Kukhumudwa muubwenzi: Nthawi Yoti Muyankhule

Zamkati

• Zomwe mungachite musanayitane kuti ikutha
• Chongani ulemu wanu pakhomo
• Pezani thandizo kunja
• Osapanga zisankho zilizonse mopupuluma
• Ikani tsiku lomaliza
• Taganizirani tanthauzo lake
• Nanga bwanji mnzanga akandiopseza kuti adzipha panthawi yothetsa banja?
• Funani uphungu wa maanja
• Kupewa kudzipha
• Kutenga

Chidule

Kutha si kophweka. Kutha ndi mnzanu yemwe ali ndi matenda amisala kumakhala kopweteka kwambiri. Koma pamadza nthawi muubwenzi uliwonse pomwe pangafunike kuwunika zomwe mungasankhe ndikupanga zisankho zovuta.

Palibe amene akufuna kunenedwa kuti wasiya wokondedwa wake panthawi yomwe amafunikira kwambiri. Komanso simuyenera kukhalabe pachibwenzi chosagwirizana ndi tsogolo lomwe mungaganize chifukwa chodzipereka kapena kulakwa. Nthawi zina palibe china chomwe mungachite koma kunena zabwino - chifukwa cha thanzi lanu lamisala.

Izi zisanachitike, chifukwa cha inu nokha komanso mnzanu, muyenera kukhala otsimikiza kuti mwachita zonse zomwe mungathe kuti mupulumutse chibwenzicho. Kupanda kutero mutha kudziimba mlandu kapena kudzikayikira, ndikudzifunsa ngati mwachita zonse zomwe mungathe kuchitira mnzanu - komanso ubale wanu.

Zomwe mungachite musanayitane kuti ikutha

Chongani ulemu wanu pakhomo

Simuli chifukwa cha kukhumudwa kwa mnzanu. Anthu omwe ali ndi nkhawa akhoza kunena kapena kuchita zinthu zomwe nthawi zambiri sakanachita. Matenda awo angawapangitse kukalipira ena. Monga munthu woyandikana kwambiri ndi wodwalayo, ndinu wosavuta. Yesetsani kuti musatenge izi.

Pezani thandizo kunja

Gawani nkhawa zanu ndi anzanu odalirika komanso abale anu. Funsani malangizo ndi chithandizo. Pumulani mwa apo ndi apo. Dziwani kuti zosowa zanu ndizofunikanso.

Osapanga zisankho zilizonse mopupuluma

Pamapeto pake, mutha kupeza kuti simungapitilize kukhala / kucheza ndi munthu wopsinjika. Ngati mukumva kuti akukukokeraninso pansi, itha kukhala nthawi yoti muganizire zodzipatula nokha. Izi zitha kutanthauza chilichonse kuyambira kupuma pang'ono, mpaka kulekana kokhazikika.

Mulimonsemo, khalani ndi nthawi yoganizira zomwe mungasankhe musanapange zosankha zomwe muyenera kukhala nazo mpaka kalekale. Ngakhale chisankho chosiya kapena ayi mosakayikira chidzakhala chosangalatsa, kumbukirani kuti zosankha zopangidwa mokwiya nthawi zambiri sizanzeru.

Ikani tsiku lomaliza

Ngati zinthu zikuwoneka ngati zosatheka, ganizirani kukhazikitsa nthawi yosinthira. Mwachitsanzo, mutha kusankha kuperekanso miyezi ina itatu. Ngati wokondedwa wanu sanafunefune kapena kuyamba chithandizo panthawiyo, kapena sanasinthe ngakhale atalandira chithandizo, kapena akukana kutsatira malangizo amankhwala monga momwe adalangizira, ndipamene mungadzilole kuti muchoke.

Taganizirani tanthauzo lake

Kuyesera kulimbitsa ubale ndi munthu wopsinjika kumamupangitsa mnzake wathanzi kumverera wopanda thandizo komanso kukhala wopanda chiyembekezo nthawi zina. Ngati mukuwona kuti simungathe kupitiliza, itha kukhala nthawi yothetsa ubale. Koma kuchoka kungakhale kosavuta kuposa momwe kumvekera, makamaka ngati muli muukwati. Kodi mupita kuti? Mudzakhala ndi moyo wotani? Kodi mnzanuyo azikhala ndi moyo wotani? Kodi ana akukhudzidwa?

