Kuzvitarisira iwe mukusuwa kukuru: mazuva ekutanga¶

Kana mumwe munhu wepedyo newe achangobva kufa, unogona kunge uchiverenga izvi mumhute. Muviri wako unogona kunzwa usinganzwisisiki, pfungwa dzako dzingasabatana, uye unogona kunge usingazivi zvaunoda. Ndizvo zvakajairika. Kushungurudzika kwakanyanya ndiyo yakapinza, yekutanga nhanho yekurasikirwa, uye inokanganisa muviri pamwe nepfungwa.

Iwe hapana chauri kuita chakaipa, chero chaunonzwa kana kusanzwa. Hapana chinhu pano chinofanira kuitwa nekukurumidza. Chinangwa chepeji rino chiri nyore: kukubatsira kuti upedze mazuva mashoma anotevera nemvura shoma, chikafu, kuzorora, uye kambani, uye kukuudza nguva uye sei kukumbira rumwe rubatsiro. Kana iwe ukambova nepfungwa dzekugumisa hupenyu hwako, pane chikamu chakajeka pane icho pazasi, uye danho rakakosha nderekuudza mumwe munhu izvozvi.

Ita izvi ikozvino¶

1. Gara kana kurara pane imwe nzvimbo yakasununguka. Isa tsoka dzose pasi, kana kuzviputira negumbeze. Haufanire kuita chimwe chinhu kwemaminetsi mashoma.
2. Inwa girazi remvura, uye idya chimwe chinhu chidiki chakaita setositi, bhanana, muto, kana bhisikiti. Kuvhunduka kunoshandisa simba rose, uye vanhu vazhinji vanokanganwa kudya.
3. femera kunze zvishoma nezvishoma. Femera mukati kwekuverenga mana, uye kunze kwekuverenga katanhatu, kakati wandei. Izvi zvinogona kudzikamisa moyo wekumhanya.
4. Bata munhu mumwe chete. Ridza meseji kushamwari, hama, muvakidzani, kana mutungamiri wechitendero woti, "Ndapota huya" kana kuti "Ndapota gara neni parunhare."
5. Kana uchinzwa usina kuchengetedzeka, kana kufunga nezvekuzvikuvadza kana kuzviuraya, udza mumwe munhu izvozvi. Fonera nhamba yako yenzvimbo yechimbichimbi (911 muUnited States neCanada, 112 mhiri kweEuropean Union, 999 muUnited Kingdom), kana mutsara wedambudziko rakadai se988 muUnited States neCanada. Onai nhamba dze emergency peji yevamwe.
6. Vamwe ngavamirire. Kufona, mafomu, uye sarudzo zvinogona kuitwa gare gare, nerubatsiro.

Kana uchirwadziwa muchipfuva, kunetseka kufema, kana kuti uchinzwa kupera simba uye usinganzwe zvakanaka, fonera nhamba yako ye emergency. Kushungurudzika kunogona kukanganisa mwoyo nemuviri, uye nguva dzose zvakanaka kuti uonekwe.

Hapana chakaipa chauri kuita¶

Mumazuva okutanga pashure porufu, vanhu vanoita nenzira dzakasiyana-siyana. Vamwe vanochema kwemaawa. Vamwe havagoni kuchema.

Vamwe vanonzwa vakadzikama, vobva vadonha gare gare. Vamwe vanonzwa hasha, kutya, mhosva, kurerukirwa, kana kuti hapana zvachose. Iko hakuna kurongeka kwakaringana kana chiyero chakakodzera, uye hapana chimwe chezviito izvi zvinoreva kuti uri kuchema zvakanyanya.

Unogonawo kuva nepfungwa dzinokutyisa, dzakadai sokuti “Handikwanisi kuenderera mberi” kana kuti “Ndaifanira kunge ndaita chimwe chinhu.” Iyi mifungo yakajairika mukusuwa kukuru uye kazhinji inoreruka nenguva nerutsigiro. Havarevi kuti wakatyoka. Vanoreva kuti unofanirwa kutarisirwa uye, kana vakasimba kana kazhinji, rubatsiro kubva kune munhu akadzidziswa.

Hapana chinoda kumhanyiswa. Unogona kutora nguva yako yekudya, kurara, kuchema, kugara wakanyarara, kana kuva nevanhu. Chinhu chega chekukurumidzira ndiko kuchengetedzeka kwako, uye kuchengetedzeka kwechero munhu anovimba newe.

