Zomwe Munganene kwa Munthu Amene Akuvutika Maganizo, Malinga ndi Akatswiri a Zaumoyo wa Maganizo

Zamkati

• Chifukwa Chomwe Kulowera Ndikofunika Kwambiri
• Si Zomwe Mukunena, Koma Bwanji Inu Mumazinena Izo
• Zimene Munganene kwa Munthu Yemwe Wapanikizika
• Onetsani chisamaliro ndi nkhawa.
• Pemphani kuti mukambirane kapena kucheza naye.
• Khalani okonda awo # 1 (koma musapitirire).
• Ingofunsani momwe akuchitira.
• ... ndipo ngati muli ndi nkhawa ndi chitetezo chawo, nenani zinazake.
• Zomwe Simuyenera Kunena kwa Munthu Amene Ali Wokhumudwa
• Musathamangire kuthetsa mavuto.
• Osayika mlandu.
• Pewani chiyembekezo cha poizoni.
• Osanena Kuti "Simuyenera Kumva Momwemo."
• Pomaliza, Kumbukirani Cholinga Chanu
• Onaninso za

Ngakhale vuto la coronavirus lisanachitike, kukhumudwa inali imodzi mwazomwe zimafala kwambiri padziko lapansi. Ndipo tsopano, miyezi ingapo kuchokera ku mliriwu, ukukwera. Kafukufuku waposachedwa adapeza kuti "kufalikira kwa zipsinjo" ku U.S. Mwa kuyankhula kwina, chiwerengero cha akuluakulu aku America omwe ali ndi vuto la kuvutika maganizo chawonjezeka kuwirikiza katatu, kotero, ndizotheka kuti mukudziwa. osachepera munthu m'modzi wokhala ndi nkhawa - kaya ukudziwa kapena ayi.

Matenda okhumudwa - omwe amatchedwanso kukhumudwa kwamankhwala - ndimatenda amisala omwe amayambitsa zipsinjo zomwe zimakhudza momwe mumamvera, kuganiza, ndikuchitira zochitika zatsiku ndi tsiku monga kugona ndi kudya, malinga ndi National Institutes of Mental Health (NIMH). Izi ndizosiyana ndikudzimva kukhala wotsika kapena wotsika kwakanthawi kochepa, komwe anthu nthawi zambiri amalongosola kuti "akumva kukhumudwa" kapena kukhala munthu "wokhumudwa". Chifukwa cha nkhaniyi, tikukamba za ndikugwiritsa ntchito mawuwa ponena za anthu omwe ali ndi nkhawa.

Komabe, chifukwa kukhumudwa kumachulukirachulukira, sizitanthauza kuti ndikosavuta kuyankhula (chifukwa cha kusalidwa, kusokonekera kwachikhalidwe, komanso kusowa maphunziro). Tivomerezane: Kudziwa zomwe tinganene kwa munthu amene akuvutika maganizo - kaya ndi wachibale, bwenzi, wofunika wina - zingakhale zovuta. Ndiye, kodi mungatani kuti muthandize okondedwa anu amene akuvutika? Ndipo ndi zinthu ziti zoyenera ndi zolakwika zoti munene kwa munthu amene ali ndi matenda a maganizo? Akatswiri azamisala amayankha mafunsowa, ndikugawana zomwe anganene kwa munthu wachisoni, wovutika ndi matenda, ndi ena ambiri. (Zogwirizana: Manyazi Pazithandizo Zam'maganizo Zikukakamiza Anthu Kuti Azikhala chete)

Chifukwa Chomwe Kulowera Ndikofunika Kwambiri

Ngakhale miyezi yapitayi yakhala yodzipatula makamaka (chifukwa chotalikirana ndi anthu komanso njira zina zofunika zodzitetezera ku COVID-19), mwayi ndiwowonjezereka kwa iwo omwe akuvutika maganizo. Izi ndichifukwa choti kusungulumwa "ndichimodzi mwazomwe zimachitikira omwe ali ndi nkhawa," atero a Forest Talley, Ph.D., katswiri wazamisala komanso woyambitsa wa Attictus Psychological Services ku Folsom, CA. "Izi zimachitika kawirikawiri ngati lingaliro lodzipatula komanso kunyalanyaza. Ambiri mwa iwo omwe ali ndi nkhawa zimawona izi kukhala zopweteka komanso zomveka; kudziona kuti ndiwofunika kumenyedwa kotero kuti amatha kunena kuti," Palibe amene akufuna kukhala pafupi ndi ine, ndipo sindiwadzudzula, bwanji ayenera kusamala? '"

