Kukhumudwa kumapangitsa kupweteka - osati kungoganizira, monga chisoni, misozi ndi kuzindikira kusowa chiyembekezo, komanso chakuthupi. Kusindikizidwa m'mabuku azachipatala akunja kuwonetsa kuti kukhumudwa kumadzionetsera ngati kupweteka kwakuthupi.
Kusiyana kwachikhalidwe
Ngakhale sitimangoganiza zokhumudwa ngati zowawa, zikhalidwe zina zili choncho, makamaka kwa iwo omwe tabu akulankhula poyera za thanzi la m'maganizo. Mwachitsanzo, mu zikhalidwe zaku China ndi ku Korea, kukhumudwa kumawonedwa ngati nthano chabe. Chifukwa chake, odwala, osakayikira kuti ululu wathupi ukhale chizindikiro cha kusokonezeka kwa malingaliro, potembenukira kwa madokotala kuti acita zizindikiro zathupi, ndipo osafotokoza kukhumudwa. Koma kukumbukira zizindikiro izi ndikofunikira monga momwe zimakhalira.
Ku Asia, zizindikiro za Kupsinjika Sizimalipira
Chithunzi: Unclala.com.
Imayambitsa kulabadira zizindikiro
Choyamba, ndi njira yabwino kwambiri yowongolera thupi ndi malingaliro anu. Zizindikiro zathupi zimatha kuwonetsa za kuyerekezera kwa nthawi yokhumudwitsa kapena kuwonetsa ngati muli ndi nkhawa. Komabe, zizindikiro zathupi zimawonetsa kuti kukhumudwa kwenikweni ndi zenizeni ndipo kungawononge moyo wathu wamba. Nazi zisanu ndi ziwiri za zizindikiro zodziwika bwino za kukhumudwa:
1. Kutopa kapena kuchepetsedwa kwamphamvu
Kutopa - Chizindikiro cha kukhumudwa. Nthawi zina tonse timakhala ndi kuchepa kwa mphamvu ndipo kumatha kumva ulesi m'mawa, ndikuyembekeza kukhalabe pakama ndikuonera TV, m'malo mongogwira ntchito. Ngakhale timakhulupirira kuti nthawi zambiri kutopa ndi chifukwa chovuta kwambiri, kukhumudwa kungayambitsenso kutopa. Komabe, mosiyana ndi kutopa kwanthawi zonse, kutopa komwe kumakhudzana ndi kukhumudwa, kungayambitsenso mavuto chifukwa cha chidwi, kusokonezeka komanso kupanda chidwi. Dr. Maurizio Fava, mkulu wa pulogalamu yofufuzira ya Boston m'chipatala chodziwika bwino cha Massachuse chosowa kwambiri, zomwe zikutanthauza kuti amamva kuwawa. kupuma usiku. Komabe, popeza matenda ambiri akuthupi, monga matenda ndi ma virus, angayambitse kutopa, ndizovuta kudziwa ngati kutopa kumalumikizidwa ndi kukhumudwa. Njira imodzi yotsimikizira: Ngakhale kutopa kwa tsiku ndi tsiku ndi chizindikiro cha matendawa, zizindikiro zina, zomwe zimakhala zachisoni, malingaliro a chiyembekezo (kusasangalala ndi zochitika za tsiku ndi tsiku) zitha kukhalapo pa kukhumudwa.
2. Kuchepetsa kulekereratu (kapena, m'malo mwake, zonse zimapweteka kuposa masiku onse)
Kodi mumakhalanso ndi malingaliro oti mitsempha yanu ikuyaka, koma simungapeze chifukwa chilichonse cha ululu wanu? Zotsatira zake, kukhumudwa ndi kupweteketsa mtima nthawi zambiri. Kafukufuku wina wa chaka cha 2015 adawonetsa kulumikizana pakati pa anthu pakukhumudwa, ndikuchepetsa ululu, pomwe kafukufuku wina wa 2010 adawonetsa kuti kupweteka kumakhudzanso anthu ovutika maganizo. Zizindikiro ziwirizi sizikhala ndi ubale wabwino wa casal, koma ndikofunikira kuwafanizirana pamodzi, makamaka ngati dokotala amalimbirana mankhwala. Kafukufuku wina akuwonetsa kuti kugwiritsa ntchito antidepressants sikungangothandiza kumathandizira kukhumudwa, komanso amachita ngati zowawa.
