Abantu abanesifo sokuphazamiseka rhoqo bafuna ukwazi ukuba kukho nayiphi na inkqubo okanye amayeza angakwazi ukuwaphelisa ngokupheleleyo iimpawu. Inyaniso kukuba ukuphazamiseka kwengxaki ayinakuze iphiliswe ngokupheleleyo. Nangona kunjalo, iyakwazi ukulawulwa ngempumelelo ukuya kwinqanaba lokuba ayisayi kubangela kakhulu ubomi bakho.
Esinye isizathu sokuba kungabikho umntu onokuthi unokonyango kukuba ukuphazamiseka kwesifo kunokwahluka kakhulu kumntu kumntu.
Yintoni eyenza ukukhathazeka kwesinye isenokungasebenzi nakwezinye. Nangona kungekho maglothi omlingo ukucima zonke iimeko zentshutshiso, ngenxa yonyango, umonde, kunye nokuphikelela, unokufumana iindlela zokunceda ukusingatha le ngxaki. Uluhlu olungezantsi luyimithombo eqhelekileyo yokujongana nengxaki yokuphazamiseka.
UChnitive Behavioral Treatment
Ingcali yezempilo yengqondo inokukunceda ekuphuhliseni iindlela zokutshintsha ukucinga nokuziphatha kwakho okuvumela ukufumana uncedo olungapheliyo. Kukho iintlobo ezahlukeneyo zengqondo ye- psychotherapy eziye zaboniswa ukuba zincedo kwi-panic disorder. Enye yale ndawo, unyango wokuziphatha kwengqondo, okanye i-CBT nje, yindlela yokwelapha equka ukufunda iindlela zokuphumla, ukuguqula iipateni zokucinga ezingapheliyo, ukulawula uxinzelelo, nokwandisa ukuzithemba kwiinzame zokujamelana neengxaki zokuphazamiseka.
Ukubonakaliswa okuqhubekayo okanye ngokuthe ngcembe kwindlela enye ye-CBT esetyenziswe ngabagqirha ukuba bazise ngokukhawuleza isigulane kwimoyiko kunye nokwesaba okulandelwayo ngokuyifundisa ukuphumla xa bexhalabile.
Ngokomzekelo, ukuba uloyiko lwenu lubangelwa ukushayela kwindlela yokuhamba, umgqirha wakho unokuthi uqale ngokucinga nje ngeemoto ezihamba ngomgwaqo. Uya kwandelwa ukuba ugcine lo mfanekiso engqondweni njengoko ekukhokelela ekuboneni ukuxhatshazwa kwakho. Oku kugxininisa kwiimvakalelo ezingalindelekanga zilandelwa ngqalelo ekukhohliseni umzimba kunye nengqondo yonke isizathu sokuba ugcine umfanekiso ophazamisayo engqondweni.
Ngaphezulu kweeseshoni ezininzi, umgqirha uya kwandisa ngokunyuka kwakho ukutshatyalaliswa kwimoyiko yakho, njengokujonga ngokuqhuba uhambo lokuhamba, ukuya kuba ngumgibeli emotweni, ekugqibeleni uqhube umoto. Ngelixa uhamba ngokunyathela ngokuthe ngolu hlobo utshintsho, uya kuqhubeka ufunda ukuhlala uxolo kwaye uzive uvakalelwa.
Ukuzinceda
Kukho izixhobo ezininzi zokuncedisa ngaphandle kwezo zinto ezijongene neengxaki ezinxulumene nokuxhalabisa nokuphazamiseka kwengxaki. Ezi zikhokelo zenzelwe ukukunika ulwazi ngeendlela zokulawula ukwethuka. Amacandelo okuzinceda ngokweenkcukacha ziquka:
- Izindlela zokuphucula , ezifana nokulula nokuphefumula
- Ukuqinisekiswa okulungileyo kunye nokuzithetha
- Ukudala iziboniso zoxolo neziqinisekisayo
- Ukuhamba kunye nezinye iindlela zokubhala
- Ukusebenzisa iindlela zobugcisa bokudala ukuveza iimvakalelo
- Isondlo esifanelekileyo kunye nokuzilolonga
- Ukuguqulwa kwenkqubo yeenkolelo ezingalunganga kwiimbonakalo ezakhayo neenethemba
- Izindululo zokuphila, ezifana nokulala ngokwaneleyo nokunciphisa ukusebenzisa i-caffeine
Amachiza
Ukunyangwa kwengxaki yokuphazamiseka kunye neyeza kunconywa xa iimpawu ziqhubeka nangona kukho imizamo engcono yokuzilawula ngokucwangcisa unyango kunye nezicwangciso zokunceda.
