Mitundu ya Nkhawa
Ngati mukukumana ndi nkhawa, ndiye kuti simuli nokha. Anthu mamiliyoni ambiri padziko lonse lapansi chaka chilichonse amavutika ndi nkhawa komanso nkhawa zakubwera.
Anthu ena amatha kuthana ndi kupsinjika kwakukulu pogwiritsa ntchito maluso ndi zochitika zina zomwe zimawalola kuthana ndi zovuta izi.
Ena amakumana ndi zovuta pamoyo wawo wonse chifukwa cha momwe amakhudzidwira.
Ndi izi, mutha kuyankhulana ndi adotolo pazovuta zilizonse komanso momwe mungatithandizire kuthana ndi nkhawa zanu.
Kuda nkhawa Kwambiri
Matenda Oda nkhawa (GAD) ndi mkhalidwe wa nthawi yayitali womwe umakupangitsani kukhala ndi nkhawa zazambiri komanso zovuta zosiyanasiyana, osati chochitika chimodzi.
Anthu omwe ali ndi GAD amakhala ndi nkhawa masiku ambiri ndipo nthawi zambiri amavutika kukumbukira nthawi yomaliza yomwe amamasuka.
Lingaliro limodzi litangotha, lingaliro lina limatha kuyambika pankhani ina.
Zizindikiro za matenda amisala wamba (GAD)
Matenda Oda nkhawa (GAD) amatha kuyambitsa matenda amisala (m'maganizo) komanso mthupi.
Izi zimasiyanasiyana malinga ndi munthu, koma zimatha kuphatikiza:
- kudzimva wosakhazikika kapena wodandaula
- kukhala ndi vuto lotanganitsa kapena kugona
- chizungulire or zovuta za mtima
Kuwonongeka Kwamphamvu-Kukakamiza
Mudzakhala ndi zovuta, kukakamizidwa kapena zonsezi ngati muli ndi Obsessive-Compulsive Disorder (OCD.)
Kutengeka mtima ndi lingaliro losavomerezeka kapena chithunzi chomwe mumangoganiza za icho ndipo sichingathe kuwongolera. Izi zingakhale zovuta kunyalanyaza. Malingaliro awa akhoza kukhala osokoneza, omwe angakupangitseni inu kukhala opsinjika ndi kuda nkhawa.
Kukakamizidwa ndichinthu chomwe mumaganizira kapena kuchita mobwerezabwereza kuti muchepetse nkhawa. Izi zitha kubisika kapena kuwonekera. Monga kunena mawu m'mutu mwanu kuti mukhale chete. Kapena kuwunika kuti chitseko chakutsogolo chakhoma.
Mutha kukhulupirira kuti china chake choipa chidzachitika mukapanda kuchita izi. Mutha kuzindikira kuti malingaliro anu ndi machitidwe anu sizomveka koma zimakuvutani kusiya.
Pali mitundu yosiyanasiyana ya OCD, yomwe ndi:
- Kuwonongeka - Kufunika koyeretsa ndikusamba chifukwa china chake kapena winawake wawonongeka
- Kufufuza - Kufunika kodzipenda nokha kapena malo anu kuti mupewe kuwonongeka, moto, kutuluka kapena kuvulaza
- Malingaliro olowerera - Malingaliro omwe amabwerezabwereza, amakhumudwitsa komanso nthawi zambiri amakhala owopsa
- Hoarding - Osamva kuti ndingathe kutaya zinthu zopanda pake kapena zakutha
Lankhulani ndi GP wanu ngati mukuganiza kuti muli ndi OCD. Ayenera kukambirana nanu za chithandizo chamankhwala.
Kusokonezeka Kwa Mantha
Matenda amanjenje amachititsa kuti anthu azikhala mwamantha pafupipafupi osayambitsa chilichonse. Zitha kuchitika modzidzimutsa ndikumverera mwamphamvu komanso mantha, ndizotheka kudzipatula pakakhala mantha. Muthanso kudandaula za mantha ena.
