Momwe Mungagonjetsere Kuda Nkhawa Kwanu

Zamkati

• Zizindikiro zodandaula
• Nchiyani chimayambitsa nkhawa zaulendo?
• Malangizo othandizira kuthana ndi nkhawa zaulendo
• Dziwani zoyambitsa zanu
• Konzani zochitika zina
• Konzani maudindo kunyumba mukakhala kuti mulibe
• Bweretsani zosokoneza zambiri
• Yesetsani kumasuka
• Yendani ndi anzanu
• Ganizirani za mankhwala
• Pezani zabwino poyenda
• Kodi matendawa amapezeka bwanji?
• Kutenga

Kuopa kuyendera malo atsopano, osadziwika komanso kupsinjika kwa mapulani apaulendo kumatha kubweretsa zomwe nthawi zina zimatchedwa kuda nkhawa.

Ngakhale sichachipatala, kwa anthu ena, kuda nkhawa ndiulendo kumatha kukhala koopsa, kuwalepheretsa kupita kutchuthi kapena kusangalala ndi njira iliyonse yapaulendo.

Dziwani zina mwazizindikiro zomwe zimayambitsa nkhawa mukamayenda, komanso malangizo ndi chithandizo kuti muthane nacho.

Zizindikiro zodandaula

Ngakhale zizindikilo za nkhawa ndizosiyana kwa aliyense, ngati nkhawa yanu ikukhudzana ndiulendo, mukamayenda kapena mukaganiza zapaulendo mutha kukumana ndi izi:

• kuthamanga kwa mtima mwachangu, kupweteka pachifuwa, kapena kupuma movutikira
• nseru kapena kutsegula m'mimba
• kusakhazikika komanso kusakhazikika
• kuchepa kwa ndende kapena zovuta kuyang'ana
• kuvuta kugona kapena kusowa tulo

Zizindikiro izi zikachuluka mokwanira, zimatha kuyambitsa mantha.

Pakakhala mantha, ndizofala kukhala ndi mtima wothamanga, thukuta, ndikugwedezeka. Mutha kudzimva kukhala osokonezeka, ozunguzika, komanso ofooka. Anthu ena amadzimva kuti sanalumikirane ndi matupi awo kapena malo ozungulira, kapena chiwonongeko chomwe chikubwera.

Nchiyani chimayambitsa nkhawa zaulendo?

Mayanjano olakwika oyenda amatha kukula kuchokera zokumana nazo zosiyanasiyana. Kafukufuku wina, wa anthu omwe adachita ngozi yayikulu pagalimoto adayamba kuda nkhawa.

Kuchita mantha ali mdera losazolowera kumathanso kubweretsa nkhawa poyenda.Kungomva za zokumana nazo zoyipa, monga kuwonongeka kwa ndege kapena matenda akunja, kumatha kukhumudwitsa anthu ena.

Matenda oda nkhawa amathanso kuyambitsidwa ndi zoopsa zachilengedwe. apeza maulalo olimba amtundu wakukulitsa nkhawa muunyamata ndi kupitirira. Anapezanso kuti ma neuroimaging amatha kuzindikira kusintha m'malo ena aubongo kwa anthu omwe ali ndi vuto la nkhawa.

Malangizo othandizira kuthana ndi nkhawa zaulendo

Ngati nkhawa yakuyenda ikukusokonezani moyo wanu, malangizo awa omwe angakuthandizeni kuthana nawo.

Kugwira ntchito ndi othandizira kapena othandizira kungakuthandizeni kuphunzira njira zothandizira kuthana ndi nkhawa ndikupeza zomwe zikukuyenderani bwino.

Dziwani zoyambitsa zanu

Zomwe zimayambitsa nkhawa ndizomwe zimayambitsa kuchuluka kwa nkhawa zanu.

Izi zimatha kukhala zazomwe zikuyenda, monga kukonzekera ulendo kapena kukwera ndege. Zitha kuphatikizanso zakunja monga shuga wotsika magazi, caffeine, kapena kupsinjika.

Psychotherapy, njira yothandizira nkhawa, ingakuthandizeni kuzindikira zomwe zimayambitsa ndikugwiritsa ntchito musanayende.

Konzani zochitika zina

Kuda nkhawa musanayende nthawi zambiri kumachokera ku mbali ya "bwanji ngati" yoyenda. Ngakhale palibe amene angakonzekere zochitika zilizonse zoyipa kwambiri, ndizotheka kukhala ndi mapulani omenyera zina mwazofala, monga:

• Ndingatani ndalama zikandithera? Nditha kulumikizana ndi wachibale kapena mnzanga nthawi zonse. Nditha kubweretsa kirediti kadi pazadzidzidzi.
• Ndingatani ngati ndasokera? Nditha kusunga mapu kapena buku lowongolera komanso foni yanga.
• Ndingatani ndikadwala ndili paulendo? Nditha kugula inshuwaransi yaulendo ndisananyamuke kapena kuwonetsetsa kuti inshuwaransi yanga idzandiphimba. Ma inshuwaransi ambiri amaphatikizapo mwayi wopeza mndandanda wa omwe amapereka chithandizo chamankhwala m'malo osiyanasiyana mdziko muno kapena padziko lapansi.

Pokonzekera zochitika ngati izi pasadakhale, muwona kuti mavuto ambiri ali ndi yankho, ngakhale poyenda.

Konzani maudindo kunyumba mukakhala kuti mulibe

Kwa anthu ena, nkhawa yoti achoke panyumba imabweretsa nkhawa. Kusiya nyumba, ana, kapena ziweto zokha kungayambitse nkhawa kwambiri. Komabe, monga kukonzekera tsogolo lanu, kukonzekera kukhala kutali ndi kwanu kumathandiza kuchepetsa nkhawa.

