Uzizwa Uba Ndikindiki Noma Unesizungu? Kungaba Ukukhathazeka

-Delile

• Ukuthi ingazizwa kanjani
• Kungani kwenzeka
• Impendulo yokulwa noma yokundiza
• I-Hyperventilation
• Ungayiphatha kanjani
• Hambisa
• Zama izivivinyo zokuphefumula
• Ukuphefumula kwesisu 101
• Yenza okuthile okuphumuzayo
• Zama ukungakhathazeki
• Ukubonana nodokotela nini
• Okubalulekile

Izimo zokukhathazeka - noma ngabe lokho kuyinkinga yokwethuka, ama-phobias, noma ukukhathazeka okujwayelekile - kubandakanya izimpawu eziningi ezahlukahlukene, futhi akuzona zonke ezingokomzwelo.

Izimpawu zakho zingabandakanya ukukhathazeka ngokomzimba njengokucindezela kwemisipha, isisu esithukuthele, ukubanda, nokuqaqanjelwa yikhanda kanye nokucindezeleka okungokomzwelo okufana nokuduma, ukukhathazeka, nemicabango yokujaha.

Okunye ongakuqaphela? Ukuba ndikindiki nokushosheka ezingxenyeni ezahlukahlukene zomzimba wakho. Lokhu kungakhathaza kakhulu, ikakhulukazi uma usuvele uzizwa ukhathazekile.

Ngenhlanhla, uma uba ndikindiki akuyona uphawu lokukhathazeka, imvamisa akuyona into ebucayi.

Izimbangela ezivamile zokuba ndikindiki ngaphandle kokukhathazeka zibandakanya:

• ukuhlala noma ukuma endaweni efanayo isikhathi eside
• ukulunywa yizinambuzane
• ukuqubuka
• amazinga aphansi kavithamini B-12, potassium, calcium, noma i-sodium
• imiphumela emibi yemithi
• ukusetshenziswa kotshwala

Kungani ukuba ndikindiki kubonakale njengophawu lokukhathazeka kwabanye abantu? Ungabona kanjani ukuthi kuhlobene nokukhathazeka noma enye into? Ingabe kufanele ngabe ubona udokotela ASAP? Sikubambile.

Ukuthi ingazizwa kanjani

Ungathola ukuphazamiseka okuhlobene nokukhathazeka ngezindlela eziningi.

Kwabanye, kuzwakala njengezikhonkwane nezinaliti - ukuthokoma okutholayo lapho isitho somzimba “silala.” Kungazizwa njengokulahlekelwa okuphelele kwemizwa engxenyeni eyodwa yomzimba wakho.

Ungahle ubone nezinye izinzwa, njenge:

• izingungulu
• ukuthambeka kwezinwele zakho kusukuma
• umuzwa ovuthayo omnene

Ngenkathi ukuba ndikindiki kungathinta cishe noma iyiphi ingxenye yomzimba wakho, kuvame ukubandakanya imilenze yakho, izingalo, izandla nezinyawo.

Ukuzwa akusho ukuthi kusabalalise sonke isitho somzimba, noma kunjalo. Ungahle uyiqaphele ezandleni zakho noma ezinzwaneni, isibonelo.

Ingakhombisa futhi ekhanda lakho noma ngemuva kwentamo yakho. Ingabonakala futhi ebusweni bakho. Abanye abantu baze babhekane nokushoshozela nokuba ndikindiki emaphethelweni olimi lwabo, ngokwesibonelo.

Ekugcineni, ukuba ndikindiki kungavela kolunye noma zombili izinhlangothi zomzimba wakho noma kuvele ezindaweni ezimbalwa ezahlukahlukene. Ngeke nakanjani ilandele iphethini ethile.

Kungani kwenzeka

Ukuba ndikindiki okuhlobene nokukhathazeka kwenzeka ngezizathu ezimbili eziyinhloko.

