Ndizowopsa, mosabisa.
Kuwerenga nyuzipepala ndikumvera nkhani nthawi zonse timakopeka ndi mitu yankhani
zowopsa kwambiri. Tikuwona chiwerengero cha anthu omwe ali ndi kachilombo chikuwonjezeka mofulumira
ndipo womwalirayo, timakhala ndi chizungulire ndipo nthawi zina timamva ngati
zopanda zenizeni, chifukwa ndizovuta kuzolowera lingaliro lazomwe zikuchitika. Pulogalamu ya
zokambirana zathu zimakhudza kwambiri ma coronavirus. Zachikhalidwe
ma network azaza ndi mauthenga osalankhula za china chilichonse. Ndipo kotero, kumizidwa mkati
izi zomwe sizinachitikepo komanso zosatsimikizika, sizodabwitsa kuti nkhawa ya coronavirus imayamba.
“Miliri ingayambitse maloto oopsa a ku Hobbesian:
nkhondo ya onse motsutsana ndi onse. Kufalikira mwachangu kwa matenda atsopano
mliri komanso wakupha, atha kubweretsa mantha, mantha, kukayikira komanso kusalana ", Philip Strong analemba. Ndiye chifukwa chake ndikofunikira kutero
Munthu aliyense amachepetsa nkhawa zake, zomwe timadzipangira tokha
ndi kwa ena.
Ndi zachilendo kukhala ndi nkhawa, koma osatengeka nazo
mantha
Choyamba, ndi
Ndikofunika kudziwa kuti sizachilendo kumva mantha ndi nkhawa munthawi yake
zamtunduwu. Zinthu zikafika pachiwopsezo ku
moyo wathu kapena wa anthu omwe timawakonda, nkhawa imamasulidwa.
Phunziro
University of Wisconsin-Milwaukee adapeza kuti timachita zambiri
mwamphamvu - chifukwa chakuchulukitsa kwa amygdala - pomwe
zochitika zomwe timakumana nazo sizikudziwika kapena zatsopano poyerekeza ndi momwe ziliri
achibale. Ndicho chifukwa chake kachilombo katsopano monga COVID-19 kamayambitsa mantha kwambiri ndipo
nkhawa.
Sitiyenera kutero
tidzudzule ife pazomwe timamva. Ndimayendedwe amatumbo, ndikumva kuwawa
zidzangowonjezera kukhumudwa kwathu. Koma tiyenera kuwonetsetsa kuti manthawo
kusandulika kupsinjika ndi nkhawa kukhala mantha. Sitingakwanitse
kuthedwa nzeru ndi izi ndikulola kuti zenizeni zichitike
proprio kulanda
zotengeka; ndiye kuti, malingaliro athu anzeru "amasiya".
Kutaya ulamuliro e
kugonjera kuchititsa mantha limodzi kungayambitse machitidwe owopsa a
ife ndi iwo otizungulira. Kuchita mantha kungatipangitse kulemba ntchito
malingaliro odzikonda, kuyambitsa mtundu wa "kupulumutsa aliyense amene angathe", womwe ndi
zomwe tiyenera kupewa polimbana ndi miliri yamtunduwu. Bwanji
Juan Rulfo analemba kuti: “Timadzipulumutsa tokha
limodzi kapena timasiyana ". Chisankho ndi chathu.
Kuchokera pamantha mpaka kusintha: magawo a nkhawa mu
mliri
Akatswiri a zamaganizo ali
taphunzira magawo omwe timadutsamo nthawi ya mliri. Choyamba
gawo nthawi zambiri limakhala la akuganiziridwa.
Amadziwika ndi mantha oti atha kutenga matendawa kapena anthu ena
tiwonetsereni. Apa ndiye kuti ngozi zowopsa zambiri zimachitika,
kukanidwa komanso kupatukana kwa magulu omwe timaganiza kuti ndiomwe anganyamule
matenda.
Koma posachedwa
tiyeni tisunthire gawo la mantha ofala kwambiri
ndi zowombetsa mkota. Tiyeni tiyambe kuganizira za njira zopatsirana, chifukwa chake tisachite mantha
zambiri zimangolumikizana ndi anthu, koma kuti kachilomboka kangathe kupitsidwanso kudzera mwa iwo
mpweya kapena pogwira chinthu chilichonse kapena pamwamba. Timayamba kuganiza zokhala moyo
pamalo omwe angakhale opatsirana. Ndipo izi zimabweretsa nkhawa yayikulu yomwe
zingatipangitse kulephera kudziletsa.
