Chifukwa Chake Muyenera Kusiya Kunena Kuti Muli Ndi Nkhawa Ngati Simutero

Zamkati

• 1. Nkhawa imakhudza ubongo mosiyana ndi mitsempha.
• 2. Nkhawa si kutengeka kwakanthawi kapena kuchitapo kanthu.
• 3. Kuda nkhawa kumadziwika ngati matenda amisala.
• 4. Kuda nkhawa kumatha kukhala ndi zovuta zina zakuthupi.
• 5. Nthawi zambiri nkhawa zimakhala zovuta m'banja.
• The Takeaway
• Onaninso za

Aliyense ali ndi mlandu wogwiritsa ntchito mawu omwe amachititsa kuti munthu azikhala ndi nkhawa: "Ndikhala ndi mantha!" "Izi zikundipatsa mantha athunthu pompano." Koma mawu awa ali ndi mphamvu yochitira zoposa kungokhumudwitsa anthu-atha kuyambitsa munthu amene akuvutika.

Ndakhala ndikudwala matenda a nkhawa kwanthawi yonse yomwe ndikukumbukira. Koma sindinazimvetse kapena ndinayamba kupempha thandizo mpaka pamene ndinayamba kuchita mantha ndili ndi zaka 19. Chithandizo, mankhwala, banja ndiponso nthawi zonse zandithandiza kuti ndiyambenso kulamulira nkhawa zanga, koma nthawi ndi nthawi zimandivuta kwambiri. . (Zokhudzana: Mapulogalamu 13 Omwe Angathandize Kuchepetsa Kukhumudwa ndi Nkhawa)

Ndikakhala ndi nkhawa yayikulu, kumva kuti mumagwiritsa ntchito mawu oti "nkhawa" kapena "mantha mantha" zimandipweteka. Ndikufuna ndikuuzeni moyipa kuti mawu anu omveka amakhala ndi tanthauzo lochulukirapo m'dziko langa. Ndicho chifukwa chake ndimaona kuti ndikakamizika kukuwa: Ngati mulibe mantha, lekani kunena kuti muli nawo! Ndipo chonde, lekani kugwiritsa ntchito mawu oti "kuda nkhawa" pofotokoza kungokhala wamanjenje kapena wopanikizika. Nazi zomwe muyenera kudziwa pokhudzana ndi kusiyana pakati pakumangika kwakanthawi kwakanthawi kochepa komanso nkhawa zomwe mamiliyoni aku America amandimva-komanso chifukwa chiyani muyenera kulingalira kawiri musanaponye mawu 'a'.

1. Nkhawa imakhudza ubongo mosiyana ndi mitsempha.

Mahomoni a adrenaline, norepinephrine, ndi cortisol, omwe nthawi zambiri amatchedwa mahomoni opsinjika, onse amatenga gawo mu dongosolo lamanjenje lomvera ndipo amathandizira kukhudzidwa kwa mphamvu, nkhawa, kupsinjika, kapena chisangalalo. Mahomoniwa akamakula, momwe thupi lanu limawadziwira ndikusintha malingaliro amenewo kumapangitsa kusiyana kwakukulu pakati pa mantha wamba ndi mantha. Nkhawa imapezeka mbali ya ubongo yotchedwa amygdala, yomwe imaganiziridwa kuti imakhudza momwe thupi lanu limayendera maganizo. Kukhazikika kwa nkhawa kumachenjeza ma neurotransmitters anu kuti awonetsere ma mahomoni amanjenje omwe mumakhala ndi nkhawa, mantha, kapena kukhumudwa. Zomwe zimachitika mkati mwa thupi lanu zimadziwika kuti kumenyana-kapena-kuthawa, pamene ubongo umaba magazi kuchokera ku ziwalo zamkati, zomwe zingayambitse kumverera kwakukulu, chizungulire, ndi mutu wopepuka. (Mkazi Uyu Awonetsa Molimba Mtima Momwe Kuopsa Kowopsa Kumawonekera.)

2. Nkhawa si kutengeka kwakanthawi kapena kuchitapo kanthu.

Kaya mukufuna kupita kukafunsidwa za ntchito, kuthana ndi zoopsa paumoyo, kapena kutha kwa banja, ndizabwino ndipo ndibwinobwino kukhala ndi nkhawa. (Hey, Anthu Ambiri Anakumanapo ndi Chisankho.) Pambuyo pake, tanthawuzo la nkhawa ndilo momwe thupi limayendera pazovuta, zoopsa, kapena zochitika zosadziwika bwino ndipo zimakuthandizani kuti mukhale tcheru ndi kuzindikira. Koma kwa anthu ena, misempha, kupsinjika, ndi kuda nkhawa zimachitika pafupipafupi komanso mwamphamvu, zimatenga miyoyo yawo. Mutha kuganiza kuti nkhawa nthawi zonse imakhala yochepa - "zidzadutsa," mumauza mnzanu - chifukwa chake mumagwiritsa ntchito mosasamala kuti mufotokoze zamtundu uliwonse wamantha kapena kupsinjika kwakanthawi. Koma kwa anthu ngati ine amene akudwala matenda ovutika maganizo, si chinthu chimene chingangogwedezeka. Kuda nkhawa ndi apongozi anu akubwera kutawuni sikufanana ndi kukhala ndi matenda ovutika maganizo. Kuda nkhawa kwamtunduwu si kwakanthawi. Ndikumenyana tsiku ndi tsiku.