Chii chinovhundutsa muviri nepfungwa¶

Kuvhundutsa inzira yepfungwa nemuviri yekubata nechimwe chinhu chakakurisa kuti utore kamwechete. Inogona kupedza maawa, mazuva, kana kureba, uye inowanzouya mumafungu. Kuziva zvekutarisira kunogona kuita kuti isanyanya kutya.

Zvakajairwa muviri mhedzisiro¶

• Mwoyo wekumhanya kana kurova.
• Kubata muchipfuva kana pahuro, kana kunzwa kurema.
• Kubvunda, kudedera, kana kunzwa chando.
• Nausea, kurwadziwa nemudumbu, kana kurasikirwa nechido.
• Dzungu, kana kunzwa kupera simba.
• Musoro uye kurwadza kwetsandanyama.
• Kunyanya kuneta, kana kusagadzikana uye kusakwanisa kugara.
• Muromo wakaoma, kana kuoma kumedza.
• Kuchinja kwehope, kusanganisira kumuka mangwanani-ngwanani.

Zvinowanzoitika pakufunga uye kunzwa¶

• Chiveve, kana kunzwa kuti ichi hachisi chokwadi.
• Dambudziko rekuisa pfungwa, kukanganwa zvinhu zviri nyore, kana kurasikirwa nemashoko.
• Kuenda pamusoro pezviitiko zvakare uye zvakare mupfungwa dzako.
• Kunzwa kana kuona munhu muchidimbu, sekufunga kuti unonzwa inzwi rake kana kiyi pamusuwo. Izvi zvakajairika uye kazhinji hazvisi chiratidzo chechirwere.
• Masaisai ekusuwa, hasha, kana kutya anouya achipfuura.
• Mhosva, "dai" pfungwa, uye kuzvipa mhosva iwe kana vamwe.
• Kuzvidya mwoyo, kutya, kana kutya kuva woga.

Kuzhinji kwokunzwa uku kunodzikira zvishoma nezvishoma mumavhiki, kunyange zvazvo kuchigona kudzoka pamisi yegore negore kana kuti paunoyeuchidzwa nezvomunhu wacho. Kana uine panic attack, the panic attack guide inotsanangura zvekuita.

Apo zviratidzo zvemuviri zvinoda rubatsiro rwechiremba¶

Kushungurudzika kunogona kukonzera zviratidzo zvechokwadi zvemuviri, asi zvimwe zviratidzo zvinogona kuratidza dambudziko rekurapa. Fonera nhare yako yemuno nekukurumidza kana uine:

• Kurwadziwa kwechipfuva kana kumanikidzwa, kunyanya kana ikapararira kuruoko rwako, mutsipa, kana shaya.
• Dambudziko guru rekufema.
• Kufenda, kana kukurumidza kukuru kana kurova kwemwoyo kusingagadzike.
• Pakarepo kupera simba, chiso chakarembera, kana kutadza kutaura.
• Kuvhiringidzika kwakanyanya kana kamwe kamwe.

Nokuda kwezvinetswa zvisingakurumidze, zvakadai sekuramba kusvotwa, kusarara kwakanyanya, kana kurwadziwa kutsva, taura nachiremba wako kana kufonera mukoti. Kufirwa ndicho chikonzero chakanaka chekuona chiremba wako, uye havazofungi kuti uri kuita bopoto.

Izvo zvakakosha: mvura, chikafu, kurara, kufamba¶

Paunenge uchivhunduka, izvo zvekutanga ndizvo zvinhu zvekutanga kutsvedza. Ndizvo zvekare zvinhu zvinokubatsira zvakanyanya. Haufaniri kuaita zvakakwana. Zvishoma zvakwana.

Mvura¶

Kuchema, kushungurudzika, uye kusanwa zvinogona kukusiya usina mvura, izvo zvinoita kuti musoro uye dzungu zviwedzere. Chengetedza girazi kana bhodhoro pedyo uye kunwa mukati mezuva. Zvinwiwa zvinodziya zvakadai setii, kana zvinwiwa zvinotapira, zvinogona kunzwa zvinonyaradza.

