Okudingeka Ukwazi Uma Unokuhlaselwa Okuthusayo Ngesikhathi Ushayela

-Delile

• Wazi kanjani ukuthi kungukuhlaselwa kwesibindi?
• Yini ebangela ukwethuka ngenkathi ushayela?
• Ngabe ukuhlaselwa uvalo kutholakala kanjani?
• Amathiphu okubhekana nokuhlaselwa ukwesaba
• Sebenzisa iziphazamiso eziphephile
• Hlanganisa izinzwa zakho
• Phola
• Adonse umoya
• Gxila kuzimpawu zakho, hhayi imicabango engemva kwazo
• Qhubeka ushayela, uma ungaqhubeka ngokuphepha
• Yini ukwelashwa kokuhlaselwa ukwethuka ngenkathi ushayela?
• Ukwelashwa kokuziphatha kwengqondo (CBT)
• Ukwelashwa kokuveza
• Ukwelashwa okuku-inthanethi
• Imithi
• Uyini umbono uma uhlaselwa ukwethuka?
• Ukuthatha

Ukuhlaselwa uvalo, noma izinkathi ezimfushane zokwesaba okukhulu, kungathusa noma ngabe kwenzekani, kodwa kungaba nokukhathaza ikakhulukazi uma kwenzeka lapho ushayela.

Ngenkathi ungahlangabezana nokuhlaselwa ukwethuka kaningi uma unesifo sokukhathazeka noma i-panic disorder, kungenzeka noma ngabe awunayo.

Kodwa kukhona ithemba. Ukuhlaselwa uvalo kuyelapheka, futhi kunezinyathelo ongazithatha ukusiza ukukhulula ukuhlaselwa ukwethuka okuhlasela ngenkathi ungemuva kwesondo.

Wazi kanjani ukuthi kungukuhlaselwa kwesibindi?

Ukushaywa uvalo nokwethuka kungokwesigaba esibanzi sezinkinga zokukhathazeka, kepha ukuhlaselwa ukwethuka nokuhlaselwa ukukhathazeka akufani.

Ukuhlaselwa ukwethuka kaningi kubandakanya izimpawu zomzimba ezingaphazamisa ngokuphelele okwenzayo isikhathi esifushane. Zingakwenza uzizwe unganakiwe noma uhlukane nawe noma umhlaba okuzungezile.

Ngokungafani nokukhathazeka, ukuhlaselwa ukwesaba kuvame ukubonakala kwenzeka ngaphandle kwesizathu.

Funda kabanzi mayelana nokuthi ukuhlaselwa ukwesaba kungazizwa kanjani lapha.

• umuzwa ongazelelwe wokwesaba okukhulu
• ukushaya kwenhliziyo noma ukushaya kwenhliziyo okusheshayo
• ukuluma nesiyezi
• uzizwe sengathi ungaquleka
• unenkinga yokuphefumula noma ukuzwa sengathi uyaxinwa
• isicanucanu
• ukujuluka nokubanda
• ikhanda, isifuba, noma ubuhlungu besisu
• uzizwe sengathi ungalahlekelwa ukulawula
• uzizwe sengathi uzokufa

Ukukhathazeka okukhulu kungabandakanya ezinye zezimpawu ezifanayo. Eqinisweni, usengazizwa sengathi unenkinga yokwethuka. Ukukhathazeka kungahle kukhule kancane futhi kubandakanye nezimpawu zomzwelo, njengokukhathazeka, ukwethuka, noma ukukhathazeka okujwayelekile.

Kungaphikelela futhi isikhathi eside kunokuhlaselwa ukwethuka. Ukukhathazeka kuvame ukudala ukucindezeleka, kodwa akuhlali kukuhlula ngokuphelele.

Ukuba nokuhlaselwa okuthusayo okukodwa kungakwenza ukhathazeke ngokuthi uzoba nokunye. Akuyona into engavamile ukukhathazeka kakhulu ngokuba nokuhlaselwa okuthe xaxa kokushintsha indlela yakho yansuku zonke ukuze uyivimbele.

Yini ebangela ukwethuka ngenkathi ushayela?

Ungaba nokuhlaselwa ukwethuka ngenkathi ushayela ngezizathu eziningi ezahlukene.

