Momwe mungathane ndi nkhawa mu 2020

Ubwino

Monga aliyense amene amakhala ndi nkhawa amadziwa, dziko lapansi ladzaza ndi zoyambitsa zomwe zingawopseze thanzi lamisala . 2020 yakhala yovuta kwambiri kwa anthu padziko lonse lapansi, monga Mliri wa covid-19 akupitiriza. Chaka chino chawonanso zipolowe zambiri, pomwe anthu akuyenda mumisewu yothandizira gulu la Black Lives Matter ndikulimbana ndi kusowa chilungamo kwachuma. Ndi zochitika zazikulu kwambiri zomwe zimachitika nthawi imodzi, ndizomveka kuti anthu ambiri adziwona akukumana ndi mantha kapena nkhawa. Koma kudziwa momwe ungathanirane ndi mavuto atsopano kapena osintha azaumoyo sikovuta nthawi zonse kapena kodziwika.

Kukhala wokhoza kuzindikira mozama kusefukira kwamalingaliro omwe ubongo wanu ndi thupi lanu likukumana nawo pakadali pano ndikuwalola kuti adutse mwa inu, m'malo moziyika pansi zidzakuthandizani kuthana ndi nkhawa yanu yonse, atero a Trisha Andrews, MS, MFT, othandizira ku Amanda Atkins Counselling Gulu ku Chicago . Nthawi zambiri ngati njira yothanirana ndi mavuto, anthu amakhala ndi nkhawa kwambiri mpaka malingaliro athu atasefukira matupi athu ndi ubongo wathu zomwe zimatipangitsa kuti timve kukhudzidwa kwambiri, kwakukulu komanso kosalamulirika.

Coronavirus, kupanda chilungamo kwamitundu, komanso kuthana ndi nkhawa

Ndikoyenera kudziwa kuti ndizabwinobwino kukhala ndi nkhawa nthawi yakusokonekera kwakukulu, ndikuwonjezereka kwa mliri wapadziko lonse, kusakhazikika kwachuma, komanso zipolowe zapachiweniweni komanso zandale zomwe zikuchitika chifukwa cha kusankhana mitundu. Ndipo ndikofunikira kuzindikira kuti simuli nokha. M'malo mwake, zaposachedwa Kafukufuku wogwiritsa ntchito a SingleCare mwa anthu opitilira 1,000 adapeza kuti 59% ya omwe akutenga nawo mbali amakhulupirira kuti COVID-19 idakhudza thanzi lawo mwanjira ina, pomwe 48% amadzimva kuti kudzipatula ndichinthu chovuta kwambiri m'zaka zaposachedwa.

Kuda nkhawa sikuti ndi chinthu chabwino kapena choyipa, akutero Grand McDonald , Psy.D, ya Chipatala Chachidwi ku Chicago. Ndikoyankha nthawi yowopsa, yosatsimikizika, komanso yosintha nthawi zonse, zomwe ife monga dziko tikukumana nazo limodzi.

Malinga ndi DSM-V, zizindikiritso zomwe zimakhalapo nthawi zambiri zimaphatikizira kugunda kwamtima, kupuma movutikira, kukhala ndi nkhawa komanso kuvutika kuganizira, kutopa, ndi mavuto a GI.

Momwe mungathanirane ndi nkhawa

Kaya yanu nkhawa chaka cha 2020 chisanafike, kapena zomwe zidachitika mchaka zakhudza thanzi lanu lam'mutu, pali njira zambiri zomwe mungathetsere vutoli-ndizizindikiro zake zam'maganizo ndi thupi. Ngati zikuyamba kumva kuti sizingatheke, funsani wothandizira zaumoyo monga wololeza kapena wazamisala, ndipo funsani anzanu ndi abale anu kuti akuthandizeni. (Ngati mukuganiza zodzipha kapena kudzivulaza, muyenera kuyimbira foni 911 kapena National Suicide Prevention Lifeline ku 1-800-273-8255.)

Nazi zina mwa njira zomwe mungathetsere nkhawa munthawi yovutayi.

