Kodi inunso mumaopa zinthu zina mosafunikira? Tiyeni tikambirane za mantha awa!

Tonsefe timaopa chinthu china, sichoncho? Mwina ndi kangaude, mwina ndi kutalika, mwina ndi singano. Ndi zachilendo kwambiri. Koma, taganizirani, bwanji ngati mantha awa apitirira malire achibadwa ndipo amakhala aakulu kwambiri moti amakhudza moyo wanu watsiku ndi tsiku, chilichonse chimene mumachita? Pamenepo timatcha 'mantha'. Angachotse chisangalalo chanu ndi ufulu wanu m'moyo, ndikukupangitsani kumva kuti mulibe thandizo.

Kodi mantha amenewa ndi otani?

Mwachidule, mantha ndi mantha aakulu, osalamulirika kapena nkhawa yokhudza chinthu china - ikhoza kukhala chinthu, nyama, mkhalidwe, malo, chilichonse. Manthawo ndi oopsa kwambiri kotero kuti amasokoneza moyo wanu wamba, maubwenzi anu, ndi chisangalalo chanu mwanjira yosapiririka. Phobia kwenikweni ndi matenda a nkhawa . Ambiri mwa mantha awa ali ndi matenda omwewo: Phobia yeniyeni . Koma pali mtundu umodzi wa mantha womwe uli ndi matenda akeake, ndipo ndi Agoraphobia . Tiyeni tikambirane za zimenezo. Tangoganizirani, pamene simukukumana ndi chinthu choopsacho, mwina mumazindikira kuti, "O, mantha awa ndi ochuluka kwambiri, palibe choopa." Koma ngakhale podziwa zimenezo, momwe mumamvera panthawiyo, kumverera kumeneko, sikusintha. Ngati mwadzidzidzi muyenera kukumana ndi chinthu chomwe chimakuopsezani, mudzamva mantha ambiri, nkhawa, ndipo mukufuna kuthawa. Mutha kukhala osamala pang'ono panthawiyo, koma n'zovuta kwambiri, ndipo zimafuna kulimba mtima kwambiri.

Kodi pali mitundu ingati ya mantha?

Mantha, kapena malingaliro a mantha ndi nkhawa omwe amayambitsa, amasiyana kwambiri kuchokera kwa munthu ndi munthu. Zimene munthu wina amaopa sizingakhale zomwe wina amaopa. Chifukwa chake, n'zovuta kupereka mndandanda wa "mitundu ingati ya mantha omwe alipo." Komabe, madokotala ndi akatswiri agawa mantha awa m'magulu asanu akuluakulu.

Mitundu yodziwika bwino ya phobias

Nazi zina mwa mantha ofala kwambiri m'magulu amenewo ndi zokhudzana nawo: 1. Nyama:

• Arachnophobia (mantha aakulu a akangaude)
• Cynophobia (kuopa agalu kwambiri)
• Kuopa tizilombo kwambiri (Entomophobia)
• Ophidiophobia (kuopa njoka kwambiri)

2. Ponena za chilengedwe:

• Acrophobia (mantha aakulu a kutalika)
• Kuopa malo otseguka kapena opezeka pagulu, malo odzaza anthu, ndipo nthawi zina ngakhale kuopa kuchoka panyumba nokha (Agoraphobia) (izi zimaonedwanso ngati matenda osiyana)
• Kuopa madzi kwambiri (Aquaphobia)
• Astraphobia (mantha aakulu a mabingu ndi mphezi)

3. Ponena za magazi, njira zachipatala kapena kuvulala:

• Algophobia (kuopa kupweteka kwambiri)
• Kuopa mano (dentophobia) (kuopa kwambiri madokotala a mano kapena chithandizo cha mano)
• Kuopa magazi kwambiri (hemophobia)
• Kuopa kwambiri singano (Trypanophobia)

4. Ponena za milandu yeniyeni:

• Aerophobia (mantha aakulu oyenda pandege)
• Amaxophobia (mantha aakulu oyendetsa galimoto)
• Kuopa Claustrophobia: Kuopa malo ang'onoang'ono otsekedwa (monga ma elevator, zipinda zazing'ono)
• Nyctophobia (mantha amdima kwambiri)

5. Zina:

• Kuopa Anthu Ochita Zoseweretsa (Coulrophobia)
• Kuopa kusanza kapena kuona ena akusanza (Emetophobia)
• Pyrophobia (kuopa kwambiri moto)
• Trypophobia (kuopa kwambiri mabowo ang'onoang'ono m'magulu kapena mapangidwe)

Makamaka pa Agoraphobia

Agoraphobia imaonedwa ngati matenda osiyana chifukwa pali zinthu zambiri zosiyanasiyana zomwe zimayambitsa. Kuti munthu apezeke ndi agoraphobia, ayenera kukhala ndi mantha/nkhawa ndi mitundu yosiyanasiyana ya zinthu zomwe zimakhudzana ndi malo kapena malo opezeka anthu ambiri.