Koma "'iwo" (werengani: inu) muyenera kuwonetsa anthu awa omwe ataya mtima kuti mumawakonda. Kungouza wokondedwa wanu kuti mumawathandiza ndipo mungachite chilichonse kuti muwathandize, "kumapereka chiyembekezo chomwe amafunikira," akufotokoza katswiri wazamisala Charles Herrick, MD, mpando ya Psychiatry ku Danbury, New Milford, ndi zipatala za Norwalk ku Connecticut.

Izi zati, sangayankhe nthawi yomweyo ndi manja otseguka komanso chikwangwani chomwe chimati, "gee, zikomo pondipatsa chiyembekezo." M'malo mwake, mutha kukumana ndi kukana (chitetezo). Mwa kungowayang'ana, mutha kusintha malingaliro awo olakwika (mwachitsanzo, palibe amene amawasamala kapena kuti sakuyenera kukondedwa ndi kuthandizidwa) zomwe zingawathandize kukhala omasuka kukambirana nawo. kumverera.

"Chomwe munthu wovutika maganizo samazindikira ndichakuti mosazindikira adakankhira kutali anthu omwe angakhale othandizira," akutero a Talley. "Mnzathu kapena wachibale atafufuza za munthu wovutikayu, zimathandiza ngati malingaliro olakwikawa osasamala za kusasamala komanso kupanda pake. Zimapereka chotsutsana ndi kusefukira kwachitetezo ndikudzinyadira munthu wopsinjika mtima nthawi zina ."

"Momwe amayankhira kapena kuchita zimadalira munthu ameneyo komanso komwe ali m'miyoyo yawo - kuwathandiza komanso kukhala oleza mtima kudzakhala kofunika kwambiri panthawi yonseyi," akuwonjezera Nina Westbrook, L.M.F.T.

Kuphatikiza apo, kulowa ndikutsegulira zokambirana, mukuthandizanso kuthana ndi malingaliro amisala. "Pomwe timalankhula kwambiri za kukhumudwa monganso momwe timalankhulira zovuta zina m'miyoyo ya anthu omwe timawasamalira (mwachitsanzo, banja, ntchito, sukulu), kusalana kumachepa ndipo anthu sangachite manyazi kapena kudziimba mlandu chifukwa chomwe akuvutikira," akutero katswiri wa zamaganizo Kevin Gilliland, Psy.D, mkulu wamkulu wa Innovation360 ku Dallas. TX, ndi.

“Osadandaula kwambiri za kufunsa mafunso onse oyenera kapena kukhala ndi mawu olondola amomwe mungawathandizire,” akutero Gilliland. "Zomwe anthu amafunadi kudziwa ndikuti sali okha komanso kuti wina amasamala."

Inde, ndizosavuta. Koma, Hei, ndiwe munthu ndipo zotumphukira zimachitika. Mwinamwake munayamba kumveka ngati kholo lophunzitsa. Kapena mwinamwake munayamba kupereka uphungu wosafunsidwa ndi wosathandiza (ie "kodi mwayesa kusinkhasinkha posachedwapa?"). Zikatero, "ingoimitsani zokambiranazo, zivomerezeni, ndikupepesani," atero a Gilliland, omwe amati akupanga kuseka pazonsezi (ngati zikuwoneka bwino). "Simuyenera kukhala wangwiro; muyenera kusamala ndi kukhala okonzeka kukhalapo ndipo izi ndizovuta. Koma ndi mankhwala amphamvu."

Si Zomwe Mukunena, Koma Bwanji Inu Mumazinena Izo

Nthawi zina kubereka ndichinthu chilichonse. "Anthu amadziwa ngati zinthu sizili zenizeni; titha kuzimva," akutero Westbrook. Iye akugogomezera kubwera kuchokera kumalo omasuka, omasuka, omwe angathandize kuonetsetsa kuti ngakhale mutapunthwa mawu, munthu wapafupi ndi inu adzimva kuti amakondedwa ndi wofunika.

