Za Kuda Nkhawa Ndi Mphatso Kwa Anthu Omwe Ali Ndi Nkhawa

nkhawa ndi Maganizo amadziwika ndi mkhalidwe wosasangalatsa wamkati chipwirikiti, nthawi zambiri amaphatikizidwa ndi machitidwe amanjenje monga kuyenda mobwerera, madandaulo somaticndipo mphekesera. Zimaphatikizapo mantha osasangalatsa amantha akuyembekezera zochitika.

Kuda nkhawa ndikumverera kosakhazikika komanso nkhawa, nthawi zambiri amakhala osasunthika ngati kuchita monyanyira ku mkhalidwe womwe umangowonedwa ngati wowopsa. Nthawi zambiri zimaphatikizidwa ndi kusokonezeka kwa minofu, kupumula, kutopa, kulephera kupuma, kupindika m'mimba, komanso mavuto am'maganizo. Kuda nkhawa kumagwirizana kwambiri ndi mantha, yomwe ndi yankho ku chenicheni kapena chodziwika msanga kuopseza; kuda nkhawa kumaphatikizapo kuyembekezera zoopsa mtsogolo kuphatikiza mantha. Anthu omwe akukumana ndi nkhawa amatha kusiya zinthu zomwe zidawakhumudwitsa m'mbuyomu.

Ngakhale nkhawa imatha kuonedwa ngati yankho labwinobwino la anthu, ikakhala yochulukirapo kapena yopitilira nthawi yopitilira chitukuko imapezeka kuti ndi nkhawa nkhawa. Pali mitundu yambiri yamavuto (monga Generalized Anxiety Disorder ndi Obsessive Compulsive Disorder) ndimatanthauzidwe ena azachipatala. Chimodzi mwazotanthauzira zamatenda amisala, omwe amasiyanitsa ndi nkhawa zamasiku onse, ndikuti chimapitilira, chimakhala miyezi isanu ndi umodzi kapena kupitilira apo, ngakhale muyeso wa nthawi yayitali umakhala chitsogozo chokwanira chololeza pang'ono kusinthasintha ndipo nthawi zina zazifupi mwa ana.

Nkhawa vs. mantha

Kuda nkhawa kumasiyanitsidwa ndi mantha. Kuda nkhawa kumakhudzana ndi machitidwe a kumenya nkhondo kapena kuthawa mayankho, kudziletsa kapena kuthawa. Zimachitika munthawi zomwe zimawonedwa ngati zosalamulirika kapena zosapeweka, koma osati zenizeni. 

A David Barlow amatanthauzira nkhawa kuti ndi "mkhalidwe wamtsogolo womwe munthu amakhala wosakonzeka kapena wokonzekera kuyesera kupirira ndi zochitika zoipa zomwe zikubwera, ”ndikuti ndi kusiyana pakati pa zoopsa zamtsogolo ndi zamtsogolo zomwe zimagawanitsa nkhawa komanso mantha. Kulongosola kwina kwa nkhawa ndikumva kuwawa, mantha, mantha, kapena mantha. Mu psychology yabwino, kuda nkhawa kumafotokozedwa ngati mkhalidwe wamaganizidwe womwe amabwera chifukwa chovuta lomwe mutuwo sukukwanira kulimbana luso.

Mantha ndi nkhawa zitha kusiyanitsidwa m'magawo anayi: (1) kutalika kwa zokumana nazo, (2) kuyang'ana kwakanthawi, (3) kuwopsa kwake, ndi (4) malangizo olimbikitsidwa. Mantha ndi a kanthawi kochepa, amakumbukira pakadali pano, amatsogolera ku chiwopsezo china, ndikuthandizira kuthawa zoopseza; nkhawa, kumbali inayo, imagwira ntchito kwanthawi yayitali, ikuyang'ana mtsogolo, imayang'ana kwambiri kuwopseza, ndikulimbikitsa kusamala kwambiri poyandikira zomwe zingawopseze ndikusokoneza kulimbana bwino.

