Mukumva Kupanikizika?

Kodi kupsinjika ndi chiyani?

Thupi lathu ndilolumikizidwa kuti liyankhidwe moyenera komanso moyenera kuzinthu zosiyanasiyana m'moyo wathu watsiku ndi tsiku. Nthawi zonse, ubongo wathu umatha kupanga zidziwitso, kuganizira mozama momwe tingayankhire, ndikupanga zisankho zoyenera pazomwe tingachite. Tikakumana ndi zosokoneza zazikulu momwe timagwirira ntchito, monga momwe timakhalira panthawi ya mliriwu, ubongo wathu sungagwire ntchito moyenera. Thupi lathu limapanga mahomoni opanikizika kwambiri ndipo titha kukhala ndi nkhawa komanso nkhawa m'malingaliro athu komanso mthupi lathu.

Nchiyani chimayambitsa kupsyinjika?

Tonsefe timakhudzidwa ndi mliriwu ndipo ambiri a ife tikukumana ndi zovuta zina chifukwa cha izi. Zochitika zosiyanasiyana zingatipangitse kupanikizika. Kudziwa zomwe zimakupangitsani kupsinjika kumatha kukuthandizani kuthana nazo. Tengani kamphindi kuti tengani Zovuta Zathu Zapanikizika kuti mudziwe zambiri pazomwe zingayambitse.

Kodi kupsyinjika kumawoneka bwanji?

Kupsinjika kumawoneka mosiyana ndi munthu ndi munthu.

  • Mantha ndi nkhawa zaumoyo wanu komanso wa okondedwa anu.
  • Kusintha kwa kugona kapena kudya.
  • Kuvuta kugona kapena kusumika chidwi.
  • Kukulira kwa zovuta zomwe zidalipo kale. Kumbukirani, kupweteka kwa mutu ndi m'mimba kumatha kukhala zizindikilo zamavuto amisala.
  • Kukulirakulira kwamatenda amisala kapena mavuto azogwiritsa ntchito mankhwala osokoneza bongo.
  • Kuchulukitsa kumwa mowa, fodya kapena mankhwala ena.
  • Zosintha pamachitidwe, kusinthasintha kapena maluso olumikizirana mwa anthu omwe ali ndi vuto lanzeru komanso chitukuko.

Ndingatani?

Nkhani yabwino ndiyakuti pali zinthu zomwe mungachite kuti muchepetse nkhawa zomwe zingakuthandizeni kuthana ndi vuto lanu. Mukamvetsetsa zomwe zimayambitsa kupsinjika kwanu komanso momwe zimakukhudzirani m'maganizo ndi m'thupi, mutha kusankha njira yothanirana ndi nkhawa yanu.

Ngati mukufuna kudziwa zambiri za momwe kupsinjika kumakhudzira momwe mumaganizira komanso thupi lanu, werengani Yale Child Study Center - Kumvetsetsa ndi kuthana ndi zomwe zimachitika mu mliri.

Ndondomeko yothandizira kupsinjika

Pangani dongosolo lanu la Daily Stress Management Plan ndikudzipereka kuti mukhale ndi thanzi labwino.

Mapulani a Daily Stress Management akupezeka mu Chingerezi ndi Chisipanishi. Tsamba 1 limasindikizidwa ndipo ndilabwino kukhomo la furiji. Tsamba lachiwiri ndi fayilo yomwe imakwaniritsidwa kuti izikhala pa kompyuta yanu:

Malo Othandizira Kuteteza ndi Kupewa Matenda

Kulimbana ndi Kupanikizika |  ULENDO

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Zoyenera kuchita

Chitsogozo Chothandizira: Kupumula Kapanikizika Posachedwa |  ULENDO

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Kulimbana ndi Kupanikizika

Kulimbana ndi Kupsinjika Mtima Pakabuka Matenda Opatsirana |  PDF

Kodi zimakupangitsani kupsinjika?

Kudziwa zomwe zimakupangitsani kupanikizika kumatha kukuthandizani kuti muchepetse kupsinjika kwanu kapena kudziwa zomwe mungachite ngati inu, kapena munthu amene mumamusamalira, akufuna thandizo lina.

Kodi mukufuna thandizo kapena malingaliro kuti muchepetse kupsinjika kwanu?

Tengani kanthawi kuti muganizire izi poyambira kumvetsetsa zovuta zanu.

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Zolemba zothandiza

Chitsogozo cha CDC  | Kulimbana ndi nkhawa |  ULENDO  |  PDF

SAMHSA: Kugwiritsa Ntchito Mankhwala Osokoneza bongo ndi Mental Health Services Administration | Kulimbana ndi Kupsinjika Mtima Pakabuka Matenda Opatsirana | PDF

Zoyenera kuchita  | Chitsogozo Chothandizira: Kuthetsa nkhawa mwachangu |  ULENDO

Phunziro la Ana a Yale  | Kumvetsetsa ndikuthana ndi mayankho |  PDF

Malangizo a Dipatimenti ya Vermont ya Mental Health  | Kupsinjika Mtima ndi Maganizo Anu |  PDF

Gawani