Kodi inunso nthawi zonse mumaopa komanso mumakhala ndi nkhawa? Tiyeni tikambirane za Matenda a Nkhawa awa!

Mantha ndi nkhawa ndi malingaliro abwinobwino omwe timakumana nawo nthawi zonse. Taganizirani izi, musanachite mayeso ofunikira, vuto likabuka kuntchito, kapena popanga chisankho chachikulu, ndi zachilendo kumva mantha pang'ono kapena mantha. Ndi njira ya ubongo wathu yoyankhira kupsinjika maganizo ndikutichenjeza za ngozi yomwe ikubwera.

Komabe, ngati mantha ndi nkhawa imeneyi sizingalamuliridwe komanso sizingapiririke, kutanthauza kuti, ngati ikhala yochulukirapo kwambiri moti imasokoneza zochita za tsiku ndi tsiku, ubale ndi achibale, komanso kuyanjana ndi anthu, ndiye kuti si zachilendo. Timaitcha kuti matenda a nkhawa . Uwu ndi matenda amisala. Koma chinthu chabwino kwambiri ndichakuti ndi chithandizo choyenera, anthu ambiri amatha kuwongolera vutoli bwino ndikukhala moyo wabwinobwino.

Kodi mitundu ikuluikulu ya matenda a nkhawa ndi iti?

Nkhawa si vuto lokhalokha. Pali mitundu yosiyanasiyana ya nkhawa. Kumvetsa mtundu weniweni wa nkhawa yomwe muli nayo n'kofunika kwambiri pochiza. Tiyeni tiwone mitundu ikuluikulu.

Kodi zizindikiro zofala za vutoli ndi ziti?

Zizindikiro zazikulu za nkhawa ndi mantha ndi nkhawa kwambiri. Komabe, mungakumanenso ndi mavuto osiyanasiyana amthupi. Zizindikirozi zimatha kusiyana kutengera mtundu wa nkhawa yomwe muli nayo.

Nazi zizindikiro zodziwika bwino:

• Kumva nkhawa, mantha mwadzidzidzi, komanso kusadzidalira.
• Kumva ngati tsoka lalikulu kapena ngozi yayandikira kuchitika.
• Kusowa tulo , kumva kutopa nthawi zonse.
• Kulephera kukhala chete pamalo amodzi.
• Manja ndi mapazi ozizira, thukuta kwambiri, komanso kumva dzanzi.
• Kuvuta kupuma kapena kupuma mofulumira kuposa mwachizolowezi (hyperventilation).
• Kugunda kwa mtima mwachangu (kugunda kwa mtima).
• Kugwedezeka kwa thupi.
• Pakamwa pouma .
• Kusasangalala m'mimba, nseru.
• Kuuma kwa minofu.
• Chizungulire (vertigo) kapena mutu wopepuka .
• Kuganizira mozama ndi nkhawa yokhazikika ya vuto lomweli.
• Kulephera kuganizira kwambiri.
• Kupewa kwambiri zinthu zoopsa kapena malo.

N’chifukwa chiyani nkhawa yotereyi imachitika? Kodi zimayambitsa chiyani?

N'zovuta kupeza chifukwa chimodzi chomwe chimayambitsa izi. Izi zitha kuchitika chifukwa cha zinthu zingapo.

• Majini: Matenda a nkhawa amatha kufalikira kuchokera ku mibadwomibadwo kupita ku mibadwomibadwo. Ngati wina m'banja mwanu ali ndi vutoli, inunso muli pachiwopsezo chachikulu chodwala matendawa.
• Katswiri wa Ubongo: Kafukufuku wapeza kuti vutoli likhoza kuchitika chifukwa cha vuto kapena kusalinganika kwa kayendedwe ka zinthu komwe kumayang'anira mantha ndi malingaliro muubongo wathu.
• Kupsinjika maganizo ndi zochitika zoopsa: Zochitika zoopsa zomwe mwaziwona kapena zomwe mwakumana nazo zitha kukhala ndi zotsatirapo zazikulu pa izi. Mwachitsanzo, nkhanza zaubwana, imfa ya wokondedwa, kapena kukumana ndi chiwawa.
• Kugwiritsa ntchito mankhwala osokoneza bongo kapena mowa: Anthu ena amagwiritsa ntchito mankhwala osokoneza bongo kuti abise kapena kuchepetsa nkhawa zawo. Komanso, kugwiritsa ntchito mankhwala osokoneza bongo ndi mowa kungayambitse matenda a nkhawa.
• Matenda ena: Matenda ena a mtima, mapapo, ndi chithokomiro amatha kukhala ndi zizindikiro zofanana ndi za nkhawa, choncho ndikofunikira kuchotsa matenda ena.

