Chifukwa Chake Ndikofunikira Kumvetsetsa Chisoni Panthawi ya Coronavirus

Zamkati

• Zindikirani Kuti Chisoni Chanu Ndi Chenicheni Ndi Choyenera
• Gwiritsani Ntchito Nthawi Yomwe Mukufunikira Kuti Mukhale ndi Maganizo Kutayika Kwanu
• Fufuzani Thandizo—Mwachiwonekere Kapena Pamunthu—Kulankhula za Chisoni Chanu
• Kumbukirani kuti Chisoni Sichofanana
• Pangani Miyambo Yanu Kuti Muzikumbukira Kutayika Kwanu
• Onaninso za

Mliri wa coronavirus watipangitsa tonse kuphunzira kulimbana ndi kutayika komwe sikunachitikepo komanso kosaneneka. Ngati chiri chogwirika—kuchotsedwa ntchito, nyumba, malo ochitiramo maseŵero olimbitsa thupi, mwambo womaliza maphunziro kapena ukwati—kaŵirikaŵiri chimatsagana ndi kuchita manyazi ndi kusokonezeka maganizo. Ndikosavuta kuganiza: "anthu opitilira theka la miliyoni ataya miyoyo yawo, kodi zilibe kanthu ngati ndiyenera kuphonya phwando langa la bachelorette?"

M'malo mwake, ndizabwino kwambiri kulira, malinga ndi katswiri wachisoni komanso wochiritsa a Claire Bidwell Smith. Mwamwayi, pali njira zina zomwe zingathandize kuchepetsa ululu.

Lingaliro lathu lachisoni nthawi zonse ndiloti liyenera kukhala kwa munthu yemwe timataya-koma pakadali pano, panthawi ya mliriwu, tikumva chisoni pamitundu yosiyanasiyana. Tikumvetsa chisoni njira yamoyo, tikumvetsa chisoni ana athu atakhala kunyumba kuchokera kusukulu, tikumvetsa chisoni chuma chathu, kusintha ndale. Ndikuganiza kuti ambiri a ife takhala tikutsanzikana ndi zinthu zambiri mopanda malire, ndipo sitiganiza kuti zinthu izi ndizoyenera kumva chisoni, koma ndizo.

Claire Bidwell Smith, wothandizira komanso katswiri wachisoni

Monga gulu lapadziko lonse lapansi, tikukhala munyengo yosiyana ndi china chilichonse chomwe tidawonapo, ndipo mosatha, ndizabwinobwino kuti mukumva mantha ndi kutayika kuposa kale lonse.

"Ndazindikira panthawiyi, kuti anthu ambiri akupitirizabe kuthawa chisoni chawo chifukwa pali njira zambiri zosokonezedwa," akutero Erin Wiley, MA, LPCC, psychotherapist komanso mkulu wa bungwe la The Willow Center, uphungu. ntchito ku Toledo, Ohio. "Koma nthawi ina, chisoni chimafika chimagogoda, ndipo chimafunikira kulipira nthawi zonse."

Kutulutsa kwaposachedwa kwambiri kwa kachilomboka kumayambitsa kuchuluka kwa matenda opitilira 3.4 miliyoni omwe adatsimikizika panthawi yofalitsa (ndikuwerengera) ku US, malinga ndi Centers for Disease Control and Prevention (CDC). Ambiri adzapirira chokumana nacho chimenechi—ndi kupirira chisoni—otalikirana ndi anthu omwe, m’mikhalidwe yabwino, kuwathandiza. Ndiye titani?

Apa, akatswiri azachisoni komanso othandizira amapereka chidziwitso pakumvetsetsa chisoni chanu, momwe mungathanirane nacho, komanso chifukwa chokhala ndi chiyembekezo ndichinsinsi kuti mupirire.

Zindikirani Kuti Chisoni Chanu Ndi Chenicheni Ndi Choyenera

"Nthawi zambiri, anthu amavutika kuti adzipatse okha chilolezo chokhala ndi chisoni," akutero Smith. "Choncho zikawoneka mosiyana pang'ono kuposa momwe tikuganizira, zimakhala zovuta kwambiri kuti mupereke chilolezo chimenecho."

