Momwe mungatulukire mwadzidzidzi nkhawa ikulamulidwa

Maphunziro a Zaumoyo

Kaya mumakhala ndi nkhawa kapena mwapeza zochitika za 2020 zimakhudza momwe mumamvera, kuwongolera thanzi lanu ndikofunikira kuposa kale. Kukumana ndi nkhawa mwadzidzidzi ndi vuto lofala-lomwe likukumana ndi anthu ambiri.

Tonya Crombie , Ph.D., wolemba wa Siyani Kudera nkhawa Mwana Wanu Wodandaula , akusonyeza kafukufuku amene a Msonkhano wa American Psychiatric zomwe zikuwulula kuti 62% aku America amanjenjemera kuposa momwe amachitira nthawi ino chaka chatha. Izi zikuwonetsa kuwonjezeka kwakukulu pazovota za APA zaka zitatu zapitazi, pomwe chiwerengerochi chakhala pakati pa 32% ndi 39%.

Mukaganizira zovuta zazikulu zomwe zadza chifukwa cha mliri wapadziko lonse lapansi, kusatsimikizika kwachuma, zipolowe zachuma, magawano andale, komanso zisankho zotsutsana ndi purezidenti, a Crombie akuti, ndizomveka bwino chifukwa chomwe anthu ambiri akumvera nkhawa kuposa kale.

Apa, phunzirani zomwe zimayambitsa nkhawa mwadzidzidzi, ndipo zingathetsedwe bwanji.

Nchiyani chimayambitsa nkhawa mwadzidzidzi?

Kuda nkhawa kwadzidzidzi kumatha kuyambitsidwa ndi zinthu zambiri — kuyambira chochitika chachikulu, monga imfa ya banja, kupita kuzipsinjo za tsiku ndi tsiku, monga nkhawa zantchito kapena bajeti — koma nthawi zina zimatha kuyambika chifukwa chosawoneka ngati kalikonse kapena mavuto ife sitikudziwa.

Ubongo wathu udapangidwa kuti uzitha kuyang'anira zoopsa ndikutiuza pomwe zizindikirazi zikuwonekera, atero Karin Kassab, MA, wama psychologist ndi CEO wa Malo Opangira Upangiri . Ngakhale imatha kumva ngati nthawi zina, kuda nkhawa sakhala mdani wanu. Ndi ubongo wanu kuyesera kukutetezani. Ganizirani za nkhawa yanu ngati chitetezo chomwe chimangokhala chovuta kwambiri.

Mantha mwadzidzidzi amantha ndi mantha nthawi zambiri amayamba chifukwa cha vuto linalake. Kungakhale kucheza kapena malo kapena fungo lomwe limayambitsa nkhawa, atero Silvi Saxena, MSW, LSW, wothandizira pa Kusankha Chithandizo . Zitha kukhala chifukwa chakuyika malingaliro pachinthu chapanikizika komanso chodetsa nkhawa, china chomwe chilibe yankho kapena kuda nkhawa ndi zovuta kwambiri. Zochitika zazikulu m'moyo zimatha kuyambitsa zovuta zingapo ndipo zimakhala zosavuta kuyamba kukhala ndi malingaliro olakwika, omwe amalepheretsa nkhawa. Zotsatira zake, ndikofunikira kuyesa kumvetsetsa zomwe zimayambitsa nkhawa, kuti mupeze njira zothanirana nazo.

Kodi wina angadwale mwadzidzidzi?

Tsoka ilo, nkhawa imatha kukhudza aliyense nthawi iliyonse, ndipo kuyambiranso kwadzidzidzi kumatha kukhala kosokoneza. Matenda a nkhawa ndi amodzi mwa Matenda okhudza matenda amisala omwe amadziwika kwambiri , Kassab akufotokoza. M'malo mwake, m'modzi mwa anthu anayi aliwonse amakhala ndi nkhawa nthawi ina.

Ndikoyenera kudziwa kuti nkhawa imatha kubwera modzidzimutsa, makamaka ngati yolumikizidwa ndi chochitika kapena zovuta. Kuda nkhawa kwadzidzidzi kumatha kuchitika ngati chinthu chovuta kwambiri chikuchitika mosayembekezereka, kapena pakakhala kupweteka kwakuthupi mthupi, kupsinjika kwakuthupi, kwamitundu ina yakupsinjika kwamaganizidwe, Saxena akuti.

Pakadali pano, wamisala Jared Heathman , MD, akufotokoza kuti ngakhale nkhawa imatha kuyambitsidwa ndi zovuta zina, zitha kukhalanso zopanda pake komanso zofooketsa chimodzimodzi. Mwanjira iliyonse, pali zinthu zomwe mungachite kuti muchepetse nkhawa kapena mantha mukayamba.

Katswiri wazamisala wazovomerezeka Aaron Weiner , Ph.D., akuti, Zida zodetsa nkhawa ndizoyambitsa machitidwe amthupi 'omenyera-kapena-kuwuluka', momwe thupi limakhalira lolimba pomwe timaganiza kuti tili pachiwopsezo mwanjira ina. Chifukwa cha izi, titha kuyembekezera zotsatirazi zizindikiro za mantha :

• Kugunda kwa mtima kapena kugunda kwamtima
• Kukhala wotentha kapena wamisala
• Thukuta losadziwika
• Kupuma pang'ono
• Kunjenjemera kapena kupindika
• Kumva ngati mukulephera kuyendetsa zochitika

ZOKHUDZA: Kuda nkhawa motsutsana ndi mantha

Kodi ndingathetse bwanji nkhawa yanga mwachangu?

