Kukhala Opanda Mantha

Zamkati

• Kuda Nkhawa Kuwerenga
• Kuda nkhawa kwa COVID-19 ndikusintha kwaubwenzi

Mwa anthu, kudzuka kumayendetsedwa ndi dongosolo lodziyimira palokha lamanjenje. Zilembo zinayi zoyambirira, AU-T-O, zimatiuza kuti zikuyenera kugwira ntchito zokha. Njirayi ili ndi magawo awiri: gawo lomwe zokhazikika ife ma hormone opsinjika amatulutsidwa, ndipo gawo lomwe limaposa mahomoni opsinjika ndi pansi-malamulo ife.

Makina omwe amatisintha (dongosolo lamanjenje lomvera) amakhala okhwima mokwanira pakubadwa kuti azitha kugwira ntchito zokha. Koma dongosolo lokhazika pansi (dongosolo lamanjenje la parasympathetic) silikhala laling'ono. Sili wokonzeka kugwira ntchito zokha. Kuti khanda likhazikike, dongosolo lamanjenje lamanjenje limayenera kuyendetsedwa ndi womusamalira.

Kodi wowasamalira amayendetsa bwanji dongosolo lamanjenje la parasympathetic? Wofufuza waluntha, a Stephen Porges, Ph.D., adapeza kuti makinawo amayendetsedwa ndi zikwangwani kuchokera kumaso, mawu, ndi kukhudza kwa munthu wokhazikika. Amati, awa amalumikizidwa mosazindikira. Ngati zikonzedwa bwino, zizindikilozi zimalimbikitsa mitsempha ya vagus, kuwapangitsa kuti apitirire mahomoni opsinjika, amachepetsa mtima, ndikupangitsa kuti mtima wonse ukhale pansi.

Pamene ubongo wamwana umakula, amatha kuchita kuyembekezera . Akatenthedwa, mwanayo amayembekezera kuti wowasamalira awonekere kuti athetse mavuto ake. Tonsefe timadziwa kuti kulingalira kumatha kuyambitsa mantha. Maganizo amathanso kuchita zosiyana. Monga mwana wolira amayembekezera yankho la womusamalira, malingaliro a nkhope ya womusamalira, mawu ake, ndi kukhudza kwake zimayambitsa dongosolo lamanjenje lamanjenje lamwana.

Funso lotsatira ndikulimbitsa. Wosamalirayo akafika kwa mwanayo ndikupeza mwanayo ali wodekha mosayembekezereka, kodi womusamalirayo amatsatirabe ndikulimbikitsa ziyembekezo za mwanayo? Ngati ziyembekezo za mwanayo-zomwe zidayambitsa dongosolo lamanjenje la parasympathetic-zimalimbikitsidwa mobwerezabwereza, pulogalamu "imayikidwa" yomwe idzawukitsa pawokha.

Koma bwanji ngati wosamalira mwana uja akuchoka, akuganiza kuti mwanayo sakufunikira chilichonse? Izi zitha kuwoneka zomveka chifukwa, pakadali pano, mwanayo akuwoneka wodekha. Komabe, ziyembekezo za mwanayo sizingakwaniritsidwe-ndipo zokhazokha zokhazikitsidwa sizingakhazikitsidwe.

Kutulutsidwa kwa mahomoni opsinjika kumayambitsa zomwe timakhudzidwa nazo. Izi ziyenera kukhala momwemo - ngati timakhala ozama kwambiri pakakhala chiwopsezo, timafunikira alamu kuti atilowerere ndikusintha chidwi chathu. Tikazindikira za ngozi zomwe zingachitike, alamu yopitilira imakhala yopanda phindu. Tiyenera kuchepetsa-kuwongolera mokwanira kuti malingaliro amveke bwino, ndikuwona ngati alamuyo idachititsidwa ndi chiwopsezo chenicheni kapena ndi chenjezo labodza. Ngati dongosolo lathu lamanjenje limagwira bwino, timakhala olamulidwa mokwanira kuti oyang'anira athu azitha kuwunika momwe zinthu zilili ndikuthana nawo bwino.

Koma ngati tikhala osasunthika pakokha, mahomoni opanikizika atatulutsidwa, kumverera kwa alamu kumangopitilira mpaka mahomoni opsinjika amangowotcha. Kwa mphindi ziwiri kapena zitatu, "kumenya nkhondo kapena kuthawa" kutsogolera kuzindikira kwathu.

Popanda kudziletsa zokha, timakhala pachiwopsezo cha mantha. Popanda malamulo ochepetsa mahomoni opsinjika, amalepheretsa kuthekera kwathu kusiyanitsa zomwe timaganizira ndi zomwe timazindikira. Mukapanikizika, malingaliro amatenga. Tikaganiza zowopseza, timaziwona ngati zenizeni. Tikaganiza zokodwa, timakodwa. Zotsatira zamantha.

Mwachitsanzo, mahomoni opanikizika akamayambitsa kugunda kwa mtima, titha kuganiza kuti tili ndi vuto la mtima. Ngati mahomoni opsinjika amalepheretsa kuthekera kwathu kusiyanitsa zomwe zimaganiziridwa ndi zenizeni, malingaliro amakhala zenizeni zathu. Timakhala zedi tikudwala matenda a mtima. Popeza chiwopsezo mkati mwa thupi sichingathe kuthawa pothawa, timamva kuti tagwidwa. Zotsatira zamantha.

Pochita mantha, othandizira nthawi zambiri amatembenukira ku Cognitive Behaeveal Therapy. Zowona kuti mankhwalawa ndi ozindikira, komabe, zimabweretsa vuto. Pochita mantha, tili ndi nkhawa zambiri. Ndi ochepa omwe ali ndi nkhawa omwe angadzutsepo mwayiwo ndikugwiritsa ntchito njira zanzeru akapanikizika. Chifukwa chake, ndi 17% yokha mwa anthu amantha omwe amathandizidwa ndi CBT omwe amakhala opanda mantha.

Mwachitsanzo, kuopa kuyenda pandege sikuti kumawopa ngozi nthawi zonse. Nthawi zambiri kumawopa kukhala ndi mantha pouluka, pomwe kuthawa kukapeza mpumulo sikutheka. Poopa kuyendetsa ndege ku Pan Am, tidaphunzitsa makasitomala kuti machitidwe opumira komanso kupumula kumatha kuwongolera malingaliro awo. Komabe pa "ndege yomaliza maphunziro" kumapeto kwa maphunzirowo, ena mwa ophunzira athu adakhala ndi mantha pomwe amachita masewera olimbitsa thupi, monga tidawaphunzitsira.

Kuda Nkhawa Kuwerenga

Kuda nkhawa kwa COVID-19 ndikusintha kwaubwenzi