3. Ululu kumbuyo kapena mafuta mu minofu
M'mawa mutha kumva bwino, koma mukakhala kuntchito kapena kukhala kumbuyo kwa tebulo la ku yunivesite, mumayamba kupweteka kumbuyo. Zitha kukhala zovuta kapena kukhumudwa. Ngakhale nthawi zambiri amagwirizanitsidwa ndi kusakhazikika kwabwino kapena kuvulala, amathanso kukhala chizindikiro cha kupsinjika mtima. Phunziro lomwe lachitika mu 2017 pachitsanzo cha ophunzira 1013 a mayunivesite aku Canada akuwonetsa kulumikizana pakati pa kukhumudwa komanso kupweteka kumbuyo.
Akatswiri azachipatala ndi amisala kwa nthawi yayitali amakhulupirira kuti mavuto amitimayo amatha kupweteketsa mtima kwambiri, koma mawonekedwe awo akadali ophunzira, mwachitsanzo, ubale womwe ulipo pakati pa kukhumudwa ndi kutupa kwa thupi. Kafukufuku waposachedwa akuwonetsa kuti kutupa mthupi kumatha kukhala ndi malingaliro okhudzana ndi maukonde a maulendo athu. Amakhulupirira kuti kutupa kumatha kusokoneza zikwangwani za ubongo, chifukwa chake kungakulongosole za kukhumudwa komanso momwe timathandizira.
Mutu amatha kuyankhula za mavuto amisala
Chithunzi: Unclala.com.
4. Mutu
Pafupifupi aliyense nthawi zina amakumana ndi mutu. Ndizofala kwambiri kotero kuti nthawi zambiri timawalemba ndi nkhani zopanda pake. Zovuta kuntchito, monga kusamvana kwa anzanu, kumathanso kuyambitsa mutuwu. Komabe, mutu wanu umachitika nthawi zonse chifukwa cha kupsinjika, makamaka ngati mwapirira mnzanga m'mbuyomu. Ngati mwazindikira kuti munayamba kupweteka mutu tsiku ndi tsiku, zitha kukhala chizindikiro cha kukhumudwa. Mosiyana ndi mutu wopweteka ndi migraine, kupweteka mutu kumakhudzana ndi kukhumudwa, sikulimbikitsa ntchito ya munthu. Mutu wamtunduwu womwe wafotokozedwa ndi National Mutu Wowuma Monga Mphamvu ya Ukulu "imatha kumverera ngati pang'ono pomvera, makamaka mozungulira nsidze. Ngakhale kupweteka uku kumachitika chifukwa cha kupweteka kwa ululu wosalala, nthawi zambiri amakhala akubwereza pafupipafupi. Nthawi zina kupweteka kwamitu yamitsempha ya kupsinjika kumatha kukhala chizindikiro cha vuto lalikulu.
Komabe, kupweteka mutu si chizindikiro chokha chomwe ululu wanu ungakhale wamaganizidwe. Anthu omwe ali ndi nkhawa nthawi zambiri amakhala ndi zizindikiro zowonjezera, monga chisoni, kumverera kwa kukwiya komanso kuchepetsa mphamvu.
