Kodi kukhala ndi matenda a maganizo aakulu kuli ngati ulendo wothamanga kwambiri? Tiyeni tikambirane za izi.

Kodi nthawi zina mumamva kuti muli ndi mphamvu komanso chisangalalo? Koma tsiku lotsatira mumamva ngati simungathe ngakhale kudzuka pabedi, mumamva ngati chilichonse chapita, ndipo dziko lili mdima? Ngati ndinu munthu amene akukhala ndi vuto la kuvutika maganizo, kapena chimene madokotala amati `Major Depression Disorder (MDD),` ndiye kuti izi mwina ndizodziwika bwino kwa inu. Zili ngati kukwera roller coaster. Tsiku lina mumakhala oledzera, ndipo tsiku lotsatira mumakhala pansi. Kumvetsa izi ndi sitepe yoyamba komanso yofunika kwambiri pakuwongolera ulendowu.

Kuvutika maganizo (MDD) si kungomva chisoni chabe.

Choyamba, tiyeni tilongosole bwino nkhaniyi. Kuvutika maganizo sikutanthauza kungomva chisoni kapena kufooka, koma ndi matenda enieni . Monga matenda a shuga kapena kuthamanga kwa magazi. Zimakhudza momwe mukumvera, malingaliro anu, thupi lanu, ndi khalidwe lanu.

Taganizirani izi, pamene kusinthasintha kwa mankhwala enaake (ma neurotransmitters) muubongo wanu kumasintha, momwe mumamvera komanso momwe mumaganizira zimatha kusintha. Choncho ichi si chinthu chomwe chingangonyalanyazidwa ngati "ngati mutasankha, palibe vuto." Chithandizo choyenera chamankhwala ndi uphungu ndizofunikira pa izi.

Zinthu zabwino ndi zoipa ndi zachilendo paulendowu, tiyeni tikonzekere.

Kuchira ku kuvutika maganizo si njira yolunjika. Kuli ngati mpira wosakanikirana wa ulusi. Padzakhala masiku omwe mumadzimva bwino kwambiri. Masiku amenewo, mudzakhala ndi mphamvu zogwira ntchito, kulankhula ndi anzanu, ndikuchita chilichonse chomwe mumakonda. Koma tsiku lotsatira, mutha kubwerera mumdima womwewo wakale.

Timatcha izi 'kubwerera m'mbuyo'. Izi ndi zomwe zimakhumudwitsa anthu ambiri. Mungaganize kuti, "O, ndakhala ndikuchita bwino kwambiri, koma ndabwerera komwe ndinali kale. Sindingathe kuchira."

Koma si zoona. Zovuta izi ndi mbali ya matenda otchedwa kuvutika maganizo. Sizikutanthauza kuti mwagonjetsedwa. Zimangotanthauza kuti mukumenyabe nkhondoyi. Chofunika ndichakuti, mukakumana ndi vuto ngati ili, musachite mantha, ndikuganiza kuti, "Chabwino, ndi momwe matendawa alili. Ndidzachira pang'onopang'ono." Lankhulani ndi dokotala wanu za izi. Iye akhoza kusintha mlingo wa mankhwala anu kapena kukupatsani malangizo ena.

Msampha wa malingaliro oipa

Chinthu china choopsa chokhudza kuvutika maganizo ndichakuti kumasintha momwe timaganizira. Tikakhala ndi kuvutika maganizo kwa nthawi yayitali, malingaliro oipa amatha kupangika m'maganizo mwathu. Izi zili ngati njira zozama mumsewu. Maganizo athu amazolowera kuyenda mumsewu umenewo nthawi zonse.

Kodi inunso muli ndi maganizo ngati amenewa?

• Kuona chilichonse chakuda kapena choyera: "Sindingathe kumaliza ntchito yanga lero, kotero ndine wolephera kwathunthu." Pakhoza kukhala malo otuwa, malo apakati, eti?
• Kusankha chilichonse pa chochitika chimodzi: Kuganiza kuti, "Izi ndi zomwe zimandichitikira nthawi zonse. Palibe chomwe chimapita bwino" chinthu chimodzi chikangolakwika.
• Kusaganizira zinthu zabwino: Ngakhale chinthu chabwino chikakuchitikirani, simusangalala nacho chifukwa mumaganiza kuti, "Changochitika."
• Kudziimba mlandu: Kuganiza kuti "ndili ndi vuto langa," ngakhale pa chinthu chomwe munthu sangathe kuchilamulira.

Gawo loyamba ndi kuzindikira njira zimenezi zoganizira. Kenako, muyenera kuzitsutsa. Dzifunseni kuti, "Kodi umu ndi momwe ndikuganizira? Kodi palibe njira ina yowonera izi?" Uphungu, makamaka Cognitive Behavioral Therapy (CBT), ungathandize kwambiri pa izi. Funsani dokotala wanu za izi.

Pangani 'Ndondomeko Yanu Yachitetezo'

Kuti tidutse ulendowu wothamanga kwambiri, tiyenera kukhala ndi dongosolo. Kuganizira pasadakhale zomwe tingachite tsiku lovuta likadzafika kungapangitse kusiyana kwakukulu.

1. Dziwani gulu lanu lothandizira: Kodi mungalankhule ndi ndani mukakhala ndi chisoni? Angakhale mnzanu wapamtima, wachibale wanu, kapena mwamuna kapena mkazi wanu. Ndipo, dokotala wanu ayenera kukhala pamwamba pa mndandandawu.

2. Pangani 'chothandizira choyamba': Ichi si chida chenicheni. Ndi mndandanda wa zinthu zing'onozing'ono zomwe mungachite mukakhumudwa. Mwachitsanzo:

• Kumvetsera nyimbo zina zomwe ndimakonda kwambiri.
• Kutuluka m'bwalo kwa mphindi 10 ndikuyenda.
• Kukhala ndi nthawi ndi chiweto.
• Kuchita masewera olimbitsa thupi kuti muchepetse nkhawa.
• Kuyimbira munthu amene mumamudalira.

3. Dziwani zinthu zomwe zingakuchititseni kukhumudwa: Dziwani zinthu zomwe zingakuchititseni kukhumudwa. Simungathe kuzipewa zonse, koma podziwa bwino, mutha kukhala okonzeka kuthana nazo.

4. Tsatirani malangizo a dokotala wanu molondola: Ngati dokotala wakupatsani mankhwala, ndikofunikira kwambiri kumwa panthawi yoyenera komanso mu mlingo woyenera. Ngakhale mutamva bwino pang'ono, musasiye kumwa mankhwalawo popanda kulankhula ndi dokotala wanu. Kuchita zimenezi kungapangitse kuti zizindikiro zanu ziwonjezekenso.

Ulendo uwu si ulendo womwe muyenera kudutsa nokha. Kupempha thandizo ndi chizindikiro cha mphamvu, osati kufooka. Pali akatswiri omwe angakuthandizeni komanso anthu omwe amakukondani.