Zamkatimu
Sizachilendo kumva kutopa, kusungulumwa kapena kukhumudwitsidwa nthawi zina, komabe muyenera kudandaula mukakhala ndi chisoni ichi mpaka zomwe zingakhudze moyo wanu watsiku ndi tsiku.
Usiku ufupika ndipo chilakolako chimazimiririka ndi chisangalalo chokhala ndi moyo, malingaliro amdima akachulukirachulukira ndipo sitimalawanso kalikonse, tikhoza kulimbana ndi kukhumudwa wamanjenje.
Chifukwa cha zizindikilo zake zambiri komanso nthawi yayitali yoyambira, kuwonongeka kwamanjenje sikophweka kuzindikira. Komabe, zizindikiro zina sizimanyenga. Nawu mndandanda wazizindikiro khumi ndi ziwiri zomwe zikuyenera kukuchenjezani.
Ndipo ngati muzindikira kuti muli ndi izi, musataye nthawi kuchitapo kanthu! Mukamachiza kukhumudwa, mudzachira mwachangu.
Zizindikiro za 12 zakukhumudwa zomwe simuyenera kuphonya
1 - Mkhalidwe wokhalitsa wachisoni
Pali kusiyana kwakukulu pakati pa kuphulika kongodutsa ndi mkhalidwe wachisoni wophatikizidwa ndi kumverera kwachabe. Anthu ena omwe ali ndi vuto la kukhumudwa amalifotokoza kuti limagwera mdzenje lopanda njira.
Ngati kumverera kwachisoni kumeneku kumatenga nthawi yayitali ndikuyika utoto m'malingaliro ndi mumtima mwanu, ndiye kuti mwina mukuvutika ndi vuto linalake.
2-Kutaya chidwi ndi zochitika zatsiku ndi tsiku
Zinthu zomwe kale mumazikondanso sizikuchititsani chidwi chanu, samalani. Ndizotheka kuti mukudwala matenda amanjenje.
Matendawa amathetsa kukoma ndi chidwi pazochitika za tsiku ndi tsiku. Popita nthawi, lingaliro lachisangalalo limazimiririka ndipo sitilinso ndi kukoma kwa chilichonse. Kutaya chidwi kumeneku kumakhudzanso libido. Chilakolako chogonana sichimvekanso kapena sichimvekanso mwa anthu ovutika maganizo.
Ichi nthawi zambiri chimakhala chimodzi mwazizindikiro zoyambirira za kukhumudwa. Inde, mkhalidwe wa munthu wopsinjika mtima ndiwosakhazikika kwambiri.
Izi zitha kuchoka mosavuta ndikupsinjika mumphindi zochepa. Amasokonezeka mosavuta, nthawi zambiri amataya malingaliro. Amathanso kukwiya pang'ono mosavuta, chifukwa zimangotengera pang'ono kuti amukwiyitse.
Ndizabwinobwino kukhala ndimasinthidwe osakhumudwa, koma ngati ali wamba komanso olimba kwambiri, ndichizindikiro choti muzindikire.
4- vuto la kudya
Munthu wovutika maganizo amakhala ndi vuto la kudya. Pomwe anthu ena satayikiranso chidwi chodya ndikuchepetsa thupi, ena amatonthozedwa ndi chakudya ndikuchepetsa.
Kutaya thupi kapena kupindula msanga ndichizindikiro china choyenera kukumbukira.
Monga mukuganizira, kukhumudwa kumakhudzanso tulo. Apanso, izi zitha kudziwonetsera mosiyana ndi munthu ndi munthu.
Kwa anthu ena, usiku ndi waufupi kwambiri komanso amakhala wotanganidwa ndi kudzuka pafupipafupi. Kwa ena, kugona kumakhala ngati pothawirapo. Mwadzidzidzi, amagona tulo tambiri. Tsoka ilo, ili kutali ndi kugona tulo. Kutopa kumakhalapobe ngakhale masiku onse kapena pafupifupi masiku onse atagona.
