Tsanzikanani ndi nkhawa! Nkhawa kuyambira A mpaka Z: Zinsinsi za ubongo, njira zochiritsira

Kodi mumamvapo zachilendo ngati agulugufe m'mimba mwanu musanapite pa siteji kusukulu kapena kupita ku mpikisano wamasewera? Mwina tsiku loyamba la ntchito yatsopano, kapena musanachite mayeso akuluakulu, mumanjenjemera pang'ono, eti? Ndicho chizindikiro choyamba cha "Nkhawa" kapena " " mu Chisinhala . Izi ndi zachilendo nthawi zambiri, monga mnzanu amene akutithandiza kukonzekera zovuta.

Koma, nthawi zina mnzanuyu akhoza kukhala wovuta pang'ono. Ngati katundu amene muli naye m'maganizo mwanu sakutha ngakhale vutolo litatha, ngati kumva kumeneku sikungatheke ndipo kukuvutitsani tsiku lonse, ndiye kuti si bwino kungonyalanyaza ngati "nkhawa pang'ono chabe." Choncho, tiyeni tikambirane za nkhawa imeneyi, momwe imakhudzira matupi athu ndi ubongo wathu, kusiyana kwake pakati pa nkhawa yachibadwa ndi vuto lalikulu, komanso momwe tingathanirane nalo.

Kodi Nkhawa ndi Chiyani? Chozizwitsa cha Sayansi Chomwe Chimachitika M'matupi Athu!

Tonsefe takhala tikumva "nkhawa" kapena mantha nthawi ina m'miyoyo yathu. Ndizachilendo. Ngakhale kuti "nkhawa" izi zimakhala zosasangalatsa, zimakwaniritsa cholinga chofunikira kwambiri. Zimatiuza kuti, "Apa, chinthu chofunikira chidzakuchitikirani, khalani maso!" Nthawi zina malingaliro athu amati, "Ndiyenera kuchita izi bwino," "Izi ndizofunikira, konzekerani!" kapena, "Samalani!"

Yankho la "Nkhondo-kapena-Kuuluka": Mphamvu yathu Yaikulu yomwe imakonzekeretsa thupi m'masekondi!

Tikakhala ndi nkhawa, dongosolo lathu la mitsempha lothandiza anthu, lomwe ndi gawo la dongosolo lathu la mitsempha lodziyimira pawokha la thupi , limayamba kuchita zinthu mopitirira muyeso. Iyi ndi njira yodziwika bwino yoyankhira " nkhondo kapena kuthawa", yomwe imadziwikanso kuti "kuyankha kupsinjika maganizo."

Panthawiyi, tinthu tating'onoting'ono ta adrenal tomwe tili pamwamba pa impso zathu timatulutsa mahomoni akuluakulu otchedwa adrenaline (epinephrine) ndi cortisol .Mahomoni awiri amatulutsidwa m'magazi.

• Adrenaline ili ngati mafuta a rocket! Imatipatsa mphamvu nthawi yomweyo, imawonjezera kugunda kwa mtima wathu , imafulumizitsa kupuma kwathu , imakulitsa maso athu kuti alowe kuwala kochulukirapo, komanso imapopera magazi ambiri ku minofu yathu. Zonsezi zimatikonzekeretsa kukumana ndi vutoli kapena kuthawa nthawi yomweyo.
• Cortisol ndi mahomoni opsinjika maganizo omwe amachititsa munthu kukhala ndi nkhawa kwa nthawi yayitali. Amathandiza kuti thupi likhale ndi mphamvu (glucose) komanso kuti lizigwira ntchito zina m'thupi. Komabe, ngati kuchuluka kwa cortisol m'thupi kupitirirabe, mavuto osiyanasiyana azaumoyo angabuke.