1. Funani chithandizo chamankhwala

Kukhala ndi mliri kwatanthauza kuti anthu ambiri apeza malo okhala, osatha kuchita zikhalidwe zawo kapena kupita kukumana pamaso ndi pamaso. Chimodzi mwazosintha zazikulu zomwe zimachitika chifukwa cha COVID-19 ndichakuti ambiri maimidwe akuchitika kutali , pafoni kapena macheza pavidiyo, kuti muchepetse kufalitsa kachilomboka. Mukadakhala kuti mumamuwona wothandizira asanafike mliriwu, mwachiyembekezo mapulani anu apitilira, ngakhale kusintha kwina. Koma ngati mankhwalawa ndi chinthu chomwe mungafune kuti mufufuze ngati njira yothetsera nkhawa zanu, teletherapy-kapena gulu lothandizira pa intaneti-ikhoza kukhala njira yoyenera pakadali pano.

Therapy ikhoza kukuthandizani kuzindikira ndikuchepetsa zizindikilo za nkhawa. Kafukufuku akuwonetsa Kuzindikira kwamakhalidwe othandiza kumathandiza pakuthana ndi zovuta zambiri, kuphatikiza mantha amisala, nkhawa yamagulu, komanso nkhawa yayikulu.

2. Sankhani kulingalira ndi kusinkhasinkha

M'dziko lino lotanganidwa komanso lomwe nthawi zambiri limakhala lopanikiza, ambiri aife timayiwala kubwerera mmbuyo ndikudziyang'anira tokha momwe tingathere. M'malo mwake, timatengeka ndi zovuta za tsiku ndi tsiku ndipo tikhoza kutopa ndi zochitika zomwe zimawoneka ngati zabwinobwino za tsiku ndi tsiku. Ichi ndichifukwa chake kulingalira ndi kusinkhasinkha zitha kukhala zida zofunika kwambiri, makamaka ngati zochitika ngati mliri zatha.

Pali zinthu zaulere pa intaneti komanso zida zothandizira kuphunzitsa kupuma mozama komanso kusinkhasinkha, atero a Elise Guthmann, LMFT, Clinical Program Director ku Sintha Chithandizo Chokhala Pogona kwa Ojai kwa Achinyamata . Kusinkhasinkha kumathandiza kuchepetsa mantha m'thupi ndikukhazika mtima pansi. Chimodzi mwamaganizidwe omwe ndimakonda mu Dialectical Behaeve Therapy (DBT) amatchedwa the Kukoma Mtima Kusinkhasinkha . Ndi njira yodzifunira wekha ndi ena zabwino, makamaka nthawi zina pamene mukusowa chochita, ndichifukwa chake ndikusinkhasinkha koyenera kuchita kwa miyezi ingapo yotsatira.

Ngati mukufuna chidwi, mutha kufunafuna othandizira omwe amachita ku DBT. Ngati mwatsopano pa njira zopumira, pali zingapo mapulogalamu azaumoyo mutha kuwona m'miyezi ikubwerayi.

3. Malire nthawi yophimba

Mukakhala kunyumba, ndipo mulibe zochitika zanu zanthawi zonse kuti zikusokonezeni, zimakhala zosavuta kutembenukira ku foni yanu, laputopu, TV anzeru, kapena piritsi. Zotsatira zake, mutha kupezeka kuti mwalumikizidwa ndi zida zanu m'njira yomwe simunakhaleko mliriwu usanachitike. Ngakhale intaneti imatithandizanso kuti tizilumikizana ndi omwe timawakonda, malo ochezera a pa TV atha kupatsanso nkhawa m'miyoyo yathu.

Pali zambiri zomwe zikuchitika mu 2020: Ziwonetsero Zazikulu Zokhudza Zinthu Zimapitilizabe padziko lonse lapansi, nkhani zakusintha kwa mliri tsiku ndi tsiku, mabanja akukakamizidwa kuphunzira kutali ndikugwira ntchito, anthu sangathe kuwona okondedwa, chisankho cha purezidenti ikuyandikira, ndipo anthu ambiri akukumana ndi mavuto azachuma.

Zonsezi zitha kukhala zofunikira kuti musinthe, koma ndikofunikira kudziwa nthawi yomwe mungachoke pazenera. Guthmann akuti, Kugwiritsa ntchito media kungayambitse nkhawa kwa anthu ambiri.

