Yini Ebangela Ukukhathazeka Ukudidizela nokuthi Ungayiphatha Kanjani

-Delile

• Kuyini ukukhathazeka okukhathazayo?
• Yini ebangela ukukhathazeka kudideke?
• Ukutholakala kokukhathazeka kutholakala kanjani?
• Yiziphi izinketho zokwelashwa zokudonswa kokukhathazeka?
• Ingabe zikhona izindlela zokuvimbela ezingasiza ekunqandeni ukukhathazeka?
• Ukudla okudlela endlini

Lapho ukhathazeka, inhliziyo yakho ingaqala ukugijima, izimo ezimbi kakhulu zingangena engqondweni yakho, futhi uzithole ungakwazi ukulala noma ukulala kakhulu.

Lezi ngezinye zezimpawu ezaziwa kakhulu zokukhathazeka.

Kodwa futhi ungazithola unama-twitch muscle. Lokhu kungenzeka noma kuphi emzimbeni wakho - kusuka emehlweni akho kuya ezinyaweni zakho.

Funda ukuthi kungani ukukhathazeka kungadala ukuthi imisipha yakho ishwabane nokuthi uyelapha kanjani futhi uyivimbele kanjani.

Kuyini ukukhathazeka okukhathazayo?

Ukukhathazeka ngokukhathazeka kuyimpawu engaba khona yokukhathazeka. Akuwona wonke umuntu onesifo sokukhathazeka obhekana nokukhathazeka njengokushaywa njengesibonakaliso.

Ukudikiza lapho umsipha, noma iqembu lemisipha, lihamba ngaphandle kwakho ukuzama ukukususa. Lokhu kungaba ukunyakaza okuncane noma ukunyakaza okukhulu, okunyakazayo.

Ukudikiza kokukhathazeka kungathinta noma imiphi imisipha emzimbeni kanye nanoma iyiphi inamba yemisipha ngasikhathi. Ingahlala imizuzwana embalwa noma ngaphezulu.

Kwabanye abantu, ukuxubana nokukhathazeka kungenzeka futhi kuqhubeke unomphela.

Imisipha yamehlo ivame ukuthinteka ngokuxakaniseka kokukhathazeka.

Ukudikiza kokukhathazeka kuvame ukuba kubi kakhulu lapho uzama ukulala, kepha kuvamise ukuma ngenkathi ulele.

Kubuye kube kubi kakhulu njengoba ukukhathazeka kwakho kuba kubi kakhulu. Kodwa-ke, kungathatha isikhashana ukukhathazeka ukukhathazeka ukuhamba ngemuva kokuthola ukukhathazeka okuncane.

Yini ebangela ukukhathazeka kudideke?

Ukukhathazeka kubangela ukuthi isistimu yakho yezinzwa ikhiphe ama-neurotransmitters, okungamakhemikhali asetshenziswa ngumzimba wakho ukuthumela imiyalezo phakathi kwe-neurons, noma phakathi kwe-neurons nemisipha.

Ezinye izinhlobo zama-neurotransmitters "zizotshela" imisipha yakho ukuthi ihambe. Uma unexhala, ama-neurotransmitters angakhishwa noma ngabe asikho isizathu esicacile sokuthi adedelwe. Yilokhu okungadala ukukhathazeka kudideke.

Esinye isizathu sokuthi ukukhathazeka kungadala ukushukuma kwemisipha yingoba kungakudalela i-hyperventilate. Ukudikiza kwemisipha uphawu olulodwa lwe-hyperventilation.

Ukutholakala kokukhathazeka kutholakala kanjani?

Uma ukudilika kwakho kwenzeka isikhathi eside noma kuphazamisa impilo yakho yansuku zonke, udokotela wakho angakwazi ukusiza. Ukuxilonga isimo sakho, bazoqala bathathe umlando wezokwelapha, ozofaka phakathi:

• imibuzo mayelana nezimpawu zakho
• lapho izimpawu zaqala
• imininingwane ngokushwibeka

Uma ubhekene nokukhathazeka ngokushwibeka, qiniseka ukuthi utshela udokotela wakho. Lokho kungahle kwanele ukuthi bakuthole ukuthi une-twitching ehlobene nokukhathazeka. Noma kunjalo, basengaqhubeka nokwenza izivivinyo ukukhipha ezinye izimo.