Pamenepo zimakhala zachilendo
kuti tikhale ndi chidwi chambiri. Titha kuganizira kwambiri lingalirolo
kudwala ndikulabadira chizindikiro chaching'ono chomwe chimatipangitsa kukayikira
kukhala ndi kachilombo. Timakhalanso ndi malingaliro osakhulupilira
madera omwe nthawi zambiri timasuntha, chifukwa chake timayesetsa kusamala
pambuyo pake amatha kudzikuza, osakwanira kapena asanakwane, monga
kuwononga masitolo akuluakulu.
Munthawi izi
timagwira ntchito mu "modabwitsa".
Koma zinthu zatsopano zikavomerezedwa, timakhala gawo la anatengera. Pakadali pano tili nazo kale
tinaganiza zambiri pazomwe zikuchitika ndipo timayambiranso kulingalira, mu
kuti tithe kukonzekera zomwe tichite. Ili m'gawo lakusintha mu
zomwe ndimakonda kuwonekera makhalidwe
osakonderapamene timayesetsa kuthandiza ovutikitsitsa.
Tonse timaoloka
magawo awa. Kusiyanitsa kuli munthawi yomwe zimatengera. Pali omwe amapambana
kuthana ndi mantha oyamba m'mphindi kapena maola ndipo pali omwe
amakoka masiku kapena milungu. Kafukufuku wopangidwa ndi University of Carleton Nthawi ya mliri
ya H1N1, idawulula kuti anthu omwe amavutika kupirira kusatsimikizika
adakhala ndi nkhawa zowonjezereka panthawi ya mliri ndipo anali ndi zochepa
mwayi wokhulupirira kuti atha kuchitapo kanthu kuti adziteteze.
Mfungulo yolimbana
Matenda a coronavirus amakhala pakufulumizitsa izi ndikulowa
gawo losinthira mwachangu chifukwa ndi pokhapo pomwe titha kuthana nalo
moyenera vutoli. NDI "yekhayo
Njira yochitira izi ndikuyendetsa izi m'malo mosintha
kuwononga, monganso akuluakulu komanso atolankhani amachita ",
malinga ndi Peter Sandman.
Njira zisanu zothetsera nkhawa ya coronavirus
1. Lembetsani mantha
Mauthenga olimbikitsa
- Bwanji "osawopa" -
zilibe ntchito ndipo zitha kukhala zovulaza kapena zopanda phindu. Izi
mtundu wa mauthenga umabweretsa kusamvana kwamphamvu pakati pa zomwe tili
kuwona ndikukhala ndi moyo kuti tipewe mantha. Ubongo wathu satero
Amanyengedwa mosavuta ndikuganiza zodziyimira payokha kuti asunge boma
Alamu yamkati.
M'malo mwake, koyambirira
magawo a mliriwo, kubisala zenizeni, kuubisa kapena kuuchepetsa
zoipa kwambiri chifukwa zimalepheretsa anthu kukonzekera
mwamalingaliro pazomwe zikubwera, pomwe akadali ndi nthawi yochita. M'malo mwake,
ndibwino kunena kuti: “Ndamva kuti mukuchita mantha. NDI
wabwinobwino. Tonse tili nawo. Tithana nawo limodzi. " Tiyenera kukumbukira
mantha amenewo sabisala, amadziyang'ana okha.
2. Pewani zidziwitso za alamu
Tikamva za
pokhala pachiwopsezo, sizachilendo kufunafuna mayankho onse mu
malo athu kuti tiwone ngati chiwopsezo chawonjezera kapena chatsika.
Koma ndikofunikira kusankha mwanzeru magwero azidziwitso
timapempha, kuti asadyetse nkhawa zambiri.
Ino ndi nthawi yabwino
kusiya kuonera mapulogalamu osangalatsa kapena kuwerenga zambiri
chiyambi chokayikitsa chomwe chimangopangitsa mantha ndi nkhawa zambiri, monga mauthenga ambiri
nawo WhatsApp. Palibe chifukwa chofufuzira mosamala zambiri
mphindi ndi mphindi. Muyenera kudziwa zambiri, koma ndi deta komanso magwero
odalirika. Ndipo nthawi zonse tsutsani zidziwitso zonse. Osadalira zakale
amene amawerenga.
