalingaliro, monga kuda nkhawa zakukalamba, kutaya achibale, kapena ana kusiya nyumba.

Kwa akazi ena, kusamba kungakhale nthawi yodzipatula kapena kukhumudwa. Achibale ndi abwenzi samamvetsetsa zomwe mukukumana nazo nthawi zonse, kapena amakupatsani chithandizo chomwe mukufuna. Ngati mukuvutika kupirira, ndizotheka kukhala ndi nkhawa kapena kukhumudwa.

Kuzindikira Zizindikiro Za Kukhumudwa

Aliyense amamva chisoni nthawi ndi nthawi. Komabe, ngati mumakhala wachisoni, wolira, wopanda chiyembekezo, kapena wopanda kanthu, mutha kukhala ndi nkhawa. Zizindikiro zina za kukhumudwa ndi monga:

• kupsa mtima, kukhumudwa, kapena kupsa mtima
• nkhawa, kusakhazikika, kapena kusakhazikika
• kumva kuti ndine wolakwa kapena wosafunika
• kutaya chidwi ndi zinthu zomwe mumakonda
• kuvuta kuyang'ana kapena kupanga zisankho
• zimatha kukumbukira
• kusowa mphamvu
• kugona pang'ono kapena kwambiri
• kusintha kwa njala yanu
• ululu wosadziwika

Kumvetsetsa Kuwopsa Kwachisokonezo

Kusintha kwa kuchuluka kwa mahomoni pakutha kwa thupi kumatha kusokoneza thanzi lanu komanso thanzi lanu. Komanso, kutsika mwachangu kwa estrogen mwina sikuyenera kukhala chinthu chokhacho chomwe chimakhudza kusangalala kwanu. Zinthu zotsatirazi zingapangitsenso kukhala ndi nkhawa kapena kukhumudwa pakutha msambo:

• matenda ndi kukhumudwa asanakwane
• malingaliro olakwika pakusamba kapena lingaliro lakukalamba
• kupanikizika kowonjezeka, mwina kuchokera kuntchito kapena maubwenzi apamtima
• Kusakhutira ndi ntchito yanu, malo okhala, kapena momwe mulili pachuma
• kudzidalira kapena kuda nkhawa
• osamva kuthandizidwa ndi anthu okuzungulirani
• kusachita masewera olimbitsa thupi kapena kuchita masewera olimbitsa thupi
• kusuta

Kuthetsa Kukhumudwa Kudzera Kusintha Kwamoyo

Matenda okhumudwa panthawi yomwe akusamba amathandizidwa mofananamo momwe amathandizidwira nthawi ina iliyonse m'moyo. Dokotala wanu akhoza kukupatsani kusintha kwa moyo, mankhwala, chithandizo, kapena zina mwazomwe mungasankhe.

Musananene kuti kukhumudwa kwanu kumatha msinkhu, dokotala wanu ayenera kuyamba ataya zifukwa zilizonse za matenda anu, monga mavuto a chithokomiro.

Pambuyo pozindikira, dokotala wanu atha kukuuzani zosintha zotsatirazi kuti muwone ngati zingakupatseni mpumulo wachilengedwe ku nkhawa kapena nkhawa.

Gonani Mokwanira

Amayi ambiri akasiya kusamba amakumana ndi mavuto ogona. Dokotala wanu angakulimbikitseni kugona mokwanira usiku. Yesetsani kutsatira ndandanda yanthawi zonse yogona mwa kugona nthawi yomweyo usiku uliwonse ndikudzuka nthawi yofananira m'mawa uliwonse. Kusunga chipinda chanu kukhala chamdima, chamtendere, komanso chozizira mukamagona kungathandizenso.

Pezani Zochita Zolimbitsa Thupi Nthawi Zonse

Kuchita masewera olimbitsa thupi pafupipafupi kumathandiza kuchepetsa nkhawa, komanso kukulitsa mphamvu komanso kusinthasintha. Yesetsani kuchita masewera olimbitsa thupi kwa mphindi 30 patsiku, masiku asanu pa sabata. Mwachitsanzo, pitani koyenda mwachangu kapena kukwera njinga, kusambira ndikudikirira padziwe, kapena kusewera masewera a tenisi.

Ndikofunikanso kuphatikiza magawo awiri azinthu zolimbitsa minofu pakamachita mlungu uliwonse. Kukweza kunenepa, zochitika ndi magulu osagwirizana, ndi yoga zitha kukhala zisankho zabwino. Onetsetsani kuti mukukambirana ndi dokotala wanu zomwe mungachite.

Yesani Njira Zopumulira

Yoga, tai chi, kusinkhasinkha, ndi kutikita minofu ndizochita zosangalatsa zomwe zingathandize kuchepetsa kupsinjika. Angakhalenso ndi phindu lina lokuthandizani kugona bwino usiku.

Siyani Kusuta

Kafukufuku akuwonetsa kuti azimayi omwe amasuta azimayi omwe amasuta amakhala pachiwopsezo chachikulu chokhala ndi nkhawa, poyerekeza ndi omwe samasuta. Ngati mukusuta, funsani kuti musiye. Dokotala wanu akhoza kukupatsani chidziwitso chokhudza kusuta zida ndi maluso.

Funani Magulu Othandizira

Anzanu komanso abale anu atha kukuthandizani. Komabe, nthawi zina zimathandiza kulumikizana ndi azimayi ena mdera lanu omwe nawonso amakhala akusamba. Kumbukirani, simuli nokha. Palinso ena omwe akukumana ndi kusintha kumeneku.

Kuthana ndi Kukhumudwa Kudzera Mwa Mankhwala Ndi Chithandizo

Ngati kusintha kwa moyo sikubweretsa mpumulo, dokotala akhoza kuyang'ana njira zina zamankhwala. Mwachitsanzo, mankhwala obwezeretsa mahomoni, mankhwala ochepetsa kupsinjika, kapena njira yolankhulira akhoza kukulangizani.

Chithandizo Chotsitsa cha Estrogen Chotsitsa

Dokotala wanu angakupatseni mankhwala othandizira estrogen, monga mapiritsi amlomo kapena khungu. Kafukufuku akusonyeza kuti mankhwala obwezeretsa estrogen akhoza kupereka mpumulo ku zisonyezo zakuthupi ndi zamaganizidwe akusamba. Komabe, mankhwala a estrogen amathanso kukulitsa chiopsezo cha khansa ya m'mawere ndi magazi kuundana.

Thandizo la Antidepressant

Ngati chithandizo cha mahomoni sichotheka kwa inu, dokotala wanu akhoza kukupatsani mankhwala azachipatala. Izi zitha kugwiritsidwa ntchito kwakanthawi kochepa mukamasintha zina m'moyo wanu, kapena mungafunike kwa nthawi yayitali.

Therapy Yolankhula

Kudzimva kukhalawekha kumatha kukulepheretsani kugawana zomwe mukukumana ndi anzanu kapena abale anu. Mutha kupeza kuti ndizosavuta kuyankhula ndi wothandizira ophunzitsidwa bwino yemwe angakuthandizeni kuthana ndi zovuta zomwe mukukumana nazo.

Matenda Ovutika Maganizo Pa Nthawi Yosamba Ndi Ochiritsika

Matenda okhumudwa pakutha kwa msambo ndi mankhwala. Ndikofunika kukumbukira kuti pali njira zingapo zamankhwala zomwe zingathandize kuthetsa zizindikilo ndikupereka njira zothetsera kusintha. Lankhulani ndi dokotala kuti mudziwe njira zomwe zingakhale zothandiza kwambiri.