Lezi zivivinyo zingafaka:

• ukuhlolwa kwegazi ukubheka izinkinga ze-electrolyte noma izingqinamba ze-thyroid
• i-electromyogram (EMG), ebheka ukuthi imisipha yakho isebenza kahle kangakanani
• i-CT scan noma i-MRI yobuchopho bakho noma umgogodla wakho
• ukuhlolwa kwemizwa, ukubona ukuthi izinzwa zakho zisebenza kahle yini

Uma unenkinga futhi ezinye izimbangela zokushaywa zingakhishwa ngaphandle, udokotela wakho uzokwazi ukukuxilonga ngokukhathazeka okukhathazayo.

Yiziphi izinketho zokwelashwa zokudonswa kokukhathazeka?

Ukwelapha ukukhathazeka kuyindlela engcono kakhulu yokwelapha ukukhathazeka okukhathazayo.

Uma udokotela ecabanga ukuthi ukushwiba kwakho kubangelwa ukukhathazeka, bangakudlulisela kuchwepheshe wezempilo yengqondo, njengodokotela wezengqondo. Bangenza ukuxilongwa okujulile kokukhathazeka kwakho futhi bakusize uthole inketho yokwelashwa engcono kakhulu.

Ukwelashwa kokukhathazeka kungafaka:

• i-psychotherapy, efana nokwelashwa kokuziphatha kwengqondo, okugxile ekushintsheni izindlela zokucabanga ezingezinhle nokuphendula
• imishanguzo, njenge-anti-depressants (nayo engaphatha ukukhathazeka) noma imishanguzo yokulwa nokukhathazeka

Ezimweni eziningi, ukuzishwibeka uqobo akudingi ukwelashwa. Kodwa-ke, amakhambi asekhaya nezindlela zokuzivikela zingasiza.

Ingabe zikhona izindlela zokuvimbela ezingasiza ekunqandeni ukukhathazeka?

Enye indlela ongasiza ngayo ukuvimbela ukuxubana kokukhathazeka ukusiza ukuvimbela ukukhathazeka kwasekuqaleni.

Ezinye izindlela zokuvimbela zivimbela ukuzishwabanisa, kanti ezinye izinyathelo zisiza ukuvimbela kokubili ukukhathazeka nokudikiza ngokujwayelekile.

Ukusiza ukumisa ukukhathazeka ukukhathazeka:

• Yidla ukudla okunempilo. Ukuba nenani elifanele likasawoti kanye nama-micronutrients kwenza imisipha yakho inciphe kakhulu ukudikiza. Ukudla okunempilo nakho kungasiza ukunciphisa ukukhathazeka.
• Lala amahora angu-7 kuya kwangu-8 ubusuku ngabunye.
• Gwema iziphuzo zamandla noma i-caffeine. Kungenza kokubili ukudikiza nokukhathazeka kube kubi kakhulu.
• Vivinya umzimba njalo. Kuyasiza ukunciphisa ukukhathazeka futhi kuthinte imisipha yakho, okubenza babe mancane amathuba okuthi badideke.
• Phuza amanzi. Ukwehla kwamanzi emzimbeni kungaholela ekukhathazekeni okuncane futhi kwenze imisipha inyakaze.
• Nciphisa ukucindezeleka ngangokunokwenzeka.
• Gwema izidakamizwa notshwala.
• Zama izindlela zokuphumula njengokuthuthuka kwemisipha okuqhubekayo. Ukwenza lokhu, shuba, bese uphumuza imisipha yakho iqembu elilodwa ngasikhathi, wenze indlela yakho kusuka ezinzwaneni zakho uye ekhanda lakho (noma okuphambene nalokho).
• Ungakunaki ukudikiza. Lokhu kungaba nzima, kepha ukukhathazeka ngakho kungaholela ekukhathazekeni okwengeziwe. Lokho-ke kungenza ukuqhuma kube kubi kakhulu.

Ukudla okudlela endlini

Ukushwiba kwemisipha okubangelwa ukukhathazeka kungaba okukhathazayo, kepha imvamisa kuyisibonakaliso esingenabungozi. Eqinisweni, ukuzama ukungakunaki ukudikiza kuyindlela eyodwa yokunciphisa ukukhathazeka kwakho, okunganciphisa ukudikiza.

Ukukhathazeka okukhathazayo kuvame ukuba kubi kakhulu njengoba ukukhathazeka kwakho kukhuphuka, kepha kungathatha isikhashana ukwehla lapho wehlisa ukukhathazeka kwakho.

Uma ngabe ukukhathazeka noma ukudikiza kuphazamisa impilo yakho yansuku zonke, khuluma nodokotela ngezindlela zokwelashwa.