Kuyambira pamene dokotala anakuuzani kuti muli ndi khansa ya m'mawere, mwina mwamva kulemedwa kwakukulu komanso mantha osapiririka. "Nchiyani chikuchitika tsopano?", "Kodi izi zichira?", "Kodi ndidzatha kupirira chithandizochi?", "Nchiyani chidzachitikire banja langa?" Mwina pali mafunso ambirimbiri omwe akukuzungulirani. Ndizachilendo kukhala ndi malingaliro awa. Izi si zanu zokha. Kupsinjika maganizo ndi nkhawa izi ndizofala kwa aliyense amene akuvutika ndi khansa.
Koma ngati nkhawa imeneyi ikupitirira ndipo ikukulirakulira, ikhoza kusokoneza luso lanu logwira ntchito komanso kutenga nawo mbali mu chithandizo. Kunena zoona, ikhoza kukhala chizindikiro cha matenda a nkhawa, omwe ndi matenda amisala. Chifukwa chake, ndikofunikira kwambiri kukambirana momasuka ndi dokotala wanu za momwe mukumvera. Kenako angakuthandizeni kuthana ndi vutoli.
Kodi zizindikiro za nkhawa ndi ziti?
Nkhawa si mantha okha m'maganizo mwathu. Timathanso kuwamva mwakuthupi. Taganizirani, kodi mukumva zinthu izi?
| Chizindikiro | Kufotokozera |
|---|---|
| Maganizo omwe amandivutitsa nthawi zonse | Kuganiza nthawi zonse kuti chinachake choipa chidzachitika. |
| Mutu womwe "sungathe kuzimitsidwa" | Kuganizira nthawi zonse za chinthu chimodzi ndi china osatha kumasula malingaliro anu. |
| Kuvuta kuyang'ana kwambiri | Kuvuta kugwira ntchito, kuphunzira chinthu chatsopano, kapena kuthetsa vuto. |
| Kusakhazikika kosalekeza | Kulephera kukhala pamalo amodzi, kumva kusakhazikika nthawi zonse. |
| Kukwiya ndi kulira chifukwa cha zinthu zazing'ono | Kukwiya msanga, kulira pafupipafupi, kulankhula mwachangu mu mkwiyo. |
| Kusagona bwino | Kuvuta kugona kapena kudzuka pafupipafupi usiku. |
| Makhalidwe a thupi | Kugunda kwa mtima, kugwedezeka kwa manja, ndi kulimba kwa minofu. |
Ngati chimodzi mwa zizindikirozi chikupezeka nthawi zonse, ndipo chikusokoneza moyo wanu watsiku ndi tsiku, onetsetsani kuti mwadziwitsa dokotala wanu.
Kodi pali kugwirizana kotani pakati pa khansa ya m'mawere ndi nkhawa?
Nkhawa imeneyi ingakule osati kokha mukangodziwa kuti muli ndi khansa, komanso panthawi ya chithandizo ndi pambuyo pake.
Pamene akulandira chithandizo...
Pa nthawi ya chithandizo, zinthu ngati izi zingakulitse nkhawa yanu:
- Ngati munakhalapo ndi vuto monga nkhawa kapena kuvutika maganizo .
- Ngati mudakumanapo ndi zoopsa zakuthupi kapena zamaganizo kale.
- Ngati mulibe achibale kapena anzanu okwanira oti akuthandizeni.
- Ngati mankhwala ochepetsa ululu sakulamulira ululu moyenera.
- Ngati chithandizo sichikuthandiza, vuto la eroge limachepa monga momwe amayembekezera.
- Pamene kuli kovuta kuchita zinthu monga kusamba kapena kudya chakudya wekha.
Pambuyo poti chithandizo chatha...
M'malo momva bwino chithandizo chikatha, monga "Chabwino, zonse zatha tsopano," nthawi zina nkhawa imatha kukula. Izi zitha kuchitika chifukwa cha:
- Kumva kusungulumwa pamene simukuonana ndi madokotala ndi anamwino omwe munkawaonanso kawirikawiri.
- Kuyamba kuganizira kwambiri za kusintha kulikonse pang'ono m'thupi lanu.
- Mukabwerera kuntchito ndikuyamba ntchito zapakhomo.
Chofunika kwambiri ndichakuti khansa ikachira, pamakhala mantha oti ingabwererenso. Mantha amenewa amatha kukula, makamaka mukapita ku chipatala chotsatiridwa ndikudikirira zotsatira za mayeso.
Kodi chithandizo cha kulankhula chingathandize?