Ndipo pomwe dziko lonse lili ndi chisoni pakadali pano, anthu nawonso atenga nawo gawo pazotayika zawo-kunena zinthu monga "chabwino, udali ukwati chabe, ndipo tonse tidzakhala ndi moyo ngakhale sitinakhale nawo "kapena" mwamuna wanga anachotsedwa ntchito, koma ndili ndi yanga, choncho tili ndi zambiri zoti tithokoze.

"Nthawi zambiri, timanyalanyaza chisoni chathu, chifukwa pali zochitika zoopsa kwambiri-makamaka ngati simunatayikepo wina chifukwa cha mliriwu," akutero Wiley.

N’zosachita kufunsa kuti kutaya munthu amene umamukonda ndikutaika kosasinthika. Mukaletsa chochitika kapena kutaya ntchito, mumakhalabe ndi chiyembekezo kuti mutha kukhalanso ndi chinthucho, pomwe, mutataya munthu, simukhala ndi chiyembekezo choti abweranso. "Tili ndi lingaliro lakuti, kwinakwake, moyo udzabwerera mwakale ndipo tidzatha kukhalanso ndi zinthu zonsezi zomwe tikusowa, koma sitingalowe m'malo mwa omaliza maphunziro omwe amayenera kutero. zichitika kumapeto kwa sukulu. Zaka ziwiri, sizikhala chimodzimodzi, "akutero Wiley.

Chisoni chimatenga mitundu yambiri ndipo chitha kuwonetsa ngati zisonyezo zakuthupi ndi zamaganizidwe, kuphatikiza (koma osangolekezera) mkwiyo, nkhawa, kulira, kukhumudwa, kutopa kapena kusowa mphamvu, kudziimba mlandu, kusungulumwa, kupweteka, kukhumudwa, komanso kuvutika kugona, malinga kupita kuchipatala cha Mayo. Kwa iwo omwe akulira chitayiko chovuta kwambiri (monga chija chaphonyedwe kapena chikondwerero), chisoni chingathe kuwoneka mofanana ndi imfa ya konkire (monga imfa) kapena mchitidwe wosokoneza kwambiri monga kudya, kumwa, kuchita masewera olimbitsa thupi, kapena kuwonera kwambiri Netflix kuti mupewe zomwe zikuchitika padziko lapansi, akutero Wiley. Zomwe zimatifikitsa ku ...

Gwiritsani Ntchito Nthawi Yomwe Mukufunikira Kuti Mukhale ndi Maganizo Kutayika Kwanu

Onse Wiley ndi Smith amati n'kofunika kwenikweni chisoni mbali iliyonse ya zimene tsopano wapita. Kuchita zinthu mwanzeru monga kulemba ndi kusinkhasinkha kungathandize kwambiri kukuthandizani kuzindikira ndi kukonza malingaliro anu, komanso kupeza yankho munjira yanu.

"Zotsatira zomwe zimabwera chifukwa chokankhira chisoni kutali ndi nkhawa, kupsinjika maganizo, mkwiyo, pamene ngati mungathe kudutsamo ndikudzilola kuti mumve chilichonse, nthawi zambiri pamakhala zinthu zina zosinthika zomwe zingachitike. Zingakhale zochititsa mantha kulowa mu danga; nthawizina. anthu amadzimva kuti ayamba kulira osaleka, kapena adzagwa, koma zosiyanazi ndizowona. Mudzakhala kwa mphindi, mudzalira kwambiri, kenako mudzamva mpumulo ndikumasulidwa kumeneko, "atero a Smith.

