Ukuba unengxaki yokukhathazeka kwentlalo (SAD) usenokuba nakho into eyaziwa ngokuba yi- panic attack .
Yiyiphi i-Panic Attack?
Ukuhlaselwa kwesoyikiyo yinkqubo yokwesaba okukhulu ehambelana neempawu ezifana nentliziyo yokugijima, ukuphefumula okufutshane okanye ukutywaba. Xa abantu abaye bafumana amava ekuhlaselweni kwesoyiko bavame ukubangelwa ziimeko zentlalo okanye zentsebenzo.
Ukuze uqonde ukuba kutheni ukwethuka, kuyakunceda ukujonga umzekelo wezenzeko ezikhokelela ekusongeni.
Iimvakalelo zokuqala
Khawucinge ukuba uhleli kwiintlanganiso emsebenzini. Nangona imeko ingase ibonakale ingekho nengozi, ekubeni kwindawo omele ukhulume ngayo phambi kwabanye okanye ilizwi lakho uluvo lwakho lunokukwenza uzive ukhululekile. Le meko yaziwa ngokuba yi "cue" kwaye yinto ebangela isigaba sokuqala sokujikeleza.
Njengoko uhleli entlanganisweni, mhlawumbi uqaphela intliziyo yakho eqala ukubetha ngokukhawuleza. Mhlawumbi unengcamango enjengokuthi "Ndiyinto yokongeza kwizinto ezitshiwoyo, kodwa ndiloyiko oko abanye baya kucinga." Usenokuzifumana uqala ukuphefumula ngokukhawuleza ngokukhawuleza kunokungaqhelekanga.
Ukuchazwa kweengcamango
Njengoko uqaphela ukuvakalelwa emzimbeni wakho, uqala ukufumana iimpawu ezingakumbi. Ukutolika kwakho kwinto eyenzekayo kunomthelela ekunyuseni kweempawu zakho zesifo.
Njengoko intliziyo yakho ibetha ngokukhawuleza kwaye izandla ziqala ukugubha, uyazibuza ukuba ubani na umntu ekamelweni uye waqaphela uxhalaba lwakho. Ezi ngcamango zenza ezinye iimpawu zokwesaba.
Ukunyuka kweeMpawu zoHlabathi
Ukuba uyacelwa ukuba uthethe entlanganisweni, okanye ukuba igama lakho lise-ajenda ukubonisa ngexesha leentlanganiso, iimpawu zakho zingase zifikelele ekuhlaselweni kwe-panic.
Ngethuba lokuhlaselwa kwesoyiko unokufumana izinto ezifana nentliziyo yokugijima, ukuphefumula okufutshane, ukuxhaphaza izandla , umlomo oomileyo kunye neemvakalelo eziza kutshatyalaliswa.
Njengoko ukhangele ngeenxa zonke kwigumbi uyaqiniseka ukuba wonke umntu kufuneka aqaphele uxhalaba lwakho kwaye acinge kakubi ngawe. Usenokucinga ukuba unesifo senhliziyo, esona sikhathaza ngakumbi iimpawu zakho.
Ukuxhalabisa
Emva kokuba uqedile ukuthetha okanye emva kokuba intlanganiso iphelile, mhlawumbi uziziva uphelile kwaye ugalelwe. Unokuziva ukhululekile ukuba isiqhelo siphelile, kodwa sikhathazeke ngeemeko ezifanayo kwixesha elizayo.
Mhlawumbi uzibuze imibuzo enje, "Ndiya kuhlangabezana njani neentlanganiso zethu ezilandelayo?" okanye, "Ngaba ndiza kulahleka ukuba ndimele ndithethe phambi kweqela kwakhona?" Ezi ntlobo zeengcamango malunga nokungakwazi ukuhlangabezana nokukhathazeka ngeemeko ezizayo zibeka isigaba sokulindela komjikelezo wesifo.
Ukujamelana Neengxaki
Ngexesha lokulindeleka kwesoyiko, uqala ukukhathazeka ngeemeko ezizayo kunye neemeko apho unokufumana iimpawu ezifanayo. Uyakhumbula ukuba awunakukwazi ukuhlangabezana nani kwixesha elidlulileyo xa kufuneka ubonise entlanganisweni, kwaye uzibuze ukuba uza kuphinda ufikelele njani kwakhona. Isigaba sokulindela siyaqhubeka kuze kube yimeko elandelayo.
Nangona kunokubonakala ngathi akunakwenzeka ukuphepha umjikelezo weempawu zokuphazamiseka, kukho iindlela zonyango ezisebenzayo ezijongene neendlela ezingacingi zokucinga ezigcina umjikelezo.
Akusiyo imeko ebangela ukusabela emzimbeni wakho; ziingcinga onayo malunga nale meko. Izindlela zokonyango ezinjenge- cognitive-behavioral therapy (CBT) unokukunceda ukuba ufunde iindlela ezingcono zokuthetha nawe ukuze uloyike.
Imithombo:
Umbutho wezeMpilo waseMerika. Incwadana yokuxilonga kunye neenkcukacha zeengxaki zeengqondo (5th ed.). Washington, DC: Umbhali; 2013.
I-Carbonell D. Incwadi yokusebenzela yokuthuthumela: Inkqubo ekhokelwayo yokubetha inkohliso. Berkeley, CA: Ulysses Press; 2004.