Konke Okudingeka Ukwazi Ngokukhathazeka

-Delile

• Ziyini izimpawu zokukhathazeka?
• Ukuhlaselwa ukwethuka
• Izinhlobo zokuphazamiseka kokukhathazeka
• I-Agoraphobia
• Isifo sokukhathazeka esijwayelekile (GAD)
• Isifo se-Obsessive-compulsive (OCD)
• Ukuphazamiseka kovalo
• Isifo sokucindezeleka kwangemva kwenhlekelele (PTSD)
• Ukuthula okukhethiwe
• Ukwehlukana kokukhathazeka kokukhathazeka
• Ama-phobias athile
• Yini ebangela ukukhathazeka?
• Ukubonana nodokotela nini
• Izinyathelo ezilandelayo
• Ukuthola umhlinzeki ofanele wokunakekelwa kwezempilo yengqondo
• Ukwelashwa kokukhathazeka ekhaya
• Ukubhekana nokusekelwa

Kuyini ukukhathazeka?

Ingabe ukhathazekile? Mhlawumbe uzizwa ukhathazekile ngenkinga emsebenzini nomphathi wakho. Mhlawumbe unezimvemvane esiswini sakho ngenkathi ulinde imiphumela yokuhlolwa kwezokwelapha. Mhlawumbe uba novalo lapho ushayela ekhaya ngemoto yehora eligijimayo njengoba izimoto zihamba futhi ziluka phakathi kwemizila.

Empilweni, wonke umuntu uhlangabezana nokukhathazeka ngezikhathi ezithile. Lokhu kubandakanya bobabili abadala nezingane. Kubantu abaningi, imizwa yokukhathazeka iyafika idlule, ihlala isikhashana. Ezinye izikhathi zokukhathazeka zifushane kunezinye, zihlala noma kuphi kusuka emizuzwini embalwa kuya ezinsukwini ezimbalwa.

Kepha kwabanye abantu, le mizwa yokukhathazeka ingaphezu kokukhathazeka okudlulayo noma usuku olunengcindezi emsebenzini. Ukukhathazeka kwakho kungahle kungapheli amasonto amaningi, izinyanga, noma iminyaka. Kungaba kubi ngokuhamba kwesikhathi, kwesinye isikhathi kube nzima kakhulu kuze kuphazamise impilo yakho yansuku zonke. Uma lokhu kwenzeka, kuthiwa unenkinga yokukhathazeka.

Ziyini izimpawu zokukhathazeka?

Ngenkathi izimpawu zokukhathazeka zehluka kuye ngomuntu nomuntu, ngokujwayelekile umzimba uphendula ngendlela ethize kakhulu ekukhathazekeni. Uma uzizwa ukhathazekile, umzimba wakho uhlala uqaphile kakhulu, ufuna ingozi engaba khona futhi usebenze izimpi zakho noma izimpendulo zendiza. Ngenxa yalokho, ezinye izimpawu ezivamile zokukhathazeka zifaka:

• ukwethuka, ukungahlaliseki, noma ukukhathazeka
• imizwa yengozi, ukwethuka, noma ukwesaba
• ukushaya kwenhliziyo okusheshayo
• ukuphefumula okusheshayo, noma i-hyperventilation
• ukujuluka okukhulayo noma okusindayo
• ukuqhaqhazela noma ukuncipha kwemisipha
• ubuthakathaka nobuthakathaka
• ubunzima bokugxila noma ukucabanga kahle nganoma yini enye ngaphandle kwento okhathazeke ngayo
• ukuqwasha
• izinkinga zokugaya ukudla noma zesisu, njengegesi, ukuqunjelwa, noma isifo sohudo
• isifiso esinamandla sokugwema izinto ezibangela ukukhathazeka kwakho
• ukukhathazeka ngemibono ethile, uphawu lokuphazamiseka okucindezelayo (OCD)
• ukwenza isimilo esithile kaninginingi
• ukukhathazeka okuzungeze umcimbi othile wokuphila noma isipiliyoni esake senzeka esikhathini esedlule, ikakhulukazi okukhombisa ukucindezeleka kwangemva kwenhlekelele (PTSD)

Ukuhlaselwa ukwethuka

Ukuhlaselwa ukwethuka kungukuqala okungazelelwe kokwesaba noma kokucindezeleka okuqhamuka ngemizuzu futhi kufaka phakathi ukuthola okungenani izimpawu ezine ezilandelayo:

