Momwe mungachitire ndi munthu yemwe ali ndi nkhawa

Ngati mufika pachibwenzi ndi munthu amene ali ndi nkhawa, mwachibadwa mumakhala ndi nkhawa. Kuwona munthu wina akuda nkhawa kungakupangitseni kukhumudwa kapena kuda nkhawa, kaya inuyo mukuda nkhawa kapena ayi.

Mwinanso mungakhale ndi nkhawa za tsogolo la ubale wanu. Kodi nkhawa ya wokondedwa wanu imakhudza bwanji moyo wanu watsiku ndi tsiku limodzi? Kodi muyenera kuchita chiyani mukayamba kukhala ndi nkhawa kapena mantha? Kodi mungathe?

Tiyeni tiwone zomwe zimayambira pa chibwenzi ndi munthu yemwe ali ndi nkhawa, kuphatikizapo zomwe muyenera kudziwa zokhudza matenda a nkhawa, momwe zimakhudzira maubwenzi anu apamtima, ndi momwe mungathandizire munthu amene ali ndi nkhawa.

Tengani nthawi yophunzira za matenda oda nkhawa

Ngati muli pachibwenzi ndi munthu amene ali ndi nkhawa, chimodzi mwa zinthu zosavuta komanso zothandiza kwambiri kuchita ndi kuphunzira pang'ono za nkhawa ndi nkhawa.

Ambiri aife tili ndi lingaliro loti zomwe tikuda nazo nkhawa sizingafanane ndi zenizeni, kotero ndikofunikira kumveketsa bwino izi. Kumvetsa nkhawa kumapangitsanso kuti mukhale wachifundo.

Kuchuluka

Choyamba, ndi bwino kudziwa kuti nkhawa ndi yofala kwambiri ndipo pafupifupi aliyense amakumana ndi vuto la nkhawa nthawi ina m'moyo wawo.

Bungwe la National Institute of Mental Health linati akuluakulu 19 pa 100 aliwonse akhala ndi vuto la nkhawa chaka chatha ndipo 31 peresenti ya akuluakulu adzakhala ndi vuto la nkhawa pamoyo wawo. Komanso, matenda a nkhawa akuti amapezeka kwambiri mwa akazi kuposa amuna.

Kukhala ndi vuto la nkhawa si kufooka, komanso sikumayambitsa zosankha zolakwika. Nkhawa si nkhani ya m’maganizo mwanu.

Anthu omwe amakhala ndi nkhawa nthawi zambiri amakhala ndi chibadwa, ndipo vuto la nkhawa nthawi zambiri limayenda m'mabanja. Zinthu zachilengedwe ndi kusalinganika kwa mankhwala zingathandizenso.

zizindikiro

Nkhawa imadziwonetsera mosiyana mwa munthu aliyense. Sikuti aliyense amene akuvutika ndi nkhawa amaonedwa kuti ndi "mantha". Anthu ena omwe amakhala ndi nkhawa amatha kuwoneka odekha kunja, koma mkati mwake amamva zizindikiro zambiri.

Kwa anthu ena, nkhawa imatha kupangitsa moyo watsiku ndi tsiku kukhala wovuta kwambiri, pomwe ena amakhala ndi nkhawa zambiri.

Zizindikiro za nkhawa zingakhale zakuthupi, zamaganizo, ndi zamaganizo. Zizindikiro zodziwika bwino za nkhawa ndi izi:

• kugunda kwamtima kofulumira
• Kuvuta kupuma
• Thukuta
• nseru
• Ndili ndi mimba yoyipa
• kukangana kwa minofu
• Malingaliro pa mpikisano
• mantha kapena malingaliro a chiwonongeko chomwe chikubwera
• Zomwe zachitika zokhumudwitsa kapena zovuta
• kusowa tulo
• maloto owopsa
• Sindingathe kukhala chete
• kutengeka mtima ndi kukakamizika

mitundu ya nkhawa

Ndi bwinonso kudziwa kuti pali mitundu ingapo ya matenda oda nkhawa. Mwachitsanzo, si anthu onse omwe ali ndi nkhawa omwe angakhale ndi mantha. Kuonjezera apo, anthu ena omwe ali ndi vuto la nkhawa amavutika kucheza, pamene ena satero. Zonse zimadalira mtundu wa matenda a nkhawa omwe muli nawo komanso momwe mumakhalira nawo.

