Kukhumudwa Kukhumudwa: Zomwe Muyenera Kudziwa

Zamkati

• Kodi zizindikiro za kukhumudwa ndikumwetulira ndi ziti?
• Kupewa kudzipha
  
• Ndani ali pachiwopsezo chokomera nkhawa?
• Kusintha kwakukulu pamoyo
• Chiweruzo
• Malo ochezera
• Ziyembekezero
• Kodi kumwetulira kumapezeka bwanji?
• Kodi njira zamankhwala ndi ziti?
• Macheza a Lifeline
• Gulu la thanzi la m'maganizo la Healthline
• Zida za NAMI
• Kodi chiyembekezo chokomera nkhawa chimakhala chotani?

Kodi kumwetulira ndi chiyani?

Nthawi zambiri, kukhumudwa kumalumikizidwa ndichisoni, ulesi, komanso kukhumudwa - wina amene sangakwanitse kutuluka pabedi. Ngakhale munthu yemwe ali ndi vuto la kukhumudwa mosakayikira amatha kumva izi, momwe kukhumudwa kumadzipezera kumasiyana munthu ndi munthu.

"Kumwetulira kukhumudwa" ndi mawu oti munthu wokhala ndi nkhawa mkati koma akuwoneka wokondwa kapena wokhutira panja. Moyo wawo wapagulu nthawi zambiri umakhala "wophatikizidwa," mwina ngakhale zomwe ena angatchule wabwinobwino kapena changwiro.

Kupsinjika mtima sikumadziwika ngati vuto mu Diagnostic and Statistical Manual of Mental Disways (DSM-5) koma mwina atapezeka kuti ndi vuto lalikulu lokhumudwitsa lomwe lili ndi mawonekedwe atypical.

Pitirizani kuwerenga kuti mudziwe zambiri za zomwe zimamwetulira kukhumudwa komanso momwe mungaphunzirire kuzindikira kwa wina.

Kodi zizindikiro za kukhumudwa ndikumwetulira ndi ziti?

Wina yemwe ali ndi vuto lachisoni amatha - kuchokera kunja - amawoneka wokondwa kapena wokhutira kwa ena. Mkati komabe, amakhala akukumana ndi zipsinjo zowopsya za kukhumudwa.

Matenda okhumudwa amakhudza aliyense mosiyanasiyana ndipo ali ndi zizindikilo zosiyanasiyana, chodziwika kwambiri ndikumva chisoni kwakanthawi. Zizindikiro zina zakale ndi monga:

• kusintha kwa njala, kulemera, ndi kugona
• kutopa kapena ulesi
• kudziona ngati wopanda chiyembekezo, kudziona kuti ndi wosafunika, komanso kudziona kuti ndiwe wosafunika
• kutaya chidwi kapena chisangalalo pochita zinthu zomwe kale zinkasangalatsidwa

Wina yemwe ali ndi nkhawa yakumwetulira atha kukumana ndi zina mwazomwe tafotokozazi, koma pagulu, zizindikilozi sizingakhalepo - ngati sizingachitike. Kwa wina amene akuyang'ana panja, munthu yemwe ali ndi vuto losangalala akhoza kuwoneka ngati:

• munthu wokangalika, wogwira ntchito kwambiri
• wina wogwira ntchito yokhazikika, wokhala ndi banja labwino komanso moyo wachikhalidwe
• munthu wooneka ngati wachimwemwe, wachidaliro, komanso wokondwa kwambiri

Ngati mukukumana ndi kukhumudwa komabe pitirizani kumwetulira ndi kuvala façade, mutha kumva kuti:

• monga kuwonetsa zizindikilo zakukhumudwa kungakhale chizindikiro chofooka
• ngati momwe mungalemetsere aliyense pofotokoza zakukhosi kwanu
• kuti mulibe kukhumudwa konse, chifukwa "muli bwino"
• kuti ena ali nazo zoyipa, ndiye muyenera kudandaula za chiyani?
• kuti dziko likanakhala bwino popanda inu

Chizindikiro chachisoni chimakhala ndi mphamvu zochepa kwambiri ndipo zimawavuta ngakhale kutuluka pabedi m'mawa. Pakumwetulira, mphamvu zamagetsi sizingakhudzidwe (pokhapokha ngati munthu ali yekha).

Chifukwa cha ichi, chiopsezo chodzipha chitha kukhala chachikulu. Anthu omwe ali ndi vuto lalikulu lachisoni nthawi zina amadzipha koma ambiri alibe mphamvu yochitira izi. Koma munthu yemwe ali ndi vuto lodana ndi nkhawa akhoza kukhala ndi mphamvu komanso chidwi chotsatirira.