Joseph E. LeDoux ndi Lisa Feldman Barrett onsewa adayesetsa kusiyanitsa mayankho omwe amawopseza kuchokera kuzinthu zina zokhudzana ndi kuzindikira mkati mwa nkhawa.

zizindikiro

Kuda nkhawa kumatha kupezeka ndi zizindikilo zazitali, zokopa za tsiku ndi tsiku zomwe zimachepetsa kukhala ndi moyo, wotchedwa nkhawa yayikulu (kapena yodziwika), kapena imatha kupezeka mwachidule ndikumangokhala pang'ono, kupsinjika mantha, yotchedwa nkhawa yayikulu. Zizindikiro za nkhawa zimatha kuchuluka, kulimba, komanso kuchuluka, kutengera munthu. Ngakhale pafupifupi aliyense adakhalapo ndi nkhawa nthawi ina m'miyoyo yawo, ambiri samakhala ndimavuto akanthawi yayitali ndi nkhawa.

Kuda nkhawa kumatha kuyambitsa matenda amisala komanso thupi.

Chiwopsezo cha nkhawa chomwe chimayambitsa kukhumudwa chimatha ngakhale kudzipangitsa kuti munthu adzivulaze, ndichifukwa chake pamakhala ma telefoni ambiri odziletsa odzipha.

Zomwe zimachitika pakakhala nkhawa zimaphatikizaponso kusiya zinthu zomwe zidadzetsa nkhawa m'mbuyomu. Zotsatira zina zingaphatikizepo kusintha kwa magonedwe, kusintha kwa zizolowezi, kuwonjezera kapena kuchepa pakudya, komanso kukulitsa zovuta zamagalimoto (monga kugogoda phazi).

Zovuta zakumvako nkhawa zitha kuphatikizira "mantha kapena mantha, kusakhazikika, kusakhazikika kapena kudumpha, kuyembekezera zoyipa, kukwiya, kupumula, kuyang'anira (ndikudikirira) zizindikiro (ndi zochitika) za ngozi, ndikumverera ngati malingaliro anu kusowa kanthu "komanso" maloto olota / maloto oyipa, kutengeka ndimaganizo, kale anawona, kumva ngati kuti zonse ndi zoopsa. ” Zitha kuphatikizira zokumana nazo zosamveka bwino ndikudzimva wopanda thandizo.

Kukhazikika kwa nkhawa kumatha kukhala ndi malingaliro okhudzana ndi zoopsa, monga kuopa kufa: “Mutha ... kuwopa kuti kupweteka pachifuwa ndi nthenda yakupha ya mtima kapena kuti kuwombera pamutu panu kumachitika chifukwa cha chotupa kapena khunyu. Mumamva mantha kwambiri mukamaganiza zakufa, kapena mumaganizira za izo nthawi zambiri kuposa zachibadwa, kapena simungathe kuzikumbukira. ”

Zizindikiro zakuthupi za nkhawa zingaphatikizepo:

• Neurological, monga mutu, paresthesias, fasciculations, vutolokapena kapangidwe.
• Kugaya m'mimba, ngati kupweteka m'mimba, nseru, kutsekula, kunyoza, Mlomo woumakapena bolus.
• Kupuma, monga kupuma movutikira kapena kupuma movutikira.
• Mtima, monga palpitations, tachycardiakapena kupweteka pachifuwa.
• Minofu, monga kutopa, kunjenjemerakapena zovuta.
• Chodulira, monga thukutakapena zosangalatsa khungu.
• Uro-maliseche, monga kukodza nthawi zambiri, kufulumira kwamikodzo, dyspareuniakapena mpheto, matenda am'mimba am'mimba. Mahomoni opanikizika omwe amatulutsidwa modetsa nkhawa amakhudza matumbo ndipo amatha kuwonetsa zizindikilo zomwe zimatha kukulitsa kapena kukulitsa IBS.

mitundu

Pali mitundu yambiri ya nkhawa. Zofunika kuda nkhawa kumatha kuchitika munthu akakumana ndi mavuto mantha, ndi mavuto omwe alipokapena osangalatsa kumverera. Anthu amathanso kukumana nawo nkhawa zamasamu, nkhawa yamtu, siteji yamanthakapena kuda nkhawa. Kusokonezeka maganizo amatanthauza kuopa kukanidwa ndikuwunikidwa koyipa ndi anthu ena.

