Ukuphendula Imibuzo Ngokuphathelele Ukuphazamiseka Kweentlungu
Ukuba uye wafumanisa ukuba unesifo sokuphazamiseka, usenokuba uyayazi zonke iimpembelelo zakho ezinokubakho kwiinkalo zakho. Kungaba nzima kubathandekayo ukuqonda amava akho ngeengxaki zokuphazamiseka. Ngokomzekelo, abahlobo kunye nosapho abanakho ukuvuma ukuba unengxaki yengqondo yengqondo. Abanye abathandekayo abanako ukuqonda ukuba kunzima kangakanani ukujongana neentlanzi.
Abanye banokuba neengcinga zobuxoki malunga neengxaki zokukhathazeka ngokubanzi.
Ukuqwalasela ukungaqondani ezininzi kunye neengcamango malunga nokuphazamiseka kwesifo , kunokuba nzima ukuba intsapho yakho kunye nabahlobo bakho baqonde imeko yakho. Bokuba banemibuzo enzima ukuphendula. Nangona kunjalo, ukuxelela abanye malunga neengxaki zakho zokuphazamiseka akusoloko kube ngumngeni onjalo. Apha uza kufumana iindlela ezilula zokuphendula imibuzo eqhelekileyo abathandekayo bakho abanokuyenza malunga nokuphazamiseka kwengxaki. Sebenzisa ezi nkcazo ukukunceda ufumane incoko xa uxubusha imeko yakho kunye nosapho kunye nabahlobo.
Chaza i-Panic Disorder
Ukuphazamiseka kwamanxeba yindlela yokwenene yesifo sengqondo eyaziwa ngokuba yintlungu yokukhathazeka. Uphawu oluphambili lwesifo sokuphazamiseka luyi-panic attack.
Cacisa ukuhlaselwa kweentloko
Ukuhlaselwa kweentlanzi kubandakanya iimpawu ezininzi zomzimba kunye neemvakalelo. Xa ndihlaselwa ngentshutshiso, ndiba nobuhlungu besifuba , intliziyo yam intliziyo, ndiyaphupha kakhulu, ndoyika, kwaye _________ (faka naziphi na izimpawu ohlala uzifumana ngokuhlaselwa kwesoyiki).
Ngamanye amaxesha xa ndihlaselwa yintlanzi ndivakalelwa ngathi ndinesifo senhliziyo okanye ndingafa. Nceda ufumane uncedo lwezonyango olungxamisekileyo ukuba ndiyifunayo kuba ndingathanda ukukhusela ngaphandle kokunyanzelisa ingxaki enkulu.
Ndibe nokuhlaselwa kwe-panic engalindelekanga, oku kuthetha ukuba ndikwazi ukuhlaselwa kwesoyiko nanini na ngaphandle kwesaziso; akukho naluphi na uhlobo lwesimo esibangele.
Ndikulindele ukuhlaselwa kwesohlwayo xa ndiza ________ (ukuqhuba, ukuphaphaza kwindiza, ndishiye ikhaya lam, okanye nayiphi na imeko yimeko edla ukukwenza ukuba ube ne-panic attack).
Ukungabi nxamnye
Xa ndiba ne-panic attack, kubonakala ngathi ndiyingozi, kodwa andiyikho. Andiyi kukhetha ukuzivakalelwa ngaloo ndlela. Ingxaki yentshukumo yimeko yangempela kwaye ndenza konke okusemandleni endikwazi ukujongana neempawu zam. Nceda ungazami ukunyanzelisa imeko eyoyikayo. Ndifumana uncedo lobugcisa kunye nexesha elide ndibe nokhululekile kwiimeko eziloyiko.
Ukuba Unayo uAgoraphobia
Ndineenkathazo zesifo kunye ne- agoraphobia . Oku kuthetha ukuba ndiyikwesaba ukuhlaselwa kwesoyiko kwiimeko ezithile. (Bazise ukuba ziphi iimeko ezibangelwa ukwesaba, njengokuqhuba okanye ukuhlala kwisihlwele esikhulu).
Unyango
Kukho iindlela ezininzi zokonyango ngenxa yokuphazamiseka kwesifo. Ndiye ndagqiba ____________ (ukuya kwonyango, thatha amayeza, okanye zombini).
Mayeza
Iingxaki zokuxhatshazwa nazo zingasetyenziselwa ukuphatha ingxaki yesifo. Ugqirha wam unqume ________ kum, oku kundinceda ndikwazi ukulawula ukwethuka kwam.
I-Sedatives inganceda ukunciphisa ubunzima bokuxhalabisa kwam nokuxhalabisa. Ugqirha wam ubeke _______, iyeza elixhatshazwayo elithathayo ngenxa yokoyika.
Ezinye izinto
- Ukulungiswa kunye nezimpendulo kwimibuzo eqhelekileyo kunokukunceda uzive unetembelo xa uthetha abathandekayo bakho ngemeko yakho.
- Ukuba kukho into ongaqinisekanga ngayo okanye ukuba ukhetha ukuthetha ngeemeko zakho, kulungile ukuvumela umntu othandayo ukuba awuqinisekanga okanye ukuba awufuni ukuxoxa ngawo.
- Yilungiselele ukujongana nabo bonke abathandekayo bakho baya kwamkela iimpendulo zakho. Kwakhona, qaphela ukuba ngubani okhethayo ukuxoxa ngeemeko zakho. Abanye abantu abanokuthi bathembeke kwaye baqonde njengabanye.
- Hlala uphupha uze uphinde ufunde ngokubanzi malunga neempawu zesifo sokuphazamiseka, ukuxilongwa , kunye nokonyango.
- Zikulungele ukwabelana ngezixhobo ezongezelelweyo malunga nokuphazamiseka kwengxaki kunye nosapho kunye nabahlobo bakho. Unokuhlala uthumela i-imeyile okanye uprinte amanqaku okholelwa ukuba unokuba nomdla kubo okanye ukuba idibanise imibuzo yabo ngqo.