Ukukhathazeka Ukuzamazama: Kubangelwa Yini?

-Delile

• Ukukhathazeka nokuqhaqhazela
• Ukuphazamiseka kovalo
• Ukuthuthumela nokuthuthumela
• Ezinye izimpawu
• Ungayeka kanjani ukuqhaqhazela
• Ezinye izindlela zokwelapha
• Okubalulekile

Ukukhathazeka nokuqhaqhazela

Ukukhathazeka nokukhathazeka yimizwa wonke umuntu azizwa ngayo ngesikhathi esithile. Cishe abantu abadala baseMelika abangaba yizigidi ezingama-40 (abangaphezu kweminyaka engu-18) banezinkinga zokukhathazeka.

Imizwa yokukhathazeka ingadala ezinye izimpawu, njenge:

• ukungezwani kwemisipha
• ubunzima bokugxila
• ukukhuphuka kwenhliziyo
• ukuthuthumela okungalawuleki noma ukuthuthumela

Ukudlidliza okubangelwa ukukhathazeka akuyona ingozi, kepha kungangazizwa kahle. Kwesinye isikhathi ukwehluleka ukulawula umzimba wakho lapho unenkinga kungakhuphuka ngokushesha kube ezinye izimpawu.

Lo mbhalo uzobheka ukuxhumana phakathi kokuthuthumela nokukhathazeka, bese kukushiya neminye imibono yokuthi ungalapha kanjani lolu phawu.

Ukuphazamiseka kovalo

Ukuphazamiseka kovalo nokukhathazeka okuholela ekuhlaselweni kunezinto ezithile ezifanayo, kodwa akusona isimo esifanayo. Zombili lezi zimo zingaholela ezimpawu zomzimba ezizizwa zingalawuleki, kufaka phakathi ukuthuthumela "nokuthuthumela."

Uma unenkinga yokukhathazeka ejwayelekile, izimo ezijwayelekile zingakwenza uzizwe wesaba kakhulu. Ungakuthola kunzima ukugxila. Ungase futhi ube nomuzwa wokuthi ingqondo yakho “ayinalutho” njengoba ukwesaba nokukhathazeka okuvela emicabangweni yakho kuthatha izintambo. Ngaphezu kwalokho, ukuphathwa ikhanda, ubuhlungu bemisipha, nezinye izinhlungu ongeke uzichaze kungahle kuhambisane nemicabango yakho ekhathazayo.

Ukuhlaselwa uvalo akuhlali kunesizathu esicacile. Uma uhlaselwa ukwethuka ngenxa yesikhuthazi esithile, kubizwa ngokuthi yi-panic attack elindelekile. Lokho kusho ukuthi bayabikezela ngandlela thile. Izimpawu zokuhlaselwa uvalo zingabonakala futhi zikhonjwe ngomunye umuntu, ngenkathi izimpawu zokukhathazeka zenzeka kakhulu engqondweni yakho, futhi kungaba nzima ukuzibona.

Uma unenkinga enkulu, kungadala izimpawu zomzimba. Ukucindezeleka okubonakalayo, ingozi, kanye nezinga eliphezulu lemizwelo kuvame ukukhathazeka. Ukukhathazeka kungaholela ekuhlaselweni ukwesaba, kepha akuhlali njalo. Ngokufanayo, ukuba nokuhlaselwa ukwethuka akusho ukuthi unesimo sokukhathazeka.

Ukuthuthumela nokuthuthumela

Lapho umzimba wakho ucindezelekile, ungena kumodi yokulwa noma yokundiza. Ama-hormone okucindezela akhukhula umzimba wakho futhi asheshise izinga lokushaya kwenhliziyo yakho, umfutho wegazi nokuphefumula kwakho.

Umzimba wakho ulungiselela ukubhekana nengcindezi, uhumusha ukukhathazeka njengophawu lokuthi uzodinga ukuma phansi noma ubalekele ingozi. Imisipha yakho iyanconywa ukuba isebenze, okuholele ekuthuthumeleni, ukujiqeka noma ukuthuthumela. Ukudlidlizela okubangelwa ukukhathazeka kubizwa ngokuthi ukundindizela kwengqondo.

Ezinye izimpawu

Ezinye izimpawu zokukhathazeka nokuphazamiseka kwesifo zifaka:

• ubunzima bokugxila kunoma yini ngaphandle kwemicabango ekhathazayo
• ukukhathala nobuhlungu bemisipha
• ikhanda noma i-migraine
• isicanucanu, ukuhlanza, noma ukulahlekelwa isifiso sokudla
• ukuphefumula okusheshayo
• ukujuluka okweqile
• ukuzizwa ucindezelekile, ucasukile, futhi "useqophelweni eliphezulu"

Ungayeka kanjani ukuqhaqhazela

Lapho usukwamukele ukuthi unokwethuka noma ukuhlaselwa ukukhathazeka, ukulwa nezimpawu zakho kungabenza bahlale isikhathi eside.

