Zizindikiro Zakuthupi Zodandaula: Zimamveka Bwanji?

Zamkati

• Kuda nkhawa sikuli m'mutu mwanu mokha
• Momwe nkhawa imakhudzira thupi lanu
• Zizindikiro zathupi
• Kodi ndi nkhawa?
• Kupeza chithandizo cha nkhawa
• Kupeza Thandizo Pamavuto
• Chithandizo cha zizindikilo zakuthupi za nkhawa
• Kudziyang'anira Panokha Nkhawa:
• Mfundo yofunika
• 15 Minute Yoga Kuyenda Kwa Nkhawa

Kuda nkhawa sikuli m'mutu mwanu mokha

Ngati muli ndi nkhawa, nthawi zambiri mumakhala ndi nkhawa, mantha, kapena mantha pazinthu wamba. Malingaliro awa akhoza kukhala okhumudwitsa komanso ovuta kuwongolera. Amathanso kupangitsa moyo watsiku ndi tsiku kukhala wovuta.

Kuda nkhawa kungayambitsenso zizindikiro zakuthupi. Ganizirani nthawi yomwe mudakhala ndi nkhawa. Mwinamwake manja anu anali otuluka thukuta kapena miyendo yanu inkagwedezeka. Kugunda kwanu kwamtima kukadatha. Mukadakhala kuti mukudwala m'mimba mwanu.

Mwinamwake mwalumikiza zizindikirozi ndi mantha anu. Koma mwina simunali kutsimikiza chifukwa chomwe mumamvera.

Anthu ambiri amakhala ndi nkhawa nthawi zina. Kuda nkhawa kumatha kukhala koopsa kapena kusandulika vuto ngati litenga nthawi yayitali, kukuyambitsani mavuto, kapena kukusokonezani moyo wanu munjira zina.

Mitundu ya nkhawa ndi iyi:

• mantha amantha
• matenda ovutika maganizo (GAD)
• nkhawa yolekana
• nkhawa zamagulu
• phobias
• matenda osokoneza bongo (OCD)

Mitundu ina ya nkhawa imakhala ndi zizindikiritso zapadera zomwe zimakhudzana ndi mantha. Kawirikawiri, matenda ovutika maganizo amakhala ndi zizindikiro zambiri za thupi.

Pemphani kuti mudziwe zambiri zamatenda amthupi komanso momwe angakhudzireni.

Momwe nkhawa imakhudzira thupi lanu

Kuda nkhawa kumatha kukhala ndi zizindikilo zakuthupi zomwe zimakhudza thanzi komanso moyo watsiku ndi tsiku.

Zizindikiro zathupi

• kupweteka m'mimba, nseru, kapena vuto la kugaya m'mimba
• mutu
• kusowa tulo kapena mavuto ena ogona (kudzuka pafupipafupi, mwachitsanzo)
• kufooka kapena kutopa
• kupuma mofulumira kapena kupuma movutikira
• kugunda kwa mtima kapena kuchuluka kwa kugunda kwa mtima
  
• thukuta
• kunjenjemera kapena kugwedezeka
• kupweteka kwa minofu kapena kupweteka

Mitundu yapadera ya nkhawa imatha kukhala ndizizindikiro zina zakuthupi.

Ngati mukuchita mantha, mutha:

• kuwopa kuti udzafa
• kukhala ndi vuto kupuma kapena kumva ngati ukutsamwa
• khalani ndi zotupa kapena zotupa m'malo amthupi lanu
• khalani ndi ululu pachifuwa
• kumva mopepuka, chizungulire, kapena ngati ungakomoke
• kumva kutenthedwa kapena kumva kuzizira

Kuda nkhawa, momwe thupi limayankhira kupsinjika, ndi momwe thupi lanu limakuchenjezerani zoopseza ndikuthandizani kukhala okonzeka kuthana nawo. Izi zimatchedwa yankho lankhondo-kapena-kuthawa.

Thupi lanu likayankha zoopsa, mumapuma mofulumira chifukwa mapapu anu akuyesera kusuntha mpweya wambiri kudzera mthupi lanu ngati mungafune kuthawa. Izi zingakupangitseni kumva ngati kuti simukupeza mpweya wokwanira, womwe ungayambitse nkhawa kapena mantha ena.

