Zizindikiro za kupsinjika ndi nkhawa (ndi momwe mungawongolere)

Zamkati

• Zomwe zitha kuwonetsa kupsinjika kapena kuda nkhawa
• Kodi kupsinjika ndi nkhawa zimatanthauza chimodzimodzi?
• Kodi chimachitika ndi chiyani mukapanda kuthana ndi nkhawa yanu?
• Momwe Mungapewere Kupanikizika Ndi Kuda nkhawa Moyenera
• Zothetsera kupsinjika ndi nkhawa

Kupsinjika ndi nkhawa nthawi zonse zimatha kuyambitsa mavuto angapo monga kunenepa, matumbo opweteka komanso zilonda zam'mimba, kuphatikiza pakuthandizira kupezeka kwa matenda opatsirana, monga fuluwenza, komanso kuyambitsa kwa khansa, mwachitsanzo.

Kulemera kumachitika chifukwa kupsinjika nthawi zambiri kumapangitsa kuti cortisol ipangidwe kwambiri, yomwe ndi mahomoni omwe amachititsa kuti munthu asamavutike kwambiri, azikhala ndi shuga wamagazi komanso kuthamanga kwa magazi ndikuthandizira magwiridwe antchito amthupi. Phunzirani pazomwe zimayambitsa kunenepa mwachangu.

Chifukwa chake, kuchuluka kwa cortisol kumawonjezera kudzikundikira kwamafuta mthupi, makamaka pamimba, kuwonjezera pakupangitsa chitetezo chamthupi kukhala chofooka, chomwe chimapangitsa kukula kwa matenda.

Zomwe zitha kuwonetsa kupsinjika kapena kuda nkhawa

Kupsinjika ndi nkhawa zimawonekera kudzera kuzizindikiro, monga:

• Kuthamanga mtima ndi kupuma;
• Thukuta, makamaka m'manja;
• Kunjenjemera ndi chizungulire;
• Pakamwa youma;
• Mawu okakamira ndikumverera kwa chotupa pakhosi;
• Kuluma misomali yanu;
• Kulimbikitsidwa pafupipafupi kukodza ndi kupweteka m'mimba.

Komabe, pamene zizindikirizi ndizofala, pakhoza kukhala zina, monga:

• Kusintha kwa tulo, monga kugona pang'ono kapena kuchuluka kwambiri ndikatopa;
• Kupweteka kwa minofu;
• Kusintha pakhungu, makamaka ziphuphu;
• Kuthamanga;
• Kusintha kwa njala, ndikuwonjezera kapena kutaya chikhumbo chofuna kudya;
• Zovuta zowunikira komanso kuiwala pafupipafupi.

Anthu ambiri adakumana ndi zovuta kusukulu, mabanja kapena kuntchito, komabe, zovuta zazing'ono monga kutaya zinthu kapena kukhala mumipiringidzo yamagalimoto ndizomwe zimayambitsa kupsinjika. Onani kusiyana kwa zizindikilo pakati pakupanikizika kwakuthupi ndi kwamaganizidwe.

Kodi kupsinjika ndi nkhawa zimatanthauza chimodzimodzi?

Kupsinjika ndi nkhawa ndi mawu omwe amagwiritsidwa ntchito kutanthauza chinthu chomwecho, komabe, kupsinjika kumayenderana ndi vuto lililonse kapena lingaliro lomwe limayambitsa kukhumudwa ndi mantha, zomwe zimangobwera zokha.

Nkhawa, mbali inayi, imakhudzana ndi mantha opanda pake, kuzunzika, kuda nkhawa mopitilira muyeso, kupsinjika ndi kusowa mtendere kwakukulu kwamkati chifukwa chakumva zoopsa komanso kusatsimikizika komwe kumafala kwambiri m'matenda amisala, monga kupsinjika. Phunzirani kuzindikira vuto lamavuto.

Chifukwa chake, kupsinjika, nthawi zambiri, ndikumverera kosawongolera zinthu ndipo nthawi zambiri kumathandizira magwiridwe antchito chifukwa kumatha kukhala kolimbikitsa. Komabe, izi zikakhala zokokomeza kwambiri, zimatha masiku kapena miyezi yambiri, zitha kukhala zowononga thanzi.

Kodi chimachitika ndi chiyani mukapanda kuthana ndi nkhawa yanu?

Kupsinjika kuyenera kuyang'aniridwa kuti muteteze kukula kwa matenda monga:

• Matenda owopsa, amene amakhala ndi matumbo osalamulirika;
• Matenda amadzimadzi, zomwe zimabweretsa kunenepa, matenda ashuga komanso kuthamanga kwa magazi;
• Zilonda zam'mimba;
• Kutaya tsitsi ndipo misomali yosweka.

Kuphatikiza apo, chiopsezo chotenga matenda opatsirana, monga fuluwenza kapena herpes, chimachulukirachulukira chifukwa chitetezo chamthupi chafooka.

Momwe Mungapewere Kupanikizika Ndi Kuda nkhawa Moyenera

Pofuna kuwongolera zizindikilo zomwe zimayambitsa kupsinjika ndi nkhawa ndikofunikira kukhazikika m'maganizo ndi malingaliro abwino ndikupuma moyenera, kupuma kwambiri ndikutulutsa pang'onopang'ono.

Njira zina zomwe zingakuthandizeni ndikumwa tiyi wa chamomile kapena valerian, kapena kumwa madzi a lalanje ndi zipatso zomwe zimakuthandizani kuti musangalale. Phunzirani maupangiri ena omwe angathandize kuchepetsa nkhawa.

Zothetsera kupsinjika ndi nkhawa

Pochiza ndi mankhwala achilengedwe kapena njira zopumulira, zimalimbikitsidwa kuti munthuyo apite kwa katswiri wazamisala kapena wamisala kuti zomwe zimayambitsa kupsinjika ndi nkhawa zidziwike ndipo, motero, chithandizo chitha kuchitidwa molingana ndi chifukwa chake.

Kuphatikiza apo, nthawi zina, wazamisala amalimbikitsa kugwiritsa ntchito mankhwala ena, monga Alprazolam kapena Diazepam, mwachitsanzo. Onani njira zina zothandizira nkhawa.

Onerani kanemayo kuti mupeze zakudya zonse zomwe zingakuthandizeni kuthana ndi nkhawa: