Kodi mumaopanso kucheza ndi anthu komanso kulankhula pamaso pa anthu? Kodi zimenezo ndi (Social Anxiety Disorder / Social Phobia)? Tiyeni tikambirane izi!

Kodi nthawi zina mumakhala ndi mantha, nkhawa, kapena kusamasuka mukakumana ndi anthu atsopano, mukulankhula pamaso pa khamu la anthu, kapena wina akakuyang'anani? Kodi mumaganiza kuti, "Kodi ndichita cholakwika? Kodi ena adzandiona bwanji? Kodi ndidzasiyidwa?" Zingakhale zachilendo kumva mantha amtunduwu nthawi ndi nthawi. Koma ngati mantha awa akukhudza moyo wanu watsiku ndi tsiku , ngati muphonya ntchito zofunika, mwina si manyazi okha. Tikulankhula za mkhalidwe woterewu lero.

Kodi Matenda a Nkhawa ya Anthu Ndi Chiyani?

Mwachidule, `Social Anxiety Disorder` (yomwe kale inkadziwika kuti `Social Phobia`) ndi matenda amisala omwe mumakhala ndi mantha aakulu komanso okhazikika kuti ena adzakuweruzani, adzakupangitsani kudzimva kuti ndinu woipa, kapena kukuyang'anani . Izi si mantha ang'onoang'ono chabe, koma ndi chinthu chomwe chimakupangitsani kukhala ndi nkhawa kwambiri.

Mungathe kukumana ndi mantha amenewa m'malo osiyanasiyana ochezera. Mwachitsanzo:

• Mukakumana ndi anthu atsopano.
• Mukayenera kupereka nkhani, kaya ku ofesi kapena mkalasi.
• Palibe vuto kuyimba foni, palibe vuto kuyankha foni yomwe ikubwera.
• Gwiritsani ntchito chimbudzi cha anthu onse.
• Pitani ku sitolo kapena lesitilanti ndipo pemphani thandizo.
• Mukapita ku "Deti" ndi munthu wina.
• Yankhani funso pamaso pa gulu.
• Idyani pamaso pa ena.
• Mukapita kukafunsidwa ntchito.

Muzu wa zonsezi ndi mantha aakulu akuti "ena adzandiweruza, kundikana, ndikundichititsa manyazi."

Ndani amene akukhudzidwa kwambiri ndi vutoli?

Matenda a Nkhawa pa Anthu ndi matenda omwe angakhudze aliyense. Komabe, zizindikiro nthawi zambiri zimayamba munthu asanakwanitse zaka 20. Matendawa amapezeka kawirikawiri mwa akazi kuposa amuna.

Kodi vutoli ndi lofala bwanji?

Izi sizachilendo. Padziko lonse lapansi, akuti anthu 5 mpaka 10 pa anthu 100 aliwonse ali ndi matenda a Social Anxiety Disorder. Ndi matenda achitatu omwe amapezeka kwambiri m'maganizo pambuyo pa matenda obwera chifukwa cha kugwiritsa ntchito mankhwala osokoneza bongo komanso kuvutika maganizo.

Kodi pali kusiyana kwa nkhawa pakati pa anthu?

Inde, pali milingo yosiyanasiyana ya 'Social Anxiety Disorder'. Ngakhale kuti ingakhudze anthu ena pang'ono, ingakhudze ena mopitirira muyeso, ndipo ingakhudze anthu ena mopitirira muyeso.

