Kodi nthawi zina mumamva ngati simukudzikonda? Kodi nthawi zambiri mumavutika ndi maganizo monga akuti, "Sindichita chilichonse bwino," "Sindikuwoneka bwino mokwanira," kapena "Zinthu sizingandiyendere bwino"? Kachitidwe kameneka kodziimba mlandu, kudzinyoza, ndi kusunga mkwiyo waukulu kapena kukhumudwa ndi inu nokha ndi komwe timatcha kudzikonda . Mwachidule, zimamveka ngati nkhondo yamkati komwe mumadzidzudzula kwambiri.
Mwachidule, kodi kudzikonda n’chiyani?
Mukamadziona kuti ndinu wosafunika, nthawi zambiri mumayamba kutsutsa kwambiri maonekedwe anu ndi zochita zanu. Cholakwika chilichonse kapena cholakwika chilichonse chimaoneka chachikulu, ndipo mumadziimba mlandu chifukwa cha zimenezo. Izi zingapangitse kuti anthu ambiri aziona kuti ndinu osafunika kapena opanda pake.
Maganizo anu akamaganizira zinthu zoipa izi nthawi zonse, zimakhala zovuta kwambiri kuzindikira zabwino zomwe zili m'moyo wanu kapena kuona zinthu zabwino.
Komabe, izi sizikutanthauza kuti ndinu munthu woipa kapena kuti simungathe kupeza chimwemwe. Zimangotanthauza kuti machitidwe anu a kuzindikira—momwe ubongo wanu umagwirira ntchito malingaliro—pakali pano akutsamira ku chizolowezi choipa.
Nkhani yabwino ndi yakuti n'zotheka kusintha maganizo amenewa. Ngakhale kuchita izi nokha kungakhale kovuta, musazengereze kupempha thandizo kwa dokotala. Angakupatseni malangizo ndi zida zomwe mukufunikira kuti musinthe malingaliro anu ndikukweza thanzi lanu la maganizo.
Kodi zizindikiro ndi zizindikiro za kudzikonda ndi ziti?
Mkhalidwe umenewu umakhudza kwambiri momwe mukumvera komanso khalidwe lanu. Zingayambitse kutaya chidwi ndi zochita zomwe munkasangalala nazo komanso kuchepa kwa chilimbikitso. Mwachitsanzo, mungaganize kuti kufunafuna kukwezedwa pantchito n’kopanda phindu. Kuphatikiza apo, malingaliro oipa amenewa angakupangitseni kunyalanyaza thanzi lanu.
Palinso zizindikiro zina zokhudzana ndi vutoli. Tiyeni tizione bwino.
| Zizindikiro za Maganizo ndi Makhalidwe | Mawonekedwe Akuthupi |
|---|---|
| Nkhawa ndi nkhawa zosalekeza | Kusokonezeka kwa tulo (kusowa tulo, kudzuka msanga, kapena kugona tulo tosakhazikika) |
| Kuvutika maganizo ndi kusowa chiyembekezo | Kuvuta kuganizira bwino kapena kuganiza bwino |
| Kuganiza molakwika mobwerezabwereza (Kuganiza molakwika) | Mphamvu zochepa komanso kutopa kosatha |
| Kudziona ngati wopanda pake kapena wosakwanira | Kutaya chilakolako kapena kudya mopitirira muyeso |
| Kudzipatula pagulu komanso kudzipatula | Kusakhazikika kapena kulephera kukhala chete |
| Kusintha kwadzidzidzi, kwamphamvu kwa maganizo |
Kodi maganizo amenewa amabwera bwanji?
Ngakhale aliyense amakumana ndi malingaliro amenewa mosiyana, nthawi zambiri amachokera ku kusowa chifundo, kudzidzudzula kwambiri, kudzikayikira, komanso kupsinjika maganizo kosatha. Mungadzipeze mukuganiza zinthu monga:
"Sindingathe kuchita izi bwino."
"Sindimakonda momwe ndimaonekera."
"Sindiyenera izi."
Maganizo oipa amenewa nthawi zambiri amapanga chizolowezi: kuganiza molakwika kumabweretsa malingaliro opweteka, omwe amayambitsanso maganizo oipa kwambiri. Kuthetsa chizolowezichi ndikofunikira kuti munthu akhale bwino.
Kodi kudziona ngati munthu wodzikuza ndi matenda amisala, ndipo n’chiyani chimayambitsa zimenezi?
Ayi, kudziona ngati munthu wodzikuza si matenda amisala okha. Komabe, kungakhale chizindikiro cha matenda amisala omwe amabwera chifukwa cha kuvutika maganizo, makamaka kuvutika maganizo .
Kudzida nthawi zambiri kumachitika pang'onopang'ono pakapita nthawi chifukwa cha zinthu zosiyanasiyana:
- Matenda a Maganizo Omwe Alipo: Kukhala ndi nkhawa kapena kuvutika maganizo.
