Zomwe Muyenera Kudziwa Ngati Mukuchita Mantha Mukamayendetsa Galimoto

Zamkati

• Kodi mungadziwe bwanji kuti ndi mantha?
• Kodi chimayambitsa mantha ndi chiyani mukamayendetsa?
• Kodi mantha amayamba bwanji?
• Malangizo okuthandizani kuthana ndi mantha
• Gwiritsani ntchito zododometsa zotetezeka
• Limbikitsani mphamvu zanu
• Kuziziritsa
• Pumirani
• Yang'anani pazizindikiro zanu, osati malingaliro kumbuyo kwawo
• Pitirizani kuyendetsa galimoto, ngati mutha kupitiriza bwinobwino
• Kodi ndi chithandizo chanji cha mantha akamayendetsa galimoto?
• Chidziwitso chamakhalidwe (CBT)
• Thandizo lakuwonetsera
• Thandizo lapaintaneti
• Mankhwala
• Kodi mukuwona bwanji ngati mukuchita mantha?
• Kutenga

Kuopsa kwa mantha, kapena nthawi yayifupi yamantha kwambiri, imatha kukhala yoopsa ngakhale itachitika, koma imatha kukhala yovuta kwambiri ngati ichitika pomwe mukuyendetsa.

Ngakhale mutha kukhala ndi mantha pafupipafupi ngati muli ndi vuto la nkhawa kapena mantha, amatha kuchitika ngakhale mutatero.

Koma pali chiyembekezo. Kuopsa kwamankhwala kumatha kuchiritsidwa, ndipo pali zomwe mungachite kuti muchepetse mantha omwe amabwera mukakhala kumbuyo kwa gudumu.

Kodi mungadziwe bwanji kuti ndi mantha?

Kuopsa kwa mantha ndi mantha am'magulu amtundu wanji wamavuto, koma mantha am'magazi komanso nkhawa sizofanana.

Kuopsa kwamantha nthawi zambiri kumakhudza makamaka zizindikilo zakuthupi zomwe zitha kusokoneza kwathunthu zomwe mukuchita kwakanthawi kochepa. Zitha kukupangitsani kuti muzimva kudzipatula kapena kudzipatula nokha kapena dziko lapansi.

Mosiyana ndi nkhawa, mantha amantha nthawi zambiri amawoneka kuti amachitika popanda chifukwa.

Phunzirani zambiri za momwe mantha angamvere ngati pano.

• kumva kwadzidzidzi mwamantha kwambiri
• kugunda kwamtima kapena kugunda kwamtima mwachangu kwambiri
• kumva kulira komanso chizungulire
• kumverera ngati kuti mungakomoke
• kuvuta kupuma kapena kumva ngati kuti ukutsamwa
• nseru
• thukuta ndi kuzizira
• mutu, chifuwa, kapena kupweteka m'mimba
• kumverera ngati kuti ungataye mphamvu
• kumva kuti umwalira

Kuda nkhawa kwambiri kumatha kukhala ndi zizindikilo zomwezi. M'malo mwake, mutha kumvabe kuti mukuchita mantha. Kuda nkhawa kumatha kuyamba pang'onopang'ono ndikuphatikizanso zizindikiro zam'maganizo, monga kuda nkhawa, mantha, kapena kupsinjika.

Zingathenso kupitilira nthawi yayitali kuposa mantha. Kuda nkhawa nthawi zambiri kumabweretsa mavuto, koma sikuti nthawi zonse kumakhala kovuta.

Kukhala ndi mantha amodzi kumatha kukupangitsani kukhala ndi nkhawa zodzakhala ndi wina. Si zachilendo kukhala ndi nkhawa yokhudzidwa kwambiri kotero kuti mumasintha zochita zanu za tsiku ndi tsiku kuti muzipewe.

Kodi chimayambitsa mantha ndi chiyani mukamayendetsa?

Mutha kukhala ndi mantha pomwe mukuyendetsa pazifukwa zosiyanasiyana.