Candida Wiltshire, LCSW, LISW-CP , wothandizira ovomerezeka pa intaneti komanso wogwira ntchito zachipatala amavomereza ndikufotokozera, Ndi zonse zomwe zimayambitsa 2020, njira yothandiza kwambiri yothanirana ndi nkhawa ndikudziwa momwe mungachepetse kuwonekera. Kuphunzira kuchepetsa kuchuluka kwa zomwe mukugwiritsa ntchito ndichinthu chofunikira pakuchepetsa nkhawa chifukwa choti mumayang'anira zomwe mumalola kuti zikhudze momwe mukukhalira.

Ndikofunikanso kukumbukira kuti kubwerera m'mbuyo sikofanana ndi kusankha. Monga a Wiltshire akufotokozera, Kukhazikitsa malire ndikosiyana kunyalanyaza zomwe zikuchitika. Mudalumikizidwa komanso mukudziwa, koma mumabweza mphamvu pazomwe mumakhudzidwa tsiku lililonse. Ndibwino kuti mupume pang'ono, tonse timafunikira. Kuchita izi kumalimbikitsa kudzisamalira, kusinkhasinkha, komanso malo oti mukhale otetezeka mkati mwa chipwirikiti.

4. Muzigona mokwanira

Ngakhale zitha kuwoneka zomveka kunena izi kugona n'kofunika kwambiri panthawi ya mliri, nthawi zambiri chimakhala gawo loyamba m'moyo wamunthu lomwe limakhudzidwa matenda amisala ake akasintha. Ndondomeko zosokoneza komanso kusachita masewera olimbitsa thupi zimapangitsa kuti zikhale zovuta kugona tulo mosavuta, ndipo kusapumula kwa nthawi yayitali usiku uliwonse kumatha kukhudza momwe mumagwirira tsikulo.

Munthawi zosawerengeka izi, kugona sichinthu choyambirira m'maganizo a aliyense, koma chimakhala chachikulu ndikuchepetsa nkhawa, atero a Bill Fish, mphunzitsi wotsimikizira za kugona komanso woyang'anira wamkulu ku Mzinda Wogona . Ambiri aife tikugwira ntchito kunyumba, ana ali kusukulu, ndipo magawo athu asinthidwa.

Pamene tonse tikusintha kusintha komwe kumayambitsidwa ndi mliri wa COVID-19, ndikofunikira kuti tigwiritse ntchito magonedwe athu. Ndipo ngakhale zingakhale zokopa kugwira ntchito kuchokera pogona pabedi panu nthawi yosayembekezereka, izi sizotsimikizika kwenikweni.

Mumafunikira malo okhudzana ndi ntchito, komanso malo okhudzana ndi kupumula, atero Fish. Ngati mizere sili bwino imatha kubweretsa kugona mokwanira komanso kumabweretsa nkhawa.

5. Pangani ndandanda yanu ya tsiku ndi tsiku

Kusunga ndandanda yanu yanthawi zonse ndizovuta makamaka ngati mliri wapadziko lonse ukuchepetsa kuyanjana pakati pa anthu. Moyo wa tsiku ndi tsiku wa aliyense wasintha kwathunthu mu 2020. Malire osokoneza anthu komwe mungapite ndi omwe mungakhale nawo. Ngakhale zili choncho, ndikofunikira kukhazikitsa ndandanda ya tsiku ndi tsiku, chifukwa chizolowezi chitha kukhala chofunikira mukamakhala ndi nkhawa kapena matenda ena amisala.

Izi ndizofunikira makamaka m'mabanja, ana omwe ali ndi nkhawa zawo kuchokera kumaphunziro akutali, kukhala kunyumba, komanso kusawona anzawo ndi abale.

Pogwiritsa ntchito ndondomekoyi, mumatha kuyendetsa malo anu ochepa, Guthmann akuti.Pangani ndandanda ya tsiku ndi tsiku yomwe imagwira ntchito kwa aliyense, ndikutsatira. Uko ndiye kukhazikika komwe kumachepetsa nkhawa yanu pomwe zakunja kwanu ziziwoneka zosintha tsiku lililonse. Ngakhale kuwonjezera zinthu zazing'ono pakalendala yanu, monga kusinkhasinkha kwa mphindi 10, kupatula ola limodzi kuti muwerenge buku, kapena kukonzekera kuyenda pang'ono kungapangitse kusiyana konse.

