Zomwe zimakhala ngati kukhala ndi nkhawa: Nkhani yaumwini

Gulu

Kwa anthu ambiri, malingaliro samakhala ofanana. Kukhumudwa ndi kukhumudwa ndizabwinobwino, komanso malingaliro abwino, monga chimwemwe ndi mtendere wamaganizidwe. Matenda okhumudwa amatha kusintha malingaliro amtundu wanthawi zonse kukhala nyengo yachilendo komanso yokhalitsa yakukhumudwa, pomwe nthawi zachisangalalo sizipezeka-kapena zochepa kwambiri. Izi ndizomwe ndimakumana nazo zokhala ndi nkhawa.

Momwe kukhumudwa kumamverera

Nditakula, ndinayamba kudziona kuti ndine wosafunika, wosadzidalira, ndiponso wokhumudwa nthawi zonse. Chimene poyamba chinkawoneka ngati tsiku lopanda ntchito chinasanduka masabata akumva zowawa zomwe zimawoneka kuti sizidzatha. Zinali zovuta kusangalala ndi anthu anzanga. Matenda ovutika maganizo amandipangitsa kugwira ntchito za tsiku ndi tsiku, monga kutsuka mano anga, zimawoneka ngati zazikulu. Zinkawoneka ngati tcheni chosawoneka, ndikundigoneka pabedi.

Zomwe sindimadziwa panthawiyo zinali, khungu langa limatha kupangitsa ulendo wanga wopita kuchipatala kukhala wovuta kwambiri. Kukhala ndi nkhawa kungakhale kovuta kwa anthu akuda, akufotokoza a Lauren Harris, Psy.D, katswiri wazamisala wazachipatala wokhala kunja kwa Chicago, Illinois. Achikulire achikulire ali pachiwopsezo chachikulu kuposa achikulire amitundu ina kuti anene zakukhumudwa… komanso ... sangalandire chithandizo, Harris akuti. Izi zimachitika pazifukwa zosiyanasiyana, monga kusankhana mitundu, kusalidwa, komanso malingaliro omwe azimayi akuda makamaka ali olimba ndipo amatha kupirira ululu kuposa mitundu ina.

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Zizindikiro za kukhumudwa

Kupsinjika kwanga kunandipatsa mphamvu ndikuchepetsa nkhawa zanga, koma pali mitundu yambiri yamavuto amisala - ndipo zizindikilo zake ndizosiyana ndi aliyense. Malinga ndi National Institute of Mental Health , Zizindikiro zina zimaphatikizapo izi, zikamatha tsiku lonse, kwa milungu iwiri:

• Kupitirizabe kukhumudwa, kuda nkhawa, kapena kusasangalala
• Kukhala opanda chiyembekezo, kapena otaya mtima
• Kukwiya
• Kudzimva kuti ndi wolakwa, wopanda pake, kapena wopanda chochita
• Kutaya chidwi kapena kusangalala ndi zinthu zomwe mumakonda
• Kuchepetsa mphamvu kapena kutopa
• Kuyenda kapena kuyankhula pang'onopang'ono
• Kukhala wopanda nkhawa kapena kukhala ndi vuto kukhala chete
• Zovuta kulingalira, kukumbukira, kapena kupanga zisankho
• Kuvuta kugona, kudzuka m'mawa kwambiri, kapena kugona tulo
• Kulakalaka kudya ndi / kapena kulemera (kuchepa thupi kapena kunenepa)
• Malingaliro a imfa kapena kudzipha, kapena kuyesa kudzipha
• Zowawa kapena zowawa, kupweteka kwa mutu, kukokana, kapena mavuto am'magazi popanda chifukwa chomveka komanso / kapena zomwe sizimachepetsa ngakhale chithandizo

Ngati mukukumana ndi zizindikilozi, lankhulani ndi omwe amakuthandizani pazachipatala.

Kuchiza kukhumudwa kwanga

Kupezeka kwanga kwanditenga nthawi yayitali kuposa momwe ndimayembekezera chifukwa chakusalidwa kwamatenda amisala komanso tsankho. Madotolo angapo adataya zisonyezo zanga ndipo adandiwuza kuti ndikhale wamphamvu, zowonadi kuti ndadwala kwambiri. Zizindikiro zanga zinakulirakulirabe, ndipo ndinazindikira kuti sindingathe kupitilira ngati kuti zonse zinali zabwinobwino. Pamapeto pake ndinaonana ndi dokotala wazamisala yemwe adatenga nkhawa zanga ndikundipatsa munthu wothana ndi nkhawa fluoxetine (generic ya Prozac ), Pamodzi ndi chithandizo chamankhwala amisala. Poyamba, sindinkafuna kuyamba kumwa mankhwala opatsirana chifukwa cha manyazi omwe amabwera chifukwa cha mankhwalawa.