• Nkhawa Yochepa Yokhudza Anthu: Anthu awa ali ndi zizindikiro zakuthupi ndi zamaganizo zomwe zatchulidwa kale.Ngakhale akumva choncho, amachita nawo zinthu zokhudzana ndi anthu, ndipo mwanjira ina amapirira. Nthawi zina amangochita mantha amenewa pamtundu wina wa zinthu zokhudzana ndi anthu. Mwachitsanzo, amangoopa kudya pamaso pa ena, koma amachita zinthu zina mwachizolowezi.
• Nkhawa Yochepa Pagulu: Anthuwa amakumananso ndi zizindikiro. Amatenga nawo mbali pazochitika zina zocheza, pomwe ena amapewa. Mwachitsanzo, akhoza kulankhula ndi gulu laling'ono ku ofesi, koma amaopa kulankhula pamsonkhano waukulu.
• Nkhawa Yaikulu Yokhudza Anthu: Anthuwa amatha kukhala ndi zizindikiro zoopsa kwambiri, nthawi zina ngakhale mantha, m'malo ochezera anthu. Zotsatira zake, amapewa malo ochezera anthu momwe angathere. Anthuwa nthawi zambiri amamva mantha awa pafupifupi nthawi iliyonse yocheza ndi anthu.

Tangoganizirani, ngati mwaitanidwa ku phwando, mumayamba kuda nkhawa masiku angapo phwando lisanachitike, kuganiza zinthu monga, “Ndichita chiyani, kodi palibe amene angandisamale?” Izi zimatchedwa ‘Anxiety Precipatory’ . Izi ndi mbali ya ‘ Social Anxiety Disorder’ .

Milingo iyi ingasinthe moyo wanu wonse. Komabe, mosasamala kanthu za mulingo wanji womwe muli nawo, ndikofunikira kwambiri kufunafuna upangiri wachipatala ndi chithandizo chifukwa zingakhudze chisangalalo chanu ndi kupambana kwanu m'moyo.

Kodi kusiyana pakati pa nkhawa yocheza ndi anthu ndi manyazi okha ndi kotani?

Apa ndi malo omwe anthu ambiri amasokonezeka. Manyazi ndi chinthu chomwe tonsefe timamva nthawi ndi nthawi. Ndizachibadwa kumva mantha pang'ono mukapita kumalo atsopano komanso pamaso pa alendo.

Komabe, 'Social Anxiety Disorder' ndi chinthu china chomwe chimapitirira pamenepo.

• Kusokoneza moyo watsiku ndi tsiku: Mantha omwe mumamva ndi 'Social Anxiety Disorder' akupitirira kusokoneza zochita zanu zatsiku ndi tsiku. Mwachitsanzo, angakukhudzeni mpaka kufika poti simungathe kupita kusitolo kukagula china chake, kukwera basi, kapena kungocheza ndi anthu ena.
• Kuopsa kwa mantha: Mantha omwe amamveka mu 'Social Anxiety Disorder' ndi amphamvu kwambiri komanso ovuta kuwalamulira kuposa mantha omwe amamveka mu manyazi.
• Kupewa: Kuopa kumeneku kumakupangitsani kupewa dala zinthu zambiri zoti muchite pagulu.

Mwachidule, kuchita manyazi nthawi ndi nthawi sikungakhudze kwambiri maphunziro anu, ntchito yanu, kapena ubale wanu ndi anthu ena. Koma Matenda a Nkhawa pa Anthu (Social Anxiety Disorder) angakhudze zonsezi.

Anthu ambiri amaganiza kuti ichi ndi "khalidwe" lawo, gawo la umunthu wawo, choncho safuna thandizo. Koma ngati mukupitirizabe kukhala ndi zizindikiro zoopsazi, ndikofunikira kupita kwa dokotala.

Kodi zifukwa zake ndi ziti?

Ofufuza ndi madokotala akuyesetsabe kupeza chomwe chimayambitsa matenda a nkhawa pakati pa anthu, koma amakhulupirira kuti zinthu zotsatirazi zitha kukhala ndi gawo:

• Mbiri ya Banja ('Majini'): Ngati wina m'banja mwanu wakhala ndi vutoli, inunso muli ndi mwayi woti muthe kudwala matendawa. Koma sizikudziwika bwino momwe kulumikizana kwa majini kumeneku kumagwirira ntchito.
• Ntchito ya ubongo : Izi zitha kukhala zokhudzana ndi kusintha kwa magwiridwe antchito a ziwalo za ubongo wathu zomwe zimalamulira mantha ndi nkhawa.
• Zinthu zokhudzana ndi chilengedwe ndi zomwe zimachitika: Izi zitha kuchitika chifukwa cha kudzudzulidwa mwankhanza, kuzunzidwa, manyazi, kapena kulamulira mopitirira muyeso kwa makolo ali ana. Zingachitikenso chifukwa cha zochitika zodetsa nkhawa pamoyo.

