Ngaba wayesazi ukuhlaselwa kwesoyiko kunokuze kwenzeke ekulala kwakho?
Ukuhlaselwa kweentlanzi, uphawu olusisiseko sokuphazamiseka kwesifo, kaninzi aluqondwa kakuhle, kodwa kukho izinto ezininzi ezithandekayo malunga namava. Ngelishwa, iingcamango eziqhelekileyo malunga nokuphazamiseka kwentsholongwane ziye zabangela ukudideka malunga nokuhlaselwa. Ngokomzekelo, inani labantu likholelwa ukuhlaselwa ngokukrokra nje ukuxhatshazelwa kwisiganeko esinoyika okanye ukungakwazi ukulawula iimpendulo zomntu. Iingcamango ezinjalo ezingafaniyo zongeza kwintlonelo yokuba nesifo sengxaki .
Ukuba uye wafumanisa ukuba unesifo sokuphazamiseka, ungase ube nolwazi lokuzibonela oko kuthanda ukuhlaselwa ngumsindo . Kodwa ke unokuba ungazi ezinye zeziganeko zezi zihlaselo. Olu luhlu lubonisa ngokuqhelekileyo ukungahoywa iinyani malunga nokuhlaselwa koyika.
1 - Ukuhlaselwa kweentlanzi kunokwenzeka xa ulala
Ngokungaqhelekanga njengoko kunokuvakala, kunokwenzeka ukuba uhlaselwe ngethuba ngelixa ulele ubuthongo obuthile. Ukuhlaselwa kwesoyiko ebusuku kuvela xa ufumana iimpawu zokuphazamisa ukuphazamisa ukulala kwakho. Iimpawu zalezi zihlaselo zingafana nezixhobo zokuhlaselwa emini, ezifana nokugubha , ukujuluka ngokugqithiseleyo kunye nentlungu yesifuba . Xa kuhlaselwa ngokuhlwa kwamhlanje, umntu unokufumana ukuphefumula okufutshane okanye ukuphefumula umoya xa evuka.
Ukuhlaselwa kwesoyiko ebusuku kubonakala ngokukrakra okukhulu kunye neemvakalelo zesaba. Akuqhelekanga ukuba umntu azive ngathi ulahlekelwa ngumlawuli okanye unobungozi bonyango. Iimpawu zokuxhomekeka kunye nokuchithwa kwemisebenzi nazo ziqhelekileyo, njengokuba umntu ogxekayo unokuba neemvakalelo zokungcwaba kunye nefogginess. Unokuba nengqiqo engaqhelekanga yokuba unqamle kwiindawo ezikuyo, uzive ngathi uphupha okanye uzibukele kude.
Ukuhlaselwa ngobusuku kunokuchaphazela ubomi bakho ngokubangela ukuba uzive unxinzekile kulo lonke usuku lwakho, kubangele ukhathazeka okongezelelweyo kunye nokukhokelela ekuphazamiseni ukulala. Ukuba ukuhlaselwa kobusuku busuku kuphazamisa ukukwazi kwakho ukuphumla ebusuku, kusenokuba ixesha lokufuna uncedo lobuchwepheshe. Ugqirha unokusebenza kunye nawe ukuphatha ukuhlaselwa kwesoyiko kunye naluphi na ukuphazamiseka kokulala.
2 - Ukuhlaselwa kweentlanzi Akunakwenzeka nje ngokuba ne-Panic Disorder
Ukuhlaselwa kwesohlwayo kuyimpawu eziphawulekayo zesifo sokuphazamiseka, kodwa ukuhlaselwa kwesoyiko kuya kwenzeka nakwezinye iingxaki zempilo yengqondo. Ngokomxholo wesihlanu we-Diagnostic and Statistical Manual of Disabilities (I- DSM-5 ), iingcali zengqondo zengqondo zengqondo zisebenzise ukwenza uvavanyo oluchanekileyo, ukuhlaselwa kwesoyiko ekhoyo kwiimeko ezahlukeneyo.
Ukuhlaselwa kweentlanzi kudla ngokudibaniswa nezinye izifo kunye neengxaki zokuxhalabisa , kuquka i- agoraphobia , i-phobias ethile , i-post-traumatic disorder disorder ( PTSD ), i-dispersive disorder ( OCD ), ukuxinezeleka kunye ne- bipolar disorder . Ukuhlaselwa kweengxabano kunokunxulumana ngokufanayo nezinye iimeko zempilo yengqondo, kubandakanya ukukhathazeka kokutya, ukuphazamiseka komntu kunye nezimo ezinxulumene neziyobisi. Kwezinye iimeko, ukuhlaselwa koyikekayo kunokuba yinxalenye yeemeko ezithile zezokwelapha, ezifana nesifo se-reflux yesifo se-gastroesophageal (GERD), isifo sengqondo sesifo soxilongo ( IBS ), kunye neengxaki zokulala.
