Kodi nthawi zina mumaganiza kuti, "Ndikangoganizira izi pang'ono, ndikada nkhawa pang'ono, mwina chinthu choipachi chingalepheretsedwe?" Koma zoona zake n'zakuti, kuganizira kwambiri zinthu, zomwe ndi nkhawa, kungakhale ndi zotsatira zosayerekezeka pa matupi athu. Izi zikapitirira malire, zingayambitse nkhawa kwambiri, zomwe ndi nkhawa , ndipo zingatithandize kudwala.
Kodi kuganizira mopitirira muyeso kumatanthauza chiyani kwenikweni?
Mwachidule, kuda nkhawa ndi kumva ngati sukumva bwino kapena ukudandaula kwambiri ndi vuto kapena vuto. Izi zikapitirira muyeso, maganizo ndi thupi lako zimapitirira muyeso pamene nthawi zonse umaganiza kuti "bwanji ngati?"
Nthawi ngati izi, mungakhale ndi nkhawa kwambiri, ngakhale masana. Anthu ambiri omwe amada nkhawa nthawi zonse amanena kuti amangomva ngati chinachake choipa chikuwachitikira kapena kuti ali ndi mantha osatheka a zomwe zingachitike. Mantha amenewa amangowonjezera nkhawa zawo. Anthuwa, omwe amakhudzidwa kwambiri ndi malo omwe akukhala komanso kutsutsidwa ndi ena, amakonda kuona chilichonse ngati chiwopsezo.
Nkhawa yosatha iyi ingakhudze moyo wanu watsiku ndi tsiku kwambiri moti ingasokoneze chilakolako chanu cha chakudya, moyo wanu, maubwenzi anu, kugona kwanu, komanso magwiridwe antchito anu . Anthu ambiri omwe amada nkhawa kwambiri amayamba kuchita zinthu zosafunikira monga kudya mopitirira muyeso, kusuta fodya, kumwa mowa, komanso kugwiritsa ntchito mankhwala osokoneza bongo kuti achepetse nkhawa zawo.
Kodi nkhawa, kapena kuti, nkhawa, n’chiyani?
Nkhawa kwenikweni ndi yankho lachibadwa la kupsinjika maganizo. Komabe, ngati ikupitirira, ikhoza kukhala chifukwa cha matenda monga `(Generalized Anxiety Disorder)`, `(Panic Disorder)`, kapena `(Social Anxiety)`.
Taganizirani izi, chochitika chovutitsa maganizo monga mayeso kapena kuyankhulana kuntchito chingapangitse aliyense kukhala ndi nkhawa pang'ono. Nthawi zina nkhawa yaying'ono iyi ndi yabwino. Imakuthandizani kukonzekera zomwe zikubwera. Mwachitsanzo, ngati mukukonzekera kuyankhulana kuntchito, ngati muli ndi nkhawa pang'ono, mudzafufuza bwino udindowo ndikuyesera kudziwonetsa bwino pantchito, sichoncho? Komanso, kuda nkhawa ndi mayeso kungakuthandizeni kuphunzira molimbika ndikukonzekera bwino.
Komabe, anthu omwe amada nkhawa kwambiri amachitapo kanthu mwachangu komanso mwamphamvu akakumana ndi mavuto ngati amenewa. Ngakhale kuganizira za vutoli kumawabweretsera nkhawa komanso kusasangalala.
Kuda nkhawa kwambiri kapena mantha osalekeza kumeneku n’koopsa chifukwa kumakhala kosamveka bwino moti simungathe kuganiza bwino, simungathe kuganiza zenizeni. Anthu omwe ali ndi nkhawa kwambiri amavutika kusiya nkhawa zawo. Akatero, amayamba kuona zizindikiro zakuthupi.
Kodi kuda nkhawa kwambiri kumayambitsa kupsinjika kwa thupi?
