Kodi nthawi zina mumamva ngati dziko lonse likutsutsani? Palibe chomwe chimakusangalatsani, mumamva kulemera kwambiri, chilichonse chikuwoneka ngati chosasangalatsa ... koma simukufuna kulankhula ndi aliyense za izi. Simuli nokha. Lero, tiyeni tikambirane za kuvutika maganizo kumeneku, komwe ndi Major Depression Disorder (MDD), kufunika kwake pakuchira kwanu, ubwino wake ndi wotani, ndani amene muyenera kulankhula naye za izi, komanso momwe mungayambitsire kukambiranako.
N’chifukwa chiyani tiyenera kukambirana za izi?
Kulankhula za mavuto anu kungakuthandizeni kumva bwino. Iyi si nkhani chabe, pali kufotokozera kwa sayansi pa izi. Tangoganizirani, gulu la ofufuza ku UCLA University ku United States linapempha gulu la odzipereka kuti akambirane za mavuto awo ndi nkhawa zawo, ndipo nthawi yomweyo, anaika ubongo wawo pachithunzi cha MRI.
Chomwe adapeza n'chakuti anthu akamafotokoza zakukhosi kwawo ndikuyamba kulankhula, mantha a ubongo amachepa. Mwachidule, kulankhula kumatonthoza ubongo. Monga kutulutsa nthunzi kuchokera mu pressure cooker, mukamalankhula, nkhawa ndi mantha osafunikira mu ubongo wanu zimachepa.
Umu ndi momwe tingamvetsetsere mpumulo womwe timamva tikamalankhula za zomwe zili m'maganizo mwathu, osati ndi upangiri wachipatala wokha, komanso ndi bwenzi lodalirika, wachibale, kapena gulu lothandizira.
Kufuna thandizo la akatswiri - izi zikutanthauza kulankhula ndi dokotala
Chimodzi mwa njira zodziwika bwino komanso zothandiza zochizira kuvutika maganizo ndi kulankhula ndi munthu. Timachitcha kuti ``Talk Therapy`` kapena ``Psychotherapy``. Izi zimaphatikizapo kukhala pansi ndi katswiri wodziwa bwino za thanzi la maganizo, monga dokotala wanu kapena katswiri wa zamaganizo, ndikukambirana za mavuto anu. Izi si zochititsa manyazi, ndi mankhwala wamba monga kumwa mankhwala a shuga kapena kuthamanga kwa magazi.
Chithandizochi chingakuthandizeni m'njira zambiri. Tiyeni tiwone momwe mungachitire.
| Ubwino wa chithandizo | Kufotokozera kosavuta |
|---|---|
| Kumvetsa muzu wa vutoli | Izi zikuthandizani kuzindikira zochitika ndi mavuto omwe ali m'moyo wanu omwe akukuyambitsani kuvutika maganizo, ndikumvetsetsa ngati angasinthidwe kapena ayi. |
| Kusintha maganizo olakwika | Nthawi zina mmene timaganizira zimatipangitsa kutaya mtima komanso kusungulumwa. Chithandizochi chimatithandiza kuzindikira ndikusintha maganizo oipa otere. |
| Kubwezeretsa ulamuliro wa moyo | Mudzachotsa malingaliro akuti "Sindingathe kulamulira izi" ndikupeza mphamvu ndi chitsogozo chomwe mukufunikira kuti mubwezeretse ulamuliro wa moyo wanu. |
| Kupezanso chisangalalo cha moyo | Izi zidzakuthandizani kupeza chisangalalo m'zinthu zomwe munkasangalala nazo kale, komanso kukhala ndi maganizo osangalala ngakhale ndi zinthu zazing'ono pamoyo. |
Dokotala wanu angakulangizeni kuti mugwiritse ntchito mankhwala ochepetsa nkhawa pamodzi ndi mankhwala ochepetsa nkhawa. Kafukufuku wina wasonyeza kuti njira zonsezi ndi zothandiza kwambiri kuposa njira imodzi yokha . Choncho, musaope kukambirana momasuka ndi dokotala wanu za izi.
Uzani anthu anu zomwe zili m'maganizo mwanu.
Akatswiri azaumoyo wamaganizo si okhawo omwe angakuthandizeni kuthana ndi kuvutika maganizo. Anzathu, abale athu, ndi omwe timawadziwa ndikuwakhulupirira ndi omwe amatilimbikitsa kwambiri. Kafukufuku wasonyeza kuti kukhala ndi njira yothandizira ngati iyi ndi phindu lalikulu pa thanzi la maganizo.
Kudalira thandizo la ena kungakuthandizeni kwambiri kuthana ndi mavuto omwe mukukumana nawo tsiku ndi tsiku. Kungachepetsenso kumva ngati muli nokha komanso nokha.
Kusungulumwa ndi kudzipatula kungapangitse mavuto amisala kukhala ovuta kwambiri, choncho ndikofunikira kulankhula ndi munthu wina.
Kumbali ina, ganizirani zomwe zimachitika mukasunga malingaliro anu nokha osauza omwe ali pafupi nanu? Zimaika mavuto osafunikira paubwenzi wanu. Mukakhala kutali ndipo simukulankhula, angaganize kuti mwakwiya kapena kuti simukuwasamala. Zingawapwetekenso maganizo awo.
Pazifukwa zonsezi, kulankhula za zomwe zili m'maganizo mwanu kungakulimbikitseni inu ndi okondedwa anu.
Kodi nkhaniyi imayamba bwanji?
"Chabwino, ndamva kuti tiyenera kukambirana. Koma kodi tingayambe bwanji izi?" mwina mukuganiza choncho.
- Sankhani munthu amene mumamukhulupirira kwambiri: Sankhani munthu amene angakumvetsereni bwino ndipo amene mukuona kuti sangakuweruzeni. Akhoza kukhala mnzanu, wachibale wanu, kapena mkazi kapena mwamuna wanu.
- Sankhani nthawi ndi malo oyenera: Sankhani nthawi ndi malo komwe mungalankhule momasuka komanso popanda kusokonezedwa.
- Yambani mwachidule: Mungayambe ndi chiganizo chosavuta monga, "Ndikukumana ndi nthawi yovuta masiku ano. Ndikufunika kukambirana nanu za nkhaniyi."
- Nenani zomwe mukumva: Nenani zomwe mukumvadi, monga "Ndili wachisoni kwambiri," "Sindikufuna chilichonse," "Ndikumva kusungulumwa kwambiri."
- Musaope kupempha thandizo: Nenani thandizo lomwe mukufuna, monga "Ndikufuna thandizo kuti ndikafike kwa dokotala," "Ndikungofuna kulankhula nanu kwakanthawi."
Uthenga Wopita Nawo Kunyumba
- Kuvutika maganizo ndi matenda. Si ulesi kapena kufooka kwa maganizo.
- Kulankhula za zomwe zili m'maganizo mwanu ndi gawo lofunika kwambiri la chithandizo. Zimathandiza ubongo wanu kupumula.
- Ndikofunikira kwambiri kupempha uphungu ndi chithandizo kuchokera kwa dokotala kapena mlangizi wa zaumoyo wamaganizo . Sikoyenera kuchita manyazi.
- Banja lanu ndi anzanu odalirika akhoza kukhala gwero lalikulu la mphamvu. Auzeni zakukhosi kwanu.
- Simuli nokha paulendowu. Pali anthu ambiri omwe avutika ndi vutoli ndipo apambana. Ndi chithandizo choyenera, inunso mutha kuthana ndi vutoli.
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