Kodi inunso mumakwiya msanga? Tiyeni tikambirane za momwe mungathanirane ndi mkwiyo!

Mukayesa kuyimitsa galimoto yanu, munthu amene ali pafupi nanu amaima chifukwa palibe malo okwanira. Maganizo amenewo omwe amabwera m'maganizo mwanu panthawiyo, kumverera kwa chifuwa chanu kugunda, manja anu akunjenjemera... Ndicho chimene mkwiyo uli. Nthawi zina mumayang'ana pagalasi munthu amene mukudutsa patsogolo pa magalimoto ndi kumudzudzula m'maganizo mwanu, mufuula mukataya masewera a cricket, mwana wamng'ono amaluma munthu wina pamene sakupeza zomwe akufuna, mwana wamng'ono amatseka chitseko ndikupita kuchipinda chake... Zonsezi zimachokera ku mkwiyo uwu.

Mwachidule, kodi kulamulira mkwiyo n’chiyani?

Kulamulira mkwiyo ndi njira imene timachitira ndi kulamulira mkwiyo pamene tikuumva. Ndi mtundu wa njira yolankhulirana (yomwe imadziwika kuti `Cognitive Behavioral Therapy`) yomwe imachitika ndi mlangizi wa zaumoyo wamaganizo , kaya payekha kapena pagulu. Muthanso kupezeka pa kalasi yokhudza nkhaniyi.

Mu chithandizochi, mudzathandizidwa kuzindikira nthawi yomwe mukumva kukwiya ndikupanga njira ndi njira zomwe mukufunikira kuti muthane ndi malingaliro amenewo mwanjira yabwino . Mudzaphunzira za:

• Kodi n’chiyani chimakukwiyitsani ndipo anthu amasonyeza bwanji mkwiyowo?
• Za momwe mungathetsere mavuto ndi kulankhulana.
• Za njira zopumulira.

Nthawi zina, mlangizi wanu angakulangizeni kuti mukaone dokotala. Izi zili choncho chifukwa mkwiyo wopitirira muyeso ukhoza kukhala chifukwa cha vuto lina la matenda amisala, monga kuvutika maganizo kapena nkhawa . Pazochitika zotere, dokotala angakupatseni mankhwala kuti akuthandizeni.

Kodi mkwiyo umenewu ndi chiyani kwenikweni?

Mkwiyo ndi malingaliro amphamvu omwe amabuka m'maganizo mwathu poyankha vuto, zomwe zimatilimbikitsa kusintha. Maganizo amenewa akachitika, gawo la dongosolo lathu la mitsempha, ``Sympathetic Nervous System``, limayatsidwa ndipo limakonzekeretsa thupi kuti lichite ``nkhondo kapena kuthawa``` .

Panthawiyi, kusintha kwakukulu kumachitika m'matupi athu. Kugunda kwa mtima wathu ndi kupuma kumawonjezeka. Mahomoni opsinjika maganizo amatulutsidwa, ndipo magazi ambiri amalowa m'minofu yathu. Chisamaliro chanu chimakhala chokhazikika. Zonsezi zimakupatsani mphamvu zomwe mukufunikira kuti mupulumuke pangozi.

Komabe, mkwiyo nthawi zonse sumachokera ku chiwopsezo chakuthupi. Tikhozanso kukwiya pazochitika za anthu. Mwachitsanzo:

• Pakakhala kusamvana maganizo ndi mnzanu kapena wachibale.
• Mukawona kusalungama.
• Pamene zosowa zanu sizikukwaniritsidwa.
• Munthu akakuseka.

Kodi chimachitika n’chiyani ngati mkwiyo sunasonyezedwe bwino?

Ngati muletsa mkwiyo wanu, ungakhudze momwe mumaganizira komanso momwe mumachitira zinthu. Zingayambitsenso kapena kukulitsa matenda ambiri akuthupi. Ngati nthawi zonse mumakhala wokwiya, madokotala amatcha vutoli kuti "mkwiyo wosatha" . Nazi zina mwa mavuto azaumoyo omwe angabwere chifukwa cha vutoli.

Ndiye kodi mkwiyo ndi chinthu choipa?

Ayi. Mkwiyo ndiKumva bwino komanso mwachibadwa. Kungakhale kwabwino kapena koipa. Kumadalira momwe mumayankhira kukumvako.

Taganizirani za nkhani yokhudza malo oimika magalimoto yomwe tatchula kale. Mungadikire kaye, kulola mkwiyo wanu kutsika, kenako n’kupita kwina. Kapena mungatuluke m’galimoto n’kulemba kalata pagalasi la galimoto inayo n’kuiyendetsa.