Kodi zizindikiro za nkhawa yokhudzana ndi anthu ndi ziti?

Munthu amene ali ndi 'Social Anxiety Disorder' angakumane ndi zizindikiro zosiyanasiyana, makhalidwe, ndi maganizo akakumana ndi vuto lochita zinazake pamaso pa ena kapena akakhala pamalo odzaza anthu.

Zizindikiro zodziwika bwino:

• Nkhope imasanduka yofiira, mumatulutsa thukuta kwambiri, manja ndi mapazi anu amanjenjemera, ndipo kugunda kwa mtima wanu kumawonjezeka kwambiri.
• Kumva kupweteka m'mimba komanso nseru.
• N'zovuta kuyang'ana ena m'maso mukamalankhula nawo.
• Thupi langa limamva kuuma komanso kusasangalala, ngati kuti lagundidwa ndi mwala.

Makhalidwe okhudzana ndi maganizo ndi khalidwe:

• Amadziganizira kwambiri akakhala pamaso pa ena (amadziona ngati ofooka kwambiri).
• Nthawi zonse ndimadziona ngati ndine wamanyazi, wamanyazi, komanso wosakwanira.
• Maganizo anga ayamba kusokonekera ndipo sindingathe kuganiza choti ndinene.
• Maganizo oipa monga akuti, “Ena adzandiweruza, adzandikana, adzaganiza kuti ndine chitsiru” akupitirira kubwera.
• Ndimaopa ndipo sindikufuna kupita kumalo komwe anthu ena, makamaka alendo, ali, ndikulankhula nawo.
• Pewani malo odzaza anthu momwe mungathere.

Kodi mungazindikire bwanji vutoli?

Matendawa amatha kupezeka ndi dokotala, katswiri wa zamaganizo, katswiri wa zamaganizo, kapena mlangizi woyenerera. Amagwiritsa ntchito mfundo zochokera mu Diagnostic and Statistical Manual of Mental Disorders (DSM-5), yofalitsidwa ndi American Psychiatric Association.

Zina mwa zofunikirazo ndi izi:

• Kuopa kwambiri zochitika pagulu nthawi zonse chifukwa choopa kuti ena angakutsutseni kapena kukuchititsani manyazi.
• Kupewa zochitika zoopsa pagulu, kapena kukumana nazo ndi mantha ndi nkhawa zazikulu.
• Nkhawa yomwe imabwera ndi yaikulu kwambiri kuposa momwe ingakhalire.
• Mantha ndi nkhawa zimenezi zimasokoneza moyo wanu watsiku ndi tsiku (kuphunzira, ntchito, maubwenzi).
• Mantha ndi nkhawa imeneyi sizimachitika chifukwa cha matenda ena akuthupi, mankhwala, kapena kugwiritsa ntchito mankhwala osokoneza bongo.

Dokotala adzakufunsani za zizindikiro zanu, mbiri yanu yachipatala, mankhwala omwe mukumwa, komanso ngati muli ndi matenda ena aliwonse. Kawirikawiri, zizindikiro zomwe zakhalapo kwa miyezi yosachepera 6 zimaonedwa kuti ndi Social Anxiety Disorder.

Kodi pali mayeso apadera oti azindikire izi?

