Zamkatimu
Musanafike pamtima pa nkhaniyi ndikufotokozera mwatsatanetsatane njira ya 5-step for kulimbana ndi kuvutika maganizo,
Ndikufuna kukukumbutsani: ngati mukuvutika maganizo kwambiri, muli ndi maganizo akuda ndi maganizo ofuna kudzipha. Onani dokotala wanu mwamsanga.
Ndikuwonetsa pano njira yothanirana ndi kukhumudwa mwachilengedwe. Lingaliro kumbuyo kwa pulogalamuyi ndikukhulupilira njira zonse. Ndiko kunena kuti tili otsimikiza za kufunikira kwa njira zosiyanasiyana, komwe timagwirizanitsa kafukufuku waposachedwa ndi njira zachilengedwe zothetsera vutoli.
Ndasonkhanitsa zambiri zambiri kusokonezeka kwamanjenje. Sindingafotokoze mwatsatanetsatane apa pakumwa mankhwala oletsa kupsinjika, onani izi ndi dokotala wanu. Kumbali ina, ngati mukuyang'ana njira yothetsera kuvutika maganizo ndi sitepe ndi sitepe njira, mwachibadwa, ndiye kuti mwafika pamalo abwino.
(Nkhaniyi ndi yayitali pang'ono .. choncho tenga nthawi)
Ngati mukuvutika maganizo nyengo werengani nkhaniyi.
Zizindikiro za kukhumudwa
Kuvutika maganizo ndi matenda ofala kwambiri omwe amakhudza anthu ambiri. Malinga ndi ziwerengero, munthu m'modzi mwa anthu asanu (1) aliwonse amavutika maganizo m'moyo wawo wonse. Palibe tsankho ngakhale pakakhala kupsinjika maganizo.
Iye akhoza kukhudza ana, achichepere, achikulire, amuna kapena akazi. Komabe, zawonedwa kuti zimakhudza akazi kawiri kawiri kuposa amuna.
Zingakhale zovuta kusiyanitsa pakati pa kuvutika maganizo kwakanthawi kochepa ndi kuvutika maganizo.
Pofuna kukuthandizani kuti muwone bwino, kuvutika maganizo kumatanthauzidwa ndi zizindikiro zingapo kwa masabata osachepera awiri.
- Chisoni, lingaliro lakuda, malingaliro akuwona moyo wake wakuda ndi woyera
- Kutaya chidwi ndi zochitika zomwe mumakonda
- Kusokonezeka kwa tulo: Izi zitha kukhala hypersomnia kapena kusowa tulo
- Kusintha kakhalidwe kakudya: kuchepa thupi kapena kukwera
- Kutopa kosatha, mphamvu zochepa
- Kuchepetsa kudzidalira komwe nthawi zambiri kumakhala ndi malingaliro amphamvu odziimba mlandu
- Kuvuta kwambiri kukhazikika. Kuwerenga buku kapena kuwonera kanema kungakhale kovuta
- Malingaliro odzipha angawonekere
- Kukhumudwa
Kuvutika maganizo kungabwerenso m’njira zosiyanasiyana.
- La "classic" maganizo kumene kukhoza kukhala kuvutika maganizo kosatha ngati sikunasamalidwe.
- La Matenda a maganizo ochititsa munthu kusinthasintha maganizo. Amatchedwanso kukhumudwa kwamanic. Pamenepa magawo a kuvutika maganizo kwakukulu amasinthana ndi magawo a mania, omwe amadziwika ndi kusakhazikika kwakukulu ndi chisangalalo, mphamvu zambiri ndi ntchito. Zosinthazi zimatha kukhala pafupipafupi kapena mochulukirapo kapena mocheperako.
- La Kusokonezeka kwa nyengo. Timapeza zizindikiro za kuvutika maganizo kwachikale kumayambiriro kwa nyengo yozizira. Kutsika kwa makhalidwe amenewa kungakhale chifukwa cha kuchepa kwa kuwala. Pali njira zosavuta zothanirana ndi vutoli. Thandizo lowala komanso St. John's Wort lingakuthandizeni kwambiri.
- La kupweteka kwa pambuyo pa kubereka. Kumatchedwanso postpartum depression. Timapezanso dzina lakuti mwana blues. Ndi kupsinjika maganizo komwe kumakhalapo, nthawi zambiri kwamphamvu, komwe kumatsatira kubadwa kwa mwana.
