Kupirira mphepo yamkuntho itatha¶

Tsamba ili likukuthandizani kusamalira maganizo ndi thupi lanu pambuyo pa mphepo yamkuntho, taifuni, kapena saikiloni, kuthandiza anthu okuzungulira, ndi kudziwa pamene mungafunikire thandizo lowonjezera. Nkhawa ndi chisoni ndi zachizolowezi pambuyo pa mphepo. Milungu ndi miyezi ya kubwezeretsedwa imatha kukhala yovuta kuposa mphepo yomweyo, choncho konzekerani.

Ngati muchita zinthu zitatu zokha¶

1. Samalirani zofunika: tulo, chakudya, madzi, ndi kupuma pang'ono tsiku lililonse. Maganizo anu sangakhazikike mpaka thupi lanu likhazikike.
2. Khalani ndi anthu. Lankhulani ndi anthu amene mumawadalira, ndipo musadutse izi nokha.
3. Ngati inu kapena wina amene mumakonda akuvutika, pempherani thandizo. Ngati wina ali pangozi, imbani nambala yanu ya dzidzidzi ya m'deralo. Ku United States, Disaster Distress Helpline pa 1-800-985-5990 ndi yaulere ndipo ndi yotseguka tsiku lonse, masiku onse.

Zomwe zimachitika pa chochitika chosazolowereka¶

Pafupifupi aliyense amene wadutsa dzidzidzi amakhala ndi zina mwa izi masiku ndi milungu pambuyo pake:

• Vuto la kugona, maloto oopsa, kapena kugona kwambiri kuposa mwachizolowezi
• Kumva ngati wosasunthika, wodumphadumpha, wachisoni, wachitute, kapena wokwiya, nthawi zina zonse tsiku limodzi
• Vuto la kuganiza, kukumbukira, kapena kupanga zisankho zophweka
• Mutu kupweteka, mavuto a m'mimba, kupweteka kwa thupi, ndi kutopa
• Kubwereza mphepo m'maganizo, kapena kudzidzimuka ndi mphepo kapena mvula
• Kudandaula za zomwe munachita kapena simunachite, kapena za kukhala omwe muli ndi mwayi kuposa mnansi
• Kukwiyira anthu amene mumawakonda, kapena kufuna kukhala nokha

Izi ndi zomwe zimachitika pa chochitika chosazolowereka. Si chizindikiro cha kufooka. Kwa anthu ambiri, zimachepa patapita milungu moyo ukayamba kudziwikabe.

Chomwe muyenera kuyembekezera miyezi ikubwera¶

Kubwezeretsedwa sikumayenda mu mzere wowongoka, koma anthu ambiri amadutsa magawo ofanana.

• Masiku oyamba. Mphamvu ndi ntchito za dzidzidzi zimatha kubisa mmene mukumva. Anthu ambiri amamva mokhazikika modabwitsa, kenako kutopa ndi kutsika pamene ntchito ikuchepa.
• Milungu yoyamba. Tulo nthawi zambiri limakhala loipa, ndipo nkhawa imatha kukwera pamene ntchito zodzidzidzi zitamalizidwa ndipo ntchito yopita pang'onopang'ono ya kusuma ndi kukonza inayamba.
• Miyezi yoyamba. Zochitika zachizolowezi zimabwerera pang'onopang'ono. Zomwe mukumva ziyenera kuchepa pang'onopang'ono. Ngati sizichepa, onani zizindikiro pansipa.
• Zokumbutsa za tsiku ndi nyengo yotsatira. Masiku, phokoso la mvula kapena mphepo, ndi mauthenga a nyengo zingabweretse zomwe mukumva. Izi ndi zachizolowezi. Konzekerani pa izi mwa kuuza banja lanu kaye ndi kusankha amene mudzayimbe.

Masitepe anu oyamba¶

Pamene zonse zikuoneka zodzaza kwambiri, yambani ndi zomwe mungalamulire lero.

