Kodi nthawi zina mumamva ngati mukungovutika ndi zinthu zazing'ono? Kodi mumamva nkhawa komanso mantha ambiri okhudza mayeso omwe akubwera, kuyankhulana, kapena mwina popanda chifukwa chilichonse? Kodi nthawi zina chifuwa chanu chimagunda, mukutuluka thukuta, ndipo mumamva ngati mukuvutika kupuma? Anthu ambiri amatcha izi 'kuukira kwa nkhawa '. Koma mu zamankhwala, timalankhula mosiyana pang'ono. Tiyeni tidziwe zambiri za izi lero.
"Kuukira kwa Nkhawa" ndi "Kuukira kwa Mantha" - Kodi kusiyana pakati pa ziwirizi ndi kotani?
Ngakhale kuti nthawi zambiri timagwiritsa ntchito mawu awiriwa mosinthana, pali kusiyana koonekeratu pakati pa awiriwa.
Nkhawa ndi nkhawa yaikulu chifukwa cha chinthu china, monga vuto kuntchito kapena mayeso, lomwe likuchitikadi. Koma apa, mantha anu kapena nkhawa yanu ndi yaikulu kwambiri kuposa chochitikacho. Zimatanthauza kuti ndi nkhawa yamaganizo yomwe imapitirira mantha achibadwa a munthu, ndi yovuta kuilamulira, ndipo imatha kwa masiku kapena milungu ingapo. Panthawiyi, simungathe kugona, simungakhale ndi vuto lokhazikika, ndipo nthawi zonse mumadzimva kuti simuli bwino.
Komabe, kugwidwa ndi mantha ndi kosiyana. Ndi mantha kapena mantha omwe amabwera mwadzidzidzi komanso mosayembekezereka. Nthawi zambiri amatha okha mkati mwa mphindi kapena maola. Pali zizindikiro zinazake zomwe madokotala amagwiritsa ntchito pozindikira vutoli. Kuti mudziwe kuti muli ndi kugwidwa ndi mantha, muyenera kukhala ndi zizindikiro zinayi zotsatirazi:
| Zizindikiro za Kuukira kwa Mantha | |
|---|---|
| Kugunda kwa mtima | Kutuluka thukuta |
| Kugwedezeka kwa thupi | Kuvuta kupuma kapena kumva kubanika |
| Kumva ngati pakhosi panu patsekeka | Kupweteka pachifuwa kapena kulimba |
| Kusanza kapena kuvutika m'mimba | Chizungulire , maso abuluu |
| Kusanza m'miyendo | Kumva kuzizira kwambiri kapena kutentha |
| Kuopa kutaya ulamuliro | Kuopa kwambiri kufa |
| Kumva ngati munthu wapatukana ndi zenizeni kapena kunja kwa thupi lake. | |
Kodi "Matenda a Panic Attack" ndi "Matenda a Panic Disorder" ndi chinthu chimodzi?
Ayi. Zinthu ziwirizi sizili zofanana. Kungoti munakhalapo ndi vuto la mantha kamodzi pa moyo wanu sizitanthauza kuti muli ndi vuto lotchedwa Panic Disorder.
Matenda a mantha ndi matenda okhudzana ndi nkhawa. Kuti mudziwike kuti muli ndi matendawa, muyenera kukhala ndi izi:
- Kugwidwa ndi mantha mobwerezabwereza.
- Kuopa nthawi zonse kuti munthu angachitenso mantha .
- Kupewa malo kapena zochitika zomwe mukuganiza kuti mantha angachitike (monga malo odzaza anthu, kukwera basi).
Mwachidule, kugwidwa ndi mantha ndi chizindikiro. Matenda a mantha ndi vuto lomwe lingayambitse imfa pomwe zizindikirozo zimabwereranso mobwerezabwereza.
Kodi ndi zifukwa ziti zomwe zimayambitsa zochitika zotere?
Matenda ena akuthupi, komanso matenda amisala , angayambitse zizindikiro za mantha.
Mkhalidwe wakuthupi
- Mavuto a chithokomiro
- Matenda opumira monga mphumu
- Matenda a mtima (monga kugunda kwa mtima kosazolowereka)
- Mavuto ena a mitsempha
- Kugwiritsa ntchito mankhwala enaake opatsa mphamvu kapena mankhwala
Matenda amisala
Matenda Oda Nkhawa Omwe Amafala Kwambiri (GAD)
Izi zimadziwika ndi nkhawa yopitirira muyeso komanso yosatheka yomwe imatenga miyezi yosachepera 6, pamodzi ndi zizindikiro zitatu zotsatirazi:
- Kusakhazikika kosalekeza
- Kutopa kwambiri, kutopa
- Kuvuta kuyang'ana kwambiri
- Mkwiyo wobwerezabwereza, kukwiya
- Kupweteka kwa minofu kapena kuuma kwa minofu
- Mavuto ogona
Matenda a Phobic (kuopa zinthu zosiyanasiyana mopitirira muyeso)
Apa ndi pamene mumakhala ndi mantha aakulu komanso osazolowereka a nyama monga njoka ndi akangaude, magazi, kapena zochitika monga kutalika kapena kulankhula pamaso pa anthu. Mukakumana ndi chinthu chonga ichi, mantha amatha kuchitika.