Yankho la "nkhondo kapena kuthawa" limeneli ndi lomwe limayambitsa nkhawa, monga agulugufe m'mimba, manja otuluka thukuta, manja onjenjemera, pakamwa pouma, nkhope yotentha, kupuma mofulumira, komanso kugunda kwa mtima mwachangu. Izi ndi zinthu zomwe matupi athu amachita kuti atiteteze, monga thumba la mpweya m'galimoto.

Maganizo amenewa amatithandiza kuchita zomwe tiyenera kuchita. Ngakhale mutakhala "ndi mantha", mutha kupitabe ku mayeso osankha masewera, kulemba mayeso. Mutha kuwona ngati malo omwe muli ndi otetezeka. M'malo mogwidwa ndi mantha anu, mutha kuganizira zomwe munthu amene mumamukonda akufunikira ndikukonzekera kumuthandiza.

Ngati mukudziwa kuti nthawi zina ndi zachilendo kukhala ndi nkhawa, mutha kuyang'ana kwambiri zomwe muyenera kuchita m'malo mongoganizira za "nkhawa". Simuyenera kuchita chilichonse chapadera kuti "muchotse" nkhawa. Ingopumirani mpweya wozama ndikukumana ndi vutoli. Mudzapeza kuti nkhawayo idzachepa mwachibadwa.

Malangizo othandiza: Mukakhala ndi nkhawa, pumani pang'onopang'ono komanso mozama. Izi zimathandizira kuti thupi lanu likhale lodekha komanso kuchepetsa mphamvu ya mitsempha ya sympathetic , zomwe zimayambitsa yankho lanu la "nkhondo kapena kuthawa". Kupumira pang'ono motere kudzakuthandizani kukhala bata.

Kodi Nkhawa imayamba liti kukhala vuto? Kodi Nkhawa ndi Chiyani?

Komabe, anthu ena amamva nkhawa imeneyi mwamphamvu kwambiri. Izi zikutanthauza kuti, mpaka kufika poti sangathe kupirira. Ngakhale vuto litatha, kulemera kwa maganizo awo sikutha. Ngakhale palibe chiwopsezo, malingaliro amangopitirizabe kuda nkhawa. Maganizo ndi nkhawa zoopsa zimatengera nthawi ndi mphamvu zambiri tsiku lawo. Anthu ena amayamba kupewa zinthu, malo, ndi anthu omwe amawapangitsa kuda nkhawa. Ngati muli ndi zizindikiro ngati izi, zitha kukhala "Matenda Oda nkhawa," zomwe zikutanthauza kuti zitha kukhala matenda okhudzana ndi nkhawa.

Matenda a nkhawa si nkhawa yokha. Ndi oopsa kwambiri kuposa nkhawa wamba, ndipo amatha kukhudza kwambiri moyo wa munthu watsiku ndi tsiku. Angayambitsidwe ndi ntchito za ubongo zomwe takambirana kale, monga kuchita zinthu mopitirira muyeso mu amygdala , kusalamulirika bwino ndi prefrontal cortex (PFC) , kapena kusalinganika kwa ma neurotransmitters monga serotonin ndi GABA .

Kodi matenda a nkhawa amakhudza bwanji miyoyo yathu?

Munthu amene ali ndi vuto la nkhawa angakumane ndi zinthu monga:

• Kupewa: Mungapewe kupita kusukulu, kupita kukagona, kufunsa funso mkalasi, kuyambitsa chinthu chatsopano, kapena kupita kwinakwake nokha chifukwa choopa.
• Matenda a tulo ndi kudya: Simungathe kugona bwino, kapena mungagone mopitirira muyeso, ndipo mungamve ngati mukufuna kudya mopitirira muyeso.
• Kuchepa kwa chisangalalo m'moyo: Nkhawa imachepetsa mphamvu yochita zinthu zomwe mumakonda komanso kukhala osangalala.
• Zizindikiro zakuthupi: Kusamva bwino m'thupi monga kupweteka m'mimba pafupipafupi komanso mutu kumatha kuchitika (izi zimatchedwa zizindikiro zakuthupi zomwe zimayambitsidwa ndi kupsinjika maganizo).
• Mantha osamveka: Mutha kumva mantha aakulu ngakhale pazinthu zomwe sizowopsa kwenikweni.
• Kuda nkhawa nthawi zonse: "Chidzachitika ndi chiyani?" "Chidzachitika ndi chiyani ngati china chake chalakwika?" Mumaganizirabe zinthu zoipa.
• Kufuna chilimbikitso nthawi zonse: N'kovuta kufunsa ena nthawi zonse kuti, "Kodi zonse zili bwino?" kapena "Sindidzakhala ndi vuto lililonse, sichoncho?"
• Kuvuta kukhazika mtima pansi: N'kovuta kwambiri kukhazikanso mtima pansi mukakhumudwa.

Zinthu ngati zimenezi zingapangitse moyo kukhala wovuta kwambiri.

Sayansi ya Ubongo Yomwe Imayambitsa Nkhawa: Kuyang'ana M'chipinda Chathu Cholamulira

Nkhawa si kumverera kokha. Monga tanenera kale, ndi zotsatira za kuyanjana kovuta pakati pa ziwalo zosiyanasiyana za ubongo wathu ndi mankhwala (neurotransmitters). Tiyeni tiwone zimenezo mwatsatanetsatane.

Osewera Ofunika Kwambiri mu Ubongo ndi Nkhawa

Amygdala: Woteteza mantha

Amygdala ndi gawo la ubongo wathu lomwe limayang'anira kuzindikira mantha. Apa ndi pomwe chizindikiro choyambitsa yankho la nkhondo kapena kuthawa chimaperekedwa tikazindikira zoopsa. Mu matenda a nkhawa, amygdala iyi imatha kukhala yovuta kwambiri.

Hippocampus: Banki Yokumbukira

Gawoli limasunga zokumbukira, makamaka zokumana nazo zoopsa. Chifukwa chake, ngati china chake choopsa chinachitika kale, zokumbukirazi zimatha kuyambitsa nkhawa pamene mwayi ubweranso.

Prefrontal Cortex (PFC): Bwana wopanga zisankho

Uyu ndiye 'katswiri woganiza, kupanga zisankho, ndi kulamulira malingaliro' muubongo wathu. Nthawi zambiri, PFC imayesa ndipo, ngati kuli kofunikira, imalamulira chizindikiro cha mantha chochokera ku amygdala. Pakakhala nkhawa, ntchito ya PFC iyi imachepa, ndipo 'chizindikiro choopsa' chochokera ku amygdala chingakhale champhamvu kwambiri.

Ma neurotransmitter: Atumiki a mankhwala muubongo

Izi ndi mankhwala omwe amanyamula mauthenga pakati pa maselo a muubongo. Zina mwa zinthu zazikulu zomwe zimayambitsa nkhawa ndi izi:

• Serotonin: Imalamulira momwe munthu akumvera, kugona, komanso chilakolako cha chakudya. Kuchepa kwa chakudya kungayambitse nkhawa.
• GABA: Choyambitsa matenda a neurotransmitter chachikulu chomwe chimatonthoza ubongo. Kuchepa kwa magazi kungapangitse kuti munthu asamade nkhawa.
• Norepinephrine: Yogwirizana ndi kuyankha kwa kupsinjika ndi chidwi.

Kusintha kwa magwiridwe antchito awo kungayambitse matenda a nkhawa.

Zitsanzo zina za nkhawa m'miyoyo yathu

Tiyeni tsopano titenge zitsanzo zingapo kuchokera m'miyoyo yathu ndikumvetsa bwino nkhawa iyi.