Lembani ntchito munthu wokhala panyumba kapena funsani mnzanu amene mumamukhulupirira kuti azikakhala kwanu kuti akuthandizeni kusamalira zochitika zanu mukakhala kuti mulibe. Sitter wabwino amakupatsirani zosintha zanthawi zonse komanso kulumikizana mukakhala kuti simuli kwanu, ana, kapena ziweto.

Bweretsani zosokoneza zambiri

Ndi chiyani chomwe mumakonda chomwe chimathandiza kuchepetsa nkhawa? Kwa anthu ena, masewera apakanema ndi makanema amapereka zosokoneza pakuwona kuti adutse nthawi. Ena amalimbikitsidwa pochita zinthu mwakachetechete, monga mabuku ndi mapuzzles.

Zirizonse zomwe mungasokonezeke, ganizirani kubweretsa kuti mupite. Zosokoneza zosangalatsa zimatha kuthana ndi malingaliro olakwika ndikupatseni zina zabwino.

Yesetsani kumasuka

Phunzirani njira zopumira musananyamuke ndikuzigwiritsa ntchito mukakhala paulendo. ikuwonetsa kuti kusinkhasinkha mwamaganizidwe kumatha kuthandiza kuchepetsa kwambiri nkhawa.

Kupumira mwakuya, kupumula minofu yanu, ndikudziyikira pansi zonse zingakuthandizeni kupumula ndikuthana ndi nkhawa.

Yendani ndi anzanu

Ngati muli ndi nkhawa yopita nokha, tengani mnzanu woyenda. Ngati mungasankhe kuyenda ndi munthu wina, pali zambiri zochita ndi anzanu kapena gulu zomwe mungasangalale nazo.

Mutha kudzipeza nokha kuti mumakhala otseguka komanso okonda kucheza ndi munthu wina womasuka. Pamapeto pa ulendowu, mwina mutha kupanga anzanu ena angapo kuti mupite nawo.

Ganizirani za mankhwala

Ngati mankhwala, kukonzekera, ndi zosokoneza sizingathandize, mankhwala ndi njira. Pali mitundu iwiri ya mankhwala omwe amalembedwa kuti azikhala ndi nkhawa: benzodiazepines ndi antidepressants.

Kafukufuku wopangidwa kuchokera kuzopezeka kuti ma serotonin reuptake inhibitors (SSRIs) osankhidwa ndi othandiza kwambiri pochiza nkhawa kwakanthawi.

Pankhani yamantha mukuyenda, benzodiazepine monga lorazepam imatha kupereka chithandizo chakanthawi kochepa, posachedwa.

Pezani zabwino poyenda

Kuyenda ndi ntchito yotchuka - yotchuka kwambiri kotero kuti nzika zaku U.S. zidapitako maulendo opitilira 1.8 biliyoni mu 2018. Kufufuza zokumana nazo zatsopano, zikhalidwe, ndi zakudya ndi njira yabwino yokulitsira malingaliro anu.

Musanapite kuulendo wanu, zitha kukhala zothandiza kulemba zokumana nazo zabwino zonse zomwe mukuyembekezera kuchokera kuulendo. Sungani mndandandandawu pamene mukuyenda ndikuwutchula munthawi yamavuto.

Kodi matendawa amapezeka bwanji?

Kuda nkhawa kumakhala vuto lalikulu mukamakhudza moyo wanu watsiku ndi tsiku.

Chimodzi mwazida zodziwika bwino zogwiritsira ntchito matenda opatsirana ndi The Diagnostic and Statistical Manual of Mental Disorder (DSM-5). Pansi pa njira za DSM-5, mutha kukhala ndi vuto la nkhawa ngati:

• mumakhala ndi nkhawa yambiri masiku ambiri, kwanthawi yayitali kuposa miyezi 6
• mumakhala ndi nkhawa zosachepera 3 kapena zambiri masiku ambiri, kupitilira miyezi 6
• mumakhala ndi vuto lolamulira nkhawa yanu
• nkhawa zanu zimayambitsa kupsinjika kwakukulu komanso zimasokoneza moyo wanu watsiku ndi tsiku
• mulibe matenda ena aliwonse amisala omwe angayambitse zodandaula

Mukakumana ndi zingapo izi, adokotala angakupezeni kuti muli ndi nkhawa kapena mantha, kutengera kukula kwake.

Ngati nkhawa yakuyenda ikusokoneza moyo wanu watsiku ndi tsiku, ndi nthawi yoti muwonane ndi dokotala. Kupyolera mu chithandizo, mankhwala, kapena kuphatikiza zonse ziwiri, mutha kuphunzira kuthana ndi nkhawa yanu. Malo a SAMHSA a Behavioural Health Treatment Services omwe angakuthandizeni kuti mupeze katswiri pafupi nanu.

Kutenga

Ngati muli ndi nkhawa yapaulendo, mwina simungapeze nawo kapena kusangalala kuyenda. Musanapite kuulendo, kukonzekera mozama kumatha kuchepetsa nkhawa zanu paulendo.

Paulendowu, kusamala, zosokoneza, ngakhale mankhwala ndizonse zomwe mungachite kuti muchepetse nkhawa.

Onsewa psychotherapy ndi mankhwala amathandizira kuthana ndi zovuta zambiri zamavuto komanso kuda nkhawa ndiulendo. Fikani kwa katswiri wazamaganizidwe kuti muphunzire momwe mungathetsere nkhawa yanu paulendo.