Kodi mantha ndi ofala bwanji?

Kungoti timanena zinthu monga, "O, ndikuopa njoka kwambiri" kapena "Sindingathe kuona malo okwera, ndikumva chizungulire," sizitanthauza kuti nthawi zonse ndi mantha. Ndipotu, mantha sakhudza anthu ambiri padziko lonse lapansi. Mantha Apadera: Kuchuluka kwa matendawa kumatha kusiyana malinga ndi zaka. Komabe, kwa anthu ambiri, matendawa amayamba asanakwanitse zaka 10.

• Zonse: Ku United States, pakati pa 8% ndi 12% ya anthu akuti ali ndi 'Specific Phobia'. M'maiko ena padziko lapansi, chiwerengerochi chili pakati pa 2% ndi 6%.
• Ana: Padziko lonse lapansi, pakati pa 3% ndi 9% ya ana amakwaniritsa zofunikira za 'Specific Phobia'. Ku United States, pafupifupi 16% ya ana aang'ono (azaka 13-17) ali ndi vutoli.
• Akuluakulu (azaka 65 kapena kuposerapo): Kuchuluka kwa matenda a 'Specific Phobia' kumachepa ndi ukalamba. Akuti anthu azaka 65 kapena kuposerapo ali pakati pa 3% ndi 5%.

Makamaka, kafukufuku akusonyeza kuti akazi ali ndi mwayi wowirikiza kawiri wokhala ndi 'Specific Phobia' kuposa amuna .

Kodi zizindikiro za phobias ndi ziti?

Zizindikiro zomwe zingachitike ndi `Specific Phobia` ndi `Agoraphobia` zimafanana kwambiri. Komabe, momwe zimaonekera, mikhalidwe kapena malo omwe zimapezeka zimatha kusiyana. Mukakumana ndi, kapena kungoganizira za chinthu, nyama, malo kapena mkhalidwe womwe mumawopa, mutha kukumana ndi chizindikiro chimodzi kapena zingapo zakuthupi, zamaganizo ndi zamakhalidwe. Zizindikiro zamaganizo (zinthu zomwe zimakhudza momwe mumaganizira ndi momwe mumamvera):

• Kumva mantha aakulu komanso osapiririka .
• Mantha, kumva ngati ukufunika kuthawa.
• Kumva ngati uli pachiwopsezo chachikulu.
• Kumva ngati munthu wapatukana ndi thupi lake (depersonalization) kapena ngati sali m'dera lomwe ali (derealization).

Zizindikiro zakuthupi (zinthu zomwe zimakhudza thupi lanu mwachindunji):

• Kugunda kwa mtima kumawonjezeka, kumva ngati chifuwa chanu chikugunda.
• Kutuluka thukuta , kumva kutentha kapena kuzizira, kumva kuwawa.
• Kugwedezeka kwa thupi.
• Kumva nseru , kumva ngati m'mimba mwako mukusintha, kupweteka m'mimba .
• Kulimba kwa chifuwa kapena kupweteka.
• Kuvuta kupuma , kumva ngati watopa.
• Chizungulire , kumva ngati mutu ukuzungulira, ndi maso abuluu.
• Mwina kukomoka.
• Nkhope yotumbululuka (ngati magazi asonkhana pamodzi).
• Kuchepa kwa masomphenya (monga kuyang'ana kudzera mu chubu - `masomphenya a ngalande`).

