Nkhawa imatha kukhumudwitsa kwambiri. Zimakulepheretsani kukhala odekha komanso okhazikika pokupangitsani kuti mukhale ndi mantha. Nkhawa zimatenga mphamvu, kukuchotsani mpweya wanu. Zikatero, moyo watsiku ndi tsiku umakhala wovuta.
Zizindikiro za nkhawa zimabweretsa kusapeza kotero kuti ndizomveka kuti mumayang'ana kwambiri malingaliro ndi zilakolako zomwe zimasowa posachedwa. Kukhala pachisoni cha malingaliro obwerezabwereza, kukhala ndi vuto kugona, kumva ziwalo kapena ngakhale pafupi kufa pamene uli ndi mantha sizosangalatsa konse.
Komabe, ngakhale kuti zizindikirozi zimakhala zopweteka kwambiri, nthawi zambiri pamakhala vuto lalikulu lomwe liyenera kuthetsedwa. Nthawi zina vuto lalikulu si nkhawa, koma kudziona ngati wosafunika. Zikatero, mukamadzadziona kuti ndinu munthu wofunika, mudzakhalanso ndi luso lotha kulimbana ndi zovuta za moyo popanda kukumana ndi zowawa za nkhawa.
Kodi pali ubale wotani pakati pa kudzikayikira ndi nkhawa?
Mu 2019, gulu la akatswiri azamisala aku Vietnamese ndi Dutch lidachita kafukufuku ndi achinyamata ndi achinyamata opitilira 1.000. Iwo anapeza izo "Omwe amadziona kuti ndi otsika anali ndi mwayi wowirikiza kawiri kukhala ndi zizindikiro za nkhawa kuposa omwe ali ndi kudzidalira kokwanira."
Aka si kafukufuku woyamba kuwulula ubale pakati pa kudzidalira ndi nkhawa. Mu 1993, akatswiri a zamaganizo ochokera ku mayunivesite a Arizona ndi Colorado adanena zimenezo "Kudzidalira kumachita ngati chotchinga cholimbana ndi nkhawa". Iwo adapeza kuti kudzidalira kokwanira kumachepetsa kupotoza kodzitetezera komwe nthawi zambiri kumakhala muzu wa nkhawa.
Chaka chimodzi m’mbuyomo, akatswiri a zamaganizo amodzimodziwo anapanga kuyesa kumene anapeza kuti kuwonjezereka kudzidalira kumachepetsa kwambiri nkhaŵa m’zochitika zosiyanasiyana, kuyambira pa chiyembekezo cha imfa mpaka kuyembekezera chisonkhezero chowawa.
M'malo mwake, kudzikayikira kumachita ngati chiwopsezo cha "mkati". Maganizo oipa amenewo amawononga moyo wanu, motero mumakhala mdani wanu woipitsitsa. Ndipotu, ubongo wanu wamaganizo, umene ntchito yake ndi kukuchenjezani za ziwopsezo, sumasiyanitsa pakati pa zoopsa zakunja ndi zomwe zimapangidwa ndi malingaliro anu.
Zimangozindikira malingaliro oyipa, owopsa komanso opanda chiyembekezo omwe amabwera chifukwa chodziona kuti ndi wosafunika ndipo amawatchula kuti akhoza kukhala pachiwopsezo pamalingaliro anu. Kenako yankhani ndi nkhawa, kudzitsutsa nokha kukhala mumkhalidwe wokhazikika wankhondo. Cortisol ikukwera komanso magwiridwe antchito anu amatsika. Mwanjira imeneyi, nkhawa imatha kukulitsa kudzidalira, kukupangitsani kukhulupirira kuti simungathe kuchita chilichonse. Zimapuwala inu.
Zizindikiro za 3 zosonyeza kuti kudzidalira kumayambitsa nkhawa
1. Kuganizira kwambiri za kukanidwa
Kukanidwa kumapweteka, mosakayikira za izo. Palibe amene amakonda kudzimva kuti akunyansidwa kapena akukanidwa. Komabe, anthu ambiri amakonza zochitikazi ndikupita patsogolo. Mosiyana ndi zimenezi, anthu amene amadziona kuti ndi osafunika amakhala ndi maganizo odzipatula komanso osayanjidwa, zomwe zimawalola kudziona kuti ndi ofunika komanso amadziona kuti ndi ofunika.
Chifukwa chake, ngati mukuyang'ana kuti mwina ena akukaneni, osaphatikiza kapena kutsutsa zomwe mumachita, mutha kukhala osakhazikika pakufuna kulandiridwa. Popeza simukutsimikiza kuti ndinu wofunika, mumafunika kutsimikizira zakunja nthawi zonse, kotero mumatha kutengera malingaliro a ena.
Kufunafuna chivomerezo chimenecho kudzakupangitsani chidwi kwambiri ndi chithunzi chomwe mumapanga. Mudzayamba kukayikira pa sitepe iliyonse. Mudzadabwa kuti adzatanthauzira bwanji mawu anu ndi malingaliro anu. Mudzakhala osamala kwambiri ndi "zolakwa" zanu ndikudandaula kwambiri. Zotsatira zake, nkhawa idzakula kwambiri.
M’malo mowononga mphamvu zambiri kufunafuna kuvomerezedwa ndi ena, yang’anani pa kudzivomereza nokha ndi kuphunzira kudzikonda. Simufunikanso aliyense kukumbukira kuchuluka kwa inu ofunika. Dzizungulireni ndi anthu omwe amakukondani ndikukuvomerezani momwe mulili, osati anthu omwe muyenera "kuwagonjetsa" ndikusangalatsani.