Ndipo yesani kuwawona pamasom'pamaso (ngakhale atapatukana mamita asanu). "Choyipa chokhudza COVID-19 ndichakuti zomwe zikadakhala zofunikira kuyendetsa kachilomboka [kulumikizana ndi anthu] ndizowopsa kwa anthu," akutero Gilliland. "Chinthu chimodzi chabwino kwambiri kwa anthu komanso momwe timamvera ndi kukhala paubwenzi ndi anthu ena, ndipo ndiko kuchitira zinthu limodzi maso ndi maso, ndi kukambirana zomwe zimatithandiza kulingalira za moyo mosiyana - ngakhale kungoiwala zovuta za moyo. "

Ngati simukuwawona pamasom'pamaso, amakulimbikitsani kuti muyimbire vidiyo pafoni kapena meseji. "Zoom ndizabwino kuposa kutumizirana mameseji kapena kutumiza maimelo; Ndikuganiza kuti nthawi zina zimakhala bwino kuposa kuyimba foni," akutero Gilliland. (Yokhudzana: Momwe Mungachitire ndi Kusungulumwa Ngati Mumadzipatula Pa Nthawi Ya Coronavirus)

Izi zikunenedwa, zomwe mumayenera kuchita ndi zosayenera kuchita zomwe munganene kwa munthu yemwe ali ndi nkhawa ndizofanana IRL kapena intaneti.

Zimene Munganene kwa Munthu Yemwe Wapanikizika

Onetsani chisamaliro ndi nkhawa.

Yesani kunena kuti: "Ndinkafuna kusiya chifukwa ndikukhudzidwa. Mukuwoneka kuti mukuvutika maganizo [kapena 'chisoni,' 'wotanganidwa,' ndi zina zotero]. Kodi pali chilichonse chimene ndingachite kuti ndikuthandizeni? " Mawu enieni - akhale wamkulu D kapena "osati iwe wekha" - sofunikira kwenikweni, akutero Talley. Chofunika ndichakuti mukutenga njira yolunjika (zambiri pambuyo pake) ndikuwonetsa nkhawa ndi chisamaliro, akufotokoza.

Pemphani kuti mukambirane kapena kucheza naye.

Ngakhale palibe yankho la 'chochita kunena kwa munthu yemwe ali ndi nkhawa', ndikofunikira kuwonetsetsa kuti akudziwa kuti mulipo kuti muwathandize, kaya kulankhula kapena kungocheza.

Mutha kuyesanso kuwatulutsa mnyumbamo pang'ono - bola ngati ma protocol ogwirizana ndi coronavirus (mwachitsanzo, kusamvana, kuvala chigoba) akadali otheka. Ganizirani zokayenda limodzi kapena kutenga khofi. "Matenda okhumudwa nthawi zambiri amalanda anthu kufunitsitsa kuchita zinthu zomwe adaziwona ngati zopindulitsa m'mbuyomu, chifukwa chake kupangitsa mnzako wovutikayo kuti ayambirenso ndikothandiza," akutero a Talley. (Zokhudzana: Momwe Nkhawa Zanga Zamoyo Zonse Zandithandizira Kuthana ndi Coronavirus Panic)

Khalani okonda awo # 1 (koma musapitirire).

Ino ndi nthawi yanu kuti muwawonetse chifukwa chake amakondedwa komanso kukondedwa - popanda kupitirira malire. "Nthawi zambiri zimalimbikitsa kuuza mnzako kapena wokondedwa wako momveka bwino kuti ndiwe wokonda kwambiri, ndipo ngakhale ali ndi nthawi yovuta kuwona kupyola nsalu yakuda yomwe idapangidwa chifukwa chovutika maganizo, mutha kuwona komwe adzadutse ndiku Khalani omasuka pazokayikira zawo, chisoni, kapena chisoni, "atero a Talley.

Simukupeza mawu oyenera kunena? Kumbukirani kuti "nthawi zina zochita zimalankhula bwino kuposa mawu," akutero katswiri wazamisala Caroline Leaf, Ph.D. Kusiya chakudya chamadzulo, kusambira ndi maluwa ena, tumizani makoko a nkhono, ndipo "ingowawonetsani kuti mulipo ngati akufuna," akutero a Leaf.