• Dyani chinachake, ngakhale simuli ndi njala. Mwerani madzi.
• Pumulani pamene mungathe, ngakhale kwa mphindi 15.
• Lankhulani ndi wina: banja, bwenzi, mnansi, mtsogoleri wachipembedzo.
• Sankhani ntchito imodzi kapena ziwiri za lero, ndipo musiye zina zidikire.
• Yang'anani nkhani pa nthawi zokhazo, kuchokera ku magwero enieni.
• Chitani chinthu chimodzi chaching'ono chomwe chimamveka chachizolowezi: samba, sinthani zovala, pangani tiyi, pempherani, kapena mumasewere masewera ndi ana.

Tulo¶

Tulo nthawi zambiri ndi chinthu choyamba kuzimiririka pambuyo pa mphepo, ndipo kulibwezeretsanso kumathandiza zina zonse. Yesani kugona ndi kudzuka pa nthawi yofanana tsiku lililonse, ngakhale masiku ali amphekesera. Sungani malo omwe mumagona akhale amdima, ouzira, ndi akhungu pamene mungathe.

Pewani caffeine masana. Mowa ungathandize kugona, koma umaononga tulo pambuyo pake usiku. Ngati simungathe kugona, dzukani ndipo muchite chinthu chokhazikika pa kuwala kochepa m'malo mokhala pansi mukudandaula.

Sungani notebook pafupi ndi bedi. Nkhawa ikakusungani wosagona, lembani ndipo udziuzeni kuti mudzasamalire mmawa. Izi sizithetsa vuto, koma nthawi zambiri zimathandiza maganizo kuleka kuganizira.

Ngati mukugona m'malo othawirako, kunyumba kwa achibale, kapena m'chipinda chodzaza, zomangira m'makutu, chophimba maso, kapena nsalu pamaso angathandize. Pumulani masana pamene mungathe.

Zochitika zachizolowezi ndi kupambana kochepa¶

Zochitika zachizolowezi zimauza thupi lanu kuti zina zikali zolamulidwa. Dyani pa nthawi zokhazikika, sambani, ndipo sungani zochitika zazing'ono monga kofi yamawa, mapemphero, kapena ulendo wa mapazi. Ngati ana amakhala ndi nkhani usiku, sungani nkhaniyo, ngakhale ndi magetsi a flashlight.

Ikani dongosolo pa tsiku lililonse: ntchito imodzi kapena ziwiri za kuyeretsa, foni imodzi kwa kampani ya inshuwaransi kapena ofesi ya thandizo, ndi nthawi yomveka yosiya. Mindandanda yaitali yopanda mapeto imachititsa nkhawa kuchuluka. Zindikirani kupambana kochepa, monga magetsi kubwera kapena chakudya choyamba pa tebulo lanu, ndipo muzinene momveka.

Nkhani ndi social media¶

Ndi chachibadwa kufuna chidziwitso chatsopano chilichonse. Maola a makanema a chiwonongeko, mphekesera, ndi mathirade okwiya amasunga thupi lanu losangalala. Yang'anani nkhani pa nthawi zokhazikika, kawiri patsiku kukwanira, ndipo zipezeni kuchokera ku magwero enieni monga dipatimenti yanu ya nyengo ya dziko, bungwe lanu la kayendetsedwe ka ngozi za dziko, ndi boma lanu la dera.

Zimitsani ma group chat omwe amafalitsa mphekesera. Ikani foni pansi pakudya ndi musanagone. Zomwe muyenera kudziwa zidzakhalapobe mmawa.

Chisoni ndi kutaya¶

Anthu amakhala ndi chisoni pambuyo pa mphepo chifukwa cha mitundu yambiri ya kutaya: munthu, chiweto, nyumba, bizinesi, mbewu, tchalitchi, mzinda, kapena mwachizolowezi kumva kutetezeka. Zonsezi ndi zotaya zenizeni. Palibe njira yoyenera kapena nthawi yoyenera yomvera chisoni.