Kumbali yanga, ndikukumbukira kuti ndidadwala tulo pomwe zonse "zinali bwino". Ndinali kutchuthi, sindinatope ndi ntchito, koma ndinkagona usiku osagona. Kuphatikiza apo ndikumva kukhala wolakwa komanso kuda nkhawa kwambiri. Kumeneko mumakhala zosakaniza za tulo.
Dziwani kuti mwa anthu ena, kutopa ndi tulo kumalowa m'malo mwa kusowa tulo. Zili ngati njira yodzitetezera. Tikamagona nkhawa zathu zonse timazimiririka.
6-Kutaya mtima kapena kusakhazikika
Munthu wamphamvu, ngakhale wopanda nkhawa akhoza kutaya mphamvu usiku umodzi akakhala ndi vuto lamanjenje.
Chisangalalo cha moyo ndi kusakhudzidwa kumapereka njira ya ulesi. Mosiyana ndi izi, munthu yemwe nthawi zambiri amakhala wodekha komanso wosonkhanitsidwa amatha kuyamba kugwira ntchito mwadzidzidzi.
Monga zizindikilo zina za kukhumudwa, munthu ayenera kusamala pakusintha kwadzidzidzi.
7-Kuchedwa kuganiza
Kusokonezeka kwamanjenje kumatha kupangitsa kuti zikhale zovuta kumvetsetsa, kuganiza ndi kuganiza bwino. Izi zimachitika makamaka chifukwa chovutikacho samagona komanso watopa.
Palinso zowona kuti magawo azinthu zama neurotransmitter monga serotonin ndi dopamine mthupi la munthu wopsinjika amagwa.
Kukumbukira, kusowa chidwi, kusachita chidwi ndi zina mwazizindikiro zomwe ziyenera kukuchenjezani za kupezeka kwamanjenje.
Funso lalikulu la lingaliro lodzidalira. Kutaya kudzidalira kumawoneka ngati chizindikiritso komanso chifukwa choyambitsa kukhumudwa.
Malinga ndi akatswiri ena, kutaya kudzidalira kwenikweni kumabwera chifukwa cha kusokonezeka kwamanjenje, osati chizindikiro.
Zowonadi, kukhumudwitsidwako kumadziwika bwino masiku ano. Nthawi zambiri zimawoneka ngati kufooka. Mwadzidzidzi, munthu amene amadwala matendawa amayamba kumva kuti ndi wolakwa ndipo amasiya kudzidalira.
Mukudziwa, zinthu monga, "Osadandaula, zikhala bwino" kapena "Koma bwanji sizabwino? Zonse zili bwino, muli ndi ntchito, nyumba… ”nthawi zambiri zimabweretsa kudzimva kuti ndinu wolakwa.
9-Malingaliro amdima ndi malingaliro amashuga
Ichi ndiye chizindikiro choyamba chomwe chimasiyanitsa kuwonongeka kwamanjenje koona ndi mkhalidwe wokhumudwa. Munthu amene amafika pa msinkhu uwu ali pachiopsezo chodzipha.
M'malo mwake, munthuyo amawopa kuti sangapeze chisangalalo chodzakhalanso ndi moyo, kusachiritsidwa, chifukwa chake sakupezanso tanthauzo m'moyo. Umu ndi momwe mutuwo umakhalira ndi malingaliro amdima omwe atha kukhala owopsa pamoyo wake.
Ngati ndi choncho, muyenera kupita kukaonana ndi dokotala ndipo palibe chomwe chimakulepheretsani kuyambitsa pulogalamu yanu. Koma kunyada pankhaniyi kulibe phindu. Chofunikira kwambiri ndikuchitapo kanthu mwachangu.
10-Kukhazikika kwa kutopa
Munthu wamavuto amamva kutopa nthawi zonse osakhoza kufotokoza zifukwa zake.