Palibe mayeso apadera a magazi kapena scan ya izi. Komabe, madokotala ndi akatswiri a zamaganizo amagwiritsa ntchito mafunso apadera kuti amvetsetse bwino zomwe mukukumana nazo. Kutengera ndi mayankho anu a mafunso amenewo, amatha kudziwa ngati muli ndi 'Social Anxiety Disorder' kapena ayi.

Kodi pali mankhwala a izi?

Inde ndithu! `Matenda Oda nkhawa ndi Anthu` ndi matenda ochiritsika kwambiri . Pali njira ziwiri zazikulu zochiritsira:

1. Chithandizo cha Maganizo (`Chithandizo cha Maganizo – CBT`)

2. Mankhwala - makamaka mankhwala oletsa kuvutika maganizo komanso nthawi zina beta-blockers.

Kodi `(Cognitive Behavioral Therapy - CBT)` ndi chiyani?

CBT ndi njira yothandizira maganizo yomwe katswiri wa zamaganizo kapena mlangizi wodziwa bwino ntchito amagwira nanu ntchito kuti akuthandizeni kusintha maganizo ndi makhalidwe anu osathandiza komanso osathandiza .

Izi sizinthu zomwe zimachitika mwadzidzidzi. Muyenera kupezeka pamisonkhano ingapo kwa milungu ingapo, mwina miyezi ingapo. Mlangizi wanu adzakulankhulani, adzakufunsani mafunso, ndikuthandizani kuyang'ana mavuto anu mwanjira ina. Kudzera mu izi, mudzaphunzira kuthana bwino ndi kuthana ndi nkhawa, nkhawa, komanso mavuto ena.

Kodi mankhwala ochiza nkhawa za anthu ndi ati?

Madokotala amapereka mankhwala osiyanasiyana a 'Social Anxiety Disorder'.

• SSRIs (`Selective Serotonin Reuptake Inhibitors`): Izi ndi mtundu wa `Antidepressant`. Izi nthawi zambiri zimakhala mankhwala oyamba operekedwa a `Social Anxiety Disorder`. Zitsanzo: `fluoxetine (Prozac®)`, `sertraline (Zoloft®)`, `paroxetine`, `citalopram`, `escitalopram`.
• Ma SNRI (`Serotonin-Norepinephrine Reuptake Inhibitors`): Iyi ndi mtundu wa `Antidepressant`. Zitsanzo: `venlafaxine`, `duloxetine (Cymbalta®)`.
• Benzodiazepines: Awa ndi mankhwala omwe amachepetsa nkhawa. Komabe, amaperekedwa kwa kanthawi kochepa chabe. Amaperekedwa mpaka mankhwala oletsa kuvutika maganizo atayamba kugwira ntchito, kapena kuti achepetse nkhawa pakagwa mwadzidzidzi. Si abwino kugwiritsidwa ntchito kwa nthawi yayitali, chifukwa amatha kukhala osokoneza bongo. Zitsanzo: lorazepam, alprazolam .
• Beta-blockers : Mankhwala amtundu uwu nthawi zambiri amaperekedwa kwa anthu omwe ali ndi kuthamanga kwa magazi. Komabe, amathanso kuyambitsa zizindikiro monga kugunda kwa mtima mofulumira komanso kunjenjemera kwa manja mu 'Nkhawa ya Anthu'.Izi zimathandiza kuchepetsa zizindikiro zakuthupi. Zitsanzo: `propranolol`, `metoprolol`.

Zingatenge nthawi kuti mupeze mankhwala oyenera komanso mlingo woyenera kwa inu. Koma chofunika kwambiri ndi kuyamba kulandira chithandizo. Kumbukirani kuti mudzachira pang'onopang'ono.

Kodi pali zotsatirapo zilizonse za mankhwalawa?

Inde, monga mankhwala ena aliwonse, mankhwalawa angayambitse zotsatirapo zina. Zimatengera mankhwala omwe mumamwa komanso momwe thupi lanu limayankhira. Ndikofunikira kwambiri kukambirana ndi dokotala wanu za izi musanayambe kumwa mankhwala aliwonse.

