Kodi nthawi zambiri mumaganizira kwambiri ngakhale zinthu zazing'ono? Kodi maganizo monga akuti "Nanga bwanji ngati izi zitachitika?", "Ndikudabwa kuti anali kuganiza chiyani," "Nanga bwanji ngati sindingathe kuchita bwino ntchitoyi..." amapitirirabe m'maganizo mwanu? Mungaganize kuti, "Ndikangoganizira za izi ndikudandaula nazo, ndidzatha kuletsa chinthu choipa kuti chisachitike." Koma zoona zake n'zakuti, kuganiza kwambiri kapena kuda nkhawa kwambiri kungayambitse zotsatira zosayembekezereka pa thupi lanu. Nkhawa imeneyi ikapitirira muyeso, imatha kukhala nkhawa komanso kukudwalitsani.
Kodi kuganizira mopitirira muyeso kumatanthauza chiyani kwenikweni?
Mwachidule, 'kuda nkhawa' ndi kumva kusakhazikika komanso kuda nkhawa kosafunikira chifukwa cha vuto kapena vuto linalake. Izi zikapitirira muyeso, maganizo ndi thupi lanu zimayamba kugwira ntchito nthawi zonse. Lingaliro lokhalo lomwe limabwera m'mutu mwanu ndi lakuti "Chidzachitika ndi chiyani?"
Mukada nkhawa kwambiri, mumakhala ndi nkhawa kwambiri, ngakhale masana, ndipo nthawi zina mumagwidwa ndi mantha. Anthu ambiri omwe amada nkhawa nthawi zonse amanena kuti amangomva kuti "chinthu choipa chichitika." Mantha osatheka amenewa amangowonjezera nkhawa zawo. Anthu awa, omwe amakhudzidwa kwambiri ndi malo omwe ali komanso kutsutsidwa ndi ena, angaone chilichonse kapena aliyense ngati chiwopsezo kwa iwo.
Nkhawa yosatha iyi ingakhudze moyo wanu watsiku ndi tsiku kotero kuti ingasokoneze chilakolako chanu, moyo wanu , ubale wanu ndi banja lanu ndi anzanu, tulo tanu, komanso momwe mumagwirira ntchito kuntchito.
Kawirikawiri, anthu amene amada nkhawa kwambiri mwanjira imeneyi amatembenukira ku zinthu zolakwika kuti achepetse nkhawa zawo. Mwachitsanzo, nthawi zambiri amakhala ndi chizolowezi chodya mopitirira muyeso, kusuta fodya, kumwa mowa, ndi kugwiritsa ntchito mankhwala osokoneza bongo.
Kodi izi zingakhale vuto la nkhawa?
Nkhawa kwenikweni ndi yankho lachibadwa la kupsinjika maganizo. Komabe, ngati nkhawa imeneyi ikupitirira, ikhoza kukhala chifukwa cha matenda monga Generalized Anxiety Disorder, Panic Disorder, kapena Social Anxiety.
Tangoganizani kuti muli ndi mayeso ofunikira kapena kuyankhulana ntchito. Ndizachibadwa kumva mantha pang'ono komanso mantha panthawiyo. Ndipotu, nthawi zina nkhawa yaying'ono iyi ndi yabwino. Imakuthandizani kukonzekera bwino chochitika chomwe chikubwera. Mwachitsanzo, ngati mukupita kukayankhulana ntchito, mukachita mantha pang'ono, mumafufuza bwino udindo ndi kampani. Kenako mudzatha kuthana nazo mwaukadaulo.Angapereke.
Komabe, anthu omwe amada nkhawa kwambiri amachitapo kanthu mwamsanga komanso mwankhanza kwambiri akakumana ndi mavuto. Ngakhale kuganizira za vutoli kumawabweretsera nkhawa komanso kusasangalala. Nkhawa imeneyi imakhala yoopsa ikakhala yopanda nzeru moti simungathe kuganiza za zenizeni kapena kuganiza bwino.
"Nkhondo kapena Kuyankha Ndege"
Thupi lathu lili ndi njira yabwino kwambiri yothanirana ndi kupsinjika maganizo. Izi ndi zomwe timatcha "nkhondo kapena kuthawa." Mwachidule, ndi njira yokhayo yomwe imakonzekeretsa thupi kuti likumane ndi zoopsa.