3 - Impembelelo yokutya kunye nokuzivocavoca
Ukuzivocavoca rhoqo kunye nesondlo esifaneleko kunenzuzo engenakubalwa, kodwa ngaba uyazi ukuba ukhetho lwakho lokuphila lunokuba nefuthe elibi kumava akho? Uphando lufumene ukuba ukuthatha inxaxheba kwinkqubo yokuzilolonga rhoqo kunokunciphisa imizwa yokuxinezeleka, uxinzelelo olunxulumene noxinzelelo kunye nokuqina kumzimba wonke. Inganciphisa ukuphindaphindiwe kweentlanzi.
Ukutya kwakho kunokuchaphazela lakho amava ngokuhlaselwa kwesoyiki. Uphando luye lwabonisa ukuba ukutya kunye nezinto ezinokubangela ukuxhalaba kunye nezinye iimpawu zokuhlasela. Ngokomzekelo, ukuchitha ukutya okuninzi ngokwe-cafeine, utshwala, okanye i-monosodium glutamate (MSG) inokunyusa ukhathazeka nokuxhala.
Iziganeko ezi-4 zokuhlaselwa ngamanxeba angakwenzeka kuLindleko okanye ngokukhawuleza
I-DSM-5 ichaza ezimbini iintlobo zokuhlaselwa kwesoyiki: kulindelwe, okanye ikhumbi kunye nokungalindelekanga. Ukulindeleka kwe-panic kuhlaselwa xa umntu ecatshulwa ngamagama athile okanye athile. Ngokomzekelo, umntu oloyiko lwezinto eziphakamileyo ( acrophobia ) mhlawumbi uya kuhlaselwa xa ephezulu kwisakhiwo okanye kwi-moya.
Ngalinye icala, ukuhlaselwa kwe-panic kungalindelekanga, kwenzeke ngokukhawuleza ngaphandle kwezinto ezicacileyo. Iingcamango ezixhalabileyo nezoyikisayo okanye izinto zangaphandle, ezifana ne-phobias okanye isiganeko esibuhlungu, kunokuzizisa. Ukuhlaselwa okungalindelekanga kwintlobo yoluhlobo oluqhelekileyo oludibaniswa nokuxilongwa kwesifo sengxaki .
5 - Ukuphepha i-Phobias kunokunyusa ukwesaba kwakho
Abaninzi abanokuhlaselwa ngentswangu bahlakulela ukuziphatha okukhuselekileyo ngokuhamba ngokucacileyo kweemeko ezikholelwa ukuba kukhokelela ekuhlaselweni. Ngokomzekelo, umntu onokuphazamiseka kwintlungu angaphepheka ekubeni kwindawo ezityebileyo ezithengiswayo ngenxa yokoyika ukuba abanye baya kumbona ukuba ahlasele. Ngokufanayo, umntu onoyiko lokuphaphaza ( ukuphazamiseka kwezilwanyana ) akanakuze ahambe ngeenqwelo, eyazi ukuba uya kuba ne-panic attack on the plane.
Ukuphepha ukuziphatha kunokubonakala kubonakala kunengqiqo ekuqaleni, kodwa kunokukunqanda ukufumana amava amaninzi ahlukeneyo ebomini. Inkxwaleko kunye nokukhusela kunokukugcina ungabikho kwiintlanganiso zoluntu okanye kwiindawo ezikude. Ngaphezu koko, ukuziphatha kokuphepha kukunyusa ukuxhalabisa kwakho, kwandisa ngakumbi ukwesaba kweendawo okanye imeko ezithile.
Esikhundleni sokuphepha iingxaki zokuphazamiseka, zama ukuphefumula ngabo. Ngexesha elizayo xa uziva uhlaselo lwe-panic liza, qwalasela ingqondo yakho. Ngethuba lokuhlaselwa kwe-panic, ungabona ukuba ukuphefumla kwakho kuye kwakhawuleza. Thatha ukulawula ngokuphefumula ngokukhawuleza nangenjongo. Bhala ngokukhululekileyo ngeempumlo zakho, ugcwalise imiphunga yakho kumandla abo. Exhale emlonyeni wakho, ukukhupha wonke umoya ngaphandle komzimba wakho. Qhubekani ukuphinda umzekelo ophefumulayo uze uziva ukhululekile.
Ukuba ukuphefumula okuchukumisayo kunye nezinye izicwangciso zokunceda akusebenzi, unokufuna ukucinga ngokufumana uncedo lobuchwepheshe. Uncedo olunjalo lunokunceda ukuba ufumane ukuxilongwa ngokufanelekileyo kwaye uhlakulele iindlela zokulawula ukuxhalaba nokuxhalaba. Kwakhona, ochwepheshe bezempilo yengcali unokunika iinkcazo ezicacileyo kunye nolwazi olongezelelweyo malunga nokuphazamiseka kwesifo.
Imithombo
Umbutho we-Psychiatric Association (2013). Incwadana yokuxilonga kunye neenkcukacha zeengxaki zeengqondo (5th ed.). Washington, DC: Umbhali.
Bergin, JE, & Kendler, KS (2012). Izifo eziqhelekileyo zengqondo kunye neCaffeine Usetyenziso, Ukunyamezela, kunye nokuLawula: I-Examination of Effects of Genetic and Environmental Effects, Twin Research & Human Genetics, 15 (4), 473-482.
Bourne, EJ (2011). Incwadi yokuSebenza kunye nePhobia. 5. I-Oakland, CA: I-Harbinger entsha.