Kupewa kudzipha

1. Ngati mukuganiza kuti wina ali pachiwopsezo chodzivulaza kapena kukhumudwitsa wina:
2. • Imbani 911 kapena nambala yanu yadzidzidzi yakomweko.
3. • Khalani ndi munthuyo mpaka thandizo litafika.
4. • Chotsani mfuti, mipeni, mankhwala, kapena zinthu zina zomwe zingakuvulazeni.
5. • Mverani, koma osaweruza, kutsutsana, kuwopseza, kapena kufuula.
6. Ngati inu kapena munthu wina yemwe mumamudziwa akuganiza zodzipha, pezani thandizo kuchokera ku nthawi yovuta kapena njira yodzitchinjiriza. Yesani National Suicide Prevention Lifeline pa 800-273-8255.

Ndani ali pachiwopsezo chokomera nkhawa?

Zina mwaziwopsezo zimatha kuphatikiza:

Kusintha kwakukulu pamoyo

Monga mitundu ina ya kukhumudwa, kukhumudwa kumatha kuyambitsidwa ndi vuto - monga kulephera kwaubwenzi kapena kutaya ntchito. Itha kudziwikanso ngati mkhalidwe wanthawi zonse.

Chiweruzo

Mwachikhalidwe, anthu amatha kuthana nawo ndikukumana ndi mavuto mosiyanasiyana, kuphatikiza kumverera kwazizindikiro zina zathupi kuposa zam'maganizo. Ofufuzawo amakhulupirira kuti kusiyana kumeneku kungakhale kokhudzana ndi malingaliro akunja akunja kapena akunja: ngati malingaliro anu ali otengera kunja, mwina simungayang'ane momwe mumamvera mumtima koma m'malo mwake mutha kukhala ndi zizindikilo zowoneka bwino.

Mu zikhalidwe zina kapena m'mabanja ena, kusalana kumathandizanso kwambiri. Mwachitsanzo, kufotokoza malingaliro angawoneke ngati "kufunsa chidwi" kapena ngati kuwonetsa kufooka kapena ulesi.

Ngati wina akuwuzani kuti "Ingochokani" kapena kuti "Simukuyesetsa mokwanira" kuti mumve bwino, simukayikira kuti mtsogolo muno mutha kufotokoza izi.

Izi zitha kukhala zowona makamaka kwa amuna omwe akuyang'aniridwa ndi umuna wawo - omwe mwina adakumana ndi malingaliro akale ngati, "amuna enieni" samalira. Amuna ndi ocheperako kuposa akazi kufunafuna thandizo pamavuto amisala.

Wina yemwe angaganize kuti adzaweruzidwa chifukwa cha zowawa zawo atha kuvala façade ndikusunga kwa iwo eni.

Malo ochezera

M'nthawi yomwe pafupifupi 69 peresenti ya anthu aku US akugwiritsa ntchito zoulutsira mawu, titha kulowerera munthawi ina momwe miyoyo ya aliyense ikupita bwino kwambiri. Koma akupitadi kuti chabwino?

Anthu ambiri sangakhale ofunitsitsa kapena osakwanitsa kutumiza zithunzi ali ovuta kwambiri, m'malo mwake amangosankha kugawana nawo zabwino zawo zokha padziko lapansi. Izi zitha kupangitsa kuti pakhale vuto lenileni lomwe limapangitsa kuti kukhumudwa kumangokhala malo oti akule.

Ziyembekezero

Tonsefe nthawi zina timakhala ndi ziyembekezo zosatheka kwa ife tokha bwino kapena wamphamvu. Timakhudzidwanso ndi ziyembekezo zakunja - kuchokera kwa anzathu akuntchito, makolo, abale, ana, kapena abwenzi.

Kaya mukuyembekezera zinthu zosatheka kwa inu nokha kapena zoyembekezeredwa ndi za ena, mwina mungafune kubisa malingaliro anu ngati zikuwoneka kuti sizikugwira zomwe mukuyembekezerazo. Wina yemwe ali ndi malingaliro ofuna kuchita zinthu mosalakwitsa akhoza kukhala pachiwopsezo chachikulu, chifukwa cha miyezo yayikulu yomwe amadzipangira.

Kodi kumwetulira kumapezeka bwanji?

Malinga ndi pepala lochokera, kukhumudwa kumabweretsa zisonyezo zotsutsana ndi omwe ali ndi nkhawa. Izi zitha kupangitsa kuti matendawa adziwe.

Zovuta zina zodziwitsa kuti munthu ali ndi nkhawa ndikuti anthu ambiri samadziwa kuti ali ndi nkhawa kapena safuna thandizo.

