Anxiety and Phobias

What is anxiety?

It is normal to feel anxious or worried in situations that we see as threatening. In fact, a certain level of anxiety can be helpful in making us prepare for important events such as exams or job interviews, or by helping us escape from dangerous situations.

Anxiety becomes a problem when it lasts a long time, becomes overwhelming, or affects the way we live our day to day lives.

What does anxiety feel like?

Anxiety seems to take three main forms, but they overlap and most people will probably experience more than one type.

Generalised anxiety disorder (GAD)

You have the symptoms of anxiety most of the time.

Panic attacks

You get unpredictable, sudden and intense attacks of anxiety - often in a situation that is likely to make you anxious. The feelings come on suddenly and reach a peak in 10 minutes or less.

Phobia

You feel really frightened of something that is not actually dangerous and which most people do not find troublesome.

What causes these kinds of anxiety?

Usually it is a combination of or all of the following: our genes, our psychology, past trauma, drugs (even too much caffeine), and health problems.

How can I get help for anxiety?

Anxiety is very common and many of us overcome it or cope with it without professional help. However, trying the following tips can get you doing the things you want to do. 

Lifestyle changes are usually the first thing to try. Getting more exercise, eating healthily and sleeping well can help you feel much less anxious and better able to cope. Take some time out every day to do something relaxing, such as listening to music, gardening, or going for a walk

Talk about it

Try a friend or relative who you trust and respect, and who is a good listener. 

Keep a diary

You may find it helpful to keep a diary to monitor how you feel and to identify possible triggers of anxiety and panic attacks.

Plan your day

Stick to your usual routines. Set yourself small daily goals and reward yourself for what you achieve.

Family and friends

It may be tempting to withdraw from social activities and stay at home. This will not help in the long run. It is important to stay engaged with other people and to try and keep doing the things you enjoy.

Medication

In moderate to severe cases, medication may be required. Many people find them effective, but they can have drawbacks. Some people experience unpleasant side effects, and they can take several weeks to work.

Avoid using alcohol or drugs to calm yourself down when you are feeling anxious. These can make symptoms worse and can interfere with any medication you may be taking.

A combination of lifestyle changes, talking therapies and medication is often the most effective way to treat anxiety.

Tips for families, partners and carers

One of the best ways to help a person with anxiety is to listen to their worries. Try to be patient and understanding.

• Avoid being judgmental or telling them to ‘snap out of it’.
• Anxious people can sometimes be irritable or difficult to deal with. Try to be patient and not to take their reactions personally.
• Encourage the person having problems to stick to normal routines. Help them to establish small daily goals and recognise each success.
• If someone you care about is feeling very anxious, encourage them to get help rather than dealing with it by themselves. A good place to start is by discussing things with a healthcare worker.

Kodi matenda a nkhawa ndi chani?

Ndizabwinobwino munthu kukhala ndi nkhawa, mantha kapenso kudandaula pa zinthu zomwe zikubweretsa chiopsezo pa moyo wathu. Ndipo nkhawa yimatithandiza kuti tikonzekere zinthu zofunikira monga mayeso, kapena nthawi yoyankha mafunso pofunsira ntchito kapenanso kutithandiza kuzipulumutsa kuchokera ku zinthu zoopsa. Nkhawa ndi mantha zimakhala vuto pamene zikutenga nthawi yayitali kuti zithe, kapena zikupyola muyeso, kapenanso zikutipangitsa kusintha malingana ndi m’mene timakhalira m’moyo wathu wa tsiku ndi tsiku.

Kodi munthu amene ali ndi nkhawa amamva bwanji?

Matenda a nkhawa amatenga mbali zitatu makamaka, ngakhale nthawi zambiri mbalizi zimalowerelana.

Anthu ambiri amatha kudwala mitundu yoposera umodzi.

Kodi ndichani chomwe chimayambitsa mitundu ya nkhawazi?

