Momwe mungazindikire ndikuchiza zodandaula mwa amuna

Maphunziro a Zaumoyo

Zitha kuyamba ndi nkhawa zakuntchito kapena mavuto azachuma omwe angachitike ndikusintha kukhala kudzikayikira kosatha. Matenda nkhawa zimakhudza akulu 40 miliyoni ku United States— 14% mwa iwo ndi amuna . Pomwe abambo ndi amai onse ali ndi nkhawa, amuna nthawi zambiri amakhala omasuka kulankhula zakukhosi kwawo kapena kupempha thandizo.

Kuda nkhawa ndi njira yodziwika yapanikizika, akufotokoza a Kelly Houseman, LLPC, mlangizi wololeza waumoyo ku Michigan, koma nthawi zina, imangotigwiritsa ntchito ndipo imakhudza miyoyo yathu.

Kupsinjika ndi momwe thupi lathu limayankhira pazochitika za tsiku ndi tsiku zomwe zimatikakamiza kuti tithane ndi zovuta momwe tingathere, Houseman akutero. Ndikumverera komwe kumafika mukamayenera kuti ntchitoyi ichitike patsiku lomaliza. Kuda nkhawa, komano, ndi chosatha manjenje kapena kuda nkhawa ndi zomwe zachitika.

Kuda nkhawa mwa amuna kumatha kuwononga thanzi komanso ubale. Nkhani yabwino ndiyakuti dokotala kapena wothandizira atha kuthandiza - kudzera mukulankhula, kuphunzitsa kupumula ndi njira zothanirana, ndipo nthawi zina, mankhwala.

Zizindikiro zodandaula mwa amuna

Ngakhale abambo ndi amai amayankha nkhawa m'njira zambiri, a Julie Levin, MA, MFT, okwatirana ndi achibale ku California, akuti zodetsa nkhawa mwa amuna zitha kuwoneka mosiyana pang'ono. Amanena izi mwa zina chifukwa cha manyazi omwe amakhala nawo chifukwa cha nkhawa komanso ndi amuna angati omwe adaleredwa kuti awone kufooka kwamaganizidwe ngati kufooka.

Levin akuti mwakuthupi zizindikiro za nkhawa zingaphatikizepo:

• Kupweteka mutu
• Kutuluka thukuta
• Mtima wogunda
• Mavuto am'mimba
• Kusagona ndi kutopa

Kuphatikiza apo, abambo omwe amakhala ndi nkhawa nthawi zambiri amakwiya kapena kukwiya, Levin akuti. Amathanso kuthana ndi zizindikilo zawo mosiyanasiyana, kumwa mowa kuti achepetse nkhawa, kapena kuthera nthawi yambiri pa intaneti, kusewera masewera, kapena kuwonera zolaula.

Vuto, akutero Levin, ndikuti kuyesa kubisa nkhawa, m'malo moyendetsa, kumangowonjezera vutoli. Ndikofunikira kuti abambo azifunafuna thandizo pakakhala nkhawa, posachedwa, ndibwino, akutero Levin. Kuda nkhawa ndi matenda, osati kufooka-ndipo ndi chithandizo choyenera, amuna ambiri amatha kuthana ndi nkhawa.

Mitundu yamatenda amisala

Dipatimenti ya Zaumoyo ku United States imatchula mitundu isanu yayikulu yamatenda amisala:

• Matenda a nkhawa wamba (GAD) : Matenda omwe amakhala ndi nkhawa yayitali, kuda nkhawa, kapena kupsinjika, ngakhale palibe choopsa
• Matenda osokoneza bongo (OCD) : Kuda nkhawa kumachitika chifukwa chamalingaliro osafunidwa (obsessions) ndi / kapena machitidwe obwerezabwereza (kukakamizidwa)
• Kusokonezeka kwamantha : Mantha osayembekezereka komanso obwerezabwereza omwe amapezeka ngati ziwopsezo zomwe zimaphatikizapo zizindikilo monga kupuma movutikira, kupsinjika m'mimba, ndi zina zambiri.
• Post-traumatic stress disorder : Matenda a nkhawa omwe amatha kuchitika pambuyo pangozi (kumenya nkhondo, ngozi, zochitika zosasangalatsa pamoyo, ndi zina zambiri)
• Matenda a nkhawa za anthu (SAD): kuda nkhawa kwambiri komanso kudzidalira kwambiri pamikhalidwe ya anthu, zomwe zimapangitsa kupewa zikhalidwe

Kuda nkhawa nthawi zambiri kumachitika limodzi ndi matenda ena amisala. Matenda okhumudwa ndi nkhawa ndi abale ofanana, Levin akuti. Matenda a nkhawa nthawi zambiri amalumikizidwa ndi kukhumudwa, ndipo si zachilendo kuti amuna azipeza onse awiri.

