Zamkati
- Zizindikiro zakukhumudwa pambuyo pa chibwenzi chamwamuna
- PTSD ndi nkhawa pambuyo pa chibwenzi cha amuna anu
- Dzipatseni mtendere pazomwe ubale wanu ukupita
- Sonkhanitsani njira yolimba yothandizira
- Dzipatseni nokha nthawi yokonza
- Pangani chizolowezi ndikutsatira
- Khalani oleza mtima
- Kugona, kudya ndi kusuntha
- Ganizirani pazinthu zabwino
Kupita pachibwenzi ndichinthu chosautsa mtima chomwe chingakupangitseni inu kukhala osweka ndikusintha. Izi zitha kukupangitsani kukhala ndi nkhawa zomwe simunamvepo kale. Ngakhale simunakhudzidwepo ndi nkhawa kapena kukhumudwa m'mbuyomu, mutha kumva kuti mwadzaza nazo nkhawa pano.
Izi zitha kuwonjezera kupsinjika kosayenera, chisoni, komanso mantha pazovuta zomwe zachitika kale. Chifukwa chake, kodi ndizizindikiro ziti za kuda nkhawa komanso momwe mungathane nazo?
Nkhani yabwino ndiyakuti kukhala ndi nkhawa pambuyo pa chibwenzi cha mwamuna ndikofala kwambiri. Kusakhulupirika sikumangothetsa kukhulupirirana kwanu, komanso kumabweretsa nkhawa komanso kusakhala ndi malingaliro komanso zaubwenzi womwe udalidi weniweni nthawi yonseyi.
Nazi zizindikiro za nkhawa komanso zomwe mungachite kuti muchepetse nkhawa amuna anu atachita chibwenzi.
Zizindikiro zakukhumudwa pambuyo pa chibwenzi chamwamuna
Aliyense amakumana ndi nkhawa nthawi ina m'moyo. Koma zovuta zamavuto ndizosiyana kwambiri ndi nkhawa zomwe zimachitika chifukwa cha ntchito, ndalama, komanso ubale. Ngati nkhawa yomwe mukukumana nayo pambuyo poti amuna anu achita yayamba kuti mukhale olumala, mwina mukukumana ndi izi:
- Kugunda kwa mtima
- Kumva kupuma pang'ono
- Maganizo a Antsy kapena kulephera kukhala chete
- Nsautso ndi Chizungulire
- Kumva kukhala opanda nkhawa, kuchita mantha, komanso kuchita mantha osayenera
- Manja otuluka thukuta
- Mapazi ozizira
- Kuvuta kugona
- Hyperventilating
Kuda nkhawa kwam'mutu kumayambitsidwa ndi kupsinjika kwachilengedwe komanso kusintha kwa ubongo. Izi zimachitika mukakhala kuti mwapanikizika kwambiri, monga zomwe zimachitikira amuna anu. Kuda nkhawa mutanyengedwa kumatha kukhala kovulaza kuposa momwe mukuganizira.
Funso lomwe limabwera m'maganizo mwanu ndi momwe mungathetsere nkhawa?
PTSD ndi nkhawa pambuyo pa chibwenzi cha amuna anu
Pali zochitika zambiri zamankhwala zam'maganizo zomwe zimagwirizanitsa mwamphamvu nkhawa zakubadwa pambuyo pa kusakhulupirika monga nthambi ya Posttraumatic Stress Disorder. Zizindikiro zakusokonekera kwa kusakhulupirika pambuyo pake zimafanana ndi zomwe zimachitika munthu akakumana ndi zoopsa monga kugwiriridwa, nkhondo, kapena kumenyedwa.
Kuda nkhawa pambuyo pa chibwenzi cha mwamunayo kumatha kukhala gawo lazomwe zimachitika munthawi yovutayi. Muyenera kuphunzira momwe mungathanirane ndi zomwe zimayambitsa kusakhulupirika komanso momwe mungachitire zosakhulupirika zakale.
Zomwe muyenera kuchita mwamuna wanu atabera kuti athane ndi nkhawa? Nawa malingaliro othandizira kuthana ndi vuto la mamuna wonyenga.
Dzipatseni mtendere pazomwe ubale wanu ukupita
Pakapita nthawi ndikudandaula nkhawa ya mwamuna wanu itatha, mutha kudzipatsa mtendere wamumtima posankha tsogolo laubwenzi wanu kuyambira pano. Nthawi zina kuthana ndi kusakhulupirika kumatha kubweretsa zokumbukira zopweteka kuposa kuthetsa chibwenzicho.
Mkwiyo, mkwiyo, ndi mantha zingakukhumudwitseni mukakumbukira zomwe mukukumbukira ndikudzifunsa ngati china chake chachinyengo chikuchitika kumbuyo kwanu.
Kumbali inayi, kuthana ndi vuto la kusakhulupirika kutha kukhala kotheka ngati nkhawa pambuyo poti mwamuna wake sakuwakhudzanso. M'malo mwake, maanja ambiri amafotokoza za banja lolimba, lolankhulana, komanso losangalala atatha kuthana ndi mavuto awo.
Chisankho ndi chanu. Kodi mukufuna kuthetsa ubale wanu kapena kufunsira upangiri ndikuthana ndi kusakhulupirika? Sankhani zomwe zingakuthandizeni inu ndi banja lanu pankhaniyi.
Sonkhanitsani njira yolimba yothandizira
Ngati mukukumana ndi nkhawa pambuyo pa kusakhulupirika ndikuganiza momwe mungathetsere zomwe amuna anu achita, mudzafunika njira yolimbikitsira yokuthandizani m'masiku amdima. Sonkhanitsani abwenzi odalirika ndi abale ndikulumikiza.
