Upangiri Wotsogolera Woyenda Ndi Nkhawa: Malangizo 5 Oti Mukudziwa

Zamkati

• 1. Zindikirani zoyambitsa
• 2. Chitani ndi nkhawa, osati motsutsana nayo
• 3. Bwererani ku thupi lanu
• 4. Khazikitsani mayendedwe anu
• 5. Osasokoneza nkhawa ndi chisangalalo

Kukhala ndi nkhawa sizitanthauza kuti muyenera kubwerera kunyumba.

Kwezani dzanja lanu ngati mumadana ndi mawu oti "kuyendayenda."

Masiku ano oyendetsedwa ndi media, ndizosatheka kupitilira mphindi 30 osakhutitsidwa ndi zithunzi za anthu okongola m'malo okongola akuchita zinthu zooneka ngati zokongola.

Ndipo ngakhale izi zitha kukhala zabwino kwa iwo, zikuwoneka kuti pali kunyalanyaza kwathunthu anthu kunja uko omwe sakupita kulikonse chifukwa ali ndi nkhawa.

Zikuoneka kuti matenda a nkhawa ndi omwe amapezeka kwambiri ku United States, omwe amakhudza akulu 40 miliyoni (18.1% ya anthu) chaka chilichonse. Matenda oda nkhawa amachiritsidwa kwambiri, koma anthu ochepera pa 40% omwe ali ndi nkhawa amalandila chithandizo.

Chifukwa chake kudos kwa omwe muli kunja uko mukukhala #thathashtaglife. Koma kwa gawo lalikulu la anthu, moyowo umawoneka wopweteka chifukwa chodandaula.

Nkhani yabwino ndiyakuti ndizotheka kutuluka ndikuwona dziko lapansi - inde, ngakhale mutakhala ndi nkhawa. Takhala tikufikira akatswiri omwe apereka upangiri ndi ukadaulo wawo wamomwe angayendere mukakhala ndi nkhawa.

1. Zindikirani zoyambitsa

Monga nkhawa iliyonse kapena mantha, njira yoyamba yolimbana nayo, kapena kuthana nayo, ndikuzindikira komwe ikuchokera. Nenani dzina lake mokweza ndipo mumachotsa mphamvu zake, sichoncho? Monga mantha aliwonse, ndizofanana ndi nkhawa zaulendo.

Kuda nkhawa kwina kumayambitsidwa ndi zosadziwika. "Kusadziwa zomwe zichitike kapena momwe zinthu ziyendere kumatha kukhala kovuta kwambiri," akutero Dr. Ashley Hampton, katswiri wazamalamulo komanso waluso pankhani zanema. "Kufufuza momwe zimakhalira kupita ku eyapoti ndikudutsa chitetezo ndikofunikira," akutero.

Kuyenda kumatha kuyambitsanso nkhawa chifukwa chaulendo woyipa wakale. "Ndakhala ndikudziwitsidwa ndi makasitomala kuti sakufunanso kuyenda chifukwa adanyamulidwa ndipo tsopano akumva kuti ali osatetezeka," akuwonjezera Hampton.

Akulimbikitsa kuti m'malo mongokhalira kulakwitsa chinthu chimodzi, muziyang'ana pazinthu zambiri zomwe zinali zabwino. "Tinakambirananso za njira zomwe zingagwiritsidwe ntchito zomwe zingawathandize kuti asadzatengedwenso," akutero Hampton. Nthawi zina zinthu zoyipa zimachitika, akuwonjezera, ndipo zinthu izi zitha kuchitikira aliyense.

Kodi kuopa kuwuluka komwe kumayambitsa nkhawa? Kwa anthu ambiri, kuda nkhawa kumayenda chifukwa chokhala pandege. Pachifukwa ichi, Hampton amalimbikitsa kupuma mwakuya komanso kuphatikiza kuwerengera ndege ikanyamuka ndikukwera kumwamba.

Hampton anati: "Ndimayesanso kugona, chifukwa nthawi yogona sikuchepera kuti ndizikhala ndi nkhawa." Ngati ndege ili pakati pa tsiku, zosokoneza ndi zida zabwino zomwe zingathandize kuchepetsa nkhawa, monga kuwerenga buku kapena kumvera nyimbo.

