Izindlela eziyi-11 zokumisa i-Panic Attack

-Delile

• Ukuhlaselwa ukwethuka
• 1. Sebenzisa ukuphefumula okujulile
• 2. Yazi ukuthi uhlaselwa uvalo
• 3. Vala amehlo akho
• 4. Zijwayeze ukucabanga
• 5. Thola into okugxilwa kuyo
• 6. Sebenzisa amasu okuphumula emisipha
• 7. Bona ngeso lengqondo indawo yakho ejabulisayo
• 8. Vivinya umzimba kancane
• 9. Gcina i-lavender esandleni
• 10. Phinda imantra ngaphakathi
• 11. Thatha i-benzodiazepines

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Ukuhlaselwa ukwethuka

Ukuhlaselwa ukwethuka kungukuzuma okukhulu, ukwesaba okukhulu, ukwesaba noma ukukhathazeka. Ziyamangalisa, futhi zinezimpawu zomzimba nezomzwelo.

Abantu abaningi abahlaselwa ukwesaba bangaba nobunzima bokuphefumula, bajuluke kakhulu, bathuthumele, futhi bazizwe izinhliziyo zabo zishaya ngamandla.

Abanye abantu bazophinda babe nobuhlungu besifuba kanye nokuzizwa behlukanisiwe kusuka eqinisweni noma ngokwabo ngesikhathi sokuhlaselwa ukwethuka, ngakho-ke benza ukuthi bacabange ukuthi banesifo senhliziyo. Abanye babike ukuthi bazizwa sengathi banesifo sohlangothi.

Ukuhlaselwa uvalo kungasabisa futhi kungakushaya ngokushesha. Nawa amasu ayi-11 ongawasebenzisa ukuzama ukunqanda ukwethuka lapho unesifo esisodwa noma lapho uzizwa sisondela:

1. Sebenzisa ukuphefumula okujulile

Ngenkathi i-hyperventilating iyimpawu yokuhlaselwa ukwethuka okungakhuphula ukwesaba, ukuphefumula okujulile kunganciphisa izimpawu zokwethuka ngesikhathi sokuhlaselwa.

Uma ukwazi ukulawula ukuphefumula kwakho, mancane amathuba okuthi uhlangabezane ne-hyperventilating engenza ezinye izimpawu - nokuhlaselwa ukwesaba uqobo - kubi kakhulu.

Gxila ekuthatheni umoya ophefumulayo ungene ngaphakathi nangaphandle ngomlomo wakho, uzwe umoya ugcwalisa kancane isifuba sakho nesisu sakho bese usishiya kancane kancane futhi. Phefumulela phezulu ukubala okune, bamba umzuzwana, bese uphefumulela phezulu ukubala okune:

2. Yazi ukuthi uhlaselwa uvalo

Ngokubona ukuthi uhlaselwa ukwethuka esikhundleni sokuhlaselwa yinhliziyo, ungazikhumbuza ukuthi lokhu kungokwesikhashana, kuzodlula, nokuthi ulungile.

Susa ukwesaba ukuthi kungenzeka ukuthi uyafa noma ukuthi inhlekelele ezayo iyeza, zombili izimpawu zokuhlaselwa uvalo. Lokhu kungakuvumela ukuthi ugxile kwamanye amasu okunciphisa izimpawu zakho.

3. Vala amehlo akho

Okunye ukuhlaselwa ukwesaba kuvela ezintweni ezikucindezelayo. Uma usesimweni esisheshayo esinezinto eziningi, lokhu kungondla i-panic attack yakho.

Ukwehlisa isikhuthazi, vala amehlo akho ngesikhathi sokuhlaselwa uvalo. Lokhu kungavimba noma isiphi isisusa esengeziwe futhi kukwenze kube lula ukugxila ekuphefumuleni kwakho.

4. Zijwayeze ukucabanga

Ukucabangela kungakusiza ekuqiniseni lokho okuzungezile. Njengoba ukwethuka kungadala umuzwa wokuhlukaniswa noma ukwehlukaniswa neqiniso, lokhu kungalwa nokuhlaselwa kwakho uvalo njengoba kusondela noma kwenzeka empeleni.

Gxila ekuzizweni ngokomzimba ojwayelene nakho, njengokumba izinyawo zakho emhlabathini, noma ukuzwa ukuthungwa kwejean yakho ezandleni zakho. Le mizwa ethile ikwenza uqine ngokoqobo futhi ikunikeze okuthile okufanele ugxile kukho.UFUNDA ISIFUNDOSisize siphendule imibuzo yakho nge-COVID-19.

Yabelana ngemibuzo yakho nokukhathazeka nge-Healthline ukuze sikwazi ukukunikeza imininingwane ewusizo.Phendula UCWANINGO OLUSHESHAYO

5. Thola into okugxilwa kuyo

Abanye abantu bakuthola kuwusizo ukuthola into eyodwa yokugxila kubo bonke ngesikhathi sokuhlaselwa ukwethuka. Khetha into eyodwa emehlweni acacile futhi uqaphele ngokucophelela konke ngakho.

