“Ingopemphani mpweya!” “Kuda nkhawa sikungathetse vutolo!”
Ngati mawuwa akupangitsani kufuna kufuula, simuli nokha. Kwa nthawi yonse yomwe anthu akhala amoyo, akhala ndi nkhawa - komabe pali njira yoti mupitire zikafika pomvetsetsa tanthauzo la nkhawa pamlingo wina aliyense. Anthu nthawi zambiri amakhala ofunitsitsa kuphunzira m'zaka zaposachedwa, popeza kutseguka mozungulira thanzi lamaganizidwe kumafalikira, komabe pali zonena zabodza zingapo zomwe zayamba kukhulupirira ambiri ndikukana kusintha.
Kuthetsa kusamvetsetsana ndikofunikira - ngati mumakhala ndi nkhawa nthawi zonse, mungamve ngati omwe akuzungulirani samakumvetsani kapena kukuwonani mosiyana ndi momwe mulili. Mwinanso mungakhulupirire zina mwa izi:
Muyenera kukhala ndi mantha
Mukamaganiza za GAD, mutha kukhala ndi chithunzi chenicheni cha zomwe zikutanthauza pamutu panu. Komabe, aliyense ali ndi chidziwitso chake ndipo mutha kukhala nacho ngakhale simukumana ndi zikhulupiriro.
Sikoyenera kuti mukhale ndi mantha (nthawi zonse kapena nthawi zonse) kuti mupezeke ndi vuto la nkhawa. Zizindikiro zanu zimatha kunena ngati mukuvutika ndi GAD kapena china chake chonga matenda a nkhawa (chikhalidwe cha anthu) or mantha.
Mantha ndi nkhawa zimasiyana pang'ono. Nkhawa zimabwera pambuyo panthaŵi yakudandaula ndipo pang'onopang'ono zimakula pamphindi kapena maola. Amakonda kuwonetsa mkatimo kuposa mantha, koma nawonso amakhala owopsa: mutha kudzipeza nokha, mukulephera kuyankhula kapena kupanga zisankho zosavuta, kapena mukumva ngati mudzatha.
Zowopsa sizimayambitsa chilichonse ndipo zimawoneka popanda chenjezo: atha kukhala zomwe mumaganizira mukaganiza kuti wina "akudwala nkhawa". Zizindikiro zimatha kuyambira kupuma pang'ono komanso chizungulire mpaka kufinya pachifuwa ndi pakhosi, kuzizira ndi / kapena kutentha, kapena m'mimba wosachedwa kupsa mtima.
Kuukira ngati uku kumatha kufooketsa, makamaka ngati kumachitika pafupipafupi, koma sindiwo chisonyezo chokhacho chokhudzana ndi nkhawa. GAD imafotokozedwa ndi "zofunika", "zosalamulirika", "zazitali" kuda nkhawa osati china chilichonse.
Ndinu wamanyazi chabe
Zitha kukhala zosavuta kusokoneza m'malo ochezera, koma manyazi komanso matenda amisala (GAD) sizofanana. Zonsezi zimaphatikizapo kuopa kuweruzidwa. Kuda nkhawa, komabe, kumafikira kunja kwa chochitikacho ndipo kumatha kuchitika pazinthu zomwe sizowopsa msanga.
Munthu wamanyazi atha kukhala osagona tulo tisanawonetsere zomwe zikubwera: wina yemwe ali ndi GAD atha kukhala ndi nkhawa masabata apitawo. GAD imatha kuwonetsa ngati mantha enieni, pomwe munthu wamanyazi wopanda matenda am'maganizo sangachite mantha mpaka ataganizira kapena kuthana ndi vuto. GAD sikuti imangokhala pazikhalidwe zina, ndipo ngakhale anthu omwe amadalira anthu ambiri amatha kuvutika.
Matenda okhudzika ndi nkhawa atha kuphatikizaponso malingaliro osayembekezereka kapena kukulira zochitika zonse: "Bwanji ngati anzanga atandikwiyira mobisa?", Kapena "Ndingatani ngati ndasochera ndikupita ku chochitika? Kodi ndingatani ndikachedwa? Ndingatani ndikakhala pamavuto? Bwanji ngati chakudya pamenepo chikundidwalitsa? Ndingatani ngati sindikudziwa komwe kuli chimbudzi…? ”, Ndi zina.
Anthu ambiri amakhala ndi malingaliro ngati awa podutsa, koma ngati mumapezeka kuti mukuyeseza zolemba ndikukonzekera zonse zotheka m'njira yomwe ingakukhumudwitseni, itha kukhala nthawi yoti muone ngati "manyazi" anu ndi enanso.