Pazochitika zonse ziwiri, munakwiya. Koma pa nkhani yoyamba, munazindikira mkwiyowo ndipo munausiya. Pa nkhani yachiwiri, munatulutsa mkwiyowo kwa wina, ndipo mwina munausunga m'maganizo mwanu tsiku lonse.

Ndani akufunika chithandizo chothana ndi mkwiyo?

Ndipotu, kuphunzira njira zothanirana ndi mkwiyo kungakhale kopindulitsa kwa aliyense. Makamaka ngati muli ndi vuto la thanzi la maganizo, mtundu uwu wa chithandizo ukhoza kusintha kwambiri moyo wanu komanso ubale wanu. Izi zingakhale zofunika kwambiri kwa anthu omwe ali ndi matenda awa:

Kodi chimachitika ndi chiyani mu chithandizo?

Mu chithandizochi, mumaphunzira njira zokuthandizani kumvetsetsa zomwe zimakukwiyitsani komanso momwe mkwiyowo umakukhudzirani. Mlangizi wanu angakufunseni mafunso monga:

• Ndi zinthu zotani zomwe zimakukwiyitsani?
• Kodi mkwiyo wanu ndi wotani kwenikweni? Kodi mulingo wa mkwiyo wanu ndi wofanana ndi zomwe zinachitikazo?
• Kodi pali malingaliro ena omwe amabisala kumbuyo kwa mkwiyo wanu? (monga mantha, nkhawa, kupweteka, manyazi)
• Kodi iyi ndi yankho lomwe mudaphunzira kuyambira muli ana?
• Kodi thupi lanu limamva bwanji mukakwiya?

Kenako, inu ndi mlangizi wanu mudzaphunzira luso lothana ndi mavutowa komanso njira zothetsera mavutowa. Izi ndi zinthu zothandiza zomwe mungagwiritse ntchito mukakwiya.

• Kusintha momwe mumaganizira (Kukonzanso Maganizo): M'malo moganizira zinthu zoipa, mumaphunzira kuona zochitika mwanjira ina. M'malo moganiza zinthu monga, "Ichi ndi chinthu choipa kwambiri chomwe chandichitikirapo," mumaphunzira kuganiza moyenera, monga, "Izi ndi zoipa, ndipo ndi bwino kumva chisoni nazo, koma si mapeto a dziko lapansi."

• Maluso abwino olankhulana: Mudzaphunzira kufotokoza mkwiyo wanu m'njira yoyenera. Mudzaphunzira njira zosiyanasiyana zolankhulirana za momwe mukumvera komanso kuganiza musanachitepo kanthu.

• Njira zopumulira: Njirazi zingakuthandizeni kuchepetsa liwiro musanachitepo kanthu mukakwiya. Zingakuthandizeninso kusiya kuganizira za vuto linalake ndikusaganizira kwambiri za vutolo (kuganiza mozama). Izi zikuphatikizapo zinthu monga kusinkhasinkha, kuchita masewera olimbitsa thupi opumira kwambiri, kapena yoga .

Mudzaphunzira njira zatsopanozi ndi mlangizi wanu panthawi ya maphunziro a chithandizo. Mudzalimbikitsidwanso kuti muzizichita kunyumba. Ndikofunikira kuchita mpaka nthawi zomwe mumakwiya kapena mphamvu ya mkwiyo wanu itachepa ndipo mutha kuchita njirazi mwachibadwa.

Kodi ubwino wa mankhwala amenewa ndi wotani?

Ndi chithandizo chothana ndi mkwiyo, mudzazindikira kuti ubale wanu kunyumba ndi kuntchito udzayenda bwino. Mudzamva bwino mukuwongolera malingaliro anu. Zingakuthandizeninso kugona bwino ndikukutetezani ku matenda ena.

Kodi pali zoopsa zilizonse?

Mungamve kusamasuka kulankhula za momwe mukumvera mu uphungu. Mukakhazikitsa ubale wabwino ndi mlangizi, mutha kufunsa mafunso okhudza zowawa zakale. Komabe, kuthana ndi malingaliro ndi zokumbukira zovutazi nthawi zina ndi gawo lofunikira kuti muwongolere moyo wanu watsiku ndi tsiku.

Kodi muyenera kupita kwa dokotala liti?

Ngati zizindikiro zanu zikuipiraipira, kapena ngati mukumva ngati mungadzivulaze nokha kapena ena, pitani kwa dokotala nthawi yomweyo .

Mkwiyo ndi chinthu chachibadwa cha munthu. Koma nthawi zina ukhoza kupitirira muyeso. Ngati mumadziona kuti mukukwiya nthawi zonse, kapena ngati mwakhumudwitsa munthu amene mumamukonda ndi mawu anu opweteka kapena zochita zanu, kuphunzira njira zowongolera mkwiyo wanu kungakuthandizeni kwambiri.