Momwe Mungachitire ndi Nkhawa Zaumoyo Pakati pa COVID-19, ndi Pambuyo pake

Zamkati

• Kodi nkhawa ya thanzi ndi chiyani?
• Kodi nkhawa za thanzi ndi zofala bwanji?
• Kodi mungadziwe bwanji ngati muli ndi nkhawa yathanzi?
• Zimakhudza moyo wanu.
• Mukulimbana kwambiri ndi kusatsimikizika.
• Zizindikiro zanu zimakula mukapanikizika.
• Zomwe Muyenera Kuchita Ngati Mukuganiza Kuti Mutha Kukhala Ndi Nkhawa Zaumoyo
• Ganizirani zamankhwala.
• Ngati mulibe kale, pezani dokotala wamkulu yemwe mumamukhulupirira.
• Phatikizani machitidwe olingalira.
• Masewera olimbitsa thupi.
• Ndipo nawa malingaliro ena okhudza kuthana ndi nkhawa zokhudzana ndi thanzi la COVID:
• Chepetsani nthawi yapa media media komanso nthawi yankhani.
• Khalani ndi maziko olimba a zizolowezi zabwino.
• Yesetsani kuona zinthu moyenera.
• Onaninso za

Kodi kununkhiza, kukhosi, kapena kupweteka kwa mutu kumakupangitsani kukhala amantha, kapena kukutumizirani molunjika kwa "Dr. Google" kuti muwone ngati muli ndi matenda? Makamaka munthawi ya coronavirus (COVID-19), ndizomveka-mwina ngakhale anzeru-kukhala ndi nkhawa ndi thanzi lanu komanso zidziwitso zatsopano zomwe mukukumana nazo.

Koma kwa anthu omwe ali ndi vuto la thanzi, kuda nkhawa kwambiri za kudwala kumatha kukhala chinthu chachikulu chomwe chimayamba kusokoneza moyo watsiku ndi tsiku. Koma mungadziwe bwanji kusiyana pakati pa kukhala tcheru ndi nkhawa ndi thanzi lanu? Mayankho, patsogolo.

Kodi nkhawa ya thanzi ndi chiyani?

Momwe zimakhalira, "nkhawa zaumoyo" si matenda enieni. Ndi mawu omwe amagwiritsidwa ntchito ndi asing'anga komanso anthu onse kutanthauza nkhawa za thanzi lanu. “Nkhawa yazaumoyo imagwiritsidwa ntchito kwambiri masiku ano pofotokoza za munthu amene ali ndi maganizo olakwika okhudza thanzi lake,” akutero Alison Seponara, M.S., L.P.C., katswiri wa zamaganizo amene ali ndi cilolezo codziŵa za nkhawa.

Chidziwitso chovomerezeka chomwe chimagwirizana kwambiri ndi nkhawa yazaumoyo chimatchedwa matenda nkhawa, omwe amadziwika ndi mantha komanso kuda nkhawa zakumva kusasangalala, ndikukhala otanganidwa ndi matenda kapena matenda, akufotokoza Seponara. "Munthuyo amathanso kukhala ndi nkhawa kuti zizindikilo zazing'ono kapena kumva kwa thupi kumatanthauza kuti ali ndi matenda akulu," akutero.

Mwachitsanzo, mutha kuda nkhawa kuti mutu uliwonse ndi chotupa muubongo. Kapenanso zofunikira kwambiri masiku ano, mutha kuda nkhawa kuti zilonda zapakhosi kapena m'mimba ndi chizindikiro chotheka cha COVID-19. Pakakhala nkhawa yayikulu yathanzi, kukhala ndi nkhawa yayikulu yokhudzana ndi zizindikilo zenizeni kumatchedwa somatic symptom disorder. (Zokhudzana: Momwe Nkhawa Zanga Zamoyo Zonse Zandithandizira Kuthana ndi Coronavirus Panic)

