Zizindikiro zowawa

Zamkati

• Momwe mungachitire ndi zowawa

Kukhumudwa ndikumverera komwe kumakhudzana ndi zomwe zimachitika mmoyo wa munthu zomwe zimabweretsa nkhawa zambiri, monga kudziwa kuti matenda akudwala, kutaya wachibale kapena kusweka mtima mwachikondi, mwachitsanzo, ndikuwonetsa komwe kumasokoneza ndipo zimasautsa ndipo nthawi zambiri zimachokera kukhumudwa, kudziimba mlandu, kusatetezeka kapena kusayamika, mwachitsanzo.

Zina mwazizindikiro zakusokonekera ndi izi:

• Kupweteka pachifuwa ndi pakhosi, ndikumverera kwakhama;
• Kuthamanga kosalamulirika kwamtima;
• Kumva kupuma, movutikira kupuma;
• Kusakhazikika komanso kusakhazikika nthawi zonse;
• Permanent mutu;
• Maganizo olakwika;
• Nkhawa. Dziwani chomwe chimayambitsa nkhawa.

Kuphatikiza pa zisonyezo zofala za kupsinjika, munthuyo atha kukumana ndi zina, zomwe zitha kulakwitsa chifukwa cha kukhumudwa zomwe zimasokoneza moyo watsiku ndi tsiku, monga mphwayi, kusowa njala, kugona tulo, kuvuta kuyang'ana, kukhala ndi mgwirizano waminyewa, kupweteka kwa thupi komanso kutopa nthawi zonse.

Momwe mungachitire ndi zowawa

Pofuna kuthana ndi vutoli, m'pofunika kuthana ndi zomwe zimayambitsa, kuti zithetsedwe. Kuphatikiza pakuthana ndi zomwe zayambitsa vutoli, pali njira zina zochepetsera vutoli, nthawi zina pamene ziwonetsero zimawonekera.

Zina mwa njira zochepetsera kupsinjika ndikuphunzira kuyendetsa mpweya wanu, kuyesera kupuma mozama komanso pang'onopang'ono kudzera m'mphuno mwanu, kutengera mpweya m'mimba mwanu ndikutulutsa mpweya pakamwa panu ndikusintha malingaliro olakwika ndi malingaliro abwino, kulembetsa zonse papepala.

Kuphatikiza apo, zizolowezi zina zitha kuchitidwanso tsiku ndi tsiku zomwe zimathandiza munthu kupumula ndikuchepetsa nyengo zopweteka, monga kuchita masewera olimbitsa thupi, monga kusinkhasinkha kapena kutambasula, kusamba kotentha kapena kufunsa wachibale kuti apumule msana, kupumula m'chipinda chamdima ndi chamtendere ndikumwa tiyi wotonthoza, monga chamomile, valerian kapena msuzi wamphesa wachisangalalo, mwachitsanzo. Dziwani ma tiyi ena opumula omwe amathandiza kuchepetsa nkhawa ndikugona bwino.

Nthawi zina, makamaka kukakhala kuti kuzunzika kuli kwakukulu komanso kosalekeza, pangafunike kupita kwa dokotala kapena wama psychologist kuti akayese momwe zinthu zilili ndikusintha mankhwalawo, omwe nthawi zambiri amaphatikizapo magawo a psychotherapy ndipo, nthawi zina, kugwiritsa ntchito mankhwala kukhala kofunikira. kuchepetsa nkhawa.

Onerani vidiyo yotsatirayi kuti muwone maupangiri ena omwe amakuthandizani kuti muchepetse kupsinjika ndi nkhawa ndikuthana ndi nkhawa: