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Malangizo opulumuka olimbana ndi kukhumudwa patchuthi

Malangizo opulumuka olimbana ndi kukhumudwa patchuthiUbwino

'Nyengoyi ndi yachisangalalo, koma kwenikweni, 88% ya achikulire amapanikizika munthawi yabwino kwambiri pachaka, malinga ndi a Kafukufuku wa 2018 . Oposa 60% mwa omwe adafunsidwapo kafukufuku wina ankaona kuti kukondwerera nthawi ya tchuthi kumakhala kovuta kapena kovuta kwambiri. Ndiye, nchiyani chimayambitsa kupsinjika kwa tchuthi?

Chimodzi mwazinthu zovuta kwambiri pamaholide ndi lingaliro loti tizikhala ndi 'tchuthi chabwino,' akutero Sheela Raja, yemwe ndi Ph.D. , katswiri wazamisala wazachipatala komanso wothandizirana naye ku University of Illinois ku Chicago. Anthu ambiri amakhala ndi nkhawa kuti alibe ndalama zokwanira zogulira mphatso, mwina sangapite kumaphwando apamwamba, kapena kuti mabanja awo angasokonezeke. Ngati mukuvutika kale ndi nkhawa kapena kukhumudwa, mungamve ngati wina aliyense ali ndi nthawi yopambana ndipo pali china chake cholakwika kapena cholakwika ndi inu chifukwa mukuvutika.



Wolemba Gail Saltz, MD , akuvomereza ndikuwonjeza kuti anthu ena atha kukhala achisoni panthawiyi yachisoni chifukwa chachisoni (monga kutaya okondedwa awo kapena kutha kwa banja kapena mgwirizano) kapena nkhani yachilengedwe yomwe imachitika pakusintha kwa nyengo. Pali chosavuta kuti ndi nthawi yachisanu ndipo masiku ndi achidule chifukwa cha kuchepa kwa dzuwa, komwe kumakhudza anthu ambiri, akupitilizabe, ponena za vuto la nyengo (SAD), mtundu wachisokonezo womwe nthawi zambiri umayamba kumapeto kwa kugwa ndikukweza nthawi yachilimwe.



ZOKHUDZA: Kodi ndinu WOKhumudwa? Nthawi yoti mupeze chithandizo cha kukhumudwa kwakanthawi

Zizindikiro zodziwika za kukhumudwa patchuthi

Ngakhale zizindikilo zakukhumudwa patchuthi zimasiyana malinga ndi munthu, zina mwazizindikiro zake ndi izi:



  • Kukhala wachisoni, wosungulumwa, komanso wopanda chiyembekezo masana onse
  • Kusintha kwa magonedwe (kukhala ndi tulo, kugona tulo, kapena kugona tulo)
  • Kusintha kwa njala (nthawi zambiri kudya kwambiri komanso kulakalaka chakudya, koma kusowa kwa njala kumatha kuchitika)
  • Kukhala wosakhazikika, wokwiya, wolakwa, kapena wokwiya
  • Zovuta kukhazikika
  • Kutaya chidwi ndi zinthu zomwe nthawi zambiri zimakusangalatsani
  • Kutopa (kutaya mphamvu) ngakhale kugona mokwanira

Ili si mndandanda wathunthu wazizindikiro. Ngati mukuganiza kuti inu kapena wokondedwa wanu angakhale ndi nkhawa, lankhulani ndi dokotala wanu.

Njira 6 zopewera chisangalalo cha tchuthi

Onse a Raja ndi a Dr. Saltz amapereka njira zisanu ndi chimodzi zamoyo zomwe zingathandize kuthana ndi zachisoni komanso kupewa kupsinjika munthawi ya tchuthi.

1. Siyani mtima wofuna kuchita zinthu mosalakwitsa.

Raja amagawana nkhani ya mnzake yemwe adaphika keke yomwe sinatuluke, chifukwa chake adaganiza zoperekera kekeyo ngati pudding m'malo mwa tchuthi chake cha tchuthi-ndipo zidakhala zotchuka. Malingaliro ake anali chilichonse, akufotokoza. Yesetsani kudzikumbutsa kuti zokumbukila zabwino kwambiri sizikukhudzana ndi ungwiro-komanso ndi anthu otizungulira.



2. Sinthani ziyembekezo zanu.

Izi zikuphatikiza kusintha malingaliro anu, akutero Dr. Saltz. Mwezi wa Disembala silingafanane ndichimwemwe chodzidzimutsa, chifukwa chake palibe chifukwa choyembekezera zambiri kuchokera kwa inu, akufotokoza. Dzipatseni chilolezo kuti mukhale ndi malingaliro awa.

3. Khalani ndi chizolowezi chabwino.

Ndikofunika kuchita zinthu zomwe zimathandiza kukonza malingaliro, monga kuchita masewera olimbitsa thupi kwa mphindi 30 mpaka 40, katatu kapena kanayi pa sabata, komanso kusunga nthawi yogona, atero Dr. Saltz. Komanso, musamamwe mowa pang'ono chifukwa chakumwa ichi chimadziwika kuti ndi chokhumudwitsa.

4. Lumikizanani ndi ena.

Ngati kusungulumwa kuli vuto, anthu ambiri amayankha mwachangu ndikungofunitsitsa, koma kwenikweni, zosiyana ndizothandiza, akutero Dr. Saltz. Akukulimbikitsani kuti muyesetse kulumikizana ndi ena, ngakhale zitanthauza kupita kumalo ogulitsira khofi akumaloko kukakambirana ndi mlendo kapena kucheza ndi mnzake yemwe amakhala patali.



Onsewa ndi Raja akuwonetsanso kuti angadziperekenso nthawi ya tchuthi. Kuthandiza ena omwe akusowa thandizo kumatithandiza kukhala ndi malingaliro, komanso kumatithandizanso kumva kuti tili ndi china chake chabwino chothandiza padziko lapansi, chomwe chingakhale chopindulitsa polimbana ndi kukhumudwa komanso kusungulumwa, atero Raja.

5. Chepetsani nthawi yanu pazanema.

Popeza anthu ambiri Facebook ndipo Instagram amakonda kutumizira nthawi yawo yosangalatsa kwambiri, kudutsa m'mapiketi ambiri komanso tchuthi zitha kukulitsa chisoni chanu. Ndipo ngati muli ndi matenda amisala, mutha kukhala ndi mwayi woti mungaganize kuti wina aliyense ali ndi moyo 'wangwiro' ndipo ndi inu nokha amene mukuvutika, akutero Raja.



6. Yesetsani kuyamikira.

Tsiku lililonse, pezani chinthu chimodzi pamoyo chomwe mumayamika ndikusankha kulemba muzolemba kapena kuzinena nokha. Kungakhale china chaching'ono, mwachitsanzo, 'Ndimakonda kuti wina kugolosale andilole ndipite patsogolo pa mzere lero,' akutero Raja.

Nthawi yoti mupeze thandizo kwa akatswiri okhumudwa patchuthi

Ngati mukuganiza zodzipha kapena ngati nkhawa yanu ikulepheretsani kuchita bwino, pitani kuchipatala msanga, amalimbikitsa Dr. Saltz. Raja akuwonjezera kuti ngati mukuvutika kudya, kugona, kupita kuntchito, kapena ngati mukusiya chidwi ndi moyo ndipo zizindikirazo zimatha milungu yopitilira umodzi kapena iwiri, muyenera kupeza thandizo.



Ganizirani kufunsa dokotala wanu wamkulu kuti atumizidwe kwa wama psychologist kapena psychiatrist. Katswiri wa zamisala ndi woyenera kuyesa zisonyezo zanu kuti awone ngati mukudwala matenda osokoneza bongo, komanso ngati vuto lanu likufuna chithandizo ndi mankhwala, akupitiliza Dr. Saltz. Kuwonetsedwa kwachisokonezo nthawi zambiri kumalimbikitsa kuti ndi mankhwala ati omwe amasankhidwa chifukwa mankhwalawo amasiyana pang'ono - koma ndikadatero ayi Chitani mankhwala popanda chithandizo, akutero.

Wopereka zamaganizidwe angaganizirenso mbiri yanu ya zamankhwala komanso mbiri ya banja lanu musanapereke mankhwala. Pali mankhwala ambiri othandiza kuthana ndi kukhumudwa-patchuthi komanso chaka chonse-monga: serotonin reuptake inhibitors (SSRIs), serotonin ndi norepinephrine reuptake inhibitors (SNRIs), tricyclic antidepressants, ndi ma atypical agents.



Chithandizo choyenera chingakhale chothandiza pakukweza kukhumudwa patchuthi ndikukweza luso lanu logwira ntchito kunyumba ndi kuntchito. Gwirani ntchito ndi dokotala kuti mupeze kuphatikiza kwa mankhwala ndi mankhwala omwe amakugwirirani ntchito. Ndi masitepe awa, mutsanzikana ndi kupsinjika kwakukulu, ndipo mutha kubwerera kukasangalala ndi zikondwerero zonse zomwe nyengoyo imabweretsa.