Chifukwa Chomwe Mungadzuke Ndi Mantha

Zamkati

• Kodi chimachitika ndi chiani?
• Zizindikiro zathupi
• Zizindikiro zam'maganizo
• Zizindikiro zamaganizidwe
• Nchiyani chimayambitsa mantha usiku?
• Chibadwa
• Kupsinjika
• Umagwirira wamaubongo amasintha
• Zochitika pamoyo
• Zochitika
• Zowopsa zam'mbuyomu
• Kodi amawapeza bwanji?
• Momwe mungapangire kuti asiye
• Chithandizo pakadali pano
• Mankhwala a nthawi yayitali
• Zomwe muyenera kuyembekezera mukadzuka ndi mantha
• Mfundo yofunika

Mukadzuka ndi mantha, mwina mukukumana ndi usiku, kapena usiku, mantha.

Zochitikazi zimayambitsa zizindikiro monga mantha ena aliwonse - kutuluka thukuta, kugunda kwamtima mwachangu, komanso kupumira mwachangu - koma chifukwa mudali atagona pomwe adayamba, mutha kudzuka osokonezeka kapena mantha.

Monga kuwopsa kwamasana, mutha kuchitapo kanthu kuti muchepetse kupsinjika kapena mantha komanso zizindikilo zina.

Ngati izi zimachitika pafupipafupi, mutha kupeza mankhwala omwe angathetseretu mantha. Pemphani kuti mudziwe zambiri zamantha zomwe zimadzutsa inu.

Kodi chimachitika ndi chiani?

Zizindikiro zoyambitsa mantha nthawi iliyonse patsiku zitha kugawidwa m'magulu atatu. Kuti mukhale owopsa, muyenera kuwona zinayi kapena zingapo mwazizindikirozi nthawi imodzi.

Zizindikiro zathupi

• thukuta
• kuzizira
• nseru
• kugunda kwa mtima
• kumverera kukomoka kapena kusakhazikika
• kunjenjemera kapena kugwedezeka
• kumverera chizungulire kapena mutu wopepuka
• kupuma movutikira
• Kupweteka pachifuwa kapena kupweteka
• kumva kulasalasa kapena kufooka
• kutentha kapena kuzizira

Zizindikiro zam'maganizo

• kukhala ndi mantha mwadzidzidzi akumwalira
• kuopa kutaya mphamvu
• kuwopa kukhala pachiwopsezo

Zizindikiro zamaganizidwe

• kumverera kusweka kapena kutsamwa
• kumverera kuti sikudalumikizidwe ndi wekha kapena zenizeni, zomwe zimadziwika kuti kudziwonetsera komanso kudzichotsera

Nchiyani chimayambitsa mantha usiku?

Sizikudziwika chomwe chimayambitsa mantha, kapena chifukwa chake munthu m'modzi mwa anthu 75 amakhala ndi matenda osadziwika omwe amadziwika kuti panic disorder.

Ochita kafukufuku apeza zomwe zingayambitse chiopsezo chanu chowopsa usiku. Ngakhale zili choncho, sikuti aliyense amene ali ndi zoopsazi adzauka ndi mantha.

Nazi zomwe zingayambitse mtundu uliwonse wamantha.

Chibadwa

Ngati muli ndi achibale omwe ali ndi mbiri ya mantha kapena mantha, mutha kukhala ndi mantha.

Kupsinjika

Kuda nkhawa sikofanana ndi mantha, koma zinthu ziwirizi ndizofanana. Kumva kupsinjika, kutopa, kapena kuda nkhawa kwambiri kumatha kukhala pachiwopsezo chamtsogolo.

Umagwirira wamaubongo amasintha

Kusintha kwa mahomoni kapena kusintha kwa mankhwala kumatha kukhudza ubongo wanu. Izi zitha kuyambitsa mantha.

Zochitika pamoyo

Kusokonezeka m'moyo wanu wamwini kapena waluso kumatha kudzetsa nkhawa kapena nkhawa zambiri. Izi zitha kubweretsa mantha.

Zochitika

Zinthu ndi zovuta zitha kuwonjezera mwayi wamantha. Izi zingaphatikizepo:

• matenda ovutika maganizo
• kupsinjika kwakukulu
• post-traumatic stress disorder
• matenda osokoneza bongo

Anthu omwe ali ndi phobias amatha kukumana ndi mantha omwe amawadzutsa.

Zowopsa zam'mbuyomu

Kuopa kukhala ndi mantha ena kumawonjezera nkhawa. Izi zitha kubweretsa kugona, kuwonjezeka kwa nkhawa, komanso chiwopsezo chachikulu chowopsa.

Kodi amawapeza bwanji?

Kuyezetsa magazi, kuyerekezera kulingalira, ndi mayeso athupi sangadziwe ngati mukuchita mantha kapena ngati muli ndi vuto lamanjenje. Komabe, amatha kuchotsa zina zomwe zingayambitse zofananira, monga matenda a chithokomiro ndi mtima, pakati pa ena.