Impendulo yokulwa noma yokundiza

Ukukhathazeka kwenzeka lapho uzizwa usongelwa noma ucindezelekile.

Ukusingatha lolu songo olubonakalayo, umzimba wakho uphendula ngokwaziwa njengempendulo yokulwa noma yokundiza.

Ingqondo yakho iqala ukuthumela amasiginali kuwo wonke umzimba wakho zisuka, iwutshele ukuthi ulungele ukubhekana nosongo noma ukubalekela kuwo.

Ingxenye eyodwa ebalulekile yalezi zilungiselelo ukwanda kokugeleza kwegazi kuye emisipheni yakho nasemalungwini akho abalulekile, noma ezindaweni zomzimba wakho ezinganikeza ukusekelwa okukhulu kakhulu kokulwa noma ukubaleka.

Liqhamukaphi lelo gazi?

Imikhawulo yakho, noma izingxenye zomzimba wakho ezingabalulekile esimweni sokulwa noma sendiza. Lokhu kugeleza kwegazi okusheshayo kude nezandla nezinyawo zakho kungadala ukuba ndikindiki kwesikhashana.

I-Hyperventilation

Uma uhlala nokukhathazeka, ungahle ube nolwazi lokuthi kungakuthinta kanjani ukuphefumula kwakho.

Uma uzizwa ukhathazekile kakhulu, ungazithola uphefumula ngokushesha noma ngokungafani. Noma lokhu kungahlali isikhathi eside, kusenganciphisa inani lesikhutha egazini lakho.

Ukuphendula, imithambo yakho yegazi iqala ukuqina, futhi umzimba wakho uvala ukugeleza kwegazi liye ezindaweni ezingabalulekile emzimbeni wakho, njengasemikhawulweni yakho, ukuze ugcine igazi ligeleza lapho ulidinga khona kakhulu.

Njengoba igazi ligeleza lisuka eminweni yakho, ezinzwaneni, nasebusweni, lezi zindawo zingazizwa zikindiki noma zikhathazekile.

Uma i-hyperventilation iqhubeka, ukulahleka kokugeleza kwegazi kuya ebuchosheni bakho kungadala ukuphazamiseka okuphawuleka emaphethelweni akho futhi ekugcineni kuphulukane nokwazi.

Kuyafaneleka futhi ukuqaphela ukuthi ukukhathazeka kaningi kungakhulisa ukuzwela ekuphenduleni ngokomzimba nangokomzwelo - ukusabela kwabanye abantu, yebo, kepha futhi nokwakho.

Abanye abantu abanokukhathazeka, ikakhulukazi ukukhathazeka kwezempilo, bangahle babone ukuba ndikindiki nokushoshozela okwenzeka ngesizathu esijwayelekile ngokuphelele, njengokuhlala kude isikhathi eside kakhulu, kepha bakubone njengokubi kakhulu.

Le mpendulo ivame kakhulu, kepha isengakusabisa futhi ikhulise ukukhathazeka kwakho.

Ungayiphatha kanjani

Uma ukukhathazeka kwakho kwesinye isikhathi kubonakala kukundikindiki, kunezinto ezimbalwa ongazama ngazo okwamanje ukuthola usizo.

Hambisa

Ukuvivinya umzimba njalo kungasiza kakhulu ekucindezelekeni okungokomzwelo okuhlobene nokukhathazeka. Ukusukuma nokuhambahamba nakho kungakusiza wehlise umoya lapho ngokuzumayo uzizwa ukhathazekile kakhulu.

Ukuhambisa umzimba wakho kungakusiza ekuphazamiseni embangela yokukhathazeka kwakho, okukodwa. Kepha ukuzivocavoca umzimba kwenza negazi lakho ligeleze, futhi kungasiza ukuphefumula kwakho kubuyele kokujwayelekile, nakho.