5. Mavuto ndi maso kapena kuwonongeka
Kodi mukuganiza kuti dziko likuwoneka ngati loipa? Ngakhale kukhumudwa kumapangitsa dziko lapansi ndi imvi komanso lowoneka bwino, kafukufuku wina wochitidwa mu 2010 ku Germany akusonyeza kuti vuto ili ndi thanzi la m'maganizo lingakhudze masomphenya. Mu phunziroli, anthu 80 omwe anali ndi nkhawa anthu 80 anali ovuta kusiyanitsa zithunzi zakuda ndi zoyera. Izi zimadziwika kuti ofufuza monga "kuona kosiyana kosiyana" kungafotokoze chifukwa chake kukhumudwa kungapangitse dziko lapansi.
6. Ululu m'mimba kapena kumverera kwa zovuta m'mimba
Uku ndikumverera kwa ululu wam'mimba - chimodzi mwazizindikiro zodziwika bwino za kukhumudwa. Komabe, pamene kupsompsomitsidwa kumayamba m'mimba, ndikosavuta kulemba pa mpweya kapena kupweteka kusamba. Kupweteka kwambiri, makamaka mukapanikizika, kungakhale chizindikiro cha kukhumudwa. M'malo mwake, gulu la Harvard Medical Sukulu imaganiza kuti kusasangalala m'mimba, monga spasms, kutulutsa ndi mseru, kungakhale chizindikiro cha thanzi labwinobwino. Malinga ndi ofufuzawo ochokera ku Harvard, kukhumudwa kungayambitse (kapena kukhala zotsatira) kutupa kwa misonkho ndi zowawa, zomwe ndizosavuta kukhala ndi matenda otupa kapena matumbo osakwiya. Madokotala ndi asayansi nthawi zina amatchedwa matumbo a "ubongo wachiwiri" chifukwa adapeza kulumikizana pakati pa thanzi komanso thanzi. Mimba yathu ili yodzaza ndi mabakiteriya abwino, ndipo ngati pali vuto la mabakiteriya othandiza, nkhawa ndi kukhumudwa. Kudya moyenera komanso phwando moyenera kumatha kusintha thanzi, zomwe zingakuthandizeninso kusintha, koma kafukufuku wokulirapo amafunikira.
7. Mavuto okhala ndi chimbudzi kapena chisamaliro chamatumbo
Mavuto okhala ndi chimbudzi, monga kudzimbidwa, kutsegula m'mimba, kumatha kuyambitsa manyazi komanso kusapeza bwino. Ndikosavuta kuganiza kuti kusamvana m'matumbo kumabuka chifukwa cha matenda akuthupi, nthawi zambiri amayamba chifukwa cha poizoni wa chakudya kapena ma virust. Koma malingaliro monga chisoni, nkhawa ndi kukhumudwa zingasokoneze ntchito ya m'mimba. Kafukufuku wina wa 2011 kuchokera ku ubale pakati pa kuda nkhawa, kukhumudwa komanso m'mimba.
Kupweteka - njira ina yofotokozera ubongo wanu
Ngati mukumva kusamvana, kuphunzira ndi kunena za malingaliro osasangalatsa, oterowo, mkwiyo ndi manyazi, zimatha kutsimikizira kuti malingalirowo adzawonetsa kuti malingaliro adzaonetsera mthupi. Ngati mukukumana ndi chilichonse mwazomwezi kwa nthawi yayitali, osakani kuti mulandire dokotala kapena namwino. Malinga ndi nkhani ya American psy yambiri, matenda a m'ma 14,8 miliyoni aku America amavutika chaka chilichonse.
Kukhumudwa kumachitika chifukwa cha zinthu zosiyanasiyana, monga genetics, kupsinjika kapena kuvulala mu ubongo. Anthu omwe akuvutika ndi nkhawa, thandizo la akatswiri, monga psychotherapy ndi mankhwala, nthawi zambiri amafunikira kuchira kwathunthu. Chifukwa chake, pa phwando, ngati mukukayikira kuti zizindikiro zathupi sizikhala zoposa, kufunsa kuti mufufuze kuvutika ndi nkhawa. Chifukwa chake, dokotala wanu akhoza kukupatsirani thandizo lofunikira.