Mwinanso sangadziwe za matenda ake, poganiza kuti akudwala. Nthawi zina pamafunika mayeso ambiri azachipatala kuti afike pamapeto pake kuti vuto lonse ndi kukhumudwa.
Kwa ine kutopa kunali kwakukulu ndipo mobwerezabwereza popanda chifukwa chenicheni. Sindimamva kawirikawiri kuti ndikuchepa komanso kutopa.
11-Psychomotor ikuchepetsa
Chizindikirochi chimapangitsa kuti munthu ayambe kulankhula pang'onopang'ono, kuvutika kuganizira komanso kuganiza.
Wovutikayo amataya mphamvu, alibe mphamvu ndipo zimawavuta kukwaniritsa ntchito zina zosavuta. Amakonda kuchita zosachita.
Kusokonezeka kwamanjenje kumatha kubisala. Izi zimachitika kuti chikomokere chimawonetsedwa kudzera kuzizindikiro zakuthupi monga kupweteka m'mimba, zovuta zam'mimba, kupweteka kwammbuyo komanso kupweteka mutu.
Anthu ena omwe ali ndi vuto lokhumudwa amalankhula zakumva ngati ali ndi chotupa pakhosi nthawi zonse. Ena amadwala matenda a m'mimba. Mkhalidwe wokhumudwitsayo amathanso kutsatana ndi kuchepa kwa chitetezo chamthupi.
Zomwe muyenera kudziwa pazizindikiro zakusokonekera kwamanjenje
Mukakhala ndi chisoni kwakanthawi ndikuvutika kumwetuliranso, ndizotheka kuti ndikumangokhala kwakanthawi. Zowonadi, mayiko onse achisoni samatanthauza kusokonezeka kwamanjenje.
Kutheka kwakusokonekera kwamanjenje kumaganiziridwa pamene tambala akumenya”Kukhazikitsa m'njira yokhazikika, mpaka kufika poti zimakhudza moyo watsiku ndi tsiku wa munthu amene akumukhudzayo, wofuna chithandizo chamankhwala ndi chithandizo choyenera.
Dziwani kuti kukhumudwa sikutopetsa chabe kapena kufooka kwakanthawi kwakanthawi kwamalingaliro komwe kumatha kutha kutha ndi chifuniro chochepa. Ndi matenda omwe amafunikira chisamaliro.
Ichi ndichifukwa chake mukawona zizindikilo zitatu kapena zinayi zomwe tazitchula pamwambapa, muyenera kukaonana ndi dokotala yemwe adzakuyesani.
Kuzindikira sikophweka nthawi zonse
Muyenera kudziwa kuti kusokonezeka kwamanjenje ndi matenda omwe nthawi zina amakhala osavuta kuwazindikira. M'malo mwake, anthu ambiri amaganiza kuti amadziwa zizindikiro za matendawa ndipo amamva kuzizindikira.
Komabe, zenizeni ndizosiyana. Umboni wake ndikuti nthawi zambiri zimakhala zovuta kuzindikira kuti wachibale wathu wina akudwala matenda amanjenje.
Kuphatikiza apo, timakonda kuyika kukhumudwa ndi kusokonezeka kwa mitsempha mudengu lomwelo. Izi ndichifukwa choti zomwe anthu ovutika maganizo amamva zimakhala zokhazikika.
Komabe, zizindikilo zina zimachitika mobwerezabwereza ndipo titha kuzizindikira ngati tiwunikira mosamala momwe munthuyo akumvera.
Zizindikiro zenizeni zakuthupi
Chizindikiro choyamba chomwe chiyenera kuyambitsa makutu anu ndi mkhalidwe wachisoni womwe umakhudza mbali zonse za moyo. Amawona chilichonse chakuda, ngakhale zinthu zabwino kwambiri.
Kwa iye, vuto laling'ono ndilosagonjetseka. Mwadzidzidzi, amataya mtima mosavuta ndikuyamba kuchita ulesi. Kukhumudwaku sikudzatha popanda kuthandizidwa, mosiyana ndi kukhumudwa kwakanthawi komwe kumatha pakapita nthawi. Wokhumudwa nthawi zonse amakhala wosungulumwa tsiku lililonse.