Kwesinye isikhathi, ukuhlaselwa ukwesaba kwenzeka ngaphandle kwesizathu esicacile. Kodwa-ke, izici ezithile zingenza ukuhlaselwa ukwethuka kube lula, njenge:

• umlando womndeni wesifo sokuphazamiseka
• ukucindezeleka okukhulu noma izinguquko zempilo
• ingozi yakamuva noma ukuhlukumezeka, ngisho naleyo engahlobene nokushayela

Uma uthola ukwethuka ngezikhathi ezithile, ungahle ukhathazeke ngokuthi uzoba yini futhi, ikakhulukazi esimweni noma endaweni lapho ungazibeka wena noma abanye engozini.

Ukuhlaselwa uvalo kuvame ukusukela ekwesabeni ukulahlekelwa ukulawula, kodwa ukuba nalokhu kukhathazeka empeleni kungenza ukuthi ube namathuba amaningi okuthi uzwe.

Ukuzizwa ukhathazekile, ukwethuka, noma ucindezelekile nganoma yisiphi isizathu ngenkathi ushayela akusho ukuthi uzokwethuka, kodwa lezi zinto zingenza ukuhlasela kube lula futhi.

Ukuhlaselwa ukwethuka kungenzeka futhi ekuphenduleni ukwesaba noma lapho uvezwa yisisulu, njengomcimbi, ukubona, ukuhogela, umsindo, noma umuzwa okukukhumbuza ngokwesaba kwakho noma ngesikhathi lapho uhlaselwe ukwethuka.

Uma une-phobia ungahle ube nokuhlaselwa ukwethuka. Isibonelo, ukuhlangabezana nalokho osabayo kungadala ukuhlaselwa ukwethuka.

Lokhu kungenzeka ngokukhathazeka kokushayela noma i-phobia yokushayela, noma izinto ongase uhlangane nazo ngenkathi ushayela, njengamabhuloho, imigudu, imizimba emikhulu yamanzi, noma izinyosi nezinye izinambuzane osola ukuthi zingangena ngaphakathi emotweni yakho.

Ngabe ukuhlaselwa uvalo kutholakala kanjani?

Ukuhlonza ukwethuka, uchwepheshe wezempilo yengqondo - njengomelaphi, isazi sokusebenza kwengqondo, noma udokotela wezifo zengqondo - uzokucela ukuthi uchaze ukuthi uhlangabezane nani, kwenzeka nini, ukuthi wenzani, nokuthi ukuphi.

Ochwepheshe bezempilo yengqondo baqhathanisa izimpawu ozichazayo nalezo ezibalulwe ku-Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-5) ukusiza ukuthola ukuhlaselwa ukwethuka.

Ukuhlaselwa ukwethuka uqobo akusona isimo sempilo yengqondo, kodwa kungenzeka njengengxenye yesinye isimo, njengokukhathazeka, ukukhathazeka komphakathi, ukucindezeleka kwangemva kokuhlukumezeka (PTSD), ukudangala, nokuphazamiseka kwesibindi, ukusho okumbalwa.

Iphinde ibhekwe njengesicacisi sezimo ezithile zempilo yengqondo, kufaka phakathi ukudangala, i-PTSD, kanye nokuphazamiseka kokusebenzisa kabi izidakamizwa.

Uma uhlaselwa uvalo njalo, ukhathazeka ngokuba nokuningi, futhi ushintshe impilo yakho yansuku zonke noma indlela oziphatha ngayo ukuze ugweme ukuba nakho, ungaba nesifo sokuphazamiseka. Lesi simo sihlukaniswa njengezinkinga zokukhathazeka kwi-DSM-5.

I-panic disorder iyelapheka kakhulu, kodwa uzodinga ukubona uchwepheshe wezempilo yengqondo ukuze uthole ukuxilongwa okunembile futhi anqume ukwelashwa okungcono kakhulu kuwe.

Amathiphu okubhekana nokuhlaselwa ukwesaba

Ukuhlaselwa ukwethuka kungadala ukwesaba nezimpawu zomzimba. Akuvamile ukuthi uzizwe sengathi ungafa, kanye nokunye ukuzwa okungathandeki.

Ungaba nobunzima bokuhlala uzolile lapho uzizwa unesiyezi, unekhanda elincane, noma awukwazi ukuphefumula. Kungase kudingeke ukuthi uphume uphume emotweni yakho ngokushesha.

Uma usendaweni ephephile, ukuphuma emotweni kungakusiza uzizwe ungatatazeli okwamanje, kodwa ngeke kukusize ukubhekana nokuthi yini ebangela ukwethuka kwakho.