Mental Health nonprofit Mental Health America imalimbikitsa dongosolo la PATH kuti lithetse kukhumudwa. Mukamadzimva kuti mukukhumudwa kapena kukwiya, yesani kutsatira izi:

• Imani pang'ono: M'malo mochita zinthu momwe mukumvera nthawi yomweyo, imani kaye ndikuganiza mozama.
• Vomerezani zomwe mukumva: Yesani kutchula zomwe mukumva ndi chifukwa chiyani-mwakwiyadi kuti chinachake chachitika, kapena ndinu achisoni? Chilichonse chomwe chingakhale, ndibwino kumva mwanjira imeneyi.
• Ganizirani izi: Mukangozindikira zomwe mukumva, ganizirani momwe mungadzipangire kukhala bwino.
• Thandizeni: Chitani chilichonse chomwe mwasankha chingakupangitseni kukhala bwino. Izi zitha kukhala zilizonse pakuyimbira mnzanu wodalirika kapena kudzilola kulira kuti mulembe zakukhosi kwanu kapena kupuma kwamimba.

Kusintha momwe mukumvera sichinthu chophweka kutengera - kumafunikira kukhwima ndi kudzisunga kwathunthu, ndipo nthawi zambiri zododometsa zathu pachisoni zitha kusewera munjira zovulaza (monga kugwiritsa ntchito mankhwala osokoneza bongo kapena kuchoka munjira yathu yothandizira). Ndipo ngakhale, monga mtundu, anthu adapangidwa kuti athane ndi zowawa zamtunduwu, timayesetsa kuzipewa, makamaka pamene mbali iliyonse ya moyo wathu itiuza kuthawa, akutero Wiley.

Kupeŵa kumawonekera m'njira zambiri. "Anthu aku America, ambiri, ali ndi luso lotha kuthamanga momwe akumvera," akutero. "Timawonera Netflix, ndikumwa vinyo, ndikupita kukathamanga, ndikukhala ndi maphwando ndi anzathu, timadya mopitirira muyeso, zonse kuti tikwaniritse zosowazo, koma tiyenera kungomvera zomwe tikumva." Mutha kuganiza kuti mukukumana ndi thanzi labwino, koma pali mzere wabwino pomwe china chake chitha kukhala njira zosavutikira: "Tonsefe tili ndi chizolowezi chofuna kuthana ndi luso lakulimbana nalo ndikuligwiritsa ntchito kwambiri mpaka kumabweretsa mavuto moyo," akutero. Mwachitsanzo, luso lotha kuthana ndi vuto likhoza kukhala likuyenda - siloipa mwachibadwa, koma ngati likhala lokakamizika kapena simungathe kusiya, chabwino, chirichonse chowonjezera chikhoza kukhala chovulaza, akuwonjezera.

"Zimatengera mkhalidwe wamaganizidwe osinthika kuti munthu akhale wachisoni ndikunena kuti," Ndipitiliza kukhala ndi izi, "m'malo mozipewa, akutero Wiley. "M'malo mokhala pakama panu ndikudya ayisikilimu ndikuwonera Netflix, izi zitha kuwoneka ngati kukhala pakama panu mulibe chakudya ndikulemba mu nyuzipepala, kuyankhula ndi wothandizira za izo, kapena kuyenda kokayenda kapena kukhala kumbuyo kwa nyumba ndi kungoganiza," akutero.

Wiley amalimbikitsanso odwala ake kuti azisamala ndi momwe zinthu zina zimawapangitsira kumva. "Ndingatsutsa aliyense wa makasitomala anga kuti, musanayambe kusokoneza, dzifunseni nokha, pamlingo wa 1-10, mukumva bwanji? Ngati ndi chiwerengero chochepa mukamaliza, mwinamwake muyenera kufufuzanso ngati ntchito ndi yabwino kwa inu. [Ndikofunikira] kukhala ndi chidziwitso chaumwini ngati khalidwe liri lothandiza kapena lopweteka ndikusankha nthawi yochuluka yomwe mukufuna kuyigwiritsa ntchito," akutero.

Mukakhala pansi ndikumverera koteroko, kaya mu yoga, kusinkhasinkha, kuchita masewera olimbitsa thupi, kapena chithandizo chamankhwala, Wiley amalimbikitsa makasitomala ake kuti aziyang'ana kupuma kwawo ndikuwunika kukumbukira zomwe mukuganiza komanso momwe mukumvera. Gwiritsani ntchito imodzi mwamapulogalamu ambiri osinkhasinkha, maphunziro apa intaneti, kapena makalasi a yoga kuti muchepetse malingaliro anu.

