Tikamva mawu oti "stress," sitimaganiza kuti ndi kumverera bwino, sichoncho? Koma mukudziwa, nthawi zina kupsinjika pang'ono kumakhala bwino. Taganizirani za mantha pang'ono osakanikirana ndi chisangalalo chomwe mumamva mukayamba ntchito yatsopano kapena ubale watsopano. Kupsinjika koteroko kumatipatsa mphamvu ndi changu chokumana ndi zovuta ndikuyesa zinthu zatsopano. Kumatithandizanso kuchitapo kanthu mwachangu pazochitika zoopsa.
Koma kupsinjika maganizo kumeneku sikukhalitsa kwa nthawi yayitali. Kumakupatsani mphamvu zomwe mukufunikira kwakanthawi kochepa, kenako kumatha. Koma ngati mukuvutika ndi kupsinjika maganizo kwa nthawi yayitali, kumatha kukhala kosapiririka ndikukukhudzani mwakuthupi ndi m'maganizo. Mwachidule, ngakhale kuti momwe thupi lathu limayankhira kupsinjika maganizo zimagwira ntchito bwino kwakanthawi kochepa, ngati zikugwira ntchito kwa nthawi yayitali, dongosolo lathu lonse silingathe kuzipirira.
Kodi pali ubale wotani pakati pa kupsinjika maganizo ndi kuvutika maganizo?
Kupsinjika maganizo kwa nthawi yayitali, komwe timakutcha kupsinjika maganizo kosatha , kungayambitse chinthu china choopsa kwambiri, kuvutika maganizo. Kuvutika maganizo ndi matenda amisala omwe amakupangitsani kumva chisoni nthawi zonse ndikusiya chidwi ndi zinthu zomwe munkasangalala nazo kale. Kuvutika maganizo kungakhudzenso chilakolako chanu cha kudya, kugona, komanso luso lanu lokhazikika.
Chodabwitsa kwambiri ndichakuti izi zimagwiranso ntchito mosiyana. Izi zikutanthauza kuti, kuvutika maganizo kungayambitsenso kupsinjika maganizo.
Akatswiri amanena kuti ubale pakati pa kupsinjika maganizo ndi kuvutika maganizo ndi "mbali zonse ziwiri." Izi zikutanthauza kuti, chimodzi chingayambitse china, ndipo china chingayambitse choyamba. Zonsezi zingapangitse kuti vutoli liipireipire.
Mmene kuvutika maganizo kumayambitsa kupsinjika maganizo n'komveka bwino. Tangoganizirani, ngati muli ndi kupsinjika maganizo, moyo wanu wonse umasokonezeka. Mumayesetsa kupewa anthu, kukhala nokha. Mumasiya kucheza ndi anzanu, kupita kuntchito, kusukulu, ndi zinthu zonse zomwe munkachita kuti musangalale. Mukamadzimva kuti ndinu nokha chonchi, kupsinjika maganizo komwe mumamva kumawonjezeka, sichoncho? Ndicho chifukwa chake kupsinjika maganizo kumayambitsa kupsinjika maganizo.
Ndipo pali umboni wokwanira wosonyeza kuti mbali ina ya izi ndi yoona. Chinthu chodetsa nkhawa kwambiri, monga kusudzulana kapena vuto lalikulu la zachuma, ndi chinthu chodetsa nkhawa kwambiri. Chimatipangitsa kuti tisamaganize bwino. Pamene kupsinjika maganizo kukukulirakulira chonchi, chinachake chimachitika. Nthawi zambiri, zimenezo ndi kuvutika maganizo.
Koma sizikudziwika bwino momwe kupsinjika maganizo kumayambitsa kuvutika maganizo. Koma n'zoonekeratu kuti kupsinjika maganizo kwa nthawi yayitali kumawonjezera mwayi wokhala ndi kuvutika maganizo. Mwachitsanzo, kufalikira kwa kuvutika maganizo pakati pa achinyamata kwawonjezeka kwambiri pambuyo pa mliri wa Covid. Izi zikuganiziridwa kuti zikuchitika chifukwa cha kudzipatula, kusokonezeka kwa moyo wabwinobwino, komanso kupsinjika maganizo pokhudzana ndi maphunziro ndi ntchito.
Kodi timachita chiyani kuti tithetse vuto la kupsinjika maganizo?
Nthawi zina, kusintha pang'ono pa moyo wathu kungathandize kuthetsa vuto la kupsinjika maganizo ndi kuvutika maganizo. Chofunika kwambiri ndikuganiza bwino za momwe mungathanirane ndi kupsinjika maganizo.
Gawo lofunika kwambiri ndi kuganiza kuti, "Chabwino, ndichitapo kanthu mwachangu kuti ndithane ndi vutoli," m'malo moganiza kuti, "Ndili ndi nkhawa, ndidzakhala ndi vuto la kuvutika maganizo tsopano." Musangokhala pansi kuganiza kuti, "Ndipirira izi."