Nchiyani chimayambitsa nkhawa yamwamuna?

Ngakhale nkhawa imatha kubwera chifukwa chapanikizika pantchito, banja, maubale, kapena zokumana nazo zoopsa pamoyo, zitha kukhalanso chifukwa cha matenda monga matenda amtima, matenda ashuga, kapena kuchepa kwamahomoni. Mwachitsanzo, testosterone yotsika imatha kukulitsa nkhawa, ndipo imathandizira kukulitsa mahomoni opsinjika, cortisol, omwe amayendetsa nkhawa.

Kodi amuna angadziwe bwanji kuti ali ndi nkhawa?

Palibe kuyesa kosavuta kotsimikiziratu kuti amuna ali ndi nkhawa. Katswiri wazachipatala amatha kudziwa zomwe zimayambitsa matendawa ndikulangiza katswiri wazachipatala, monga wochizira kapena wamisala, yemwe angathandize kuzindikira ndikuwongolera zizindikilo.

Chithandizo cha nkhawa mwa amuna

Popeza nkhawa imatha, palibe amene ayenera kuvutika yekha. Ngati nkhawa ikuyamba kukhudza moyo wanu ndikuchotsani chisangalalo pazinthu zomwe mumakonda kapena zikukulepheretsani kukonzekera zamtsogolo, itha kukhala nthawi yolankhula ndi munthu wina, Houseman akutero. Dokotala kapena wothandizira atha kugwira ntchito nanu kuti akupatseni mayankho.

Zosintha m'moyo

Kodi nkhawa zimatha mwachilengedwe? Ngakhale kusintha kwa moyo sikungathetse nkhawa, kumatha kuthana ndi zizindikilo. Njira zomwe mungathetsere nkhawa zimaphatikizapo kuchita masewera olimbitsa thupi, kupuma, kugwira ntchito kuti mugone mokwanira, komanso kuyankhula zomwe zikukusowetsani mtendere kwa anzanu kapena akatswiri, Houseman akuti.

Njira zambiri zachilengedwe zothandizira nkhawa zimaphatikizapo kusamalira thupi lanu kuti mukhale ndi thanzi labwino. Zitha kuphatikizaponso:

• Kudya chakudya chopatsa thanzi, choyenera
• Kusinkhasinkha
• Kupewa zoyambitsa monga ndudu, mowa, kapena caffeine
• Kulemba kufotokoza nkhawa
• Kutenga zowonjezera, monga cannabidiol

Ngakhale phindu lawo ndilopanda kutetezedwa, anthu ambiri omwe ali ndi nkhawa amalumbirira zabwino za aromatherapy, kutema mphini, komanso kucheza ndi nyama.

Chithandizo

Mitundu ina yamankhwala imagwira ntchito bwino, atero a Houseman. Malinga ndi mtundu wa matenda amisala omwe amapezeka nawo, mankhwala ena atha kukhala othandiza kuposa ena. Pali mitundu ingapo yomwe ingathandize kuthana ndi nkhawa mwa amuna:

• Kulankhula chithandizo
• Chidziwitso chamakhalidwe
• Thandizo lakuwonetsera

Amuna ambiri amawopa kuti mankhwalawa amawoneka bwanji, kapena amadandaula kuti adzaweruzidwa, a Houseman akutero, koma amadabwitsidwa kwambiri ndi momwe cathartic ngakhale gawo limodzi limamverera komanso kulemera komwe kungatsitsidwe.

Mankhwala

Mankhwala akhoza kukhala ndi malo ochiritsira ndipo ndi lingaliro lamwini lomwe amuna ayenera kukambirana ndi adotolo kapena wothandizira, atero a Houseman.

Ngati kuchepa kwa testosterone kukuyambitsa nkhawa, kumatha kusintha testosterone m'malo mankhwala (TRT). Asanapereke mankhwala a TRT, dokotala amayesa kuchuluka kwa mahomoni kuti adziwe ngati pali vuto la testosterone. Ngati mukuwoneka kuti ndinu woyenera TRT, dokotala wanu akhoza kukupatsani gel osakaniza, kirimu, jekeseni, kapena chigamba.

Ngati mayeso anu abweranso akuwonetsa milingo ya testosterone muyezo wamba, dokotala wanu atha kupereka mankhwala. Mitundu yayikulu yamankhwala yomwe imagwiritsidwa ntchito kuthana ndi nkhawa ndi monga:

• Mankhwala opatsirana
• Benzodiazepines
• Buspirone

Yankho labwino kwambiri lingakhale kuphatikiza mitundu itatu yonse yamankhwala. Kwa anthu ena, mankhwala a mankhwala opatsirana pogonana amapereka maubwino pomwepo, pomwe amapitanso kukalankhula kuti afike kuzu wamavuto awo, Levin akuti.