Lingaliro la "nkhawa" liri lalikulu kwambiri. Kawirikawiri, pamene timanena kuti "amakhala ndi nkhawa nthawi zonse," timatanthawuza maganizo oipa: nkhawa, ngozi, kukhumudwa, kusowa chiyembekezo ... Koma, molingana ndi wolemba nkhaniyi, Hans Selye, pafupifupi chilichonse chimene timachita chimayambitsa nkhawa. Ndiponsotu, momwe thupi limayendera (zonse zamaganizo ndi maganizo) ku nkhani iliyonse, zopinga, ngozi ndizolimbikitsa kwambiri. Malinga ndi tanthawuzoli, nthawi zonse timakhala pansi pa chipsinjo. Kotero, kupanikizika ndi gawo lake mu moyo waumunthu ndilo phunziro la lero.
Timadutsa mumsewu wotanganidwa kwambiri, timakumana ndi mnzanga yemwe sanaonepo kwa zaka zambiri, timakondwera ndi zoyembekeza zabwino za mwanayo komanso nkhawa chifukwa mwamuna wanga anataya ntchito. Kufa mwadzidzidzi kwa wokondedwa kumayambitsa kupanikizika, koma chimwemwe chenicheni chokhudzana ndi kubadwa kwa mwana chimayambitsa mavuto. Chifukwa chochitika chilichonse, ngakhale chikuphatikiza kusintha kwa moyo, chimayambitsa kufunika kochitapo kanthu, kukakamiza thupi kuti ligwirizane. Tiyenera kuzoloŵera kusintha kumeneku, kuvomerezani ndi kuphunzira momwe tingakhalire nawo.
Zotsatirapo za kupanikizika
Kuchitapo kanthu pa zovuta zopanikizika ndi njira ya moyo yomwe ikuvutitsidwa ndi nkhani yeniyeni. Kodi vuto lalikulu kwambiri kwa munthu mmodzi silingadziŵike ndi wina. Kwa wina, kuwopsya kwakukulu kungayambitsedwe ndi kukwera kumapiri kapena kudumpha ndi parachute, ngakhale iwo, ndipo kwa ena sikungakhale kokwanira. Chifukwa chakuti aliyense wa ife amadandaula ndi nkhawa pa nthawi yosiyana, zovuta zosiyana zimayambitsa nkhawa mwa ife.
Ena a ife timagwiritsa ntchito nthawi mofulumira ndi kupsinjika, ena amatopa ndi chirichonse, amanyansidwa ndi chizoloŵezi ndipo akufunafuna moyo wamtendere. Kupanikizika kumakhala koopsa kwa munthu pamene kuli kovuta, kawirikawiri ndipo kumagwirizanitsa ndi maganizo olakwika. Ndiye chiwonongeko cha zolinga zabwino chingayambitse matenda ambiri m'maganizo ndi m'maganizo. Koma sitiyenera kuiwala kuti kupsinjika maganizo kungakhalenso koopsa! Maganizo olimbitsa kwambiri sangathe kuvulaza kuposa zoipa. Makamaka ngati munthu wasweka ndi mitsempha ndi mtima wofooka. Izi ziyenera kuganiziridwa, pofuna kupanga munthu "kudabwa". Ngakhale zokondweretsa kwambiri za iwo zingasandulike tsoka kwa munthu woganiza ndi womvera.
