Momwe mungasiyanitsire pakati pa nkhawa ndi mantha

Maphunziro a Zaumoyo

Ndimakhala ndi nkhawa. Sindikukumbukira nthawi m'moyo wanga yomwe sindinayenderedwe ndimalingaliro olowerera a nkhawa komanso zomwe-ngati. Ngakhale ndimatha kukhala ndi zisonyezo zakuthupi monga kuchuluka kwa kugunda kwa mtima ndimagawo azovuta zanga, nthawi zonse ndimakhala ndi nkhawa zomwe zimandidziwitsa nkhawa ndizomwe zimayambitsa.

Usiku wina pamene ndinadzidzimutsidwa modzidzimutsa, kugunda kwa mtima, kupweteka pachifuwa pang'ono, ndi thukuta, ndinaganiza kuti ndiyenera kuti ndinali ndi vuto la mtima. Ndinali ndisanakhale ndi nkhawa — mwina mpaka ndinaganiza kuti ndikufa — kotero sindinaganize zotheka kuti izi zinali zokhudzana ndi nkhawa. Idapita patatha pafupifupi theka la ola, ndipo ndidazindikira kuti ndili bwino. Zomwe zidachitikanso milungu ingapo pambuyo pake, ndidalankhula ndi dokotala wanga ndipo ndidazindikira kuti ndimakhala ndi mantha.

Nkhawa ndi mantha nthawi zambiri amagwiritsidwa ntchito mosinthana-koma pali kusiyana kwakukulu pakati pa ziwirizi.

'Kuda nkhawa' ndi mawu omwe anthu wamba amangokhala ndi nkhawa yomwe imakula pakapita nthawi chifukwa chodandaula, akuti Shana Olmstead , MA, LMHC, katswiri wa zamaganizo ku Kirkland, Washington. Kuopsa kwamantha kumatha kumva ngati kutuluka kubuluu, ndipo kumatha kukhala chifukwa cha nkhawa kapena kupsinjika koma sizimachitika nthawi yakupanikizika.

Kodi zizindikiro za matenda amantha ndi chiyani?

Chizindikiro	Kuda nkhawa	Mantha
Kuda nkhawa kwambiri	Inde	Nthawi zina
Zovuta kukhazikika	Inde	Mwachidziwikire
Kukwiya	Inde	Mwachidziwikire
Kusakhazikika	Inde	Mwachidziwikire
Kutopa	Inde	Mwachidziwikire
Kupsyinjika kwa minofu	Inde	Mwachidziwikire
Kusokonezeka tulo	Inde	Mwachidziwikire
Kuchulukitsa kuyankha	Inde	Mwachidziwikire
Kuchuluka kwa kugunda kwa mtima / kugunda kwa mtima / kugunda kwa mtima	Inde	Inde
Chizungulire	Inde	Inde
Zovuta zakupuma pang'ono / kupuma movutikira	Inde	Inde
Kumverera kwachilendo	Mwachidziwikire	Inde
Kumverera kuti mulibe nokha	Mwachidziwikire	Inde
Kuopa kutaya mphamvu kapena kupenga	Mwachidziwikire	Inde
Kuopa kufa	Mwachidziwikire	Inde
Kutuluka thukuta kwambiri	Mwachidziwikire	Inde
Kunjenjemera kapena kunjenjemera	Mwachidziwikire	Inde
Kumva kutsamwa	Mwachidziwikire	Inde
Kupweteka pachifuwa	Mwachidziwikire	Inde
Nsautso kapena vuto la m'mimba	Mwachidziwikire	Inde
Kumva kuti ndi opepuka, osakhazikika, kapena okomoka	Mwachidziwikire	Inde
Dzanzi lakumva kulira	Mwachidziwikire	Inde
Kuzizira	Mwachidziwikire	Inde
Kutentha kotentha	Mwachidziwikire	Inde

Momwe mungasiyanitsire pakati pa nkhawa ndi mantha

Kuda nkhawa kumayambitsidwa chifukwa chakukula kwa nkhawa chifukwa cha kupsinjika kwamkati kapena kwakunja, akutero Sharon D. Thomas , MS, LCMHC, mlangizi wovomerezeka wazachipatala ku MindPath Care Center ku Raleigh, North Carolina. Kuda nkhawa kumeneku kumakulirakulira ndipo kupsinjika kwakanthawi kumakhala kovuta, komwe kumatha kumveka ngati kukuwukira.

Kuopsa kwachitetezo chimakhudzidwanso ndi kupsinjika kwamkati / kwakunja, atero a Thomas, koma m'malo mowonjezereka kapena kuyankha kwakanthawi kuchokera kupsinjika kwa nkhawa, mayankho amantha mwadzidzidzi, mwamphamvu, komanso amasokoneza mphamvu ya munthu kuti agwire ntchito poyankha ku mantha.