1. Mayeso a Nimali a A/L: Nimali ndi mwana wanzeru kwambiri. Anagwira ntchito mwakhama kuti achite mayeso ake a A/L. Pamene mayesowo anayandikira, anamva mantha pang'ono komanso "mantha". Sankatha kugona bwino usiku. Anamva ngati pali vuto m'mimba mwake. Koma Nimali anapirira. Anaphunzira bwino, analankhula ndi anzake, ndipo nthawi zina ankachita "zolimbitsa thupi zopumira". Ngakhale kuti anali ndi mantha pang'ono patsiku la mayesowo, analemba mayesowo bwino. Mayesowo atatha, nkhawa imeneyo inatha pang'onopang'ono. Ichi ndi chitsanzo chabwino cha nkhawa yachibadwa.
2. Ulaliki wa Kampani ya Kasun: Kasun amagwira ntchito mu kampani yaikulu. Tsiku lina, anayenera kupereka ulaliki kwa kasitomala wamkulu. Kasun sanali wozolowera kulankhula pamaso pa anthu. Choncho anamva nkhawa pang'ono. Anali akumva mantha pang'ono kwa masiku angapo. M'mawa wa ulaliki, m'mimba mwake munali kulira ndipo manja ake anali kutuluka thukuta. Koma popeza Kasun anali atakonzekera bwino, anapereka ulalikiwo bwino. Utatha, anamva mpumulo waukulu. Uwu unalinso nkhawa wamba, yoyenera mwambowu.
3. Matenda a Shashi Okhudzana ndi Nkhawa Pakati pa Anthu: Shashi ndi wophunzira wa ku yunivesite. Ali ndi mantha aakulu olankhula ndi anthu atsopano, kutenga nawo mbali pa zokambirana zamagulu, ndi kutuluka. Ngakhale wina akumuyang'ana, amamva ngati akuchita cholakwika, kuti anthu adzamuweruza. Chifukwa cha mantha amenewa, amalephera kulankhula, sapanga mabwenzi, ndipo amakhala panyumba. Ngakhale akufuna kuchoka mu vutoli, manthawo ndi aakulu kwambiri moti sangawathetse. Pankhaniyi, amygdala yake ikhoza kukhala yogwira ntchito mopitirira muyeso pazochitika za anthu, ndipo PFC ikhoza kukhala ndi vuto loletsa. Imeneyi ikhoza kukhala vuto lotchedwa matenda a nkhawa. Shashi angafunike thandizo la akatswiri.
4. Mantha Omwe Ravi Amachita Kawirikawiri (Matenda Oda nkhawa Kwambiri - GAD): Ravi amagwira ntchito kubanki. Amachita mantha nthawi zonse komanso "amada nkhawa" ndi chilichonse. Za ntchito yake, za ndalama, za banja lake, za thanzi lake, za momwe zinthu zilili mdziko muno... Amaganiza komanso amaopa zinthu zonsezi mopitirira muyeso. Chifukwa cha izi, sangagone usiku, ndipo nthawi zonse amakhala wotopa komanso wokwiya. Amavutika kulamulira mantha awa. Mu GAD, kusalinganika m'maselo osiyanasiyana a neurotransmitter muubongo (monga serotonin, GABA) kungawonekere. Izi zitha kukhalanso chizindikiro cha matenda otchedwa GAD.

Monga mukuonera m'zitsanzo izi, nkhawa ingatikhudze m'njira zosiyanasiyana.

Chithandizo cha Matenda Oda nkhawa: Njira Zothandizira Kutonthoza Maganizo!

Musachite mantha ngati mutapeza kuti muli ndi vuto la nkhawa. Pali njira zambiri zochizira vutoli. Chimodzi mwa zofunika kwambiri ndi Cognitive Behavioral Therapy (CBT) .

Kodi CBT ndi chiyani? Imagwira ntchito bwanji?

CBT ndi mtundu wa mankhwala olankhulana omwe mumalankhula ndi katswiri wa zamaganizo ndikuyesera kumvetsetsa malingaliro, malingaliro, ndi makhalidwe omwe amayambitsa nkhawa yanu.