Kodi mankhwalawo amatenga nthawi yayitali bwanji kuti agwire ntchito?

• Mankhwala oletsa kuvutika maganizo (SSRIs ndi SNRIs) angatenge milungu ingapo (mwina 4-6) kuti agwire ntchito. Choncho, musayembekezere kusintha kwakukulu nthawi yomweyo mukayamba kumwa mankhwalawo. Ndikofunikira kukhala oleza mtima ndikupitiriza kumwa mankhwalawo monga momwe dokotala wanu wanenera.
• Mankhwala oletsa nkhawa monga `Benzodiazepines` amagwira ntchito mwachangu. Koma, monga tanenera kale, sagwiritsidwa ntchito kwa nthawi yayitali.
• Ma Beta-blockers amathandizanso mofulumira pa zizindikiro zakuthupi.

Kodi ndi zinthu ziti zomwe zimayambitsa vutoli?

Monga tanenera kale, zifukwa zenizeni zikufufuzidwabe. Komabe, zotsatirazi zapezeka kuti zikuwonjezera chiopsezo chotenga matenda a nkhawa pagulu:

• Majini: Ngati wina m'banjamo ali ndi vutoli.
• Khalidwe la makolo: Ngati makolo anali kulamulira mopitirira muyeso kapena kulowerera pakulera ana ali ana.
• Zochitika zodetsa nkhawa komanso zoopsa m'moyo.

Kodi chiyembekezo cha vutoli ndi chotani? `(Zomwe zidzachitike)`

Anthu omwe ali ndi vuto la nkhawa ya anthu amalandira bwino chithandizo. Izi zikutanthauza kuti akhoza kusintha kwambiri ndi CBT, mankhwala, kapena zonse ziwiri. Anthu ena angafunike kumwa mankhwala ochepa kwa moyo wawo wonse. Ena angafunike mankhwala kapena uphungu kwa kanthawi kochepa.

Chofunika kwambiri ndichakuti chingakhale choopsa ngati sichinachiritsidwe. Ngati sichinachiritsidwe, vutoli likhoza kukhudza kwambiri maphunziro anu, ntchito, ubale wanu, komanso chisangalalo chanu m'moyo. Nthawi zina lingayambitse kuvutika maganizo kapena kugwiritsa ntchito mowa mopitirira muyeso. Chifukwa chake, ngati mukuganiza kuti muli ndi zizindikiro, onetsetsani kuti mwapeza upangiri wa dokotala.

Kodi ndidzakhala ndi vutoli mpaka liti?

Ngati munthu sanalandire chithandizo, akhoza kukhala ndi Social Anxiety Disorder kwa moyo wake wonse. Komabe, anthu omwe amalandira chithandizo choyenera amatha kuchepetsa kwambiri ndikulamulira zizindikiro zawo. Amaphunzira kukhala ndi mantha awo ndikukumana ndi anthu popanda kugonja ku manthawo.

Kodi n'zotheka kuthetsa nkhawa za anthu?

N'zovuta kwambiri kuchira kwathunthu ku 'Social Anxiety Disorder' popanda chithandizo. Chifukwa, ndi vuto lachipatala. Monga matenda ena aliwonse, limafunikanso chithandizo. Monga tanenera kale, 'CBT' ndi mankhwala zatsimikiziridwa kuti zimathandiza kwambiri pothana ndi vutoli.

Ngati ndili ndi nkhawa yokhudza anthu, ndiyenera kuchita chiyani?

Ngati mukuganiza kuti muli ndi zizindikiro za 'Social Anxiety Disorder', chinthu choyamba komanso chofunikira kwambiri choti muchite ndi kuuza dokotala. Zingakhale zovuta komanso zoopsa pang'ono, koma ndizofunikira.