Zvokudya¶

Ungasanzwa nzara, kana kuti ungada kudya zvinhu zvose. Zvose zviri normal. Edza kudya zvishoma pane dzimwe nguva.

Sarudzo dziri nyore dzinosanganisira soup, toast, yoghurt, muchero, mazai, porridge, kana sangweji. Kana kubika kusingabviri, gamuchira zvokudya kubva kune vavakidzani neshamwari, kana kuti odha zvokudya zviri nyore.

Kana uine hutano hwakadai seshuga, tora mishonga yako semazuva ese uye chengeta maitiro ako emazuva ese nepaunogona napo. Kana iwe usina chokwadi kuti kusuruvara kuri kukanganisa sei mamiriro ako, dana chiremba wako.

Rara¶

Kurara kunowanzovhiringidzwa mumazuva ekutanga. Unogona kurara wakasvinura, kumuka na3 a.m., kana kuva nezviroto zvakajeka. Vamwe vanhu vanorara kwemaawa akawanda. Zvose izvi zvinowanzoitika.

Zvinhu zvinogona kubatsira:

• Zorora muimba yakanyarara, isina kujeka kunyange usina kurara.
• Chengeta nguva yenguva dzose yekurara nekumuka, kusvika paunogona.
• Dzivisa skrini uye nhau kweawa yekupedzisira usati warara.
• Edza chinwiwa chinodziya, chine caffeine.
• Nyora pasi zvinokunetsa kana mabasa amangwana, saka ari kubva mumusoro mako.
• Chengetedza mwenje kana redhiyo yakabatidzwa kana runyararo ruchinzwa rwakaoma.

Kana iwe wakanyorerwa mushonga wekurara, tevera chinyorwa uye zano rachiremba wako. Usatora mishonga yemumwe munhu. Ndokumbira uchenjere nedoro, nekuti rinogona kukubatsira kudonha asi kazhinji rinokanganisa kurara uye rinogona kudzika manzwiro ekuderera.

Gentle movement¶

Kufamba kwenguva pfupi, kumwe kutambanudza, kana kugara panze masikati kunogona kuderedza kushushikana. Haufanire kuita maekisesaizi nesimba. Maminitsi gumi emhepo yakachena yakakwana. Kana iwe usinganzwe uchikwanisa, ingomira uye kutambanudza, kana kugara pahwindo.

Cheki iri nyore yezuva nezuva¶

Mangwanani oga oga nemanheru, zvibvunze kuti:

• Ndine chekunwa here.
• Ndine chekudya here.
• Ndataura nemunhu mumwe chete here.
• Ndambozorora here.
• Ndinonzwa ndakachengeteka here.

Kana mhinduro kumubvunzo wekupedzisira iri kwete, enda kuchikamu chekuchengetedza pazasi.

Kuva nevanhu, uye kuva wega¶

Vamwe vanhu vanoda kushamwaridzana nguva dzose, uye vamwe vanoda kunyarara. Zvose zvakanaka. Mumazuva okutanga kunowanzova kunobetsera kuva nomunhu mumwe ari pedyo anogona kuvhura suo, kubika tii, uye cherechedza kana usiri kutsungirira.

Kubvuma rubatsiro¶

Vanhu vanowanzoti, "Ndiudze kana pane chaunoda." Zvinogona kuva zvakaoma kubvunza, saka iwe unogona kuvapa basa rakananga: "Ungatora mukaka here," "Unogona here kugara neni manheru ano," kana "Ungafonera hanzvadzi yangu." Vanhu vazhinji vanofara kubatsira.

Kuisa miganhu¶

Unogona kunge wakazara nenhare, kushanya, uye mameseji. Unotenderwa kuti, "Ini handichakwanisi kutaura izvozvi." Iwe unogona kusarudza munhu mumwe chete wekufambisa nhau, kana kusiya foni yako yakanyarara kwemaawa mashoma. Iwe unogona zvakare kudzima zviziviso, kana kukumbira shamwari kuti itarise mameseji.

Kana uri wega¶

Kana uchigara wega, kana kuti usiri pamba, udza mumwe munhu manzwiro auri kuita uye mukumbire kuti apinde. Kuridza runhare, kutaura pavhidhiyo, kana kuti meseji panguva dzakatarwa zuva rega rega zvinogona kubatsira. Funga nezvekuti ungagara neshamwari kana hama kwehusiku hushoma.