Kuzindikira zomwe zimakupangitsani kukhala ndi nkhawa ndi njira yabwino yothandizira kuyembekezeraku ndikuthandizani kupita kutsidya lina.

2. Chitani ndi nkhawa, osati motsutsana nayo

Kulankhula zododometsa, izi zitha kukhala zina mwanjira zothandiza kwambiri zodzakwanitsira nthawi zodzaza nkhawa mukamayenda kapena muli paulendo.

Choyamba, ngati kuyenda nokha ndikochuluka, palibe chifukwa choti musayende ndi mnzanu kuti muthandize kugawana nawo maudindo ena. M'malo mwake, kuyenda ndi bwenzi kumatha kupangitsa zochitika zonse kukhala zosangalatsa.

"Fotokozerani nkhawa zanu, njira zanu zothanirana ndi momwe angakuthandizireni mukakhala ndi nkhawa," atero a George Livengood, wothandizira wamkulu woyang'anira ntchito ku Discovery Mood & Anxiety Program.

"Ngati mukuyenda nokha, dziwitsani mnzanu kapena wachibale wanu kuti mutha kuwapeza ngati ali pamavuto, ndikuwaphunzitsa momwe angathandizire pafoni," akutero.

Zitha kuthandiza kuvomereza, kuyembekezera, ndikuvomereza kuti nanunso mudzakhala ndi nkhawa. Nthawi zambiri kuyesa kuthana ndi nkhawa kumatha kukulitsa.

"Mwa kuvomereza kuti azikhala ndi nkhawa ndikukonzekera momwe zidzakhalire, zitha kuchepetsa nkhawa zomwe zikuchitika, kapena, kuchepetsa kuopsa kwa zizindikirazo," atero a Tiffany Mehling, chipatala chololedwa wantchito.

Mwachitsanzo, kukhala wokonzeka ndi lingaliro "Ndikhala ndi nkhawa ngati padzakhala chisokonezo" ndikuwona momwe mungayankhire - mwina ndi kulingalira kapena njira zopumira zomwe zingachepetse zomwe zimachitika m'maganizo - zitha kukhala zothandiza.

Zitha kukhala zophweka monga, "Ndikapeza agulugufe, ndiziitanitsa ginger ale posachedwa."

3. Bwererani ku thupi lanu

Aliyense amene ali ndi nkhawa angakuuzeni kuti nkhawa sizongoganiza chabe.

Dr. Jamie Long, katswiri wazachipatala wololeza, akupereka njira zisanu ndi ziwiri zosavuta poyesera kuchepetsa nkhawa zakumayenda posamalira thupi lanu:

• Usiku wapaulendo wanu, imwani madzi ambiri ndikudyetsa thupi lanu. Kuda nkhawa kumatha kuchepetsa chidwi chanu, koma ubongo ndi thupi zimafunikira mafuta kuti athane ndi nkhawa.
• Mukadutsa chitetezo, mugule botolo lamadzi lozizira - ndipo onetsetsani kuti mumamwa. Ludzu lathu limakula tikakhala ndi nkhawa. Botolo lamadzi lozizira limabwera bwino.
• Kudera lokwera, yesani kusinkhasinkha kwa mphindi 10, makamaka koyenera kuda nkhawa. Pali mapulogalamu ambiri osinkhasinkha omwe mungathe kutsitsa pafoni yanu. Mapulogalamu ambiri amakhala ndi kusinkhasinkha komwe kumapangidwira zochitika zosiyanasiyana.
• Kutatsala mphindi zochepa kuti mukwere, pitani kuchimbudzi kapena pakona yapadera, ndikudumphadumpha pang'ono. Kuchita masewera olimbitsa thupi, ngakhale kwakanthawi kochepa, kumatha kukhazika thupi pamizeremizere.
• Mukuyenda pagalimoto, pangani ziwerengero zinayi kupuma koyenda. Pumirani kwa masekondi anayi, gwirani masekondi anayi, tulutsani mpweya kwa masekondi anayi, ndikubwereza.
• Mukakhala pampando wanu, perekani nkhawa zanu ntchito yotsutsana. Bweretsani china choti muwerenge, mukhale nacho choti muwone, kapena munganene kuti afabeti cham'mbuyo. Kupatsa ubongo wanu ntchito yolekerera kumapangitsa kuti isavalire-kuyeserera tsoka.
• Khalani omvera mwachifundo komanso olimbikitsa. Dziuzeni nokha, "Nditha kuchita izi. Ndili bwino. ”

Mukamayenda, ndikofunikanso kuganizira mozama posankha zakudya. Zakudya zomwe timayika m'matupi athu kuthekera kokhazikika pamakhalidwe athu, kuphatikiza kuchuluka kwa nkhawa zomwe timamva.

