Momwe mungathetsere kukhumudwa, nkhawa komanso kusungulumwa panokha

Matenda okhumudwa ndimavuto amisala omwe anthu amakhala otaya mtima komanso okhumudwa. Nthawi zambiri zimaphatikizidwa ndi kutayika kwa chidwi m'moyo. Mosadabwitsa, kukhumudwa kumalakwitsa chifukwa chokhala osasangalala. Tiyeni tiwone momwe mungathetsere kukhumudwa kwanu kwanu.

Ndiroleni ine ndilembere zizindikiro zoyamba za kukhumudwa. Chidziwitso ichi chikhala chothandiza pamoyo.

• Kunyalanyaza zochitika zapano, monga pamavuto azaka zapakati pazaka 40 mwa amuna.
• Kusachita kanthu pa nkhani zomvetsa chisoni komanso zosangalatsa.
• Kugona pafupipafupi mosasamala kuchuluka kwa nthawi yomwe mumagona.
• Kupanda mantha, chisangalalo, chikondi, kusungulumwa.
• Kutopa, kusasamala, kulephera kulingalira ndi kusokoneza.
• Kulakalaka kudya.
• Kutha kwachisangalalo muzinthu zosangalatsa, zosangalatsa komanso zochitika zomwe zimalimbikitsa.
• Maganizo ofuna kudzipha.

Ngati izi zikuwonetsedwa, ndi bwino kuyamba kulimbana ndi kukhumudwa. Zikatero, tikulimbikitsidwa kukaonana ndi dokotala, chifukwa kukhumudwa komwe kunyalanyazidwa ndi matenda oopsa.

Dokotala amalangiza antidepressants - mankhwala omwe amachepetsa mulingo wa dopamine ndi serotonin mthupi. Zotsatira zake, zomwe zimatsatira matendawa zimachoka kwakanthawi.

Njira Zazokha Zothetsera Kukhumudwa

Ngati mkhalidwe wachisoni siwachipatala, mutha kuthetsa matendawa nokha. Tiyeni tiwone njira zosavuta koma zothandiza kuthana ndi kukhumudwa.

1. Kuthamangira kwa adrenaline... Maganizo amphamvu okha ndi omwe amatha kupyola pamavuto. Zimayambitsa ntchito yawo yochulukirapo, kuthandiza kugwedeza moyo ndi thupi.
2. Kulankhulana... M'mikhalidwe yovutika maganizo, palibe chikhumbo cholankhulana. Anthu amakhala osungulumwa, samachoka mnyumba zawo osachita chilichonse. Kuyankhulana ndi anthu kudzakuthandizani kuti musagwere kuphompho. Ngati mukufuna kubwezeretsa moyo, osanyalanyaza kulumikizana.
3. Palibe zodandaula ndi kulira... Mosiyana ndi mfundo yapita, muyenera kudandaula kawirikawiri kwa okondedwa anu. Nthawi zonse amalankhula za vutoli, chidwi chimayang'ana pa ilo, lomwe limakhudza thupi.
4. Zosefera malingaliro... Mfundoyi ikufanana ndi yapita, koma imakhudza kudzilankhula nokha. Maganizo oipa amachititsa zinthu kuipiraipira. Ndizovuta kuti musaganize zavutolo, lowetsani malingaliro anu m'njira yabwino. Iwalani za nyengo zoyipa kapena zochitika.
5. Kuwonera makanema apa TV... Ndi kukhumudwa, ngakhale makanema a Chaka Chatsopano alibe chidwi. M'malo mwake, sinthani makanema apa TV. Chifukwa chake lekani zochitikazo, kuyang'ana kwambiri chiwembu cha chithunzicho. Mutha kupeza makanema ambiri pa TV amitundu yosiyanasiyana yomwe imapangitsa kuti mukhale ndi chidwi ndi moyo.
6. Msasa... Amayi Achilengedwe ali okonzeka kuthandiza okhala padziko lapansi. Pitani kokayenda ndi anzanu kapena mupite kokayenda nokha. Ngakhale kunja kukuzizira, pitani pa skiing kapena sledging.
7. Zoyesera za mawonekedwe... Sinthani mawonekedwe anu, sintha mawonekedwe anu ndikukongoletsanso zovala zanu. Povutika maganizo, mawonekedwe ndi chinthu chomaliza chomwe munthu amasangalatsidwa nacho, koma kusintha kwakunja kudzachepetsa tsogolo.
8. Kusintha kwa chilengedwe... Malo osasangalatsa amathandizira kuyambitsa kukhumudwa. Sinthani ndi njira iliyonse.
9. Masewera... Pazovuta zosavuta, zolimbitsa thupi ndizokwanira. Ngati kuvutika maganizo kunyalanyazidwa, kutopa kwakuthupi ndikofunikira. Dzikakamizeni kuti mupope ndikuchita masewera olimbitsa thupi.
10. Mphamvu zamaganizidwe... Popanda izi, maupangiri omwe atchulidwawa ndiosagwira. Ngati mukuvutika maganizo, simukufuna kuchita kanthu, koma yesani. Mosasamala momwe mukumvera, khalani moyo wokangalika.