Inde, mungathe. Kulankhula ndi mlangizi wa zaumoyo wamaganizo , monga katswiri wa zamaganizo kapena wamisala, amene angakuthandizeni kulankhula za mantha ndi nkhawa zanu kungakhale kothandiza kwambiri. Mutha kupempha dokotala wanu kuti akutumizireni kwa munthu wina kuti akuthandizeni.
- Chithandizo cha munthu mmodzi ndi mmodzi: Apa mutha kulankhula momasuka za mantha anu onse, kusintha kwa moyo wanu, ndi kusintha kwa thupi lanu.
- Chithandizo cha Maganizo (CBT): Iyi ndi njira yothandiza kwambiri. Mwachidule, imakuphunzitsani kumvetsetsa malingaliro omwe amayambitsa nkhawa zanu ndikusintha.
- Magulu: Mukasonkhana pamodzi ndikulankhula ndi ena omwe akukumana ndi khansa ya m'mawere ngati inu, mumamva kuti "Sindili ndekha." Ndi mphamvu yaikulu imeneyo.
Kuwonjezera pa njira zimenezi, zinthu monga uphungu wa banja ndi maphunziro opumula zingathandizenso.
Kodi pali mankhwala omwe amathandiza kuchepetsa nkhawa?
Anthu ena angafunikenso mankhwala kuwonjezera pa mankhwala olankhula. Mankhwalawa angathandize kuchepetsa zizindikiro monga mantha, kuuma kwa minofu, komanso kusowa tulo. Mankhwala ena oletsa kuvutika maganizo amagwiritsidwanso ntchito pa nkhawa.
Koma pali chinthu chofunikira kwambiri chomwe muyenera kudziwa: Ngati mukumwa mankhwala a mahomoni otchedwa tamoxifen (Tamoxifen) ngati chithandizo cha khansa ya m'mawere, mankhwala ena oletsa kuvutika maganizo angachepetse mphamvu yake.
| Mankhwala ena omwe angagwirizane ndi Tamoxifen |
|---|
| Bupropion (Wellbutrin) |
| Duloxetine (Cymbalta) |
| Fluoxetine (Prozac) |
| Paroxetine (Paxil) |
| Sertraline (Zoloft) |
Choncho, kambiranani ndi dokotala wanu mankhwala oyenera kwa inu komanso ubwino ndi kuipa kwake. Musapange zisankho nokha.
Ndi zinthu ziti zomwe mungachite nokha?
Kuwonjezera pa mankhwala ndi uphungu, palinso zinthu zambiri zomwe mungachite nokha kuti muchepetse nkhawa zanu.
- Maseŵero Olimbitsa Thupi: Maseŵero olimbitsa thupi sikuyenera kukhala aakulu. Zingakhale zosavuta monga kuyenda kapena kuchita yoga. Koma musaiwale kufunsa dokotala wanu maseŵero olimbitsa thupi omwe angakuyenerereni panthawi ya chithandizo chanu .
- Kugona bwino: Chepetsani kumwa khofi ndi tiyi musanagone. Siyani kumwa mowa maola osachepera anayi musanagone.
- Kuchita Maseŵero Opumira: Mukada nkhawa, tsekani maso anu ndi kupuma mozama. Ganizirani za gawo lililonse la thupi lanu, kuyambira kumutu mpaka kumapazi, ndipo ganizirani kuti mukupumula ziwalo zimenezo.
- Zinthu zina: Kudya zakudya zopatsa thanzi, kukhala ndi banja, kusinkhasinkha, kulemba buku lanu, kumvetsera nyimbo zomwe mumakonda, kugwiritsa ntchito mankhwala onunkhira, komanso kuchita miyambo yachipembedzo kungakuthandizeninso kupeza mpumulo waukulu.
Uthenga Wopita Nawo Kunyumba
- Ndi zachilendo kukhala ndi nkhawa komanso mantha okhudza khansa ya m'mawere. Simuli nokha.
- Ngati nkhawa imeneyi ikusokoneza moyo wanu watsiku ndi tsiku kapena ikusokoneza chithandizo chanu, onetsetsani kuti mwadziwitsa dokotala wanu.
- Vutoli lingathe kuthetsedwa bwino ndi mankhwala olankhula, ndipo ngati pakufunika, mankhwala.
- Dokotala wanu yekha ndi amene angadziwe mankhwala oyenera kwa inu. Samalani kwambiri ngati mukumwa Tamoxifen.
- Mungapezenso mpumulo waukulu kuchokera ku zinthu monga masewera olimbitsa thupi, kugona bwino, ndi njira zochepetsera nkhawa.
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