Kodwa wenzenjani uma kungaphephile noma kungenzeki ukuthi uphume uphume emotweni yakho? Nawa amathiphu amaningana wokukusiza ubhekane nokuhlaselwa uvalo ngenkathi ushayela:

Sebenzisa iziphazamiso eziphephile

Uma ujwayele ukushayela, ulalele umculo, ama-podcast, noma umsakazo ngenkathi ushayela kungakusiza ukuthi ugxile kokunye ngaphandle kwemicabango yakho ecindezelayo.

Uma uhlala nokukhathazeka noma esinye isimo sempilo yengqondo, umculo ungakusiza ukuthi ubhekane nemicabango nemizwelo ecindezelayo, futhi uvimbele ukwethuka.

Zama ukwenza uhlu lwadlalwayo lwezingoma zakho ozithandayo, zokuphumula noma umculo obandayo. I-podcast elula noma ehlekisayo yombukiso noma umsakazo ungasiza futhi ukugcina ingqondo yakho imicabango engadala ukukhathazeka noma ukucindezeleka.

Hlanganisa izinzwa zakho

Thatha amaswidi amuncu noma abilayo, ushingamu, noma okuthile okubandayo ukuphuze lapho ushayela kwenye indawo. Uma uqala ukwethuka, ncela uswidi noma phuza isiphuzo sakho.

Uketshezi olubandayo noma ukunambitheka okubukhali koswidi kungakusiza ukuthi ubuyise izinzwa zakho futhi ugxile kokunye ngaphandle kokwethuka kwakho. Ukuhlafuna usamu nakho kungasiza.

Phola

Uma uqala ukuzizwa unesiyezi, unekhanda elincane, noma ujuluka, vula umoya opholile noma wehlise amawindi akho. Umoya obandayo ebusweni bakho nasezandleni zakho ungasiza ukunciphisa izimpawu zakho, futhi ungazizwa uzolile.

Adonse umoya

Ukuhlaselwa uvalo kungadala ukuphefumula okuncane futhi kukwenze uzizwe sengathi uyaxinwa. Lokhu kungasabisa, kepha zama ukuphefumula kancane, okujulile. Gxila ekuphefumuleni nasekuphumeni, hhayi ethubeni lokuchanywa.

Ukucabanga ngokungakwazi ukuphefumula kungenza kube nzima ukubamba umoya wakho. Lezi zivivinyo zokuphefumula zingasiza.

Gxila kuzimpawu zakho, hhayi imicabango engemva kwazo

Thatha umoya ophefumulayo ohamba kancane, xhawula izandla zakho uma ziqhaqhazela, bese uvule i-AC uma uzizwa ushisa noma ujuluka - noma i-heater uma ubanda.

Zikhumbuze ukuthi izimpawu zomzimba azibi kakhulu nokuthi zizophela emizuzwini embalwa. Zama ukungacabangi ngokwesaba kwakho. Kungasiza ukuzinikeza okuthile ozogxila kukho, njengesakhiwo esikude noma uphawu okufanele ulubheke.

Qhubeka ushayela, uma ungaqhubeka ngokuphepha

Ukuphusha ukwesaba okuhambisana nokuhlaselwa ukwethuka kungakusiza ukunqobe. Ukwelapha ukwethuka kuvame ukufaka ukuqonda ukuthi noma ngabe kubonakala kusabeka kangakanani, ukuhlaselwa ukwethuka akukulimazi empeleni.

Ukushayela ngokuhlaselwa uvalo kungakusiza uqaphele ukuthi akukulawuli futhi kukuqinisekise ukuthi ungakuphatha ngaphandle kwento embi eyenzekayo. Lokhu kungakusiza uzizwe ukwazi ukubhekana nokuhlaselwa ukwethuka uma unokunye.

Yini ukwelashwa kokuhlaselwa ukwethuka ngenkathi ushayela?

Abantu abaningi abahlaselwa ukwethuka abakaze babe nesibili. Uma unokuhlaselwa okungaphezu kokukodwa, ungahle uthande ukucabanga ngokufinyelela kuchwepheshe wezempilo yengqondo. Ukwelashwa kungakusiza ufunde ukuthi ungabhekana kanjani nokuhlaselwa ukwethuka futhi ubhekane nanoma yiziphi izimbangela.

Uma uhlaselwe kaningi ukwethuka, chitha isikhathi esiningi ukhathazeka ngokuthi uzoba nokunye ukuhlaselwa uvalo, bese uqala ukugwema umsebenzi, isikole, noma ezinye izindawo ojwayele ukuya kuzo, ungahle ube nenkinga yokwethuka.