Matenda Ovutika Maganizo Pambuyo pa Zoopsa (PTSD)
Izi zimachitika munthu akamwalira kapena akakumana ndi vuto lalikulu lofanana ndi limeneli. Mwachitsanzo, ngozi yaikulu, masoka achilengedwe, nkhondo, kapena kuukiridwa mwankhanza. Pankhaniyi, chochitikachi nthawi zambiri chimabwereranso m'maloto kapena m'maganizo.
- Kupewa malo ndi anthu omwe amakukumbutsani za chochitikacho
- Maloto oipa
- Kuvuta kuganizira, kusowa tulo
- Kudabwa ndi chinthu chaching'ono kwambiri
- Mkwiyo wobwerezabwereza
- Kukhala ndi maganizo oipa okhudza iwe mwini, tsogolo, ndi dziko lapansi
Chofunika Kwambiri: Ngakhale zizindikiro monga kupweteka pachifuwa, kupuma movutikira, kugunda kwa mtima mofulumira, ndi chizungulire zimatha kuchitika chifukwa cha nkhawa, zimathanso kukhala zizindikiro za matenda oopsa, monga matenda a mtima. Chifukwa chake, ngati muli ndi zizindikirozi, pitani kwa dokotala nthawi yomweyo. Ngati kuli kofunikira, musazengereze kupita ku Dipatimenti Yothandiza Anthu Odwala Zadzidzidzi (ETU).
Kodi mukamada nkhawa, mumatani kuti muzitha kuilamulira?
Ngati muli ndi vutoli, chithandizo chingathandize kuchepetsa kuchuluka ndi kuopsa kwa matendawa. Komabe, ngati mwakumana ndi kuukira mwadzidzidzi, inu kapena wokondedwa wanu mungayesere zinthu izi kuti muchepetse nkhawa.
- Pumirani mozama: Mukakhala ndi mantha, kupuma kwanu kumakhala kofulumira. Yesani kupuma pang'onopang'ono komanso mozama. Werengani mpaka 4 pamene mukupuma, gwirani kwa sekondi imodzi, ndipo werengani mpaka 6 pamene mukupuma. Kuchita izi kangapo kungathandize kuchepetsa zizindikiro za thupi lanu.
- Gwiritsani ntchito lamulo la 3-3-3: Iyi ndi njira yosavuta yodzibweretsera ku nthawi ino.
1. Tchulani zinthu zitatu zomwe mungazione (monga tebulo, zenera, cholembera).
2. Dziwani mawu atatu omwe mumamva (monga phokoso la fan, phokoso la galimoto, phokoso la mbalame).
3. Imvani zinthu zitatu pathupi lanu zomwe mukuzigwira (monga dzanja lanu, zovala zomwe mwavala, mpando).
- Mvetsetsani zomwe zikuchitika: Dziuzeni nokha, "Uku ndi kuukira kwa mantha, sikundipha, kudzatha posachedwa." Kudziwa zomwe zikuchitika ndiko mpumulo waukulu wokha.
- Dzisokonezeni: M'malo moganizira kwambiri za mantha anu, ganizirani zina. Mverani nyimbo, gwiranani ndi chiweto, kapena sambitsani nkhope yanu ndi madzi ozizira.
Ndi mafunso ati omwe ndiyenera kufunsa dokotala?
Ngati mukudwala matendawa kapena mwapezeka kuti muli nawo, musazengereze kufunsa mafunso ngati awa mukapita kwa dokotala wanu.
- Kodi ndinapeza bwanji vutoli? Kodi ana anga anga angalandire vutoli?
- Kodi zizindikiro zanga zingayambitsidwe ndi matenda ena akuthupi?
- Kodi ndi njira ziti zochiritsira zomwe ndili nazo? Kodi ndiyenera kumwa mankhwala?
- Ngati ndikumwa mankhwala, kodi ndiyenera kumwa tsiku lililonse? Kodi ndiyenera kumwa nthawi yayitali bwanji?
- Kodi zotsatirapo zake zingakhale zotani? Kodi pali njira zochepetsera zotsatira zake?
- Kodi ndingatani ngati ndaphonya mlingo wa mankhwala?
- Kodi ndikufunika chithandizo? Mtundu wanji ndipo nthawi yayitali bwanji?
- Kodi zinditengera nthawi yayitali bwanji kuti ndimve bwino?
- Kodi zizindikirozi zingabwererenso mutalandira chithandizo?
- Ndi kusintha kotani komwe ndiyenera kusintha pa moyo wanga kuti ndizimva bwino?
- Kodi mowa kapena mankhwala ena amakhudza bwanji mankhwala anga kapena matenda anga?
Uthenga Wopita Nawo Kunyumba
- Nkhawa ndi mantha ndi zinthu zofala, koma matenda ochiritsika. Izi si zofooka zanu.
- Zizindikiro zakuthupi monga kupweteka pachifuwa, thukuta, ndi kunjenjemera zimatha kuchitika m'mikhalidwe yotereyi.
- Nkhawa ndi nkhawa yomwe imachitika kwa nthawi yayitali. Kuopa kwambiri ndi mantha adzidzidzi komanso amphamvu. Ndikofunikira kudziwa kusiyana pakati pa ziwirizi.
- Njira zosavuta monga kupuma mozama komanso kusokoneza zinthu zingakuthandizeni kupeza mpumulo pakagwa ngozi.
- Chofunika kwambiri: Ngati muli ndi zizindikiro izi, onetsetsani kuti mwaonana ndi dokotala wanu kuti akupatseni chithandizo choyenera. Musavutike nokha.
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