Kupsinjika Mtima ndi Thanzi Lanu

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Ndi chiyani

Kupsinjika kumachitika thupi lanu likakuyankha ngati kuti uli pachiwopsezo. Amapanga mahomoni, monga adrenaline, omwe amathamangitsa mtima wanu, amakupangitsani kupuma mwachangu, komanso amakupatsani mphamvu. Izi zimatchedwa kuyankha kwakumenya nkhondo kapena kuthawa.

Zoyambitsa

Kupsinjika kumatha kuchitika pazifukwa zosiyanasiyana. Itha kubwera chifukwa cha ngozi yoopsa, imfa, kapena vuto ladzidzidzi. Kupsinjika maganizo kungakhalenso zotsatira za matenda aakulu kapena matenda.

Palinso kupanikizika komwe kumakhudzana ndi moyo watsiku ndi tsiku, kuntchito, komanso maudindo abanja. Ndizovuta kukhala odekha komanso otakasuka m'moyo wathu wotanganidwa.

Kusintha kulikonse m'miyoyo yathu kungakhale kovuta? Ngakhale ena omwe ali osangalala kwambiri monga kukhala ndi mwana kapena kuyamba ntchito yatsopano. Nazi zina mwazovuta kwambiri m'moyo monga momwe zafotokozedwera mukugwiritsabe ntchito Holmes ndi Rahe Scale of Life Events (1967).

• imfa ya mwamuna kapena mkazi
• chisudzulo
• kulekana mbanja
• kukhala kundende
• imfa ya wachibale
• matenda kapena kuvulala
• ukwati
• mimba
• kupuma pantchito

Zizindikiro

Kupsinjika kumatha kukhala m'njira zosiyanasiyana, ndipo kumatha kuthandizira zizindikilo zodwala. Zizindikiro zodziwika ndizo:

• Mutu
• Matenda a tulo
• Kuvuta kuganizira
• Wopsa mtima
• Kukhumudwa m'mimba
• Kusakhutira kwa Yobu
• Makhalidwe otsika
• Kupsinjika maganizo
• Nkhawa

Post-traumatic stress disorder (PTSD)

Matenda a post-traumatic stress disorder (PTSD) akhoza kukhala vuto lofooketsa lomwe lingathe kuchitika pambuyo pa chochitika chowopsya kapena vuto lomwe kuvulala kwakukulu kunachitika kapena kuopsezedwa. Zoopsa zomwe zitha kuyambitsa PTSD zimaphatikizapo ziwawa monga kugwiririra kapena kuba, masoka achilengedwe kapena oyambitsidwa ndi anthu, ngozi, kapena nkhondo yankhondo.

Anthu ambiri omwe ali ndi PTSD amakumananso ndi vutolo mobwerezabwereza monga zochitika zokumbukira, kukumbukira, maloto owopsa, kapena malingaliro owopsa, makamaka akakumana ndi zochitika kapena zinthu zomwe zimawakumbutsa zoopsa. Zikumbukiro zomwe zinachitikazi zingayambitsenso zizindikiro. Anthu omwe ali ndi PTSD amathanso kukhala ndi nkhawa, kusowa tulo, kukhumudwa, kuda nkhawa, kukwiya, kapena kupsa mtima. Kudzimva kuti ndi wolakwa kwambiri (wotchedwa wopulumuka wolakwa) kumakhalanso kofala, makamaka ngati ena sanapulumuke zochitikazo.

Anthu ambiri omwe akukumana ndi zoopsa, zopanikizika amakhala ndi zizindikilo za PTSD m'masiku ndi milungu ingapo zochitikazo, koma zizindikirazo zimasowa. Koma pafupifupi 8% ya amuna ndi 20% azimayi amapitiliza kukhala ndi PTSD, ndipo pafupifupi 30% mwa anthuwa amakhala ndi mawonekedwe osatha, kapena okhalitsa omwe amapitilira m'miyoyo yawo yonse.

Zotsatira za kupsinjika kwa thanzi lanu

Kafukufuku wayamba kuwonetsa zovuta zoyipa zazifupi komanso zazitali pamatupi athu. Kupsinjika maganizo kumapangitsa thupi lanu kupanga cortisol ndi adrenaline, mahomoni omwe amachepetsa mphamvu ya chitetezo cha mthupi kotero kuti mutha kudwala chimfine kapena chimfine mukakumana ndi zovuta monga mayeso omaliza kapena zovuta zaubwenzi. Nkhawa zomwe zimayambitsa kupsinjika zimatha kuletsanso zochitika zakupha zachilengedwe. Ngati imachitidwa pafupipafupi, njira iliyonse yodziwika bwino yopumira - kuchokera ku masewera olimbitsa thupi ndi kupumula kwapang'onopang'ono kwa minofu kusinkhasinkha, kupemphera ndi kuyimba-kuthandizira kutulutsa kutulutsa kwa mahomoni opsinjika ndikuwonjezera chitetezo chamthupi.