Mankhwala ndi njira yothetsera nkhawa kwakanthawi . Koma, sizowongolera nthawi zonse. Mankhwala oletsa nkhawa, monga Ativan , Klonopin , kapena Xanax , imatha kugwira ntchito mwachangu, m'mphindi zochepa kapena maola ochepa. Mankhwala ochepetsa nkhawa, omwe nthawi zina amagwiritsidwa ntchito kuthana ndi nkhawa, amatha milungu ingapo kuti agwire bwino ntchito. Monga momwe Heathman akufotokozera, Mankhwala amatha kutenga nthawi yayitali kuti agwire ntchito ngati mankhwala ayenera kumeza, kugayidwa, kuyamwa, kenako ndikusamutsidwa m'magazi.

Ngati mukukumana ndi nkhawa kwanthawi yoyamba kapena mukukhala ndi nkhawa zosayembekezereka, pali njira zina zomwe mungagwiritse ntchito pakadali pano kuti zikuthandizeni pazizindikiro zanu zomwe zikukula. Kuda nkhawa mwadzidzidzi kumayendetsedwa bwino ndi njira zopumulirako, Heathman akuti, yomwe imatha kugwira ntchito nthawi yomweyo mukalemba ntchito. Zina mwa njira zothetsera izi ndi izi:

• Kupuma kwakukulu: Kupuma mwamphamvu kumathandiza kwambiri chifukwa kumathandiza kukhazika mtima pansi, amafotokoza Saxena. Pali zosangalatsa zambiri njira zopumira kwambiri . Yambani polowa m'mphuno mwanu, ndikuyesera kudzaza mimba yanu ndi mpweya. Kenako, tulutsani pakamwa panu, ndikubwereza katatu kapena khumi.
• Kusinkhasinkha: Kulingalira-kukumbukira kuti kuda nkhawa ndikanthawi kwakanthawi ndipo kudutsa. Pitani kumalo omwe amakulolani kugwiritsa ntchito mphamvu zanu zonse, izi zimathandiza kuchepetsa zizindikilo za nkhawa, atero Saxena. Pali zambiri njira zoganizira zomwe zingathandize nkhawa pakumvetsera nyimbo zowongoleredwa mpaka mtundu wa mandala kwinaku mukuyang'ana pakadali pano.
• Kupuma kofulumira kwa minofu: Mukakhala ndi nkhawa, ndiye kuti minofu yanu imalimba. Njira imeneyi imaphatikizapo kulimbitsa minofu ina pamene mukupuma, kenako muwasangalatse pamene mukupuma kuti muchepetse kupsinjika.
• Njira zowonera: Gwiritsani ntchito malingaliro anu kuti mulimbikitse. Sankhani chithunzi chomwe chimakupangitsani kumva bwino, monga bedi lanu labwino, kapena gombe. Kenako jambulani pamene nkhawa yayamba.
• Maphunziro a Biofeedback: Izi nthawi zambiri zimaphatikizapo kuvala chida awiriawiri omwe ali ndi pulogalamu. Imazindikira mpweya wanu ukamapuma kapena kugunda kwa mtima, ndipo imakupatsirani machitidwe opumira kuti muthandizenso kuti muchepetse milingo yanthawi zonse.
• Kumvera nyimbo: Kafukufuku wina apeza kuti kumvera nyimbo kumatha kuchepetsa milingo ya cortisol (aka mahomoni opsinjika).
• Kuchita masewera olimbitsa thupi: Kassab akufotokoza kuti kuchita masewera olimbitsa thupi pafupipafupi ndi chida chochepetsera nkhawa nthawi yomweyo. Kutanthauza, kulimbitsa thupi mwachangu kumatha kuchepetsa nkhawa nthawi yomweyo.

Njira zonsezi zimagwira ntchito posintha malingaliro aubongo wanu, kuti zizindikilo zodandaula zidutse. Chimodzi mwazinthu zofunikira kuti muchepetse nkhawa ndikuzindikiranso kuti zikuchitika liti komanso chifukwa chiyani. Ngati mukutha kuzindikira kuti ikukwera, Saxena akufotokoza, ndiye kuti mutha kudzitsutsa kuti mugwiritse ntchito lingaliro lomweli kuti mumvetsetse kuti ndikumverera kwakanthawi.

Chotsatira ndi chiyani?

Aliyense akhoza kukhala ndi nkhawa nthawi zina ndipo ndikofunikira kwambiri kuti azindikire kuda nkhawa satero zikutanthauza kuti china chake sichili bwino ndi inu, akutero Crombie.

Ngati mukudandaula za kukulira nkhawa, kapena nkhawa mwadzidzidzi, ndiye kuti ndikofunikira kukaonana ndi akatswiri azachipatala. Heathman akuwonetsa kuti mupite kukafunsira pomwe nkhawa yanu singathetsere njira zopitilira kupumula. Munthu amene ali ndi nkhawa atha kukhala mankhwala mankhwala kapena kutumizidwa kuchipatala .

Kassab amakumbutsanso odwala kuti kukhala munthawi ya mliri wapadziko lonse ndizomveka kupsinjika kwa anthu ambiri, ndipo kuda nkhawa kwakanthawi pamavutowa kumachitika mwanjira yachilendo. Komabe, ngati njira zopumulira komanso kupuma, kuchita masewera olimbitsa thupi komanso kusamala, sikukuthandizani kuchepetsa nkhawa, muyenera kufunsa katswiri wazachipatala yemwe angakulimbikitseni pazotsatira zotsatirazi kuti muthane ndi vutoli.

Kuti mumve zambiri pofunafuna thandizo kapena chithandizo chamankhwala kapena nkhawa, 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. 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. Musachite mantha kufunafuna chithandizo chadzidzidzi pamene zizindikiro zanu zili zazikulu!