Ntchito yabwino ya nkhawa
Inde, nkhawa ingakhale yopindulitsa. Kukonzekera kotereku ndi gawo lake mu moyo wa munthu kumatsutsidwa ndi ambiri, poganizira kuti ndi nkhawa ya mtundu uliwonse ndikofunikira kuti mumenyane. Izi siziri choncho! Zoonadi, kupsinjika maganizo kumadodometsa thupi. Koma izi ndizolimbikitsa zizindikiro zonse zofunikira, kupezeka kwa malo osungirako zinthu, omwe munthuyu sankaganizapo kale. Mwachitsanzo, kupanikizika kumagwirizanitsidwa ndi chiopsezo china, monga "mayeso". Ndiye zidzakhala zosavuta kuti muzindikire zabwino zanu ndi zoipa. Mlingo wamakono wokakamiza kugwira ntchito mofanana ndi kupanikizika kumalimbikitsa kuchita ndi mphamvu. Kupsinjika maganizo kumatipatsa mphamvu kuti tikwanitse kuthetsa mavuto ovuta, ndipo chifukwa cha izo timatenga bizinesi yatsopano ndikuwathetsa bwinobwino. Timagwira ntchito mwakhama, ndipo nthawi zina timachita zinthu zomwe sitingathe kuchita popanda nkhawa. Anthu ena amagwira ntchito mwakhama pampanipani ndipo akuyang'ana chinthu chomwe chikanatha "kuwagwedeza", kuwapangitsa kuchita zambiri. Ponena za anthu oterewa amati "akuyang'ana mavuto pamutu pake". Ndi choncho. Mavuto ndi nkhawa zimakupangitsani kuganiza, kupita patsogolo, kukwaniritsa zatsopano. Ngakhale akatswiri a zamaganizo amakhulupirira kuti kugwira ntchito popanda chisangalalo, mpikisano ndi chiopsezo sikokwanira.
Kukonzekera mayeso ku koleji ndizovuta kwa achinyamata. Kupyolera mu mantha a kulephera, pali kulimbikitsa kuyesayesa kwakukulu mkati. Malingaliro amatsimikiziridwa, kusungulumwa kumawongolera bwino komanso ubongo umawonjezeka. Pamene mayeserowa atengedwa, malo a nkhawa amakhutitsidwa, gwero la nkhawa ndi mavuto satha, munthuyo amasangalala.
Kuyendetsa galimoto. Ali panjira, ichi ndi chopinga china. Kupanikizika kumapangitsa munthu kukhala ndi nthawi yowonjezera, kukupangitsani kuchita mofulumira, zizindikiro ndi magalimoto ena pamsewu. Ngati munthu akugwedezeka pa gudumu - ali wochenjera, akuyesetsa kuti asapewe ngozi ndipo nthawi zambiri amatha. Ndani amene nthawi zambiri amafika pangozi? "Ouluka" omwe saopa chilichonse. Alibe nkhawa, alibe mantha, osasamala. Kusokonezeka maganizo pa nkhaniyi kumathandiza kupewa ngozi.
Mukufuna kusintha malo ogwira ntchito kukhala okongola, olipidwa kwambiri, ndi chiyembekezo chosangalatsa m'tsogolo. Patsogolo ndikulankhulana ndi mutu wa kampani yatsopano. Izi ndizovuta kwambiri. Kodi mukufuna kudziwa zomwe munganene pa zokambirana zanu zoyamba, kuvala, momwe mungapangire tsitsi ndi kupanga? Kodi mukufunikira kulankhula zambiri, kapena, kumvetsera bwino, mwa kuyankha mafunso? Poganizira za izi, kupukusa zochitika zosiyanasiyana pamutu mwanu, mtima wanu umagunda mofulumira. Mumamva kuti mavuto amakwera mpaka nthawi yomwe mukakumana ndi abwana atsopano, tambasulani manja anu kuti muwapatse moni ndikuyamba kulankhula. Pamene vutoli likukula, vuto lanu limakulepheretsani. Komabe, zimakupatsani mphamvu ndikulimbikitsa. Mwapindula kwambiri ndipo mumadziwa zomwe mukufuna komanso zomwe akufuna kuchokera kwa inu. Mwapang'onopang'ono mumaiwala nthawi za mantha zimene zinakuperekani inu maminiti oyambirira a kuyankhulana.
