Njia sita chanya za kudhibiti wasiwasi

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class="search-box-wrapper theme-blue"> <div class="container-fluid position-relative"> <div class="search-box__container w-100"> <div class="search-box__title"><p>Tunaweza kukusaidia vipi?</p></div> <div id="searchHeader" class="search-head-wrapper" data-v-app=""> <div class="search__head__filter--text d-flex align-items-center w-100"> <input id="searchinput" type="text" name="" maxlength="30" placeholder="Neno kuu, swali, malalamiko" autocomplete="off" class="search-txt search-head-txt h2 m-0 w-100" v-model="autoHeadCompleteInput" ref="searchInput" @keyup="handleHeadAutocompleteKeyup" @keydown="handleHeadArrowNavigation" @keyup.enter="searchHeadButtonRequest" @input="sanitizeHeadInput" /> <button id="searchHeadBtn" class="search-btn searchHeadBtn icon-search"> <span class="search-button__icons"> <img src="/~/media/Images/D/drinkiq/Universal/icons/search-white.svg" alt="icon-white-search" class="search-button__icon-search"/> <img 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href="/sw-ke/drinking-and-your-body">Unywaji pombe na mwili wako</a></li> <li><a href="/sw-ke/drinking-and-your-mind">Unywaji pombe na akili yako</a></li> <li><a href="/sw-ke/support-with-drinking">Msaada na unywaji</a></li> <li><a href="/sw-ke/about-alcohol">Kuhusu pombe</a></li> </ul> </div> </div> </div> </div> </div> </div> </section> </header>  <main role="main" id="main-content-wrapper" class="main-content-wrapper drinkiqmain " data-polltype="motivation"> <section class="article-item pb-0"> <div class="container-fluid"> <div class="article-item-content column-start-1 column-end-13 pb-24"> <p class="article-category mb-16"> Unywaji pombe na akili yako </p> <h1 class="article-item-title h1-lg text-black fw-800 " data-id="{E195470E-7E31-4A16-AFA1-B437E131100B}" data-title='Njia sita chanya za kudhibiti wasiwasi'> Njia sita chanya za kudhibiti wasiwasi </h1> <div class="article-description fw-300"> Ni kawaida kutumia pombe ili kujishaulisha na matatizo mbali mbali , lakini Dr Jessamy Hibberd anaamini kuwa kuna njia bora zaidi, za muda mrefu za kujisikia ujasiri na kuwa na raha ya kweli. </div> </div> </div> <div class="share-icons page-share "> <a href="javascript:;" class="share-on-facebook icon icon-facebook d-flex justify-content-center align-items-center facebook-icon position-relative"><span class="invisible">Facebook</span></a> <a href="javascript:;" class="share-on-whatsapp icon icon-whatsapp d-flex justify-content-center align-items-center whatsapp-icon position-relative"><span class="invisible">Whatsapp</span></a> <a href="javascript:;" class="share-on-email icon icon-email d-flex justify-content-center align-items-center mail-icon position-relative"><span class="invisible">Mail</span></a> </div> <section class="config-text pb-16"> <div class="container-fluid"> <div class="config-text-content column-start-1 column-end-13"> <p>Wasiwasi wa kijamii ni shida ya kawaida. Wengi wetu tunahisi kuwa isipokuwa tukifanya bidii kuficha mapungufu yetu, tutahukumiwa au kukataliwa kwa ajili yao. Labda unahisi kuchosha au kutopendeza, au kuwa na wasiwasi kila wakati unasema kitu kibaya. Labda unaogopa kukosolewa kwa nguo unazovaa au kile umefanikiwa (au haujafanikiwa) maishani.