• ukushaya kwenhliziyo
• ukujuluka
• ukuqhaqhazela noma ukuthuthumela
• ukuzwa ukuphefumula okuncane noma ukuqhuma
• ukuzwa kokuklinya
• izinhlungu zesifuba noma ukuqina
• isicanucanu noma izinkinga zamathumbu
• isiyezi, ikhanda elikhanyayo, noma ukuzizwa uphela amandla
• ukuzwa kushisa noma kubanda
• ukuphazamiseka noma ukuzwa ukuzwa (paresthesia)
• ukuzizwa uhlukanisiwe kuwe noma ngokoqobo, okwaziwa ngokuthi yi-depersonalization kanye ne-derealization
• ukwesaba "ukusangana" noma ukulahlekelwa ukulawula
• ukwesaba ukufa

Kunezimpawu ezithile zokukhathazeka ezingenzeka ezimeni ngaphandle kwezinkinga zokukhathazeka. Lokhu kuvame ukwenzeka ngokuhlaselwa ukwethuka. Izimpawu zokuhlaselwa uvalo ziyefana nezesifo senhliziyo, izinkinga ze-thyroid, ukuphazamiseka kokuphefumula, nezinye izifo.

Ngenxa yalokho, abantu abanenkinga yokwethuka bangenza uhambo oluya njalo emakamelweni okuphuthumayo noma emahhovisi odokotela. Bangakholelwa ukuthi babhekene nezimo zezempilo ezisongela impilo ngaphandle kokukhathazeka.

Izinhlobo zokuphazamiseka kokukhathazeka

Kunezinhlobo eziningana zokuphazamiseka kokukhathazeka, lokhu kufaka:

I-Agoraphobia

Abantu abane-agoraphobia banokwesaba izindawo noma izimo ezithile ezibenza bazizwe bevalelekile, bengenamandla, noma benamahloni. Le mizwa iholela ekuhlaselweni uvalo. Abantu abane-agoraphobia bangazama ukugwema lezi zindawo nezimo ukuvimbela ukwethuka.

Isifo sokukhathazeka esijwayelekile (GAD)

Abantu abane-GAD babhekana nokukhathazeka njalo nokukhathazeka ngemisebenzi noma imicimbi, noma leyo ejwayelekile noma ejwayelekile. Ukukhathazeka kukhulu kunokuba kufanele kunikezwe ubuqiniso besimo. Ukukhathazeka kubangela izimpawu zomzimba emzimbeni, njengokuqaqanjelwa yikhanda, ukucasuka esiswini, noma inkinga yokulala.

Isifo se-Obsessive-compulsive (OCD)

I-OCD yisipiliyoni esiqhubekayo semicabango engadingeki noma engathandeki nezinkathazo ezibangela ukukhathazeka. Umuntu angazi ukuthi le micabango ayilutho, kepha bazozama ukukhulula ukukhathazeka kwabo ngokwenza amasiko noma isimilo esithile. Lokhu kungafaka ukugeza izandla, ukubala, noma ukubheka izinto ezifana nokuthi ngabe bakhiye indlu yabo noma cha.

Ukuphazamiseka kovalo

Ukuphazamiseka kwesifo kubangela ukuqubuka okungazelelwe nokuphindaphindwayo kokukhathazeka okukhulu, ukwesaba, noma ukwesaba okuqongelela kumzuzwana nje. Lokhu kwaziwa njengokuhlaselwa uvalo. Labo abahlangabezana nokuhlaselwa ukwesaba bangathola:

• imizwa yengozi ezayo
• ukuphelelwa umoya
• ubuhlungu besifuba
• ukushaya kwenhliziyo okusheshayo noma okungajwayelekile okuzwakala njengokushaya noma ukushaya ngamandla (ukushaya ngamandla)

Ukuhlaselwa ukwesaba kungadala ukuthi umuntu akhathazeke ngokuthi kuzophinde kwenzeke noma kuzame ukugwema izimo ezike zenzeka ngaphambilini kuzo.

Isifo sokucindezeleka kwangemva kwenhlekelele (PTSD)

I-PTSD yenzeka ngemuva kokuthi umuntu ahlangabezane nesigameko esibuhlungu njenge:

• impi
• ukuhlasela
• inhlekelele yemvelo
• ingozi

Izimpawu zifaka phakathi inkinga yokuphumula, amaphupho aphazamisayo, noma ukubuyela emuva komcimbi noma isimo esibuhlungu. Abantu abane-PTSD bangagwema futhi izinto ezihlobene nokuhlukumezeka.