Kuda nkhawa:

• Si chikhalidwe chodziwika, koma nthawi ya munthu wamba pakumverera kwowonjezeka kwa nkhawa. (Nthawi zambiri amakhala chizindikiro cha matenda ovutika kuzindikira.)
• Amayankha kupsinjika (kwenikweni kapena kuzindikira).
• Bwerani pang'onopang'ono ndikumanga ndikudandaula kwambiri.
• Ndikumva kukhala wopanikizika.
• Amaganizira kwambiri, koma amatha kukhala ndi zizindikilo zina zathupi.

Kuopsa kwamantha:

• Amadziwika kuti ndi matenda, nthawi zambiri ngati gawo lamatenda amantha.
• Bwerani modzidzimutsa ndipo mudzakhala ndi zisonyezo zomwe zimakulira patangopita mphindi zochepa kuchokera pomwe kuukira kwayamba.
• Amakhala olimba.
• Zitha kukhala chifukwa cha nkhawa, koma sizimachitika nthawi yakukhumudwa kapena kupsinjika.
• Zochitika m'magawo, zomwe mwina sizingachitike.
• Zitha kuchitika pawokha kapena ngati gawo lina lamavuto osiyanasiyana monga nkhawa zamagulu, nkhawa wamba, kapena mantha enaake.
• Khalani ndi zizindikilo zosachepera zinayi zamantha zomwe zimachitika munthawi imodzi.
• Nthawi zambiri amakhala pakati pa mphindi 20 mpaka 30, ndipo osaposa ola limodzi.

Zomwe mungachite mukamenyedwa

Cholinga panthawi yamavuto onse komanso mantha amkati ndikukhazikika. Pali njira zomwe zingatengedwe kuti zithandizire mitundu yonse yazachiwopsezo.

1. Yesani kudziletsa mwa kupuma mwamphamvu kuti muwerengere zinayi, ndikupumira kokwanira sikisi. Ndiye kubwereza. Izi zimathandiza kuchepetsa kupuma kwanu ndi kugunda kwa mtima kwanu ndikupanga bata lonse.
2. Yesetsani kulingalira ndi zochitika za 5-4-3-2-1. Onaninso zinthu zisanu zomwe mutha kuwona, zinthu zinayi zomwe mungamve, zinthu zitatu zomwe mungakhudze, zinthu ziwiri zomwe mumatha kununkhiza, komanso chinthu chimodzi chomwe mungalawe. Nyamula kapena kukhudza zinthu ndikuwona mawonekedwe ake: Kodi ndizofewa kapena zolimba? Ndi mtundu wanji? Kodi ndi zolemera kapena zopepuka?
3. Yesetsani kupumula pang'ono kwa minofu. Kuyambira ndi mapazi, yesani minofu iliyonse mthupi kwa masekondi 30 ndikumasulidwa, kamodzi.
4. Kudzilankhulira. Dzikumbutseni kuti muli otetezeka ndipo izi zidzadutsa.
5. Funafunani thandizo polankhula ndi bwenzi, dokotala, kapena wina aliyense amene akukhala chete pakanthawi.

Chithandizo cha nkhawa komanso kuopsa kwamantha zimadalira chomwe chimayambitsa iwo. Ndikofunika kuwona wothandizira zachipatala kuti adziwe bwinobwino. Kuchiza kwa nkhawa ndi mantha kungaphatikizepo:

1. Zosintha m'moyo. Kuchita masewera olimbitsa thupi monga yoga, kuchita masewera olimbitsa thupi pafupipafupi, kupeza zokwanira tulo , komanso kupewa zopatsa chidwi monga kusuta ndi tiyi kapena khofi kungathandize pamavuto onse.
2. Chidziwitso chamakhalidwe (CBT). Kuyang'ana kwambiri pamalingaliro ndi machitidwe.
3. Thandizo lakuwonetsera. Mobwerezabwereza kukumana ndi mantha mumawonekedwe olamulidwa kotero kuti amachititsa mantha pang'ono pakapita nthawi. Ndimakhala ndi nkhawa kapena mantha, izi zimatha kuphatikizira kukumana ndi zoyambitsa.
4. Mankhwala. Kuda nkhawa komanso mantha amatha kuchiritsidwa ndi mankhwala omwe amamwa pafupipafupi, monga mankhwala opatsirana pogonana monga Prozac , Zoloft , Paxil , Kameme , kapena Celexa . Kuopsa kwamankhwala kumatha kuthandizidwa ndimankhwala othamanga mwachangu monga benzodiazepines monga Xanax kapena Ativan . Benzodiazepines amatha kupanga chizolowezi, ndipo momwe amagwiritsidwira ntchito ayenera kuyang'aniridwa mosamala ndi wothandizira zaumoyo. Mankhwala opatsirana amatha zimakhudza anthu mosiyanasiyana -Tsatirani malangizo a wothandizira zaumoyo.

