Kodi nthawi zonse mumakhala achisoni? Tiyeni tiphunzire zambiri za "kuvutika maganizo" kumeneku!

Tonsefe timamva chisoni komanso kusasangalala nthawi ndi nthawi. Ndizachilendo kwambiri. Tikakangana pang'ono ndi mnzathu, tikalephera kuchita bwino monga momwe timaganizira pa mayeso, kapena tikangotopa tsiku limodzi, nthawi zambiri timathetsa mavutowa tokha, kapena chisoni chimatha pakapita nthawi.

Koma ... nthawi zina, ngati chisoni chimenecho, kukhumudwa kumeneko, kumatenga milungu yoposa iwiri, ndipo kumakhudza zochita zanu za tsiku ndi tsiku (ntchito ya kusukulu, kucheza ndi anzanu, zosangalatsa ), sikungakhale "chisoni" chokha. Kungakhale chizindikiro cha matenda otchedwa " Kuvutika Maganizo ."

Musachite mantha! Chofunika kwambiri ndikulankhula za izi ndikuzimvetsa.

Kodi "kuvutika maganizo" kumeneku n'chiyani?

"Kuvutika maganizo" sikutanthauza kungomva chisoni. Ndi matenda omwe amakhudza osati maganizo athu okha, komanso matupi athu onse. Munthu amene ali ndi vuto la kuvutika maganizo angasinthe momwe amaganizira za iye mwini, momwe amamvera, komanso momwe amachitira zinthu.

Zili ngati kuti maganizo athu atha mphamvu. Tilibe chidwi ndi chilichonse, ndipo chilichonse chikuwoneka ngati chakuda.

Kodi zizindikiro za kuvutika maganizo ndi ziti? Kodi inunso muli nazo izi?

Zizindikiro za kuvutika maganizo nthawi zina zimakhala zosaonekera bwino. Zingawonekere kunja, zomwe zimapangitsa kuti zikhale zovuta kuzizindikira. Koma ngati muli ndi chimodzi mwa zizindikirozi kwa nthawi yayitali, ndi bwino kuda nkhawa.

• Kukwiya mosavuta kapena kukhumudwa: Kumva wosaleza mtima monga kale.
• Amaganizira kwambiri za zolephera, amadzimva kuti ali ndi mlandu, kapena amadzidzudzula: amadziimba mlandu.
• Kutaya chidwi kapena kusangalala ndi abwenzi, zosangalatsa, ndi ntchito ya kusukulu: Palibenso chidwi ndi zinthu zomwe kale zinali zosangalatsa.
• Chitani zinthu zoopsa: Mwachitsanzo, kugwiritsa ntchito mankhwala osokoneza bongo kapena mowa, kapena kudzivulaza.Kumva ngati kudzivulaza .
• Kusintha kwakukulu kwa tulo (Kugona pang'ono kapena kwambiri): Mwina simungathe kugona ngakhale mutayesetsa bwanji, kapena mumamva tulo tsiku lonse ndipo mukungofuna kugona.
• Kusintha kwa kadyedwe: Mwina mumatopa ndi chakudya, simukumva njala, kapena mumayamba kudya kwambiri.
• Kumva kutopa kwambiri, kuvutika kuganizira, kutopa ngakhale mutachita ntchito zazing'ono, kulephera kuganizira bwino mukamaphunzira.
• Kupweteka mutu pafupipafupi, m'mimba, kapena kupweteka kwina kwa thupi : Kupweteka kwa thupi komwe ngakhale madokotala sangapeze chifukwa chake.
• Kukhala ndi maganizo okhumudwitsa okhudza moyo, kuganiza kapena kunena zinthu monga “Ndikanakonda ndikanafa”:

Tiyeni tione chitsanzo chaching'ono. Tangoganizirani, Dinusha ndi mwana amene akuchita A/L. Kale, anali ndi chidwi kwambiri ndi ntchito za kusukulu ndi zochita ndi anzake. Koma kwa miyezi ingapo, Dinusha wakhala wosiyana kwambiri. Tsopano amakhala nthawi yambiri yekha m'chipinda chake. Amapitanso kusukulu monyinyirika. Salankhula kwambiri ndi anzake. Saseka ngakhale pang'ono monga kale. Sagona bwino usiku. Ngakhale atakhala pansi kuti aphunzire, palibe chomwe chimamugwira. Nthawi zonse amanena zinthu monga, "Sindingathe kuchita chilichonse mwa izi, ndine wolephera kwambiri." Kusintha kwa nthawi yayitali kumeneku, kumverera komwe kumakhudza moyo wake watsiku ndi tsiku, kungakhale chizindikiro cha kuvutika maganizo.