Kulumikizana ndi ena ndikukhala ndi munthu amene amakusangalatsani akumvera mavuto anu kumatha kukhala kuchiritso modabwitsa ndipo kumatha kutonthoza nkhawa pambuyo poti mwamunayo wachita.
Dzipatseni nokha nthawi yokonza
Mungathetse bwanji chibwenzi? Ngati mwangodziwa za chibwenzi cha amuna anu, chinthu chanzeru kwambiri chomwe mungachite ndikudzipatsanso nthawi yolira. Poganizira momwe mungachitire ndi chibwenzi, mutha kuwona izi ngati zazikulu ngati imfa ya munthu.
Ngakhale mutasankha kuyanjana, ubongo wanu ukhoza kukhala ndi vuto lomwe nthawi zina limafaniziridwa ndi imfa. Awa atha kukhala kutha kwa chibwenzi chanu chakale, ndipo ndizovomerezeka kukhala ndi nthawi yolira. Kuda nkhawa pambuyo pa chibwenzi cha mwamunayo kumakhala kovuta kuthana nako ndipo nthawi zambiri kumatenga nthawi kukonzanso.
Pangani chizolowezi ndikutsatira
Ngati amuna anu anali ndi chibwenzi, moyo wanu wonse mwina wasokonekera. Izi zimapangidwa kukhala zovuta kwambiri ngati muli ndi ana limodzi.
Kodi mumadutsa bwanji chibwenzi?
Ngakhale ndikofunikira kusungunula ndi kukhumudwitsa ubale wanu, ndikofunikira kukhalabe ndi chizolowezi ndikumatsatira kuthana ndi nkhawa zomwe mwamuna ali nazo. Chizolowezi chithandizira kukonza moyo wanu nthawi yomwe china chilichonse chimawoneka ngati chosokonekera. Pezani chitonthozo muzochita zanu za tsiku ndi tsiku.
Khalani oleza mtima
Chovuta ndi kuda nkhawa ndikuti ngakhale zimangotenga gawo limodzi kuti zibweretse m'moyo wanu, zimatha kutenga nthawi kuti muchotse. Kuda nkhawa pambuyo pa chibwenzi cha amuna anu kumatha kukuvutitsani, kukukwiyitsani, kukukhumudwitsani, ndipo mwina mungadane nawo. Kuthana ndi zovuta za chigololo kumatenga nthawi.
Koma, izi nazonso zidzachitika. Choncho lezani mtima. Kuda nkhawa pambuyo pa chibwenzi cha mwamuna sikudzakhala nanu mpaka kalekale.
Kugona, kudya ndi kusuntha
Mukakhala ndi nkhawa komanso kukhumudwa ndikofunikira kuyang'ana pazinthu zitatu izi: kugona, kudya, komanso kuchita masewera olimbitsa thupi. Kuti mupulumuke pazomwe mukuchita, muyenera kuyesa kugona maola 8 tsiku lililonse.
Kugona ndi nthawi yomwe thupi lanu limatha kumasuka ndikubwezeretsanso - zochita ziwiri zomwe zingafunike ngati ubongo wanu wakhala ukukhumudwitsa malingaliro anu, thupi lanu, ndi moyo wanu ndi nkhawa pambuyo pocheza ndi mwamuna.
Ndikofunikanso kupitiriza kudya. Ambiri amawona kuti thupi lawo limatsekera panthawi yachisokonezo ndipo ubongo umasiya kuwonetsa thupi lonse kuti lidye. Pitirizani kudya katatu patsiku kuti thupi lanu likhale lolimba pantchito yomwe ikubwera. Ili ndi langizo lofunikira pothana ndi mwamuna wonyenga.
Pomaliza, kulimbitsa thupi. Sizingamveke ngati chinthu choyamba chomwe mukufuna kuchita mutakumana ndi zowawa mukamaganiza zothana ndi chibwenzi, koma ndizabwino m'thupi lanu.
Kuchita masewera olimbitsa thupi ndikumverera bwino endorphins, kumakulitsa malingaliro ndi thanzi lamaganizidwe, kumasula malingaliro anu, kumachepetsa nkhawa, ndikuthana ndi kukhumudwa. Osanenapo inu mudzawoneka wodabwitsa.
Yesetsani kumasuka kwenikweni. Pochita ndi mnzanu wonyenga, ndikofunikira kuti musamve chisoni komanso kupsa mtima. Kupumula kumatha kukutonthoza.
Ganizirani pazinthu zabwino
Kuzindikira zomwe amuna anu akuchita ndi amuna anu kumakhala kopweteka. Palibe amene anganene kuti moyo wanu usintha, kaya muli ndi mwamuna wanu kapena ayi. Koma, simungakhale monga chonchi kwamuyaya.
Muyenera kupuma ndikuyambiranso. Thandizani kuthana ndi nkhawa zakuthupi poyang'ana pazabwino m'moyo wanu. Thanzi lanu, abwenzi komanso abale omwe amakukondani, Mulungu amene mumamukhulupirira, komanso zinthu zazing'ono zomwe zimakusangalatsani. Dziloleni nokha mwayi wolotanso za tsogolo lanu ndikulingalira zitsanzo zabwino zokha.
Kulimbana ndi nkhawa pambuyo pa chibwenzi cha amuna anu kumatha mwezi umodzi kapena kutha zaka. Zilibe kanthu komwe ulendo wanu umakufikitsani, kudziwa momwe mungathanirane ndi nkhawa pano kudzakuthandizani kuti mugwire mwamphamvu moyo wanu kuti mutha kuyambiranso.
Ngati mukufunabe kupezera mwayi wina kuubwenzi wanu ndipo mukuganiza momwe mungachitire pachithunzi, pali zinthu zina zomwe zingakuthandizeni. Koma izi zisanachitike, muyenera kudzichiritsa nokha poyamba.