• Lolani nokha kumva chisoni, ukali, kapena kusasunthika popanda kudziweruza.
• Sungani miyambo ndi machitidwe amene ndi ofunika kwa inu ndi anthu anu, ngakhale pamawonekedwe ophweka.
• Sungani zomwe mungathe za zithunzi ndi zinthu zokumbutsa. Tsamba la kuyeretsa likufotokoza momwe.
• Vomerezani kuti masiku ena adzakhala oipitsa kuposa ena.

Ngati wina amene munali pafupi naye anamwalira, kapena munaona anthu akuvulazidwa kapena kuphedwa, chidzidzidzicho chingakhale chakuya kwambiri ndi kutalikirapo. Uphungu wa chisoni, atsogoleri a chipembedzo, ndi magulu othandizana angathandize.

Nkhawa ya ndalama ndi kubwezeretsedwa¶

Kudikirira inshuwaransi, thandizo, kapena kukonza ndi imodzi mwa zovuta kwambiri za kubwezeretsedwa. Ntchito yotayika ndi mtengo wosayembekezereka amaonjezera.

• Lembani zomwe mukukongola ndi zomwe mukulandira, kuti nkhawayo ikhale ndi mawonekedwe.
• Imbani opereka ngongole, mwini nyumba, ndi makampani a zinthu msanga, ndipo mupemphe nthawi yosiya kulipira kapena dongosolo la malipiro.
• Sungani mndandanda wa chitetezo ndi mafoni kuti simungasunge zonse m'mutu mwanu. Lembani tsiku, munthu amene munalankhula naye, ndi chomwe analonjeza. Onani inshuwaransi ndi thandizo.
• Funsani thandizo lolemba mafomu. Malo ambiri othandiza, magulu a m'deralo, ndi malaibulale amapereka izi kwaulere.
• Pewani zisankho zazikulu za ndalama milungu yoyamba, monga kugulitsa katundu kapena kutenga ngongole ya mtengo wokwera, pokhapokha mukufunikira. Ochita zinyengo amadalira kuthamanga koteko. Onani kupewa zinyengo.

Kuthandiza ana¶

Ana amatengera mmene akuluakulu okuzungulira amachitira. Zomwe amachita zimasiyana ndi zaka, ndipo zonsezi ndi zachizolowezi kwa kanthawi:

Mmene mungathandizire:

• Lankhulani. Fotokozerani zomwe zinachitika ndi mawu ophweka, enieni. Auzeni chomwe mukuchita kuwateteza.
• Mverani. Awalole kufunsa mafunso omwewo mobwerezabwereza, ndipo muyankhe mokhazikika nthawi zonse.
• Sungani zochitika zachizolowezi. Chakudya, nthawi yogona, ndi masewera pa nthawi zachizolowezi, pamene mungathe.
• Chepetsani zithunzi za chiwonongeko. Zimitsani nkhani pamene ana alipo. Makanema obwerezabwereza angamveke ngati mphepo ikuchitikanso.
• Alekeni kuthandiza. Kusankha zinthu, kudyetsa chiweto, kapena kujambula kadi kwa mnansi kumawapatsa chikhulupiriro chakulamulira.
• Apatseni nthawi yowonjezera ndi chitonthozo. Kukumbatira, kuleza mtima, ndi chinthu chofunikira kapena bulangeti zimathandiza kwambiri.
• Abwezereni ku sukulu, masewera, ndi abwenzi msanga mmene mungathere. Magulu ambiri othandiza amapanga malo otetezeka a masewera a ana pambuyo pa mphepo.

N'kololedwa kulola ana kuona kuti muli achisoni, mwanjira yomwe akhoza kudziyendetsa. "Ndine wachisoni chifukwa cha nyumba, ndipo tidzakhala bwino" ndi kokwanira.

Lankhulani ndi dokotala, mlangizi wa sukulu, kapena wogwira ntchito ya zaumoyo ngati kusintha kwa mwana kumapitirira milungu ingapo, kapena mwana aleka kudya kapena kugona, kapena akusiya zomwe ankadziwa kuchita, monga kulankhula kapena kugwiritsa ntchito chimbudzi. Tsamba la makanda ndi ana likukhala ndi zambiri.