N’chifukwa chiyani achinyamata akumva kuvutika maganizo kwambiri masiku ano?

Pali zifukwa zingapo zomwe achinyamata a masiku ano amakhala ndi nkhawa kwambiri, monga kuvutika maganizo, kuposa mibadwo yakale. Tiyeni tikambirane za izi pang'ono.

• Mphamvu ya Malo Ochezera: Mukayang'ana zinthu monga Facebook, Instagram, TikTok, ndikuwona miyoyo ya "angwiro" ya ena, mungamve ngati wofooka komanso ngati wolephera. Mwachitsanzo, Samanmali akuyang'ana zithunzi "zabwino" za anzake pa Instagram. Aliyense amaoneka wokondwa komanso wokongola kwa iye. Amayamba kumva ngati wosakwanira, kuti moyo wake ulibe phindu. Komanso, kuzunza anthu pa intaneti kungayambitse nkhawa zambiri kudzera mu izi.
• Mpikisano wa Maphunziro ndi Kupanikizika: Mayeso monga O/L, A/L, makalasi a maphunziro, ndi mpikisano wopeza zotsatira zabwino kwambiri zimakupangitsani kupsinjika kwambiri. Mwachitsanzo, mayeso a A/L ali pafupi miyezi ingapo. Nishan amaphunzira usana ndi usiku. Koma akuopa. 'Chidzachitika ndi chiyani ndikalephera? Makolo anga adzati chiyani?' Ndi kupsinjika kotereku, safuna kudya kapena kugona bwino.
• Kusintha kwa Mabanja ndi Moyo: Mosiyana ndi kale, makolo a masiku ano ndi otanganidwa, maubwenzi a m'banja sali ogwirizana kwambiri, ndipo kusungulumwa kungakhalenso chifukwa.
• Kudziwa Kwambiri za Mavuto Padziko Lonse: Intaneti imakupangitsani kudziwa zambiri za mavuto apadziko lonse lapansi (nkhondo, mavuto azachuma, kuwonongeka kwa chilengedwe). Izi zingayambitse mantha ndi nkhawa za tsogolo.
• Kuchita Zinthu Zochepa Pathupi Komanso Kukhala M'nyumba: Kusewera ndi kuyenda panja kwachepa kwambiri kuposa kale, ndipo kuthera nthawi yambiri pafoni ndi pakompyuta kumakhudzanso thanzi la maganizo.

Pazifukwa izi, achinyamata a masiku ano amakumana ndi mavuto ambiri. Choncho n’zosadabwitsa kuti mumamva kuti muli ndi mavuto ndipo nthawi zina mumavutika maganizo.

Zifukwa za kuvutika maganizo

Palibe chifukwa chimodzi chokha choyambitsa kuvutika maganizo. Kungayambitsidwe ndi zinthu zingapo.

• Zinthu Zokhudza Majini / Mbiri ya Banja: Monga tanenera kale, ngati wina m'banja mwanu wakhala ndi vuto la kuvutika maganizo, mphamvu ya majini imeneyo ingakukhudzeninso pang'ono. Koma sizikutanthauza kuti mudzadwala matendawo.
• Kusalingana kwa Mankhwala a Ubongo: Kusalingana kwa mankhwala ena ( ma neurotransmitters ) mu ubongo wathu kungayambitse kuvutika maganizo. Tikambirana izi posachedwa.
• Zochitika Zovutitsa Maganizo Kapena Zoopsa: Zinthu monga matenda aakulu, imfa ya wokondedwa, kulekana ndi makolo, kukakamizidwa ndi mayeso, mavuto kusukulu kapena kunyumba, ndi mitundu yosiyanasiyana ya nkhanza.
• Kusukulu ndi Kukakamizidwa ndi Anzanu: Zinthu monga kuzunzidwa kusukulu, kusalazidwa ndi anzanu, komanso kukakamizidwa kuchita zinthu zomwe sangathe kuchita.
• Mavuto a Thupi: Kusakhutira ndi mawonekedwe a munthu, kudziyerekeza ndi ena.
• Mavuto Okhudza Kudziona Ngati Munthu: Kusokonezeka pa nkhani ya umunthu ndi zomwe munthu akufuna, makamaka pa nthawi ya unyamata.
• Kugwiritsa Ntchito Mankhwala Osokoneza Bongo Molakwika: Kugwiritsa ntchito mankhwala osokoneza bongo molakwika komanso mowa mopitirira muyeso kungakhale chifukwa kapena zotsatira za kuvutika maganizo.

Kodi chimachitika ndi chiyani ku ubongo wathu panthawi ya kuvutika maganizo?