Amachiza anokucetyiswa kwakhona xa ukuphazamiseka kwesifo sekuye kwagqithisa kangangokuthi kuchaphazela ukusebenza komntu. Amachiza anokumiselwa ixesha elithile elingancinci kwaye mhlawumbi akayi kudingwa ukuba athathwe ngonaphakade.
Iingcali zonyango, njengogqirha weentsapho okanye ngophilisi, ziyakuthi zichaze ukuxhatshazwa kweengxaki zentsholongwane. Iklasi le-antidepressants ebizwa ngokuba yi-Selective Serotonin Reuptake Inhibitors, okanye i- SSRI , idla ngokumiselwa. Ezi ze-SSRI ziquka iPrac (i-fluoxetine), i- Zoloft (i-sertraline), i- Paxil (i-paroxetine) kunye neCelexa (citalopram). Bangakwazi ukunciphisa iimvakalelo kwaye banokunciphisa naziphi na iimpawu zokudandatheka, ezihlala zikhona-zikhona neengxaki zokuphazamiseka.
Ngokuqhelekileyo, la mayeza aya kuba neengxaki ezithile. Ezinye iziphumo ezichaphazelekayo zibandakanya ukungasebenzi kwesondo, ukuguquka kwesisindo, kunye nemiba yokulala. Ukuba ucinga ngeengxaki zokuxhatshazwa kweengxaki, qi Abaxinzelelekileyo bangathatha iiveki ezi-2 ukuya kwi-4 ukuze baqale ukusebenza kwaye abanako ukuyeka ngokukhawuleza. Xa ulungele ukuyeka ukusetyenziswa, ugqirha uya kufuna ukuba akukhuphe ngokukhawuleza kwimiyalelo yokunciphisa i-dosage yakho.
I-Benzodiazepines tranquilizers enye iklasi yeziyobisi ezisetyenziselwa ukunciphisa ukuxhalabisa nokunciphisa ukwesaba. I-Xanax (alprazolam), i- Ativan (lorazepam) kunye ne- Klonopin (i-clonazepam) imiselwe rhoqo kubantu abaneengxaki zokuphazelekayo ukubonelela ngokukhawuleza iimpawu zokuxhalabisa. Kukho ukusetyenziswa kakubi ngala mayeza. Ezi zonyango ziyaqatshelwa ukuba zenze ukunyamezela, oku kuthetha ukuba ngokuhamba kwexesha, amanani aphezulu aya kufuneka ukuze afumane imiphumo efanayo. Olunye ubunzima ngala mayeza kukuba xa umntu esuswa kuwo, ukuxhalaba kwabo kunokuba kubuya kunzima ngaphambili kunanini ngaphambili. Imibuzo yakho kunye nokukhathazeka kufuneka kuxoxwe ngaso ngogqirha wakho ngaphambi kokuba uqale naluphi na umyalelo.
Ekuvaleni, akukho ndlela enye eya kusebenza kuwo wonke umntu. Nika iindlela ezahlukeneyo uzame ukufumanisa oko kukusebenzelayo. Nangona kungekho nonyango, unako ukufumana uphuculo lwangexesha elide ngokufumana inxaxheba efanelekileyo yonyango esebenzayo kuwe.
Imithombo:
Umbutho wezeMpilo waseMerika. I-Diagnostic and Statistical Manual of Disabilities. Wesi-4. IWashington, DC: UMbutho wezeMpilo waseMerika, ngo-1994.
Bourne, EJ Ukuxhalabisa kunye nePhobia Workbook. Wesi-4. Oakland, CA: entsha Harbinger, 2005.
I-Hofmann SG, & Smits, JA I-Cognitive-Behavioral Treatment ye-Adult Adxiety Disorders: I-Meta-Analysis ye-Randomized Trials-Controled Trials. Umbhalo we-Clinical Psychiatry. 69 (2008): 621-632.