Ngati dokotala wakupezani kale ndi vutoli, mungachite zinthu izi kuti muchepetse zizindikiro zanu ndikukhala bwino:

• Gonani bwino ndipo chita masewera olimbitsa thupi tsiku lililonse.
• Pewani kugwiritsa ntchito mowa ndi mankhwala ena osokoneza bongo. Ngakhale kuti izi zingawoneke ngati mpumulo wakanthawi, zingapangitse vutoli kukhala lalikulu kwambiri pakapita nthawi.
• Ngati mwapatsidwa mankhwala, imwani pa nthawi yake komanso mu mlingo wovomerezeka. Musadumphe mlingo.
• Ngati mukupita ku msonkhano wopereka uphungu monga `CBT`, pitani ku misonkhano imeneyo monga momwe mwalangizidwira.
• Pemphani thandizo kwa abale anu ndi anzanu omwe amakumvetsani. Kambiranani nawo za momwe mukumvera.
• Yang'anani magulu othandizira komwe mungakumane ndi kulankhula ndi anthu ena omwe ali ndi vuto la nkhawa ya anthu ndikugawana zomwe mwakumana nazo.
• Pitani kwa dokotala nthawi zonse.

Ndiyenera kupita kwa dokotala liti?

Ngati mukuganiza kuti muli ndi zizindikiro za 'Social Anxiety Disorder', pitani kwa dokotala mwamsanga kuti mukambirane za vutoli. Kuyamba chithandizo ndiyo njira yabwino kwambiri yoti muchiritse ndikukhala ndi moyo wabwino kwambiri.

Ngati mwapezeka ndi vutoli ndipo mukulandira chithandizo, pitani kwa dokotala nthawi zonse. Ngati mukuona kuti zizindikiro zanu zikuipiraipira, kapena ngati chithandizo chomwe mukugwiritsa ntchito sichikugwira ntchito, uzani dokotala nthawi yomweyo. Musasiye kumwa mankhwala anu kapena kusintha mlingo nokha popanda kulankhula ndi dokotala wanu.

Kodi ndifunse dokotala chiyani?

Kulankhula ndi dokotala za thanzi lanu la maganizo ndikupempha thandizo kungakhale kovuta komanso kosasangalatsa. Koma kumbukirani kuti thanzi lanu la maganizo ndi lofunika kwambiri monga momwe thanzi lanu la thupi limakhalira. Choncho, musaope kulankhula ndi dokotala wanu za zizindikiro zanu. Zingakhale zothandiza kudzifunsa mafunso monga:

• Kodi ndiyenera kupita kwa katswiri wa zamaganizo, katswiri wa zamaganizo, kapena katswiri wa zamaganizo?
• Ngati pali anthu otere, kodi mungawalimbikitse anthu abwino komanso odziwa zambiri?
• Kodi pali mankhwala aliwonse omwe ndingatenge pa `Social Anxiety Disorder`?
• Kodi mukudziwa magulu othandizira anthu omwe ali ndi vutoli?
• Kodi pali mabuku ena omwe ndingawerenge kuti ndidziwe zambiri za izi?
• Nditazindikira kuti ndili ndi vutoli, ndiyenera kuchita chiyani kenako?

Kodi kusiyana pakati pa matenda a nkhawa pakati pa anthu ndi agoraphobia ndi kotani?

Ngakhale kuti zonsezi ndi matenda amisala okhudzana ndi nkhawa, pali kusiyana pakati pa ziwirizi.

• 'Matenda a Nkhawa pa Anthu' , monga tanenera kale, ndi mantha aakulu oti munthu angaweruzidwe, kuonedwa, komanso kuchita manyazi pagulu.
• Munthu amene ali ndi `agoraphobia` amamva nkhawa kwambiri, kusowa chochita, komanso mantha m'malo ena (monga malo odzaza anthu, pamzere, m'mabasi, m'malo owonetsera mafilimu) kapena m'malo ena (monga kusiya nyumba yokha). Amaopa kwambiri kuti ngati china chake chalakwika pamalo otere (monga kukhala ndi `panic attack`) , zidzakhala zovuta kuthawa ndipo thandizo silidzapezeka . `agoraphobia` ndi matenda a nkhawa omwe nthawi zambiri amayamba pambuyo pa `panic attack` imodzi kapena zingapo.