6. Yesani kulimbitsa thupi kunyumba

Njira imodzi yomwe anthu ambiri kusamalira thanzi lawo lamaganizidwe ndikusunga thanzi lawo. Komabe, ma gym ambiri atsekedwa chifukwa cha mliriwu komanso kulimbitsa thupi kwamagulu si njira yabwino kwambiri. Ngakhale zingakhale zovuta kwambiri kuti mudzilimbikitse, pali zida zambiri, kuphatikiza zolembetsa ndi mapulogalamu, omwe amakupatsani mwayi wophunzirira kuchokera kunyumba kwanu. Ngati mukufuna kuchita masewera olimbitsa thupi panja, pulogalamu ngati Mapu a Kuthamanga Kwanga zidzakuthandizani kufufuza kwanu. Pakadali pano, mapulogalamu ngati Gulu ndipo Fiit kukupatsani kulimbitsa thupi kambiri komwe mungachite pabalaza panu.

Kupita kumalo ochita masewera olimbitsa thupi mwina sichingakhale chosankha pakadali pano — monga yankho, timapeza njira zatsopano zokhalira athanzi, atero a Thomas McDonagh, a Psy.D. katswiri wazamaganizidwe komanso woyambitsa Chithandizo Chabwino SF . Izi zitha kukhala kuti mukuchita nawo masewera olimbitsa thupi, kugula zida zolimbitsa thupi kunyumba, kapena kupeza malo obisika mdera lanu kuti mulimbitsa thupi. Timavomereza kutayika komanso nkhawa zomwe timamva ndipo kuchokera pamenepo timayesetsa kusinthira limodzi, ndikupanga zachilendo.

Kupeza malingaliro ammudzi pompano, ngakhale zitakhala kudzera pagulu lapaintaneti, zitha kuthandizanso kukulitsa thanzi lanu lamisala munthawi yachilendo komanso yosungulumwa.

7. Osadumpha mankhwala

Kwa anthu ambiri okhala ndi zikhalidwe zomwe zidalipo kale , omwe atengeke kwambiri ndi COVID-19, kusiya nyumbayo kumakhala koopsa kwambiri panthawi ya mliriwu. Kuphatikiza apo, kwa iwo omwe ali ndi nkhawa kapena kukhumudwa, zitha kukhala zovuta kutuluka. Ntchito zosavuta, monga kusonkhanitsa mankhwala kuchokera ku pharmacy kapena kugula zinthu, zingakhale zoopsa kuyenda-koma ndikofunikira kuti musadumphe mankhwala anu.

KU ntchito yobereka mankhwala zitha kupulumutsa nkhawa zambiri ndikukhala chinthu chimodzi chocheperako nkhawa. Mutha kulumikizana ndi SingleCare's yobereka mankhwala Nambala yothandizira pa 800-222-2818 kuti muwone momwe angakhazikitsire ntchito zapakhomo pano.)

Ngati mwataya inshuwaransi yazaumoyo chifukwa cha COVID-19 ndipo mwapanikizika chifukwa chosafotokoza, pali njira zina zomwe mungafufuze. Werengani za iwo Pano.

8. Dzichitireni chifundo

Ziyenera kupita osanena kuti, tsopano kuposa kale, kudzichekacheka ndikofunikira. Ndikosavuta kwambiri kudzipeza nokha chifukwa chakusowa nthawi yomaliza kapena kusalira ntchito zapakhomo, koma ndi zovuta zowonjezera zomwe tonsefe tili nazo padziko lapansi, kukhala wachifundo ndikofunikira.

Dzikumbutseni modekha kuti ngakhale mumakhala omangika kapena osasangalatsa, nkhawa imangokhala ubongo wanu kuyesera kudzitchinjiriza, akutero Max Maisel , Ph.D., katswiri wazamisala wazachipatala wodziwika bwino pochiza OCD komanso zovuta zamavuto. Ndikofunikanso kulola nkhawa yanu kukhalapo osayesa kulimbana nayo kapena kuilamulira. Tikamalimbana ndi nkhawa zathu, timakhala ndi nkhawa zakuda nkhawa, zomwe zimatipatsa nkhawa komanso mantha kwanthawi yayitali kuposa momwe timafunira.