"Kupumula" kudzathetsa
Chidziwitso china chofala cha matenda amisala wamba ndikulephera kuzimitsa nkhawa. Nthawi zambiri, pomwe wina alibe chilichonse m'maganizo mwake, amatha kusangalala ndikukhazikika. Omwe amakhala ndi GAD atha kuvutika kuti athe pansi popanda nkhawa zomwe zingabwere - ndipo ngati adazunzika kuyambira ali achichepere, mwina mosazindikira kapena mosazindikira sangadziwe momwe angapumulire.
Upangiri wabwino, monga kusamba kapena kuwonera pulogalamu yapa TV yomwe mumakonda, mwina sichingachepetse mantha a wina yemwe ali ndi GAD, kapena kungawatumizira china chake. Odwala nthawi zambiri amati amalephera kucheza ndi achibale awo, kugona, kapena kuyang'ana kwambiri zinthu zomwe amasangalala nazo ngakhale sizikupezeka. Ena amagwira ntchito mopitirira muyeso kuti alipire; ena akhoza kuzengereza kupeŵa ntchito zovuta.
Kutenga nthawi yeniyeni ya "ntchito" ndi "kusewera" ndikofunikabe, ngakhale kumveka bwino kapena ayi. Ganizirani kukhazikitsa chizolowezi, mwina atha kukhala maola kuofesi, kulimbitsa thupi sabata iliyonse ndi bwenzi lanu, kapena kuchita maola ochepa sabata iliyonse kuti mukhale nokha. Ndikosavuta kusunga malire ndikupewa kulowa zizolowezi zoipa pambuyo pake - koma, mofananamo, kuchepa pang'ono kulinso ndi thanzi.
Mudzakula mwa izo
Mikhalidwe yokhudzana ndi nkhawa imakhala ikukula mzaka zaunyamata, koma sizitanthauza kuti ndi "vuto la wachinyamata". Kuchulukanso kwaudindo ndi zovuta, kuzindikira kwambiri zaumwini komanso maubale, komanso malo omwa mahomoni: ndizosadabwitsa kuti wachinyamata m'modzi mwa atatu ali ndi vuto la nkhawa kapena kukhumudwa.
Izi sizitanthauza kuti zizindikiro zochenjeza ana ndi achinyamata ziyenera kunyalanyazidwa ngati zabwinobwino, komabe. M'malo mwake, ndikofunikira kwambiri kuwona zizindikilo koyambirira. Komanso sizitanthauza kuti, ngati mwakalamba, muyenera kuthamangira pansi pa radar.
Zitha kuwoneka zosavuta kwa achikulire omwe ali ndi GAD kusunthira chidwi chawo ndi maudindo ena, monga ntchito kapena ana, m'malo molimbana ndi mavuto awo. Zikhulupiriro zamayiko ena zitha kukhalanso gawo.
Mukadakhala ndi matenda owoneka bwino, simungayembekezere kuti angotayika pakapita nthawi - komanso nkhawa ndizofanana. Sizofooka zilizonse, ndipo palibe amene ali "thandizo lakale". Ndizofala kwambiri kwa akulu kuposa momwe mungaganizire; sikungolankhulidwa zokwanira.
Kukula kumatha kubweretsa chidaliro munjira zina, koma siyothetsera mavuto am'maganizo. Njira yokhayo yothetsera zinthu ndikupempha thandizo. Kuda nkhawa UK ndi Mind ndi mabungwe awiri othandiza kwambiri ku UK kwa iwo omwe ali ndi nkhawa kapena zofananira; amapereka magulu othandizira akumaloko kuti akumane ndi anthu amsinkhu wanu kapena atha kukumana nawo mosadziwika nthawi iliyonse kwaulere pa 03444 775 774 (Anxiety UK) kapena 0300 123 3393 (Mind).
Manambalawa adapangidwa kuti azikuthandizirani kapena kukuthandizani, koma palinso ntchito zaulere, za 24/7 zachinsinsi monga Asamariya kapena mzerewo CHIFUWA ngati mukungofunika kuchotsa zinthu pachifuwa panu.
Tikukhulupirira, izi zasokoneza malingaliro anu okhudzana ndi GAD kapena zitha kuwonetsedwa kwa abwenzi kapena abale omwe akuwoneka kuti "sakukulandani". Nthawi zina ndi ndemanga zazing'ono kwambiri zomwe zimachokera kuzambiri zomwe zimapweteka kwambiri - chifukwa chake tiyeni tichite zonse zomwe tingathe kuti tithetse zopinga.
Musaope kuchita mantha kupeza chithandizo chomwe chatchulidwa kapena thandizo lina la akatswiri ngati pakufunika kutero. Lumikizanani ndi a GP kuti akuthandizeni kapena, ngati mukudandaula zaumoyo wanu, itanani NHS Direct pa 111.