Ndilo vuto lodetsa nkhawa kwambiri.

• generalized nkhawa matenda
• mantha mantha
• mantha (phobia)
• Agoraphobia
• kulekana nkhawa matenda

Momwe mungathandizire wokondedwa wanu ndi nkhawa

Ngati muli pafupi ndi munthu amene ali ndi vuto la nkhawa, mungadzimve kuti simukudziwa choti muchite. Amadziwa kuti nthawi zambiri zomwe akukumana nazo zimakhala zopanda nzeru ndipo malingaliro awo amakono sangakhale olondola. Mukundiuza izi? Kodi mungatani kuti mnzanuyo amve bwino popanda kuchepetsa maganizo awo?

Pali zinthu zenizeni zomwe mungachite kuti mupange "malo otetezeka" kwa anthu omwe ali ndi nkhawa. Nawa malangizo.

Dziwani kuti simunalephere

M’maganizo mwanu komanso pochita zinthu ndi munthu winayo, yesani kuganizira za vuto la munthu winayo kukhala losiyana ndi lanu. Ngakhale kuti zimawonjezera mtundu wa moyo, ndi chilema, osati chikhalidwe.

Anthu omwe ali ndi nkhawa amakhala ochulukirapo kuposa nkhawa zawo, ndipo njira yachifundo ndiyo kuwatenga ngati anthu omwe ali ndi vuto la nkhawa.

asiye kuimba mlandu

Nkhawa imakhala ndi chibadwa, biochemical, ndi chilengedwe, choncho kumbukirani kuti mnzanuyo sanasankhe kumverera motere. Komanso, nkhawa sizinthu zomwe mumakumbatira kuti muwononge anthu kapena kuwononga mapulani anu.

Komabe, matenda a nkhawa sizinthu zomwe mungathe kuziletsa.

Dziwani kuti pali zoyambitsa zina

Njira yabwino yothetsera nkhawa za mnzanu ndikumvetsetsa zomwe zimayambitsa. Anthu omwe ali ndi nkhawa nthawi zambiri amadziwa momwe zimakhalira kukhala ndi nkhawa.

Ngakhale kuti sitingathe kuteteza kuzinthu zonse zoyambitsa, zingakhale zothandiza kuthandiza anthu kukhala okhudzidwa kwambiri ndi iwo. Mukhozanso kumvetsetsa chifukwa chake nkhawa ya mnzanuyo imakula nthawi zina.

Khalani womvetsera womasuka

Imodzi mwa mphatso zazikulu kwambiri zimene mungapereke kwa munthu amene akuda nkhawa ndiyo kumumvera chisoni ndi kumumvera. Kulimbana ndi matenda a nkhawa kungakhale kudzipatula komanso kuchititsa manyazi.

Kukhala ndi munthu wina woti mum’fotokozere moona mtima za zomwe mukukumana nazo komanso mmene mukumvera kungakhale kolimbikitsa komanso kuchiritsa, makamaka ngati munthuyo akumvetsera mwachifundo komanso mopanda chiweruzo.

Monga womvera, kumbukirani kuti n’kofunika kungokhala ndi munthu wina, m’malo mopereka maganizo, malangizo, kapena kuyesa “kuthetsa” kapena “kukonza” chinachake.

Mawu oti mugwiritse ntchito pamene mnzanu akumva nkhawa

Pamene mukuthandiza mnzanuyo kuthana ndi vuto la nkhawa, mungakhale mukuganiza kuti munganene chiyani. Ndi iko komwe, simufuna kunena chilichonse chimene chingam’chititse munthu kudera nkhaŵa kwambiri.

Nawa malingaliro a zomwe munganene munthawi ngati izi.

• "Ndili pano ndikumvetsera."
• "Ndikudziwa kuti ndiwe wokondwa."
• "palibe kanthu"
• "Ndi vuto lalikulu kwa inu pompano."
• "Ndikudziwa mphamvu zako"
• "Tikhale limodzi?"
• "Ndabwera, suli wekha"
• “Kodi pali chilichonse chimene ndingachite?”

zinthu zoti musanene

Kumbali ina, pali nthaŵi zina pamene mumafuna kunena chinthu chopanda phindu kwenikweni ndipo chingachititse munthu wina kuda nkhaŵa kwambiri.