Ukuthula okukhethiwe

Lokhu ukwehluleka okuqhubekayo kwengane ukukhuluma ezimeni noma ezindaweni ezithile. Isibonelo, ingane inganqaba ukukhuluma esikoleni, noma ikwazi ukukhuluma kwezinye izimo noma izindawo, njengasekhaya. I-mutism ekhethiwe ingaphazamisa impilo yansuku zonke nemisebenzi, efana nesikole, umsebenzi, nokuphila komphakathi.

Ukwehlukana kokukhathazeka kokukhathazeka

Lesi yisimo sobuntwana esibonakala ngokukhathazeka lapho ingane ihlukaniswa nabazali noma ababheki bayo. Ukukhathazeka ngokwehlukana kuyingxenye ejwayelekile yokukhula kwengane. Iningi lezingane liphuma cishe ezinyangeni eziyi-18. Kodwa-ke, ezinye izingane zithola izinhlobo zalesi sifo eziphazamisa imisebenzi yazo yansuku zonke.

Ama-phobias athile

Lokhu ukwesaba into ethile, umcimbi, noma isimo esiholela ekukhathazekeni okukhulu lapho uvezwa kuleyo nto. Kuhambisana nesifiso esinamandla sokukugwema. I-Phobias, efana ne-arachnophobia (ukwesaba izicabucabu) noma i-claustrophobia (ukwesaba izikhala ezincane), kungakudalela ukuhlaselwa uvalo lapho uvezwa entweni oyesabayo.

Yini ebangela ukukhathazeka?

Odokotela abaqondi ngokuphelele ukuthi yini ebangela ukukhathazeka kokukhathazeka. Njengamanje kukholakala ukuthi okunye okuhlangenwe nakho okuhlukumezayo kungadala ukukhathazeka kubantu abazijwayele. Izakhi zofuzo nazo zingadlala indima ekukhathazekeni. Kwezinye izimo, ukukhathazeka kungabangelwa inkinga yezempilo futhi kungaba yizimpawu zokuqala zokugula ngokomzimba, hhayi kwengqondo.

Umuntu angaba nenkinga eyodwa noma eziningi zokukhathazeka ngasikhathi sinye. Kungaphinde kuhambisane nezinye izimo zempilo yengqondo njengokucindezeleka noma ukuphazamiseka kwengqondo okuguquguqukayo. Lokhu kuyiqiniso ikakhulukazi ngesifo sokukhathazeka esijwayelekile, esivame ukuhambisana nokunye ukukhathazeka noma isimo sengqondo.

Ukubonana nodokotela nini

Akulula ngaso sonke isikhathi ukusho lapho ukukhathazeka kuyinkinga enkulu yezokwelapha uma kuqhathaniswa nosuku olubi olwenza uzizwe uthukuthele noma ukhathazekile. Ngaphandle kokwelashwa, ukukhathazeka kwakho kungenzeka kungapheli futhi kungakhula ngokuhamba kwesikhathi. Ukwelapha ukukhathazeka nezinye izimo zempilo yengqondo kulula ngaphambi kwesikhathi kunokuthi lapho izimpawu ziba zimbi kakhulu.

Kufanele uvakashele udokotela wakho uma:

• uzizwa sengathi ukhathazeka kakhulu kangangokuba kuphazamisa impilo yakho yansuku zonke (kufaka phakathi inhlanzeko, isikole noma umsebenzi, kanye nempilo yakho yomphakathi)
• ukukhathazeka kwakho, ukwesaba, noma ukukhathazeka kuyakukhathaza futhi kunzima kuwe ukukulawula
• uzizwa ucindezelekile, usebenzisa utshwala noma izidakamizwa ukubhekana nakho, noma unezinye izinkinga zempilo yengqondo ngaphandle kokukhathazeka
• unomuzwa wokuthi ukukhathazeka kwakho kubangelwa inkinga engaphansi yempilo yengqondo
• uhlangabezana nemicabango yokuzibulala noma wenza izindlela zokuzibulala (uma kunjalo, funa usizo lwezokwelapha ngokushesha ngokushayela u-911)

Ithuluzi leHealthline FindCare linganikeza izinketho endaweni yangakini uma ungenalo udokotela.