Choyipa chachikulu ndikuti nkhawa zonsezi zimatha chifukwa zizindikiro zakuthupi. "Zizindikiro zodziwika za nkhawa zimaphatikizapo kuthamanga mtima, kukhwima pachifuwa, kupsinjika m'mimba, kupweteka mutu, ndi jitters, kungotchulapo ochepa," atero a Ken Goodman, LCSW, omwe amapanga The Anxcare Solution Series komanso membala wa board ya Anxcare and Depression Msonkhano wa America (ADAA). "Zizindikirozi zimamasuliridwa mosavuta ngati zizindikiro za matenda owopsa azachipatala monga matenda amtima, khansa yam'mimba, khansa yaubongo, ndi ALS." (Onani: Momwe Maganizo Anu Alili ndi Matumbo Anu)

BTW, mwina mukuganiza kuti zonsezi zikumveka mofanana ndi hypochondriasis-kapena hypochondria. Akatswiri amati ichi ndi matenda achikale, osati chifukwa chakuti hypochondria imakhudzidwa kwambiri ndi kusalidwa koyipa, komanso chifukwa sichinatsimikizire kwenikweni zizindikiro zenizeni zomwe anthu omwe ali ndi nkhawa zokhudzana ndi thanzi amakumana nazo, komanso sizinapereke chitsogozo cha momwe angathetsere zizindikirozo. M'malo mwake, hypochondria nthawi zambiri idatsamira pa mfundo yakuti anthu omwe ali ndi nkhawa zaumoyo ali ndi zizindikiro "zosadziwika", kutanthauza kuti zizindikirozo siziri zenizeni kapena sizingachiritsidwe. Chotsatira chake, hypochondria sichilinso mu Diagnostic and Statistical Manual of Mental Disorders, kapena DSM-5, zomwe akatswiri a maganizo ndi odwala amagwiritsa ntchito kuti apeze matenda.

Kodi nkhawa za thanzi ndi zofala bwanji?

Akuti matenda ovutika maganizo amakhudza pakati pa 1.3 peresenti mpaka 10 peresenti ya anthu ambiri, ndipo amuna ndi akazi amakhudzidwa mofanana, akutero Seponara.

Koma kuda nkhawa ndi thanzi lanu kumatha kukhalanso chizindikiro cha matenda amisala, atero a Lynn F. Bufka, Ph.D., director director of the transformation and quality in the American Psychological Association. Ndipo deta ikuwonetsa kuti, pakati pa mliri wa COVID-19, nkhawa zonse zikuchulukirachulukira-monga, kwenikweni pakukwera.

Deta yomwe inasonkhanitsidwa ndi The Centers for Disease Control and Prevention (CDC) mu 2019 idawonetsa kuti pafupifupi 8% ya anthu aku US adanenapo za zovuta zamatenda. Za 2020? Zambiri zomwe zasonkhanitsidwa kuyambira Epulo mpaka Julayi 2020 zikuwonetsa kuti ziwerengerozi zidalumphira kupitilira 30 (!) peresenti. (Zogwirizana: Momwe Mliri wa Coronavirus Ungakulitsire Zizindikiro za Obsessive-Compulsive Disorder)

Pali anthu omwe ndimawawona omwe akuwoneka kuti sangachotse malingaliro olakwika okhudzana ndi kutenga kachilomboka, omwe amakhulupirira kuti ngati atapeza, adzafa. Ndipamene mantha enieni amkati amachokera masiku ano.

Alison Seponara, MS, L.P.C.

Bufka akuti ndizomveka kuti anthu akukhala ndi nkhawa kwambiri pakali pano, makamaka pa thanzi lawo. "Pakadali pano ndi coronavirus, tili ndi zambiri zosagwirizana," akutero. "Ndiye mukuyesera kuti mudziwe, ndi chidziwitso chotani chomwe ndimakhulupirira? Kodi ndingakhulupirire zomwe akuluakulu a boma akunena kapena ayi? Izi ndizochuluka kwa munthu mmodzi, ndipo zimayika maziko a nkhawa ndi nkhawa." Onjezerani kuti matenda omwe amatha kufalikira ndi zizindikiritso zosamveka zomwe zimayambitsanso chimfine, chifuwa, kapena kupsinjika, ndipo ndizosavuta kuwona chifukwa chomwe anthu azidzayang'ana kwambiri zomwe matupi awo akukumana, akufotokoza Bufka.

