Zizindikiro zazikulu 13 za mantha amantha

Zamkati

• Kuyesa Kwazizindikiro Paintaneti Paintaneti
• Chochita panthawi yamavuto
• Momwe mungathandizire munthu kuchita mantha

Zizindikiro za mantha amantha zitha kuwoneka modzidzimutsa popanda chifukwa chomveka chodzikhululukira zovuta, zomwe zimatha kuchitika mukamayenda mumsewu, mukuyendetsa galimoto kapena munthawi yamavuto komanso kupsinjika, kuti munthuyo azikhala ndi nkhawa ndi zomwe zingawoneke ngati zosavuta kuzithetsa. kwa anthu ena. Kawirikawiri, zizindikirozi zimakula kwambiri mumphindi ndipo munthuyo akamadutsa, amatha kumva kutopa kapena kutopa.

Ngakhale sizowopseza moyo, zizindikiro za mantha zimatha kukhala zowopsa ndipo nthawi zambiri zimamupangitsa munthuyo kuwopa zovuta zatsopano ndikumverera kuti sangathe kulamulira thupi lake lomwe, lomwe limachepetsa kwambiri moyo. Mwambiri, zizindikiro zazikulu ndi izi:

1. Kudzidzimutsa mwadzidzidzi komanso mopitirira muyeso wa nkhawa kapena mantha;
2. Kumva kupuma movutikira;
3. Kukhazikika pachifuwa;
4. Kuthamangira mtima;
5. Kugwedezeka;
6. Kuchuluka kwa thukuta;
7. Wozizira;
8. Chizungulire;
9. Pakamwa youma;
10. Kufuna mwachangu kupita kuchimbudzi;
11. Kulira m'makutu;
12. Chidziwitso cha ngozi yomwe ili pafupi;
13. Kuopa kufa.

Zizindikirozi zikangodziwika ndi munthu mwiniyo kapena ndi omwe amuzungulira, ayenera kuchita chilichonse chotheka kuti athetse malingaliro ndikukhala ndi malingaliro abwino kuti zisonyezo zina zisayambike. Kuphatikiza apo, ndikofunikira kutsatira katswiri wazamisala komanso katswiri wazamisala kuti ayambe chithandizo choyenera kwambiri chomwe chingaphatikizepo mankhwala monga antidepressants kapena anxiolytics.

Kuyesa Kwazizindikiro Paintaneti Paintaneti

Zizindikiro zowopsa zimatha kukhala pakati pa mphindi 5 mpaka 20 ndipo zimatha kusiyanasiyana kutengera kukula kwa chiwembucho. Ndikofunika kukumbukira kuti zizindikirazo zimawonekera modzidzimutsa komanso popanda chifukwa, ndipo siziyenera kuwerengedwa ngati zomwe zidayamba mutachita masewera olimbitsa thupi, chifukwa cha matenda kapena mutalandira nkhani zofunika, mwachitsanzo.

Ngati mukuganiza kuti mwakhala mukuchita mantha, onani zisonyezo pamayeso otsatirawa:

1. 1. Kuchuluka kwa kugunda kwa mtima kapena kugundagunda
2. 2. Kupweteka pachifuwa, ndikumverera ngati "kulimba"
3. 3. Kumva kupuma pang'ono
4. 4. Kumva kufooka kapena kukomoka
5. 5. Kuyera kwa manja
6. 6. Kumva mantha kapena ngozi yomwe ili pafupi
7. 7. Kumva kutentha ndi thukuta lozizira
8. 8. Kuopa kufa

Chochita panthawi yamavuto

Mukamachita mantha, mutha kugwiritsa ntchito njira zina kuti muthane ndi vutoli, monga:

1. Khalani m'malo azovuta kufikira zitadutsa, chifukwa kusadziletsa pawokha kumatha kuyambitsa ngozi, makamaka ngati kuwukira kukuwonekera poyendetsa;
2. Kumbukirani kuti chiwembucho sichitha ndikuti kumverera kwa mantha owopsa ndi zizindikiritso zakuthupi zipita posachedwa. Kuthandiza, yang'anani pazinthu ndi malingaliro omwe amasokoneza chidwi kuchokera ku mantha, monga kuyang'ana manja a wotchi kapena chogulitsa m'sitolo;
3. Pumirani kwambiri komanso pang'onopang'ono, kuwerengera mpaka 3 kupuma ndi ina 3 kutulutsa mpweya, chifukwa izi zithandizira kuchepetsa kupuma ndikuchepetsa nkhawa komanso mantha;
4. Kukumana ndi mantha, kuyesa kuzindikira chomwe chinayambitsa chiwembucho ndikukumbukira kuti manthawo siowona, chifukwa zizindikiritsozo zitha posachedwa;
5. Ganizirani kapena kulingalira zinthu zabwino, kukumbukira malo abwino, anthu kapena zochitika zakale zomwe zimabweretsa bata ndi mtendere;
6. Pewani kunamizira kuti si kanthu, chifukwa kuyesera kutsatira zinthu zabwinobwino kumatha kukulitsa mavuto. Chifukwa chake, munthu ayenera kukhala pansi ndikukumana ndi zizindikirazo, nthawi zonse amaganiza kuti ndizosakhalitsa ndipo palibe choopsa chomwe chingachitike.

Malangizo amodzi kapena angapo ayenera kugwiritsidwa ntchito panthawi yamavuto, chifukwa amathandizira kuchepetsa mantha ndikupangitsa kuti ziwonekere zizimiririka mwachangu. Kuphatikiza apo, njira zopumira ndi chithandizo chachilengedwe zitha kugwiritsidwa ntchito popewa zoopsa, monga yoga ndi aromatherapy, mwachitsanzo. Dziwani zambiri zamankhwala amtundu wothandizidwa ndi mantha.

Momwe mungathandizire munthu kuchita mantha

Kuti muthandize wina amene akukumana ndi mantha, ndikofunikira kukhala bata ndikumutengera munthuyo pamalo opanda phokoso, kuyankhula ziganizo zazifupi komanso malangizo osavuta. Ngati munthuyo amamwa mankhwala akumwa nkhawa, mankhwalawo ayenera kuperekedwa mosamala, kupewa manja mwadzidzidzi.

Kuti muchepetse zizindikilo, njira monga kufunsa kupuma pang'onopang'ono palimodzi ndikuchita ntchito zosavuta, monga kutambasula manja anu pamutu, mwachitsanzo, kuyeneranso kugwiritsidwa ntchito. Pezani zambiri za zomwe mungachite mukamachita mantha.