Iingcebiso zokujongana neentloko zokuhlasela
Ukuba utyhafile , uhlala khona ngaphambili. Ufumana ubunzima bokuphefumla, ukuvutha kwentliziyo ngokukhawuleza, ukuxhatshazwa kwemisipha, kunye noxinzelelo. Ezi ziso zenyama zihlala zihamba kunye neengcamango ezingeyiyo kunye nezoyikisayo. Unokwesaba ukulahlekelwa kukulawula kwaye ngokuqinisekileyo ucocekile.
Naphezu kwezi zivakalelo ezikhulu, zikho iindlela onokufumana kwakhona ukulawula xa uhlaselwa ngumsindo.
Ngezantsi zikhona ezinye iingcebiso ezilula ongazisebenzisa ukukunceda ukuphucula iimpawu eziqhelekileyo zokuhlaselwa kwesifo.
Thatha i Breath
Ukuhlaselwa kweentlanzi kunokuziva ngathi bathabatha umoya. Unokuvakalelwa kukuba unxilongo, udibanisa, okanye ufumana ukuphefumula okufutshane . Ukulawula iinguqu zakho ekuphefumla kungabalulekileyo ekunciphiseni iimpawu zesifo. Ngethuba lokuhlaselwa, zama ukubeka ingqalelo ekuphefumuleni kwakho.
Ngoku ukuba uye wazi ngokuphefumula kwakho, qalisa ukuyiqondisa. Qala ngokuphefumula ngokukhawuleza nangenjongo. Oku kuya kuphefumula ukuphefumla okungapheliyo okubonakala kukuhlaselwa. Ukuba kunokwenzeka, faka izandla zakho kwisisu uze uzalise isisu sakho ngomoya. Xa utyumba, uya kuziva ukuba ukuphakama kwendawo yakho kwandiswe. Njengoko u-exhale yakho, iya kuthi ingenele ngaphakathi. Ukuphefumula ngamabomu kuya kunceda ekuvuseleleni umzimba wakho nengqondo.
Kwakhona kunokuba luncedo ukubala nganye umoya. Efana nokubala ukuphefumula kwakho kokuqala ngaphakathi nangaphandle nje, ukuphefumula okulandelayo kunye nokuphuma njengemibini, njalo njalo.
Oku akuyi kukukunceda ukuba uphefumule bhetele, kodwa kuya kukukunceda uzive uxolo ngokuphazamisa ingqondo yakho.
Khu luleka
Xa uloyiko lubeka kuyo, unokwazi ukubona intlungu, ukuphazamiseka, kunye noxinzelelo jikelele kuwo wonke umzimba wakho. Ngokuchitha ixesha elifutshane uzama ukuphucula umzimba wakho, unokuqala ukuphucula ukukhathazeka kwakho emzimbeni.
Ukuyeka ukuhamba kweli nqanaba kuya kunceda ukukhulula iingcamango zakho.
Sebenzela indlela ephakanyisiweyo ingalo yakho yonke, uqinisa kwaye ukhulule isisombululo ngasinye, uhamba ukusuka kwi-forearm ukuya ehlombe. Bese utshintshe kwicala lasekhohlo. Yenza okufanayo kwimilenze yakho, uqale ngeenyawo zakho zokunene.
Qhubeka ugxininisa kumaqela ahlukeneyo omzimba, kuquka umqolo wakho kunye namahlombe, de uze usebenze indlela yakho yonke indlela ukuya phezulu kwentloko yakho. Ungakulibala ukukhulula izihlunu zakho zomzimba, njengoko kuninzi ukuxhatshazwa okuqhutywe khona. Zama ukunciphisa ibunzi lakho, ukhulule umhlathi wakho, kwaye unciphise intamo yakho.
Shintsha Ingqondo Yakho
Nangona xa usesigxina esiphezulu, usenokuqonda ukuba ukwesaba kwakho kudlula oko kuqinisekiswe yimeko. Nangona ufuna ukuphazamiseka ukuyeka, iingcinga zakho zinokukugcina uziva uzilile. Xa ubhekene neengcamango ezimbi ezinxulumene nokuhlaselwa kwesifo, zama ukuphazamisa ingqondo yakho kwaye uphinde uqhubeke.
Njengoko ukuhlaselwa kwesoyiko kuthatha ikhosi, hlengisa ingqwalasela yakho kwiingcamango ezintle. Esikhundleni sokwesaba imeko okhoyo, zama ukucinga ngezinto ezintle zobomi bakho, njengomthandayo, isilwanyana esithandayo, okanye umsebenzi wokuzilibazisa ozithandayo. Kungokuba luncedo ukucinga malunga nento eyenza uhlekise okanye ukujonga ngeso lengqondo isimo somthunzi.