Ntchito zotsegulanso ndizovuta. "Pali makasitomala ambiri omwe akundifikira kuti ndilandire chithandizo kuyambira pomwe tidayambanso kutseguliranso masitolo ndi malo odyera," akutero Seponara. "Pali anthu omwe ndimawawona omwe akuwoneka kuti sangachotse malingaliro olakwika okhudzana ndi kutenga kachilomboka, omwe amakhulupirira kuti akawatenga, adzafa. Ndipamene mantha enieni amkati amachokera masiku ano."

Kodi mungadziwe bwanji ngati muli ndi nkhawa yathanzi?

Kungakhale kovuta kudziwa kusiyana pakati pakulimbikitsa thanzi lanu komanso nkhawa zaumoyo.

Malinga ndi Seponara, zizindikilo zina zamavuto azaumoyo omwe akuyenera kuthandizidwa ndi awa:

• Kugwiritsa ntchito "Dr. Google" (komanso "Dr. Google" yekha) ngati chofotokozera pamene simukumva bwino (FYI: Kafukufuku watsopano akuwonetsa kuti "Dr. Google" nthawi zonse amakhala olakwika!)
• Kutanganidwa kwambiri ndi kukhala kapena kutenga matenda aakulu
• Kuyang'ana mobwerezabwereza thupi lanu ngati muli ndi matenda kapena matenda (mwachitsanzo, kuyang'ana zotupa kapena kusintha kwa thupi osati pafupipafupi, koma mokakamiza, mwina kangapo patsiku)
• Kupewa anthu, malo, kapena zochitika poopa zovuta zaumoyo (zomwe, BTW,amachita kupanga zomveka pa mliri-zambiri pazomwe zili pansipa)
• Kuda nkhawa mopitirira muyeso kuti zizindikilo zazing'ono kapena kumva kwa thupi kumatanthauza kuti uli ndi matenda oopsa
• Kudandaula mopitirira muyeso kuti muli ndi matenda enaake enieni chifukwa amapezeka m'banja lanu (zomwe zati, kuyesa kwa majini kumatha kukhala njira yoyenera kuchitapo)
• Kupangana ndi achipatala pafupipafupi kuti mutsimikizire kapena kupeŵa chithandizo chamankhwala kuopa kupezeka ndi matenda aakulu

Zachidziwikire, zina mwakhalidwezi - monga kupewa anthu, malo, ndi zochitika zomwe zingaike pachiwopsezo ku thanzi lawo - ndizomveka panthawi ya mliri. Koma pali kusiyana kwakukulu pakati pa kusamala kwabwinobwino, kusamala za thanzi lanu komanso kukhala ndi vuto la nkhawa. Nazi zomwe muyenera kuyang'anira.

Zimakhudza moyo wanu.

"Chizindikiro chodziwika ndi vuto lililonse la nkhawa, kapena matenda ena aliwonse amisala, ndikuti ngati zomwe zikuchitika zikukukhudzani mbali zina za moyo wanu," akufotokoza motero Seponara. Mwachitsanzo: Kodi mukugona? Kudya? Kodi mungagwire ntchito? Kodi ubale wanu ukukhudzidwa? Kodi mumakhala ndi mantha pafupipafupi? Ngati madera ena m'moyo wanu akukhudzidwa, nkhawa zanu zimatha kupitirira kukhala athanzi.

Mukulimbana kwambiri ndi kusatsimikizika.

Pakali pano ndi coronavirus, tili ndi zidziwitso zambiri zosagwirizana, ndipo zimakhazikitsa njira yakupsinjika ndi nkhawa.

Lynn F. Bufka, Ph.D.