Isibonelo, ungaqaphela ukuthi isandla sewashi sisebenza kanjani uma sithikha, nokuthi sinamazinyo athe xhaxhe. Chaza amaphethini, umbala, ubujamo, nosayizi wento kuwe. Gxila kuwo wonke amandla akho kule nto, futhi izimpawu zakho zokwethuka zingancipha.

6. Sebenzisa amasu okuphumula emisipha

Ngokufana nokuphefumula okujulile, amasu okuphumuza imisipha angasiza ekunqandeni ukuhlaselwa uvalo lwakho emikhondweni yawo ngokulawula impendulo yomzimba wakho ngangokunokwenzeka.

Naka imisipha eyodwa ngesikhathi, uqale ngento elula njengeminwe esesandleni sakho, futhi unyuse umzimba wakho phezulu emzimbeni wakho.

Izindlela zokuphumula zemisipha zizosebenza kakhulu uma uzilolonge ngaphambili.

7. Bona ngeso lengqondo indawo yakho ejabulisayo

Iyiphi indawo ephumule kakhulu emhlabeni ongayicabanga? Ibhishi elinelanga elinamagagasi agudleka ngobumnene? Igumbi elisezintabeni?

Zibone ulapho, bese uzama ukugxila emininingwaneni ngangokunokwenzeka. Cabanga ukumba izinzwane zakho esihlabathini esifudumele, noma ukuhogela iphunga elibukhali lezihlahla zikaphayini.

Le ndawo kufanele ibe nokuthula, ukuzola, nokuphumula - akukho migwaqo yaseNew York noma eHong Kong, noma ngabe uwathanda kangakanani amadolobha empilweni yangempela.

8. Vivinya umzimba kancane

Ama-endorphin agcina ukudonsa kwegazi ngqo khona lapho. Kungasiza ukukhukhula umzimba wethu ngama-endorphin, angathuthukisa imizwa yethu. Ngenxa yokuthi unengcindezi, khetha ukuzivocavoca umzimba okuncane emzimbeni, njengokuhamba noma ukubhukuda.

Okuhlukile kulokhu uma usebenzisa i-hyperventilating noma ulwela ukuphefumula. Yenza okusemandleni ukubamba umoya wakho kuqala.

9. Gcina i-lavender esandleni

ILavender yaziwa ngokuthoba umoya nokuqeda ukucindezeleka. Kungasiza umzimba wakho uphumule. Uma wazi ukuthi ujwayele ukuhlaselwa ukwesaba, gcina uwoyela obalulekile we-lavender bese ubeka amanye ezingalweni zakho lapho uhlaselwa yitwetwe. Phefumula ngephunga.

Ungazama futhi ukuphuza i-lavender noma itiye le-chamomile. Kokubili kuyaphumula futhi kuyaduduza.

I-lavender akufanele ihlanganiswe ne-benzodiazepines. Le nhlanganisela ingadala ukozela okukhulu.

10. Phinda imantra ngaphakathi

Ukuphinda imantra ngaphakathi kungaphumula futhi kuqinisekise, futhi kungakunika okuthile ongakubamba ngesikhathi sokuhlaselwa uvalo.

Noma ngabe kumane kuthi "Lokhu nakho kuzodlula," noma imantra ekhuluma nawe uqobo, yiphinde ilokhu isekhanda lakho uze uzwe ukuthi ukuhlaselwa ukwethuka sekuqala ukwehla.

11. Thatha i-benzodiazepines

I-Benzodiazepines ingasiza ekwelapheni ukwethuka uma uyithatha ngokushesha nje lapho uzwa ukuhlaselwa okuzayo.

Ngenkathi ezinye izindlela zokwelashwa ukwethuka zingancamela, umkhakha wezifo zengqondo uvumile ukuthi kunedlanzana labantu abangeke baphendule ngokugcwele (noma nakwezinye izimo) kwezinye izindlela ezibalwe ngenhla, futhi ngenxa yalokho, kuzoxhomeka ezindleleni zokwelashwa ezenzelwe ukwelashwa.

Lezi zindlela zivame ukufaka i-benzodiazepines, ezinye zazo ezithwala imvume ye-FDA yokwelashwa kwalesi simo, njenge-alprazolam (Xanax).

Ngoba i-benzodiazepines ingumuthi kadokotela, uzodinga ukuxilongwa kwesifo sokuphazamiseka ukuze ube nemithi esesandleni.

Le mithi ingalutha kakhulu, futhi umzimba ukwazi ukuzivumelanisa nayo ngokuhamba kwesikhathi. Kufanele isetshenziswe kancane futhi ezimeni lapho kunesidingo esikhulu.

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