Nthawi zina, mantha amachitika popanda chifukwa chomveka. Komabe, zinthu zina zimatha kuchititsa mantha kwambiri, monga:

• mbiri yabanja yanjenjemera yamanjenje
• kupsinjika kwakukulu kapena kusintha kwa moyo
• ngozi yaposachedwa kapena zoopsa, ngakhale zomwe sizikugwirizana ndi kuyendetsa galimoto

Mukakhala ndi mantha nthawi ndi nthawi, mutha kuda nkhawa zakubweranso, makamaka m'malo kapena malo omwe mungadziike nokha kapena ena pangozi.

Kuopsa kwamantha nthawi zambiri kumachitika chifukwa choopa kutaya mphamvu, koma kukhala ndi nkhawa imeneyi kumatha kukupangitsani kukumana ndi zomwezo.

Kukhala ndi nkhawa, kuchita mantha, kapena kupanikizika pazifukwa zilizonse mukamayendetsa galimoto sizitanthauza kuti mudzawopa, koma izi zitha kuchititsanso kuti kuukira kukhale kotheka.

Kuwopsya kumathanso kumachitika poyankha mantha kapena mukakumana ndi zoyambitsa, monga chochitika, kuwona, kununkhiza, kumveka, kapena kumva komwe kukukumbutsani za mantha anu kapena nthawi yomwe mudachita mantha.

Ngati muli ndi phobia mutha kukhala ndi mantha. Mwachitsanzo, kukumana ndi zomwe mukuwopa kumatha kuyambitsa mantha.

Izi zitha kuchitika ndikakhala ndi nkhawa yoyendetsa galimoto kapena mantha oyendetsa galimoto, kapena zinthu zomwe mungakumane nazo mukuyendetsa, monga milatho, ma tunnel, madzi ambiri, kapena njuchi ndi tizilombo tina tomwe timaganiza kuti tingalowe m'galimoto yanu.

Kodi mantha amayamba bwanji?

Kuti mupeze zoopsa, katswiri wazamisala - monga wothandizira, zamaganizidwe, kapena wamisala - adzakufunsani kuti mufotokoze zomwe zidakuchitikirani, zidachitika liti, zomwe mumachita, komanso komwe mudali.

Akatswiri azaumoyo amayerekezera zomwe mumafotokozera ndi zomwe zalembedwa mu Diagnostic and Statistical Manual of Mental Disways, Fifth Edition (DSM-5) kuti zithandizire kuzindikira kuwopsa.

Kuwopsya komweko sikumakhala ndi thanzi lamisala, koma kumatha kuchitika ngati gawo lina, monga kuda nkhawa, nkhawa zamagulu, kupsinjika kwakanthawi koopsa (PTSD), kukhumudwa, ndi mantha amantha, kungotchulapo ochepa.

Ikuwonedwanso ngati chodziwikiratu pamatenda ena amisala, kuphatikiza kukhumudwa, PTSD, ndi vuto losagwiritsa ntchito mankhwala osokoneza bongo.

Ngati mumakhala ndi mantha pafupipafupi, kuda nkhawa kuti mudzakhala ndi zochulukirapo, ndikusintha moyo wanu watsiku ndi tsiku kapena machitidwe anu kuti musakhale nawo, mutha kukhala ndi mantha. Vutoli limadziwika kuti ndi vuto la nkhawa mu DSM-5.

Matenda amantha amachiritsidwa kwambiri, koma muyenera kuwonana ndi akatswiri azaumoyo kuti adziwe molondola komanso kuti adziwe chithandizo chabwino kwambiri.

Malangizo okuthandizani kuthana ndi mantha

Kuopsa kwamantha kumatha kuyambitsa mantha komanso zizindikiritso zakuthupi. Si zachilendo kumva kuti mutha kufa, limodzi ndi zomangika zina zosasangalatsa.

Mutha kukhala ndi zovuta kukhala chete mukakhala ndi chizungulire, mutu wopepuka, kapena simungathe kupuma. Mungafunike kuyimilira ndikutuluka mgalimoto yanu nthawi yomweyo.

Ngati muli pamalo otetezeka, kutsika mgalimoto kungakuthandizeni kuti musamachite mantha munthawiyo, koma sizingakuthandizeni kuthana ndi zomwe zikuchititsa mantha anu.