Kodi kusiyana pakati pa nkhawa yokhudzana ndi anthu ndi mantha ogwirizana ndi anthu ndi kotani?

Palibe kusiyana kwakukulu pakati pa awiriwa. Dzina lakale la `Social Anxiety Disorder` ndi `Social Phobia`. Isanafike chaka cha 1994, ngati munthu adapezeka ndi `Social Phobia`, makamaka limatanthauza mantha ndi nkhawa zomwe amamva akamachita masewera pamaso pa ena (monga kupereka nkhani, kuimba nyimbo). Komabe, mu 1994, `Diagnostic and Statistical Manual of Mental Disorders (DSM)` idasintha dzinalo kukhala `Social Anxiety Disorder` ndikukulitsa njira zodziwira vutoli. Zinaphatikizapo, kuwonjezera pa mantha ochita masewera pamaso pa ena, mantha oweruzidwa ndi kuyang'aniridwa .

Kodi mumathandiza bwanji munthu amene ali ndi nkhawa pagulu?

Ngati mukuganiza kuti mnzanu kapena wachibale wanu ali ndi vuto la nkhawa ya anthu, kapena ngati wakuuzani, pali njira zingapo zomwe mungamuthandizire:

• Dziwani za Matenda a Nkhawa pa Anthu: Werengani zambiri za matendawa kuti mumvetse bwino zomwe akukumana nazo. Musaganize kuti mukudziwa zonse.
• Achitireni chifundo ndi kumvetsetsa: Musanyoze malingaliro awo ndi zomwe akumana nazo. Musanene zinthu monga, "Ndi chiyani chimenecho, ndi mantha chabe mumtima mwanga." Auzeni kuti muli pomwepo kuti muwamvere ndikuwathandiza. Ngati n'kotheka, yesani kudziyika nokha mumkhalidwe wawo.
• Limbikitsani thandizo la akatswiri ndi chithandizo: Kumvetsetsa kwanu ndi chithandizo chanu n'kofunika kwambiri. Komabe, Social Anxiety Disorder ndi matenda. Chifukwa chake, anthuwa angafunike CBT, mankhwala, kapena zonse ziwiri kuti athetse vutoli. Ngati ali ndi zizindikiro, muwalimbikitseni pang'onopang'ono kuti akalankhule ndi dokotala.
• Khalani oleza mtima: Zingatenge nthawi kuti munthu achire atayamba kulandira chithandizo. Iyi si njira yochizira mwadzidzidzi. Dziwani kuti iyi ndi njira yayitali komanso yovuta, ndipo zizindikiro ndi machitidwe awo adzasintha pang'onopang'ono komanso pang'onopang'ono.

Uthenga wochokera m'nkhaniyi wokhudza kupita kunyumba

Chifukwa chake, 'Social Anxiety Disorder' ndi matenda amisala omwe amakhudza anthu ambiri padziko lonse lapansi, koma nthawi zambiri amamvedwa molakwika. Ngati muli ndi zizindikiro zomwe zatchulidwa m'nkhaniyi, kapena ngati wina amene mumamudziwa ali ndi vutoli, kumbukirani kuti simuli nokha. Kuvutika ndi nkhawa pagulu kungakhale koopsa komanso koopsa.

Koma nkhani yabwino ndi yakuti pali mankhwala othandiza kwambiri pa izi. Thanzi lanu la maganizo ndi lofunika kwambiri monga momwe thanzi lanu lakuthupi limakhalira. Choncho, musachite mantha kapena kuchita manyazi kulankhula ndi dokotala za zomwe mukukumana nazo. Mukayamba kulandira thandizo ndi chithandizo msanga, mudzamva bwino msanga ndikusangalalanso ndi moyo wanu.