Kutayika kwa zinthu zachikondi muno nawonso — anthu ambiri akudutsa kupatukana, kutha kwa mabanja, ndi kusudzulana, ndipo mliriwu umangowonjezera nkhawa zakusungulumwa. Ichi ndichifukwa chake, Wiley akutsutsa, ino ndi nthawi yabwinoko kuposa kale kuti mugwiritse ntchito thanzi lanu lamalingaliro, kuti ubale uliwonse womwe ukuyenda bwino kwambiri, ndipo mphamvu zanu zitha kumangidwa tsopano.

"Pali chinachake chothandiza pokhala ndi luso lotha kuona kuti kuthana ndi zowawa zamaganizo tsopano kudzakuthandizani kukhala munthu wabwinoko pambuyo pake. Ndipo izo zidzasintha ndipo ziyenera kuwongolera maubwenzi omwe mungakhale nawo pansi pa mzere, "akutero Wiley.

Fufuzani Thandizo—Mwachiwonekere Kapena Pamunthu—Kulankhula za Chisoni Chanu

Onse awiri Wiley ndi Smith akuvomereza kuti chimodzi mwazinthu zofunika kwambiri zomwe mungachite kuti muthane ndichisoni ndikupeza anthu othandizira omwe angamvetsere mwachidwi.

"Musachite mantha kufunafuna chithandizo," akutero Smith. "Anthu ena amaganiza kuti akuyenera kukhala akuchita bwino kapena akuganiza kuti sayenera kukhala ndi nthawi yovuta chonchi. Ndicho chinthu choyamba chomwe tiyenera kuzisiya. makamaka nthawi yovuta. Thandizo liri choncho, ndipo likupezeka pakali pano—kaya ndi chithandizo cha pa intaneti, mankhwala, kapena aliyense amene mungafune kumvetsera naye.”

Kuphatikiza apo, a Wiley ndi a Smith ali mgulu la magulu othandizira okhudzidwa ndi chisoni ndipo ali ndi mantha ndi momwe athandizira.

"Ndidayambitsa gulu lapaintaneti la azimayi lotchedwa 'Sinthani Shift Yanu.' Timakumana m'mawa uliwonse ndikuwatsogolera pazomwe ndimafunikira ndekha koma tsopano zomwe timagawana limodzi. Tiziwerenga zolimbikitsa patsikuli, kutsata zomwe takumana nazo, kukambirana za thanzi lathu - timasinkhasinkha pang'ono, mopepuka Tidalumikizana chifukwa tonse tinali oyandama ndipo tinatayika ndikuyesera kupeza tanthauzo munthawi ino - palibe chomwe chingatithandizire, ndipo izi zathandizadi kukwaniritsa chosowacho, "akutero Wiley.

Smith amakhudzanso phindu la magulu othandizira. "Kukhala ndi anthu ena kutayika kotereku momwe mumapangira mgwirizano wodabwitsa chonchi. Zimapezeka mosavuta, mtengo wotsika, mutha kuzichita kulikonse, ndipo mutha kukhala mukugwira ntchito ndi akatswiri omwe mwina simukadakhala nawo mwayi wopita kale," adatero. Zida zina zapaintaneti zomwe Smith amalimbikitsa ndi monga: Psychology Today, Loss Modern, Hope Edelman, The Dinner Party, ndikukhala pano, anthu.

Pomwe zikusowabe kuti matsenga a munthu-kukumbatirana kapena kuyanjana ndi maso, ndibwino kwambiri kuposa kusowa chilichonse. Chifukwa chake m'malo mokhala kwanu mukumva chisoni, kukumana ndi ena ndi akatswiri omwe angakutsogolereni ndikofunikira. Ndipo zimagwira ntchito.

Kumbukirani kuti Chisoni Sichofanana

Ndizofala kwambiri, Wiley ndi Smith amavomereza, kumva ngati kuti mwadutsa zopweteka za kutayika koma kuti mudzapeze zovuta zomwe zidzabwererenso mtsogolo.