Ndinadabwa kwambiri pamene - patatha pafupifupi milungu itatu - ndinayamba kumva bwino. Chisoni changa chachikulu ndikukhala opanda chiyembekezo pang'onopang'ono chidayamba kutuluka ndipo mantha omwe ndinali nawo osamva ngati inenso adatha. Ndinali ndi nkhawa kuti sindidzadzimva ngati ndekha pa fluoxetine, koma m'malo mwa nthawi yoyamba, kwa nthawi yayitali-ndimadzimva ngati inenso ndikutha kugwira ntchito tsiku lonse. Kulandila chithandizo ndikumanga njira zothanirana ndi matenda kwandilola kuti ndizigwirabe ntchito, ngakhale nthawi yovuta ikachitika.

Kupatula pa zidziwitso zamankhwala ndi mankhwala, pali njira zambiri zachilengedwe zomwe zingathandize kuchepetsa zizindikilo zakukhumudwa, malinga ndi Tiffany Bowden, Ph.D., othandizira pazosiyanasiyana, akatswiri azaumoyo. Kuchita masewera olimbitsa thupi komanso kudya zakudya zopatsa thanzi kumathandizira kwambiri, a Bowden akutero. Malangizo odziyang'anira pawokha, kusamalira mbewu, aromatherapy, yoga, nyimbo, kuchita ndi abwenzi abwino, kusamalira tsitsi, kusamalira nyama, komanso nthawi yamabanja pomwe mabanja ali athanzi ndizothandiza kwambiri.

Njira zosavuta komanso zothandiza ngati izi zimandithandizira. Kuphunzira kukhala wokumbukira kwambiri ndikukhalabe pakadali pano (osangodandaula zamtsogolo) kwandichepetsa kukhumudwa. Ntchito zobwerezabwereza, monga kusamalira tsitsi ndikamamvera nyimbo zomwe ndimakonda, zimandithandizira kuti ndipumule ndikuthana ndi malingaliro anga. Aromatherapy wokhala ndi zonunkhira zitsamba, monga lavenda, amathandiza kundikhazika mtima pansi ndipo amandithandizanso ngati mankhwala achilengedwe nkhawa ndipo kusowa tulo . Zimathandizanso popita. Ndimanyamula lavenda wouma kapena lavenda mafuta ofunikira ndi ine ndipo ndimaupumira kapena kuthyola ena m'manja kuti ndikhale chete.

Kukhala ndi kukhumudwa

Gawo lina lothana ndi kukhumudwa kwanga ndikulivomereza, monganso matenda ena onse. Ndiulendo wamachiritso wa moyo wonse womwe umafunikira kusintha kwa mapulani anga, chipiriro, komanso makamaka kudzichitira chifundo.

Kuphunzira kumvetsetsa momwe ndimamvera, kupsinjika, komanso zomwe zandichitikira zandithandiza kuthana ndi matenda anga. Kudzizindikira kumeneku kumathandiza kupewa zochitika, mapangidwe, kapena anthu omwe amayamba kutsika-ndikumapangitsa kuti zizivuta kusungunuka zikachitika.

Kuthana ndi kumvetsetsa kukhumudwa kumatha kukhala kovuta kwa aliyense, koma ndi kuphatikiza kwa mankhwala, mankhwala, komanso chithandizo cha homeopathic, ndimatha kukhala ndi moyo wabwinobwino.

Kwa aliyense kunja uko akukhala ndi kukhumudwa, dziwani izi: Si mapeto, ndipo simuli nokha. Kuposa Akuluakulu 17 miliyoni ku United States akhalapo ndi vuto limodzi lokha lokhumudwitsa, ndipo achikulire 25 miliyoni akhala akumwa mankhwala opatsirana pogonana kwa zaka zosachepera ziwiri. Ndi mankhwala othandiza ogwirizana ndi zizindikilo zanu, kukhumudwa kumatha kuyendetsedwa ngati matenda ena aliwonse.

Kuti mumve zambiri pofunafuna thandizo kapena chithandizo chamankhwala kapena kukhumudwa, pitani ku Mgwirizano Wadziko Lonse paumoyo wamaganizidwe kapena itanani Kugwiritsa Ntchito Mankhwala Osokoneza bongo ndi Ntchito Zoyang'anira Zaumoyo nambala yothandizira pa 1-800-662-HELP. Muthanso kupeza gulu lothandizira anzawo Pano . Ngati inu kapena wokondedwa wanu muli ndi malingaliro ofuna kudzipha kapena kudzivulaza, itanani Njira Yodzitetezera Kudzipha pa 1-800-273-8255 kapena pitani kuchipinda chadzidzidzi chapafupi.