Ungahle ungazizwa ukuzivocavoca okukhulu, kepha ungazama:

• ukuhamba ngamandla
• ukugijima okulula
• ezinye elula
• egijima endaweni
• ukudansa engomeni oyithandayo

Zama izivivinyo zokuphefumula

Ukuphefumula kwe-Belly (diaphragmatic) nezinye izinhlobo zokuphefumula okujulile kusiza abantu abaningi ukuphatha ukukhathazeka nokucindezeleka okwamanje.

Ukuphefumula okujulile nakho kungasiza ngokundikindiki, ngoba le mizwa ivame ukwenzeka uma unenkinga yokuphefumula.

Ukuphefumula kwesisu 101

Uma ungazi ukuthi ungaphefumula kanjani esiswini sakho, nansi indlela yokuzijwayeza:

• Hlala phansi.
• Ncika phambili ngezindololwane zakho zilele emadolweni akho.
• Thatha ukuphefumula okumbalwa, okwemvelo.

Uzophefumula ngokuzenzekelayo kusuka esiswini sakho lapho uhleli kanjena, ngakho-ke lokhu kungakusiza ukuthi ujwayelane nomuzwa wokuphefumula kwesisu.

Ungazama futhi ukuphumula isandla esisodwa esiswini sakho ngenkathi uphefumula. Uma isisu sakho sikhula ngomoya ngamunye, usenza kahle.

Uma wenza umkhuba wokujwayeza ukuphefumula kwesisu noma kunini lapho uzizwa ukhathazekile, ungasiza ukuvimbela leyo mpendulo ebabazekayo yokulwa noma yokundiza ekuthatheni izintambo.

Thola izivivinyo zokuphefumula eziningi zokukhathazeka lapha.

Yenza okuthile okuphumuzayo

Uma usebenza ngomsebenzi okwenza ukhathazeke, zama ukuziphazamisa ngomsebenzi ophansi, othokozisayo futhi ongakusiza ukususa ingqondo yakho kunoma yini ebanga ukukhathazeka kwakho.

Uma uzizwa sengathi awukwazi ukusuka, khumbula ukuthi noma ikhefu elisheshayo lemizuzu engu-10 noma engu-15 lingakusiza ukusetha kabusha. Ungabuyela ekucindezelekeni ngokuhamba kwesikhathi lapho uzizwa uhlonyiswe ukusisingatha ngendlela ekhiqizayo.

Zama le misebenzi yokwehlisa umoya:

• bukela ividiyo ehlekisayo noma eduduzayo
• lalela umculo ophumuzayo
• shayela umngane noma othandekayo
• ube nenkomishi yetiye noma isiphuzo osithandayo
• chitha isikhathi esithile emvelweni

Njengoba ukukhathazeka kwakho okusheshayo kudlula, ukuphazamiseka mhlawumbe nakho kuzokwenzeka.

Zama ukungakhathazeki

Ukusho okulula kunokukwenza, akunjalo? Kepha ukukhathazeka ngendikimba kwesinye isikhathi kungenza kubi kakhulu.

Uma uvame ukuzwa ukuba ndikindiki ngenxa yokukhathazeka (bese uqala ukukhathazeka kakhulu ngomthombo wokuba ndikindiki), zama ukulandelela imizwa.

Mhlawumbe uzizwa ukhathazeka kancane njengamanje. Zama ukuzivocavoca noma elinye iqhinga lokubhekana nalo ukuze uphathe leyo mizwa esheshayo, kepha naka ubuthaka. Ngabe izwakala kanjani? Itholakala kuphi?

Lapho usuzizwa uzolile kancane, qaphela ukuthi ubundonda sebudlulile yini.

Uma uhlangabezana nakho kuphela kanye nokukhathazeka, awudingi ukuthi ukhathazeke kakhulu.

Uma kuvela lapho ungazizwa ukhathazekile, phawula ukuthi ukwenze kanjani yenza uzizwe ephephabhukwini. Ezinye izimpawu ezingokomzwelo noma zomzimba?