Ingofunsani momwe akuchitira.

Inde, yankho likhoza kukhala "loopsa," koma akatswiri amalimbikitsa kuitana kukambirana mwa kungofunsa (ndi moona mtima) momwe wokondedwa wanu akuchitira. Aloleni kuti atsegule ndikumvetsera. Mawu ofunika: mvetserani. "Ganiza usanayankhe," akutero a Leaf. "Tengani osachepera 30-90 masekondi kuti mumvetsere zomwe akunena chifukwa ndi momwe ubongo umatengera nthawi yayitali kuti ikwaniritse zambiri. Mwanjira imeneyi simukuchitapo kanthu mopanda chidwi."

"Mukakayikira ingomverani - musalankhule ndipo osakulangizani," akutero Dr. Herrick. Mwachidziwikire, simukufuna kukhala chete. Ngakhale kukhala phewa kwa mnzanu amene akusowa thandizo ndi njira yabwino kwambiri yochitira chifundo, yesaninso kunena zinthu monga "Ndakumva." Ngati mudakumanapo ndi vuto la matenda amisala m'mbuyomu, mutha kugwiritsanso ntchito nthawiyi kuti mumve chisoni ndikumvera chisoni. Ganizirani: "Ndikudziwa momwe izi zimayamwa; ndakhala pano, nanenso."

... ndipo ngati muli ndi nkhawa ndi chitetezo chawo, nenani zinazake.

Nthawi zina - makamaka pankhani yachitetezo - mumangoyenera kulunjika. “Ngati mukudera nkhaŵa bwenzi lanu lopsinjika maganizo kapena chitetezero cha wokondedwa wanu, ingofunsani,” akulimbikitsa motero Talley. "Funsani mosapita m'mbali ngati aganiza, kapena akuganiza zodzipweteka kapena kudzipha okha. Ayi, izi sizingapangitse wina kuganiza zodzipha yemwe sanaganizirepo za izi. Koma zitha kupangitsa kuti wina amene akufuna kudzipha tengani njira ina. "

Ndipo ngakhale kukhudzidwa ndikofunikira mumitundu yonse yamakambirano awa, ndikofunikira kwambiri pokhudza mitu monga kudzivulaza ndi kudzipha. Ino ndi nthawi yabwino kutsimikizira kuchuluka kwa zomwe mwabwera chifukwa cha iwo ndikufuna kuwathandiza kuti azimva bwino. (Zokhudzana: Zomwe Aliyense Ayenera Kudziwa Zokhudza Kuchuluka Kwa Kudzipha Kwa US)

Kumbukirani: Kudzipha ndi chizindikiro chinanso cha kuvutika maganizo—ngakhale, inde, n’kolemera kwambiri kuposa kunena kuti kudziona kuti ndi wosafunika. "Ndipo ngakhale kuti imagwira anthu ambiri ngati lingaliro losamvetseka kapena ngakhale lingaliro losafunikira, nthawi zina kukhumudwa kumatha kukhala koipa kwambiri mwakuti sitimatha kuwona moyo woyenera kukhala nawo," akutero a Gilliland. "Anthu akuwopa kuti [kufunsa] kudzapatsa wina lingaliro [lodzipha]. Ndikukulonjezani; simudzawapatsa lingaliro - mukhoza kupulumutsa moyo wawo."

Zomwe Simuyenera Kunena kwa Munthu Amene Ali Wokhumudwa

Musathamangire kuthetsa mavuto.