Pazochitika zonsezi, kupanikizika kumathandiza kwambiri pamoyo waumunthu. Pomwe mukugwirizanitsa, thupi limakumana ndi nkhawa, limathandizira kuganizira chinthu chachikulu, kusonkhanitsa mphamvu zonse kuti mupeze zomwe mukufuna. Kupsinjika maganizo pamayeso oyenera kumatsimikiziridwa ndi ntchito, ndizothandiza.
Udindo wovuta wa nkhawa
Ngati muli ndi mavuto ochulukirapo komanso otalika kwambiri - izi zingachititse kusokonezeka kwakukulu kuntchito za ziwalo zosiyanasiyana, ndipo nthawi zina thupi lonse. Kupsinjika maganizo kungakhudze mkhalidwe m'banja, ntchito zamalonda ndi thanzi. Kupsinjika maganizo kungakhudze maubwenzi athu ndi okondedwa athu, komanso nthawi zina zimangochitika pa zomwe zikuchitika mkati mwathu komanso ndi ife. Matenda a chitetezo cha mthupi omwe nthawi zambiri timavutika chifukwa cha kupanikizika kwa nthawi yaitali zimadalira nthawi ya kupanikizika. Anthu ena amakwiya, ena alibe chidwi. Winawake akuyang'ana malo, kutchula abwenzi ndi achibale, ndipo wina amadzibisa yekha ndipo amamva zofooka, akuwatsogolera ku neurosis.
Kupsinjika maganizo n'koopsa kwambiri ngati sikungakhale kwanzeru. Pamene mukumva kuti chirichonse chokwiyitsa ndi chokhumudwitsa, koma simukumvetsa chomwe kwenikweni chomwe chimayambitsa nkhawa. Matendawa amatha zaka zambiri. Zimaphatikizapo kulowerera kwa akatswiri. Zivomezi zamphamvu kwambiri pa moyo wa mkazi ndi imfa ya okondedwa, kusudzulana, kusakhulupilira wokondedwa. Zovuta zoterezi zingasanduke vuto lenileni, ngati mumaziwona molakwika. Simungasiyidwe nokha ndi tsoka. Izi zimapangitsa kuti pakhale paliponse. Gawani chisoni chanu kapena mavuto anu ndi okondedwa anu, ndi abwenzi anu, fotokozani zomwe zimakondweretsa. Kupsinjika maganizo kungathe kuwononga moyo mofanana ndi momwe ungathandizire.
Momwe thupi limayankhira ndi kupanikizika
Mwina mungakhale ndi vuto logona. Mukadzuka pakati pa usiku, mumakhala ndi chifuwa cha mantha. Mukukwiyitsa, kuleza mtima, kuwononga kwambiri zachilengedwe, simungathe kugonjetsa kugwedezeka kwadzidzidzi kapena kupanikizika. Manja anu zala, futa ndudu pambuyo pa ndudu. Muli ndi manja ozizira komanso osasamala, mumamva kutentha ndi kupweteka m'mimba, pakamwa pouma, kupuma kovuta. Mumamva kuti mukudwala.
Ngati muli ndi zizindikiro izi, mwinamwake mumakhala mukupanikizika nthawi zonse. Zisonyezo izi zikhoza kuwonjezeredwa kumverera kwa kutopa nthawi zonse, kuganiza kuti muli ndi nthawi yochepa kwambiri yochitira zinthu zingapo panthawi yomweyo. Modzidzimutsa mumamva chisoni, mantha komanso mantha, zokhumudwitsa. Mutha kumvetsanso ululu m'mitsipa ndi khosi louma, mumayamba kumumanga misomali yanu, kukaniza nsagwada zanu, minofu ya nkhope yanu imasokonekera, mumamva kukukuta mano. Kwa ena, izi zimachitika pang'onopang'ono, ena mwadzidzidzi amamva zizindikiro zonse mwakamodzi. Ena ali ndi mitsempha ya mitsempha, ndipo nthawizina amalira akuwoneka popanda chifukwa chomveka.
