Kodi inunso mumakwiya msanga? Kodi tikambirane za kuchepetsa mkwiyo?

Kodi mumakwiya mwadzidzidzi mukagundana ndi munthu m'basi, kapena mukadutsa galimoto pamsewu molakwika? Kodi mumamva chifuwa chanu chikulimba ndipo nkhope yanu ikutentha? Tonsefe timakwiya nthawi zosiyanasiyana m'miyoyo yathu. Ndizachilendo kwambiri. Koma ngati simungathe kuletsa mkwiyo uwu, ukhoza kukhudza kwambiri ubale wanu, ntchito yanu, komanso thanzi lanu. Chifukwa chake lero, tiyeni tikambirane za mkwiyo uwu ndi chiyani komanso momwe tingaulamulire.

Mwachidule, kodi kulamulira mkwiyo n’chiyani?

Kulamulira mkwiyo ndi njira yomwe timachitira ndi mkwiyo wathu tikaumva. Ndi njira ina ya psychotherapy. Kunena zoona, ndi gawo la njira yolankhulirana ya "Cognitive Behavioral Therapy". Pachifukwa ichi, mutha kupita ku uphungu nokha kapena pagulu.

Mu chithandizochi, mumagwira ntchito ndi dokotala wa matenda amisala kapena mlangizi woyenerera kuti akuthandizeni kuzindikira zomwe zimayambitsa vuto lanu ndikukulitsa luso ndi njira zomwe mukufunikira kuti muthane ndi malingaliro amenewo mwanjira yabwino. Mungaphunzire za:

• Zimene zimayambitsa mkwiyo ndi momwe anthu amausonyezera.
• Kuthetsa mavuto ndi luso lolankhulana.
• Njira zopumulira.

Nthawi zina, mlangizi wanu angakulangizeni kuti mukaone dokotala wina kuti akupatseni mankhwala othana ndi matenda amisala, monga kuvutika maganizo kapena nkhawa.

Kodi mkwiyo umenewu ndi wotani kwenikweni?

Tangoganizirani, pamene mukuyesera kuyimitsa galimoto yanu, munthu amene ali pafupi nanu wayimitsa galimoto yake pamwamba pa mzere ndipo watenga malo anu. Kumva kumeneko komwe kuli pachifuwa panu panthawiyo ndi mkwiyo. Kumva kumeneko komwe mumamva pamene wina akukudulani mwadzidzidzi mukuyenda pamsewu, kumverera kumeneko komwe kumakupangitsani kufuna kuyang'ana pagalasi, kumverera kumeneko komwe kumakupangitsani kufuna kunena china chake chomwe chimabwera pakamwa panu, ndi mkwiyo. Kumva kuti mwana wamng'ono akufuna kuluma dzanja la wina pamene sakupeza zomwe akufuna, kumverera kuti mwana wamng'ono akufuna kutseka chitseko ndikukhala m'chipinda chake, zonsezi zimachitika chifukwa cha mkwiyo.

Ndiye chifukwa chake n’chiyani? Mkwiyo ndi momwe timamvera pa vuto linalake. Umatilimbikitsa kusintha. Panthawiyi, dongosolo la mitsempha la thupi lathu limayamba kugwira ntchito, kutikonzekeretsa 'kuyankha nkhondo kapena kuthawa' . Izi zimayambitsa kusintha kwakukulu m'thupi.

• Kuthamanga kwa mtima ndi kupuma kumawonjezeka.
• Thupi limatulutsa mahomoni opsinjika maganizo.
• Magazi ambiri amapita ku minofu.
• Chisamaliro chikukulirakulira.

Zonsezi zimatipatsa mphamvu zambiri zothanirana ndi ngozi. Koma mkwiyo nthawi zonse sugwirizana ndi chiwopsezo chakuthupi. Muthanso kukwiya pazochitika za anthu, monga pamene muli ndi mkangano ndi mnzanu kapena wachibale wanu, pamene mukuona kupanda chilungamo m'dera lanu, pamene zosowa zanu sizikukwaniritsidwa, kapena pamene wina akukusekani.

Kodi chimachitika n’chiyani ngati mupitirizabe kukwiya?