Dzifunseni kuti: Ndimatha bwanji kusatsimikizika konse? Makamaka ndi nkhawa yopeza kapena kukhala ndi COVID-19, zinthu zimatha kukhala zopusitsa pang'ono chifukwa ngakhale kuyezetsa kwa COVID-19 kumangokudziwitsani ngati muli ndi kachilomboka pakanthawi kochepa. Chifukwa chake, kuyezetsa sikungakhale kolimbikitsa kwambiri. Ngati kusatsimikizika kumeneku kumawoneka ngati kochulukirapo, kungakhale chizindikiro kuti nkhawa ndi vuto, akutero Bufka. (Zokhudzana: Momwe Mungathanirane Ndi Kupsinjika kwa COVID-19 Mukapanda Kukhala Kunyumba)

Zizindikiro zanu zimakula mukapanikizika.

Chifukwa nkhawa imatha kuyambitsa zizindikilo zathu, zimakhala zovuta kudziwa ngati mukudwala kapena mwapanikizika. Bufka amalimbikitsa kuyang'ana mitundu. "Kodi zizindikiro zanu zimatha kutuluka pakompyuta, kusiya kumvetsera nkhani, kapena kupita kokachita zosangalatsa? Ndiye kuti izi zitha kukhala chizindikiro cha kupsinjika kuposa matenda."

Zomwe Muyenera Kuchita Ngati Mukuganiza Kuti Mutha Kukhala Ndi Nkhawa Zaumoyo

Ngati mukudzizindikira nokha pazizindikiro pamwambapa za nkhawa yazaumoyo, nkhani yabwino ndiyakuti pali njira zingapo zopezera thandizo ndikumva bwino.

Ganizirani zamankhwala.

Monga momwe zimakhalira ndi zovuta zina zamaganizidwe, pali, mwatsoka, kusalana kwina kofunikira kuthandizidwa pazaumoyo. Mofanana ndi momwe anthu anganene mosasamala, "Ndine waukhondo kwambiri, ndine OCD!" anthu amathanso kunena zinthu monga, "Ugh, ndine wachinyengo kwambiri." (Onani: Chifukwa Chiyani Muyenera Kusiya Kunena Kuti Muli Ndi Nkhawa Ngati Simukutero)

Mawu amtunduwu angapangitse kuti zikhale zovuta kwa anthu omwe ali ndi nkhawa kuti apeze chithandizo, akutero Seponara. "Tabwera zaka 20 zapitazi, koma sindingakuwuzeni kuti ndi makasitomala angati omwe ndimawawona omwe akuchita manyazi kwambiri chifukwa chofunikira" chithandizo chamankhwala, "akufotokoza. "Chowonadi ndichakuti, chithandizo ndi chimodzi mwazinthu zolimba mtima kwambiri zomwe mungadzipange nokha."

Therapy yamtundu uliwonse itha kuthandiza, koma kafukufuku akuwonetsa kuzindikira kwamankhwala (CBT) imathandiza kwambiri pakakhala nkhawa, akuwonjezera Seponara. Kuphatikiza apo, ngakhale mutakhala ndi mavuto ena azaumoyo omwe akuyenera kuthandizidwa, chisamaliro cham'maganizo nthawi zonse ndi lingaliro labwino mosasamala kanthu, atero a Bufka. "Maganizo athu akakhala abwino, thanzi lathu lakuthupi limakhala bwino." (Umu ndi momwe mungapezere wothandizira wabwino kwambiri kwa inu.)

Ngati mulibe kale, pezani dokotala wamkulu yemwe mumamukhulupirira.

Nthawi zambiri timamva nkhani za anthu omwe adakankhira madotolo omwe adawachotsa, omwe adalimbikitsa thanzi lawo atadziwa kuti palibe cholakwika. Zikafika pokhudzana ndi nkhawa yazaumoyo, zimakhala zovuta kudziwa nthawi yoti mudzichirikizire nokha, komanso nthawi yomwe mungalimbikitsidwe ndi dokotala kunena zonse zili bwino.

"Tili m'malo abwino oti tidziyimira tokha tikakhala ndi ubale wopitilira ndi omwe amatisamalira omwe amatidziwa ndipo amatha kunena zomwe zili kwa ife, ndi zomwe siziri," akutero Bufka. "Zimakhala zovuta ukawona wina kwa nthawi yoyamba." (Nawa maupangiri angapo amomwe mungapindulire ndi ulendo wa dokotala wanu.)