Kana uri wega uye uchinzwa usina kuchengetedzeka, fonera nhamba yako ye emergency emergency kana mutsara wedambudziko. Haufaniri kuva wega nazvo.

Doro, zvinodhaka, uye dzimwe nzira dzokurarama nadzo¶

Zvakajairika kuda kuita chiveve manzwiro anorwadza. Doro, zvinodhaka, kana mishonga isina kunyorerwa zvingaita sezvinobatsira panguva iyoyo, asi zvinowanzoita kuti nhamo, kurara, uye manzwiro awedzere kuipa. Vanotakurawo njodzi chaidzo, kunyanya kana watoneta uye usingadyi.

Kana iwe ukaona kuti uri kunwa kana kushandisa zvinopfuura zvaunoda, kana kuti uri kunetseka nezvekushandisa kwako, taura nachiremba wako kana sevhisi yekutsigira. Mutungamiriri on opioid overdose inotsanangura zvekuita kana munhu atora zvakanyanya. Kana uri kupora, udza network yako yerutsigiro uye enda kumisangano yako yenguva dzose kana vanobatika.

Nzira dzakachengeteka dzekurerutsa manzwiro dzinosanganisira:

• Kutaura nemunhu waunovimba naye.
• Kunyora, kudhirowa, kana kurekodha mazwi ezwi.
• Kuteerera mimhanzi.
• Kugeza mvura inodziya kana kugeza.
• Kufamba kunze, kana kugara muzvisikwa.
• Kubata chinwiwa chinodziya kana gumbeze rakapfava.
• Munamato, kufungisisa, kana mamwe maitiro anokunyaradza.

Kuita sarudzo, uye chii chekumisa¶

Mukusuwa kukuru, kufunga kunogona kuva mhute. Sarudzo huru, dzakadai sokutengesa imba, kutama, kana kuti kuita zvisarudzo zvikuru zvemari, zvinosendekwa zvakanakisisa pazvinobvira. Iwe unogona kuti, "Ndichasarudza mumavhiki mashomanana." Vanhu vakawanda vanocheuka shure uye vanofara kuti vakamirira.

Mamwe mabasa anoshanda asingagoni kumirira, akadai sokunyoresa rufu kana kuronga mariro. Nokuda kweizvi, kumbira shamwari kana hama kuti igare newe, nyora manotsi, uye bvunza mibvunzo. Mutungamiriri pa maawa ekutanga nemazuva mushure mekufa kumba inotsanangura zvinogona kumirira nezvisingagone.

Kushungurudzika kunochinja sei nekufamba kwenguva¶

Kushungurudzika hakutevedzeri matanho akarongeka. Inowanzouya mumafungu: yakasimba pakutanga, yozoti yakapfava, yozopinza zvakare yakapoteredza chiyeuchidzo. Vanhu vazhinji vanoona vhiki yechipiri kana yechitatu yakaoma kupfuura yekutanga, sezvo kuvhunduka kunopera uye vashanyi vanokukurwa.

Kwemavhiki nemwedzi, vanhu vazhinji vanowana kusimba kuri nyore, uye vanogona kufunga nezvemunhu ane musanganiswa wekusuwa nekutenda. Iwe hau "kupfuura" kurasikirwa, asi iwe unogona kudzidza kutakura. Kupemberera kwegore negore, mazuva okuberekwa, uye mazororo zvingadzosa kusuruvara, uye izvi zvinowanzoitika.

Apo nhamo ingada betsero yokuwedzera¶

Kuvanhu vakawanda, kushungurudzika kunowedzera kushivirika zvishoma nezvishoma. Kune vamwe, zvinoramba zvichiremedza uye zvinovamisa kurarama hupenyu hwavo kwemwedzi yakawanda. Mimwe miviri yehutano inotsanangura izvi sekusuwa kwenguva refu. Zviratidzo zvinogona kusanganisira:

• Kushuvira kwakanyanya kana kubatikana nemunhu asingaderere nekufamba kwenguva.
• Kutadza kugamuchira rufu mushure memwedzi yakawanda.
• Kunzwa kuti hupenyu hahuna zvahunoreva, kana kuti chikamu chako chakafa.
• Kusakwanisa kuita mabasa ezuva nezuva, kushanda, kana kutarisira vamwe.
• Kugara kure nechero chinhu chinokuyeuchidza nezvemunhu, kana kusakwanisa kumira kufunga nezvavo.