Koma mumatani ngati sizabwino kapena sizotheka kuyimirira ndikutuluka mgalimoto yanu? Nawa maupangiri angapo okuthandizani kuthana ndi mantha akamayendetsa:

Gwiritsani ntchito zododometsa zotetezeka

Ngati mwazolowera kuyendetsa galimoto, kumvera nyimbo, ma podcast, kapena wailesi mukamayendetsa kumatha kukuthandizani kuyang'ana china chake kupatula malingaliro anu opanikiza.

Ngati mukukhala ndi nkhawa kapena matenda ena amisala, nyimbo zimatha kukuthandizani kuthana ndi malingaliro okhumudwitsa, komanso kupewa mantha.

Yesani kupanga mndandanda wamasewera omwe mumakonda, nyimbo zotsitsimula kapena nyimbo za "chill". Podcast yosasangalatsa kapena pulogalamu yapawailesi imathandizanso kuti musamangoganizira zomwe zingayambitse nkhawa kapena kupsinjika.

Limbikitsani mphamvu zanu

Tengani maswiti owawa kapena zokometsera, chingamu, kapena china chozizira kuti mukamwe nanu mukamayendetsa kwinakwake. Mukayamba kuchita mantha, kuyamwa maswiti kapena kumwa zakumwa.

Madzi ozizira kapena kukoma kwamaswiti kumatha kukuthandizani kuti mupezenso mphamvu ndikuyang'ana china chake kupatula mantha anu. Kutafuna chingamu kungathandizenso.

Kuziziritsa

Mukayamba kukhala ndi chizungulire, mutu wamutu, kapena thukuta, yatsani mpweya kapena kugwetsa mawindo anu. Mpweya wozizira pankhope panu ndi m'manja ungathandize kuchepetsa zizindikilo zanu, ndipo mutha kukhala chete.

Pumirani

Kuchita mantha kumatha kupangitsa kupuma pang'ono ndikupangitsani kumva kuti mukutsamwa. Izi zitha kukhala zowopsa, koma yesani kupumira pang'onopang'ono. Yambirani kupuma ndi kutuluka, osati kuthekera kutsamwa.

Kuganizira zakulephera kupuma kumatha kukupangitsani kukhala kovuta kuti mupume. Zochita kupuma izi zitha kuthandiza.

Yang'anani pazizindikiro zanu, osati malingaliro kumbuyo kwawo

Tengani mpweya pang'ono pang'ono, gwirani manja anu ngati akunjenjemera, ndipo yatsani AC ngati mukumva kutentha kapena thukuta - kapena chowotcha ngati mukuzizira.

Dzikumbutseni kuti zizindikiro zakuthupi sizowopsa ndikuti zidzatha pakangopita mphindi zochepa. Yesetsani kuganizira za mantha anu. Kungakuthandizeni kudzipatsa nokha chinthu choti muganizirepo, monga nyumba yakutali kapena chikwangwani choti muyang'ane.

Pitirizani kuyendetsa galimoto, ngati mutha kupitiriza bwinobwino

Kuyendetsa mantha omwe amabwera ndi mantha kumatha kukuthandizani kuthana nawo. Kuchita mantha nthawi zambiri kumaphatikizapo kuzindikira kuti ngakhale amawoneka owopsa bwanji, mantha am'mimba samakupweteketsani.

Kuyendetsa pagulu lanu lamantha kungakuthandizeni kuzindikira kuti sikukulamulirani ndikukutsimikizirani kuti mutha kuthana nako popanda choipa chilichonse chomwe chingachitike. Izi zingakuthandizeni kuti muzimva kuthana ndi mantha ngati muli ndi ina.

Kodi ndi chithandizo chanji cha mantha akamayendetsa galimoto?

Anthu ambiri omwe amanjenjemera alibe mphindikati. Ngati mukuchita mantha mobwerezabwereza, mungafune kulingalira kufikira akatswiri azachipatala. Therapy ikhoza kukuthandizani kuphunzira momwe mungathanirane ndi mantha amantha ndikuthana ndi zomwe zimayambitsa.

Ngati mwakhala mukuchita mantha mobwerezabwereza, khalani ndi nthawi yambiri mukudandaula kuti mudzayambiranso mantha, ndikuyamba kupewa ntchito, sukulu, kapena malo ena omwe mumakonda kupita, mutha kukhala ndi mantha.