Kupsinjika maganizo kumachitika chifukwa cha zovuta ndi zovuta zomwe timakumana nazo tsiku lililonse. Zinthu monga mizere yayitali ku supermarket, kuchuluka kwa magalimoto nthawi yotanganidwa, foni yolira nthawi zonse, kapena matenda osatha zonse zingayambitse kupsinjika tsiku ndi tsiku. Nkhawa ndi nkhawa zanu zikakwera, thupi lanu limayamba kuyankha kupsinjika.
Yankho la kupsinjika ili lili ndi magawo awiri. Choyamba ndi kuzindikira vuto. Chachiwiri ndi yankho lokha la thupi lotchedwa " nkhondo kapena kuthawa ." Izi zimatulutsa adrenaline yambiri m'thupi, zomwe zimapangitsa thupi kukhala ndi tcheru.
Kale, yankho la "nkhondo kapena kuthawa" limeneli linateteza makolo athu ku ziwopsezo monga nyama zakuthengo. Ngakhale kuti sitikumana ndi nyama zakuthengo masiku ano, ziwopsezo zilipobe. Zimabwera ngati munthu wovutitsa kuntchito, khanda likulira, kapena mkangano ndi wokondedwa.
Kodi kuganizira mopitirira muyeso kungakudalitsenidi?
Inde, zingathekedi. Nkhawa yosatha komanso kupsinjika maganizo kungayambitse mavuto ambiri azaumoyo. Vuto ndilakuti yankho la "nkhondo kapena kuthawa" limeneli limayamba chifukwa cha nkhawa kwambiri tsiku ndi tsiku.
Kuyankha kumeneku kumapangitsa kuti mitsempha ya m'thupi itulutse mahomoni opsinjika, monga cortisol . Mahomoni awa amatha kuwonjezera shuga m'magazi ndi triglycerides, zomwe ndi mafuta omwe thupi lingagwiritse ntchito ngati mafuta. Mahomoni awa amayambitsanso zochitika zosiyanasiyana zakuthupi.
| Zotsatira za thupi la nkhawa kwambiri | |
|---|---|
| Zizindikiro zomwe zingachitike nthawi yomweyo | |
| Kuvuta kumeza | Chizungulire |
| Pakamwa pouma | Kugunda kwa mtima |
| Kutopa | Mutu |
| Kuvuta kuyang'ana kwambiri | Kukwiya |
| Kupweteka kwa minofu ndi kuuma kwake | Kusanza |
| Kuchuluka kwa mpweya wopuma | Kutuluka thukuta ndi kunjenjemera |
| Matenda aakulu omwe angabuke pakapita nthawi | |
| Chitetezo cha mthupi chofooka | Matenda a m'mimba |
| Kutaya kukumbukira kwakanthawi kochepa | Matenda a mitsempha ya mtima isanafike nthawi yobereka |
| Matenda amtima | |
Ngati nkhawa ndi nkhawa zambiri sizichiritsidwa, zingayambitse kuvutika maganizo komanso ngakhale maganizo ofuna kudzipha .
Chofunika ndichakuti ngakhale kuti zotsatirazi zimachitika chifukwa cha kupsinjika maganizo, ndi momwe mumachitira ndi kupsinjika maganizo komwe kumatsimikiza ngati mukudwaladi kapena ayi. Izi zikutanthauza kuti, si kupsinjika maganizo komwe kumakupangitsani kudwala. M'malo mwake, ndi momwe mayankho, monga kuda nkhawa kwambiri, amakhudzira machitidwe osiyanasiyana m'thupi lathu. Koma nkhani yabwino ndi yakuti pali zinthu zambiri zomwe mungachite kuti musinthe momwe mumayankhira.
Kodi tingatani kuti tithetse vutoli?
Ngakhale thupi lanu litasokonekera chifukwa cha nkhawa kwambiri, muli ndi njira zingapo zobwezeretsera mgwirizano pakati pa maganizo, thupi, ndi mzimu.