Zizindikiro za khalidwe (momwe moyo wanu, zochita zanu, kapena zizolowezi zanu zimasinthira):

• Mumayesetsa kupewa zinthu zomwe zimayambitsa vutoli. Mwachitsanzo, mungakhale ndi mantha a singano (Trypanophobia), kotero mumapewa kupita kukayezetsa dokotala nthawi zonse kapena kupita kwa dokotala wa mano.
• Mumasintha moyo wanu kuti mupewe zinthu zomwe zimakuchititsani mantha. Mwachitsanzo, mungasamuke kukakhala m'mphepete mwa nyanja chifukwa choopa mphepo yamkuntho.
• Amapewa ngakhale kusintha kwabwino m'moyo chifukwa amaopa kuti adzakumana ndi chinthu chomwe amachiopa. Mwachitsanzo, mantha a madzi, kuopa madzi, kusambira, kapena kumira, amawalepheretsa kugula nyumba kapena kugwira ntchito pamalo omwe akuyang'ana mtsinje, nyanja, kapena nyanja.

Zizindikiro za phobias mwa ana aang'ono

Ana aang'ono amathanso kukhala ndi `Specific Phobia`. Angasonyeze zizindikiro zosiyana ndi akuluakulu. Zina mwa zizindikirozi ndi izi:

• Kulira mokweza.
• Kukwiya.
• Kuzizira (kuima chilili ngati kuzizira pamalo pake).
• Kumamatira kwa munthu amene mumamva kuti muli naye otetezeka, osafuna kulekanitsidwa ndi munthuyo.

Kodi zifukwa za phobias ndi ziti?

Kuopa ndi vuto limene ubongo wanu umakumana ndi mantha ndi nkhawa zoopsa komanso zosalamulirika. Muzochitika zachibadwa, malingaliro amenewa amateteza komanso amathandiza. Ndi njira ya ubongo wanu yochenjeza kuti pali vuto, kuti mwina muli pachiwopsezo kapena muli kale pachiwopsezo. Koma akatswiri sakumvetsabe chifukwa chake malingaliro amenewa amakula kukhala mantha. Komabe, pali zinthu zingapo ndi njira zomwe zingayambitse mantha. Izi zikuphatikizapo:

• Zochitika zoopsa: Izi zitha kukhala zochitika zomwe mudakumana nazo nokha, kapena zomwe mudawona zikuchitika kwa wina. Mwachitsanzo, mantha a agalu angayambe chifukwa cha kulumidwa ndi galu ali mwana.
• Majini: Mitundu ina ya mantha imapezeka kwambiri m'mabanja ngati wina m'banjamo ali ndi mantha otere. Mantha okhudza nyama, magazi/njira zachipatala/kuvulala, ndi zochitika zina ndizofala kwambiri pakati pa mamembala a m'banjamo.
• Kufalitsa uthenga: Mantha ena amatha kuyamba chifukwa chophunzira za chinachake, kapena chifukwa chakuti mumangoona kapena kumva zinthu zomwe zikuchitika. Mwachitsanzo, ngati mumva za ngozi za ndege pa nkhani, anthu ena angayambe kuopa kuuluka.
• Mantha Ophunziridwa: Kuphunzira za mantha kapena mantha a anthu ena kungapangitse ena kukhala ndi mantha omwewo. Ichi chikhoza kukhala chifukwa chimodzi chomwe ana ena amakhala ndi mantha enaake pamene makolo awo amawateteza mopitirira muyeso.

Kodi ndi mavuto otani omwe angabwere chifukwa cha mantha?

Kuopa kwambiri kumatha kukhala ndi zotsatirapo pa thanzi lanu la maganizo ndi thupi kwa nthawi yayitali, makamaka ngati nthawi zonse mumakhala ndi zinthu zomwe mumaopa kapena ngati zizindikiro zanu zili zazikulu. Anthu omwe ali ndi `Specific Phobia` ndi `Agoraphobia` ali pachiwopsezo chachikulu chotenga matenda ena amisala. Ngakhale kuti mantha samayambitsa matendawa, nthawi zambiri amayamba ndikuthandizira matenda ena. Matenda amisala omwe anthu omwe ali ndi mantha angakumane nawo ndi awa:

• Matenda ena a nkhawa
• Matenda a Bipolar
• Matenda ovutika maganizo
• Matenda a umunthu (makamaka matenda odalira umunthu)
• Matenda ogwiritsa ntchito mankhwala osokoneza bongo
• Matenda a Somatic Symptoms

Matenda a thupi omwe nthawi zambiri amapezeka ndi phobias kapena omwe angakulire chifukwa cha zizindikiro za phobia ndi awa:

• Matenda a mtima
• Matenda osatha oletsa kupuma (COPD)
• Matenda a Parkinson
• Zizindikiro zokhudzana ndi kulinganiza bwino ndi chizungulire (zomwe zingayambitse kugwa ndi kuvulala kokhudzana ndi kugwa)
• Matenda a ubongo ofooka komanso zizindikiro za dementia

Kodi mungazindikire bwanji phobia?