Phatikizani machitidwe olingalira.

Kaya ndi yoga, kusinkhasinkha, Tai Chi, kupuma mpweya, kapena kuyenda m'chilengedwe, kuchita chilichonse chomwe chingakuthandizeni kuti mukhale odekha, osamala mutha kuthandizika ndi nkhawa zambiri, atero Seponara. "Kafukufuku wambiri adawonetsanso kuti kukhala ndi moyo wosamala kwambiri kumathandizira kuti pakhale malingaliro ochepa mthupi mwanu," akuwonjezera.

Masewera olimbitsa thupi.

Pali kotero maubwino ambiri amthupi mukamachita masewera olimbitsa thupi. Koma makamaka kwa iwo omwe ali ndi nkhawa yazaumoyo, kuchita masewera olimbitsa thupi kumatha kuthandiza anthu kumvetsetsa momwe matupi awo amasinthira tsiku lonse, atero a Bufka. Izi zingapangitse kuti zizindikiro zina zakuthupi za nkhawa zisamasokonezeke.

"Mutha kumva mwadzidzidzi mtima wanu ukugunda ndikuganiza kuti china chake chalakwika ndi inu, nditaiwala kuti mwangokwera masitepe kuti muyankhe foni kapena chifukwa mwanayo anali kulira," akufotokoza Bufka. "Kuchita masewera olimbitsa thupi kumathandiza kuti anthu agwirizane ndi zomwe thupi lawo limachita." (Zokhudzana: Apa ndi Momwe Kugwirira Ntchito Kungakupangitseni Kuti Mukhale Olimba Mtima Kupsinjika)

Ndipo nawa malingaliro ena okhudza kuthana ndi nkhawa zokhudzana ndi thanzi la COVID:

Chepetsani nthawi yapa media media komanso nthawi yankhani.

"Gawo loyamba lomwe mungachite ndikuchepetsa nthawi tsiku lililonse kuti muzilola kuwonera kapena kuwerenga nkhani kwa mphindi 30," akutero Seponara. Amalimbikitsanso kukhazikitsa malire ofanana ndi malo ochezera, chifukwa pali nkhani zambiri komanso zambiri zokhudzana ndi COVID pamenepo, nawonso. "Zimitsani zamagetsi, zidziwitso, ndi TV. Ndikukhulupirira, mupeza zonse zomwe mungafune mu mphindi 30zi." (Zokhudzana: Momwe Makonda Azomwe Amakhudzira Moyo Wanu Wam'maganizo ndi Thupi Lanu)

Khalani ndi maziko olimba a zizolowezi zabwino.

Kutha nthawi yochulukirapo kunyumba chifukwa chotseka kwasokoneza kwambiri magawo a aliyense. Koma Bufka akuti pali gulu lalikulu la machitidwe omwe anthu ambiri amafunikira kuti akhale ndi thanzi labwino lamalingaliro: kugona bwino, kuchita masewera olimbitsa thupi nthawi zonse, madzi okwanira okwanira, zakudya zabwino, komanso kulumikizana ndi anthu (ngakhale zili zenizeni). Dzifunseni nokha ndikuwona momwe mukuyendera ndi zofunikira zathanzi izi. Ngati ndi kotheka, pezani chilichonse chomwe mukusowa pano. (Ndipo musaiwale kuti kupatulidwa anthu ena kumatha kukupatsani thanzi labwino.)

Yesetsani kuona zinthu moyenera.

Ndi zachilendo kuopa kutenga COVID-19. Koma kupatula kuchita zinthu zofunikira kuti mupewe kuchipeza, kuda nkhawa zomwe zingachitike mutakhala chitani kuzipeza sizingathandize. Chowonadi ndi chakuti, kupezeka ndi COVID-19 kumatero ayi Amatanthauza chilango cha imfa, akutero Seponara. "Izi sizikutanthauza kuti sitiyenera kutenga zodzitetezera moyenera, koma sitingakhale moyo wamantha."

Onaninso za