Kupsinjika kungapangitsenso mavuto azaumoyo omwe alipo kale, mwina kutenga nawo gawo mu:

• kuvuta kugona
• kupweteka mutu
• kudzimbidwa
• kutsegula m'mimba
• kupsa mtima
• kusowa mphamvu
• kusowa maganizo
• kudya kwambiri kapena kusadya konse
• mkwiyo
• chisoni
• chiopsezo chachikulu cha mphumu ndi nyamakazi
• kukangana
• kupweteka m'mimba
• Kutupa m'mimba
• mavuto a khungu, monga ming'oma
• kukhumudwa
• nkhawa
• kuwonda kapena kuchepa
• mavuto a mtima
• kuthamanga kwa magazi
• Matenda opweteka
• matenda ashuga
• khosi ndi/kapena kupweteka kwa msana
• chilakolako chochepa chogonana
• zovuta kutenga mimba
  

Akazi ndi nkhawa

Tonsefe timakumana ndi zinthu zodetsa nkhawa monga magalimoto, mikangano ndi okwatirana, ndi mavuto a ntchito. Ofufuza ena amaganiza kuti azimayi amathana ndi nkhawa m'njira yapadera - kusamalira komanso kucheza.

• Sungani : amayi amateteza ndikusamalira ana awo
• Khalani bwenzi : Amayi amafunafuna ndikulandila chithandizo

Nthawi yamavuto, azimayi amakonda kusamalira ana awo ndikupeza chithandizo kuchokera kwa anzawo achikazi. Matupi a amayi amapanga mankhwala omwe amakhulupirira kuti amalimbikitsa mayankhowa. Imodzi mwa mankhwalawa ndi oxytocin, yomwe imakhala yochepetsetsa panthawi yachisokonezo. Imeneyi ndi mankhwala omwewo omwe amatulutsidwa pobereka ndipo amapezeka m'magulu apamwamba mwa amayi oyamwitsa, omwe amakhulupirira kuti amakhala odekha komanso ochezeka kuposa azimayi omwe samayamwitsa. Amayi amakhalanso ndi hormone estrogen, yomwe imathandizira zotsatira za oxytocin. Amuna, komabe, ali ndi testosterone yambiri panthawi yamavuto, yomwe imalepheretsa kukhazikika kwa oxytocin ndikupangitsa kudana, kusiya, komanso kukwiya.

Zimene mungachite kuti mudziteteze

Musalole kupsyinjika kukudwalitsani. Nthawi zambiri sitidziwa ngakhale kupsinjika kwathu. Mvetserani thupi lanu, kuti mudziwe pamene kupsinjika maganizo kumakhudza thanzi lanu. Nazi njira zokuthandizani kuthana ndi nkhawa zanu:

• Khazikani mtima pansi. Ndikofunikira kumasuka. Munthu aliyense ali ndi njira yake yopumira. Njira zina ndi monga kupuma mozama, yoga, kusinkhasinkha, ndi kutikita minofu. Ngati simungathe kuchita izi, khalani ndi mphindi zochepa, kumvetsera nyimbo zotonthoza, kapena kuwerenga buku. Kuyesa kupuma kwambiri:
• Gona kapena kukhala pampando.
• Ikani manja anu pamimba mwanu.
• Pang'ono pang'ono werengani mpaka anayi ndikulowetsa mpweya m'mphuno mwako. Imvani mimba yanu ikukwera. Gwirani kwa mphindi.
• Pepani pang'onopang'ono mpaka anayi mukamatulutsa pakamwa. Kuti muzitha kutulutsa mwachangu, gwirani milomo yanu ngati muyimba mluzu. Mimba yanu idzagwa pang'onopang'ono.
• Bwerezani kasanu mpaka kakhumi.