Tangoganizirani, makolo athu akale ali m'nkhalango, mwadzidzidzi anakumana ndi kambuku. Nthawi yomweyo, matupi awo ankakonzekera nthawi yomweyo, kaya kumenyana ndi nyamayo kapena kuthawa mwachangu momwe angathere. Kuti apereke mphamvu zofunikira pa izi, thupi linkatulutsa mahomoni monga ``Adrenaline`` ndikupangitsa thupi lonse kukhala tcheru.
Ngakhale kuti masiku ano sitikumana ndi akambuku, pali mitundu yambiri ya "zoopsa." Mwachitsanzo, bwana amene amatidzudzula nthawi zonse ku ofesi, kuchuluka kwa magalimoto m'mawa ndi madzulo, foni yomwe ikulira mosalekeza, komanso ngakhale mkangano waung'ono kunyumba zonse zitha kuonedwa ngati zoopsa ku matupi athu. Ngati ndinu munthu amene nthawi zonse mumavutika maganizo ndi zinthu zazing'ono, yankho la "Nkhondo kapena Kuthawa" lidzayamba kugwira ntchito nthawi zonse.
Kodi kuda nkhawa nthawi zonse kungachititsedi kuti mudwale?
Inde, zingathekedi. Kuda nkhawa kosatha komanso kupsinjika maganizo kungayambitse mavuto ambiri azaumoyo. Vutoli limayamba ndi kuyambitsa yankho la "Nkhondo kapena Kuthawa" tsiku lililonse lomwe tidakambirana.
Kuyankha kumeneku kumapangitsa kuti mitsempha ya m'thupi itulutse mahomoni opsinjika monga cortisol. Mahomoni awa amawonjezera shuga m'magazi ndi triglycerides, zomwe zimapatsa thupi mphamvu mwachangu. Komabe, tikapanda kugwiritsa ntchito mphamvu yowonjezerayi pochita masewera olimbitsa thupi monga kuthamanga, mahomoni amenewo amayamba kukhala ndi zotsatira zoyipa pa thupi.
Gome ili m'munsimu likuwonetsa zizindikiro zina zomwe zingachitike nthawi yomweyo.
| Zizindikiro zakuthupi zomwe zingachitike chifukwa cha nkhawa kwambiri | |
|---|---|
| - Kuvuta kumeza chakudya | - Kupweteka kwa minofu ndi kuuma kwake |
| - Chizungulire | - Kusanza |
| - Pakamwa pouma | - Kumva mphamvu zosakhazikika |
| - Kugunda kwa mtima mwachangu | - Kupuma mofulumira/kupuma movutikira |
| - Kutopa kwambiri | - Thukuta kwambiri |
| - Mutu wopweteka pafupipafupi | - Kugwedezeka ndi kugwedezeka |
| - Kulephera kuganizira kwambiri | - Mkwiyo wobwerezabwereza |
Ngati vutoli lipitirira popanda chithandizo, lingayambitse mavuto aakulu azaumoyo .
| Zotsatirapo zoopsa za nthawi yayitali |
|---|
| - Chitetezo cha mthupi chofooka (matenda obwerezabwereza) |
| - Matenda a m'mimba (kutupa m'mimba, gastritis) |
| - Kutaya kukumbukira kwakanthawi kochepa |
| - Chiwopsezo cha matenda a mtima msanga komanso matenda a mtima |
| - Kuvutika maganizo ndi maganizo ofuna kudzipha |
Chofunika ndichakuti, si nkhawa yokhayo yomwe imakudwalitsani, koma ndi momwe mumachitira ndi nkhawa imeneyo, kutanthauza momwe mumadera nkhawa kwambiri, komanso momwe imakhudzira machitidwe osiyanasiyana m'thupi lanu omwe amakudwalitsani.
Nkhani yabwino ndi yakuti mungathe kulamulira vutoli mwa kusintha pang'ono moyo wanu.
Kodi tingatani kuti tituluke mu mkhalidwe umenewu?