Malangizo a Kanema

Ngati njira izi zothanirana ndi kukhumudwa sizikuthandizani, funani akatswiri kuchokera kwa zamaganizidwe. Musazengereze ndipo musachite mantha, aliyense atha kudzipeza ali mumkhalidwe wotere. Sungani thanzi patsogolo, makamaka zikafika ku psyche.

Momwe mungathanirane ndi kukhumudwa komanso kuda nkhawa

Anthu ambiri amavutika maganizo chifukwa moyo ndi wovuta. Ngati mwatopa ndi kutopa, chisoni komanso kusowa chisangalalo, kutsatira zomwe mwalangidwazo, mudzayambiranso moyo wabwino, kupeza chisangalalo ndi chisangalalo. Mkhalidwe wokhumudwitsa womwe udaletsa izi usanduka nthunzi.

• Kumbukirani ubwana wanu, mutalandira jakisoni wotsatira munalandira chokoma. Maswiti amathandizanso polimbana ndi kukhumudwa, chifukwa zimakhudzidwa ndikupanga mahomoni achimwemwe. Gulani keke, pangani bisiketi, kapena imwani tiyi wotentha mutakhala pampando. Kusangalala kotere kumakupatsani mphamvu komanso kusangalala.
• Muthanso kupeza gawo la mahomoni achimwemwe mothandizidwa ndi zolimbitsa thupi. Pitani kumalo ochitira masewera olimbitsa thupi kapena mukathamange panja. Izi zidzakusangalatsani ndikuyika minofu yanu mwadongosolo.
• Kugula kumatha kuthana ndi nkhawa komanso kukhumudwa. Ngakhale mulibe ndalama zoti mugule, pitani kukagula zinthu limodzi ndi wokondedwa wanu, yesani zovala, ndipo sangalalani.
• Pezani wolankhulirana. Ngati mukulephera, tengani galu. Chiweto chimafunikira chisamaliro. Kutenga nthawi ndi chiweto chanu, mudzaiwala zamavuto ndi zovuta.
• Pambuyo pogonana mwachiwawa komanso mwamphamvu, thupi limadzazidwa ndi mphamvu, ndipo malingaliro adzakwera kumwamba.
• Ngati njirazi sizikugwira ntchito, onani dokotala wanu yemwe angakupatseni mankhwala ochepetsa nkhawa. Mosiyana ndi dzinalo, mankhwalawa atsimikizira kuti ndiwothandiza kwambiri polimbana ndi nkhawa.
• Osanyalanyaza chithandizo chamankhwala. Njira zambiri zama psychotherapy zapangidwa kuti zizindikire ndikuchotsa zomwe zimayambitsa nkhawa komanso malingaliro. Mukakhumudwa, dziko lapansi limawoneka lowopsa komanso lokhumudwitsa. Therapy ikonza izi.
• Pofuna kuthana ndi mantha komanso nkhawa, gwiritsani ntchito mankhwala omwe dokotala angakupatseni.
• Nthawi zina, mankhwala owonjezera amatengedwa kuti akhazikitse malingaliro ndi machitidwe. Akatswiri a zamaganizo amalangiza mankhwala kuti athandize kugona.

Mosasamala kanthu za mankhwala ndi nkhawa zanu, idyani moyenera ndikumamatira kuntchito ndikupuma. Musaiwale kuti sizingathandize kuthetsa vutoli mothandizidwa ndi mankhwala osokoneza bongo komanso mowa.

Kuchita masewera olimbitsa thupi kumawerengedwa kuti ndi chida chabwino chothanirana ndi kukhumudwa. Zimakweza malingaliro ndikubweretsa nthawi yakugonjetsa matendawa kuyandikira. Samalani ndi zochitika zotsitsimula. Ndizokhudza maseŵera a yoga ndi kupuma.

Aliyense amadziwa zabwino zokhala ndi moyo wathanzi, koma sikuti aliyense ali ndi mphamvu zotha kusintha miyoyo yawo. Osazengereza, kudya chakudya choyenera komanso kukhala ndi moyo wathanzi kumachepetsa kwambiri zomwe zimayambitsa matendawa.

Momwe mungathetsere kukhumudwa komanso kusungulumwa

Matenda okhumudwitsidwa ndi kusungulumwa ndimatenda amisala omwe amatsogolera ku zovuta zamthupi. Ngati mukuyesetsa kuti mukhale ndi moyo wabwinobwino, gonjetsani matendawo poyamba.