Nthawi zambiri zimakhala zinthu izi: chilengedwe chathupi lathu (majini), malingaliro kapena maganizo athu, zokhoma zomwe tinakumana nazo mmoyo wathu, mankhwala osokoneza ubongo (angakhale caffeni wambiri), komanso matenda ena amthupi.

Kodi Thandizo lamatenda a nkhawa ndingalipeze bwanji?

ambiri timatha kuthana nawo kapena kumakhala nawo osalandira thandizo kuchokera kuchipatala. Koma ngati nkhawa ndiyayikulu kapena takhala nayo kwa nthawi yayitali, nkhawa ingathe kubweretsa chiopsezo kumoyo wanthu wanthupi ndi kupangitsa munthu kusiya zinthu zimene ukufuna kupanga. 

Makhalidwe a moyo wa tsiku ndi tsiku

Kusintha makhalidwe a moyo wa tsiku ndi tsiku ndi chi chinthu choyamba chomwe munthu ayenera kupanga. Kupanga masewero olimbitsa thupi, kudya zakudya zabwino zopatsa thanzi komanso kumagona bwino zingathe kuthandiza kuti munthu asamakhale ndi mantha komanso kukhala bwinobwino angkhale ali ndi nkhawayo. Munthu ayenera kukhala ndi nthawi tsiku ndi tsiku kumapanga zinthu zomwe zimakhazikitsa mtima pansi monga kumvetsera nyimbo, kulima, kapena kuyenda ndawala.

Kulankhula poyera - mfotokozereni nzanu, kapena wachibale amene mumamukhulupilira komanso amatha kumvetsera mukamamuza zinthu.

Sungani mbiri ya tsiku ndi tsiku - Mutha kupeza zothandiza kusunga kabuku komwe muzigwiritsa ntchito kulembamo za mmene mukumvera komanso kuona zimene zikumayambitsa nkhawa yomwe muli nayo.

Konzani bwinobwino ndondomeko za tsiku lanu

Onetsetsani kuti mukumapanga zinthu zomwe mumapanga nthawi zonse. Khazikitsani ndikupanga ntchito tsiku ndi tsiku ndipo muzithokoze nokha pa zomwe mwakwanilitsa.

Achibale ndi anansi Munthu yemwe ali ndi nkhawa angathe kuyetsedwa kudzipatula ndi kusiya zinthu zomwe amapanga ndi anthu ena. Zimenezi sidzothandidza. Nkofunika kumatanganidwa ndi anthu ena kuti tipilize kupanga zinthu zimene zimatisangalatsa.

Mankhwala Ngati vutoli lakula kwambiri, mankhwala ndiofunika.  Anthu ambiri amapeza kuti mankhwala ndiothandiza kwambiri, koma angathenso kubweretsa mavuto.

Pewani kumwa mowa kapena kugwiritsa ntchito mankhwala ozunguza bongo ndicholinga choti mukhadzikitse mtima pansi ngati muli ndi nkhawa. Idzi zingathe kupangitsa kuti zizindikiro zipite patsogolo komanso zingathe kudzetsa mavuto ndi mankhwala amene mwalandira kuchipatala.

Makhalidwe a tsiku ndi tsiku, kulandira thandizo komanso mankhwala ndi zomwe zimathandiza kwambiri kuthana ndi mantha.

Malangizo kwa achibale, achikondi ndi anthu omuthangatira wodwalayo

Imodzi mwanjira zofunikira kwambiri zothandizira munthu amene ali ndi mantha ndi kumumvetsera nkhawa zake. Khalani odekha komanso omvetsetsa.

• Pewani kutenga mbali
• Anthu omwe ali ndi nkhawa nthawi zina amatha kukwiya mwapafupi kapena ovuta mukamawathandiza. Yetsetsani kudekha komanso osadzitengera zimene akukupangirani
• Mulimbikitseni munthu amane akuvutika kuti atsatire zinthu zimene amapanga tsiku ndi tsiku. Athandizeni kuti azikhazikitsa mulingo wa ntchito zawo za tsiku ndi tsiku komanso muwayamikire akakwanilitsa zinthu zomwe amafuna kupanga