Izi kumakupatsani mwachidule zizindikiro tingachipeze powerenga za kusokonezeka kwamanjenje, ndi mitundu ina ya kuvutika maganizo. Sindidzalowa m'nkhaniyi pa zomwe zimayambitsa kuvutika maganizo kumeneku, koma tiwonaMomwe mungathandizire kukhumudwa ndi kutopa ndi njira yosavuta, yothandiza komanso yachilengedwe.
Nditakumana ndi kukhumudwa kangapo ndidaganiza zopanga dongosolo linalake lowukira kutengera kuwerenga komanso kufufuza komwe ndidachita. Cholinga changa chinali kupanga ndondomeko yogwirizana, ndi njira zogwira mtima komanso zotsimikiziridwa, ndipo koposa zonse ndi ndondomeko ya sitepe ndi sitepe. .
(Sindikukupatsani njira yopangira zozizwitsa kapena njira yamatsenga, nzeru wamba, kuyesetsa pang'ono, thandizo laling'ono kuchokera ku zomera zotsutsa kuvutika maganizo)
Choncho lidzakhala funso logwira ntchito m'madera a 5 panthawi imodzimodzi, ndikofunikanso kulemba momwe mukupitira patsogolo ndi zomwe mwachita. Dzigulireni kabuku kakang'ono ndikulemba zochita zanu zosiyanasiyana.
Gawo 1: LUMINOTHERAPY
Kodi mukudziwa kuti kuwala kumagwira ntchito yofunika kwambiri pamoyo wathu? M'zaka zaposachedwa, kafukufuku wambiri wachitika kuti aphunzire momwe kuwala kwadzuwa kumathandizira pazifukwa zanyengo yozizira, makamaka m'maiko a Nordic. Monga momwe mungaganizire, chiwopsezo cha kupsinjika kwanyengo ndi chokwera pamenepo.
Kuchita bwino sikunatsimikizidwenso. Koma ndiye, chithandizo chopepukachi chitha kugwiritsidwanso ntchito pakukhumudwa kwakanthawi. Yankho lofulumira ndi inde!
Kugwiritsa ntchito kuwala kothandiza kuchiza zomwe zimatchedwa kukhumudwa kwambiri
Kafukufuku waposachedwapa akusonyeza kuti phindu la chithandizo chamankhwala chopepuka chingathedi kukulitsa kuvutika maganizo. Ofufuzawa adaphunzira kagulu kakang'ono ka akuluakulu a 122 omwe ali ndi vuto la kuvutika maganizo, lomwe ndilofala kwambiri kuposa kuvutika maganizo kwa nyengo.
Iwo adapeza kuti mwa odwala 32 omwe adachita chithandizo chopepuka komanso 29 omwe anali ndi mankhwala osakanikirana ndi Prozac, 44% ndi 59% adawona zizindikiro za chikhululukiro pambuyo pa masabata asanu ndi atatu, kutanthauza kuti zizindikiro zawo za kuvutika maganizo zatha.
Poyerekeza, 19% yokha mwa odwala 31 omwe anali ndi Prozac yokha ndi 30% mwa odwala 30 omwe sanalandire chithandizo chilichonse adakhululukidwa.
luminotherapy
"Ndikuganiza kuti izi zimatsegula njira ina yothandizira anthu omwe ali ndi vuto la kuvutika maganizo nthawi zonse ndipo timafunikira njira zina zothandizira chifukwa si aliyense amene amakhala bwino ndi njira zochiritsira zokhazikika"Anatero Dr. Raymond W. Lam, pulofesa wa zamaganizo pa yunivesite ya British Columbia.
Ophunzira adagwiritsa ntchito chithandizo chopepuka atakhala kutsogolo kwa kuwala kwa mphindi 30 tsiku lililonse atangodzuka, makamaka pakati pa 7 ndi 8 am zochitika zina. Nyali zimatulutsa 10.000 lux, yomwe ndi mlingo wa kuwala komwe muyenera kuwululidwa.
Phunziroli ndiloyamba kufufuza zotsatira za chithandizo chopepuka mwa anthu omwe ali ndi vuto la maganizo. Komabe, zotsatira zake zimakhala zofanana ndi maphunziro am'mbuyomu, osachepera chithandizo chopepuka ngati chithandizo chothandizira, kuti "achipatala ayenera kukhala otsimikiza ndikuwona izi ngati njira",
** Dinani apa kuti mupeze nyali zabwino kwambiri zowunikira **
Kutsiliza
Ndikuganiza kuti chithandizo chopepuka chili ndi malo ake onse ochiritsira. Mukudziwa, ndimakonda njira yolumikizirana ndi anthu onse kotero kuti tigwiritse ntchito njira zonse zomwe tili nazo.
