Kodi mungatani kuti muthane ndi "zosokoneza" zimenezo?
Kodi Zimakhala Zotani?
Mawu osokonekera ndi mawu omwe apangidwa kuti afotokoze anthu omwe ali ndi khansa akumverera pamene akudikirira zojambula. Kaya mukuyesa kufufuza, kufufuza chithandizo, kuyang'ana kuti mubwererenso , kapena kungozitsatira, ziribe kanthu. Kuwopsya kuyembekezera!
N'chifukwa Chiyani Mafilimu Amachititsa Kuti Anthu Azidera Nkhawa?
Chifukwa chojambula zovuta zimayambitsa nkhawa kwambiri kwa anthu amene adakumana ndi khansa ndizooneka bwino.
Ngakhale kwa iwo omwe akudabwa ngati ali ndi khansa kapena ayi, mantha a khansa amatha. Pali zochepa zachipatala zomwe zimayambitsa mantha otero m'mitima mwathu.
Chifukwa chiyani? Tikudziwa kuti aliyense angathe kutenga khansara - ngakhale mutachita "zonse bwino" moyo wanu wonse. Timadziwanso kuti khansara ikhoza kugunda pa msinkhu uliwonse kapena nthawi iliyonse. M'mawu ena, palibe aliyense wa ife amene ali otetezeka. Ndipo iwo omwe ali kale ndi khansa amadziwa bwino kwambiri. Khansara sizili ngati mbali zina za miyoyo yathu kumene tingazichotsere ngati tikuyesera, kapena kukonda kwambiri, kapena kuchita zambiri. Ndilo mlingo waukulu wa anthu mu njira zambiri. Palibe zinthu zambiri m'moyo zomwe zimatipangitsa ife kukhala otetezeka kwambiri.
Kodi Mungatani Kuti Mupirire?
Tikudziwa kuti pali nkhawa ndi kuyang'ana, ndipo ndi lamulo osati m'malo. Kafukufuku amatiuza kuti izo sizilibe kanthu zomwe timaganiza kuti zotsatira za zofufuzidwe zathu zidzakhala. Pakhoza kukhala peresenti 99 peresenti kuti izo zidzakhala zabwino kapena 99 peresenti mwayi kuti izo zidzakhala nkhani zoipa.
Ngakhale mwayi wathu ukugona kumbali yabwino, ubongo wathu (ndi chirichonse chimene chimapangitsa kumasula mahomoni opanikizika m'matupi athu) samawoneka kulemba manambala awo.
Ndiye mungatani kuti mupirire bwino?
1. Dzisangalatseni Ndi Anthu Amene "Muzitenga."
Ngati mumalankhula ndi munthu yemwe alibe khansara, akhoza kukhala ndi malingaliro abwino.
"Musaganize za izo." "Kuganizira za izo sikusintha kanthu." Hmm. Mnzanga wina posachedwa adanena kuti anali katswiri pa kulera - kufikira atakhala ndi ana. Chifaniziro apa ndi choyenerera. Zikuwoneka kuti anthu ali ndi malingaliro abwino othana ndi zovuta - zomwe ndizo mpaka atha kupirira ndi nkhawa zawo.
Yambani ndi anthu omwe amapeza izo, mwina chifukwa chakuti akhalapo okha, kapena kuti ndi amodzi mwa miyoyo imeneyo yomwe ili yachibadwa chokha. Tikudziwa kuti palibe chimene mungachite pamene mukudikirira. Tikudziwa kuti sikusintha zotsatira za sewero kuti mudandaule nazo. Koma ndithudi kumathandiza kugawira zakukhosi kwanu ndi munthu wina kotero kuti simusowa kuti muyende nokha. Anthu omwe akhala akudutsitsa amadziwa kuti "kutsegula njovu m'chipindamo" sikungakhaleko. Ndiko kale, ndipo nthawi zina kumangodziwa kukhalapo kwake kungathandize kuthera pang'ono.
2. Dzisangalatseni ndi Anthu Okhazikika
Mwinamwake mwazindikira mmene malingaliro anu onse angasinthire malingana ndi anthu omwe mumakhala nawo. Ganizirani za anthu m'moyo wanu omwe amawoneka kuti amatha kupeza ndalama zogulitsa. Anthu okoma omwe amangovomereza chabe ndi kumwetulira komwe mukuda nkhawa ndikuyesera kukonza.