Katswiri wa zamaganizo, monga dokotala wa matenda amisala kapena katswiri wa zamaganizo, angakufunseni mafunso kuti adziwe ngati muli ndi mantha enaake kapena mantha a agoraphobia. Matendawa safuna mayeso a labotale, mayeso ojambulira zithunzi (monga ma scan), kapena mayeso ena apadera ozindikira matenda. Mafunso omwe amafunsa akhoza kutengera mafunso enaake omwe adapangidwa kuti athandize kuzindikira mantha. Mafunso ena omwe angafunse ndi awa:

• Kodi ndi zinthu ziti zomwe mukudziwa zomwe zimakuchititsani mantha?
• Ndi zizindikiro ziti zomwe mukukumana nazo, ndipo ndi zoopsa bwanji?
• Kodi moyo wanu wamakono ndi zochita zanu zili bwanji, ndipo kodi zizindikiro za mantha anu zikukukhudzani?
• Kodi zizindikiro zimenezi zinayamba liti?
• Kodi mwakumanapo ndi vuto loopsa, kapena pali zinthu zina m'moyo wanu zomwe zingayambitse mantha?

Dokotala wanu amafunsa mafunso awa chifukwa zizindikiro zanu ziyenera kugwirizana ndi zofunikira zina kuti adziwe ngati muli ndi `Specific Phobia` kapena `Agoraphobia`.

Njira zodziwira matenda a `Specific Phobia`

• Mumakhala ndi mantha aakulu kapena nkhawa yokhudza chinthu kapena vuto linalake.
• Mukakumana ndi vuto la mantha , mantha, nkhawa, kapena zonse ziwiri zimabuka nthawi yomweyo .
• Mumapewa zinthu zomwe zimayambitsa mantha anu, kapena ngati simungathe kuzipewa, mumamva mantha aakulu, nkhawa, kapena zonse ziwiri mukakumana nazo.
• Mantha kapena nkhawa zomwe mukumva ndi zazikulu kwambiri kuposa zomwe ziyenera kuyambitsidwa nazo .
• Muyenera kuti munali ndi mantha/nkhawa kwa miyezi isanu ndi umodzi .
• Kupewa zinthu zomwe zimayambitsa mantha, nkhawa, kapena mantha amenewa kumabweretsa chisokonezo kapena kufooka m'mbali ina ya moyo wanu (monga ntchito, maubwenzi, maphunziro).
• Zizindikiro zomwe mukukumana nazo sizingafotokozedwe bwino ndi vuto lina la maganizo (monga Post-Traumatic Stress Disorder (PTSD) kapena Panic Disorder).

Kodi mantha amachiritsidwa bwanji? Kodi angachiritsidwe?

Mantha amatha kuchiritsidwa ndi psychotherapy (mawu omwe madokotala amagwiritsa ntchito ndi ``Psychotherapy`` ), mankhwala ena, kapena kuphatikiza zonse ziwiri. Mtundu wa chithandizo chomwe mumalandira umadalira zinthu zambiri, kuphatikizapo mtundu wa mantha omwe muli nawo, kuopsa kwa zizindikiro zanu, moyo wanu, zizolowezi zanu, ndi zomwe mumakonda. Dokotala angakuuzeni zambiri za chithandizo chomwe chingakuthandizeni, chomwe chili chabwino kwa inu, ndi zomwe amalimbikitsa. PsychotherapyNjira yaikulu yochiritsira mantha ndi kukuthandizani kusintha maganizo ndi makhalidwe omwe akuzungulira mantha anu. Psychotherapy ndi njira yothandiza kwambiri yochitira izi. Cognitive Behavioral Therapy (CBT) ndi njira yochiritsira yomwe imagwiritsidwa ntchito kwambiri. Pakapita nthawi, chithandizochi chimakuthandizani kuthana bwino ndi mantha ndi nkhawa zomwe mumakumana nazo. Exposure Therapy Njira ina yothandizira ndi exposure therapy. Itha kuchitika m'njira ziwiri zazikulu:

• Kuchepetsa Kuzindikira / Kuwonetsa Magulu: Izi zimaphatikizapo kudziwonetsa pang'onopang'ono ku zinthu zomwe mumaopa. Pakapita nthawi, katswiri wanu adzakuthandizani pang'onopang'ono kuthana ndi mantha anu, kuyambira osavutitsa kwambiri mpaka osavutitsa kwambiri. Zimathandizanso kuphunzira kusintha malingaliro ndi machitidwe anu kuti muwongolere mantha ndi nkhawa zanu.
• Kusefukira kwa Madzi: Njira iyi ndi yofanana ndi Systematic Desensitization, koma imaphatikizapo kudziwonetsa wekha ku zinthu zomwe zimayambitsa mantha anu nthawi imodzi, m'malo pang'onopang'ono. Izi zimakuthandizani kuzolowera zomwe zimayambitsa mantha anu ndikulamulira nkhawa zanu. Ngakhale sizigwiritsidwa ntchito kwambiri, zingathandize anthu ena omwe ali ndi mantha (ngakhale madokotala ambiri amalimbikitsa kugwiritsa ntchito mosamala).

Chithandizo chowonetsa kuwala kwa dzuwa chingachitike m'njira zina ziwiri:

• Mu moyo weniweni: Liwu lochokera ku Chilatini, m'nkhaniyi limatanthauza "m'moyo weniweni." Kukumana ndi mantha anu m'moyo weniweni ndi njira imodzi yokuthandizani kuthana nawo.
• Zongoganizira: Mu izi, katswiri wanu wa zamaganizo adzakuthandizani kuwona mantha anu ndikukuthandizani kuwathetsa. Iyi ikhoza kukhala njira yokhayo yogwiritsira ntchito chithandizo chokhudzana ndi mantha ena (makamaka mantha pomwe kuwonekera pamoyo weniweni kungakhale koopsa).

Mankhwala Nthawi zina, mankhwala ena angakuthandizeni ndi zizindikiro za mantha. Izi nthawi zambiri zimakhala mankhwala oletsa kupanikizika kapena nkhawa. Popeza pali mankhwala ambiri omwe angathandize ndi zizindikiro za mantha, dokotala wanu ndiye munthu wabwino kwambiri woti akufotokozereni zomwe mungasankhe komanso zomwe akulangizani. Angakuuzeninso za zotsatirapo zake, zovuta, ndi zina zomwe muyenera kudziwa.

Kodi mantha angapewedwe?

Mantha amatha kuchitika mosayembekezereka ndipo amatha kusiyana kwambiri kuchokera kwa munthu ndi munthu. Chifukwa chimodzi cha izi ndichakuti munthu aliyense amakumana ndi mantha mosiyana. Chifukwa chake, palibe njira yeniyeni yopewera mantha. Ndipo pakadali pano palibe njira yodziwika yochepetsera chiopsezo cha matendawa.

Kodi chimachitika ndi chiyani ndikakhala ndi mantha?

Kuopa kwambiri kungakhudze kwambiri thanzi lanu la maganizo ndi thanzi lanu, makamaka ngati kumakhudza chinthu chomwe mumakumana nacho pafupipafupi. Akuti pafupifupi 75% ya anthu omwe ali ndi `Specific Phobia` ali ndi mitundu yoposa imodzi ya mantha , kotero vutoli likhoza kusokoneza kwambiri moyo wanu.

Ngati salandira chithandizo, pakapita nthawi, anthu ena amatha kuchepetsa kwambiri miyoyo yawo. Amayamba kupewa kuchita zinthu zomwe amakonda, kucheza ndi anthu ena, komanso kukhala ndi zinthu zatsopano.

Kodi mantha amatha nthawi yayitali bwanji? Pakapita nthawi, mantha enaake amatha. Komabe, sizingatheke popanda chithandizo. Mantha omwe amayamba ali mwana amatha msanga. Komabe, mantha omwe amayamba ali mwana ndikupitiliza mpaka munthu wamkulu amatha kwa zaka zambiri, ngakhale zaka makumi ambiri. Kodi chiyembekezo cha mantha ndi chiyani? Chiyembekezo chabwino kwambiri cha mantha enaake ndi chithandizo, makamaka ngati chithandizo chayamba msanga. Popanda chithandizo, matendawa amatha kukhudza kwambiri thanzi lanu la maganizo komanso momwe mumakhalira. Kulandira chithandizo msanga cha zizindikiro za mantha kungapangitse kusiyana kwakukulu , ngakhale mutakhala kuti simunakhale ndi zizindikiro kwa miyezi isanu ndi umodzi ndipo simunadziwike kuti muli ndi mantha. Izi ndi zoona mosasamala kanthu za msinkhu wanu kapena mtundu wa mantha omwe muli nawo.