• Pezani nthawi yanu. Ndikofunika kuti muzisamalira nokha. Ganizirani izi ngati lamulo lochokera kwa dokotala wanu, kuti musamadzimve kuti ndinu olakwa! Ziribe kanthu kuti ndinu otanganidwa chotani, mukhoza kuyesa kupatula mphindi 15 tsiku lililonse mu ndondomeko yanu kuti mudzichitire nokha chinachake, monga kusamba, kupita kokayenda, kapena kuyitana mnzanu.

• Gona. Kugona ndi njira yabwino kwambiri yothandizira thupi lanu ndi malingaliro anu. Kupsinjika kwanu kumatha kukulira ngati simugona mokwanira. Simungathenso kulimbana ndi matenda mukamagona mokwanira. Mukagona mokwanira, mutha kuthana ndi mavuto anu bwino ndikuchepetsa chiopsezo cha matenda. Yesetsani kugona maola asanu ndi awiri kapena asanu ndi anayi usiku uliwonse.
• Idyani bwino. Yesani kuwonjezera zipatso, masamba, ndi mapuloteni. Magwero abwino a mapuloteni angakhale chiponde, nkhuku, kapena saladi ya tuna. Idyani mbewu zonse, monga mikate ya tirigu ndi osweka tirigu. Musanyengedwe ndi zomwe mumapeza kuchokera ku caffeine kapena shuga. Mphamvu zanu zidzatha.
• Yendani. Khulupirirani kapena ayi, kuchita masewera olimbitsa thupi kumangothandiza kuti muchepetse minofu yanu, komanso kumathandizanso kuti muzisangalala. Thupi lanu limapanga mankhwala enaake otchedwa endorphins, musanachite masewera olimbitsa thupi komanso mukamaliza. Amathetsa kupsinjika ndikusintha malingaliro anu.
• Lankhulani ndi anzanu. Lankhulani ndi anzanu kuti akuthandizeni kuthana ndi kupsinjika. Mabwenzi amamvetsera bwino. Kupeza munthu amene angakuloleni kulankhula momasuka za mavuto anu ndi malingaliro anu popanda kukuweruzani kumachita zabwino kwambiri. Zimathandizanso kumva malingaliro ena. Anzanu akukumbutsani kuti simuli nokha.
• Pezani thandizo kuchokera kwa akatswiri ngati mukufuna. Wothandizira angakuthandizeni kuthana ndi nkhawa komanso kupeza njira zabwino zothetsera mavuto. Pazovuta zazikulu zokhudzana ndi kupsinjika, monga PTSD, chithandizo chitha kukhala chothandiza. Palinso mankhwala omwe angathandize kuchepetsa zizindikilo za kukhumudwa ndi nkhawa ndikuthandizira kulimbikitsa kugona.

• Kunyengerera. Nthawi zina, sikuti nthawi zonse kumakhala kofunika kupsyinjika kukangana. Perekani kamodzi kwakanthawi.
• Lembani malingaliro anu. Kodi mudalembapo imelo kwa mnzanu za tsiku lanu lotopetsa ndikumva bwino pambuyo pake? Bwanji osatenga cholembera ndi pepala ndikulemba zomwe zikuchitika m'moyo wanu. Kusunga zolemba zitha kukhala njira yabwino yochotsera zinthu pachifuwa panu ndikuthana ndi zovuta. Pambuyo pake, mutha kubwerera ndikuwerenga zolemba zanu ndikuwona kupita patsogolo kwanu.
• Thandizani ena. Kuthandiza wina kungakuthandizeni. Thandizani anansi anu, kapena dziperekeni mdera lanu.
• Pezani zosangalatsa. Pezani china chake chomwe mumakonda. Onetsetsani kuti mwadzipatsa nthawi kuti mufufuze zomwe mumakonda.
• Ikani malire. Zikafika pa zinthu monga ntchito ndi banja, ganizirani zomwe mungachite. Pali maola ambiri masana. Ikani malire ndi inu nokha ndi ena. Osachita mantha kunena kuti AYI pa zopempha za nthawi yanu ndi mphamvu zanu.
• Konzani nthawi yanu. Ganizirani za momwe mungagwiritsire ntchito nthawi yanu. Lembani mndandanda wazomwe muyenera kuchita. Onani zomwe zili zofunika kwambiri kuchita.
• Osalimbana ndi kupsinjika m'njira zosayenera. Izi zimaphatikizapo kumwa mowa kwambiri, kugwiritsa ntchito mankhwala osokoneza bongo, kusuta fodya, kapena kudya mopitirira muyeso.

Kusinthidwa kuchokera ku National Women's Health Information Center (www.womenshealth.gov)

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