Ngati zotsatirazi sizikuwonetsa vuto, dokotala wanu atha kukambirana za zidziwitso zanu komanso mbiri yazaumoyo wanu. Akhozanso kufunsa zakupsinjika kwanu komanso zochitika zilizonse zomwe zikuchitika zomwe zingayambitse mantha.

Ngati dokotala akukhulupirira kuti mwakhala mukuchita mantha kapena muli ndi vuto lamantha, atha kukutumizirani kwa katswiri wazamankhwala kuti muwunikenso. Wothandizira kapena wama psychology amatha kukuthandizani kumvetsetsa zomwe zimayambitsa matenda amantha ndikuyesetsa kuwathetsa.

Momwe mungapangire kuti asiye

Ngakhale mantha amantha angakhale osasangalatsa, siowopsa. Zizindikiro zimatha kukhala zosokoneza komanso zowopsa, koma njira izi zithandizira kuzisiya ndikuziimitsa palimodzi. Izi zochizira mantha ndizo:

Chithandizo pakadali pano

Ngati mukukumana ndi mantha, izi zingathandize kuchepetsa zizindikiro:

• Dzithandizeni kupumula. M'malo mongoganizira momwe mukumvera mofulumira, yang'anani mpweya wanu. Ganizirani pakupuma pang'ono, kupuma pang'ono. Mverani kukomoka nsagwada ndi mapewa anu, ndikuuza minofu yanu kuti imasuke.
• Dzichotseni nokha. Ngati zizindikiritso zamantha zikuwonjezeka, mutha kuyesetsa kudzipatula kuzinthu zakuthupi podzipatsa ntchito ina. Bwererani chammbuyo kuchokera ku 100 pakadutsa katatu. Lankhulani ndi mnzanu za kukumbukira kosangalatsa kapena nkhani yoseketsa. Kuyika malingaliro anu kutali ndi zomverera m'thupi lanu kumawathandiza kuti asamaganize.
• Khalani phee. Sungani mapaketi oundana okonzeka kupita mufiriji yanu. Ikani nawo kumbuyo kwanu kapena m'khosi. Sipani kapu yamadzi otentha pang'onopang'ono. Muzimverera ngati "kuzirala" momwe zikufikira thupi lanu.
• Pitani kokayenda. Kuchita masewera olimbitsa thupi pang'ono kungathandize kuti thupi lanu lidziyese lokha. Funsani mnzanu kuti ayende nanu ngati mungathe. Zosokoneza zina zidzakhala mpumulo wolandiridwa.

Mankhwala a nthawi yayitali

Ngati mumakhala ndi mantha pafupipafupi, mungafune kukambirana ndi adotolo zamankhwala omwe angakuthandizeni kuti muchepetse ziwopsezozo komanso kuti zisachitike mtsogolo. Mankhwalawa ndi awa:

• Chithandizo. Chidziwitso chamakhalidwe (CBT) ndi mtundu wina wamankhwala amisala. Pakati pa magawo, mugwira ntchito ndi othandizira kuti mumvetsetse zomwe zingayambitse mantha anu. Mupezanso njira zokuthandizani kuti muchepetse zizindikilo mwachangu zikadzachitikanso.
• Mankhwala. Dokotala wanu akhoza kukupatsani mankhwala kuti akuthandizeni kupewa mantha amtsogolo. Mukakhala ndi mantha mukamamwa mankhwalawa, zizindikilozo zimakhala zochepa kwambiri.

Zizindikiro izi zitha kuwonetsa kuti ndi nthawi yoti mulankhule ndi dokotala za zomwe mungachite ndi chithandizo chomwe mungapeze:

• mukukumana ndi ziwopsezo zoposa ziwiri pamwezi
• mukuvutika kugona kapena kupumula kuopa kudzuka ndi mantha ena
• mukuwonetsa zizindikilo zina zomwe zitha kukhala zokhudzana ndi mantha, monga nkhawa kapena nkhawa

Zomwe muyenera kuyembekezera mukadzuka ndi mantha

Mukadzuka ndi mantha, ndizachilengedwe kumva kusokonezeka kwambiri. Zizindikiro zake zingawoneke ngati zazikulu.

Mutha kukhala ndi zovuta kudziwa ngati mumalota kapena ayi. Mwinanso mungaganize kuti mukudwala matenda a mtima. Zizindikiro monga kupweteka pachifuwa sizachilendo.

Zowopsa zambiri zimangodutsa mphindi 10 ndipo zizizindikiro zimatha m'gawo lonselo. Mukadzuka ndi mantha, mwina mukuyandikira kukula kwa zizindikirazo. Zizindikiro zimatha kutha kuyambira pamenepo.

Mfundo yofunika

Sizikudziwika chifukwa chake anthu amakhala ndi mantha, koma zoyambitsa zina zitha kupangitsa mwayi wadzuka ndi umodzi. Mutha kukhala ndi mantha amodzi, kapena mungakhale nawo angapo.

Izi ndizachiritsika. Mutha kuchitapo kanthu munthawiyo kuti muchepetse matenda. Muthanso kuthana ndi mantha amtsogolo ndi mankhwala ndi mankhwala.