- Zoopsa Zakale: Zomwe zinachitikira kutsutsidwa mwankhanza, kuzunzidwa, kapena kuzunzidwa ndi makolo, aphunzitsi, kapena anzawo ali mwana.
- Kuyerekeza Anthu: Kudziyesa nthawi zonse poyerekeza ndi ena ndi kudziona ngati wotsika.
- Kufuna kuchita zinthu mwangwiro: Kudzisunga pa miyezo yosatheka ndikudzilanga chifukwa cha zolakwa zazing'ono.
- Kudziyang'anira pansi.
Kodi tingathetse bwanji izi?
Kuthana ndi kudziona ngati wopanda pake nokha kungakhale kovuta kwambiri. Njira yabwino ndiyo kulankhula ndi katswiri wa zamaganizo, monga dokotala kapena katswiri wa zamaganizo , yemwe angapereke malangizo aukadaulo.
Angakulangizeni za Cognitive Behavioral Therapy (CBT) . Njira imeneyi imakuthandizani kumvetsetsa kugwirizana pakati pa malingaliro anu, momwe mukumvera, ndi makhalidwe anu, zomwe zimakulolani kusintha ndikusintha njira zosathandiza zoganizira.
Kumbukirani, kufunafuna thandizo la akatswiri si chizindikiro cha kufooka kapena kulephera. Ndi ntchito yamphamvu yosonyeza mphamvu ndi kudzisamalira malinga ndi miyezo ya Nirogi Lanka.
Njira zothandiza zomwe mungachite
Kuthetsa vuto la zinthu zoipa kumatenga nthawi komanso kuchita zinthu mwanzeru. Nazi njira zina zomwe zingathandize:
- Chitani zinthu zomwe zimakubweretserani chimwemwe. Gwiritsani ntchito zinthuzo kuti muyang'ane kwambiri maganizo oipa akabwera.
- Kumbukirani zomwe munachita kale. Mukaganiza kuti, “Sindingathe kuchita izi,” dzikumbutseni nthawi yomwe munapambana vuto lofananalo.
- Sinthani malo anu. Kusintha kosavuta, monga kuyika chithunzi cha okondedwa anu pafupi ndi galasi lanu, kungakuthandizeni kukhala ndi maganizo abwino.
- Gawani ntchito zazikulu m'magawo ang'onoang'ono. Yang'anani pa zolinga zazing'ono zomwe mungathe kuzikwaniritsa m'malo modzivutitsa ndi zinthu zazikulu.
- Ganizirani khama lanu, osati zotsatira zake zokha. Yamikirani ntchito yolimba yomwe mwagwira, mosasamala kanthu kuti mwapeza zotsatira zabwino kapena ayi.
Njira ina yothandiza ndiyo kuthana ndi "wotsutsa wamkati" m'maganizo mwanu. Yesani izi:
1. Vomerezani mokweza maganizo oipa.
2. Dzifunseni kuti: “Kodi ndinganene izi kwa mnzanga wapamtima?”
3. Ngati yankho ndi “Ayi,” yesani kusintha lingaliro limenelo kukhala chinthu cholimbikitsa komanso chabwino.
Mukalankhula nokha motere, mudzayamba kuzindikira momwe mwakhalira odzichitira nkhanza. Iyi ndi sitepe yoyamba yokulitsa kudzimvera chisoni ndi kuchira.
Kodi muyenera kupita kwa dokotala liti?
Ndizachibadwa kukhala ndi maganizo oipa okhudza inu nokha nthawi ndi nthawi. Komabe, ngati maganizo amenewa ayamba kulamulira maganizo anu kapena kukulepheretsani kuchita zinthu zanu za tsiku ndi tsiku, ndi nthawi yoti mulankhule ndi katswiri wa zaumoyo.
Nazi zizindikiro zina zochenjeza:
- Makhalidwe anu odyera asintha kwambiri.
- Maganizo amenewa akukhudza momwe mumachitira kusukulu kapena kuntchito.
- Magonedwe anu asintha.
- Umangodzionetsera ngati wodwala nthawi zonse kuti upewe maudindo kapena maudindo ena.
Nthawi zina, maganizo odziona ngati wopanda pake amatha kukula mpaka kufika podzivulaza kapena kufuna kudzipha . Ngati mwayamba kukumana ndi maganizo otere, kumbukirani kuti simuli nokha, ndipo thandizo lilipo. Lumikizanani ndi munthu wodalirika nthawi yomweyo. Lumikizanani ndi dokotala wanu, kapena pitani ku chipatala chapafupi cha Emergency Department (ER/ETU) nthawi yomweyo. Izi ndizofunikira kwambiri.
Zinthu Zofunika Kwambiri (Nirogi Lanka)
Kudzida, kudziona molakwika, kuvutika maganizo, thanzi la maganizo, nkhawa, malingaliro, CBT, Cognitive Behavioral Therapy, upangiri wa dokotala
👩🏽⚕️ Mafunso Ofunsidwa Kawirikawiri (Mafunso Ofunsidwa Kawirikawiri)
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