Pafupifupi gawo limodzi mwa atatu mwa anthu omwe ali ndi vuto la mantha nawonso amakhala ndi agoraphobia. Vutoli limaphatikizapo kuwopa kwambiri kukhala ndi mantha ena ndikulephera kuthawa motetezeka. Izi zitha kumapeto kwa moyo wanu ndikukhala kovuta kuti mutuluke m'nyumba mwanu.

Therapy imatha kuthana ndi vuto la mantha komanso agoraphobia. Nayi mitundu yofala kwambiri yothandizira:

Chidziwitso chamakhalidwe (CBT)

CBT ndiye chithandizo choyambirira cha matenda amantha, koma kuwonjezera maphunziro aukadaulo kungapindulitsenso.

Kuyang'ana anthu 100 adapeza umboni wosonyeza kuti anthu omwe adalimbikitsidwa ndikuphunzira maluso kuphatikiza CBT yokhazikika adalimbikiranso ndipo adakhala ndi moyo wabwino.

Thandizo lakuwonetsera

Chithandizo chakuwonetseranso chingakuthandizeninso kuthana ndi mantha omwe amabwera chifukwa cha mantha kapena mantha ena. Njirayi imaphatikizapo kudziwonetsera pang'onopang'ono pazomwe mukuwopa mothandizidwa ndi othandizira.

Ngati mukuopa kuyendetsa galimoto, kapena zinthu zomwe mungakumane nazo mukuyendetsa, monga milatho kapena ma tunnel, chithandizo chakuwonekera chingakuthandizeni kuphunzira kuthana ndi mantha anu. Izi zitha kuchepetsa kapena kuthetsa mantha.

Thandizo lapaintaneti

Thandizo lapaintaneti likhoza kuthandizanso ndi mantha amantha komanso mantha. Mtundu umodzi wopezeka pa intaneti wa CBT, wotchedwa Panic Online, unali ndi maubwino ofanana ndi omwe amatenga nawo mbali ngati chithandizo chamaso ndi nkhope.

Mankhwala

Mankhwala ena amathanso kuthandizira kuzindikiritsa mantha, ngakhale sizikulimbana ndi zomwe zimayambitsa mantha. Mankhwala omwe dokotala wamaganizidwe angapereke ndi awa:

• kusankha serotonin reuptake inhibitors (SSRIs)
• serotonin-norepinephrine reuptake inhibitors (SNRIs)
• benzodiazepines

Benzodiazepines imatha kukhala yosokoneza, kotero mumangogwiritsa ntchito kwakanthawi kochepa. Mwachitsanzo, atha kukuthandizani kuthana ndi zizindikilo zowopsa kuti muzimva kuthana ndi zomwe zikuyambitsa vutoli.

Kodi mukuwona bwanji ngati mukuchita mantha?

Kuopsa kwamatenda ndi mantha amisala nthawi zambiri amasintha ndi chithandizo chamankhwala, ndipo katswiri wazachipatala amatha kukuthandizani kupeza chithandizo chomwe chingakuthandizeni kwambiri.

Mukamadwala, ndibwino kuyesa ndikupitilizabe kuchita zinthu zomwe mumakonda kuchita, kuphatikiza kuyendetsa. Ngati mumapewa kuyendetsa galimoto chifukwa choopa kuchita mantha, mwina zitha kukhala zovuta kuti muyambenso kuyendetsa.

Yesetsani kuyendetsa mtunda waufupi kapena misewu yabata komwe mungapumeko bwinobwino kapena njira zina zopumira mukayamba kuchita mantha. Kungathandizenso kutenga mnzanu wodalirika kapena wachibale wanu mukamayendetsa.

Kutenga

Anthu ambiri amachita mantha kapena kuda nkhawa akamayendetsa galimoto. Ngati mumadzimva kukhala wamantha kwambiri ndikukhala ndi zizindikilo zakuthupi, mwina mukuchita mantha.

Ngati mwakhala mukuchita mantha pambuyo pa gudumu kapena mukudandaula kuti mudzakhala nawo, lingalirani kuyankhula ndi wothandizira. Therapy itha kuthandiza kupewa mantha mukamayendetsa komanso kukuthandizani kupeza njira zothanirana ndi mantha anu oyendetsa galimoto.