Pali zinthu zambiri zomwe mungachite kuti mubwezeretse mgwirizano pakati pa maganizo anu, thupi lanu, ndi mzimu wanu.
- Pitani kwa dokotala wanu: Chinthu choyamba chomwe muyenera kuchita ndi kupita kwa dokotala wa banja lanu. Iye adzakuyesani thupi lonse kuti atsimikizire kuti nkhawa yanu siikuyambitsidwa ndi matenda ena. Ngati pakufunika kutero, dokotala wanu angakupatseni mankhwala monga mankhwala oletsa nkhawa kapena oletsa kuvutika maganizo kuti akuthandizeni kuchepetsa nkhawa yanu.
- Kuchita masewera olimbitsa thupi tsiku lililonse: Ngati dokotala wanu akuvomereza, yambani pulogalamu yochita masewera olimbitsa thupi tsiku lililonse. Mankhwala omwe amapangidwa m'thupi panthawi yochita masewera olimbitsa thupi pang'ono ndi othandiza kwambiri pakukweza magwiridwe antchito a chitetezo cha mthupi. Kuchita masewera olimbitsa thupi ndi njira yabwino yophunzitsira thupi kuthana ndi kupsinjika maganizo.
- Idyani zakudya zabwino komanso zopatsa thanzi: Anthu ena akamavutika maganizo komanso akakhala ndi nkhawa, amadya zochepa, ena amadya zambiri, ndipo ena amadya zakudya zosayenera. Ganizirani kawiri za thanzi lanu musanagwiritse ntchito firiji mukamakhala ndi nkhawa.
- Chepetsani kumwa caffeine: Caffeine , yomwe imapezeka mu tiyi ndi khofi, imalimbikitsa dongosolo la mitsempha. Izi zingayambitse kutulutsa adrenaline, zomwe zimakupangitsani kukhala ndi nkhawa kwambiri.
- Samalani ndi nkhawa zanu: Tengani mphindi 15 patsiku kuganizira za vuto lililonse kapena mantha omwe ali m'maganizo mwanu. Koma mphindi 15 zikatha, lonjezani kuti mudzasiya maganizo amenewo. Anthu ena amavala lamba wa rabara padzanja lawo ndipo "amaika" akamada nkhawa, ngati chikumbutso choti asiye kuganiza zimenezo.
- Phunzirani kupumula: Zochita monga kusinkhasinkha, kupuma mozama, kumvetsera nyimbo zotonthoza, yoga, ndi tai chi zingathandize kuthana ndi momwe thupi limayankhira "nkhondo kapena kuthawa". Mukazichita nthawi zonse, izi zingathandize kuchepetsa zotsatirapo zoyipa za kupsinjika maganizo.
- Sungani ubale wabwino ndi anthu: Kusungulumwa komanso kudzipatula kumavuta kuthana ndi nkhawa. Anthu omwe amasangalala kukhala ndi abwenzi abwino komanso achibale awo amakhala ndi matenda ochepa ndipo amakhala ndi moyo wautali.
- Lankhulani ndi katswiri wa zamaganizo: Uphungu wa zamaganizo ungakuthandizeni kuzindikira malingaliro omwe akukuvutitsani kwambiri ndikupanga njira zoyenera zothetsera vutoli. Uphungu ungakupatseni njira zokuthandizani. Koma, inuyo ndi amene muyenera kusintha. Chithandizo chidzapambana pokhapokha mutayesetsa kuti mukhale bwino.
Uthenga Wopita Nawo Kunyumba
- Ndi zachilendo kuda nkhawa ndi zinthu zazing'ono, koma kuziganizira kwambiri kumawononga thupi ndi maganizo anu.
- Kuda nkhawa kwambiri kungayambitse matenda enieni, kuyambira mutu mpaka matenda a mtima.
- Simuyenera kukumana ndi vutoli nokha. Ndi chizindikiro cha mphamvu kuti mupeze thandizo.
- Choyamba, onani dokotala wanu. Ndikofunikira kuonetsetsa kuti palibe matenda ena amthupi.
- Kusintha moyo wamba monga kuchita masewera olimbitsa thupi, kudya zakudya zabwino, njira zopumulira, komanso ubale wabwino ndi anthu kungapangitse kusiyana kwakukulu.
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