Kana zviratidzo izvi zvikaenderera mberi kupfuura mwedzi mitanhatu kusvika gumi nembiri, kana nekukurumidza kana uri kunetseka, taura nachiremba wako kana chipangamazano wekufirwa. Kubatsira kunoshanda, uye hapana nyadzi pakukumbira.

Nguva yekutsvaga rubatsiro¶

Haufanire kumirira kusvika zvinhu zvisingatsungiririki. Taura nachiremba wako, chipangamazano, sevhisi yekufirwa, kana mutungamiri wechitendero kana:

• Iwe haugone kurara kwehusiku hwakawanda hwakatevedzana.
• Hausi kudya kana kunwa, kana kuti uri kushandisa doro kana zvinodhaka kuti urarame.
• Iwe une panic attack, kana kugara uchifunganya zvakanyanya.
• Iwe haugone kushanda kubasa, kuchikoro, kana kumba mushure memavhiki mashoma.
• Unonzwa uine mhosva kana kuzvipa mhosva nenzira isingareruke.
• Unonzwa chiveve kana kureba kwenguva refu.
• Iwe une hutano hwepfungwa huripo huripo hunoita sehuipi.
• Iwe uri kuchengeta vana kana vamwe uye unonzwa usingakwanisi kurarama.
• Une pfungwa dzekuzvikuvadza kana kugumisa hupenyu hwako.

Mhando dzerutsigiro¶

Mifungo yekuzviuraya: zviratidzo zvekunyevera uye zvekuita¶

Vanhu vakawanda vari kuchema vane pfungwa dzisingaperi dzakadai sekuti “Ndinoshuva kuti dai ndarara ndisingamuki” kana kuti “Ndinoda kuva navo.” Izvi zvakajairika, uye kuva nazvo hazvirevi kuti uchazviita. Asi zvinogona kuva chiratidzo chokuti unoda rubatsiro, uye kana vakasimba kana kuti kunyanya, inguva yekuita.

Yambiro zviratidzo mauri¶

• Kufunga nezvekugumisa hupenyu hwako, kana kushuva kuti dai wakafa.
• Kuita hurongwa, kana kufunga kuti waizozviita sei.
• Kutsvaga nzira dzekuzvikuvadza.
• Kunzwa usina tariro, wakasungwa, kana semutoro.
• Kupa pfuma, kana kutaura zvakanaka.
• Kunzwa kamwe kamwe, kudzikama kwechienzi mushure mekushungurudzika zvikuru.
• Kushandisa doro rakawanda kana zvinodhaka.

Zvaunofanira kuita kana wafunga kuzviuraya¶

1. Udza mumwe munhu zvino. Taura pachena: "Ndiri kufunga kugumisa hupenyu hwangu." Haufanire kuzvitaura zvakakwana.
2. Fonera mutsara wenjodzi kana nhamba yekwaunogara nechimbichimbi. MuUnited States neCanada, ridzai runhare kana kutumira tsamba 988. MuUnited Kingdom neIreland, vaSamaria vari panhamba 116 123, uye panguva yechimbichimbi nhare inoti 999. KuAustralia, Lifeline iri panhamba 13 11 14, uye panguva yechimbichimbi fonera 000. Kune dzimwe nyika, ona nhamba dze emergency peji.
3. Ibva pane chero chinhu chaungashandisa kuzvikuvadza. Izvi zvinosanganisira mishonga, zvinhu zvinopinza, nezvombo. Kumbira mumwe munhu kuti azvibvise, kana kuenda kune imwe nzvimbo.
4. Usagara wega. Enda kushamwari yako, kana hama yako, kana panzvimbo inoungana vanhu, kana kumbira mumwe munhu kuti auye kwauri.
5. Kana watotora chimwe chinhu, kana kuti wazvikuvadza, fonera nhamba yako ye emergency ipapo ipapo.

Kuda kuzviuraya kwakasimba idambudziko rezvokurapa, kwete utera. Vanogona kupasa, uye kubatsira kushanda. Vanhu vakawanda vakanzwa nenzira iyi munhamo vanofara gare gare kuti vakasvasvavirira.