Unokuzama ukucinga ngehlaya elimnandi okanye ucinge ukuba kuhle kwelanga. Qinisekisa iingxelo ezithembekileyo kuwe. Umzekelo, ziphinda, "Ndilungile," "Ndikhuselekile," okanye "Oku kuya kudlula." Ngokuhamba kwexesha iphethini yakho yokucinga engalunganga iya kuqala ukunika indlela yokujonga imibono ekhuthazayo.
Ukujongana Neengxaki
Enye yezona ndlela eziphambili zokuqala ukulawula ukuhlaselwa kwesoyiko kukuqhubeka nokujamelana noyiko. Ukuba ukuhlaselwa kwakho kusekuhlaleni, njengezihlwele, zama ukungaziphepha ezi meko. Ukutshatyalaliswa okunjalo kuya kukunceda ukuba usebenze ngokuphazamiseka kwaye uzothumela umyalezo ukwesaba kwakho ukuba ekugqibeleni ulawulo lwabo.
Ukuba uhlaselo lwenkqantosi lungaqinisekanga, nto leyo ithetha ukuba akukho ziphumo ezizenzekelayo, uzakufuna ukujongana nexhala njengoko liza. Khumbula ukuba ngokuziqonda ngexesha lokuhlaselwa kwexhala, nangona xa kuvela ngokungalindelekanga, kunokukunceda ukuhlangabezana neempawu zalo. Hlala uqaphela indlela oziziva ngayo kwaye uzikhumbuze ukuba akuyi kufumana.
Landela Iingcebiso zonyango
Ugqirha wakho okanye umboneleli wezempilo unokucebisa amayeza ukuba ancede ukuphatha ukuhlaselwa kwexhala. Amayeza anxamnye noxinzelelo , aziwa ngokuba yi- benzodiazepines , anokubonelela ngokukhawuleza iimpawu zokuphazamiseka . I-benzodiazepines echazwe ngokuqhelekileyo i- Xanax (Alprazolam), i- Ativan (Lorazepam), i- Valium (i-Diazepam) kunye ne- Klonopin (i-Clonazepam). Ezi zonyango zingathatyathwa ngokukhawuleza ngokukhawuleza okanye ngokukhawuleza ngaphambi kokuba kubekho ukuphazamiseka kwimeko, njengaphambi kokubhankanya inqwelo. I-Benzodiazepines ngokuqhelekileyo icetyiswa ngexesha lokuqala lokunyanga njengesixazululo sexesha elifutshane lokuhlaselwa kwesifo.
I-Antizapressants , njenge- Prozac (i-Fluoxetine) kunye ne- Zoloft (iSertraline), uhlobo oluqhelekileyo lwamachiza asetyenziswe kwixesha elide lokukhusela ukuhlaselwa koyika. La mayeza athatyathwa rhoqo imihla ukuze ancede ukunciphisa iimvakalelo zomntu jikelele. Ngokuhamba kwexesha, amandla kunye nobude bokuhlaselwa kwesifo kuya kuncipha. Ekubeni i-antidepressants ingathatha iiveki eziliqela ukuba isebenze, kubalulekile ukuba uwathathe rhoqo ukuphucula iimpawu zakho.
Ngexesha elizayo xa udibana nokuhlaselwa kwe-panic, sebenzisa ezo ndlela ukuze uqale ukufumana ukulawula kwakhona. Gcina ukhumbule ukuba ezi zicwangciso aziyi kusebenza rhoqo ixesha okanye wonke umntu, kodwa uzame kwaye ubone oko kukunceda. Ezi zakhono ziya kusebenza ngempumelelo xa uziqhelanisa xa ungekho kwindawo yokwesaba. Ngokuziphindaphinda, ziya kuba lula ukuzisebenzisa kwaye ziya kuba zigcinwe ngaphezulu kwimemori yakho xa uza kuzifuna kakhulu. Ungaphinda ufune ukubhala phantsi uze uwagcine kunye nawe ukuze ubenabo ngexesha leemeko zokutyhafaza.
Ngomonde, ukunyamezela, kunye nokuvumelana, ukuhlaselwa koyiko kunokulawulwa. Unobungqina obukhulu kunokuba ucinga ukuba ungubani. Ngokuhamba kwexesha, unokuqala ukuqaphela isibindi sakho njengoko uqhubeka unqoba ukuhlaselwa kwe-panic.
Imithombo:
Bourne, Edmund J. Ukuxhalabisa kunye nePhobia Workbook, 4th ed. Oakland, CA: entsha Harbinger, 2005.
Silverman, uHarold M. I-Pill Book. 14. ENew York, NY: Amabhuku eBantam, ngo-2010.