</p> <p>Lakini ikiwa unasumbuliwa na wasiwasi wa kijamii, unajisikiaje kabla ya <a href="/sw-ke/drinking-and-your-mind/i-m-funnier-when-i-drink-this-and-other-myths-about-drinking-busted">hafla ya kijamii</a> – iwe ni kukutana katika baa, karamu ya kazi au mkusanyiko wa familia - sio dalili nzuri ya jinsi itakavyokwenda. Ikiwa unashindwa na hisia hizi hasi na kamwe usijiweke katika hali za kijamii, utakosa muunganisho muhimu na maisha yako yatakuwa masikini sana kwa hilo.</p> <p>Ni mara chache hufanya kazi kumshauri mtu mwenye haya au mwenye wasiwasi 'kwenda tu kwa ajili yake na kuwa mwenyewe'. Wakati unasumbuliwa na wasiwasi, kuwa wewe mwenyewe ndio shida! Kuna njia za kushinda wasiwasi wa kijamii na kuanza kufurahiya hali hizi zaidi. Badala ya kunywa kama njia ya kukabiliana na wasiwasi wa kijamii, jaribu vidokezo hivi.</p> <h2>Usisubiri mpaka inahisi sawa</h2> <p>Makosa ya kawaida ni kuzuia kufanya chochote cha kijamii mpaka utakapojisikia. Unaweza kutumaini kuwa akili yako inaruka kwenye gia na kuanza kukuunga mkono, lakini kawaida hufanya kazi dhidi yako, ikiunda kesi kwa nini haupaswi kuhudhuria. Jaribu kutumia 'hatua kinyume' badala yake: wakati wasiwasi unasema 'usifanye', jaribu na ufanye kinyume. Hatimaye, itakuwa tabia.</p> <p><span class="rad-highlight">'What ifs' wanaonekana kuaminika sana. Wanakuacha unataka kujifunga na kujificha. Lakini wao ni wasiwasi juu ya mambo ambayo hayajatokea bado na labda hayatawahi kutokea.<br /> <strong>- Dr Jessamy Hibberd</strong></span></p> <h2>Epuka ‘vipi ikiwa’</h2> <p>Unapokuwa na wasiwasi, ni rahisi kuanza kutabiri mabaya zaidi. Vip Nikifanya mjinga mwenyewe? Vipi ikiwa watu hawataki kuzungumza na mimi? Vipi ikiwa siwezi kuendana? 'What ifs' wanaonekana kuaminika sana. Wanakuacha unataka kujifunga na kujificha. Lakini wao ni wasiwasi juu ya mambo ambayo hayajatokea bado na labda hayatawahi kutokea. Wakati wasiwasi unapoanza kuzungumza, pumzika, rudi nyuma na ujikumbushe, 'Mawazo sio ukweli'.</p> <p>Hakikisha pia unakumbuka kwa usahihi jinsi mambo yanavyokwenda. Labda ulikuwa na wasiwasi utakuwa na wakati mbaya, na hakuna mtu atakayezungumza na wewe, lakini haswa ingawa ulihisi woga wakati ulifika hapo kwanza, uliishia kuwa na uzoefu mzuri. Jaribu kurekebisha hiyo kwenye kumbukumbu yako na urejee tena.</p> <h2>Zingatia hali ya 'wakati hiyo'</h2> <p>Ni kawaida kutumia 'tabia za usalama' kuhisi wasiwasi kidogo, kama vile kuangalia simu yako, kunywa kinywaji cha ziada, kuandaa maswali au kufanya mazoezi ya kile utakachosema kabla. Shida ni kwamba hii inaweza kutoa maoni ya kile unachojaribu kukwepa - unaweza kuonekana kutengwa au kutopendezwa, au <a href="/sw-ke/drinking-and-your-body/how-does-drinking-affect-you-physically">unaweza kulewa haraka</a>, kusababisha matatizo zaidi.</p> <p>Jaribu kujituliza katika mazingira yako. Zingatia mahali ulipo na kinachoendelea kama kero na uondoke kwenye wasiwasi. Acha tabia za usalama, jaribu kutoka kichwani mwako na uzingatia kile kinachosemwa kwako. Sikiza kwa kweli kile mtu mwingine anasema, kwani hii inaacha nafasi ya udadisi, maswali ya kweli na wewe kuwa wewe mwenyewe. Hii inamaanisha kuwa utapendeza zaidi na unafurahiya wakati zaidi.</p> <h2>Tambua hakuna mtu atakayekuchunguza kama wewe</h2> <p>Unapohisi wasiwasi , ni rahisi kudhani kuwa kila mtu anafuatilia maisha yako. Lakini ukweli ni kwamba watu wengi wanavutiwa zaidi na wao wenyewe, wanajishughulisha na maisha yao wenyewe na ukosefu wao wa usalama na hofu.