Zofunika

Wafilosofi Søren Kierkegaard, mu Lingaliro la Kuda Nkhawa (1844), adalongosola nkhawa kapena mantha omwe amakhudzana ndi "chizungulire chaufulu" ndipo adatinso kuthekera kothetseratu nkhawa kudzera pakudziyang'anira pawokha ndikusankha. Mu Art ndi Wojambula (1932), wama psychologist Otto Udindo adalemba kuti kusokonezeka maganizo kubadwa chinali chizindikiro chodziwika bwino chamunthu cha nkhawa zomwe zimakhalapo ndipo chimaphatikizapo mantha omwe amakhala nawo panthawi yomweyo - ndikulakalaka - kupatukana, kudzipatula, ndikusiyanitsa.

The wazamulungu Paul Tillich amadziwika kuti ali ndi nkhawa monga "dziko lomwe pokhala akudziwa kuti mwina sangachite chilichonse ” makhalidwe abwino (kupalamula ndi kutsutsidwa), ndipo wauzimu (zopanda pake ndi zopanda tanthauzo).

Malinga ndi Tillich, chomaliza pamitundu itatu iyi yazovuta, monga nkhawa zauzimu, ndizofala kwambiri masiku ano pomwe enawo anali odziwika kale. Tillich akuti nkhawa iyi itha kukhala Adalandira monga gawo la chikhalidwe cha anthu kapena akhoza kutsutsidwa koma ndi zotsatirapo zoyipa. Momwe zimakhalira, kuda nkhawa kwauzimu kumatha "kuyendetsa munthuyo pakupanga chidziwitso m'mawu otanthauzira omwe amathandizidwa ndi miyambo ndi ulamuliro”Ngakhale" kutsimikizika kosakayika sikumangidwa pathanthwe la chenicheni".

Malinga ndi Viktor kunena mosabisa, wolemba wa Munthu Akufunafuna Tanthauzo, pamene munthu akukumana ndi zoopsa zakufa, chinthu chachikulu koposa pazokhumba za anthu ndicho kupeza tanthauzo la moyo kuthana ndi "kupwetekedwa mtima kosalephera" popeza imfa ili pafupi.

Kutengera ndi komwe kumawopseza, lingaliro la psychoanalytic limasiyanitsa mitundu iyi ya nkhawa:

• zimathandizadi
• neurotic
• makhalidwe abwino

Kuyesa ndi magwiridwe antchito

Malinga ndi Lamulo la Yerkes-Dodson, mulingo woyenera kwambiri wadzutsa ndikofunikira kuti mumalize bwino ntchito monga mayeso, magwiridwe antchito, kapena mpikisano. Komabe, nkhawa kapena mulingo wakudzutsa ukadutsa momwemo, zotsatira zake ndikuchepa kwa magwiridwe antchito.

Nkhawa za mayeso ndi kusakhazikika, mantha, kapena mantha omwe ophunzira omwe amawopa kulephera mayeso. Ophunzira omwe ali ndi nkhawa yoyesedwa atha kukumana ndi izi: mayanjano a sukulu ndi kufunika kwanu; kuopa manyazi aphunzitsi; kuwopa kudzipatula kuchokera kwa makolo kapena abwenzi; nthawi zovuta; kapena kumva kuti walephera kudziletsa. Kutuluka thukuta, chizungulire, kupweteka mutu, kugunda kwa mtima, nseru, kungoyenda, kulira kosalamulirika kapena kuseka ndi kuledzera padesiki zonse ndizofala. Chifukwa nkhawa yamayeso imadalira kuwopa kuwunika koyipa, kutsutsana kulipo ngati nkhawa yamayeso ndiyokhayo yomwe imayambitsa matendawa kapena ndi mtundu wina wamakhalidwe phobia. DSM-IV imagwiritsa ntchito nkhawa zoyeserera ngati mtundu wamtundu wina wamanthu.

Ngakhale kuti mawu oti “nkhawa yoyezetsa” amatanthauza makamaka ophunzira, antchito ambiri amagawana zomwezo pokhudzana ndi ntchito kapena ntchito yawo. Kuopa kulephera kugwira ntchito ndi kuonedwa molakwa chifukwa cha kulephera kungakhale ndi chiyambukiro choipa chofananacho pa wamkuluyo. Kuwongolera nkhawa zamayesero kumayang'ana kwambiri pakupumula ndikupanga njira zothetsera nkhawa. (Mphatso kwa Anthu Odandaula)

Kuda nkhawa kwachilendo, kucheza pagulu

Nthawi zambiri anthu amafuna kuvomerezedwa ndi anzawo ndipo motero nthawi zina amawopa kukanidwa ndi ena. Kuopa kuweruzidwa ndi ena kumatha kubweretsa nkhawa m'malo okhala.