Ndanena kale kuti kuvutika maganizo si "kumva chisoni" kokha. Kwenikweni ndi chinthu chomwe chimakhudza momwe ubongo wathu umagwirira ntchito. Tiyeni timvetse pang'ono mwasayansi, koma mwachidule, sichoncho?

Taganizirani ubongo wathu ngati munda wokongola wa maluwa. Ma neurotransmitters athu ali ngati feteleza ndi madzi zomwe zimathandiza maluwa kuphuka ndi kununkhiza bwino. Awa ndi "amithenga" omwe amalamulira malingaliro athu monga chisangalalo, chisoni, mantha, ndi chisangalalo. Mu kuvutika maganizo, amithenga awa amatuluka mumsampha. Tiyeni tikambirane za atatu makamaka:

1. Serotonin : Uyu ndiye "mthenga wathu wa chimwemwe ndi bata." Amathandiza kulamulira tulo, njala, ndi malingaliro. Kuchuluka kwa serotonin kumatha kuchepa panthawi ya kuvutika maganizo. Monga maluwa m'munda akufa, chimwemwe chathu ndi changu chathu zimatha kuchepa, ndipo chilichonse chingamveke ngati chopanda kanthu.
2. Norepinephrine: Iyi ndi "mthenga wa mphamvu ndi tcheru." Imatithandiza kukhala achangu komanso atcheru. Pamene kuchuluka kwa mahomoni awa kumatsika panthawi ya kuvutika maganizo, kumva kutopa, kusalabadira, komanso kuvutika kuganizira zinthu kungachitike.
3. Dopamine:Uyu ndiye "mthenga wokhutiritsa ndi chidwi." Tikasangalala ndi chinthu china, ndi chifukwa cha ichi chomwe chimatilimbikitsa kuchita china chake. Pamene ntchito ya dopamine ikuchepa panthawi ya kuvutika maganizo, sitingathenso kusangalala ndi zinthu zomwe tinkasangalala nazo kale, ndipo timataya chidwi ndi chilichonse.

Kuwonjezera pa kusalinganika kwa ma neurotransmitters amenewa, kafukufuku wapeza kuti kuvutika maganizo kumayambitsanso kusintha kwa kapangidwe ndi ntchito za ziwalo zina za ubongo:

• Hippocampus: Iyi ndi gawo lofunika kwambiri la ubongo wathu lomwe limasunga zokumbukira zathu ndi kutithandiza kuphunzira zinthu zatsopano. Gawoli limatha kuchepa pang'ono panthawi ya kuvutika maganizo kwa nthawi yayitali. Ichi ndichifukwa chake anthu ena amalephera kukumbukira komanso amavutika kuphunzira zinthu zatsopano.
• Amygdala: Gawoli limagwira ntchito mwamphamvu monga mantha, chisoni, ndi mkwiyo. Ntchito yake ingawonjezeke panthawi ya kuvutika maganizo. Ndicho chifukwa chake nthawi zambiri timamva nkhawa, mantha, komanso chisoni.
• Prefrontal Cortex: Iyi ndi "bwana" wa ubongo wathu. Gawoli limatithandiza kupanga zisankho, kukonzekera, kulamulira malingaliro, ndi kuyang'ana kwambiri. Gawoli likhoza kukhala losagwira ntchito mokwanira panthawi ya kuvutika maganizo. Ichi ndichifukwa chake timavutika kuyang'ana, kupanga zisankho, ndikumva ngati chilichonse chili m'mavuto.

Chofunika kumvetsetsa ndichakuti kuvutika maganizo si "cholakwika" chanu. Kumakhudzana ndi kusintha kwa thupi muubongo. Ndipo kumbukirani, kusinthaku kumatha kuthetsedwa ndi chithandizo choyenera.

Kodi ndiyenera kuchita chiyani ngati ndikumva kupsinjika maganizo?

Ngati mukumva motere, chinthu choyamba kunena ndi chakuti...

Simuli nokha!

Matenda a kuvutika maganizo ndi vuto lofala pakati pa achinyamata. Choncho simuyenera kulimbana nalo nokha. Chinthu chabwino kwambiri chomwe mungachite ndikupeza thandizo kuti mumve bwino.

Nazi zina mwa zinthu zomwe mungachite pa izi:

Lankhulani, masulani maganizo anu.

Kulankhula za momwe mukumvera kungakhale mpumulo waukulu. Mutha kukambirana za izi ndi amayi anu, abambo anu, aphunzitsi odalirika, aphunzitsi, kapena mphunzitsi wanu wamasewera. Auzeni zomwe mukukumana nazo. Kungodziwa kuti winawake akukumverani ndipo akukusamalirani kungakupatseni chiyembekezo komanso mpumulo.