Simukusowa kudziwa zizindikiro zonsezi pozindikira kuti vutoli ndilo chifukwa cha mavuto anu. Akatswiri amanena kuti mwina zizindikiro zitatuzi zikuchitika mkati mwa sabata kapena kuposerapo zili zokwanira, zomwe zimasonyeza zotsatira za vuto lalikulu. Pankhaniyi, muyenera kusintha moyo wanu, zinthu zomwe zikugwira ntchito kapena zachilengedwe mwamsanga. Pangani chikhalidwe chimene sichimayambitsa matenda aakulu.
Njira yothetsera nkhawa
Chotupa, chomwe chinapangidwa ndi ubongo, chimapanga zofuna zoyenera mu chikoka cha pituitary. Mtundu wa pituitary umayamba kumasula mahomoni omwe, pamodzi ndi magazi, amalowa m'matenda a adrenal, omwe amamasula kuchuluka kwa adrenaline ndi norepinephrine. Pogwiritsa ntchito mphamvu zawo, kuthamanga kwa magazi kumachitika, mtima umayamba kugwira ntchito mofulumira, kuchokera ku chiwindi kupita ku magazi kuposa kuchuluka kwa shuga, kolesterolini ndi mafuta ochepa omwe amamasulidwa. Izi zimatsimikizira kukonzekera kwa thupi. Amaganizo ndi okonzeka kumenyana. Ngati mkhalidwe woterewu ukukhazikika kwa nthawi yayitali, kupanikizika ndi kukana kwa thupi kumagwa ndipo pakubwera kutopa, kutaya thupi. Chitetezo chogwa, munthu amayamba kudwala kwambiri. Ndicho chifukwa chake nthawi zambiri timati: "Matenda onse amachokera m'mitsempha". Mwachigawo, izo ziridi kwenikweni.
Zotsatira za nkhawa
Kuvutika maganizo kwa nthawi yaitali kumabweretsa matenda ambiri. Choyamba, ziwalo zoopsya kwambiri zimavutika. Nthawi zina, izi zimagwirizanitsidwa ndi dongosolo la m'mimba, nthawi zina ndi kupuma, ndipo nthawi zina ziwalo zingapo zimakhala ndi zotsatirapo zoipa za nkhawa. Malingana ndi msinkhu, chikhalidwe, maphunziro, maphunziro, moyo, filosofi ndi zina zambiri, anthu ena amayamba kuvutika ndi mavuto, ndi zina zochepa. Kuvutika maganizo kumadalira momwe ife timadzionera tokha - kaya ngati chinthu chopanda pake chomwe chiri ndi vuto, kapena kuti wogwira ntchito mwakhama yemwe ali ndi vuto la nkhawa iyi.
Momwe mungamvetsetse kuti thupi limapanikizika
Chizindikiro choyamba kuti chinachake chalakwika ndi thupi lanu ndizovuta ndi kugona. Pang'onopang'ono, matenda ena amalumikiza kugona. Mukuyamba kulira popanda chifukwa, mumatopa ngakhale mutagwira ntchito komanso momwe mumasangalalira. Muli ndi mavuto ndi kusinkhasinkha, chidwi, kukumbukira. Pali kupwetekedwa mtima, kukwiya, ndipo nthawi zina kusakhudzidwa ndi kugonana. Zizindikirozi zimakukhudzani inu, zonse zimachitika pang'onopang'ono, ndipo, mwina, ndichifukwa chake simukuwona vuto lomwe liripo. Pokhapokha pamene dziko lifika pamtunda, mumayamba kumva kuti chinachake chikulakwika. Anthu samvetsa nthawi zonse kuti ali m'mavuto. Amataya mtima wawo wakale, changu cha ntchito, kusowa chidaliro kumawonekera pa malo osadziwika. Pang'onopang'ono, nkhawa imatenga moyo wonse. Ndicho chifukwa chake ndikofunikira kuthana nazo nthawi ndi molondola. Musazengereze kupempha thandizo kuchokera kwa katswiri.