• Kuzindikira Maganizo: Katswiri wa zamaganizo amakuthandizani kuzindikira malingaliro omwe amabwera m'maganizo mwanu mukakhala ndi nkhawa. (Chitsanzo: "Ndilephera izi," "Aliyense akundiseka").
• Maganizo ovuta: Kenako, tifufuza momwe malingaliro awa alili omveka bwino komanso ngati pali umboni wowatsimikizira. Ndiko kuti, timagwiritsa ntchito PFC pofufuza chizindikiro cha "mantha" chochokera ku amygdala.
• Njira zatsopano zoganizira ndi makhalidwe: Kenako, timakuthandizani kusintha maganizo oipawo ndi malingaliro enieni komanso abwino, ndikusintha machitidwe anu okhudzana ndi nkhawa.
• Kuzindikira Pang'onopang'ono: Gawo lofunika la CBT ndikuti pang'onopang'ono, mothandizidwa ndi katswiri wa zamaganizo, mumaphunzira kuthana ndi zinthu zomwe mumaopa. Izi zimasintha pang'onopang'ono zokumbukira "mantha" zomwe zimasungidwa mu hippocampus ndikupatsa ubongo chidziwitso chatsopano chomwe chimati, "O, ichi si chinthu choopa."

CBT imakuphunzitsani luso lothana ndi mavuto. Mumalankhula ndi katswiri wanu wa zamaganizo, mumachita izi nthawi ndi nthawi, kenako mumachita izi tsiku ndi tsiku. Pang'onopang'ono, nkhawa imasiya kulamulira moyo wanu, ndipo mumayamba kuulamulira.

Ngati mukumva kuti muli ndi nkhawa, kodi mumachita chiyani?

Uzani munthu wamkulu wodalirika.

Uzani amayi anu, abambo anu, aphunzitsi anu, kapena munthu wina wamkulu amene mumamudalira za momwe mukumvera. Angakuthandizeni.

Funani upangiri wa dokotala.

Kaonaneni ndi dokotala wanu ndipo mukambirane za izi. Iye akhoza kufufuza thanzi lanu (nthawi zina mavuto ena azaumoyo angayambitsenso zizindikiro monga nkhawa) ndipo, ngati pakufunika, akutumizireni kwa katswiri wa zamaganizo.

Pitani kwa katswiri wa zamaganizo.

Katswiri wa zamaganizo angakuuzeni ngati muli ndi vuto la nkhawa komanso chithandizo choyenera kwa inu. Angakupatseni chithandizo monga CBT, komanso angakupatseni upangiri wa momwe mungathandizire makolo anu.

Zinthu zomwe mungachite kuti muchepetse nkhawa (Kudzisamalira)

Mukamalandira chithandizo, mungachitenso zinthu ngati izi kuti muchepetse nkhawa:

Mphamvu ya kuchita masewera olimbitsa thupi

Chitani masewera olimbitsa thupi kwa mphindi zosachepera 30 patsiku. Izi zimatulutsa ma endorphins, zimawonjezera kuchuluka kwa serotonin, komanso zimachepetsa nkhawa.

Zakudya zoyenera komanso kugona bwino

Idyani zakudya zopatsa thanzi komanso zopatsa thanzi. Chepetsani shuga ndi caffeine. Gonani bwino kwa maola 7-8 patsiku. Izi ndizofunikira kwambiri pa thanzi la ubongo.

Njira zosavuta zochepetsera kupsinjika maganizo

Mungayesere zinthu zosiyanasiyana pa izi.

Kusinkhasinkha Mosamala: Luso Lokhala Wosamala

Kusamala ndikofunika kudziwa za nthawi yomwe ilipo. Izi zimalimbitsa PFC yanu ndipo zimakuthandizani kulamulira malingaliro omwe amachokera ku amygdala.

Kupuma mozama: chinsinsi cha bata

Izi zimathandizira dongosolo la mitsempha la parasympathetic ndikutonthoza malingaliro.

