Izimpawu Zokuhlaselwa Okuthusayo Okufanele Wonke Umuntu Akwazi

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Nakuba kungase kungabi isihloko esikhethwayo phakathi nesidlo sangeSonto noma ingxoxo evamile phakathi kwabangane embhalweni weqembu, ukuhlaselwa ukwethuka kuyivelakancane. Eqinisweni, okungenani amaphesenti ayi-11 abantu abadala baseMelika babhekana nokuhlaselwa ukwethuka unyaka nonyaka, ngokusho kweMerck Manual. Futhi iNational Institute of Mental Health ilinganisela ukuthi cishe amaphesenti ama-5 abantu abadala base-U.S. Banenkinga yokwethuka ngesikhathi esithile empilweni yabo. I-ICYDK, i-panic disorder iwuhlobo lwesifo sokukhathazeka esibonakala ngeziqephu ezingalindelekile neziphindaphindiwe zokwesaba okukhulu okungenzeka noma nini, ngokwe-NIMH. Kepha, nansi into, awudingi ukutholakala ngokomtholampilo une-panic disorder ukuze uhlaselwe ukwethuka, kusho uTerri Bacow, Ph.D., isazi sokusebenza kwengqondo somtholampilo esinelayisense esiseNew York City. "Nakuba ukuhlaselwa ukwesaba kuwuphawu lwe-panic disorder, abantu abaningi bahlaselwa yi-panic bodwa noma bathola ukuhlaselwa kokwesaba ngenxa yezinye izinkinga zokukhathazeka, ezifana ne-phobias." (Okuhlobene: Kungani Kufanele Uyeke Ukuthi Unenkinga Uma Ungekho)

Ukuhlaselwa ukwethuka kuthatha imizwa ejwayelekile yokucindezeleka nokukhathazeka iye ezingeni elilandelayo. “Ngesikhathi sokuhlaselwa ukwethuka, umzimba uya empini noma endleleni yendiza futhi uzilungiselele ukulwa noma ukubaleka,” kuchaza uMelissa Horowitz, Psy.D., umqondisi we-Clinical Training e-American Institute for Cognitive Therapy. . izimpawu,” usho kanje.

Lezo zinzwa ze-somatic zifaka phakathi uhlu lwezimpawu zokuhlanza okubandakanya isicanucanu, ukuqina esifubeni, ukugijima kwenhliziyo, imizwa yokuklinya, nokuphefumula okuncane. Ezinye izimpawu zokuhlaselwa uvalo? Ukuqhaqhazela, ukuqhaqhazela, ukuhayiza, isiyezi, ukujuluka, nokuningi. "Abanye abantu bathola ezimbalwa [zalezi zimpawu zokuhlaselwa uvalo], abanye abantu bathola eziningi," kuphawula uBacow. (Uma uzibuza ukuthi, "ziyini izimpawu zokuhlaselwa uvalo?" Lapho-ke ungahle ube nentshisekelo yokwazi ukuthi ungaba nokwethuka lapho ulele, futhi.)

"Ngesikhathi sokuhlaselwa wuvalo, kuvele kuqubuke uvalo olukhulu futhi olufushane, oluthatha imizuzu engaphansi kweyi-10," kusho uHorowitz. "Le mizwa ingazizwa sengathi uhlaselwa yisifo senhliziyo, uhluleka ukuzibamba, noma ngisho nokufa." Ukwesaba nokungaqiniseki ngalokho okwenzekayo kungakwenza uzizwe ulingana okubi kakhulu, usebenza njengophethiloli emlilweni wakho ogcwele ukukhathazeka. Futhi yingakho uBacow ethi, "okusemqoka ukuthi ungatatazeli ngenxa yokwethuka. Uma uhlanya, imizwa iyaqina."

Cabanga ngale ndlela: Izimpawu zokuhlaselwa uvalo - kungaba yisiyezi, ukuphefumula kanzima, ukujuluka, uyiqambe igama - yindlela yomzimba wakho yokuphendula lapho usongelwa khona, bese kuthi, "ukuqhuba izivivinyo" ukukulungiselela thatha lokho okubizwa ngokuthi usongo, kuchaza uBacow.Kepha uma uqala ukugcizelela noma ukucindezela ngokuzwa le mizwa, uthumela umzimba wakho ekushayeleni ngokweqile futhi wandise imizwa ye-somatic.