"Ndikuwona anthu ochulukirapo tsopano omwe akuthawa chisoni, poyerekeza moyo wa mliri usanachitike - koma mutha kungokhala muchisoni kwa nthawi yayitali, komanso ndichinthu chosatha. Pafupifupi wodwala aliyense yemwe ndakhala naye yemwe adataya mkazi wake. kapena mwana-chaka choyamba umakhala ngati chifunga ndipo sichimva kwenikweni chifukwa ukungopunthwa, ndiye kuti chaka chachiwiri chimakugunda kuti sichimasintha ndipo chimakhala gawo lako. zenizeni, kotero ndizovuta kwambiri, "akutero Wiley. Izi ndizomwe zimakhalapo ndikumva kuwawa panthawi ya mliriwu, komanso - ambiri aife timakhala tikudutsa milungu ingapo kapena miyezi yotalikirana mu chifunga ichi, ndipo sitiyenerabe kukumana ndi zenizeni momwe izi zingakhudzire moyo wathu mtsogolo.

Ndipo "chifunga" ichi ndi gawo la magawo asanu achisoni, mtundu wodziwika bwino wopangidwa ndi wazamisala Elisabeth Kübler-Ross mu 1969 ngati njira yoimira anthu angati omwe akumva chisoni. Zikuphatikizapo:

• Kukana imayamba kutayika pambuyo pa kutayika nthawi zambiri kumakhala kovuta komanso kovuta kuvomereza. (Izi zitha kukhala gawo la "chifunga" choyambirira)
• Mkwiyo, siteji yotsatira, ndi kutengeka kwapamwamba komwe kumatilola kutsogolera maganizowo ku chinthu chochepa kwambiri kuposa kuvutika maganizo. (Izi zitha kusewera ngati kumangomugwiranso wantchito mnzanu mukamagwira ntchito kunyumba, kapena kukhumudwitsidwa chifukwa chokhala nawo pafupi).
• Kukambirana, kapena gawo la "bwanji ngati", ndi pomwe timayesa kuganizira njira zochepetsera kutayika pofunsa zomwe zikadakhala kapena zomwe zitha kukhala
• Kupsinjika maganizo ndi gawo lodziwikiratu kwambiri lomwe nthawi zambiri limatenga nthawi yayitali kwambiri - nthawi zambiri limatsagana ndi kumva chisoni, kusungulumwa, opanda chiyembekezo, kapena opanda thandizo ndipo pamapeto pake.
• Kulandila ndiye gawo pomwe munthu amatha kuvomereza zotayika ngati "zachilendo zawo".

Koma Smith akunena kuti nkhawa ndi gawo losowa lachisoni. M'buku lake, Kuda nkhawa, Gawo Losowa Lachisoni, akufotokoza kufunikira komanso nkhawa zenizeni pakumva chisoni. Anatinso kuda nkhawa kwakhala chizindikiro chodziwika kwambiri kwa odwala omwe aferedwa winawake - makamaka kupsa mtima kapena kukhumudwa. Ndipo tsopano, kuposa kale, kafukufuku wake ndiwofunikira. Chisoni ndichosiyana kwambiri ndi aliyense, koma chinthu chimodzi chodziwika bwino munthawi ino ndikuti kutaya wina ku COVID kumabweretsa mkwiyo komanso nkhawa zambiri.

Ndikofunikiranso kuzindikira kuti magawo asanu achisoni nthawi zambiri sakhala ofanana, akutero Smith. "Sitimangodutsamo mwangwiro. Amapangidwa kuti azitha kuwongolera, koma mutha kulowa ndi kutuluka - simukuyenera kudutsa onse asanu. Mutha kudutsa zoposa chimodzi mwakamodzi, mutha kudumpha chimodzi. Zimatengera ubale, kutayika, pazinthu zonsezi m'magawo omwe mukudutsamo. "

Ndikofunikiranso kuzindikira ndikumvetsetsa manyazi achisoni ndi momwe zimawonekera mosalekeza - m'ma TV, m'nkhani zathu, m'miyoyo yathu. Manyazi achisoni-chizolowezi choweruza chisoni cha wina kapena njira yothetsera chisoni-nthawi zonse chimachokera ku mantha anu, nkhawa, ndi chisoni, atero a Smith. Pakadali pano pali mantha ochulukirapo, ndiye pali manyazi ambiri omwe akuchitika-anthu akumayitanirana kuti asamathandizire wina wandale, kaya wavala zophimba kumaso, kapena momwe akumvera ndi mliriwu , ndi zina.