Kodi mankhwala opambana ndi ati pa izi?

Musadandaule, pali mankhwala othandiza kwambiri ochepetsa ndi kuthana ndi zizindikiro za nkhawa. Nthawi zambiri, mankhwala ndi uphungu zimagwiritsidwa ntchito pamodzi.

Mankhwala

Dokotala wanu adzakupatsani mankhwala oyenera kutengera matenda anu. Zina mwa izi ndi izi:

• Mankhwala Oletsa Kuvutika Maganizo: Masiku ano, njira yoyamba yothandizira nkhawa ndi mankhwala atsopano oletsa kuvutika maganizo monga ``SSRIs`` ndi ``SNRIs``. Izi zimagwira ntchito pokonza mankhwala a muubongo ndikuwongolera momwe mukumvera.
• Benzodiazepines: Izi zimagwiritsidwa ntchito kwa kanthawi kochepa chifukwa zimachepetsa nkhawa mwachangu.
• Beta-blockers: Ngakhale kuti awa ndi mankhwala a kuthamanga kwa magazi, amathandizanso kuchepetsa zizindikiro zakuthupi za nkhawa, monga kugunda kwa mtima ndi kunjenjemera.

Uphungu ndi Chithandizo

Monga mankhwala, uphungu nawonso ndi wofunikira kwambiri.

• Chithandizo cha maganizo: Mutha kukambirana za malingaliro ndi momwe mukumvera ndi mlangizi wodziwa bwino za thanzi la maganizo , ndikuphunzira njira zowamvetsetsa ndi kuwasamalira.
• Chithandizo cha Maganizo (CBT):Iyi ndi njira yotchuka komanso yopambana. Imakuphunzitsani momwe mungasinthire malingaliro anu oipa komanso owopsa kukhala abwino. Pang'onopang'ono mumadziphunzitsa nokha kuthana ndi mantha anu.

Zinthu zomwe mungachite nokha kuti muchepetse zizindikiro

Pamodzi ndi chithandizo, kusintha pang'ono kwa moyo wanu kungakuthandizeni kwambiri kuthana ndi vutoli.

• Dziwani za matenda anu: Mukadziwa zambiri za matendawa, zimakhala zosavuta kuwathetsa.
• Chepetsani caffeine: Pewani zinthu monga khofi, tiyi, chokoleti, ndi zakumwa zopatsa mphamvu. Izi zitha kuwonjezera nkhawa.
• Pewani mowa ndi mankhwala osokoneza bongo kotheratu.
• Zakudya zabwino ndi masewera olimbitsa thupi: Kuchita masewera olimbitsa thupi tsiku ndi tsiku monga kuyenda ndi kuthamanga kumatulutsa mankhwala muubongo omwe amachepetsa nkhawa.
• Gonani bwino: Gonani bwino kwambiri. Khalani ndi chizolowezi chogona ndi kudzuka nthawi yomweyo tsiku lililonse.
• Yesetsani njira zochepetsera nkhawa: Zinthu monga kusinkhasinkha, yoga, ndi kuchita masewera olimbitsa thupi opumira kwambiri zimathandiza kwambiri pakukhazika mtima pansi maganizo.
• Khalani ndi anthu ena: Kulankhula ndi anzanu abwino komanso odalirika komanso kugawana maganizo anu ndikwabwino kwambiri pa thanzi la maganizo.
• Pemphani thandizo: Kulowa m'magulu othandizira ndi anthu omwe adakumanapo ndi zomwezo kungakuthandizeni kumva ngati simuli nokha.