3. Kuda nkhawa kumadziwika ngati matenda amisala.

Matenda akuda nkhawa ndi omwe amafala kwambiri ku US M'malo mwake, pafupifupi anthu 40 miliyoni ku US amadwala matenda okhudzana ndi nkhawa, koma gawo limodzi mwa atatu mwa atatu aliwonse amafunafuna chithandizo, malinga ndi National Institute of Mental Health. Ngati mudaganiziranso nthawi yomwe mudakwanitsa kuthana ndi nkhawa zomwe mudakumana nazo, ndikosavuta kuganiza kuti aliyense amene ali ndi vuto losowa nkhawa sakuyesera zolimba-amangokhala "osokonekera amanjenje" omwe amafunikira "Khalani phee." (Kupatula apo, kupita kukathamanga mozungulira malo nthawi zonse kumakugwirirani ntchito, sichoncho?) Kusokonezeka chifukwa cha kusiyana pakati pamavuto osiyanasiyana am'munda ndi vuto lamaganizidwe, koma kugwiritsa ntchito mawu omwewo kufotokoza zonsezi, kumabweretsa chiweruzo chosakondera ndi kusalidwa.

4. Kuda nkhawa kumatha kukhala ndi zovuta zina zakuthupi.

Pali mitundu ingapo yamavuto, kuphatikiza nkhawa za m'maganizo, mantha, komanso nkhawa zamagulu (zomwe nthawi zina zimatchedwa "social phobia"). Matenda ena amisala, monga kukhumudwa, amathanso kuchitika limodzi ndi zovuta zamatenda. Anthu amene akhudzidwa ndi vutoli amavutika kugona, kuika maganizo awo onse, ngakhale kuchoka m’nyumba zawo. Ikhoza kumva kukhala yopanda nzeru, yolemetsa, komanso yosagwirizana ndi momwe zinthu zilili ngakhale kwa munthu amene akukumana nazo. Osanenapo, izi zachisoni, kuda nkhawa, mantha, kapena mantha nthawi zina zimangotuluka popanda chochitika kapena mkhalidwe. (Malangizo Abwinowa Akugona Pothandiza Kuteteza Nkhawa za Usiku.)

Nditawopsya, ndimakhala ndi chifuwa chachikulu masiku angapo chifukwa chofinya kwaminyewa, koma zizindikilo zina monga kunjenjemera, kupweteka mutu, ndi mseru zitha kuchitika. Kutsekula m'mimba, kudzimbidwa, kudzimbidwa ndi kuphulika, kapenanso kukula kwa matenda am'mimba, kumatha kuchitika chifukwa chakuyesetsa kumenya nkhondo kapena kuthawa komanso kupsinjika komwe kumayika m'thupi lanu. Nkhawa zosatha zimatha kuwononga impso ndi mitsempha yamagazi chifukwa cha kuchuluka kwa shuga m'magazi.

5. Nthawi zambiri nkhawa zimakhala zovuta m'banja.

Kukhala wamantha pazochitika si chibadwa, koma vuto la nkhawa likhoza kukhala. Ofufuza apeza kuti zovuta zamavuto zimayenda m'mabanja ndipo zimakhala ndi chilengedwe chofanana ndi chifuwa kapena matenda ashuga. Izi zinali choncho kwa ine: Mayi anga ndi iye Amayi amadwala matenda a nkhawa, monganso mlongo wanga. Zomwe zimayambitsa matendawa zimatha kupezeka ali aang'ono, zikhalidwe zina zomwe zimakhudzana ndi zovuta zamantha zimawonekera kwa ana azaka zisanu ndi zitatu, malinga ndi kafukufuku wofalitsidwa mu Journal of Anxiety Disorders. (Chidziwitso cham'mbali: Mayeso Odabwitsawa Atha Kuneneratu Nkhawa ndi Kukhumudwa Musanakumane ndi Zizindikiro.)

The Takeaway

Pali malingaliro olakwika angapo okhudza matenda amisala, ndipo kugwiritsa ntchito mawu ngati "kupsinjika," "mantha," ndi "kuda nkhawa" momasuka sikuthandiza. Zimapangitsa kuti zikhale zovuta kuti anthu azichita kwenikweni mvetsetsani momwe zimakhalira ndi matenda amisala. Koma anthu akuyenera kudziwa kuti kuda nkhawa sikungodutsa, kukhala wamanjenje. Kukhala woganizira kuthekera kwakuti aliyense atha kukhala ndi vuto la matenda amisala, ndikusankha mawu anu mosamala, zitha kuthandiza kupewa anthu omwe ali ndi mavuto amisala kuti asamamvedwe komanso kusalidwa.

Onaninso za