Cishe ingxenye yesithathu yabantu abanenkinga yokwethuka nayo iba ne-agoraphobia. Lesi simo sifaka ukwesaba okukhulu kokunye ukuhlaselwa uvalo nokungakwazi ukubaleka ngokuphepha. Lezi zimo zingagcina zithinte izinga lakho lempilo futhi zikwenze kube nzima kuwe ngisho nokushiya indlu yakho.

Ukwelashwa kungasiza ekwelapheni i-panic disorder ne-agoraphobia. Nazi izinhlobo ezivame kakhulu zokwelashwa:

Ukwelashwa kokuziphatha kwengqondo (CBT)

I-CBT iyindlela yokwelashwa eyinhloko yokuphazamiseka kovalo, kepha ukwengeza ukuqeqeshwa kwamakhono kungaba nenzuzo enkulu nakakhulu.

Ukubheka abantu abayi-100 bathole ubufakazi obukhombisa ukuthi abantu abathola amandla okuqina nokuqeqeshwa kwamakhono ngaphezu kwe-CBT ejwayelekile babhekana nokuqina okukhulu futhi baba nempilo engcono.

Ukwelashwa kokuveza

Ukwelashwa kokuvezwa kungakusiza nokuthi ubhekane nokuhlaselwa ukwethuka okwenzeka ngenxa ye-phobia noma esinye isimo esesabekayo. Le ndlela ibandakanya ukuziveza kancane kancane kulokho osabayo ngosizo lomelaphi.

Uma wesaba ukushayela, noma izinto ongase uhlangane nazo ngenkathi ushayela, njengamabhuloho noma imigudu, ukwelashwa kokuchayeka kungakusiza ufunde ukunqoba ukwesaba kwakho. Lokhu kunganciphisa noma kuqede ukwethuka.

Ukwelashwa okuku-inthanethi

Ukwelashwa okuku-inthanethi kungasiza futhi ngenkinga yokwethuka nokuhlaselwa ukwethuka. Uhlobo olutholakele lwe-CBT olususelwa ku-inthanethi, olubizwa nge-Panic Online, lwalunezinzuzo ezifanayo zabahlanganyeli njengokwelapha ubuso nobuso.

Imithi

Eminye imishanguzo ingasiza futhi ngezimpawu zokuhlaselwa ukwethuka, yize zingabheki noma yiziphi izimbangela zokuhlaselwa ukwethuka. Imithi udokotela wezifo zengqondo angayibeka ifaka phakathi:

• i-serotonin reuptake inhibitors ekhethiwe (SSRIs)
• i-serotonin-norepinephrine reuptake inhibitors (SNRIs)
• benzodiazepines

I-Benzodiazepines ingaba umlutha, ngakho-ke uzoyisebenzisela isikhathi esifushane kuphela. Isibonelo, zingakusiza ukuphatha izimpawu zokuhlaselwa ngamandla okukhulu ukuze uzizwe ukwazi ukusebenza kunembangela yazo yokwelashwa.

Uyini umbono uma uhlaselwa ukwethuka?

Ukuhlaselwa ukwethuka nokuphazamiseka kwesifo ngokuvamile kuyathuthuka ngokwelashwa, futhi uchwepheshe wezempilo yengqondo angakusiza uthole ukwelashwa okukusebenzela kangcono.

Ngenkathi ukwelashwa, kuwumqondo omuhle ukuzama ukuqhubeka nokwenza izinto ojwayele ukuzenza, kufaka phakathi ukushayela. Uma ugwema ukushayela ngenxa yokwesaba ukuhlaselwa uvalo, ungakuthola kunzima kakhulu ekugcineni ukuqala ukushayela futhi.

Zama ukushayela amabanga amafushane noma emigwaqeni ethulile lapho ungazijwayeza ngokuphepha ukuphefumula okujulile noma ezinye izindlela zokuphumula uma uqala ukuzwa izimpawu zokwethuka. Kungasiza futhi ukuhamba nomngani omethembayo noma ilungu lomndeni lapho ushayela.

Ukuthatha

Abantu abaningi bazizwa besaba noma bekhathazekile lapho beshayela. Uma uzizwa uzizwa wesaba ngokweqile futhi unezimpawu zomzimba, ungahle ube nokuhlaselwa ukwethuka.

Uma ngabe uhlaselwe ukwesaba ngemuva kwesondo noma ukhathazeka ngokuba nakho, cabanga ukukhuluma nomelaphi. Ukwelashwa kungasiza ekuvikeleni ukwethuka ngenkathi ushayela futhi kukusize ukuthi wakhe amasu okubhekana nokwesaba kwakho mayelana nokushayela.