</p> <p>Uchunguzi ambao tunajitiisha ni tofauti kabisa na uchunguzi tunaopeana wengine. Fikiria wakati unatafuta picha na rafiki - watapita, lakini mara tu wanapokuja kwenye picha zao huangalia picha hizi kwa muda mrefu zaidi.</p> <p><span class="rad-highlight">Fikiria ikiwa mtu alikufuata karibu na kusema vitu vyote wasiwasi wa kijamii unakuambia? Utashtuka na kuumia, lakini ni kile unachofanya kwako siku zote.<br /> <strong>- Dr Jessamy Hibberd</strong></span></p> <h2>Tazama wasiwasi kwa mnyanyasaji</h2> <p>Wasiwasi wa kijamii huwa unakuja kwa mkono na kujikosoa, kujiweka chini au kuwa na wasiwasi wengine wanakuhukumu. Fikiria ikiwa mtu alikufuata karibu na kusema vitu vyote wasiwasi wa kijamii unakuambia? Utashtuka na kuumia, lakini ni kile unachofanya kwako siku zote. Kurabu <a href="/sw-ke/support-with-drinking/how-to-feel-less-ashamed-and-open-up-to-people-you-trust">kuwa mwema kwako mwenyewe</a> na jiulize, ungemwambia nini rafiki katika hali hiyo hiyo?</p> <h2>Kuelewa ukosefu wa usalama na kutokujiamini ni mwanadamu</h2> <p>Ukosefu wa usalama umeongezeka zaidi kwa kufikiria kila mtu mwingine anafahamu wanachofanya na wewe ndiye pekee unayeona hali za kijamii kuwa ngumu. Hata watu ambao una hakika lazima wawe na ujasiri wanahisi kutokuwa salama wakati mwingine. Wanaweza kuwa wazuri tu kwa kutoa maoni ya kujiamini - kama Swan kuteleza bila shida, lakini kila wakati ukipiga makasia chini ya maji. Kwa kweli, sisi sote tuna shaka wakati mwingine na tuna wasiwasi sawa, ukosefu wa usalama na hofu. Ni sehemu ya kuwa mwanadamu; hakuna aliye mkamilifu na hiyo ni sawa.</p> </div> </div> </section> <section id="module---two-column-text-with-link" class="two-column-text-with-link pt-0 "> <div class="container-fluid"> <div class="test-and-help-block-wrapper column-start-1 column-end-13"> <div class="container-fluid p-0"> <div class="test-and-help-block column-start-1 column-end-13"> <div class="test-link-block-title column-start-1 column-end-13"> <h2 class="pt-40 mb-16">Una wasiwasi juu ya athari za kunywa kwenye mwili wako?</h2> </div> <div class="test-link-block column-start-1 column-end-13"> <div> <p class="fw-300 mb-0">Ikiwa ni juu yako mwenyewe au mtu mwingine, tumia tathmini yetu ya kunywa kufahamu hatari.</p> <div> <a class="d-flex justify-content-space-between align-items-center pt-20 pb-20 test-link" href=/sw-ke/audit data-linktype='internal' aria-label="Fanya tathmin"> <span>Fanya tathmin</span> <span class="cta cta-round"> </span> </a> </div> </div> <div class="help-section"> <p class="help-section-title mb-0 fw-300">Ikiwa wewe au mtu unayemjua ana kuwa na matokeo mapaya ya kunywa pompe, orodha yetu ya mitandao ya msaada ni mahali pazuri kuanza.<br/></p> <div> <a class="d-flex justify-content-space-between align-items-center pt-20 pb-20 test-link help-link" href=/sw-ke/get-help data-linktype='internal'> <span>Pata usaidizi sasa</span> <span class="cta cta-round"> </span> </a></div> </div> </div> </div> </div> </div> </div> </section> <section class="article-link-wrapper"> <div class="container-fluid"> <div class="content-wrapper column-start-1 column-end-13"> <div class="main-title"> <h2 class="title m-0 fw-800">Zaidi kama hii</h2> </div> <div class="article-items-wrapper"> <div> <a href="/sw-ke/drinking-and-your-body/how-does-drinking-affect-general-health" class="article-item-wrapper" aria-label="Unywaji unaathirije afya ya jumla?"