"Ngati munthu wopsinjika akufuna kulankhula za zomwe zili mumtima mwake mverani," akutero a Talley. Osapereka mayankho pokhapokha ngati atafunsidwa. N'zoona kuti ndi bwino kunena kuti 'Kodi ndinganene chinachake?' koma pewani kupanga semina yothetsa mavuto. "

Leaf akuvomereza. "Pewani kutembenuzira zokambiranazo kwa inu kapena upangiri uliwonse womwe mungakhale nawo.Khalanipo, mvetserani zomwe akunena, ndipo khalani maso pa zomwe akumana nazo pokhapokha atatembenukira kwa inu kuti akupatseni uphungu. "

Ndipo ngati iwo chitani funsani chidziwitso, mutha kuyankhula za momwe kupeza sing'anga kulili gawo lalikulu pakuchira (ndipo mwinanso kuchita nthabwala zopepuka za momwe inunso simuli dokotala). Akumbutseni kuti pali akatswiri omwe ali ndi zida zambiri zowathandiza kuti azikhala bwino. (Zogwirizana: Zothandizira Kugwiritsa Ntchito Mental Health kwa Black Womxn)

Osayika mlandu.

"Kuimba mlandu ndiayi idzakhala yankho, "akutero Westbrook." Yesani kuchotsa vutolo kwa munthuyo - kukambirana kukhumudwa chifukwa chongokhala kwake kunja kwa munthuyu, m'malo mongonena [kapena kunena] kuti ndi 'munthu wopsinjika mtima. .'"

Talley akuti ngati mukuganiza kuti izi ndi zodziwikiratu, muyenera kudziwa kuti zimachitika nthawi zambiri kuposa momwe mungaganizire - ndipo nthawi zambiri zimakhala mosadziwa. "Mosazindikira, mlandu woterewu umatha kubwera pamene anthu amangoyang'ana kuthetsa mavuto, zomwe nthawi zambiri zimaphatikizapo kukonza zomwe ena akuwona kuti akusowa."

Mwachitsanzo, kuuza munthu kuti "aganizire zabwino" - mawu othetsa mavuto - akhoza kusonyeza kuti kuvutika maganizo kulipo chifukwa munthuyo akuyang'ana pa zoipa. Simungafune kuti mwadzidzidzi munganene kuti kukhumudwitsidwa ndi vuto lawo ... pomwe, sichoncho.

Pewani chiyembekezo cha poizoni.

"Munthu amene mumamukonda akavutika maganizo, pewani mawu osalimbikitsa monga akuti, 'zonse zidzayenda bwino' kapena 'kuthokoza chifukwa cha zomwe muli nazo,'” akutero a Leaf. " amadziimba mlandu kapena kuchita manyazi chifukwa cha mmene akumvera kapena chifukwa chakuti sangakhale osangalala.” Uwu ndi mtundu wina wa kuyatsa gasi.

Osanena Kuti "Simuyenera Kumva Momwemo."

Apanso, izi zitha kuwonedwa ngati zowunikira ndipo sizothandiza. "Kumbukirani, kuvutika maganizo kwawo sikufanana ndi zovala zomwe amavala. Ngati mukufuna kupereka malangizo pa zinthu zomwe mnzanu / wokondedwa wanu wasankha mwadala, ndiye muwapatse malangizo a mafashoni, kupeza zakudya zopatsa thanzi, kapena zomwe mwasankha posachedwa. osawauza kuti sayenera kukhumudwa, "akutero a Talley.

Ngati mukuvutika kwambiri kukhala achifundo, tengani nthawi kuti mupeze zofunikira ndikuwerenga za kukhumudwa pa intaneti (ganizirani: nkhani zathanzi zochokera kumawebusayiti odalirika, National Institutes of Health, ndi zolemba zanu zolembedwa ndi anthu omwe ali ndi nkhawa ) ndikudzikonzekeretsani musanakhale ndi mtima ndi munthu amene akuvutika ndi kukhumudwa.

Pomaliza, Kumbukirani Cholinga Chanu

Westbrook akukumbutsani cholemba chofunikira kwambiri ichi: "Cholinga chake ndikuwabwezeretsa kukhala iwo,” akufotokoza motero. sakuchita zinthu zomwe amakonda, sakhala ndi nthawi yocheza ndi okondedwa awo. Tikufuna [kuthandizira] kuchotsa kukhumudwa kuti athe kubwerera ku zomwe ali. "Lowani zokambiranazi kuchokera pamalo achikondi chenicheni ndi chifundo, dziphunzitseni momwe mungathere, ndipo khalani ogwirizana ndi omwe alowa nawo. Ngakhale mutatero ' akumananso ndi kukana, amakufunani kuposa kale lomwe pakali pano.

Onaninso za