Izinyathelo ezilandelayo

Uma uthathe isinqumo sokuthi udinga usizo ngokukhathazeka kwakho, isinyathelo sokuqala ukubona udokotela wakho wokunakekelwa oyinhloko. Bangakwazi ukubona ukuthi ukukhathazeka kwakho kuhlobene yini nesimo sempilo engaphansi komzimba. Uma bethola isimo esingaphansi, bangakunikeza uhlelo lokwelashwa olufanele ukusiza ukunciphisa ukukhathazeka kwakho.

Udokotela wakho uzokudlulisela kuchwepheshe wezempilo yengqondo uma bethola ukuthi ukukhathazeka kwakho akuwona umphumela wesimo esithile sezempilo. Ochwepheshe bezempilo yengqondo ozobhekiswa kubo kubandakanya udokotela wezifo zengqondo nodokotela wezengqondo.

Udokotela wezifo zengqondo ngudokotela onelayisense oqeqeshelwe ukuxilonga nokwelapha izimo zempilo yengqondo, futhi anganikeza nemithi, phakathi kwezinye izindlela zokwelashwa. Isazi sokusebenza kwengqondo nguchwepheshe wezempilo yengqondo okwazi ukuxilonga nokwelapha izimo zempilo yengqondo ngokwelulekwa kuphela, hhayi ngemithi.

Buza udokotela wakho amagama abahlinzeki abaningi bezempilo yengqondo abambozwe uhlelo lwakho lomshuwalense. Kubalulekile ukuthola umhlinzeki wezempilo yengqondo omthandayo futhi omethembayo. Kungathatha ukuhlangana nabambalwa ukuze uthole umhlinzeki olungele wena.

Ukusiza ukuxilonga ukukhathazeka kokukhathazeka, umhlinzeki wakho wezokunakekelwa kwengqondo uzokunika ukuhlolwa kwengqondo ngesikhathi sakho sokuqala sokwelapha. Lokhu kubandakanya ukuhlala phansi nobuso nomhlinzeki wakho wokunakekelwa kwezempilo yengqondo. Bazokucela ukuthi uchaze imicabango yakho, indlela oziphatha ngayo nemizwa yakho.

Bangase futhi baqhathanise izimpawu zakho nezindlela zokukhathazeka kokukhathazeka ezibalwe ku-Diagnostic and Statistical Manual of Mental Disorders (DSM-V) ukusiza ukuthola ukuxilongwa.

Ukuthola umhlinzeki ofanele wokunakekelwa kwezempilo yengqondo

Uzokwazi ukuthi umhlinzeki wakho wokunakekelwa kwezempilo yengqondo ukufanele uma uzizwa ukhululekile ukukhuluma nabo ngokukhathazeka kwakho. Uzodinga ukubona udokotela wezifo zengqondo uma kunqunywa ukuthi udinga imithi yokusiza ukulawula ukukhathazeka kwakho. Kwanele kuwe ukubona isazi sokusebenza kwengqondo uma umhlinzeki wakho wezokunakekelwa kwempilo enquma ukuthi ukukhathazeka kwakho kuyelapheka ngokwelashwa kokukhuluma kuphela.

Khumbula ukuthi kuthatha isikhathi ukuqala ukubona imiphumela yokwelashwa kokukhathazeka. Yiba nesineke futhi ulandele izinkomba zomhlinzeki wakho wokunakekelwa kwezempilo yengqondo ngomphumela omuhle. Kepha futhi wazi ukuthi uma uzizwa ungakhululekile ngomhlinzeki wakho wokunakekelwa kwezempilo yengqondo noma ungacabangi ukuthi uthuthuka ngokwanele, ungahlala ufuna ukwelashwa kwenye indawo. Buza udokotela wakho wokunakekelwa okuyisisekelo ukuthi akunikeze ukuhanjiswa kwabanye abahlinzeki bezempilo yengqondo endaweni yangakini.

Ukwelashwa kokukhathazeka ekhaya

Ngenkathi uthatha imithi futhi ukhuluma nomelaphi kungasiza ekwelapheni ukukhathazeka, ukubhekana nokukhathazeka kungumsebenzi wama-24-7. Ngenhlanhla kunezinguquko eziningi ezilula zokuphila ongazenza ekhaya ukusiza ukuqhubeka nokunciphisa ukukhathazeka kwakho.

