Zomwe zimakhala ngati kukhala ndi nkhawa

Gulu

Anthu ambiri amanjenjemera kapena kupanikizika nthawi ina, koma mukakhala ndi nkhawa, kumverera kopanda chiyembekezo sikumatha kwenikweni. Matenda anga ankayamba pang'onopang'ono ndipo zonse mwakamodzi. Kwa kanthawi, ndimachotsa malingaliro amenewo ngati misempha kapena kupsinjika ndikuyesera kuwalamulira ndikulimbitsa thupi pafupipafupi. Kenako mwadzidzidzi, zosintha zina zazikulu m'moyo zidandipangitsa kuti nkhawa zanga zisamachitike.

Zinayamba ndi kugona usiku

Ndinayamba kuzindikira pamene nkhawa idapangitsa kuti ndikhale pafupi-kosatheka kugona. Ubongo wanga umangokhalira kugundana ngati sitima yapamadzi yakale yopanda pake — yopanda chozimitsira — zomwe zimatanthauza kuti sindimapuma mokwanira pantchito. Ndinayamba kumva ngati chifuwa changa chinali chothinana komanso chodzala ndi mantha, m'mimba mwanga simasiya kugundana, ndikuti sindingathe kukonza malingaliro anga kapena moyo wanga.

Dr. Lisa Wokonda , katswiri wazachipatala ku Mgwirizano eTherapy , zatsimikizika-zonse zinali zodetsa nkhawa zakanthawi, kuphatikiza kuthamanga kwa mtima, kutuluka thukuta, kupuma movutikira, kupweteka kwa m'mimba, kupweteka mutu, kupsa mtima, mantha, kapena kuvuta kuyang'ana.

Malinga ndi DSM-V Zizindikiro zakuda nkhawa zitha kuphatikizaponso:

• Kuda nkhawa kwambiri komwe kumakhala kovuta kuwongolera
• Kupumula kapena kumverera kutsekedwa kapena kumapeto
• Kutopa mosavuta
• Zovuta zowunikira kapena malingaliro osowa kanthu
• Kukwiya
• Kupsyinjika kwa minofu
• Kusokonezeka tulo (kuvuta kugona kapena kugona, kapena kugona kosakhutiritsa)

Ndidakumana ndi dokotala wanga wamkulu, yemwe adandiuza kuti ndiyang'ane ndi kudikirira, komanso kupitiliza kuchita masewera olimbitsa thupi pafupipafupi. Wosamalira wanu wamkulu amathanso kukutumizirani kwa wazamisala kuti akuthandizeni kumvetsetsa ndikuwongolera zizindikilo.

Kupeza mankhwala oyenera a nkhawa

Komabe, milungu ingapo pambuyo pake, pomwe nkhawa yanga sinathe, dokotala wanga adandiuza kuti ndiyesere SSRI kuti ichepetse matenda anga-ndikubwezeretsa bata lomwe ndimasowa kwambiri. Ngakhale ndimachita mantha kutero yambani mankhwala atsopano , Ndinafika poti ndinkaona kuti sindingathe kusamalira popanda izo, choncho ndinadumphadumpha chikhulupiriro.

Wopereka chithandizo chamankhwala anandipatsa Zoloft , muyezo waung'ono kuyamba nawo. Ngakhale zotsatira zake sizinachitike mwachangu, ubongo wanga pang'onopang'ono unayamba kuyankha mankhwalawo. Ndinagona bwino, ndipo ndinayamba kumva kutha kuthana ndi zovuta za tsiku ndi tsiku. Kupeza mankhwala oyenera a nkhawa nthawi zina kumamveka ngati njira yoyesera, ndipo ndinali ndi mwayi kupeza yomwe imandiyenera nthawi yomweyo. Ndikofunika kukumbukira kuti pali njira zomwe zilipo, ndipo ndibwino kuti mupeze njira ina mukakambirana ndi dokotala ngati mankhwala oyamba sakugwira ntchito.

Njira zochiritsira zina ndi kusintha kwa moyo

Dokotala wanga woyamba anandithandizanso kuti ndikalandire chithandizo chamankhwala, komanso maphunziro azachipatala (CBT). Kuyankhula ndi wothandizira kunandithandiza kumvetsetsa chifukwa chake ndimamverera momwe ndimamvera, komanso kunandipatsa chidaliro pakulingalira kwanga pakupanga zisankho. Kuphunzira njira zoyambira za CBT kunandithandiza kuti ndiyambe kuthana ndi nkhawa zanga tsiku lililonse. Stephanie Woodrow, ndi chiphatso chovomerezeka chazachipatala , akufotokoza, Kusintha kwamakhalidwe kumayamba ndikudziwitsa za iwo ndikuzindikira mayendedwe momwe zikuchitikira. Izi ndizovuta kwambiri kuchita pawokha, ndipamene katswiri wamavuto atha kukhala othandiza.

Kupyolera mu chithandizo, ndinazindikira kuti ndiyenera kusintha zina ndi zina pamoyo wanga kuti ndikwanitse kuthana ndi vuto langa la nkhawa. Shirin Peters, MD, wa Chipatala cha Bethany akuwonetsa kuti anthu omwe ali ndi nkhawa amadya chakudya choyenera chopangidwa ndi zakudya zosagulitsidwa; kuchepetsa kumwa mowa ndi tiyi kapena khofi, zomwe zonsezi zimatha kukulitsa nkhawa ndikupangitsa mantha; kugona mokwanira; ndi kuchita masewera olimbitsa thupi tsiku lililonse kuti muthandize kutulutsa ma endorphin omwe amatha kupewetsa nkhawa.

Kupita patsogolo: Kukhala ndi nkhawa

Tsopano ndakhala ndikumwa mankhwala omwewo kwa zaka zisanu. Ndimakhalabe ndi nkhawa, koma ndikakumana ndi zovuta, ndimatha kuthana nawo mwachindunji. Ndasinthanso moyo wanga, ndikuchotsa zovuta zina, monga kusiya ubale wovuta kumbuyo, ndikusunthira pafupi ndi abwenzi komanso abale kuti ndikhale ndi intaneti yolimba yothandizira. Kupuma mokwanira, kuchita maseŵera olimbitsa thupi, ndi kugona kumandithandiza kuthana ndi matenda anga, monganso zida zomwe ndinaphunzira pothandizira. Kuthetsa nkhawa kumatenga ntchito, koma ndizotheka. Ngati mukukhala ndi nkhawa, pitilizani kuyesera mpaka mutapeza kuphatikiza mankhwala ndi njira zomwe zikukuthandizani.