Kuda nkhawa mukamacheza, makamaka pakati pa alendo, kumakhala kofala pakati pa achinyamata. Zitha kupitilirabe kufikira munthu wamkulu ndikukhala nkhawa kapena chikhalidwe cha anthu. "Kuda nkhawa kwachilendo”Mwa ana ang'onoang'ono samaonedwa ngati mantha. Akuluakulu, kuwopa anthu ena mopitilira muyeso sikhala gawo wamba lachitukuko; amatchedwa nkhaŵa zadziko. Malinga ndi a Cutting, oopa kucheza ndi anzawo sawopa gulu la anthu koma amaopa kuti adzaweruzidwa molakwika.

Kusokonezeka maganizo zimasiyanasiyana pamlingo ndi kuuma kwake. Kwa anthu ena, amadziwika kuti amakumana ndi zovuta kapena zovuta pocheza nawo (mwachitsanzo kukumbatirana, kugwirana chanza, ndi zina), pomwe nthawi zina kumatha kuchititsa mantha kucheza ndi anthu omwe sawadziwa konse. Omwe ali ndi vutoli atha kulepheretsa moyo wawo kuti athane ndi nkhawa, kuchepetsa kucheza komwe kuli kotheka. Kuda nkhawa ndi anthu kumathandizanso pamavuto ena amunthu, kuphatikiza kupewa mavuto amunthu.

Momwe munthu amaopera kukumana ndi ena omwe sawadziwa bwino, anthu ena amatha kukhala ndi nkhawa makamaka mukamayanjana ndi mamembala akunja, kapena anthu omwe amagawana mamembala osiyanasiyana (mwachitsanzo, mtundu, fuko, gulu, jenda, ndi ena). Kutengera mawonekedwe am'mbuyomu, kuzindikira, komanso mawonekedwe, kulumikizana kwamagulu kumatha kukhala kopanikiza ndipo kumabweretsa nkhawa. Mantha awa kapena mantha olumikizana ndi mamembala akunja nthawi zambiri amatchedwa nkhawa zamitundu kapena zamagulu.

Monga momwe ziliri ndi mitundu yowonjezera ya nkhaŵa zadziko, kuda nkhawa kwamagulu angapo kumatha kukhala ndi machitidwe, kuzindikira, komanso zovuta. Mwachitsanzo, kuwonjezeka kwa kusanja mwadongosolo komanso kusinthasintha chidziwitso kumatha kuchitika pakakhala nkhawa. Zowonadi, izi ndizogwirizana ndi ntchito yofananira yokomera chidwi chonse. Kuphatikiza apo kafukufuku waposachedwa apeza kuti kuwunika kosiyanasiyana kwamitundu (mwachitsanzo malingaliro okondera) kumatha kukulitsidwa pakulumikizana kwamagulu. Zochitika zoyipa zawonetsedwa pakupanga osati ziyembekezo zoyipa zokha, komanso kupewa, kapena kutsutsana, monga kudana. Kuphatikiza apo, poyerekeza ndi milingo ya nkhawa komanso kuyeserera kwazidziwitso (mwachitsanzo, kuwongolera malingaliro ndikudziwonetsera nokha) m'magulu amkati mwa magulu, kuchuluka ndi kuchepa kwa chuma kumatha kukulirakulira mgululi.

Okondedwa awo akamavutika maganizo, si iwowo amene amafuna chithandizo kapena chithandizo.

Koma chifukwa mumawakonda kapena kuwasamalira kuposa ena, muyenera kuchita kena kake kuwaiwalitsa nkhawa zawo, posachedwa.

Ngakhale munthu ali ndi nkhawa, amafunikira chithandizo kuti atuluke.

Ndipo kupereka mphatso ndi njira yabwino yowayiwalitsa nkhawa zawo. (Mphatso Kwa Anthu Omwe Akuda Nkhawa)

Mphatso za 18 za Munthu Wodandaula ndi Kukhumudwa

Tinagawa mphatsozo pamutu wankhani zingapo kuti musankhe mosavuta.