Pazomwezo, ino ndi nthawi yabwino kuti mukhale kutali ndi anthu omwe ali m'moyo mwanu omwe ali oipa kapena opanda chiyembekezo. Mukhoza kukhala ndi mamembala kapena abwenzi monga awa ndikuwona kuti kukhala nawo nthawi ndizofunikira. Ndizobwino - mutatha kuyang'ana.
3. Lolani Dokotala Wanu Kudziwa Zovuta Zanu
Inu mukhoza kuganiza, "duh," ndithudi dokotala wanga amadziwa kuti ndikuda nkhaŵa. Komabe, chifukwa chokhala ndi mbali kumbali zonse za malaya oyera, dokotala wanu akhoza kugwiritsa ntchito chikumbutso chofatsa. Lingaliro la "gudumu la gudumu" limagwira ntchito kuchizala komanso kwinakwake. Kungokupatsani ndemanga zomwe mukudandaula kungalimbikitse dokotala kuti asasinthe ndondomeko yake kuti adziwe zotsatira zanu mwamsanga.
4. Mukhale ndi ndondomeko pamalo kuti mupeze zotsatira zanu
Ngakhale musanayambe kujambula, khalani ndi dongosolo pokhala ndi zotsatira zanu. Kodi dokotala wanu angakuitane pafoni? Onetsetsani kuti ali ndi nambala yolondola ya foni, ndipo ali ndi chilolezo chosiya uthenga (kapena kuti azipezeka kuti akuyitaniranso.) Kukhala ndi chipatala kuyitanitsa nambala ya kunyumba m'malo mwa nambala ya foni - ngakhale mukakhalabe kuchipatala mutatha kusinkhasinkha kwanu - zimachitika kawirikawiri. Ngati iye akukuitanani, funsani nthawi.
Ngati dokotala wanu akukupatsani zotsatira zanu mwayekha, onetsetsani kuti muli ndi dongosolo lokonzekera musanayambe kutsegula. Mwinanso mungafunike kukonza dongosolo panthawi yomwe mwadzidzidzi - mwachitsanzo, ngati pangakhale phokoso kapena china chirichonse. Ndikudziwa pafupifupi munthu mmodzi amene anaika moyo wake pangozi pamsewu woopsa kuti ayendetse kupita ku msonkhano kuti akamve zotsatira.
Nthawi zina, monga zotsatira za biopsy, dokotala wanu akhoza kupeza zotsatira zoyambirira pamaso pa kuwerenga komaliza. Kambiranani naye za izi, komanso ngati mukufuna kuti akuitane ngakhale kuti zotsatira zanu zonse zisanachitike.
5. Sungani Zomwe Mukusanthula Mmawa
Nthawi zina zimakhala zosiyana kuti muyese ndondomeko yanu m'mawa. Funsani za izi pamene mukukonzekera yanu.
6. Dzifunseni nokha, "Chinthu Choyipa Kwambiri N'chiyani Chingachitike?"
Mwina mukhoza kukayikira za chinthu choipitsitsa chomwe chingachitike pamene mukudikirira zotsatira zowunikira. Kodi izi sizikukudetsani nkhawa? Mosakayikira kuganizira za zoipitsitsa sindiko kumene mukufuna kugwiritsa ntchito nthawi yanu, koma anthu ena apeza kuti kudzifunsa okha funsoli kungathe kukhala chete. Pamene tiganizira za zotsatira zoipa, ubongo wathu umathamangira kufa. Ngakhale zotsatira zoipa zingatanthauze kuti khansayo ikupita, sizikutanthawuza kuti idzafa mwamsanga. Tengani kamphindi kuti muganizire za zoipa zomwe mukuwopa, ndipo ganizirani zomwe mapulani anu B akhoza kukhala.
7. Taganizirani za nthawi yomwe munali ndi zithunzi zabwino
Ngati mwakhalapo ndi zovuta zomwe zinakupangitsani kumva mutamasuka kale, ganizirani momwe munamvera. Onetsetsani ngati mungathe kubwezeretsanso zina mwa zomwezo.