Zinthu zina zimatha kubweretsa mantha, mwachitsanzo, ngati simukonda malo ang'onoang'ono koma muyenera kukweza. Izi sizitanthauza kuti muli ndi vuto lamantha.
Zizindikiro zamavuto amantha zimatha kukhala izi:
- Mantha owopsa kapena mantha
- Kupweteka pachifuwa kapena kumva kuti mtima wanu ukugunda mosasinthasintha
- Mukumva kuti mwina mukufa kapena kudwala mtima
- Thukuta ndi thukuta lotentha, kapena kuzizira ndikunjenjemera
- Pakamwa pouma, kupuma movutikira kapena kutsamwa
- Nsautso, chizungulire ndikumva kukomoka
- Dzanzi, zikhomo ndi singano kapena kumva kulasalasa m'minwe yanu
- Chofunika kupita kuchimbudzi
- Mimba yotupa
- Kulira mu makutu anu
Kusokonezeka Kwambiri Chifukwa cha Kusokonezeka Kwambiri
Mutha kukhala ndi PTSD mutakumana ndi zoopsa monga kuzunzidwa, ngozi kapena tsoka lachilengedwe
Zizindikiro zimatha kuphatikizira kukumbukira kapena kulota zoopsa, kupewa zinthu zomwe zimakukumbutsani za mwambowo, osagona komanso kuda nkhawa. Mungamve kukhala osungulumwa komanso kudzipatula
Anthu ambiri amakhala ndi zisonyezo zina pambuyo poti zachitika zoopsa. Koma kwa anthu ambiri, izi zimapita ndi nthawi ndipo sizimangokhala PTSD. PTSD imatha kuchiritsidwa ndi mankhwala
Kusokonezeka Kwa Thupi
Mudzakhala ndi malingaliro okhumudwitsa momwe mumawonekera ngati muli ndi Thupi la Dysmorphic Disorder (BDD.) Malingalirowo samachoka ndikukhala ndi gawo lalikulu pamoyo watsiku ndi tsiku. Izi sizofanana ndi kukhala wopanda pake pakuwoneka kwanu. Mutha kukhulupirira kuti ndinu oyipa komanso kuti aliyense amakuwonani kuti ndinu oyipa, ngakhale atakutsimikizirani kuti izi sizoona. Mwinanso mungakhulupirire kuti anthu amangoyang'ana mbali ya thupi lanu monga chilonda kapena chobadwa. Zitha kukhala zopweteka kwambiri ndikupangitsa maganizo.
Mutha kuthera nthawi yayitali:
- Kuyang'ana pankhope panu kapena thupi lanu pagalasi
- Poyerekeza zochitika zanu ndi anthu ena
- Kudziphimba ndi zodzoladzola zambiri
- Kuganizira za opaleshoni ya pulasitiki
Ngati mukulimbana ndi vuto limodzi lamavutoli kapena mukukhulupirira kuti mutha kukhala ndi zizindikilo, muyenera kukambirana ndi adotolo kapena azachipatala pazomwe mukukumana nazo. Pali njira zomwe mungasamalire zomwe zingachepetse kukhumudwa kwanu.
Njira ina yoyenera kuganizira ndikugwiritsa ntchito chinthu chomwe chingathandize kuthetsa nkhawa nthawi yomweyo. Anxt lakonzedwa kuti likhale ndi zinthu zonse zofunika zomwe zingathandize kupumula ndikuchotsa zipsinjo ndi nkhawa.
Mutha kuphatikiza zopangidwa ndi Anxt ndi mitundu ina yopumulira kupsinjika, monga mafuta ofunikira kapena mankhwala a mandimu, kuti apange zotsatira zamphamvu zomwe zingathandize kuchepetsa zoyambitsa.
Ngati mukulimbana ndi zisonyezo za nkhawa pakadali pano, pezani thandizo kuti mukhale ndi nkhawa. Musalole kuti nkhawa izikhala tanthauzo la omwe muli.