Isu eliphumelela kakhulu ukuyeka ukuthuthumela ngenxa yokwethuka noma ukukhathazeka ukuqondisa umzimba wakho ubuyele esimweni esikhululekile. Amasu athile angakusiza wehlise umoya.

• Ukuphumula kwemisipha okuqhubekayo. Le ndlela igxila enkontilekeni, bese kukhishwa amaqembu ehlukene emisipha. Kungenziwa ngokuhambisana nokuphefumula okujulile. Umgomo wokusebenzisa le ndlela ukuthola umzimba wakho uphumule. Lokhu kungakuvimba ekuthuthumeleni.
• I-Yoga poses. Ukubingelela kwe-pose kanye nokuphuma kwelanga kungakusiza ulawule ukuphefumula kwakho futhi kubuyise ukuzola emzimbeni wakho. Ukuzijwayeza i-yoga njalo ukunciphisa izimpawu zokukhathazeka.

• Ezinye izindlela zokwelapha

  Izixazululo zesikhathi eside zabantu abanenkathazo noma ukuphazamiseka kwengqondo zingafaka imithi nosizo kumelaphi onelayisense noma wezifo zengqondo. Izindlela eziningi zokwelashwa zingakusiza ukuthi ubone izimbangela zemicabango nemizwa yakho ekhathazayo. Lokho kufaka:

  
  
  • ukwelashwa kokuziphatha kwengqondo
  • ukwelashwa kokukhuluma
  • Ukwelashwa Kwe-Eye Movement Desensitization and Reprocessing Therapy (EDMR)

  Uma uvame ukubhekana nokukhathazeka noma ukwethuka, kufanele ukhulume nodokotela wakho ngezindlela zokwelashwa zokwelashwa. Lokho kufaka:

  • I-Benzodiazepines. Lezi yizidakamizwa ezisiza ukukhulula ingqondo yakho nokuthulisa umzimba wakho. I-Alprazolam (i-Xanax), i-chlordiazepoxide (i-Librium), ne-clonazepam (i-Konini) yizibonelo zalesi sigaba somuthi esisetshenziselwa ukukhathazeka okwesikhashana nokukhululeka kovalo. Bobabili abagunyaziwe kanye neziguli kufanele bazi ukuthi ama-benzodiazepines ahlotshaniswa nengozi yokubekezelelana, ukuncika nokulutha.
  • I-Serotonin Reuptake Inhibitors ekhethiwe (SSRIs). Lesi yisigaba esisodwa somuthi esingahle sinikezwe ukwelashwa kwesikhathi eside. I-Escitalopram (Lexapro), i-fluoxetine (i-Prozac), ne-paroxetine (i-Paxil) yizibonelo zalolu hlobo lomuthi ovame ukunikezwa ukwelapha ukudangala nokukhathazeka.
  • I-Monamine Oxidase Inhibitors (MAOIs). Ama-MAOIs asetshenziselwa ukwelapha ukuphazamiseka kwesifo, kepha angasebenza nokukhathazeka. I-Dicarboxamide (Marplan) ne-tranylcypromine (i-Parnate) yizibonelo zalolu hlobo lomuthi.

  Ezinye izindlela zokwelashwa, njengama-herbal teas kanye nezengezo, zinganciphisa ukukhathazeka nokwethuka kwabanye abantu. Ucwaningo oluningi ludinga ukwenziwa ngamakhambi ukuthola ukuthi ayasebenza yini.

  Khumbula ukuthi amakhambi angewona angcono kakhulu emzimbeni wakho kunemithi yendabuko. Ama-Herbals anezakhiwo ezidala imiphumela emibi nokuhlangana njengoba kwenza umuthi.

  Okubalulekile

  Izimpawu zomzimba ezizwakala zingaphandle kolawulo lwakho zingethusa futhi zenze ukukhathazeka kwakho kube nzima kakhulu. Izindaba ezimnandi ukuthi ukukhathazeka nokwethuka kungasizwa ngemithi, ukwelashwa kanye nokuxilongwa okufanele.

  Yenza i-aphoyintimenti nodokotela wakho uma uhlangabezana nokuthuthumela noma ukuthuthumela okubangelwa ukukhathazeka.