- Onani dokotala wanu: Choyamba, lankhulani ndi dokotala wa banja lanu. Kayezetseni thupi lonse ndikuonetsetsa kuti nkhawa yanu siyikuyambitsidwa ndi vuto lina la thanzi. Ngati pakufunika kutero, dokotala wanu angakupatseni mankhwala, monga mankhwala oletsa nkhawa kapena oletsa kuvutika maganizo, kuti akuthandizeni kuthana ndi nkhawa ndi nkhawa zanu.
- Kuchita masewera olimbitsa thupi tsiku lililonse: Ngati dokotala wanu akuvomereza, yambani pulogalamu yochita masewera olimbitsa thupi nthawi zonse. Mankhwala omwe amapangidwa panthawi yochita masewera olimbitsa thupi pang'ono ndi othandiza kwambiri pakukweza magwiridwe antchito a chitetezo cha mthupi.
- Idyani zakudya zabwino komanso zopatsa thanzi: Kupsinjika maganizo ndi nkhawa zingapangitse anthu ena kudya pang'ono, ena kudya mopitirira muyeso, kapena kudya zakudya zosayenera. Maganizo anu akamayendayenda mufiriji, ganizirani za thanzi lanu.
- Konzani kumwa caffeine: Popeza caffeine imalimbikitsa dongosolo la mitsempha, ingayambitse kutulutsidwa kwa adrenaline, zomwe zimakupangitsani kumva mantha.
- Samalani ndi nkhawa zanu: Patulani mphindi 15 tsiku lililonse kuti muganizire za mavuto ndi mantha anu. Kenako, dzilonjezeni kuti mudzawasiya mphindi 15 zikatha. Anthu ena amavala lamba wa rabara ndipo "amauika" akayamba kukhala ndi maganizo ovutitsa. Chitani chilichonse chomwe mungathe kuti mudzikumbutse kuti musiye kuwaganizira.
- Yesetsani njira zopumulira: Njira zopumulira zimatha kuyambitsa yankho losiyana ndi "nkhondo kapena kuthawa", "yankho lopumula." Izi zitha kuchepetsa nkhawa ndi kupsinjika maganizo kwambiri. Izi zikuphatikizapo kupuma mozama, kusinkhasinkha, kumvetsera nyimbo zotonthoza, ndi zochita monga yoga ndi tai chi.
- Khalani ndi malo ochezera abwino: Kusungulumwa kapena kudzipatula kungapangitse kuti zikhale zovuta kuthana ndi nkhawa. Kafukufuku wasonyeza kuti anthu omwe ali ndi mabwenzi abwino amakhala ndi moyo wautali ndipo sadwala matenda osiyanasiyana.
- Lankhulani ndi mlangizi waluso: Uphungu wa zamaganizo ungakuthandizeni kupanga njira zoyenera zothetsera mavuto omwe akukuvutitsani kwambiri. Katswiri wa zamaganizo angakupatseni njira zokuthandizani kusintha, koma muyenera kusintha nokha. Chithandizocho chidzapambana pokhapokha ngati mwadzipereka kugwira ntchito kuti muchiritse.
Uthenga Wopita Nawo Kunyumba
- Ngakhale kuti ndi zachilendo kukhala ndi nkhawa pang'ono, kuda nkhawa kwambiri kungakhale kovulaza thupi lanu.
- Nkhawa yochuluka imayambitsa kuyankha kwa thupi "nkhondo kapena kuthawa", zomwe zimapangitsa kuti mahomoni opsinjika maganizo azipangidwe.
- Pakapita nthawi, izi zingayambitse mavuto aakulu azaumoyo monga matenda a mtima, matenda am'mimba, komanso kufooka kwa chitetezo chamthupi.
- Kuchita masewera olimbitsa thupi, kudya zakudya zabwino, njira zopumulira, komanso kukhala ndi ubale wabwino ndi anthu kungakuthandizeni kuthana ndi vutoli.
- Ngati mukuona kuti simungathe kulamulira nkhawa zanu, ndi bwino kuonana ndi dokotala nthawi yomweyo kuti akupatseni malangizo.
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