Kusisita Mphatso Kwa Anthu Omwe Amada Nkhawa

1. Makina Opangira Thupi

Magulu atatu othamanga a vesti ya 3D iyi amalola kuti munthu azigwiritsa ntchito mphamvu yoyenera komanso yoyenera kuti athetse ululu wam'mimba, potero amachepetsa kupsinjika.

2. Rollerball Massager

Ngati kupsinjika kumakhudzana ndi ntchito yakuofesi, massager yama rollerball iyi ndi mphatso yabwino kwambiri yopumulira.

Mphatso Zakuchiritsa za Anthu Omwe Akuvutika Maganizo

Aromatherapy yatsimikizira kuti imakhudza kwambiri anthu omwe ali ndi nkhawa polimbikitsa olandila mphuno ndi kutumiza mauthenga otonthoza ku dongosolo lamanjenje.

3. Fungo Lamafuta Osiyanasiyana Amafuta

Mphatso iyi ndi yabwino kwa iwo omwe ali ndi nkhawa yokhudzana ndi ntchito kapena omwe sagona tulo choncho amafunika kukhala mwamtendere ndi omasuka akabwera kunyumba.

4. Mkanda Wopangira Mafuta

Ndi chisankho chabwino kupereka mphatso kwa mayi wapakhomo yemwe ali ndi nkhawa chifukwa cha mavuto apabanja. (Mphatso Kwa Anthu Omwe Akuda Nkhawa)

5. Diffuser Kandulo Nyali

Imodzi mwa mphatso zabwino zothandiza kupsinjika komwe mungapatse mnzanu yemwe ali ndi nkhawa.

Maluso ake azachiritso amatha kupanga malo abata komanso amtendere mchipinda chake. (Mphatso Kwa Anthu Omwe Akuda Nkhawa)

6. Chofukizira Chopangidwa ndi Manja

Sangalalani ndi malingaliro amatsenga ndi otakasuka a wopanga zofukizirayu yemwe atha kudzaza chipinda chonse ndi kafungo ka okondedwa anu. (Mphatso Kwa Anthu Omwe Akuda Nkhawa)

Mphatso Zachikondi Kwa Anthu Oda nkhawa

7. Chikondi Chobisika Mkanda

Mukuyang'ana njira yapadera yosonyezera chikondi chanu kwa munthu amene ali ndi nkhawa? Mkanda wosavuta koma wokongolawo umapereka njira yapaderadera komanso yosangalatsa, yanzeru yonena kuti "Ndimakukondani" kwa winawake. (Mphatso Kwa Anthu Omwe Akuda Nkhawa)

8. Kukhudza Kwenikweni Maluwa Maluwa

Maluwa ndi njira zabwino zofotokozera zakukhosi kwanu. Dengu la mphatso yodetsa nkhawa ili ndi maluwa 12 okhudza kukhudzika kwenikweni. (Mphatso Kwa Anthu Omwe Akuda Nkhawa)

Mphatso Zoyenda Kwa Achibale Anu Ovutika Maganizo

9. Travel chikwama

Nthawi zambiri, kusintha malo omwe mukukhala kungakuthandizeni kuthana ndi nkhawa.

Ndiye bwanji kupatsa munthu wopsinjika mphatso yomwe ingamulimbikitse kuyenda? (Mphatso Kwa Anthu Omwe Akuda Nkhawa)

10. Bulangeti lakunja

Munthu wopsinjika ayenera kulimbikitsidwa kuti apite kunja ndi kusakanikirana ndi ena kuyiwala nkhawa zawo.