> <div class="article-content"> <p class="article-category"> Unywaji pombe na mwili wako </p> <p class="article-title"> Unywaji unaathirije afya ya jumla? </p> </div> <div class="article-card-image-wrapper position-relative"> <picture> <img class="lazy" data-src="/~/media/Images/D/drinkiq/Universal/drinkiq--images/sw-ke/how-does-drinking-affect-gen-health-hero.webp" alt="Unywaji unaathirije afya ya jumla?"> <noscript> <img src="/~/media/Images/D/drinkiq/Universal/drinkiq--images/sw-ke/how-does-drinking-affect-gen-health-hero.webp" alt="Unywaji unaathirije afya ya jumla?" data-source="/sitecore/content/D/drinkiq/Universal/drinkiq/Home/drinking-and-your-body/how-does-drinking-affect-general-health" /> </noscript> </picture> </div> </a> </div> <div> <a href="/sw-ke/drinking-and-your-mind/how-does-drinking-affect-mood-and-behaviour" class="article-item-wrapper" aria-label="Ni kwa namna gani unywaji unaathiri namna unavyojiskia na tabia?"> <div class="article-content"> <p class="article-category"> Unywaji pombe na akili yako </p> <p class="article-title"> Ni kwa namna gani unywaji unaathiri namna unavyojiskia na tabia? </p> </div> <div class="article-card-image-wrapper position-relative"> <picture> <img class="lazy" data-src="/~/media/Images/D/drinkiq/Universal/drinkiq--images/in-english/banner-module-images/drinking-and-your-mind/drinking-and-behaviour-hero.webp" alt="Ni kwa namna gani unywaji unaathiri namna unavyojiskia na tabia?"> <noscript> <img src="/~/media/Images/D/drinkiq/Universal/drinkiq--images/in-english/banner-module-images/drinking-and-your-mind/drinking-and-behaviour-hero.webp" alt="Ni kwa namna gani unywaji unaathiri namna unavyojiskia na tabia?" data-source="/sitecore/content/D/drinkiq/Universal/drinkiq/Home/drinking-and-your-mind/how-does-drinking-affect-mood-and-behavior" /> </noscript> </picture> </div> </a> </div> <div> <a href="/sw-ke/drinking-and-your-mind/what-are-the-effects-of-drinking-on-mental-health" class="article-item-wrapper" aria-label="Ni nini athari za pombe kwenye afya ya akili?"> <div class="article-content"> <p class="article-category"> Unywaji pombe na akili yako </p> <p class="article-title"> Ni nini athari za pombe kwenye afya ya akili? </p> </div> <div class="article-card-image-wrapper position-relative"> <picture> <img class="lazy" data-src="/~/media/Images/D/drinkiq/Universal/drinkiq--images/in-english/banner-module-images/drinking-and-your-mind/mental-health-ill-hero.webp" alt="Ni nini athari za pombe kwenye afya ya akili?"> <noscript> <img src="/~/media/Images/D/drinkiq/Universal/drinkiq--images/in-english/banner-module-images/drinking-and-your-mind/mental-health-ill-hero.webp" alt="Ni nini athari za pombe kwenye afya ya akili?" data-source="/sitecore/content/D/drinkiq/Universal/drinkiq/Home/drinking-and-your-mind/what-are-the-effects-of-drinking-on-mental-health" /> </noscript> </picture> </div> </a> </div> <div> <a href="/sw-ke/drinking-and-your-mind/when-it-comes-to-drinking-what-is-normal" class="article-item-wrapper" aria-label="Linapokuja suala la kunywa, ni nini 'kawaida'?"> <div class="article-content"> <p class="article-category"> Unywaji pombe na akili yako </p> <p class="article-title"> Linapokuja suala la kunywa, ni nini 'kawaida'? 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