Nchifukwa chiyani munthu wovutika maganizo amatha kupweteka m'mimba?
Chifukwa thupi limakonda kusandutsa kupweteka kwamaganizidwe kukhala kupweteka kwakuthupi. Umu ndi momwe zimawonekera kutopa, komwe sikumatha pambuyo pakupuma.
Kutopa kwakuthupi kotereku nthawi zambiri kumatsagana ndi kutopa kwanzeru ndipo chonsecho chimakankhira wodwalayo kuti adzipatule yekha ndikuthawa zenizeni. Ichi ndichifukwa chake anthu omwe ali ndi nkhawa amakhala ndi moyo wochepa kapena samacheza nawo.
Kwa izi tiyenera kuwonjezera kutaya chidwi ndi kukhumba zazing'ono m'moyo zomwe nthawi zonse zimabweretsa chisangalalo komanso chilimbikitso.
Bwalo loipa lomwe silophweka kuyimitsa
Chomwe chimakhudza kwambiri kukhumudwa ndikuwononga komwe kumadzetsa kudzidalira. Mwachinyengo, kumverera kwakulephera kumayamba pang'onopang'ono mwa wodwalayo ndipo kuyang'ana kwake kwa omwe amuzungulira kumadetsedwa ndikumverera uku.
Mwadzidzidzi, amakhala ndi chizolowezi chodzipatula komanso kukhala ndi malingaliro amdima. Thandizo lomwe abale ake amamupatsa silokwanira, chifukwa matenda amafunika chithandizo. Izi sizitanthauza kuti okondedwa alibe gawo lalikulu. M'malo mwake, kutsatira zamankhwala limodzi ndi kuthandizidwa ndi okondedwa kumabweretsa kuchira.
Pomaliza, muyenera kudziwa kuti kukhumudwa sikungakhudze thupi la munthu amene ali ndi vutoli. Kutopa kwamuyaya komwe amakumana nako nthawi zambiri kumatsagana ndi kutsikira kwa libido.
Kumva kwanthawi yayitali kupsinjika ndi kuda nkhawa kumamukumbutsa za momwe alili. Malingaliro amdima amatha kukhala mkhalidwe wofuna kudzipha, womwe uyenera kutengedwa mozama kwambiri. Sitiyenera kuiwala kuti kukhumudwa ndimatenda enieni omwe amatha kuchiritsidwa, koma kulowererapo kwa dokotala wodziwa bwino ndikofunikira.
Chitani zinthu mwachangu: tsatirani ndondomeko yanu yothana ndi kukhumudwa
Chimodzi mwazinthu zofunikira kuti mupulumuke mwachangu chifukwa chakukhumudwa ndikuti amatha kuchitapo kanthu mwachangu ndikuzindikira zomwe ali nazo osaweruza molakwika.
Mukavomereza kuti muli ndi matenda ovutika maganizo, mutha kuchitapo kanthu. Kumbali yanga, ndimakonda njira zosiyanasiyana komanso zachilengedwe momwe ndingathere. Zachidziwikire, mankhwala osokoneza bongo amatha kukhala ofunikira kuti atuluke m'malo ovuta kwambiri, koma sangathetse zomwe zimayambitsa vutolo.
Njira yabwino yothandizira ingaphatikizepo kugwiritsa ntchito mankhwala achilengedwe monga St. John's Wort ndi Griffonia kapena 5HTP. Kukhazikitsa zochitika zakuthupi, kugwiritsa ntchito mankhwala ochepetsa, kulumikizanso anthu, kupumula, kugwiritsa ntchito njira zochiritsira kapena CBT., Kusinkhasinkha.
Kuti muwone mwachidule ndondomeko yanga yolimbana ndi kukhumudwa: dinani apa