Kodi nkhawa ndi mantha ndizowopsa?

Ngakhale nkhawa komanso mantha amamva kukhala opsinjika kwambiri, ali osati owopsa paokha.

Izi zati, nthawi yoyamba munthu wina akamakumana ndi izi, ayenera kupita ku ER kukatulutsa china chachikulu ngati matenda amtima kapena magazi.

Anthu omwe amakhala ndi nkhawa mobwerezabwereza kapena amanjenjemera nthawi zambiri amayamba kuzindikira zowawa ndipo amatha kusiyanitsa ndi china chachikulu .

Kuda nkhawa ndi mantha samakhala motalika kuposa ola limodzi, ndipo nthawi zambiri amakhala ochepera theka la ora. Ngati zizindikilozo zimatenga nthawi yayitali kuposa momwe zimakhalira, ndizolimba, kumverera mosiyana ndi momwe zimakhalira, osayankha kuyesetsa kutontholetsa, khalani ndi zizindikilo zosagwirizana ndi mantha (monga kupweteka komwe kumatuluka nsagwada kapena pansi kaya mkono), kapena pali funso likhoza kukhala china osati nkhawa kapena mantha, pitani ku ER.

Ngakhale kuda nkhawa komanso mantha sizowopsa, zimatha kukhala chizindikiritso cha zovuta zazikulu. Ndikofunika kuwona wothandizira zaumoyo kuti ayesetse momwe thupi lilili, ndikupeza chomwe chimayambitsa zovutazi.

Zomwe zimayambitsa komanso zoopsa pazovuta zamantha

Kuda nkhawa ndi mantha zimatha kuyambika chifukwa chamavuto, koma kuwopsa kumatha kukhala ndi zifukwa zomwe sizigwirizana ndi thanzi lam'mutu, kuphatikizapo :

• Mitral valve prolapse (vuto laling'ono la mtima lomwe limachitika pamene imodzi mwa mavavu amtima satseka bwino.)
• Hyperthyroidism (matenda opatsirana kwambiri a chithokomiro)
• Hypoglycemia (shuga wotsika magazi)
• Kugwiritsa ntchito mwamphamvu (amphetamines, cocaine, caffeine)
• Kuchotsa mankhwala

Pali zifukwa zingapo zomwe zimawonjezera chiopsezo chanu chokhala ndi mantha. Zikuphatikizapo:

• Kukhala wamkazi. Akazi ali kawiri kuthekera kukumana ndi zovuta zamanjenje kuposa amuna.
• Chibadwa. Mavuto amantha amatha kuyenda m'mabanja.
• Zaka. Zovuta zamantha nthawi zambiri zimayamba pakati pa zaka zaunyamata ndi zaka makumi anayi.
• Choyambitsa. KU chochitika chovuta monga kuchotsedwa ntchito, kupwetekedwa mtima, kapena kuzunzidwa (m'mbuyomu kapena panopo) -kapena zochitika zosangalatsa monga ukwati kapena kubadwa kwa mwana-zitha kuwonjezera mwayi wamantha.
• Mkhalidwe wamaganizidwe. Kuopsa kwamankhwala kungakhale chizindikiro cha matenda angapo amisala monga agoraphobia, kukhumudwa , kapena matenda ovutika maganizo.
• Matenda osokoneza bongo. Mowa komanso kugwiritsa ntchito mankhwala osokoneza bongo, komanso kusuta , Amatha kupanga zomverera zakuthupi monga kupepuka kwa mutu kapena kugunda kwamtima komwe kumatha kubweretsa nkhawa.

Tsopano popeza ndikudziwa momwe mantha anga amamvekera, ndimatha kuyankhula ndekha. Pozindikira zomwe zikuchitika, ndikhoza kudziwuza ndekha kuti kuwotcha kwadzidzidzi kumeneku kukutanthauza kuti mwina ndikhala ndi mantha, ndipo ndikhoza kudzikonzekeretsa. Mothandizidwa ndi wokhazikika chizolowezi cha mankhwala , zida zodzithandizira kukhazikika, ndikumvetsetsa zomwe zikundichitikira, mantha anga ayamba kusamalika ndipo nkhawa yanga yonse yatsika.

Mantha ndi nkhawa zimakhala zoopsa komanso zosokoneza - koma mothandizidwa ndi chithandizo, zimatha kukhala bwino.