Yambiro zviratidzo mune mumwe munhu¶

Kana uchinetseka nezveshamwari kana hama iri kuchema, tsvaga:

• Taura zvekuda kufa, kana kuva mutoro.
• Kubvisa kubva kushamwari nemhuri.
• Kupa zvinhu.
• Kudzikama kamwe kamwe mushure menguva yekutambudzika kukuru.
• Kuwedzera kushandiswa kwedoro kana zvinodhaka.
• Kuonekana nenzira isina kujairika.
• Kutora njodzi, kana kusava nehanya nezvekuchengetedza.

Zvaunofanira kuita kana mumwe munhu ari panjodzi¶

• Bvunza zvakananga. "Uri kufunga kugumisa hupenyu hwako here." Kubvunza hakuisi pfungwa mumusoro mavo. Inogona kuunza zororo.
• Teerera pasina kutonga, uye usapopotedzana kana kuedza kugadzirisa zvese.
• Gara navo, kana kuona kuti mumwe munhu akadaro.
• Bvisa kana kuchengetedza nzira dzekukuvadza, kana uchikwanisa kuzviita zvakachengeteka.
• Fonera mutsara wenjodzi kana nhamba yenzvimbo yako yechimbichimbi. Usavasiya vari vega kana vari munjodzi.
• Tevedzerai mumazuva anotevera. Kubatana kunobatsira.

Vatungamiri vari dambudziko rehutano hwepfungwa uye kutsigira nhengo yemhuri iri mudambudziko reutano hwepfungwa tsanangura zvekuita uye kutaura zvakadzama.

Kuyerera kwekusarudza zvekuita¶

flowchart TD
    A["Uri kuchema uye hauzive zvaunoda"] --> B{"Uri kufunga nezvekugumisa hupenyu hwako kana munjodzi"}
    B -->|"Hongu"| C["Fonera nhamba yako yemunharaunda yechimbichimbi kana mutsara wedambudziko izvozvi"]
    C --> D["Gara nemumwe munhu uye ubve panzira dzekukuvadza"]
    B -->|"Kwete"| E{"Une kurwadziwa muchipfuva kana kunetseka kufema"}
    E -->|"Hongu"| F["Fonera nhamba yako ye emergency emergency"]
    E -->|"Kwete"| G["Inwa mvura, idya chinhu chiduku uye uzorore"]
    G --> H["Bata munhu waunovimba naye nhasi"]
    H --> I["Ona chiremba wako kana sevhisi yekufirwa kana zviratidzo zvikaramba zviripo"]

Dambudziko nenyika¶

Iyi rondedzero inzvimbo yekutanga, uye nhamba dzinogona kuchinja. Check the nhamba dze emergency peji renyika yako.

Kana iwe uri kune imwe nyika, tsvaga yako yenyika kudzivirira kuzviuraya kana dambudziko remutsetse, kana kubvunza chiremba wako. Kana usingaiwane, fonera nhamba yako ye emergency emergency.

Kuzvichengeta iwe pachako kana uchichengetawo vamwe¶

Kana uine vana, hama dzokunyama dzakura, kana kuti vamwe vanovimba newe, unganzwa sokuti unofanira kubatanidza zvinhu zvose. Tapota yeuka kuti haugoni kuva nehanya nevamwe kana iwe usingazvitarisi iwe pachako. Goverana basa racho, uye kumbira rubatsiro.

• Kumbira mumwe munhu mukuru kuti atarisire vana kwemaawa mashomanana kuti muzorore.
• Bvuma kupihwa kwekudya uye kutumwa.
• Udza vana zviri nyore zvaitika, uchishandisa gwara rekuti kuudza vana nevechiri kuyaruka nezverufu.
• Ita kuti vana vaone kuti wakasuruvara, uye kuti uri kurarama nerutsigiro.
• Udza chikoro, uye waunoshandira kana zvichidiwa.

Kana iwe uri mutarisiri mukuru mushure mekurwara kwenguva refu, unganzwa wakaneta uye usina chinhu. Kuzorora hakusi kuzvida. Ona chiremba wako, anogona kutarisa hutano hwako mushure menguva yakareba yekutarisira.