Noma ngabe ikuphi, uma uke wahlaselwa ukwethuka, yenza i-aphoyintimenti nodokotela wakho. "Ngeke ufune ukugwema isimo esibucayi sezempilo, njengenkinga yenhliziyo, njengokwethuka," kusho uHorowitz. Futhi uma uhlangabezana nokuhlaselwa kaningi, uzofuna ukufuna ukwelashwa, njengokwelashwa kokuziphatha kwengqondo ngoba izimpawu zingaphazamisa impilo yakho yansuku zonke. (Okuhlobene: Izinsizakalo Zezempilo Yengqondo Zamahhala Ezinikeza Ukusekelwa Okuthengekayo Nokufinyelelayo)

Ngenkathi izimpawu zokuhlaselwa uvalo zaziwa kahle, izimbangela azincane kangako. "Kungenzeka kube nokuthambekela kofuzo noma kokuzalwa," kusho uHorowitz. Umcimbi omkhulu wempilo noma uchungechunge lwezinguquko zempilo ezenzeka ngesikhathi esifushane zingabeka isisekelo sokuthola ukuhlaselwa kovalo, nakho.

“Kungase futhi kube nezinto ezithile ezisebenza njengezinto ezibangela abantu abafikelwa ukwethuka,” uyanezela. Ukuhamba ngezinto zokuhamba zomphakathi, ukuba sendaweni evaliwe, noma ukubhala isivivinyo konke kungadala futhi kwanele ukuletha kulezi zimpawu esishiwo ngenhla zokuhlaselwa uvalo. Izimo ezithile zezokwelapha nazo zingakhuphula ubungozi bakho. Isibonelo, abantu abanesifuba somoya basengozini ephindwe ka-4.5 yokuhlaselwa wuvalo kunalabo abangenaso isifo sokuphefumula, ngokusho kocwaningo olwenziwe I-American Journal of Respiratory and Critical Care Medicine. Ithiyori eyodwa: Izimpawu ze-asthma, njenge-hyperventilation, zingabangela ukwesaba nokukhathazeka, okungabangela ukuhlaselwa kwe-panic.

Uma uthola ukwethuka, kunezinto ongazenza ukuze uzisize ululame ngokushesha (futhi akukho okudinga ukuphefumulela esikhwameni sephepha). Ngenkathi kufanele uhlale ubona i-doc - futhi uthathe ngokungathi sína ukuhlaselwa uvalo - uma ubona izimpawu zokuhlaselwa ukwethuka okuzayo futhi uhlangabezana nokuhlaselwa, lawa macebiso angakusiza ekushiseni kwesikhashana.

1. Shintsha indawo okuyo. Kungaba lula njengokuvala umnyango wehhovisi lakho, ukuhlala endlini yokugezela, noma ukungena endaweni ethulile e-Starbucks. Ngenkathi ubhekene ne-panic attack, kungase kube nzima kakhulu ukwehlisa ijubane. Ukuthola indawo ethulile okwesikhashana - futhi eneziphazamiso ezimbalwa - kungenza umehluko omkhulu ekumiseni umjikelezo wokwethuka okuzwayo, kusho u-Horowitz. "Hlala phansi, uvale amehlo akho, bese uphefumula kancane nangokuphefumulayo kancane."

2. Sebenzisa ukukhuluma ngokwakho. Kungakhathaliseki ngokuzwakalayo noma engqondweni yakho, khuluma ngokwakho ngalokho ohlangabezana nakho. Isibonelo, ungathi, "Inhliziyo yami ishaya ngokushesha, kuzwakala sengathi ishesha kunangemizuzu emihlanu edlule." “Ukwazi ukuzichaya kulokho okuzizwa kuyingozi kakhulu noma okusabisayo kukusiza ukuthi ukhumbule ukuthi imizwa kuphela futhi nakuba ingakhululekile okwamanje, ayiyona ingozi futhi ngeke ihlale unomphela,” kuchaza uHorowitz.

3. Hamba phambi kwakho. Njengoba amehlo akho evaliwe, zicabange ukwazi ukubhekana nalesi simo. "Zicabange usendaweni lapho ungasabhekene nalezo zimpawu [zokuhlaselwa uvalo] bese ubuyela empilweni yakho yansuku zonke," esho. Lokhu kusiza ubuchopho bakho bakholelwe ukuthi kungenzeka, okungasiza ukuqeda ukwethuka kwakho ngokushesha okukhulu. (Okulandelayo: Qeqesha Umzimba Wakho ukuthi Uzizwe Unengcindezi Encane Ngalesi Sivivinyo Sokuphefumula)

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