Dziwani momwe mungadziwire mantha
Malinga ndi British Mental Health Foundation, 13,2% ya anthu adakumanapo ndi mantha. Ngati pakati pa anzanu pali omwe akuvutika ndi mantha, zingakhale zothandiza kwambiri kuti mudziwe zambiri za izi. Mantha amatha kuyambira mphindi 5 mpaka 30 ndipo zizindikiro zake zingaphatikizepo kupuma mofulumira ndi kugunda kwa mtima, kutuluka thukuta, kunjenjemera, ndi nseru.
Khalani bata
Munthu amene akukumana ndi vuto ladzidzidzi, lachidule la mantha angamve bwino ngati atsimikiziridwa kuti lidzatha posachedwa. Thandizani munthuyo kusonkhanitsa malingaliro ake ndikungodikira mpaka kuukirako kutatha.
Khalani Wonyengerera
Mantha amatha kukhala zovuta komanso zosokoneza; anthu ena amawafotokoza ngati akudwala matenda a mtima kapena anali otsimikiza kuti atsala pang’ono kufa. Ndikofunikira kutsimikizira munthu amene akuukiridwayo kuti sali pachiwopsezo.
Limbikitsani kupuma mozama
Limbikitsani munthuyo kupuma pang'onopang'ono komanso mozama - kuwerengera mokweza kapena kufunsa munthuyo kuti akuwoneni pamene mukukweza pang'onopang'ono ndikutsitsa dzanja lanu kungathandize.
Osadandaula
Muli ndi zolinga zabwino, mutha kumufunsa munthuyo kuti asachite mantha, koma yesani kupewa chilankhulo kapena mawu onyoza. Malinga ndi kunena kwa Matt Haig, mlembi wogulitsidwa kwambiri wa Reasons to Stay Alive, “Osapeputsa kuzunzika kobwera chifukwa cha mantha. N’kutheka kuti ndi chimodzi mwa zinthu zoopsa kwambiri zimene munthu angakhale nazo.”
Yesani Njira Yoyatsira
Chimodzi mwa zizindikiro za mantha a mantha angakhale kumverera kwachilendo kapena kudzipatula. Pamenepa, njira yokhazikitsira pansi kapena njira zina zodzimva kuti zikugwirizana ndi zomwe zikuchitika panopa zingathandize, monga kuitana munthuyo kuti ayang'ane maonekedwe a bulangeti, kupuma fungo lamphamvu, kapena kupondaponda mapazi awo.
Mufunseni mwamunayo chimene akufuna
Pambuyo pochita mantha, anthu nthawi zambiri amatopa. Modekha mufunseni munthuyo ngati akuyenera kubweretsa kapu yamadzi kapena chakudya (khofi, mowa, ndi zokometsera ndi zabwino kupewa). Munthuyo angamvenso kuzizira kapena kutentha thupi. Pambuyo pake, akazindikira bwino, mungamufunse kuti ndi chithandizo chotani chomwe chinamuthandiza kwambiri panthawi ya mantha ndi pambuyo pake.