Ingcinga Yakho Yenza Njani Nendlela Yokujongana nayo
Ukuba unesifo sokuphazamiseka , usenokufumana ulindeleke kwiziganeko ezininzi zobomi. Ukuqhuba ukuqhuba umsebenzi, ukuya esitolo, ukuya kwintlanganiso yoluntu, kunye neminye imisebenzi ingaba yinjongo yosuku lwakho lokulindela. Ngaphambi kokuba ube neentlanzi, mhlawumbi awuzange ucingisise nakwezinye zeziganeko eziqhelekileyo. Kodwa ngoku ukulindela kunokubangela ukuba uzive uxhalabile kwaye uphazamise amandla akho okusebenza ngokupheleleyo kwimpilo yakho yemihla ngemihla.
Oku kubizwa ngumxhala .
Ngokuqhelekileyo nxamnye neNgxaki yokulindela Ukuxhalabisa
Inani elingapheliyo lamava oluntu lenza ukuba uxhalabe oluqhelekileyo lokuxhalabisa. Amaxesha amaninzi sibhekane nokuxhalabisa ngokulindela ukwenza into entsha okanye ngaphambi kokuba sigqibe umsebenzi obalulekileyo okanye sibhekane nesiganeko esiphila kuso. Unokuziva unxungupheko lokuxhalaba phambi komhla wokuqala, uvavanyo lokugqibela, udliwano-ndlebe, ukunyuka kwindlu entsha, okanye ngaphambi kohambo olukhulu.
Ukuba unesifo sokuphazamiseka, ukuxhalabisa kwangaphambili kunokugqithiseleyo kwimilinganiselo yinto abantu abaqhelekileyo abafumana ngayo kwimicimbi entsha okanye ebalulekileyo yokuphila, okukhokelela kwingxaki yokuxhalabisa ingxaki. Oku kungenxa yokuba ukulindela, okanye indlela ocinga ngayo isiganeko esizayo, igxile ekuhlaselweni kwe-panic kwiimeko ezithile. Uloyiko lokuba nokuhlaselwa kwesoyiko lunokudityaniswa nayiphi na imeko yomntu okanye isiganeko, esikhulu okanye esincinci. Kwezinye iimeko, uxhalabhiso olulindelekileyo lujikeleze nayiphi na into ebandakanya ukushiya ukhuseleko ekhaya lakho.
Indlela Imicabango Yakho Yenza Njani Ukulindela Ukuxhalabisa
Ukuxhalabisa okulindelekileyo kubandakanyeka ngendlela ocinga ngayo. Ngenxa yokuphazamiseka kwengxaki, iingcinga zakho ngokuqhelekileyo zijolise ekukhathazeni ngokuhlaselwa kwesoyiko kwimeko eya kubangela ukuhlazeka, ukuphazamiseka okukhulu, ukuhlaselwa yintliziyo, okanye ngakumbi.
Ukuba unesifo sokuphazamiseka, mhlawumbi uyazi ukuba "uthini ukuba" ukukhathazeka. Mhlawumbi iingxaki zakho zifana nalezi:
- Kuthekani ukuba ndibe ne-panic attack kwaye ndiqhube imoto yam emhadeni?
- Kuthiwani ukuba ndiqala ukuthuka kwivenkile kunye neentloni ngokwenza izinto ezintle?
- Kuthekani ukuba, ngelixa nditya kwivenkile yokutyela, andinako ukugwinya kwaye ndiqalise ukukrola ukutya kwam?
- Kuthekani ukuba ndihamba ngokujikeleza ibhloko kwaye ndiqale ukuphazamiseka kwaye ndingakwazi ukubuyela ekhaya?
Olu hlobo lokucinga lubangela ukuxhalabisa okukhulu okubangelwa ukuphepha izinto ezithile. Uxhala lunokuba lukhulu kangangokuba lubangela imeko ebizwa ngokuba yi- agoraphobia .
Indlela yokujongana nokuxhalabisa
Nazi ezinye iindlela zokujamelana nokukhathazeka kwangaphambili:
1. Funda kwaye usebenzise iindlela zokuphumla. Ngokufunda nokusebenzisa iindlela zokuphumla, uya kukwazi ukunciphisa izinga lakho lokuxhalabisa. Unokuba usenokukwazi ukunqumla ukuhlaselwa kwe-panic ekwenzeni. Ezinye iindlela ezinokuba luncedo ziquka:
- Ukuphefumla
- Ukuphumla kwemisipha yokuqhubekayo (PMR)
- Imifanekiso ekhokelwayo
- Ukucamngca ngengqiqo
- Umbhalo wokubhala
2. Fumana uncedo lobugcisa ukuba awukwazi ukufumana uxhalaba lwakho phantsi kolawulo. Uninzi lwabaqeqeshi lunokukunceda ngxaki yokuxhalabisa.
Ezinye zezonyango abanokukwazi ukubonelela ziquka:
- Unyango lwe-Cognitive-behavioral (CBT) ukukunceda ubone kwaye utshintshe ukuziphatha okulimazayo kunye neenkqubo ezicingayo ezibangela ukuxhalabisa.
- I-Psychotherapy ephambili yeengqondo ezigxininisekile ekuncedeni ukuba uqaphele iingxabano ezingenakuqonda kunye nezindlela zokuzivikela eziqinisa ukuxhalaba kwakho.
- Amachiza, afana neklasi ye-anti-depressants ebizwa ngokuba yi -seleotonin reuptake inhibitors (i-SSRIs) kunye nezidakamizwa ezixhatshazwayo ezibizwa ngokuba yi- benzodiazepines, ukukhulula ezinye zeengxaki zakho kunye neempawu zokutya.
> Imithombo:
> Roy-Byrne PP. Inkathazo yengxaki kubantu abadala: i-Epidemiology, i-Pathogenesis, iMiboniso yeZikliniki, iNkcazo, uVavanyo, kunye neNgcaciso. Isemgangathweno. Ukuhlaziywa kweJanuwari 25, 2018.
> Sadock BJ, uSadock VA, uRuiz P. Kaplan kunye neSadock's Synopsis ye-Psychiatry: IiNzululwazi zokuziphatha / iCliniki Psychiatry. Ka 11. Philadelphia, PA: iWolters Kluwer; 2014.