Vivinya umzimba. Ukusetha inqubo yokuzivocavoca ukulandela iningi noma zonke izinsuku zesonto kungasiza ukunciphisa ukucindezeleka nokukhathazeka kwakho. Uma uvame ukuhlala phansi, qala ngemisebenzi embalwa nje bese uqhubeka nokungeza okuningi ngokuhamba kwesikhathi.

Gwema izidakamizwa notshwala nezokungcebeleka. Ukusebenzisa utshwala noma izidakamizwa kungadala noma kwandise ukukhathazeka kwakho. Uma unenkinga yokuyeka, bona udokotela wakho noma ubheke eqenjini lokusekelwa ukuze uthole usizo.

Yeka ukubhema futhi wehlise noma uyeke ukuphuza iziphuzo ezine-caffeine. I-nicotine osikilidi naseziphuzweni ezine-caffeine ezifana nekhofi, itiye, neziphuzo zamandla kungenza ukukhathazeka kube kubi kakhulu.

Zama izindlela zokuphumula nezokulawulwa kwengcindezi. Ukuzindla, ukuphinda imantra, ukwenza amasu wokubona, nokwenza i-yoga konke kungakhuthaza ukuphumula futhi kunciphise ukukhathazeka.

Lala ngokwanele. Ukungabikho kokulala kungakhuphula imizwa yokungazinzi nokukhathazeka. Uma unenkinga yokulala, bheka udokotela wakho ukuze akusize.

Namathela ekudleni okunempilo. Yidla izithelo eziningi, imifino, okusanhlamvu okuphelele, kanye namaprotheni anonile njengenkukhu nenhlanzi.

Ukubhekana nokusekelwa

Ukubhekana nenkinga yokukhathazeka kungaba yinselele. Nazi ezinye izinto ongazenza ukuze kube lula:

Yiba nolwazi. Funda okuningi ngangokunokwenzeka ngesimo sakho nokuthi yiziphi izindlela zokwelashwa ongazithola ukuze wenze izinqumo ezifanele mayelana nokwelashwa kwakho.

Yiba ongaguquguquki. Landela uhlelo lokwelashwa umhlinzeki wakho wokunakekelwa kwezempilo yengqondo akunikeza lona, ​​uthatha imishanguzo yakho njengokuyalelwa futhi uye kukho konke ukuqokwa kwakho kokwelashwa. Lokhu kuzosiza ukugcina izimpawu zakho zesifo sokukhathazeka kude.

Zazi wena. Thola ukuthi yini ebangela ukukhathazeka kwakho futhi usebenzise amasu okubhekana nawo owadalile nomhlinzeki wakho wokunakekelwa kwezempilo yengqondo ukuze ukwazi ukubhekana kangcono nokukhathazeka kwakho uma sekususwe.

Kubhale phansi. Ukugcina iphephabhuku lemizwa yakho nokuhlangenwe nakho kwakho kungasiza umhlinzeki wakho wezokunakekelwa kwempilo yengqondo anqume uhlelo lokwelashwa olufanele kakhulu kuwe.

Thola ukwesekwa. Cabanga ukujoyina iqembu lokusekelwa lapho ungabelana khona ngokuhlangenwe nakho kwakho futhi uzwe kwabanye ababhekana nezinkinga zokukhathazeka. Izinhlangano ezifana neNational Alliance on Mental Illness noma i-Anxiety and Depression Association of America zingakusiza ukuthi uthole iqembu lokweseka elifanele eduze kwakho.

Phatha isikhathi sakho ngokukhalipha. Lokhu kungasiza ukunciphisa ukukhathazeka kwakho futhi kukusize usebenzise kakhulu ukwelashwa kwakho.

Yiba nomphakathi. Ukuzihlukanisa nabangane nomndeni kungenza ukukhathazeka kwakho kube kubi kakhulu. Yenza izinhlelo nabantu othanda ukuchitha isikhathi nabo.

Nyakazisa izinto. Ungavumeli ukukhathazeka kwakho kulawule impilo yakho. Uma uzizwa ukhungathekile, phula usuku lwakho ngokuhambahamba noma ngokwenza okuthile okuzoqondisa ingqondo yakho kude nezinkathazo noma ukwesaba kwakho.