Ganizirani maupangiri othandiza ochokera kwa akatswiri amisala, maluso ndi malingaliro omwe angakuthandizeni kuthana ndi kukhumudwa, nkhawa komanso kusungulumwa. Njira zodzithandizira sizikuphatikizapo kugwiritsa ntchito mankhwala omwe dokotala yekha ndi amene angamupatse.

1. Khalani otanganidwa ndi ntchito... Kuti muthane ndi kusungulumwa, dzikakamizeni ndi ntchito ndi mphamvu zanu zonse. Lambulani malingaliro anu mwakugwira ntchito molimbika. Werengani zotsatira zake ngati ntchito ibweretsa chisangalalo ndi chisangalalo.
2. Chezani ndi anthu... Kulankhulana ndichinsinsi chakuchita bwino. Ndi bwino ngati mutapeza ntchito yokhudzana ndi kulumikizana. Zotsatira zake, mudzatha kupeza ndalama ndikuthana ndi vutoli nthawi yomweyo. Mwa kulumikizana pafupipafupi, muyiwala zakusungulumwa.
3. Khalani ndi cholinga... Pofuna kuthana ndi kukhumudwa, pangani maloto kapena cholinga chomwe chingatenge zaka kukwaniritsa. Zolinga zing'onozing'ono zimayambitsa kupsinjika ndi kusungulumwa. Pamodzi ndi malotowo, pezani chilimbikitso chochitapo kanthu.
4. Dzidziwitseni nokha... Anthu ambiri amavutika kuti athane ndi kukhumudwa komanso kusungulumwa chifukwa samadziona kuti ndi ofunika komanso ntchito yawo. Atachita zazikulu, amatenga zina zokulirapo, osapatsa tanthauzo lapadera tanthauzo lapitalo. Zotsatira zake, samapeza chisangalalo chomwe chimakhala mkati.
5. Khalani ndi chiyembekezo... Wokhala ndi chiyembekezo chokhacho amatha kukhala ndi cholinga ndikuchikwaniritsa ngakhale panali zopinga ndi zopinga. Ngati mukuwopa chilichonse, moyo umakhala wotuwa komanso wopanda tanthauzo. Kodi tingakambirane zamtundu wanji pankhaniyi?
6. Pezani zosangalatsa... Chosangalatsa chomwe mumakonda chingathandizenso kuthana ndi kusungulumwa. Kuchita chinthu chosangalatsa, khalani ndi malingaliro abwino komanso chisangalalo chochuluka. Ngati mulibe chinthu chomwe mumakonda, yang'anani.
7. Tengani nthawi yanu yopuma... Kugwira ntchito nthawi zonse kumawerengedwa ngati njira yabwino yothetsera mavuto. Matenda okhumudwa amakhudza anthu osakwatira omwe ali ndi nthawi yambiri yopuma. Pankhaniyi, vutoli limakulitsidwa ndi kutopa komanso kusokonezeka kwamanjenje.
8. Konzani tsiku lanu... Pangani ndandanda ya sabatayo ndikusunga zolemba zanu. Pangani mndandanda wa ntchito tsiku limodzi kapena sabata. Zotsatira zake, sipadzakhala mavuto ndi choti achite.
9. Werengani... Mabuku angakuthandizeni kukhala osangalala komanso ochita bwino. Aguleni iwo kuchokera m'sitolo yamabuku.
10. Onerani makanema... Mwa kuwonera makanema kapena mapulogalamu a maphunziro, yandikirani cholinga chanu. Chachikulu ndikuti sizimakhudza psyche ndipo sizimakusungulumizani.
11. Pangani banja... Kukhala nokha ndikosasangalatsa ndipo kumabweretsa kukhumudwa. Ngati simuli pabanja, yambirani banja. Ndikhulupirireni, mavuto am'banja komanso maudindo sangakupangitseni kunyong'onyeka. Ngati mwana atuluka, moyo udzakhala wonyezimira ndi chisamaliro komanso chisangalalo.
12. Kukula mwauzimu... Onekerani panja pafupipafupi momwe mungathere. Kukhala nthawi zonse m'makoma anayi sikungabweretse zabwino. Yendani pang'ono mumisewu yamzindawu kangapo patsiku. Mkhalidwe wathanzi udzasintha.
13. Mverani nyimbo... Onetsetsani kuti muli ndi nyimbo kunyumba kwanu. Simuyenera kutsatira mafashoni anyimbo. Chinthu chachikulu ndikuti nyimbo zimakondedwa ndikuthandizira "kupumula".
14. Osadandaula zakale... Zilibe kanthu zomwe zidachitika kale, tsogolo ndilofunika kwambiri. Posankha njirayi, chotsani nkhawa, kusungulumwa komanso nkhawa, kukhumudwa ndi matenda ena amisala omwe amawononga moyo wanu.