Kudzokera kubasa kana kuchikoro¶

Paunodzokera kubasa kana kuchikoro, unganzwa wakafumurwa, wakaneta, kana kuti usingakwanisi kuisa pfungwa dzako pachinhu chimwe. Izvi zvakajairika. Kana uchikwanisa, dzokera zvishoma nezvishoma, uine mazuva mapfupi kana mabasa akareruka pakutanga. Udza maneja kana mudzidzisi zvauri kusununguka kugovera, uye vakumbire kuti vaudze vaunoshanda navo kuitira kuti usazofanira kutsanangura zvakare uyezve.

Tarisira dzimwe nguva dzakaoma. Shoko romutsa, rwiyo, kana kuti hwema zvinogona kuunza misodzi pasina nyevero. Ziva kwaunogona kuenda kwemaminitsi mashoma, senge imba ine runyararo kana kunze. Chengeta mvura uye chikafu newe, uye ronga chinhu chidiki chimwe chekutarisira pakupera kwezuva.

Kana iwe uchinzwa usingakwanisi kushanda mushure memavhiki mashomanana, taura nachiremba wako. Munyika dzakawanda chiremba anogona kutsigira nguva yokusava pabasa kana kudzoka zvishoma nezvishoma, uye vamwe vashandirwi vane mazano okupa mazano aunogona kushandisa nechivimbo.

Kamwe kamwe masaisai uye nzira yokuatasva¶

Kushungurudzika kunowanzosvika mumafungu, kunyange mavhiki gare gare. Masaisai anganzwa sokusunga muchipfuva, bundu pahuro, kuda kuchema kamwe kamwe, kana kuti mafashamo endangariro. Iyo inowanzosimuka, inokwira, uye inoreruka mumaminetsi mashoma, kunyangwe inganzwa senge nekusingaperi.

Kana wave kuuya:

1. Mira ufeme zvishoma nezvishoma, kureba kupfuura zvaunofemera mukati.
2. Taura zviri kuitika. Zviudze uchiti, "Iri ifungu rekusuwa. Richapfuura."
3. Isa ruoko pachipfuva chako kana kubata chinodziya.
4. Kunzwa ngakuvepo. Haufanire kusundira kure.
5. Kana yazorora, inwa mvura, uye ugozviitira chimwe chinhu chiduku uye nounyoro.

Kana iwe ukazviwana uine kutya kwakanyanya, kunetseka kufema, kana kunzwa kuti uri kurasikirwa nekuzvidzora, panic attack guide ine matanho akadzikama ekutevera.

Kurangarira uye tsika¶

Vanhu vakawanda vanonyaradzwa netsika duku: kubatidza kenduru, kutaura munyengetero, kutarisa mapikicha, kuteerera nziyo dzinodiwa, kana kutaura nyaya. Unogona kuita izvi pese paunonzwa zvakanaka. Unogonawo kumirira. Hapana purogiramu.

Vamwe vanhu vanokuwana kuchibetsera kunyora tsamba kumunhu akafa, kuchengeta chinyorwa, kana kuti kugadzira bhokisi rendangariro. Vamwe vanosarudza kusatarira zviyeuchidzo kwenguva yakati. Tevera kufamba kwako.

Kutarisira hutano hwako hwepanyama mumavhiki ari mberi¶

Mushure memazuva ekutanga, edza kuenderana nehutano hwako hwemazuva ese:

• Tora mishonga yenguva dzose sezvaunorayirwa.
• Enda panguva yakatarwa, kana kuaronga patsva pane kuadarika.
• Idya nguva dzose uye inwa mvura.
• Famba zvinyoro mazuva mazhinji.
• Pedza nguva shomanana kunze masikati machena.
• Ramba uchisangana nemunhu mumwe chete zuva rega rega.

Kana iwe ukaona kuti uri kubata dzihwa kakawanda, kana kuti unonzwa uchimhanya zvakanyanya, taura nezvazvo kuna chiremba wako. Kushungurudzika kwenguva refu kunogona kukanganisa muviri.

Chinyorwa chekudzidziswa kwerubatsiro rwekutanga¶

Kosi yemaoko-pane yekutanga rubatsiro kubva kuRed Cross, St John Ambulance, kana mupi wepanzvimbo anogona kukudzidzisa mapinduriro ekukurumidza, kusanganisira hutano hwepfungwa rubatsiro rwekutanga mune dzimwe nzvimbo. Ichi hachisi chinhu chaunofanira kufunga nezvacho nhasi. Ingori sarudzo yenguva inotevera, kana ichizokubatsira kuti unzwe wakagadzirira.