Gawo lachiwiri: ZOTHANDIZA ZOTHANDIZA KUSINTHA
Kutenga chowonjezera chachilengedwe kuti mugonjetse kupsinjika ndi piritsi lofunikira. Ndimakumbukira kuti ndinkafuna kupewa kumwa mankhwala osokoneza bongo okhala ndi zotsatirapo zoipa kwambiri.
Koma thandizo (kuphatikiza kothandiza kwambiri) la chomera linkawoneka ngati loyenera kwa ine. Ndi mtundu wa ndodo zachilengedwe.
Zosankha ziwiri zilipo kwa inu: St. John's Wort kapena Griffonia
(musatenge zonse ziwiri nthawi imodzi koma mutha kusinthana)
Wotchedwa St. John's Wort
Kalozera wathunthu wa St. John's Wort ali pano
zotsatira
John's Wort amalimbikitsidwa makamaka kuvutika maganizo pang'ono. Maphunziro osiyanasiyana asayansi atsimikizira kuti izi ndi zothandiza. John's Wort ndiwothandizanso kwambiri pakuvutika maganizo kwa nyengo
Mlingo
Zonse zimadalira mawonekedwe ndi mphamvu ya mapiritsi. Nthawi zambiri mapiritsi adzakhala 300 mg.
Mlingo woyenera ndi 900 mg patsiku kwa munthu wamkulu.
Zotsatira zake siziwoneka nthawi yomweyo, nthawi zambiri zimadikirira milungu ingapo musanamve bwino zotsatira za St. John's Wort.
liziwawa St. John
Contraindications
Natural mankhwala sizikutanthauza popanda contraindications. Kutenga liziwawa St. Pazotsatira zake mwatsatanetsatane mutha kuwona kalozera wathunthu wa St. John's Wort.
Nawa zotsatira zake zina:
- jini ya m'mimba
- kutopa
- Mlomo wouma
- litsipa
Pezani St. John's Wort
** Dinani apa kuti mupeze St. John's Wort **
The Griffonia simplicifolia
Griffonia kapena 5HTP ndi chomera chomwe chimagwiritsidwa ntchito polimbana ndi kukhumudwa. Maphunziro osiyanasiyana atsimikizira kugwira ntchito kwake. Choncho ndi othandiza polimbana ndi kuvutika maganizo.
zotsatira
Griffonia ili ndi 5-hydroxy-tryptophan kapena 5htp pa zomwe zimakhala ndi zotsatira zowonjezera serotonin ndipo motero zimayang'anira maganizo ndi kugona komanso kuchepetsa mantha. ndi 5htp pa imathandizanso kuti pakhale chilakolako chofuna kudya.
Mlingo
Nthawi zambiri akulimbikitsidwa kutenga 100 mpaka 300 mg wa Griffonia ngati akuvutika maganizo.
Contraindications ndi mavuto
Monga Wort St. John's m'pofunika kulabadira zotsutsana ndi Zotsatira za Griffonia simplicifolia
Nazi zotsatira zake:
- kusokonezeka kwa m'mimba. Matenda omwe nthawi zambiri amawonekera ngati nseru.
- kugona
- osavomerezeka kwa amayi apakati ndi ana.
- Onetsetsaninso kutenga St. John's Wort ndi Griffonia
Acupuncture imathanso kukhala chowonjezera chabwino kwambiri.
Gawo lachiwiri: Kusinkhasinkha
Mwinamwake mukudziwa kuti pa Chimwemwe ndi Thanzi tadzipereka kwambiri kulimbikitsa mchitidwe wosinkhasinkha. Tasindikiza chiwongolero chokwanira kwambiri chokuthandizani kuti muyambe.
Werengani: Buku Lathunthu Loti Muphunzire Kusinkhasinkha
Pachisamaliro cha kupsinjika maganizo, kusinkhasinkha kungakhale ndi gawo lofunika kwambiri, ndipo kuli ndi ubwino wambiri. Ndi yaulere, kupatula khushoni yosinkhasinkha yomwe ili yothandiza kwambiri poyambira, yosavuta kuyiyika. Chovuta kwambiri ndikuchita pafupipafupi komanso moona mtima.