3. Dzichotseni nokha kuti muchotse mitambo yakuda yopanda chiyembekezo
Moyo ukupitiliranso
ngati mkati mwa makoma anayi a nyumbayo. Kulimbana ndi zotulukapo
nkhawa yachiwiri mpaka nkhawa yokhazikika ndi nkhawa ya coronavirus,
ndikofunikira kusokonezedwa. Uwu ndi mwayi wochita zinthu zomwe
nthawi zonse timazengereza chifukwa chosowa nthawi. Werengani buku labwino, mverani
nyimbo, kucheza ndi banja, kuchita zosangalatsa ...
kuti asokoneze malingaliro ku kukondweretsedwa kwa coronavirus.
Tsatirani chizolowezi, chifukwa
momwe zingathere, zidzatithandizanso kumva kuti tili ndi gawo lina la
kulamulira. Zizolowezi zimabweretsa dongosolo kudziko lathu ndikuzifikitsa kwa ife
kumverera kwa bata. Ngati zochita zanu za tsiku ndi tsiku zasokonezedwa
kuchokera kwaokha, pangani njira zina zosangalatsa zomwe amachita kwa inu
kumva bwino.
4. Siyani malingaliro owopsa
Tangoganizirani zoyipitsitsa
zochitika zotheka ndikuganiza kuti Apocalypse ili pakona sikuthandiza
kuthetsa nkhawa ya coronavirus. Kulimbana ndi malingaliro owopsawa
ngakhale kuwachotsa mwamphamvu m'malingaliro mwathu, chifukwa zimapangitsa a
zotsatira zowonjezera.
Chinsinsi chake ndikugwiritsa ntchito fayilo yakuvomereza
kwakukulu. Izi zikutanthauza kuti panthawi ina, tiyenera kulola zonse kuti zizipita
kuyenda. Njira zonse zodzitetezera zikachitika, tiyenera kukhulupirira
moyo, kudziwa kuti tachita zonse zomwe tingathe.
Tikapanda kubweza malingaliro ndi malingaliro athu olakwika, pamapeto pake adzatha
momwe anafika kumeneko. Zikatero, kukhala ndi malingaliro ozindikira kudzakhala
zothandiza kwambiri.
5. Yang'anani pa zomwe tingachite kwa ena
Zovuta zambiri kuchokera ku
coronavirus ndichifukwa chakuti timamva kuti tataya mphamvu. Ngakhale zili choncho
Ndizowona kuti pali zinthu zambiri zomwe sitingakhudze, zina zimadalira
ife. Chifukwa chake, titha kudzifunsa zomwe tingachite ndi momwe tingakhalire
zothandiza.
Kuthandiza anthu osatetezeka
kupereka chithandizo chathu, ngakhale patali, atha kupereka izi kuti
tikukumana ndi tanthauzo lomwe limapitilira zathu zokha ndipo limatithandiza
sungani bwino mantha ndi nkhawa.
Ndipo koposa zonse, ayi
ife tayiwala zimenezo “Mkhalidwe
zovuta zakunja zimapatsa munthu mwayi wokula
mwauzimu kupitirira iye ", malinga ndi a Viktor Frankl. Sitingathe
sankhani zomwe tiyenera kukhala, koma titha kusankha momwe tingakhalire
chitani ndi malingaliro otani kuti musunge. Momwe timachitira nawo, momwe
payekha komanso ngati gulu, zitha kutipangitsa kukhala olimba mtsogolo.
Malire:
Taha,
S. ndi. Al. (2013) Kusalolera kusatsimikizika, kuyesa, kuthana ndi nkhawa:
nkhani ya mliri wa H2009N1 wa 1. Br J Health Psychol;
19 (3): 592-605.
Balderston, PA
NL et. Al. (2013) Zotsatira Zakuwopseza Zachilendo Zatulutsa Mayankho a Amygdala. Plos One.
Taylor, MR ndi. Al. (2008)
Zinthu zomwe zimakhudza kusokonezeka kwamaganizidwe a mliri wa matenda: Zambiri kuchokera ku
Mliri woyamba wa matenda a chimfine ku Australia. BMC Pagulu
Health; 8:
347.
Amphamvu, P. (1990) Mliri
psychology: mtundu. Chikhalidwe cha
Thanzi & Matenda;
12 (3): 249-259.
Pakhomo Kuda nkhawa kwa Coronavirus: kodi mungaletse bwanji mantha? idasindikizidwa koyamba mu Pakona ya Psychology.