Nazi zinthu zina zomwe zingakuthandizeni:
| Zochita | Chochita ndi chifukwa chiyani chili chofunikira? |
|---|---|
| Kuchita masewera olimbitsa thupi. | Kuchita masewera olimbitsa thupi kwa mphindi 30 patsiku, masiku 5 pa sabata, ndikokwanira kupanga kusiyana kwakukulu. Zinthu monga kuyenda ndi yoga zingathandize kukhazika mtima pansi ndikuchepetsa nkhawa. |
| Pewani kudya mopitirira muyeso ndi kumwa mowa. | Ngakhale izi zingapereke mpumulo kwakanthawi, sizingathandize pakapita nthawi. Kuwonjezera pa kuvulaza thupi, mungadzimvenso kuti ndinu wolakwa pambuyo pake. Kumwa mowa mopitirira muyeso kumasokoneza tulo. |
| Chepetsani kumwa caffeine. | Kafeini, yomwe imapezeka mu khofi, tiyi, ndi soda, ingakuthandizeni kuchita mantha mosafunikira ndikuwonjezera nkhawa. Chepetsani izi momwe mungathere. |
| Pewani kusuta fodya. | Ndi nthano yaikulu kuti kusuta fodya kumachepetsa nkhawa. Nikotini ingapereke mpumulo kwakanthawi, koma imangokhala kwa kanthawi kochepa. Kenako, ikatha, chilakolako chimawonjezeka, zomwe zimapangitsa kuti munthu akhale ndi nkhawa kwambiri. |
| Pezani nthawi yanu. | Chitani zinthu zomwe mumakonda, zomwe zimakusangalatsani. Werengani buku, mverani nyimbo, onerani kanema. Yang'anani kwambiri pa zinthu zomwe mumachita bwino. |
| Pewani zinthu zomwe zimayambitsa nkhawa. | Ngati mukudziwa kuti chinachake kapena winawake akukuvutitsani maganizo, yesetsani kupewa vuto kapena munthuyo momwe mungathere. |
| Gonani bwino usiku. | Onetsetsani kuti maganizo ndi thupi lanu zikupuma mokwanira. Ndikoyenera kuti munthu wamkulu azigona maola 7-9 patsiku. |
Ngati muli ndi nkhawa, chinthu chachikulu ndikuchotsa malingaliro opanda chiyembekezo akuti 'zivute zitani, sizili kanthu.' Si zoona. Ngakhale zinthu zazing'ono zomwe mumachita zingapangitse kusiyana kwakukulu.
Pemphani thandizo, musavutike nokha.
Njira ina yabwino yochepetsera mavuto a kupsinjika maganizo ndi kusayesa kuthana ndi mavutowa nokha. Ubale wolimba komanso wothandizana ungapangitse kusiyana kwakukulu.
Kuvutika maganizo ndi mkhalidwe wa kudzipatula komanso kusungulumwa. Choncho chinthu chabwino kwambiri chomwe mungachite ndikupeza njira yolumikizirananso. Kulankhula ndi mnzanu wodalirika kapena awiri n'kofunika kwambiri.
Kulankhula ndi anzanu ndi abale anu kungakuthandizeni kumvetsetsa bwino zomwe zimayambitsa nkhawa yanu. Ndi sitepe yaikulu yopita patsogolo.
M'malo mongonena kuti, "Ndili ndi nkhawa," zimathandiza kwambiri kuzindikira zinthu zomwe zikukuvutitsani komanso zomwe zikukhudza moyo wanu. Ndikothandiza kwambiri kukhala ndi munthu woti mulankhule naye za zimenezo.
Nthawi zina, mpumulo weniweni ndikulankhula za zomwe zili m'maganizo mwanu ndi munthu amene amamvetsera mwatcheru, m'malo mouzidwa kuti "chita izi, chitani izi."
Kupeza thandizo la akatswiri
Ngati kulankhula ndi anzanu ndi abale anu sikuthandiza, mutha kupeza thandizo la akatswiri . Izi zikutanthauza kuti mukaonane ndi dokotala ndikukambirana za vutoli. Iye akhoza kukutsogolerani kwa dokotala wa matenda amisala kapena mlangizi ngati pakufunika kutero.
Njira imodzi yochiritsira izi ndi chithandizo chamaganizo ndi khalidwe (CBT).Mwachidule, njira yochiritsira iyi imagwira ntchito mwa kusintha maganizo ndi machitidwe athu, kutithandiza kulamulira miyoyo yathu. Njira iyi ya CBT imatithandiza kuganiza kuti, "Ndi chinthu chiti chaching'ono kwambiri chomwe ndingachite lero? Ndingachite bwanji? Zotsatira zake zidzakhala zotani?" Chifukwa chake, ndi chida chabwino chophunzitsira komanso njira yochiritsira.
Uthenga Wopita Nawo Kunyumba
- Kupsinjika maganizo ndi kuvutika maganizo zimayenderana. Chimodzi chingayambitse china kapena kupangitsa kuti vutoli liipireipire.
- Kusintha moyo wamba monga kuchita masewera olimbitsa thupi, kudya bwino, komanso kugona mokwanira kungathandize kwambiri.
- Musamamenyane ndi mavuto amenewa nokha. Lankhulani ndi mnzanu wodalirika kapena wachibale wanu. Zimenezi zimakulimbikitsani kwambiri.
- Ngati mukuvutika kulamulira ngakhale mutalankhula ndi banja lanu, musazengereze kupita kwa dokotala . Kufunafuna thandizo la akatswiri si chizindikiro cha kufooka, koma chizindikiro cha kudzithandiza nokha.
- Mankhwala monga chithandizo chamaganizo ndi khalidwe (CBT) ndi njira yothandiza kwambiri yowongolera maganizo ndi makhalidwe anu.
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