"Yemwe akuchita manyazi sakhala pamalo abwino iwowo. Izi ndizofunikira kukumbukira. Ngati zikukuchitikirani, mutha kupita kumalo othandizira, kaya ali pa intaneti, kapena mnzanu kapena zomwe zili - ingokumbukirani palibe njira 'yoyenera' yomvera chisoni, "akutero a Smith.

Pangani Miyambo Yanu Kuti Muzikumbukira Kutayika Kwanu

Kupeza njira zatsopano ndi zatanthauzo zokumbukira wokondedwa amene wadutsa kapena kukondwerera chochitika chomwe chinaphonya ndithudi kungathandize kuchepetsa chisoni chachikulu.

’Ndakhala ndikulimbikitsa anthu kuti akhale opanga maluso momwe angathere panthawiyi kuti apeze malingaliro awo azikhalidwe, miyambo, chilichonse chomwe chimakusangalatsani. Ngati wina wamwalira panthawi imeneyi, nthawi zambiri zakhala zikuchitika kuti kulibe maliro, kuonerera, chikumbutso, palibe amene amalankhula, ndipo kulibe. Palibe thupi, simungayende kuti mukakhale momwemo. Ndikuganiza kuti zili ngati kumaliza buku popanda nthawi kumapeto, "akutero Wiley.

Monga anthu, mwachibadwa timapeza chitonthozo chochuluka m’miyambo ndi miyambo. Tikataya kena kake, ndikofunikira kupeza njira yodziwira zomwezo. Izi zitha kugwira ntchito, tinene, kutaya mimba kapena chochitika chilichonse chatanthauzo chamoyo chomwe chidakonzedweratu, akufotokoza Wiley. Muyenera kupeza njira yanu kuti mulembe munthawi yake, ndi china chake chomwe mungayang'ane kumbuyo kapena kukhudza mwakuthupi.

Mwachitsanzo, kubzala mtengo ndichinthu cholimba kwambiri chomwe chitha kudziwitsa kutha kwa moyo. Ndi chinthu chomwe mutha kuwona ndi kukhudza. Muthanso kukongoletsa malo a paki kapena kupeza ntchito ina yooneka kuti muchite, akutero Wiley. "Kaya mukungoyatsa kandulo kumbuyo kwanu, kapena kupanga chosintha m'nyumba mwanu, kuchititsa zikumbutso zapaintaneti, kapena kuponyera phwando losanjikizana ndi anthu losanjikizana ndi anzanu mu cul-de-sac yanu - titha kukhala ndi zikumbutso za anthu mseu, koma kukhala ndi zikumbukiro zotere kapena zomwe zimasokoneza chikhalidwe cha anthu ndikwabwino kuposa chilichonse. "Kubwera pamodzi, kupeza chithandizo, kulumikizana ndi anthu omwe timawakonda ndikofunikira pakadali pano," akutero a Smith.

Kuthandiza ena kulinso njira yabwino kwambiri yochitira chisoni, chifukwa kumachotsa maganizo athu pa chisoni chathu, ngati kwa kanthaŵi chabe. "Chitirani zabwino kwa munthu wina yemwe anali wofunika kwambiri kwa wokondedwa wanu yemwe munatayika - pangani chimbale cha zithunzi pa intaneti, lembani kabuku kakang'ono ka nkhani za iwo," akutero Smith. "Tikulimbana ndi chisoni chonsechi koma ndikofunikira kuziyika patebulo, kuziyang'ana, kuzikonza, ndikuchitapo kanthu."

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