Nthawi zina anthu omwe ali ndi nkhawa amatha kugwiritsa ntchito mankhwala osokoneza bongo kapena mowa. Ngati ndi choncho, kuchoka kungakhale chisankho chokha. Kukhala ndi thanzi labwino la ana anu komanso chitetezo chamthupi chanu chiyenera kukhala choyambirira. Zitha kukhala zofunikira kuyang'anitsitsa izi ndi zina zothandiza musanatsanzike ndi kuchokapo.

Nanga bwanji mnzanga akandiopseza kuti adzipha panthawi yothetsa banja?

Nthawi zina, mnzanu akhoza kuwopseza kudzipha ngati mudzawasiya. Izi ndizovuta, zomwe zimafunikira chisamaliro mwachangu, koma chisamaliro choyenera. Kuopseza kudzipha panthawi yopatukana sikuyenera kukukakamizani kuti mukhalebe pachibwenzi.

Simungakhale amene mumamupangitsa wokondedwa wanu kusankha ngati akufuna kukhala ndi moyo kapena ayi. Izi zili ndi iwo. Kuyesera "kupulumutsa" wokondedwa wanu pokhala nawo kumangopangitsa kuti chibwenzicho chikhale chosavomerezeka ndipo pamapeto pake chingapangitse kuti muwakhumudwitse.

Funani uphungu wa maanja

Ngati mnzanu ali bwino kuti athe kutenga nawo mbali, lingalirani za uphungu kuti muthe kuthana ndi mavuto aubwenzi wanu musanaponye. Wothandizira atha kupereka malingaliro omwe palibe aliyense wa inu amene angakwanitse kuwongolera panokha.

Mutha kupeza kuti, ngakhale mukuvutika maganizo, ubalewo uyenera kupulumutsidwa. Uphungu ungakupatseni zida zomwe mukufunikira kuti muchiritse ndikupita patsogolo ngati banja. Ngati uphungu walephera, mutha kungochokapo podziwa kuti mwawawombera bwino.

Pomaliza, ngati mwayesa chilichonse ndipo ubale wanu ukuwoneka wopanda chiyembekezo, kapena choipa - chakupha - itha kukhala nthawi yoti muchokere. Yesetsani kupanga mnzanuyo kumvetsetsa kuti mumamukondabe. Afunseni zabwino zonse, koma nenani kuti muyenera kupuma kaye m'malo mwanu.

Nenani zabwino ndikuchoka osadandaula, kapena sewero lowonjezera. Akumbutseni wokondedwa wanu kuti apitirize kulandira chithandizo chake. Ngati mwayesetsa kukonza ubale wanu, ndikuwona thanzi la mnzanu, koma zinthu sizikuyenda bwino, mutha kuchoka osalakwa. Muyeneranso mwayi wachimwemwe.

Kupewa kudzipha

Ngati mukuganiza kuti wina ali pachiwopsezo chodzivulaza kapena kukhumudwitsa wina:

• Imbani 911 kapena nambala yanu yadzidzidzi yakomweko.
• Khalani ndi munthuyo mpaka thandizo litafika.
• Chotsani mfuti, mipeni, mankhwala, kapena zinthu zina zomwe zitha kuvulaza.
• Mverani, koma osaweruza, kutsutsana, kuopseza, kapena kufuula.

Ngati mukuganiza kuti wina akufuna kudzipha, pezani thandizo kuchokera pamavuto kapena njira yodziletsa yodzipha. Yesani National Suicide Prevention Lifeline pa 800-273-8255.

Magwero: National Suicide Prevention Lifeline and Substance Abuse and Mental Health Services Administration

Kutenga

Kutha kwa chibwenzi, kapena ukwati, kungakhale chinthu chowawa. Amatchulidwanso kuti ndi imodzi mwazochitika zomwe nthawi zambiri zimayambitsa kukhumudwa koyambirira. Ngakhale zingakhale zopweteka kunena zabwino, kumbukirani kuti kutha kungakhale ndi zotsatira zabwino, nawonso.

Kafukufuku akuwonetsa kuti kusungitsa mbiri, momwe mumafotokozera zakukhosi kwanu kutha, kungathandize kusintha zinthu zomwe zingakhale zovuta kukhala zabwino.