8. Musapite nokha
Musayesere kukhala munthu wolimba mtima, kapena kudziyesa kuti ndinu wolimba, podziwa nokha. Bweretsani bwenzi lanu. Izi zikhoza kukhala nthawi yabwino yokonzekeretsa chidziwitso chapadera - nenani chakudya chamasana mutatha kuwunika kwanu. Ndi chiyani chinanso chomwe mungachite kuti tsikuli likhale lapadera ndikudzichitira nokha? Kuphatikiza pa zododometsa ndikusokoneza mantha anu, izi zikhoza kukhala njira yabwino yosunga mauthenga omwe akhala akulimbitsa panthawi ya chithandizo. Kapena, mosiyana, zingakhale mwayi waukulu kubwezeretsa mabwenzi omwe adayika pamoto chifukwa cha mankhwala.
Ngati mumakhala wokondedwa wa wina amene ali ndi matenda a kansa ya m'mapapo, onani momwe zimakhalira ndi kansara kuti mutenge maganizo ochepa pa zomwe mnzanuyo angamve.
9. Yesetsani kukonza Reframing
Pafupifupi mkhalidwe uliwonse wa moyo ukhoza kuyang'aniramo m'njira zoposa imodzi. Mwachitsanzo, kutaya tsitsi chifukwa cha chemotherapy kumatha kuonedwa ngati nthawi yamvetsa chisoni imene muyenera kuvala chovala chamtengo wapatali kapena nthawi imene simukusowetsani miyendo yanu. Chabwino. Ndiko kukankhira izo pang'ono. Ngakhale kuti zingatengeke, zingakhale zofunikira kuyesera. Kuchokera pa kafukufuku kufikira lero, zikuwoneka ngati mawu akuti "kubodza mpaka mutapanga" angagwire ntchito kusintha maganizo athu pakukumana ndi khansa.
10. Yambani Mtima Wothokoza
Ngati mwasungabe magazini yoyamikira pa khansara, mwakhala mukuganiza kuti ndizovuta kuyamikira ndikuwopa nthawi yomweyo (ngakhale sizingatheke ...) Mwinanso mungafune kulemba mndandanda wa ochepa zinthu zomwe mumayamikira. Ngati mukuvutika kuti muyambe, yambani kuyamba. "Tili ndi pepala lokwanira m'nyumba." Ndipo pitani kuchokera kumeneko.
Mwinanso mungafune kulemba njira zina zomwe khansara yakhudzira moyo wanu. Ndi zoona, kapena kafukufuku wamankhwala akuyamba kunena kuti ndi zoona. Khansara ikhoza kusintha anthu kukhala abwino mwa njira zina.
11. Bwerezani Mantra
Zingamveke kuti Corny akubwereza mantra, koma ikhoza kuthandizira anthu kuchoka pamatope. Yesani kubwereza, "Ndine wamphamvu kuposa ma scans," kapena zina zofanana, ndiwone ngati zimathandiza. Kapena, ngati mukufuna kukhala chete, ganizirani kupemphera kapena kusinkhasinkha .
12. Khalani Otsutsa
Kodi munayamba mwaseka mpaka madzi omwe mukudyawo atuluka mumphuno mwanu? Zofufuza zimatiuza kuti kuseka nthawi zina ndi mankhwala abwino, koma sitikusowa kafukufuku wamankhwala kuti atiuze ife. Sindikanati ndikupatseni TP'ing chipinda chachipatala - chomwe mwazifukwa china mudakumbukira - koma mwinamwake pali zinthu zosasangalatsa komanso zosangalatsa komanso zotetezeka zomwe zingayambitse mtima wanu.
13. Yesetsani Ena Kudwala Khansa
Ngati ndikanasankha lingaliro limodzi lokha lolimbana ndi vutoli ndi izi: yesetsani kwa iwo omwe ali m'moyo mwanu omwe akulimbana ndi khansa kapena zina. Sikuti kungathandize munthu wina kuti adzichotsere nkhawa zathu koma zingatenge zovuta ndikuzisandutsa chinthu chabwino komanso chokhalitsa.
Zotsatira:
Pulogalamu ya khansa ya Anderson ya MD. Njira 10 zothetsera nkhawa ndi nkhawa pamene mukudwala khansa https://www.mdanderson.org/publications/cancerwise/2015/02/10-ways-to-ease-stress-and-anxiety-during-cancer-treatment.html
National Cancer Society. Kusintha kwa Khansa: Nkhawa ndi Mavuto (PDQ). Kusinthidwa 01/07/15. https://www.cancer.gov/about-cancer/coping/feelings/anxiety-distress-pdq