Ungakunqoba kanjani ukwethuka (nokuthi ungayigwema kanjani inkinga entsha)

-Delile

• Okufanele ukwenze ukunqoba ukwethuka
• Ungayelapha Kanjani I-Panic Syndrome
• Ukudla ukulawula ukucindezeleka nokukhathazeka
• Okufanele ukwenze ukuvimbela ukwethuka

Ukulawula ukuhlaselwa ukwethuka noma ukuhlaselwa ukukhathazeka, kubalulekile ukuthatha umoya ojulile, uye endaweni lapho umuntu ezizwa ephephile futhi, uma kungenzeka, athole umoya omusha, njalo uzama ukuhlala ezolile. Ngaphezu kwalokho, futhi kubaluleke kakhulu ukuthi ungagxili ukunaka kwakho ekukhathazekeni, kukubi, isicanucanu, ukuyaluza nasekuthuthumeleni ongahle uzizwe.

Ukuhlaselwa ukwethuka kuyisimo somzimba esenzeka ngenxa yezinga eleqile lokhathazeka, ngakho-ke kubaluleke kakhulu ukusheshe ubone izimpawu zokuqala ezivame ukuvela, njengokuhuda, ukucasuka, ukucasuka, ukushaya kwenhliziyo, ubuhlungu besifuba, ukushisa nokujuluka okungazelelwe. noma uzizwe uphelelwa umoya. Yazi ezinye izimpawu ezingabangelwa yile syndrome.

Okufanele ukwenze ukunqoba ukwethuka

Ukunqoba ukwethuka, kubalulekile ukukwazi ukulawula ukukhathazeka futhi ungalahli ithemba, kubalulekile:

1. Ngokushesha funa indawo lapho umuntu ezizwa ephephile noma indawo epholile nezolile;
2. Hlala lapho kungenzeka noma ugobe;
3. Vala amehlo akho, udonse umoya ujule bese uwukhipha kancane ngomlomo wakho, ukuphinda lokhu okwemizuzu embalwa;
4. Zama ukuhlala uzolile futhi ucabange kahle, ukholelwa ukuthi izimpawu nokungakhululeki kuzodlula ngokushesha;
5. Thatha umuthi obhalwe udokotela ukwelapha ukwethuka.

Ngaphezu kwalokho, uma lowo muntu enokuthile abangasho kuye ukuthi unenkinga yokwethuka, kufanele benze njalo, ngoba lowo muntu angasiza ukwehlisa umoya nokubhekana kangcono nesimo sonke.

Ungayelapha Kanjani I-Panic Syndrome

Ukuqonda ukuthi ngabe unalesi sifo, umuntu kufanele abonane nodokotela bengqondo, ozokwenza ukuxilongwa futhi akhombise ukwelashwa okuhle kakhulu. Ngokuvamile, i-panic syndrome iphathwa ngokwelashwa kokuziphatha nangokwelashwa kwengqondo okwenziwa ngudokotela wezengqondo, okungeke kusize kuphela ekulawuleni izimpawu, kodwa futhi kuzosiza ukunciphisa inani lokuhlaselwa, ngemuva kwesikhathi esithile.

Ngaphezu kwalokho, udokotela futhi angancoma ukwelashwa ngemithi esiza ekunciphiseni nasekulawuleni ukubanjwa, njenge-anti-depressants futhi kwezinye izimo i-benzodiazepines, okufanele ithathwe kuphela ngaphansi kweseluleko sezokwelapha. Bona ukuthi yimaphi amanye amakhambi angasetshenziswa ukwelapha lesi sifo.

Kukhona nezinye izixazululo zemvelo noma itiye le-valerian, i-passion yezithelo noma iSt John's wort engasetshenziselwa ukugcwalisa, ngendlela yemvelo, ukwelashwa kwe-panic syndrome. Bona ukuthi iziphi.

Ukudla ukulawula ukucindezeleka nokukhathazeka

Ukwelashwa kwe-panic syndrome nakho kungagcwaliswa ngokudla, njengoba ukuphuza ijusi lewolintshi nesifiso semvubelo ngemvubelo yebhiya nsuku zonke kusiza ekunciphiseni nasekulinganiseni uhlelo lwezinzwa, kuthuthukisa ukuphendula komzimba ekucindezelekeni nasekukhathazekeni. Ukuqonda kangcono ukuthi ukudla kungasiza kanjani ekunciphiseni ukucindezeleka nokulawula ukukhathazeka ngokubuka le vidiyo:

Ngaphezu kwalokho, ukudla okunothe ngokudla okunama-antioxidant njengotamatisi, i-açaí, ama-strawberry, i-kale, i-broccoli noma i-pomegranate, isibonelo, kusiza ukunciphisa imiphumela emibi ingcindezi eyeqile, uvalo nokukhathazeka okungaba nayo emzimbeni nasezinweleni.

Okufanele ukwenze ukuvimbela ukwethuka

Ukuvimbela ukuqala kokuhlaselwa ukwethuka, kukhona amathiphu angaba wusizo njenge:

• Gwema ukucindezeleka noma izindawo ezibangela ukucindezeleka nokukhathazeka;
• Noma nini lapho kungenzeka khona, phuma uhambe nomuntu umuntu lowo azizwa ephephile futhi ekhululekile kuye;
• Gwema izindawo ezinabantu abaningi, njengamakhonsathi, amathiyetha noma izithuthi zomphakathi ngokwesibonelo;
• Gwema ukuphuza iziphuzo ezishukumisa isimiso sezinzwa ezifana ne-caffeine, oluhlaza, itiye elimnyama noma lomlingani, iziphuzo ezidakayo noma zamandla;
• Gwema izinto ezandisa ukukhathazeka, njengokubuka i-movie esolisayo noma esabisayo ngokwesibonelo;
• Prakthiza imisebenzi ekufundisa ukuthi ungakhululeka kanjani njenge-yoga noma ama-pilates ngokwesibonelo.

Ngaphezu kwalokho, ukulawula ukuhlaselwa ukwethuka, into ebaluleke kakhulu ukuzama ukuqeda umqondo wokuthi uzozwa ukwesaba noma ukwethuka, njengoba ukuba khona kwale micabango kungesinye sezizathu esiholela ekukhuleni okukhulu nokukhathazeka nokuvela kokuhlaselwa . Bona ukuthi ungabona kanjani futhi ulawule ukuhlaselwa kusenesikhathi.