Ngati mukuganiza kuti muli ndi nkhawa, ndikofunikira kupeza chithandizo mwachangu.

Kuti mupeze matendawa, muyenera kupita kukaonana ndi dokotala. Dokotala wanu adzakufunsani mafunso okhudzana ndi zizindikilo zanu komanso zosintha zina zazikulu m'moyo zomwe zachitika.

Akhozanso kukutumizirani kwa katswiri wa zamisala, monga wazamisala, ngati mungapindule ndi mankhwala, kapena katswiri wazamisala kapena katswiri wina wazamisala yemwe amachita psychotherapy (kulankhula mankhwala).

Kuti mupezeke ndi vuto lalikulu lachisoni, muyenera kuti munakumana ndi vuto lokhumudwitsa lomwe limatenga nthawi yayitali kuposa milungu iwiri, makamaka tsiku, pafupifupi tsiku lililonse. Zizindikirozi zimakhudza momwe mumamvera, kuganiza, komanso momwe mumagwirira ntchito tsiku ndi tsiku, monga kugona, kudya, ndi kugwira ntchito. Nazi zina zomwe matendawa akuphatikizapo.

Kodi njira zamankhwala ndi ziti?

Kuthana ndi kukhumudwa kwamtunduwu ndikofanana ndi njira zina zamankhwala zamankhwala osokoneza bongo, omwe amaphatikizapo mankhwala, psychotherapy, komanso kusintha kwa moyo.

Gawo lofunikira kwambiri pakupeza chithandizo chokomera nkhawa ndikutsegulira wina pafupi nanu. Amatha kukhala waluso, bwenzi, kapena wachibale.

Kuyankhula ndi katswiri kumatha kukhala kothandiza modabwitsa pazizindikiro zakukhumudwa, popeza katswiri atha kukuthandizani kuti mupeze njira zomwe zingakuthandizireni kuthana ndi malingaliro olakwika. Ngati akukhulupirira kuti mutha kupindula ndi mankhwala kapena kuthandizidwa ndi gulu, atha kukutumizirani.

Palinso zinthu zingapo zapaintaneti komanso zosankha zothandizira zomwe zingakuthandizeni kuyamba.

Macheza a Lifeline

Macheza a Lifeline, obweretsedwa kwa inu ndi anthu omwewo omwe amayendetsa njira yodzipha, amakulimbikitsani komanso kukuthandizani kudzera pa intaneti. Izi ndizothandiza makamaka ngati kuyankhula pafoni kumayambitsa nkhawa.

Gulu la thanzi la m'maganizo la Healthline

Gulu lathu la Facebook limalumikiza anthu omwe ali ndi thanzi lam'mutu, kukupatsani mwayi wopeza chithandizo komanso malangizo amachitidwe.

Zida za NAMI

National Alliance on Mental Health (NAMI) ili ndi mndandanda wazinthu 25 zomwe zingakuthandizeni pazinthu zingapo, kuphatikizapo kupeza chithandizo chamankhwala, kudziwitsidwa pazomwe zikuchitika komanso kafukufuku, ndikupeza thandizo lazachuma.

Kodi chiyembekezo chokomera nkhawa chimakhala chotani?

Matenda okhumudwa samakhala ndi nkhope kapena mawonekedwe amodzi. Anthu pagulu akamwalira chifukwa chodzipha, anthu ambiri amasiyidwa atadabwa chifukwa cha masks - kapena kumwetulira - komwe adavala. Mwachitsanzo, wosewera komanso woseketsa Robin Williams atadzipha, ambiri adadzidzimuka.

Matenda okhumudwa, ngakhale atuluka bwanji, atha kukhala ovuta komanso otopetsa. Ndikofunika kukumbukira, zivute zitani: Pali chiyembekezo. Mungapeze thandizo.

Ngati mukumva kukhumudwa, muyenera kuyamba ndikulankhula ndi wina za izi. Malo otetezeka osaweruza oyambira angakhale ofesi ya zamaganizidwe, koma zinthu zapaintaneti zomwe zatchulidwazi zitha kukuthandizani ngati malo oyambira.

Monga matenda amtundu wina uliwonse, muyenera kupeza chithandizo chamankhwala. Osachotsera malingaliro anu.

Ngati mukukhulupirira kuti winawake yemwe mumamudziwa mwina akukumana ndi mavuto mwakachetechete, afunseni kuti ali bwanji. Khalani okonzeka kumvetsera. Ngati simungathe kuwathandiza pazomwe akukumana nazo, awatsogolereni kuzinthu zomwe zingathandize.