Xa ukuhlaselwa ngumsindo kunye nokuxhalabisa kukugcina ebusuku
Abantu abaneengxaki zokuphazamiseka, ukuhlaselwa kweentlanzi kunye nezinye iziphazamiso ezixhalabisayo badla ngokubakho ukulala. Iingcinga ezixakekayo kunye nokwesaba kunokukugcina ungalali ebusuku. Nangona iimpawu ezixakekisayo zokutya kunye nokuxhalabisa kunokukunyusela ebuthongweni bakho. Ngaba ukwesaba okuqhubekayo, iimpawu ezixhalabileyo, kunye neentlanzi kukukhusela ekufumaneni konke okufunayo?
Ezi zilandelayo zichaza ezinye izinto eziqhelekileyo zokulala kubantu abanengxaki yokuphazamiseka, kunye neendlela zokufumana ezi ngxaki ziphathwa.
Ngaba ukhathazeka nokukhathazeka kukugcina?
Abantu abaninzi abanenkinga yokuxhalaba banenkinga enkulu yokulawula iingcamango ezingathandekiyo kunye neengxaki. Njengomntu onenkathazo yokuphazamiseka , unokuba ujwayele ukuziva unesidima sokukhathazeka rhoqo. Unokufumana ukhathazeke ngeendlela ezininzi zobomi bakho. Mhlawumbi uxhalabele ngeemeko ezithe zadlulayo, imeko yakho yangoku, okanye into ezayo kwikamva lakho. Unokukhathazeka malunga nomsebenzi wakho, ubudlelwane kunye nezinye iimbopheleleko ebomini bakho.
Kungakhathaliseki ukuba yintoni umthombo wokukhathazeka kwakho, le mivakalelo yokungaxakeki nayo inokubangela ukuba uxinzelelo olukuvimbela ukuphumla ebusuku. Ukukhathazeka ebusuku kungenza kube nzima "ukuvala" ingqondo yakho uze ufumane konke okufunayo. Iingcamango ezinzima zingakhokelela ekuphazamiseni ukulala, ezifana nokulala, okwenza kube nzima ukuwa okanye uhlale ulele ngaphezu kwexesha elide.
Ukuhlaselwa kwePaicurnic Powers
Ukuhlaselwa kweentlanzi yiyona nto ibalulekileyo yentsholongwane yenkxwabo kodwa inokudityaniswa nezinye iimeko zempilo yengqondo, kuquka i- agoraphobia , ukuxinezeleka , ingxaki yokunyanzelisa ingxaki ( OCD ), ukuphazamiseka kwengxaki yokuhamba kwengxaki (post-traumatic disorder disorder) ( PTSD ) kunye neepbibias ezithile . Ezi hlaselo zingadibaniswa nesimo sezokwelapha, njengesihlungu sesifo se-bowel (IBS) okanye isifo se-reflex se-gastroesophageal (GERD).
Ukuhlaselwa kwesohlwayo kudla ngokuba namava emzimbeni, engqondweni nangokomzwelo. Ukuvakalelwa okwenzekayo ngexesha lokuhlaselwa kweentlanzi kubandakanya ukubetha kwentliziyo, ukuthuthumela, ukugubha , ukuvala, ukuvala, isifuba , ukuphefumula okufutshane , ukujuluka okugqithisileyo kunye nesisulu. Umntu unokuba noloyiko kwaye abe neempawu zokuxhomekeka komntu kunye nokunciphisa izinto , efumana umqondo wokuqhawuka kwizinto kunye nokunyaniseka. Xa ukwethuka, umntu usenokuba nokwesaba ukulahlekelwa ngumlawuli, ukunyuka, nokuba mhlawumbi efa kule miqondiso.
Ukuhlaselwa kwesoyiko ebusuku kubelana ngeziimpawu ezifana nokuhlaselwa kwesoyiko eqhubekayo emini. Nangona kunjalo, ukuhlaselwa kwesohlwayo kubusuku xa umntu elele. Ukusuka ekuhlaselweni kwe-panic kunokunyusa ukwesaba nokuxhalabisa, oku kunokukhokelela ekujonganeni nemiba yokulala. Xa evuke ekuhlaselweni koyika, umntu unokufumana kunzima ukubuyela elele. Ukuba oku kwenzeka rhoqo, umntu unokuba nokulungele ukulala.