Mizere yothandizira

Ngati mukuvutika kupeza munthu wamkulu wodalirika woti mulankhule naye, musadandaule. Pali mautumiki othandizira omwe mungawaimbire. Anthu ophunzitsidwa bwino pa mautumikiwa amapezeka maola 24 patsiku kuti akumvetsereni ndikukutsogolerani ku thandizo lomwe mukufuna. Mautumikiwa ndi achinsinsi. Simuyenera ngakhale kutchula dzina lanu.

• Nambala ya foni ya National Institute of Mental Health (NIMH): 1926
• Sumitrayo Institute: 0112692909, 0112696666, 0112682535 (Anthu awa amapereka chithandizo chamaganizo)
• Utumiki wa Uphungu wa Telefoni wa CCCline: 1333

Musaope kuyimbira manambala awa. Ali pano kuti akuthandizeni.

Dzisamalire.

N'zosavuta kuthana ndi malingaliro athu ngati tisamalira bwino matupi athu.

• Idyani chakudya chopatsa thanzi: zipatso, ndiwo zamasamba, ndi zakudya zopatsa thanzi.
• Gonani mokwanira: Yesetsani kugona maola osachepera 7-8 patsiku.
• Khalani ndi chizolowezi chokhazikika: Khalani ndi chizolowezi chodzuka nthawi yomweyo ndi kugona nthawi yomweyo.
• Khalani otanganidwa: Kuchita masewera olimbitsa thupi ndi njira yabwino yopumulitsira maganizo anu. Ngati simukufuna kuchita masewera olimbitsa thupi, yambani pang'ono. Yendani, tambasulani thupi, chitani masewera olimbitsa thupi opumira kwambiri, kapena chitani masewera olimbitsa thupi ena opumulitsa thupi.

Malire Nthawi Yowonekera

Kuthera nthawi yochuluka pafoni kapena pakompyuta yanu, makamaka mukamaonera zinthu zokhumudwitsa, kungakulitse kuvutika maganizo, nkhawa, komanso nkhawa. Komanso, kuyang'ana pazenera kungachedwetse kugona. Chifukwa chake, ikani foni yanu, kompyuta, ndi tabu patali ola limodzi musanagone.

Pitani kwa dokotala.

Lankhulani ndi dokotala wa banja lanu kapena dokotala wina za momwe mukumvera. Angakupatseni njira zokuthandizani kuti mumve bwino. Angakutumizireni kwa dokotala wa matenda amisala kapena katswiri wa zamaganizo/wothandiza. Angakuthandizeni kuthana ndi malingaliro anu ndikuthana nawo. Konzani nthawi yoti mukakumane ndi dokotala mwachangu momwe mungathere.

Pezani chithandizo ngati pakufunika.

Nthawi zina madokotala angakupatseni chithandizo. Izi zingaphatikizepo uphungu (mankhwala) , ndipo nthawi zina mankhwala . Mtundu umodzi wa uphungu womwe dokotala wanu angakupatseni ndi Cognitive Behavioral Therapy (CBT) . CBT ingakuthandizeni ndi zinthu monga:

• Mvetsetsani momwe maganizo anu, momwe mumamvera, ndi zochita zanu zimakhudzirana.
• Sinthani maganizo oipa m'maganizo mwanu ndi maganizo othandiza komanso abwino.
• Limbitsani ubale wanu ndi anthu ena ndipo chitanipo kanthu kuti mupewe kuvutika maganizo mtsogolo.
• Phunzirani njira zothanirana bwino ndi malingaliro amphamvu komanso zovuta.
• Bwererani kuchita zinthu zomwe munkakonda kale.

Kodi mungapeze bwanji thandizo pakagwa ngozi?

Ngati mukuganiza zodzipha, kapena ngati mukuopa kuti mungadzivulaze, chonde funani thandizo nthawi yomweyo:

• Lankhulani ndi munthu wamkulu amene mumamudalira nthawi yomweyo.
• Pezani thandizo mwachangu kudzera mu manambala a foni omwe atchulidwa kale (1926 - NIMH, 1333 - CCCline, Sumitrayo - 0112692909) . Mautumikiwa adzakuthandizani ngakhale pa nthawi yadzidzidzi.
• Ngati vutolo ndi lofunika kwambiri, kapena ngati muli pachiwopsezo chakuthupi, mutha kuyimbiranso apolisi nambala yadzidzidzi 119 .

Kumbukirani...

Ngati mukuvutika ndi kuvutika maganizo, pali zinthu zambiri zomwe zingakuthandizeni kumva bwino. Ndipo, nthawi zonse pamakhala wina woti akuthandizeni. Choncho, musataye mtima. Pemphani thandizo. Mutha kupirira izi.

Khalani olimba mtima!