Ubwino wa ubwenzi wabwino

Khalani ndi nthawi ndi anthu omwe amakuthandizani, amakumvetsani, komanso amakuthandizani kuti muwonetse zabwino zanu.

Tangoganizirani moyo wopanda nkhawa.

Musalole nkhawa kukulamulirani, ganizirani zinthu zomwe mungachite komanso malo omwe mungapite, ndipo gwiritsani ntchito izi ngati chilimbikitso.

Kodi ndingapeze kuti thandizo ku Sri Lanka?

Ntchito zothandizira anthu odwala matenda amisala ku Sri Lanka zikupita patsogolo pang'onopang'ono. Chifukwa chake ngati tikufuna thandizo, pali malo angapo omwe tingapiteko. Choyamba, zipatala za boma.Tsopano pali zipatala za matenda amisala zomwe zikugwira ntchito m'malo ambiri. Mutha kufunsa chipatala cha boma lanu za izi. Makamaka, National Institute of Mental Health (NIMH) ku Angoda ndiye chipatala chachikulu komanso chapadera kwambiri pa izi.

Kuphatikiza apo, pali akatswiri a zamaganizo abwino, akatswiri a zamaganizo, ndi alangizi m'mabungwe achinsinsi . Mutha kupeza zambiri zokhudza anthu awa pa intaneti, kapena kuchokera kwa anthu omwe mumawadziwa, monga dokotala wa banja lanu.

Pali mafoni angapo othandizira ku Sri Lanka omwe mungawaimbire foni ndikupeza upangiri mwachangu pakagwa ngozi. Mwachitsanzo, nambala ya foni "1926" ya Sumitrayo Institute ndi National Institute of Mental Health imadziwika bwino chifukwa cha izi. Kuti mudziwe manambala a foni ndi mautumiki omwe alipo, chonde onani mawebusayiti a mabungwe oyenera kapena kulumikizana nawo mwachindunji. Mutha kupeza chithandizo chofunikira chomwe mukufuna poyimbira manambala awa.

Kuphatikiza apo, pali mabungwe angapo omwe si aboma (ma NGO) omwe amagwira ntchito ku Sri Lanka omwe amagwira ntchito pa thanzi la maganizo. Nthawi zina, mutha kupezanso maupangiri ndi mapulogalamu odziwitsa anthu kuchokera kwa iwo.

Chofunika: Musanalankhule ndi bungwe lililonse kapena munthu aliyense, ndi bwino kufufuza ziyeneretso zake, luso lake, komanso kudalirika kwake. Funani thandizo kuchokera pamalo omwe ali osavuta, osavuta, komanso odalirika kwa inu.

Pomaliza ... ufulu wamaganizo!

Nkhawa ndi gawo la miyoyo yathu. Nkhawa yachibadwa imatithandiza kukumana ndi mavuto ndikukhala osamala. Ndi momwe ubongo wathu, mitsempha, ndi mahomoni zimayankhira. Koma ngati sizingalamuliridwe ndikukhudza miyoyo yathu ya tsiku ndi tsiku, ikhoza kukhala vuto la nkhawa chifukwa cha kusagwira bwino ntchito kwa ubongo ndi mankhwala.

Kumbukirani, simuli nokha. Pali anthu ambiri omwe amavutika ndi nkhawa. Musachite manyazi kapena kuopa kupempha thandizo ndikupeza chithandizo. Ndi thandizo ndi chithandizo choyenera, inunso mutha kumvetsetsa zinthu zamoyo ndi zamaganizo zomwe zimayambitsa nkhawa, kuzichiza moyenera, ndikukhala ndi moyo wachimwemwe komanso wopambana. Inunso muli ndi ufulu wochotsa kulemera m'maganizo mwanu ndikupuma pang'ono!

Samalirani thanzi lanu la maganizo. Ngati inuyo kapena munthu amene mumamudziwa akufunika thandizo, chonde funani thandizo la akatswiri.