Achibale akulu ndi anthu olumala¶

Achibale akulu ndi anansi angabise mmene akuvutikira, makamaka ngati anataya nyumba yomwe anakhalamo kwa zaka zambiri. Kusintha kwa zochitika zachizolowezi, kutentha, ndi kuperewera kwa mankhwala kungayambitse chisokonezo.

Pitani kuwaona kawirikawiri, ndipo athandizeni ndi mafoni ndi zikalata. Yang'anani chisokonezo, mankhwala osalandira, kusadya, kapena kudzipatula. Onetsetsani kuti ali ndi mankhwala awo, magalasi, zida za makutu, mabatire, ndi zida zoyendera.

Anthu olumala angakhale ataya zida, oyang'anira, kapena nyumba zofikirika, ndipo angafunikire thandizo lochitika monga chithandizo chamaganizo. Onani achikulire ndi zofunikira za zaumoyo.

Kuthandiza wina: yang'ana, mvera, gwirizanitsa¶

Simufunika maphunziro kuti muthandize munthu wokhumudwa. Njira ya World Health Organization ya psychological first aid imagwiritsa ntchito masitepe atatu ophweka.

1. Yang'ana. Onetsetsani kuti munthu ndi wotetezeka ndipo safunikira chithandizo chamankhwala mwachangu. Zindikirani amene akuwoneka wovutikira kwambiri.
2. Mvera. Khalani naye. Funsani chomwe akufuna. Amulole kulankhula ngati akufuna, koma musamukankhire kufotokoza chomwe chinachitika. Vomerezani zomwe akumva popanda kutsutsana.
3. Gwirizanitsa. Muthandizeni ndi zofunika zenizeni, monga madzi, foni kwa banja, kapena kupeza ofesi ya thandizo. Mugwirizanitseni ndi anthu ndi mautumiki omwe angathandizire kupitirira.

Musalonjeze zomwe simungathe kukwaniritsa, ndipo musauze anthu momwe ayenera kumva. "Izi zimamveka zovuta kwambiri" nthawi zambiri ndiye mawu abwino kuyankhula.

Oyankha, volontiya, ndi oyang'anira¶

Anthu amene amasamalira ena, monga ogwira ntchito ya zaumoyo, magulu opulumutsa, magulu a zida, volontiya, ndi oyang'anira a m'banja, nthawi zambiri amaika zofunikira zawo pomaliza. Ambiri alinso ndi chiwonongeko kunyumba kwawo.

• Pumulani, dyani, ndipo mugone, ngakhale ntchito sitha.
• Khazikani nthawi yosiya tsiku lililonse, ndipo mukhale ndi ora limodzi lomwe ndi lanu lokha.
• Lankhulani ndi anzanu za zomwe mwaona.
• Dziyang'anirani wina ndi mnzake za kutopa, ukali, ndi kumwa mowa mochuluka.
• Funsani wopereka ntchito kapena bungwe lanu za uphungu ndi thandizo.

Zolakwa zofala¶

• Kudikirira kwambiri kupempha thandizo chifukwa mukuganiza kuti zomwe mukumva zidzatha zokha.
• Kugwiritsa ntchito mowa kapena mankhwala ogona usiku uliwonse kudutsa usiku.
• Kuwonera makanema a mphepo pogona, kenako kudabwa chifukwa tulo ndi loipa.
• Kuyesa kukhala wamphamvu kwa aliyense ndikusauza wina momwe mukumva.
• Kuganiza kuti mwana ali bwino chifukwa ali chete.
• Kusayina mapangano kapena kugulitsa katundu mwachangu milungu yoyamba.

