Ukuhlaselwa kweentlanzi kungabangela ukukhathazeka kwangokwenyama
Ukuba unesifo sokuphazamiseka , usenokuba uqhelane neempawu zokuhlaselwa kwesoyiki . Intliziyo, ukuthuthumela, ukugubha , ukugubha kunye nokugubungela kungomnye weengxaki ezingaqhelekanga eziye zenzeka ngexesha lokuhlasela.
Ukuphefumula kufutshane nesinye isibonakaliso esiqhelekileyo sokuhlaselwa kwesoyikiyo esinokubangela ukuvakalelwa nokuphazamiseka okukhulu.
Abahlaseli be-Panic abagulayo bahlala bechaza ukungakwazi ukuphefumula, bazive ngathi abanako ukufumana umoya okwaneleyo kwimiphunga yabo. Abanye babika ukuba kuvakalelwa ngathi baqhayisa okanye bahlutha.
Xa ufumana ukuphefumla okufutshane, ungazama kanzima ukuphefumla emzimbeni wakho ngokuthatha umoya. Akuqhelekanga ukuba uzive ngathi unesifo esiphuthumayo sonyango, njengesihlungu okanye isifo senhliziyo. Nangona ukuphefumula ukuphefumula kuyisifo esiqhelekileyo kwaye ngokungaqhelekanga kubonakalisa inkcaso yonyango, inokuphakamisa iimvakalelo zentswelo kunye nokuxhalaba ngexesha lokuhlasela.
Kutheni Uvakalelwa Nje Nangona Ungeke Uphefumla
I- flight-or-fight-response response is word used to describe the reaction of people innate to situations. Kukholelwa ukuba le mpendulo yasinceda ookhokho bethu ukuba babalekele okanye bahlale besongelo kwiindawo zabo. Kwimpilo yanamhlanje, le mpendulo iyakwenzeka ekuphenduleni ukuxinezeleka okubangelwa nemiba efana nesithuthi, ixesha elide lomsebenzi okanye ingxabano nomntu othandekayo.
Uphando lubonise ukuba impendulo yokulwa okanye ye-flight ingaba yingozi okanye ingabonakali kalula kubantu abaneentsholongwane ezixhalabileyo , okubangela ukuba iimpawu eziphazamisayo zomzimba kunye nexhala . Ngethuba lokuhlaselwa kwe-panic, ukuphendula kwakho-okanye-ukulwa nokunyamezela impendulo kusebenza, ukubonisa ukuba usemngciphekweni.
Umzimba ulungele ukuphunyuka ngokukhawuleza okanye ukulwa ngokuvalelwa kwimizuzu eyanceda umzimba ukuba ugxile kwenye yale miba mibili.
Njengoko impendulo ye-flight-or-fight fight in time during a panic attack, ingabangela utshintsho kumzekelo wakho wokuphefumla. Ukuphefumla kwakho kungabonakali, kukhawuleze kwaye kuphephe. Olu tshintsho lokuphefumla lunganciphisa inani le-carbon dioxide elijikeleza ngegazi. Ngokunciphisa amanqanaba e-carbon dioxide, ukuphefumula okufutshane kunokuthi kubangele iimpawu ezongezelelweyo zomzimba, kubandakanywa ukukhawuleza, intlungu yesifuba , ukuxakeka kwesisu kunye nokuphelelwa amandla.
Izindlela Zokujongana Nokunciphisa Ubuthambo
Kukho iindlela ezininzi zokunceda ukulawula imiba yokuphefumula ngexesha lokuhlaselwa kwesifo:
- Ukuzivocavoca Ukuphefumula - Njengoko kuthethwe, iphethini yakho yokuphefumla iyatshintsha xa ufumana ukuphefumula okufutshane. Ukufumana ukuphefumula kwakho kwindlela, kunokunceda ukugxila ngokukodwa kwiphethini yakho yokuphefumla. Ungabona ukuba uhamba ngokukhawuleza nangokuphefumula. Ukuphefumula okunzulu kunokukunceda uhlalise uze ubuyele kumzekelo oqhelekileyo wokuphefumla. Qalisa ukusebenza kwakho kokuphefumula ngokucotha ukuphefumula kwakho. Thatha inzululwazi enzulu ngeempumlo zakho, uzalise imiphunga yakho ngokuphefumula. Xa ungeke uthabathe enye umoya, kancinci uphucule yonke into ephuma emlonyeni wakho. Qhubeka imizuzu embalwa kunye nokuphefumula okunenjongo. Qaphela ukuba isikhungo sakho siphume kangakanani njengoko uvula kunye nezivumelwano njengoko uphefumula. Ngokusebenzisa ukuphefumula okulula, unokuqala ukuziva ukhululekile uze ubuyele emphefumlweni ongaphezulu.
- Izindlela zokuphucula ukuphucula - ukuzithobela ukuphefumula kuyisiseko sezinye iindlela ezininzi zokuphucula, ezifana nokuphumla kwe-muscle ( PMR ), ukucamngca nokubonakala . Ezi zakhono zenzelwe ukunceda ukunciphisa iimvakalelo zoxinzelelo kunye noxinzelelo ngokukhuthaza ukuzinza. Iindlela zokuphucula zihamba kakuhle xa ziqhutywa rhoqo, kubandakanyeka ngezinye izihlandlo xa umntu engakhathazeki. Ngokusebenzisa kunye nokuphikelela, iindlela zokuphumla zingaba isicwangciso esiphumeleleyo sokufumana ukuphazamiseka kwesoyiko.
Ukufuna Uncedo lobuNtu
Ukuba uhlala ufumana ukuphefumula okukhawulezayo ngexesha lokuhlaselwa kwesifo, kubalulekile ukufuna unyango.
Nangona ngokuqhelekileyo kudibaniswa nokuphazamiseka kwengxaki, ukuhlaselwa kwesoyiko kudla ngokuba neengxaki zokukhathazeka, ezifana nokugula okuxhalabisayo ( GAD ), ingxaki yokukhathazeka kwentlalo ( SAD ) kunye neengxaki zokuxinwa kweengxaki (post-traumatic disorder disorder) ( PTSD ). Ugqirha wakho okanye umqeqeshi wezempilo yengqondo uya kukwazi ukuxilonga ngokufanelekileyo. Ugqirha wakho uya kukunceda wenze isicwangciso sonyango esingaquka iinketho ezifana nemithi enqunyiwe, i- psychotherapy kunye nobuchule bokuncedisa.
Umthombo:
I-American Psychiatric Association I- Diagnostic kunye neSatistimatic Manual of Healthy Minds , i-5th edition. 2013.