Kugwiritsa ntchito malangizowo, mupeza zotsatira. Gwiritsani ntchito osati payekhapayekha, koma mozama.

Malinga ndi kafukufuku, pafupifupi anthu miliyoni zana padziko lapansi ali ndi vuto la kupsinjika. Russia ndi imodzi mwa malo omwe akutsogolera kufalitsa matendawa. Chifukwa chiyani? Zachilengedwe zoyipa? Kuthamanga kwachangu kwa moyo? Kupanda kupumula? Sindikuganiza kuti ndi choncho. Ambiri ali ndi chitetezo champhamvu chamatendawa. Chifukwa chake, izi sizikugwirizana nazo. Chiyambi cha matendawa ndi chozama.

Chifukwa chiyani kukhumudwa kumawoneka?

Kwa zaka zambiri akugwira ntchito ndi odwala ambiri, madokotala azindikira zinthu zingapo zomwe zimapangitsa kuti matendawa awonekere. Amakhala olimbikitsira kuwonekera kwa zoteteza kumatendawa. Mwa iwo:

• Kumwalira kwa wokondedwa.
• Matenda akulu a somatic.
• Mikangano yonse.
• Matenda amisala.
• Chiwawa.
• Zinthu zobadwa nazo.
• Kugwiritsa ntchito mankhwala osalamulirika.
• Kudalira.
• Zochitika pamoyo zovuta kwambiri.

Moyo sungatchedwe wosavuta, koma kukhumudwa sikuwoneka nthawi zonse. Ambiri amapirira zovuta ndipo samawopa magawo a moyo. Koma palinso anthu otere omwe, pakuwona zovuta, amataya mtima. Ndi iwo omwe amakonda kukhumudwa, limodzi ndi mawonekedwe azikhalidwe, thupi komanso kukhumudwa.

Chomwe chimayambitsa kusokonezeka mtima ndikuwonongeka kwa dziko lapansi kwamunthu. Nthawi yomweyo, ali ndi malingaliro olakwika ndipo amakhala mwamtendere ndi dziko lomuzungulira. Munthu wotero sangathe kuthana ndi mavuto ndipo alibe zida zofunika kuti athe kusintha. Zomwe zimayambitsa kuwoneka kwachisoni zili m'malo amisala amunthu.

Kuti muthane ndi matendawa, sikofunikira kuyamwa mopitilira muyeso antidepressants, koma kuti mupeze ndikuchotsa zomwe zimayambitsa matendawa. Njira yokhayi imathandizira kulimbana ndi kukhumudwa. Njira yothandizira ma psychotherapeutic ndiyothandiza kwambiri.

Malinga ndi akatswiri amisala, kupambana kwa chithandizo chimadalira chidwi cha wodwalayo, koma mulingo woyenerera wa dokotala ulinso wofunikira. Ndi ochepa okha omwe amasamalira zaumoyo. Zomwe ndikupatsani pansipa zikakamiza anthu omwe amanyalanyaza thanzi lawo kuti asinthe mawonekedwe awo. Ndikukuuzani chifukwa chake tikulimbikitsidwa kuti tithane ndi kukhumudwa.

Chifukwa cha njira zama psychotherapeutic, ndizotheka kuthana ndi zovuta nthawi iliyonse yakukula. Kumayambiriro koyambirira, chithandizo chimafulumira. Chizindikiro chilichonse, kaya ndi kupweteka kwambiri kapena kusowa kwa malingaliro, chimakhala ngati chizindikiro kuchokera mthupi kuti muthandizidwe. Ngati zikwangwani sizinyalanyazidwa, zimabweretsa zotsatirapo zoyipa, kuphatikizapo kudzipha. Malinga ndi kafukufuku, m'modzi mwa anthu khumi omwe ali ndi vuto lokhumudwa kwambiri amasankha kudzipha.

Mwamwayi, sizimatha chonchi nthawi zonse. Nthawi zambiri, zovuta zamaganizidwe ndi thanzi zimawonekera, mavuto amabwera m'moyo wabanja komanso wabanja, komanso ntchito zaluso.

Matenda okhumudwa awonetsedwa kuti amachititsa kuti moyo ukhale woipitsitsa komanso woipa kwakanthawi. Matendawa sanganyalanyazidwe. Pazizindikiro zoyamba, onetsetsani kuti mwapeza chithandizo choyenera.

Onerani kanemayo: गन Translate करन क trick. Learn Hindi to English Songs Translation (July 2024).