Kusinkhasinkha kothandiza polimbana ndi kukhumudwa: maphunziro asayansi
Akatswiri a zamaganizo ochokera ku yunivesite ya Exeter posachedwapa adafalitsa kafukufuku pa "chithandizo cha chidziwitso cha chidziwitso"(TCPC) imatchedwanso kulingalira kapena kulingalira, pokhulupirira kuti izi zingakhale zothandiza kwambiri kuposa mankhwala osokoneza bongo kapena psychotherapy. Miyezi inayi itangoyamba kumene, odwala atatu mwa anayi aliwonse adamva bwino kuti asiye kumwa mankhwala ochepetsa nkhawa.
Kachitidwe kameneka kamaphatikiza kusinkhasinkha kwa Kum'mawa ndi chithandizo chakumadzulo chakumadzulo. Odwala amaphunzira njira yachidule pa magawo asanu ndi atatu ndiyeno amayeserera kunyumba kwa mphindi 30 patsiku.
Pulofesa Willem Kuyken, yemwe gulu lake likugwira ntchito yolimbana ndi matenda amisala ku University of Exeter Center ku UK adachita kafukufukuyu, ndipo adati: “Mankhwala oletsa kuvutika maganizo amagwiritsidwa ntchito kwambiri ndi anthu amene akuvutika maganizo chifukwa chakuti amakonda kugwira ntchito. Iwo alidi othandiza kwambiri pothandiza kuchepetsa zizindikiro za kuvutika maganizo, koma pamene anthu abwera kudzasiya chithandizo, amakhala pachiopsezo chachikulu choyambiranso. kwa anthu ambiri, kusinkhasinkha kumawoneka kuti kumalepheretsa kubwereranso. Itha kukhala njira yayitali yosinthira antidepressants. “
Kulingalira kudayambika pakati pa zaka za m'ma 90 ndi akatswiri a zamaganizo ku mayunivesite a Oxford, Cambridge ndi Toronto kuti athandize kukhazika mtima pansi kwa odwala panthawi komanso pambuyo pogwiritsira ntchito mankhwala osokoneza bongo. Pafupifupi theka la odwala amayambiranso kuvutika maganizo - ngakhale atapitiriza kumwa mankhwalawa.
Kodi kulingalira kapena kuzindikira kwathunthu ndi chiyani?
Njira ya MBCT ndiyosavuta, ndipo imazungulira "kusinkhasinkha mwanzeru". Mwa izi mumakhala ndi maso otsekedwa ndikuyang'ana pa kupuma kwanu.
Kuyang'ana pa rhythm ya mpweya kumathandiza kutulutsa chidziwitso cha kudzipatula. Lingaliro ndiloti mumazindikira kuti malingaliro amabwera ndikuchoka mwa iwo okha, komanso kuti kudzizindikira kwanu kuli kosiyana ndi malingaliro anu. Kuzindikira kumeneku kumalimbikitsidwa ndi magawo odekha a mafunso ndi mayankho otengera omwe ali ndi chidziwitso chamankhwala.
"Chimodzi mwazinthu zazikulu zakukhumudwa ndikuti zimasokoneza chidwi chanu ”, akutero Pulofesa Williams. “Tonse timakonda kubweretsa malingaliro ndi malingaliro omwe amawonetsa momwe tilili panopa m'malingaliro athu. Ngati muli achisoni, okhumudwa, kapena oda nkhawa ndiye kuti mumakumbukira zinthu zoyipa zomwe zidakuchitikirani, osati zabwino. Izi zimakutengerani kutsika komwe kumakupangitsani kuchoka kuchisoni kupita ku kukhumudwa kwakukulu. MBCT imaletsa ndikuphwanya izi ”.
Kuyeserera bwanji?
Kuchita masewera olimbitsa thupi kawiri pa tsiku
Mutha kuyamba kuyeseza izi kwa mphindi 10 kapena mphindi zisanu kuti muyambe, ngati ndizovuta kwambiri kwa inu.
1-Khalani pamalo osinkhasinkha, miyendo yodutsa, kumbuyo pang'ono, msana wolunjika.
2- Ingoyang'anani chidwi chanu pa mpweya wanu. Pa kudzoza ndiye kutha. Mutha kudzithandiza mwa kubwereza m'maganizo pokoka mpweya ndikutulutsa mpweya uliwonse.
