Zizindikiro Za Kuopsa Kwa Mantha Kumene Aliyense Ayenera Kudziwa

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Ngakhale sangakhale mutu wosankhidwa nthawi ya brunch Lamlungu kapena zokambirana wamba pakati pa abwenzi pagulu, kuwopsa kwamantha sikofala. M'malo mwake, pafupifupi 11% ya achikulire aku America amakhala ndi mantha chaka chilichonse, malinga ndi Merck Manual. Ndipo National Institute of Mental Health akuti pafupifupi 5% ya achikulire aku U.S. amakhala ndi mantha amantha nthawi inayake pamoyo wawo. ICYDK, mantha mantha ndi mtundu wamatenda omwe amakhala ndi mantha osayembekezereka komanso obwerezabwereza amantha omwe amatha kuchitika nthawi iliyonse, malinga ndi NIMH. Koma, apa pali chinthu, simuyenera kuzindikiridwa kuti muli ndi vuto la mantha kuti mukhale ndi mantha, akutero Terri Bacow, Ph.D., katswiri wazamisala yemwe ali ndi chilolezo ku New York City. "Ngakhale mantha amantha ndichizindikiro cha mantha, anthu ambiri amakhala ndi mantha okhaokha kapena amanjenjemera potha nkhawa zina, monga phobias." (Zogwirizana: Chifukwa Chake Muyenera Kusiya Kunena Kuti Muli Ndi Nkhawa Ngati Simukutero)

Kuopsa kwamantha kumatenga kupsinjika ndi nkhawa mpaka gawo lotsatira. "Panthaŵi ya mantha, thupi limapita kukamenya nkhondo kapena kuwuluka ndipo limadzikonzekera kumenya nkhondo kapena kuthawa," akufotokoza a Melissa Horowitz, Psy.D, director of Clinical Training ku American Institute for Cognitive Therapy. (Kutsitsimula mwamsanga: Kumenyana kapena kuthawa kwenikweni kumakhala pamene thupi lanu ladzaza ndi mahomoni chifukwa cha chiwopsezo choganiziridwa.) "Koma zoona zake n'zakuti palibe ngozi yeniyeni. Ndi zomverera za somatic ndi kutanthauzira kwathu zomwe zimatsogolera ku kuipiraipira kwa zizindikiro, "akutero.

Zomverera za somaticzi zimaphatikizaponso mndandanda wazachapa monga kusanza, kukhwimitsa pachifuwa, kuthamanga mtima, kumva kupweteka, komanso kupuma movutikira. Zizindikiro zina za mantha? Kugwedezeka, kunjenjemera, kumva kulira, chizungulire, thukuta, ndi zina zambiri. "Anthu ena amapeza zochepa [za zizindikiro za mantha], ena amapeza zambiri," akutero Bacow. (Ngati mukudabwa, "Kodi zizindikiro za mantha ndi chiyani?" ndiye kuti mwina mungakhale ndi chidwi chodziwa kuti mukhoza kukhala ndi mantha mu tulo lanu.)

"Pochita mantha, mantha amayamba modzidzimutsa, osakhalitsa mphindi 10," akutero a Horowitz. "Zomverera izi zimatha kumveka ngati mukudwala matenda a mtima, kulephera kudziletsa, kapena kufa kumene." Mantha ndi kusatsimikizika pa zomwe zikuchitika kungakupangitseni kumva kuti ndinu wofanana choipitsitsa, kuchita ngati mafuta pamoto wanu wodzazidwa ndi nkhawa. Ichi ndichifukwa chake Bacow akuti, "chinsinsi chake sindikuchita mantha ndi manthawo. Mukangodabwitsika, kukhudzika kumalimba."

Ganizirani izi motere: Zizindikiro za mantha - kukhala chizungulire, kupuma movutikira, kutuluka thukuta, mumatchulapo - ndi njira ya thupi lanu yoyankhira kuopseza komwe mukuwona, ndipo, "kuthamanga" kuti mukonzekere. tengani zomwe zimawopseza, akufotokoza Bacow.Koma mukayamba hyperfocus kapena kupsinjika chifukwa chakumva izi, mumatumiza thupi lanu mopitilira muyeso ndikukulitsa kukhudzika kwa somatic.