Ngati muletsa mkwiyo wanu, ungakhudze maganizo ndi khalidwe lanu ndipo ungakulitse kapena kukulitsa mavuto ambiri akuthupi. Mkwiyo wosalekeza uwu ndi umene madokotala amautcha mkwiyo wosatha . Nazi zina mwa mavuto azaumoyo omwe angabwere chifukwa cha vutoli.

Tangoganizani kuti pa vuto la malo oimika magalimoto lomwe talitchula kale, munakwiya, koma munakhala chete patatha mphindi imodzi ndikuyendetsa galimoto. Munthu wina, chifukwa cha mkwiyo, anatuluka mgalimoto yake ndikusiya pepala lokhala ndi mawu opweteka pagalimoto ya munthu winayo. Pazochitika zonse ziwiri, munakwiya. Koma pa nkhani yoyamba, munazindikira mkwiyowo ndipo munausiya. Pa nkhani yachiwiri, munafalitsa mkwiyowo kwambiri, ndipo mwina munaukumbukira tsiku lonse.

Ndani amafunika kulamulira mkwiyo?

Ndipotu, kuphunzira luso lothana ndi mkwiyo n'kopindulitsa kwa tonsefe. Makamaka ngati muli ndi vuto la thanzi la maganizo, mankhwala awa angathandize kwambiri pa moyo wanu komanso ubale wanu. Izi zingakhale zofunika kwambiri kwa anthu omwe ali ndi matenda awa:

Kodi chimachitika ndi chiyani panthawi ya chithandizo?

Mu njira zimenezi, mumaphunzira maluso omwe angakuthandizeni kumvetsetsa chifukwa chake mumakwiya komanso momwe mumamvera mukakwiya. Dokotala wanu kapena mlangizi wanu angakufunseni mafunso monga:

• Ndi zinthu zotani zomwe zimakukwiyitsani?
• Kodi mkwiyo wanu ndi wofunika kwambiri pa nkhaniyi? Kodi kukwiya kwanu kwakukulu n’koyenera?
• Kodi palinso kumva kwina kobisika kumbuyo kwa mkwiyo wanu, monga mantha, nkhawa, kapena kupweteka?
• Kodi thupi lanu limamva bwanji mukakwiya?

Kenako, pamodzi ndi katswiri wanu wa zamaganizo, mupanga njira ndi luso lowongolera mkwiyo wanu. Izi ndi zinthu zomwe mungagwiritse ntchito mukangokwiya.

1. Kusintha momwe mumaganizira (Kukonzanso Maganizo)

Izi zikuphatikizapo kusintha momwe mumaonera zochitika. M'malo moganizira zinthu zoipa, mumaphunzira kusintha maganizo anu. Mwachitsanzo, m'malo moganiza kuti, "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."

2. Maluso Olankhulana

Mudzaphunzira njira zolankhulirana zomwe zingakuthandizeni kusonyeza mkwiyo wanu m'njira yoyenera. Mudzaphunzitsidwa momwe mungalamulire zochita zanu komanso kulankhula za momwe mukumvera.

3. Njira Zopumulira

Izi zingakuthandizeni kuyima kaye musanachitepo kanthu. Zingakuthandizeninso kuthetsa nkhawa mwa kusiya kuganiza mozama mutathetsa vuto. Izi zitha kuphatikizapo zinthu monga kusinkhasinkha, kuchita masewera olimbitsa thupi opumira kwambiri, kapena yoga.

Mudzaphunzira luso latsopanoli panthawi ya maphunziro a chithandizo. Mudzalimbikitsidwanso kuchita masewera olimbitsa thupi kunyumba. Ndikofunikira kuchita masewera olimbitsa thupi awa mpaka mutazolowera ndipo mutha kuthana ndi mkwiyo.

Chochita pakakhala ngozi?

Poyamba zingamveke zovuta kulankhula za momwe mukumvera komanso zomwe zinachitika kale. Koma mukayamba kudalira dokotala wanu, kulankhula za izi ndikutsegula malingaliro anu ndi gawo lofunikira kwambiri pakukweza moyo wanu watsiku ndi tsiku.