Ukuhlaselwa kwesoyiko ebusuku kudibene nezinye iziphazamiso zokulala, kuquka:
- Ukuguliswa kwe-apnea - Enye yeengxaki zokulala eziqhelekileyo, i-apnea yokulala ibangela umntu ukuba aphefumle ngokuphefumula okanye ukuphefumula okungapheliyo xa elele. Ezinye zeempawu zokulala ngomoya wokulala, ezifana nokuphefumula okufutshane kunye neemvakalelo zokuxhatshazwa, zihamba kunye nokuhlaselwa kwesohlwayo.
- Ukulala ukukhubazeka - Ngokuqhelekileyo, amava alalayo, ukulala nokukhubazeka kwenzeka xa umntu ephaphama kodwa engakwazi ukuhambisa, ukuthetha okanye ukufumana ukulawula umzimba. Xa ulele ukukhubazeka, kwenzeka ukuba umntu abe noloyiko lokushukunyiswa okanye ukwesaba ukuba angavuki. Ukulala ukukhubazeka kudla ngokufakeka njengomntu ukuba alele okanye avuke kwaye kubangelwa ukuphazamiseka komjikelezo wokulala. Le meko ibandakanya ukuvakalelwa kunye nokwesaba kokulahlekelwa ngumlawuli. Ezinye iziphumo zifumene intsebenziswano ebalulekileyo phakathi kokukhubazeka kokulala nokukhathazeka kokukhathazeka, kuquka ukuphazamiseka kwesifo.
- Iintlanzi zokuhamba - Izinto ezivakalayo okanye eziphazamisayo zingaphupha ngokuqalisa kokuhlaselwa kwesoyiki. Umntu unokuvusa ebusweni obunzima kwaye aqale ukufumana iimpawu ezingenakunqwenelekayo zokuhlaselwa kweentlanzi, ezifana nokujuluka ngokugqithiseleyo, ukuvutha kwentliziyo ngokukhawuleza, okanye ukwesaba okukhulu kunye nokuxhalabisa.
- Ubusabisayo busuku - Ubusuku obusongelayo buqhelekileyo kubantwana kodwa bukhona kubantu abadala. Kufana nokuhlaselwa kobusuku busuku, ukuphazamiseka ebusuku kubandakanya ukukhathazeka okukhulu kunye nokukhathazeka, ukuthuthumela, ukuthuthumela, ukuthuthumela, kunye nokuvakalelwa kunye nokwesaba. Ukuphazamiseka ebusuku kuyahluke kunokuba kuhlaselwa kwesoyikwano kuba kwenzeka ngexesha lokuqhwala kakhulu kwaye ngokuqhelekileyo kubandakanya ukumemeza, ukunyakaza ukunyakaza nokukhala. Umntu ojongene noloyiko lwamabusuku ahlala engazi ukuba iimpawu zabo, eziye zancipha xa zivusa.
Ukujongana Neengxaki Zengxande, Ukuhlaselwa Kweengqungquthela, kunye Neengxaki Zokulala
Ukuhlaselwa kweentlanzi kunye nokuxhala akufanele kukuthintele ekufumaneni konke okufunayo. Cwangcisa i-aphoyintimenti kunye neklinikhi yakho ukuba ukholelwa ukuba uye wakhupha ukuphazamiseka kokulala kunye / okanye ufumana iimpawu zesifo sokuphazamiseka, ukuxhalaba kunye nokuhlaselwa. Iimpawu zokuphazamiseka kwengqondo , ezifana nokuxhatshazwa kwemithi kunye neyeza zokuxhalabisa uxhaphaza kunokuncedisa ukukhawuleza kokutshatyalaliswa kwakho kweso ebusuku nokuhlaselwa kwesoyiki. I-Psychotherapy inokukunceda ukuba uhlakulele iindlela zokuyeka ukukhathazeka , ukufumana ubulungileyo bokulala, kwaye ufunde amaqhinga asebenzayo ekujongeni uhlaselo lwentlanzi .
Imithombo:
Umbutho wezeMpilo waseMerika. I-Diagnostic and Statistical Manual yezifo zengqondo . 2013.
I-Cervena K, uMatousek M, uPrasko J, Brunovsky M, uPaskova B. Ukuphazamiseka Kwebhedlele Kwizigulane Ukuphathwa Kweengxaki Zobunzima. U kulala kweMithi. 2005; 6 (2), 149-153.
I-Papadimitriou GN, iLinkowski P. Ukuphazamiseka kokulala kwiimeko zokuxhalabisa. Ukuphononongwa ngamazwe ngamazwe ngeengqondo . 2005; 17 (4), 229-236.