Mibvunzo inowanzo bvunzwa¶

Zvakajairika here kuti munhu asanzwa pasina kana munhu afa?¶

Ehe. Kunzwa chiveve chimwe chezvinowanzoitika mukuchema kwakanyanya uye inzira yepfungwa yekudzivirira iwe paunenge uchipinda mune zvakaitika. Manzwiro anowanzouya gare gare, mumafungu, uye hapana nzira yakarurama kana isina kururama yekuita. Kana chiveve chacho chikatora nguva yakareba kwazvo kana kuti unonzwa usina kubatana zvachose kubva muupenyu, taura nachiremba wako kana mupi wezano wekufirwa.

Handigone kurara kana kudya. Ndinofanira kunetseka rini?¶

Kuvhiringidzika kurara uye kuderera kwechido zvinowanzoitika mumazuva ekutanga. Edza kusveta mvura, idya zvishoma, uye zorora kunyange kana usingagoni kurara. Kana izvi zvikaramba zvichiitika kweanopfuura mazuva mashoma, kana kuti uchinzwa kupera simba kana kusanzwa zvakanaka, taura nachiremba wako, uye fonera nhamba yako ye emergency emergency kana uchirwadziwa muchipfuva kana kunetseka kufema.

Ko kana ndikafunga kuzviuraya?¶

Udza mumwe munhu izvozvi, uye fonera mutsara wedambudziko kana nhamba yako yenzvimbo yechimbichimbi. MuUnited States neCanada unogona kuridza runhare kana kutumira mameseji ku988, kuUnited Kingdom neIreland unogona kufonera vaSamariya pa116 123, uye kuAustralia unogona kufonera Lifeline panhamba 13 11 14. Gara nomumwe munhu, uye ibva pane chero chaungashandisa kuzvikuvadza, nokuti rubatsiro ruripo uye manzwiro aya anogona kupera.

Ndingabatsira sei shamwari iri kuchema?¶

Gara pedyo, teerera usingaedzi kugadzirisa, uye ipa rubatsiro ruduku runoshanda rwakadai sekudya, kusimudza, kana kugara navo. Bvunza zvakananga kana vaine pfungwa dzekuzviuraya kana uchinetsekana, nekuti kubvunza hakuiti kuti zvive nyore. Kana vari munjodzi, gara navo uye fonera mutsara wedambudziko kana nhamba yako yenzvimbo yechimbichimbi.

Kwatariswa¶

• NHS (United Kingdom): "Kufirwa uye kusuwa", "Kurarama nekufirwa", uye nhungamiro papfungwa dzekuzviuraya.
• 988 Suicide and Crisis Lifeline (United States) uye 988 Suicide Crisis Helpline (Canada).
• National Institute of Mental Health (United States): zviratidzo zvekuzviuraya uye kudzivirira.
• American Psychological Association uye American Heart Association (United States): kusuwa, kushushikana, uye hutano hwemoyo, kusanganisira zano rekutsvaga kutarisira kurwadziwa kwechipfuva.
• VaSamaria (United Kingdom neIreland), Cruse Bereavement Support (United Kingdom).
• Lifeline uye Beyond Blue (Australia), uye Grief Australia.
• World Health Organisation: nhungamiro pakusuwa kwenguva refu uye pakudzivirira kuzviuraya.
• Red Cross (American Red Cross, British Red Cross): kurarama nekurasikirwa uye kutsigira vamwe.
• Hospice UK uye National Hospice uye Palliative Care Organisation (United States): rubatsiro rwekufirwa.

This page is general information and not medical advice. Kana uri kutyira nezvehutano hwako kana kuchengeteka, taura nachiremba kana kufonera nhamba yako ye emergency emergency.

Mazano anoenderana¶

• Mumwe wemumhuri akafira kumba kumba zvisingatarisirwi
• Maawa ekutanga nemazuva mushure mekufa kumba
• Kuudza vana nevechiri kuyaruka nezverufu
• Dambudziko reutano hwepfungwa
• Kutsigira nhengo yemhuri mudambudziko rehutano hwepfungwa