Thupi lanu silimayenera kukhala tcheru nthawi zonse. Kukhala munthawi zonse yomenyera nkhondo kapena kuthawa, yomwe imatha kuchitika ndi nkhawa yayitali, imatha kukhala ndi mavuto m'thupi lanu.

Minofu yolimbitsidwa imatha kukonzekera kuti muthawe zoopsa msanga, koma minofu yomwe imakhazikika nthawi zonse imatha kupweteka, kupweteka mutu, komanso mutu.

Mahomoni a adrenalin ndi cortisol amachititsa kuti kugunda kwa mtima ndi kupuma kuwonjezeke, zomwe zingathandize mukakumana ndi chiwopsezo. Koma mahomoniwa amakhudzanso chimbudzi komanso shuga m'magazi.

Ngati mumakhala opsinjika kapena kuda nkhawa, kumasula mahomoni amenewa nthawi zambiri kumatha kukhala ndi thanzi labwino. Chimbudzi chanu chimasinthanso poyankha.

Kodi ndi nkhawa?

Ngati zizindikiro zanu zimakhudza thanzi lanu kapena zimapangitsa kuti tsiku ndi tsiku likhale lovuta, ndibwino kukaonana ndi dokotala. Wothandizira wanu wamkulu akhoza kuthana ndi zovuta zamankhwala zomwe zimayambitsa zizindikiro zomwezo.

Ngati matenda anu alibe matenda, mutha kukhala ndi nkhawa. Katswiri wazachipatala amatha kudziwa nkhawa ndi matenda ena amisala.

Ngakhale kulibe mayeso azachipatala okhalira ndi nkhawa, pali zida zowunikira zomwe katswiri wazamisala, wama psychologist, Therapist, kapena mlangizi angagwiritse ntchito kuti athandizire kudziwa ngati muli ndi nkhawa.

Katswiri wazachipatala amakufunsani za zizindikilo zanu zonse, zakuthupi ndi zamaganizidwe, kuti muwone ngati muli ndi vuto la nkhawa. Afunanso kudziwa kuti mwakhala ndi zizindikilo zazitali bwanji komanso ngati zawonjezeka mwamphamvu kapena zinayambitsidwa ndi chochitika china.

Pali zofunikira zofunika kugawana ndi othandizira:

• Kodi mukugwiritsa ntchito mankhwala osokoneza bongo kapena zinthu zina?
• Kodi mwakhala mukudzivulaza nokha kapena mukuganiza zodzipweteka nokha kapena ena?

Zonsezi zingakhudze matenda ndi chithandizo. Anthu ambiri amakhala ndi nkhawa komanso matenda ena amisala, monga kukhumudwa. Kuuza wothandizira wanu za zizindikiro zanu zonse kungakuthandizeni kupeza matenda olondola kwambiri komanso othandizira.

Kupeza chithandizo cha nkhawa

Malinga ndi Anxcare and Depression Association of America (ADAA), mutha kukhala pachiwopsezo chachikulu cha mavuto azaumoyo ngati muli ndi nkhawa.

A akuluakulu 989 adapeza kuti zodandaula zimalumikizidwa ndi zilonda. Phunziro lomweli lidapezanso kuti nkhawa ndi kukhumudwa zikachulukira, munthu amakhala ndi:

• mphumu
• mavuto amtima
• mutu waching'alang'ala
• mavuto a masomphenya
• mavuto ammbuyo

Kafukufuku waphatikizanso mphumu komanso nkhawa. Malingaliro akuti mphumu kapena nkhawa zimatha kuyambitsa kapena kutuluka kuchokera ku zinazo.

wanenanso kuti nkhawa imalumikizidwa ndi chiwopsezo chowonjezeka cha matenda amtima, kulephera kwa mtima, komanso kupwetekedwa mtima, ngakhale sizinatsimikizidwe kuti nkhawa ndi vuto lomwe limayambitsa izi.

A okalamba adapeza kuti nkhawa imalumikizidwa ndi matenda amtima. Kukhala ndi nkhawa komanso kukhumudwa kumalumikizidwa ndikuwonjezeka kwamavuto, m'mimba, ndi mphumu, mwazinthu zina.

