Kukhala ndi mphumu nthawi zina kumatanthauza kukhala ndi nkhawa zina. Kukhala ndi nkhawa kungathe kuwononga zizindikiro za mphumu , zimapangitsa kuti kukhale kovuta kutsatira pulogalamu yodzisamalira pofuna kuthetsa mphumu.
Kodi Kupanikizika ndi Kusinkhasinkha Zimakhudza Bwanji Anthu Omwe Ali ndi Nthempho?
Anthu omwe ali ndi matenda aakulu nthawi zambiri amakhala ndi nkhawa. Koma ndizofunika kusiyanitsa ngati nkhawa ili yopindulitsa kapena ikulepheretsani kutenga nawo gawo mokwanira m'moyo.
Kudera nkhaŵa kopindulitsa kumachitapo kanthu kofunikira, monga kutenga njira zoyenera kuti mukhale ndi matenda aakulu , pamene kuda nkhawa kwambiri kungapangitse matenda.
Kupanikizika kosalekeza kapena vuto la kuthetsa nkhawa za tsiku ndi tsiku kungabweretse mavuto osiyanasiyana kwa anthu omwe ali ndi mphumu, kuphatikizapo:
- Kuvuta kugona
- Kulimbitsa thupi chifukwa chosowa zolimbitsa thupi
- Kuvuta kuika maganizo
- Kukhumudwa
- Kuchokera kwa abwenzi ndi ntchito
- Kusintha kwa chilakolako
- Kusokonezeka maganizo
Pamene mavuto akuwonjezeka, momwemonso zizindikiro za mphumu, monga kupuma ndi kukokera. Pamene zizindikiro za mphumu zikuchulukira, chomwechonso chikhoza kukhala ndi nkhawa, kukulitsa kuchepa kwa thanzi.
Ngati nkhawa ili yaikulu, nkhawa ingathe kuwonjezeka mu mantha, omwe amadziwika ndi ena kapena zizindikiro zotsatirazi:
- Kupuma pang'ono
- Kumva kusuta kapena kugwedeza
- Mitengo ya mtima
- Kugwedeza ndi kunjenjemera
- Chizungulire
- Kukwapula
- Kutentha kumatentha kapena kuzizira
- Misozi yamphongo
- Kumverera kwachabechabe (monga kukhala mu dzenje, mumtambo, kapena kutsekedwa kumalo a munthu)
- Kuopa kufa, kupenga, kapena kutaya mphamvu
Njira Zokuthandizani Kuthetsa Kusokonezeka Maganizo ndi Nkhawa
Nazi malingaliro othandizira kuthetsa nkhawa zanu ndi kusunga zizindikiro za mphumu:
- Idyani zakudya zathanzi . Shuga, khofi, ndi mowa zingathe kulemetsa nkhawa. Pewani zakudya zomwe zili ndi izi zowonjezera momwe mungathere.
- Pumirani kwambiri . Yesetsani kupuma kuchokera ku diaphragm nthawi zonse momwe mungathere ndikupuma mpweya. Mukuwopsya kapena kupsinjika maganizo, kupuma pang'onopang'ono mozama kupyolera m'mphuno.
- Kuchita masewera olimbitsa thupi . Ntchito ya tsiku ndi tsiku ndiyo njira yabwino yothetsera nkhawa.
- Kugona . Anthu ambiri samagona mokwanira. Kugona kosauka, kapena kusowa tulo, kumasiya mphamvu zochepa ndi kuchepetsa mphamvu zamaganizo ndi zakuthupi kuti muthane ndi nkhawa. Kugona bwino usiku:
- Musagone mpaka mutatopa
- Tsatirani chizolowezi chogona
- Gwiritsani ntchito chipinda chanu chogona chifukwa cha kugona (ndi kugonana)
- Musati muzichita masewera musanagone
- Peŵani caffeine
- Osati patsiku masana
- Pita ukagone nthawi yomweyo.
- Kuchepetsa kuchuluka kwa nkhawa . Dziwani zomwe zikuyambitsa vuto ndikuyesa kuthetsa nkhawa. Pamene zovuta zili mbali ya moyo wa tsiku ndi tsiku, pali njira zopeŵera izo mwa kukhala ndi nthawi yochulukitsa mwa kupereka ndi kukhazikitsa zofunika. Kulimbana ndi mavuto a mphumu kungakhalenso kovuta. Kupindula bwino kwake kungapangitsenso kuchepetsa
- Sinthani maganizo olakwika . Ikani malire a nthawi kuti mudandaule. Kudziuza kuti musadandaule sikusintha kuti mutha kudandaula. M'malo mwake, munganene kuti: "Pambuyo pa mphindi 15, ndimasiya kuganiza za izi" ndikudzidandaula ndikudutsa. Palinso ma DVD, ma DVD, ndi mabuku omwe angathandize kuphunzira kusintha ndondomeko ya malingaliro. Katswiri wa zamaganizo omwe amadziwika pa zamakhalidwe abwino angakuphunzitseni njira zothandizira kuti muthe kusintha maganizo oipa.
- Pumulani . Njira zotsegula, monga kupuma kwakukulu, zithunzi zowonongeka, kusungulumwa kwapang'onopang'ono, kusinkhasinkha, ndi yoga, kungathandizenso kuchepetsa nkhawa. Mipingo, CD, mabuku, ndi DVD zonse zimapezeka kuti zithandize kuphunzira njira zosiyana. Gwiritsani ntchito njira yopumula kawiri kapena katatu patsiku kwa mphindi 15 mpaka 20 nthawi iliyonse.
- Gwiritsani ntchito zitsimikizo zabwino . Ganizirani malingaliro olimbikitsa ndi ochepetsera, monga, "Ndikukhala wodekha. Ndikhoza kuchita izi."
- Pemphani thandizo . Banja ndi abwenzi akufuna kuthandizira. Kukhalabe wogwirizana ndi omwe ali ofunika kwambiri omwe angathandize kuchepetsa nkhawa ndi nkhawa. Ganizirani kulowetsa gulu lothandizira kukakumana ndi anthu omwe ali ndi vuto lomwelo ndikuphunzira kuchokera ku zomwe akumana nazo.
- Funani thandizo la akatswiri . Ngati njira zothandizira zothandizira zochepetsetsa sizichepetsa nkhawa ndi nkhawa, funsani thandizo la dokotala wodziwa za thanzi lomwe lingapereke chithandizo chakumvetsetsa (kulankhula) ndi kusintha kwa khalidwe, komanso mwinamwake kulemba mankhwala osokoneza bongo.
Zotsatira:
Komiti ya Maphunziro a Anthu a American Academy of Allergy, Asthma & Immunology. "Malangizo Oyenera Kukumbukira: Otsogolera Aphungu ndi Otsogolera."
US Food and Drug Administration. "Kupweteka Kwambiri: Mapulani a Ntchito Pitirizani Kutsegula Nthenda." Magazini No. (FDA) 04-1302 May 2004. FDA Office of Public Affairs.