Kodi ndi mphatso iti yabwino kwambiri kupatula yomwe imamupangitsa kuti atuluke? Lamula tsopano kwa bwenzi lako lokhumudwa. (Mphatso Kwa Anthu Omwe Akuda Nkhawa)

Mphatso Zokongoletsa Kwa Wina Wodandaula

Zinthu zokongoletsa ndichisankho chabwino kwambiri pankhani ya mphatso kwa anthu omwe ali ndi nkhawa. Pansipa pali mndandanda wa mphatso zotere (Mphatso za Anthu Omwe Nkhawa)

11. Matsenga a Cherry Blossom Tree

Maganizo a munthu wopanikizika amasintha akangowona miyala yoyamba yamitengo iyi. (Mphatso Kwa Anthu Omwe Akuda Nkhawa)

12. Nyali ya Panja ya LED

Chogulitsachi chimapereka chithunzithunzi cha lawi lamoto popanda chiopsezo chilichonse. (Mphatso Kwa Anthu Omwe Akuda Nkhawa)

Mphatso Zovala Kwa Anthu Omwe Amada Nkhawa

Mphatso yazovala yakhala ndi phindu lapadera chifukwa imakhala pafupi ndi thupi lanu mosiyana ndi mphatso zina zomwe zimakhala patebulo ndipo sizimawonetsedwa. (Mphatso Kwa Anthu Omwe Akuda Nkhawa)

13. T-Shirt Zosindikizidwa Zolimbikitsa

Palibe chomwe chingakutonthozeni koposa kudzipereka nokha kwa Mbuye wanu kapena kwa omwe akutchedwa kuti apamwamba.

T-sheti yokhala ndi mawu olumikizidwa ikhoza kukhala mphatso yolimbikitsa kwa iye. (Mphatso Kwa Anthu Omwe Akuda Nkhawa)

Mphatso Zina Zothetsera Kupsinjika

14. Yoga kapena Acupressure Mat

Mphatso ya amuna omwe ali ndi nkhawa ikhoza kukhala chinthu chomwe chimamupangitsa kuchita masewera olimbitsa thupi kapena kutengeka.

Pachifukwa ichi, yoga kapena mphini wa mphini ikhoza kukhala mphatso yokondedwa. (Mphatso Kwa Anthu Omwe Akuda Nkhawa)

15. Kujambula kapena Kufufuza Buku

Buku lojambula lingakhale mphatso yabwino kwa omwe ali ndi nkhawa.

Buku la utoto siliyenera kuwonedwa ngati chochitika cha ana okha. M'malo mwake, mabuku oterewa ndi chida chothandiza kwa munthu wopsinjika. (Mphatso Kwa Anthu Omwe Akuda Nkhawa)

16. Wodyetsa Mbalame

Monga tanena kale, mukamayandikira kwambiri chilengedwe, mumakhala ndi mwayi wochepa wokhumudwa. Kodi chingakhale kulumikizana kwabwino kwambiri ndi chilengedwe kupatula ubale ndi mbalame? (Mphatso Kwa Anthu Omwe Akuda Nkhawa)

17. Masewera Osangalatsa

Chophimba chokongoletsera kunyumba choterechi ndi imodzi mwa mphatso zabwino kwa amuna omwe ali ndi nkhawa, chifukwa cha kapangidwe kake kokongola. (Mphatso Kwa Anthu Omwe Akuda Nkhawa)

18. Mkanda Waubwenzi kwa Galu Wanu Ndi Inunso

Kafukufuku waposachedwa awonetsa kuti kupusa nyama monga agalu kumawonjezera chitetezo chamunthu. Mkanda uwu ndi njira yapadera yosonyezera chikondi cha munthu pa chiweto chake. (Mphatso Kwa Anthu Omwe Akuda Nkhawa)

Kutsiliza

Chifukwa chake, zomwe zili pamwambazi ndi yankho lokwanira pamafunso anu amomwe mungathandizire anthu omwe ali ndi nkhawa.

Kuphatikiza pa zomwe zili pamwambapa, ngati muli ndi bwenzi lochita chidwi kwambiri, mphatso kwa oyenda imathanso kuthandizanso.

Mphatso kwa wina amene ali ndi vuto la nkhawa imatha kugwira ntchito kwambiri kuposa momwe timaganizira.

Mphatso zimatha kufotokoza mawu omwe mawu okha sangathe. Zikuwonetsa momwe munthu wopsinjika amatanthauza kwa inu, ndipo nthawi zina ndizomwe amafunikira.

Mwa kupereka mphatso, mumasiya chidwi kwa okondedwa anu omwe, atachiritsidwa, sadzakuiwalani.

Musaiwale kuyankhapo ndi omwe mumawakonda.

Komanso, musaiwale kupinikiza / kusungitsa chizindikiro ndikuyendera yathu Blog kuti mumve zambiri zosangalatsa koma zoyambirira.