Samalani ndi zonunkhiritsa za caffeine, shuga, kapena kumwa mowa ngati mukuyang'ana kuti muchepetse zizindikilo zanu. Ndipo khalani odyetsedwa, makamaka ngati maulendo anu amaphatikizapo zolimbitsa thupi zambiri.

4. Khazikitsani mayendedwe anu

Palibe njira "yolakwika" yoyendera. Ngati mukuchita nawo zanema, mutha kutsogozedwa kuti pali njira "zolondola" komanso "zolakwika" zoyendera, kutengera anzanu omwe amalalikira pang'ono YOLO osati "oyenda ngati alendo."

Chowonadi nchakuti, bola ngati mumalemekeza malo omwe mumachezera, palibe njira yolakwika yoyendamo. Chifukwa chake, khalani ndi mayendedwe anu pazomwe mukumva kukhala omasuka. Simukuchita molakwika.

"Ndikufuna kulangiza makasitomala kuti azikhala ndi nthawi yopuma yosinthira kukhala malo ena akangofika kumene akupita," atero a Stephanie Korpal, othandizira azaumoyo omwe amachita zachinsinsi. "Kungakhale kofunikira kuti tichepetse ndikulola kuti malingaliro athu agwire ntchito zathupi zathu."

Amalimbikitsa mphindi zochepa zakupuma kapena kusinkhasinkha mukafika komwe mukukhala.

Kungakhalenso kothandiza kudziwa za mayendedwe mukamayenda. Kungakhale kosavuta kutengeka ndi lingaliro lakunyamula mphindi iliyonse ndi zochitika ndi kukawona malo.

"Ngati mukuvutika ndi nkhawa, mayendedwe amenewo atha kukulepheretsani kuti muzimva zochitikazo," akutero a Korpal. "Onetsetsani, m'malo mwake, kuti muphatikize nthawi yopumula, kupumula pamalo ogona, kapena mwina kuwerenga kumalo ogulitsira khofi kuti thupi lanu lisakuchulukire."

5. Osasokoneza nkhawa ndi chisangalalo

Pamapeto pake, nkhawa zina zimakhala zabwinobwino. Tonsefe timafunikira nkhawa kuti tigwire ntchito. Ndipo nthawi zambiri, nkhawa komanso chisangalalo chimatha kukhala ndi zizindikilo zofananira.

Zonsezi zimawonjezera kugunda kwa mtima ndi kupuma, mwachitsanzo. "Musalole kuti malingaliro anu akupusitseni kuganiza kuti muyenera kukhala ndi nkhawa chifukwa kugunda kwa mtima kwanu kwakula," akutero Livengood. Palibe chifukwa chodziwonetsera nokha!

Chisangalalo, pambuyo pa zonse, ndi chomwe chimapangitsa kuyenda kukhala kopindulitsa. Ndi gawo la chisangalalo komanso chifukwa chake mukufuna kuyenda koyambirira! Osayiwala izi.

Ndipo kumbukirani, kuda nkhawa sikukutanthauza kuti mwasiya kukhala kunyumba.

Ndimalingaliro ena okonzekera ndi kukonzekera - ndipo, ngati kuli kofunikira, chithandizo cha akatswiri - mutha kuphunzira momwe mungayendere nokha.

Meagan Drillinger ndi wolemba maulendo komanso zaumoyo. Cholinga chake ndikupanga maulendo opitilira muyeso ndikukhalabe ndi moyo wathanzi. Zolemba zake zawonekera mu Thrillist, Men's Health, Travel Weekly, ndi Time Out New York, pakati pa ena. Pitani ku blog yake kapena Instagram.