2. Thawani zovuta
Mavuto ndi mwayi wakukula. Nthawi zonse tikakumana ndi vuto lina, timaphunzira kapena timalimba. Koma anthu amene amadziona kuti ndi otsika amawopa kuchita zinthu zoopsa ndipo sakonda kuchita nawo zinthu zofuna zambiri. Amakonda kukhala m'malo awo malo otonthoza.
Vuto ndiloti, pakapita nthawi, malo otonthozawo amacheperachepera komanso chiyembekezo chochoka pamalopo pomwe chilichonse chimayendetsedwa pang'onopang'ono chimayamba kuyambitsa nkhawa kapena mantha. Nkhawa zingakulepheretseni kuthana ndi mavuto atsopano ndikuchita zomwe zingakuthandizeni kuti mukhale olimba mtima.
Sizongochitika mwangozi kuti kafukufuku yemwe adachitika ku Yunivesite ya Durham adapeza kuti anthu odzikayikira komanso odekha amatsatira njira zopewera komanso zopondereza, ndiko kuti, amakonda kuthawa mavuto m'malo mokumana nawo.
Koma mukathawa zovuta simudzatha kudziyesa nokha ndikudziwa momwe mungathere. Ngati mulola kudziona kuti ndinu wosafunika komanso nkhawa kuti zikupangitseni dziko lanu pojambula masoka oipitsitsa, mudzasiyidwa pamalo aang'ono kwambiri omwe simungathe kukulitsa luso lanu lonse.
M'malo mokhazikika m'mutu mwanu, bwererani ku zomwe zikuchitika. Nthawi zonse muwona kuti malingaliro anu akutsatira njira zamantha, bwererani ku zomwe zilipo ndikupanga malingaliro enieni. Mukamadzidalira kwambiri, luso lanu komanso kuthekera kwanu kuthana ndi zomwe zikuchitika, nkhawa imachepa komanso mutha kuthana ndi mavuto.
3. Khalani wofuna kuchita zinthu mwangwiro
Kufuna kuchita zinthu mosalakwitsa chilichonse, kudziona kuti ndife osafunika ndiponso kuda nkhawa nthawi zambiri zimayendera limodzi. Chinthu chofala nthawi zambiri chimakhala kusiyana pakati pa zoyembekeza ndi zenizeni; ndiko kusiyana kwa momwe zinthu zilili ndi momwe mukufunira. Anthu omwe ali ndi ulemu wokwanira amavomereza ndikudzimva kuti ndi ndani komanso zomwe amachita, kotero kuti sayenera kuyesetsa kupeza chinthu chabwino kwambiri.
M’malo mwake, anthu odzikayikira amayesa “kuchepetsa” zokhumudwitsa zawo zopitirizabe mwa kufunafuna ungwiro. Nkovuta kwa iwo kuti amve kukhutitsidwa kotheratu ndi zotsatira zawo, chifukwa chakuti amamva kusakhutira kwamkati mwa iwo eni. Ngakhale amapeza zinthu zodabwitsa, lingaliro losakwaniritsa ungwiro limaphimba chipambano, ndikupangitsa kudziona koipa.
Kufunika kwa ungwiro kumeneko kungakupangitseni kumva ngati pali cholakwika nthawi zonse kukonza kapena kukonza vuto. Izi zimadyetsa kuchulukirachulukira, kutenga nkhawa kumagulu a stratospheric. Kufuna kuchita zinthu mosalakwitsa kalikonse kungakhale kotopetsa ndiponso kochititsa manyazi kwambiri ngati sikunasamalidwe. Kumbukirani kuti ungwiro ndi chimera. Ndikopindulitsa kwambiri kugwiritsa ntchito mphamvu zonsezo pazinthu zomwe zimakupangitsani kumva bwino, m'malo mothamangitsa zomwe zosatheka.
Pomaliza, ngati mukuvutika ndi nkhawa, m'pomveka kuti mukuyesera kupeza njira zosiyanasiyana zotulutsira dziko lino, koma ganizirani kuti ngati zoyesayesazi sizinapambane, zimatha kukulitsa malingaliro olephera, zomwe zingapangitse kudzidalira. nkhawa, kutseka bwalo loyipa lomwe kudzakhala kovuta kwambiri kutulukamo.
Kuti musamagwire ntchito imeneyi, ndi bwino kupeza thandizo la akatswiri. Nkhawa zimatha kuyang'aniridwa kuti zisakhale cholepheretsa m'moyo wanu, koma nthawi zina ndikofunikira kukhala ndi wina woti akutsogolereni pakukhazikitsa ndikugwiritsa ntchito njira zoyenera ndikupewa kubwereranso.
Malire:
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Fernandes, B. et. Al. (2022) Zotsatira Zoyimira Pakati pa Kudzidalira pa Nkhawa ndi Kuwongolera Maganizo. Maphunziro a Psychological; 125 (2): 787-803.
Nguyen, D. et. Al. (2019) Low Self-Esteem and Its Association Ndi Nkhawa, Kukhumudwa, ndi Maganizo Ofuna Kudzipha mu Vietnamese Secondary School Students: A Cross-Sectional Study. Front Psychiatry; 10:698.
Greenberg, J. et. Al. (1993) Zotsatira za Kudzidalira pa Vulnerability-Kukana Zosokoneza Zoteteza: Umboni Wowonjezereka wa Kuda Nkhawa Kugwira Ntchito Yodzidalira. Journal of Experimental Social Psychology; 29 (3): 229-251.
Greenberg, J. et. Al. (1992) Chifukwa chiyani anthu amafunikira kudzidalira? Umboni wosintha wosonyeza kuti kudzidalira kumagwira ntchito yochepetsa nkhawa. Journal of Personality and Social Psychology; 63 (6): 913-922.
Pakhomo Kodi mumavutika ndi nkhawa? Mwina ndi chifukwa chodzikayikira idasindikizidwa koyamba mu Pakona ya Psychology.