Posachedwapa mudzazindikira kuti malingaliro anu ndi malingaliro anu ndizovuta kwambiri kutsata.
Ndipo pambuyo pa masekondi 10 kapena 20, mudzatayikanso m’zodetsa nkhawa zanu, ndi maulosi anu. Osachita mantha : ndi zabwinobwino ndipo ngakhale kwathunthu zachilengedwe. Cholinga cha masewerawa ndikuwona nthawi iyi, ndikupuma mwakachetechete. Nthawi iliyonse mukapanga kayendetsedwe kameneka, mumakhala pamtima pakuchita kukumbukira.
Gawo lachiwiri: ZOCHITA ZA THUPI
Pambuyo pachilengedwe choletsa kupsinjika maganizo, ndikofunikira kuchita masewera olimbitsa thupi. Muyenera kupeza zomwe zili zabwino kwa inu, sankhani zochitika (palibe chifukwa chofuna kuthamanga marathon ngati simuli othamanga) ndikukhazikitsa tsiku lokhazikika pa kalendala yanu.
Chifukwa chiyani zolimbitsa thupi kuchiza maganizo?
Ubwino wake ndi wochulukadi. Tiyang'ana apa pa 2 zopindulitsa kwambiri.
Limbikitsani kudzidalira
Mumadziwa mukakhumudwa kudzidalira kwanu kumatsika. Timamva zoipa, zabwino pachabe. Osasangalatsa kwambiri m'maganizo kuti mutha kuyamba kuyambiranso kuchita masewera olimbitsa thupi nthawi zonse.
Ndi kuchita masewera olimbitsa thupi nthawi zonse, thupi lanu lidzatero kutulutsa ma endorphins. Ma endorphin awa adzalumikizana ndi zolandilira mu ubongo ndikuchepetsa malingaliro a ululu.
Endorphins
Endorphins amatchedwanso morphine wachilengedwe. Pambuyo pa kuthamanga kwanthawi yayitali kapena gawo lamasewera komwe mwadziposa nokha nthawi zambiri kumatsagana ndi kumverera bwino komanso chisangalalo.
Endorphin ndi mankhwala achilengedwe ochepetsa ululu, kutanthauza kuti amachepetsa kumva ululu.
Zatsimikiziridwa kuti kuchita masewera olimbitsa thupi nthawi zonse kapena kuchita masewera olimbitsa thupi kumapangitsa kuti:
- Limbikitsani kudzidalira
- Chepetsani nkhawa ndi zizindikiro za kupsinjika maganizo
- Konzani kugona
Kodi mungasankhe masewera ati?
Ulendo?
Kuthamanga?
Palinso zotsatira zabwino kwambiri za thanzi
- Limbikitsani kuthamanga kwa magazi
- Kuwonjezera mphamvu
- Kumalimbitsa minofu
- Amawongolera kulemera
Zochita zolimbitsa thupi zotani?
Zili ndi inu kuti mupeze zomwe zikugwirizana ndi zomwe mumakonda komanso mlingo wanu. Nawu mndandanda kuti ndikupatseni malingaliro
- Kuthamanga
- tennis
- kusambira
- Yendani
- Kulima
- njinga
- Dance
- Fitness
- Yoga
Kusankha ntchito yomwe ikuphatikizapo kukhala pagulu ndikukumana ndi anthu kungakhale lingaliro labwino. Thandizo lochokera kwa ena n’lofunika kwambiri polimbana ndi kuvutika maganizo.
Kuchokera pamalingaliro aumwini ndimawona kuti kuyenda ndi wokondedwa m'chilengedwe kumapindulitsa kwambiri. Ndine wotsimikiza za chikoka chabwino cha kukhudzana ndi chilengedwe. Kaya ndi nkhalango, nyanja, kumidzi. Ndizo, ndikuganiza kuti ndikofunikira kuti mulumikizanenso ndi malingaliro anu.
Kuwerenga: momwe mungachitire yoga usiku
Yoga?
Gawo lachiwiri: KUKONZEZA UBWENZI WAKE WA ANTHU
Kuchiza ndi kuthetsa kuvutika maganizo Thandizo lochokera kwa achibale ndi abwenzi ndilofunika kwambiri. Koma panthawi yachisoni, nthawi zambiri timakonda kuchita zosiyana: kudzitsekera tokha, kupewa kutuluka. Kachitidwe kaŵirikaŵiri kumakulitsidwa ndi kutopa kwakukulu kumene munthu amakhala nako ndi kumene kungalungamitse kukhala panyumba.