Ukugcina ilog yanoma imaphi amaphethini kubundikindiki kungakusiza (kanye nomhlinzeki wakho wezokunakekelwa kwempilo) uthole ulwazi oluthe xaxa mayelana nokuthi kwenzekani.

Ukubonana nodokotela nini

Ubuntofontofo abuphakamisi njalo ukukhathazeka okungathi sína kwezempilo, kepha kwezinye izimo, kungaba uphawu lokunye okuqhubekayo.

Kuwukuhlakanipha ukwenza i-aphoyintimenti nomhlinzeki wakho wezokunakekelwa kwempilo uma uhlangabezana nokuba ndikindiki:

• ilibala noma iqhubeka ibuya
• kuba kubi ngokuhamba kwesikhathi
• kwenzeka lapho wenza ukunyakaza okuthile, njengokuthayipha noma ukubhala
• akubonakali kunesizathu esicacile

Kubaluleke ngokukhethekile ukukhuluma nomhlinzeki wakho wokunakekelwa kwezempilo ngokushesha uma ukuba ndikindiki kwenzeka ngokuzumayo noma ngemuva kokuhlukumezeka ekhanda, noma kuthinta ingxenye enkulu yomzimba wakho (njengomlenze wakho wonke esikhundleni sezinzwane zakho kuphela).

Uzofuna ukuthola usizo oluphuthumayo uma uhlangabezana nokuba ndikindiki kanye no:

• isiyezi
• ngokuzumayo, ubuhlungu obukhulu bekhanda
• ubuthakathaka bemisipha
• ukudideka
• kunzima ukukhuluma

Nansi into yokugcina okufanele uyikhumbule: Indlela engcono kakhulu yokuqeda ukukhathazeka okubangelwa ukukhathazeka ukubhekana nokukhathazeka uqobo.

Ngenkathi amasu okubhekana nakho engasiza kakhulu, uma uhlala nokukhathazeka okuqhubekayo, okunzima, ukwesekwa okuvela kumelaphi oqeqeshiwe kungasiza.

Ukwelashwa kungakusiza ukuthi uqale ukuhlola nokubhekana nezimbangela zokukhathazeka, okungaholela ekuthuthukisweni kwe- konke izimpawu zakho.

Uma ubona izimpawu zakho zokukhathazeka seziqalile ukuthinta ubudlelwano bakho, impilo yomzimba, noma ikhwalithi yempilo, kungaba yisikhathi esihle sokuthola usizo.

Umhlahlandlela wethu ekwelashweni okungabizi kungasiza.

Okubalulekile

Akuyona into engavamile ukuzwa ukuba ndikindiki njengesibonakaliso sokukhathazeka, ngakho-ke ngenkathi ukuzwa imizwa kungazizwa kukuhle kabi, ngokuvamile asikho isidingo sokukhathazeka.

Uma ubuntofontofo buqhubeka buya noma benzeka ngezinye izimpawu zomzimba, mhlawumbe uzofuna ukungena nomhlinzeki wakho wezokunakekelwa kwempilo.

Akukaze kube buhlungu ukufuna ukwesekwa kochwepheshe ekucindezelekeni okungokomzwelo, noma -indlela yokwelashwa inikeza indawo engenahlulelo lapho ungathola khona ukuholwa ngamasu angenziwa okuphatha izimpawu zokukhathazeka.

UCrystal Raypole wake wasebenza njengombhali nomhleli weGoodTherapy. Imikhakha yakhe enentshisekelo ifaka izilimi nezincwadi zase-Asia, ukuhunyushwa kwesiJapane, ukupheka, isayensi yemvelo, ukuzethemba ngocansi, nempilo yengqondo. Ngokukhethekile, uzibophezele ekusizeni ukunciphisa ukucwaswa okuzungeze izingqinamba zezempilo yengqondo.