Mulimonsemo, ngati mwakumana ndi mantha, pangani msonkhano ndi dokotala wanu. "Simungafune kunyalanyaza matenda akulu, monga vuto la mtima, ngati mantha," akutero a Horowitz. Ndipo ngati mukumenyedwa pafupipafupi, mudzafuna chithandizo, monga chithandizo chazidziwitso chifukwa zizindikilo zimatha kusokoneza moyo wanu watsiku ndi tsiku. (Zokhudzana: Ntchito Zaulere Zaumoyo Waubongo Zomwe Zimapereka Thandizo Lotsika mtengo komanso Lopezeka)

Ngakhale kuti zizindikiro za mantha zimakhala zodziwika bwino, zomwe zimayambitsa zimakhala zochepa. "Pakhoza kukhala chibadwa kapena chilengedwe," akutero Horowitz. Chochitika chachikulu cha moyo kapena kusintha kwapang'onopang'ono kwa moyo komwe kumachitika pakanthawi kochepa kumatha kuyika maziko oti mukhale ndi mantha.

"Pakhoza kukhalanso zinthu zina zomwe zimapangitsa kuti anthu azikhala ndi mantha," akuwonjezera. Kukwera zoyendera za anthu onse, kukhala pamalo otsekeredwa, kapena kulemba mayeso zonse zitha kukhala zoyambitsa komanso zokwanira kubweretsa zizindikiro zilizonse zomwe tazitchulazi za mantha. Matenda ena angapangitsenso chiopsezo chanu. Mwachitsanzo, anthu omwe ali ndi mphumu ali pachiwopsezo chambiri chowopsa kuposa omwe alibe matenda opuma, malinga ndi kafukufuku ku American Journal of Kupuma ndi Ovuta Kusamalira Mankhwala. Lingaliro limodzi: Zizindikiro za mphumu, monga kupuma kwa mpweya, zimatha kuyambitsa mantha ndi nkhawa, zomwe zimatha kuyambitsa mantha.

Ngati mukuchita mantha, pali zinthu zomwe mungachite kuti mudzithandizire kuchira mwachangu (ndipo palibe amene amafunika kupumira m'thumba la pepala). Ngakhale kuti nthawi zonse muyenera kuwona doc - ndikuchita mantha kwambiri - ngati muwona zizindikiro za mantha akubwera ndikukumana ndi chiwonongeko, malangizowa angakuthandizeni kutentha kwa mphindi.

1. Sinthani malo anu. Kungakhale kosavuta monga kutseka chitseko chaofesi yanu, kukhala mchipinda chosambira, kapena kulowa m'malo abata ku Starbucks. Mukakhala munthawi yamavuto, zimakhala zovuta kuti muchepetse. Kupeza malo ocheperako kwakanthawi - ndipo zosokoneza zochepa - zitha kupanga kusiyana kwakukulu pakuletsa mantha omwe mumamva, akutero Horowitz. "Khalani pansi, tsekani maso anu, ndikupuma pang'ono pang'ono ndikutuluka."

2. Gwiritsani ntchito kuyankhula nokha. Kaya mokweza kapena m'malingaliro anu, lankhulani nokha pazomwe mukukumana nazo. Mwachitsanzo, munganene kuti, “Mtima wanga ukugunda kwambiri, umakhala ngati ukuthamanga kwambiri kuposa mmene unalili mphindi zisanu zapitazo. "Kutha kudziwonetsera nokha ku zomwe zimamveka zoopsa kapena zoopsa kumakuthandizani kukumbukira kuti ndizongomva chabe ndipo ngakhale kuti sali omasuka panthawiyi, sizowopsa ndipo sizidzakhalapo kwamuyaya," akufotokoza motero Horowitz.

3. Dzitsogolereni. Maso anu ali otseka, yerekezerani kuti mukutha kupirira. "Tangoganizani kuti muli pamalo pomwe simukukumananso ndi zizindikiro [zowopsa] ndikubwerera ku moyo wanu watsiku ndi tsiku," akutero. Izi zimathandiza ubongo wanu kukhulupirira kuti ndizotheka, zomwe zingakuthandizeni kuthetsa mantha anu mwachangu. (Pamwambapa: Phunzitsani Thupi Lanu Kuti Lisamapanikizike Ndi Kuchita Izi Kupuma)

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