Apa tikuwonetsani mitundu ya zinthu zomwe muyenera kupewa kuzinena.

• “Palibe choopa”
• "Palibe nzeru"
• "Khazikani mtima pansi!"
• "Ndikuchita mantha popanda chifukwa."
• "Izi ndi zomwe ndikanachita ndikanakhala iwe ..."
• "Zomwe mukumvazi sizomveka"
• "Zonse zili m'mutu mwanu."

Njira yosinthira

Kafukufuku wawonetsa kugwirizana pakati pa kusokonezeka kwa nkhawa ndi kupsinjika kwa ubale. Komabe, kafukufuku amasonyezanso kuti kuthetsa nkhawa mwa kulankhulana ndi chithandizo kungakhale kothandiza kwambiri.

Ndikofunikanso kumvetsetsa kuti kuthetsa nkhawa za mnzanuyo sizomwe mungachite nokha. Kukhala ndi chithandizo chamankhwala kwa okondedwa anu komanso inu nokha kungakhale kopindulitsa kwambiri.

Limbikitsani wokondedwa wanu kuti athandizidwe

Ngati nkhawa ya mnzanuyo ikukhudza osati ubale wanu wokha komanso moyo wawo, mutha kuganiza zowalimbikitsa kuti athandizidwe. Ndikufuna kufotokozera mokoma mtima momwe ndingathere kuti ndimvetsere.

Mukufuna kuti wokondedwa wanu adziwe kuti safunikira "kukonzedwa," koma kuti kupeza chithandizo kungakhale kolimbikitsa komanso kolimbikitsa.

Njira ziwiri zomwe zimathandizira kwambiri pakuchepetsa nkhawa ndi mankhwala komanso mankhwala. Ngakhale kuti mankhwala okha ndi othandiza kwa anthu ena, kuphatikiza mankhwala ndi mankhwala nthawi zambiri kumakhala kothandiza kwambiri.

Mankhwala omwe amagwiritsidwa ntchito kwambiri pochiza nkhawa ndi cognitive behavioral therapy (CBT) ndi exposure therapy. Mankhwala omwe amagwiritsidwa ntchito pochiza nkhawa ndi monga anxiolytics monga benzodiazepines, antidepressants (SSRIs), ndi beta-blockers.

Konzani malingaliro anu pa nkhawa za mnzanuyo

Kuchita ndi munthu amene ali ndi vuto la nkhawa kungakhale kovuta, ndipo akhoza kuchita mwachiwawa pazomwe zikumuchitikira. Izi ndi zachilendo komanso zomveka. Ndikofunika kupeza nthawi yodzisamalira komanso kudzimvera chisoni.

Ngati mukupeza kuti ndizovuta kupirira kapena kukhala ndi malingaliro osathandiza pa nkhawa ya mnzanuyo, mungafunike kulingalira uphungu kapena chithandizo.

Ganizirani chithandizo chamagulu

Kulankhulana ndikofunikira mukakhala paubwenzi ndi munthu yemwe akulimbana ndi vuto la nkhawa. Nthawi zina thandizo lakunja lingafunike kuthetsa nkhani zoyankhulirana.

Pamenepa, chithandizo chamagulu ndi uphungu zingakhale zogwira mtima. Inu ndi munthu winayo mudzakhala omasuka komanso omvetsetsa, ndipo mudzaphunzira njira zolankhulirana zogwira mtima.

Pomaliza

Ena mwa anthu okonda kulenga, ozindikira, komanso okonda anthu amakhala ndi vuto la nkhawa, ndipo ndizotheka kuti mudzakumana ndi munthu yemwe ali ndi vuto la nkhawa nthawi ina m'moyo wanu. Zingakhale zovuta kuyenda paubwenzi ndi munthu amene ali ndi nkhawa, koma phindu lingakhale lalikulu ngati mutayesetsa.

Ndipotu, kumvetsetsa munthu amene ali ndi nkhawa komanso kuphunzira kulankhulana mogwira mtima kungathandize kuti nonse mukhale ogwirizana komanso kuti muzigwirizana kwambiri. Musalole kuti vuto lanu la nkhawa likulepheretseni kukhala ndi ubale wabwino.