Kodi ndingadzisamalire bwanji ngati ndili ndi mantha?

Ngati mukuganiza kuti muli ndi mantha, zinthu zofunika kwambiri zomwe mungachite ndi izi:

• Funani thandizo. Funani thandizo mwamsanga mukangozindikira kuti zizindikiro za mantha anu zikusokoneza moyo wanu. Kupeza thandizo msanga kungathandize kwambiri pakuchira kwanu.
• Tsatirani malangizo anu a chithandizo. Kaya dokotala wanu akupatseni mankhwala kapena akukuuzani kuti mupite ku uphungu wa thanzi la maganizo nthawi zonse, kuwatsatira kudzakuthandizani kuti chithandizo chanu chikhale chogwira mtima komanso kukuthandizani kuti muchire msanga.
• Musanyoze kufunika kwa kusintha moyo wanu. Kukhala wokangalika, kudya zakudya zabwino, kugona mokwanira, kupewa kumwa mowa ndi mankhwala osaperekedwa ndi dokotala, komanso kuthana ndi nkhawa zanu komanso thanzi lanu la maganizo kungakuthandizeni pamene mukuyesera kuthana ndi mantha.

Kodi ndiyenera kupita ku Chipinda Chothandizira Anthu Odwala Mwadzidzidzi (ETU) liti?

Kuopa kungakuikeni pachiwopsezo chachikulu chotenga matenda ena amisala, monga nkhawa ndi kuvutika maganizo. Matendawa angakuikeni pachiwopsezo chachikulu choganiza zodzivulaza kapena kudzipha. Ngati mukuganiza zodzivulaza, kapena ngati mukuganiza kuti munthu amene mumamudziwa ali pachiwopsezo, funani thandizo nthawi yomweyo.Ku Sri Lanka, mutha kuyimbira foni ku National Mental Health Helpline pa 1926. Kapena, pitani ku chipinda chapafupi chadzidzidzi cha chipatala. Ngati mukuganiza kuti inu (kapena munthu amene mumamudziwa) muli pachiwopsezo chodzivulaza kapena kudzipha, imbani nambala yadzidzidzi ya apolisi 119.

Mungaganize kuti kukhala ndi mantha ndi vuto lalikulu kapena kufooka, koma sichoncho. Mantha ndi ofala kwambiri, ndipo amatha kukhudza aliyense, mosasamala kanthu za msinkhu kapena mbiri yake. Monga momwe palibe cholakwika ndi kufunafuna chithandizo cha mwendo wosweka kapena matenda a khutu, palibe cholakwika ndi kufunafuna thandizo la mantha ndikuwonana ndi mlangizi wa zaumoyo wamaganizo .

Ngati muli ndi mantha, kapena mukuganiza kuti mwina muli nawo, lankhulani ndi mlangizi wa zaumoyo wamaganizo . Ndi chithandizo, mutha kupeza njira zothetsera - ndipo mwina ngakhale kuthetsa - mantha anu. Kenako, simudzadandaula kuti "ndidzakumana ndi chiyani lero?" nthawi iliyonse mukatuluka pakhomo.

Pomaliza, kumbukirani

Kuchokera pa zomwe takambiranazi, mutha kuwona kuti mantha si ophweka ndipo amatha kukhudza kwambiri moyo wa munthu. Koma chofunika kwambiri, mantha amatha kuchiritsidwa.

• Simuli nokha. Si inu nokha amene mukulimbana ndi mantha amtunduwu.
• Musachite mantha kapena manyazi kupempha thandizo. Ndi chizindikiro cha mphamvu.
• Ngati mutalandira thandizo ndi chithandizo choyenera mwachangu, mutha kuthana ndi mantha ochulukirapowa, kuyambiranso kulamulira moyo wanu, ndikukhala moyo wosangalala komanso wopanda mavuto.
• Kumbukirani kuti thanzi lanu la maganizo ndi lofunika kwambiri monga momwe thanzi lanu lakuthupi lilili. Ndi udindo wanu kulisamalira.

Kotero, ngati muli ndi kukayikira pang'ono pa nkhani ngati iyi, chonde pitani kwa dokotala woyenerera kapena mlangizi wa zaumoyo wamaganizo . Mukatero simudzafunika kuyenda ulendowu nokha.