Dr. McDonagh akuwonjezera kuti: Anthu ambiri amadziimba mlandu pa momwe amaganizira komanso momwe akumvera, koma izi zili ngati kudziimba mlandu chifukwa cha nyengo. Simungathe kuzilamulira, mutha kungovala moyenera. Chowonadi ndichakuti sitingathe kuwongolera malingaliro kapena momwe timamvera poyamba. Titha kungolamulira momwe timayankhira kwa iwo.

9. Idyani mopatsa thanzi

Mukamalimbana ndi nkhawa yomwe ikukulirakulira, zimakhala zosavuta kufikira mndandanda wazomwe mungatenge kapena kungodya zakudya zopanda pake. Komabe, kuwonetsetsa kuti mumadya chakudya chamagulu, chodzazidwa ndi zakudya zatsopano komanso zopatsa thanzi, kumatha kukhala ndi gawo lalikulu pamthupi ndi m'maganizo anu.

Idyani chakudya chopatsa thanzi, akutero Rashmi Byakodi , BDS, katswiri wazachipatala ku Best for Nutrition. Pewani caffeine ndi mowa; izi zitha kukulitsa vuto lanu. Samalani ndi zomwe mukudya, pangani chakudya choganizira.

Mofanana ndi kukhala ndi chizolowezi chokhazikika tsiku lililonse, kukhala ndi ndandanda yabwino yazakudya kungathandizenso thanzi lanu, thanzi lanu, thanzi lanu.

10. Dziwani zoyambitsa zanu.

Anthu amakhala ndi nkhawa pazifukwa zambiri, ndipo ndikofunikira kuzindikira zomwe zimayambitsa matenda anu. Nthawi zina zimakhala zotheka kuchotsa zina zoyambitsa m'moyo wanu; ngakhale mu 2020, zinthu monga mliri wa coronavirus komanso nkhani yochititsa chidwi yakhala yatsopano komanso osati chinthu chomwe tingachotse m'miyoyo yathu.

Anthu ambiri ali pamavuto komanso nkhawa zofooketsa chifukwa safuna kuti zinthu zomwe zikuchitika masiku ano zikhale chowonadi chatsopano, akutero a Guthmann. Gawo loyambirira kuthana ndi zenizeni za 2020 ndikuvomereza kuti ndi zenizeni zatsopano.

Carrie Lam , MD, akuti njira yoyamba yochiritsira ndikumvetsetsa komwe kumayambitsa nkhawa.Kodi ndizomwe zimayambitsa zachilengedwe, kupsinjika, komwe kumayambitsa kusamvana kwama mahomoni, kusalinganika kwa ma neurotransmitter, kuchuluka kwachisoni, akuganiza kuti mudzifunse nokha. Onetsetsani kuti mwayang'ana chifukwa chake zitha kuchitika ndi dokotala ndikuyesa kukonza.

Poyang'anira zovuta pamoyo wanu, komanso zomwe zingayambitse nkhawa, ndizotheka kuthana ndi vuto lanu. Kaya kupanikizika ndichinthu chophweka monga momwe mumagwirira ntchito nthawi yomaliza, kapena china chake chovuta kwambiri ngati chibwenzi, ndikofunikira kuyika thanzi lanu lam'mutu patsogolo.

Kupsinjika kwa dziko lapansi kudzakhalapobe; ndimomwe timagwirira ntchito mkati zomwe zimapangitsa kusiyana, akufotokoza Susan Madzulo , wothandizira wotsimikizira nkhawa komanso kupsinjika.

11. Funsani dokotala wanu za mankhwala ochepetsa nkhawa.

Ngati kuchuluka kwa kupsinjika ndi nkhawa zomwe mukukumana nazo pano zikuyamba kumva kuti sizingatheke, ikhoza kukhala nthawi yofunsa dokotala wanu za mankhwala oletsa nkhawa . Ngakhale kulibe kukula koyenera pankhani ya mankhwala, wothandizira zaumoyo wanu azitha kuyankhula nanu zosankha zomwe mungachite, ndikusankhirani njira yabwino yothandizira yomwe mungatenge.