Zizindikiro zoti wina akufunikira thandizo lowonjezera¶

Nkhawa ndi chisoni ndi zoyembekezereka. Pezani thandizo pamene zomwe akumva sizichepa pambuyo pa milungu ingapo, zikuwonjezeka, kapena zikuphatikizapo chimodzi mwa izi:

• Kulephera kugona, kudya, kugwira ntchito, kapena kudzisamalira kapena ana kwa masiku angapo motsatizana
• Kumwa mowa wambiri kapena kugwiritsa ntchito mankhwala kuti apirire
• Kulankhula za kusowa chiyembekezo, kukhala katundu, kapena kusafuna kukhala ndi moyo
• Kugwidwa ndi mantha, mantha osatha, kapena zokumbukira zomwe sizizimiririka
• Kudzipatula kwa aliyense
• Kuvulaza okha kapena ena, kapena kuopseza kutero

Komwe kungapeze thandizo¶

• Dokotala wanu, chipatala, kapena wogwira ntchito ya zaumoyo. Angathandize ndi tulo, nkhawa, ndi maganizo otsika, ndipo akutumizirani ku uphungu.
• Zipatala zoyendayenda ndi malo othandiza. Pambuyo pa ngozi zambiri, dipatimenti ya zaumoyo, Red Cross kapena Red Crescent, ndi magulu othandiza amapereka alangizi ndi antchito othandiza.
• Atsogoleri achipembedzo ndi magulu a m'deralo. Anthu ambiri amapeza chitonthozo ndi thandizo lenieni pamenepa.
• Ma line a dzidzidzi ndi mautumiki a uphungu. Tsamba lanu la dera likukhala ndi thandizo komwe mumakhala, kapena funsani boma lanu la dera kapena ofesi ya zaumoyo.
• Magulu othandizana. Kulankhula ndi ena amene anadutsa mphepo yomweyo kungathandize kwambiri.

Ku United States¶

• Disaster Distress Helpline: 1-800-985-5990. Imbani kapena tumizani uthenga, kwaulere, chinsinsi, tsiku lonse, masiku onse, ndi alangizi oyeretsedwa pa nkhawa za dzidzidzi.
• 988 Suicide and Crisis Lifeline. Imbani kapena tumizani uthenga ku 988 kwa aliyense wokhumudwa mwaukali.
• 211. Imbani 211 kuti mupeze uphungu, chakudya, ndi thandizo la nyumba la m'deralo.
• Malo obwezeretsa dzidzidzi nthawi zambiri amakhala ndi alangizi a dzidzidzi pambuyo pa lengezo la dzidzidzi la federal. Funsani za mapulogalamu a uphungu waulere m'deralo lanu.

Kubwezeretsedwa kwautali¶

Kubwezeretsedwa kuchokera ku mphepo yaikulu kumayerekezedwa ndi miyezi ndi zaka, osati milungu. Zisumo zimatenga nthawi, akontirakitala ndi otanganidwa, ndipo mzinda umawoneka wosakhazikika kwa nthawi yaitali. Tsiku lokumbukira mphepo, kuyamba kwa nyengo yotsatira, kapena ngakhale mvula yamphamvu zingabweretse zomwe mukumva.

Kukonzekera nyengo yotsatira kuyambira tsopano kungakuthandizeni kumva mokulamulira. Tsamba lathu la dongosolo la banja ndi malo abwino oyambira pamene muli okonzeka. Muzipatseni nokha ndi ena malo okhala ndi masiku oyipa, muvomereze thandizo, ndi kulipereka pamene mungathe. Kuthandiza ena ndi njira imodzi yodalirika yomveretsa bwino nokha, ndipo mmene mungathandizire ikukhala ndi malingaliro.

Zitsogozo zogwirizana¶

• Mmene mungathandizire mphepo yamkuntho itatha
• Mphepo yamkuntho itatha: chochita choyamba
• Zinthu zofunika za mphepo yamkuntho za makanda ndi ana
• Kukonzekera mphepo yamkuntho kwa achikulire ndi zofunikira za zaumoyo
• Hatari za thanzi pambuyo pa mphepo yamkuntho