Chifukwa nkhawa imatha kukhudza thanzi kwambiri, ndikofunikira kupeza chithandizo. Nkhawa yocheperako imatha yokha kapena pambuyo poti chochitikacho chimayambitsa nkhawa, koma nkhawa yayitali imapitilira ndipo imangokulira.

Ngati simukudziwa momwe mungapezere wothandizira, mutha kufunsa omwe amakuthandizani kuti akutumizireni.

Zolemba za akatswiri zitha kukuthandizaninso kupeza wothandizira mdera lanu. Ngati mukuganiza kuti muli ndi nkhawa, mutha kuyang'ana kwa omwe amapereka chithandizo chamankhwala.

Kupeza Thandizo Pamavuto

• Gulu Lothandizira pa ADAA Online
  
• Mzere Wamalemba Ovuta: Lembani LUMIKIZANANI ku 741741
  
• SAMHSA: Thandizani kupeza chithandizo m'dera lanu
  
• Chidziwitso cha ADAA

Chithandizo cha zizindikilo zakuthupi za nkhawa

Chithandizo cha nkhawa chimatengera zomwe muli nazo komanso kukula kwake.

Therapy ndi mankhwala ndiwo njira ziwiri zazikulu zothandizira nkhawa. Ngati mukumane ndi zizindikilo zakuthupi, lankhulani mankhwala kapena mankhwala omwe amakuthandizani kukhala ndi nkhawa nthawi zambiri amatsogolera kukulitsa zizindikilozi.

Chidziwitso chamakhalidwe (CBT) ndi imodzi mwanjira zodziwika bwino komanso zothandiza zothandizira nkhawa.

Mutha kupeza kuti chithandizo chazokha ndichothandiza. Koma ngati zizindikilo zanu sizikusintha, mankhwala amantha ndi njira yomwe mungakambirane ndi wazamisala.

Muthanso kuchitapo kanthu panokha kuti muthane ndi nkhawa.

Kudziyang'anira Panokha Nkhawa:

• Chitani zolimbitsa thupi, ngati mungathe. Kuchita masewera olimbitsa thupi kumathandizira kuchepetsa kupsinjika ndi kukonza thanzi. Ngati simungathe kukhala achangu, yesetsani kukhala panja tsiku lililonse. Kafukufuku akuwonetsa kuti chilengedwe chimatha kupindulitsa thanzi.
  
• Pewani mowa, caffeine, ndi chikonga. Zonsezi zimatha kukulitsa nkhawa.
  
• Yesani njira zopumulira. Zithunzi zowongolera komanso kupuma mwakuya ndi njira ziwiri zomwe zingathandize kuti thupi lanu lipumule. Kusinkhasinkha ndi yoga kungakuthandizeninso. Njira izi zimawoneka ngati zotetezeka, koma ndizotheka kukhala ndi nkhawa zochulukirapo chifukwa cha izi.
  
• Sankhani kugona. Nkhani zogona nthawi zambiri zimatsagana ndi nkhawa. Yesetsani kugona mokwanira momwe mungathere. Kumva kupumula kumatha kukuthandizani kuthana ndi zizindikilo za nkhawa. Kugona mokwanira kumathandizanso kuchepetsa zizindikilo.

Mfundo yofunika

Mantha osaleketsa komanso nkhawa ndizizindikiro zodziwika bwino zodziwika bwino, koma mwina simukudziwa zambiri za nkhawa zakuthupi. Mwina simudziwa zomwe mukukumana nazo ndi nkhawa.

Kuda nkhawa kosathandizidwa kumatha kukhala ndi zotsatira zazitali kumadera onse azaumoyo. Lankhulani ndi dokotala ngati zizindikiro zanu zikupitilira kapena zikukuvutitsani kuntchito kapena kusukulu, kapena mumayanjano anu.

Palibe njira yothetsera nkhawa, koma chithandizo, chomwe nthawi zambiri chimaphatikizapo kuphatikiza mankhwala ndi mankhwala, nthawi zambiri chimathandiza pakuchepetsa zizindikilo.

15 Minute Yoga Kuyenda Kwa Nkhawa