Timakonda kupeza zifukwa zabwino nthawi zonse, koma pamapeto pake simudzatero zomwe zimakulitsa kukhumudwa kwanu.
Kupewa kudzipatula kwa okondedwa ndi kupitiriza kukumana ndi anthu ndikofunikira.
Pitani sitepe ndi sitepe
Kuyesetsa kuti mutuluke ndikudzilimbikitsa nokha kungakhale kovuta, chifukwa chake ndikukulangizani pitani mwakachetechete, sitepe ndi sitepe.
Yambani ndi kupita ku khofi, kapena kutuluka kwa mphindi makumi angapo ndi mnzanu. Mukhozanso kugawana nawo chakudya.
Cholinga apa ndikutuluka pafupipafupi, kuti muwonjezere mphamvu zanu. Kudzipatula kwambiri sikubweretsa chilichonse chabwino.
Kumanani ndi anthu
nthawi zonse cholinga cholimbana ndi kuvutika maganizo mwachibadwa, kukulitsa gulu lanu, kapena kukumana ndi anthu ochepa ndi chinthu chabwino kwambiri. Koma ndani amene mungamufunse kuyesetsa. Pokhala ndi zochitika za tsiku ndi tsiku, zingawoneke zovuta kupeza nthawi komanso mwayi wokumana ndi anthu.
Kudzipereka ndi njira yabwino yokumana ndi anthu atsopano, kukhala othandiza ndikuwonjezera kudzidalira kwanu.
Mupeza patsambali http://www.francebenevolat.org/ chilichonse kuti mupeze mwayi wodzipereka.
Njira yachiwiri ndikuyesa ntchito. Chilichonse bola muli nacho chidwi chimagwira ntchito. Zitha kukhala zolimbitsa thupi, monga tawonera pamwambapa kapena china chilichonse:
Nazi zitsanzo kuti muwone kupereka lingaliro
- Kuti muphunzire chinenero chatsopano,
- Phunzirani ku yunivesite yotchuka
- Yesetsani kusoka
- Phunzirani ulimi wamaluwa
- Lowani nawo kalabu yoyenda
- Lowani nawo kalabu yosinkhasinkha
Mndandandawu ndi wautali ndipo zonse zimatengera zomwe mumakonda. Mutha kuyamba kufunsa ndi holo ya tauni yanu komanso patsamba la MJC la chigawo chanu. Ichi ndi poyambira bwino kafukufuku. (Lowetsani MJC ndi dzina la mzinda wanu mu google)
Ndi zochita zonsezi zilinso chofunika kwambiri kuti mukhale ndi nthawi yanu.
Ngati mutsatira ndondomekoyi ndiye kuti muyenera kutsimikiza kuti mutenge mankhwala oletsa kuvutika maganizo, kuchita masewera olimbitsa thupi kapena kupitiriza kuchita masewera olimbitsa thupi, kupewa kudzitsekera nokha ndikukulitsa maubwenzi anu.
Tsopano muyenera kudzipatula nokha ndikuganiziranso malingaliro anu kuti akhale owona komanso abwino.
Kutsiliza
Ndikufuna kutsiriza nkhaniyi kuti ndikuwonetseni momwe mukuyendera. Kukhala komweko ndikudziwa momwe zimavutira.
Ngati mumadziwa pang'ono za Buddhism ndiye kuti muyenera kudziwa lingaliro la impermanence.
Lingaliro lofunika ili mu Buddhism limafotokoza kuti palibe chomwe chimakhalapo, mpaka kalekale. Zonse zomwe zimabwera, ndiye zimapita. N’chimodzimodzinso ndi nkhawa zathu, mikhalidwe yosiyanasiyana ya maganizo komanso ndi kuvutika maganizo.
Iye akhoza kukhala ali pano lero, koma mawa kucheperako pang'ono, ndipo m'miyezi yowerengeka iye adzakhala atapita. Kumbukirani izi.
Ndikukhulupirira kuti nkhaniyi ikupatsani malingaliro kuti mukwere motsetsereka. Ngati muli ndi malangizo kapena malingaliro, chonde musazengereze kundilankhula.