Kodi mumachotsa bwanji mantha?

Kodi mumachotsa bwanji mantha?

Nkhawa za mantha zimachititsa mantha ndipo mwina zimapha anthu amene akuvutika nazo.” Mawu akuti “nthaka” amatanthauza mantha adzidzidzi ndiponso ofulumira amene amachititsa kuti munthu ayambe kudwala kwambiri moti akhoza kulephera kudziletsa.

Ichi ndichifukwa chake tsamba lazaumoyo la Boldsky limapereka malangizo asanu ndi anayi oletsa kapena kuwongolera mantha, motere:

1- Kufunsa malangizo

Thandizo lachidziwitso cha khalidwe ndi mitundu ina ya uphungu ingathandize anthu omwe ali ndi mantha mwa kusintha momwe anthu amaonera zinthu zovuta kapena zoopsa ndikupeza njira zatsopano zothanirana nazo.

2- Kudziwa zizindikiro za panic attack

Munthuyo atha kudzikumbutsa momwe angathere kuti zizindikiro zomwe amamva panthawi yachiwembuzo zimakhala zosakhalitsa ndipo zidzadutsa ndipo zili bwino.

3- Kukhala tcheru m’maganizo

Kusamala kungakuthandizeni kuti musamamve ngati simukugwirizana ndi zenizeni zomwe zimachitika chifukwa cha mantha.Kumaphatikizapo kuyeseza kulingalira, kuika maganizo anu pa zomwe zikuchitika komanso kuzindikira momwe mulili, komanso kusinkhasinkha kuti muchepetse kupsinjika maganizo ndikukuthandizani kuti mupumule.

4- Chitani masewera olimbitsa thupi

Kuchita masewera olimbitsa thupi nthawi zonse kungathandize kuti thupi likhale lathanzi komanso limalimbikitsa thanzi labwino.Mukakhala ndi nkhawa, hyper kapena kupuma movutikira, muyenera kupuma kapena kusankha zochita zolimbitsa thupi monga kuyenda, kusambira kapena yoga.

5- kupuma mozama

Hyperventilation ndi chizindikiro cha mantha omwe amatha kuonjezera mantha, ndipo kupuma kwakukulu, kumachepetsanso zizindikiro za mantha panthawi ya chiwonongeko.

6- Njira Zotsitsimula Minofu Panthawi Yowopsya Yowopsya

Mofanana ndi kupuma mozama, njira zimenezi zingathandize kuchepetsa kupsinjika maganizo ndi kulimbikitsa mpumulo, kotero kuti athe kuletsa kugwidwa ndi mantha mwa kulamulira mmene thupi limayankhirako mmene kungathekere.

7-Ganizirani chinthu chosangalatsa

Kuthera nthawi panja kapena kuyerekezera malo ozungulira kungathandize kuthana ndi nkhawa.

8 - Lavender

Mafuta a lavender monga mankhwala achikhalidwe angathandize kuchepetsa nkhawa ndikuthandizira kupumula.

9- Imwani mankhwala

Mankhwala ena angagwiritsidwe ntchito pochiza zizindikiro za mantha zikachitika, koma madokotala amalimbikitsa kuti azigwiritsa ntchito pakapita nthawi komanso pazochitika zadzidzidzi, pamene mankhwala oletsa kuvutika maganizo angaperekedwe kwa nthawi yayitali nthawi zina.