Nakhu Okufanele Ukwenze Uma Unenkinga Yokwethuka Esidlangalaleni

-Delile

• 1. Gcina “ikhithi yokwehlisa umoya” esikhwameni noma emotweni yakho
• 2. Zihambise endaweni ephephile
• 3. Cela usizo uma uludinga
• 4. Zithobe ngendlela obuzokwenza ngayo ekhaya
• 5. Hlala lapho ukhona
• Ukusebenzisa lezi zindlela kungasiza ekususeni amandla okuhlaselwa ngumphakathi

Ukuhlaselwa uvalo emphakathini kungasabisa. Nazi izindlela ezi-5 zokuzulazula kuzo ngokuphepha.

Eminyakeni eminingana edlule, ukuhlaselwa ukwesaba bekuyingxenye yempilo yami.

Imvamisa ngibalelwa kabili noma kathathu ngenyanga, yize nginezinyanga ngingenayo nhlobo, futhi zivame ukwenzeka ekhaya. Lapho umuntu eqala ekhaya, ngiyazi ukuthi ngingafinyelela ku-oyela wami obalulekile we-lavender, ingubo enesisindo, nemithi uma ngiyidinga.

Kungakapheli nemizuzu emingaki, ukushaya kwenhliziyo yami kuyehla futhi ukuphefumula kwami ​​kujwayelekile.

Kepha ukuhlaselwa ngokwesaba emphakathini? Leso yisimo esihluke ngokuphelele.

Ngaziwa ngokwethuka ezindizeni, okuyindawo ejwayelekile yokwethuka ngokujwayelekile. Kodwa futhi zenzeka ezindaweni ezingalindelekile nhlobo, njengesitolo lapho ngicindezelwa yimigwaqo eqinile nezixuku. Noma ngisho nohambo olubuka ihlengethwa lapho amagagasi ecekela phansi ngokungabekezeleleki.

Emqondweni wami, ukuhlaselwa esidlangalaleni kokwesaba esidlangalaleni kunamathela ngaphandle ngoba bezwe kukhulu kakhulu futhi bengingazimisele.

UDkt. Kristin Bianchi, isazi sokusebenza kwengqondo eMaryland's Center for Anxiety & Behaeveal Change, ukholelwa ukuthi ukwethuka komphakathi kuletha izinselele zabo ezihlukile.

"Kujwayele ukubacindezela kakhulu abantu ukuthi bahlaselwe ukwethuka emphakathini kunasekhaya ngoba banokufinyelela okulula emisebenzini yokwehlisa umoya nakubantu emakhaya abo kunalokho abebengakwenza endaweni yomphakathi," esho.

"Ngaphezu kwalokho, ekhaya, abantu bangabhekana nokuhlaselwa kwabo ukwesaba 'ngasese' ngaphandle kokwesaba ukuthi omunye umuntu uyakubona ukucindezeleka kwabo futhi bazibuze ukuthi yini engase ibe yinkinga, '' uyanezela.

Ngaphezu kokuzizwa ngingakulungele, kwakufanele futhi ngibhekane nokuzizwa nginamahloni nokululazeka kokuhlaselwa uvalo phakathi kwabantu engingabazi. Futhi kubonakala sengathi angingedwa kulokhu.

Ukucwaswa nokuhlazeka, uBianchi uyachaza, kungaba yingxenye enkulu yokuhlaselwa kwabantu ngokwesaba emphakathini. Uchaza amaklayenti aveza ukuthi ayesaba "ukuzidonsela amehlo noma 'ukwenza indawo'" ngesikhathi sokuhlaselwa kwabantu ngokwesaba.

“Bavame ukubika bekhathazekile ngokuthi abanye bangacabanga ukuthi 'bayahlanya' noma 'abazinzile.'”

Kodwa uBianchi ugcizelela ukuthi kubalulekile ukukhumbula ukuthi izimpawu zokuhlaselwa uvalo kungenzeka zingabonakali nakubantu abanye.

"Kwezinye izimo, ukucindezeleka komuntu kungabonakala kakhulu kumuntu wangaphandle, kodwa lokho akusho ukuthi [umfokazi] uzobe eseqa eziphethweni ezesabekayo mayelana [nomuntu obhekene nokuhlaselwa uvalo]. Izingqapheli zingamane zicabange ukuthi ogulayo akazizwa kahle, noma ukuthi bacasukile futhi banosuku olubi, ”uyanezela.

Ngakho-ke yini okufanele uyenze uma uzithola uhlaselwa ukwethuka emphakathini? Sicele iBianchi ukuthi sabelane ngamathiphu amahlanu okuhamba ngayo ngendlela enempilo. Nakhu akusikisela:

1. Gcina “ikhithi yokwehlisa umoya” esikhwameni noma emotweni yakho

Uma wazi ukuthi ujwayele ukuhlaselwa ukwethuka okwenzeka ngaphandle kwekhaya lakho, woza uzilungiselele ngekhithi encane, yeselula.

UDkt. Bianchi uncoma ukufaka izinto ezingakusiza wehlise ukuphefumula kwakho futhi uxhumane nesikhathi samanje. Lezi zinto zingafaka:

• amatshe abushelelezi
• amafutha abalulekile
• isongo lobuhlalu noma umgexo wokuthinta
• ibhodlela elincane lamagwebu ukuqhuma
• izitatimende zokubhekana ezibhalwe kumakhadi ezinkomba
• mints
• incwadi yokufaka imibala

2. Zihambise endaweni ephephile

Ukuhlaselwa uvalo kungashiya umzimba wakho uzizwe ukhubazekile, ngakho-ke kungaba nzima ukuphuma esixukwini noma endaweni ephephile, ethule. Uma lokhu kwenzeka, yenza okusemandleni akho ukunyakazisa umzimba wakho futhi uthole indawo engenawo umsindo ngokuqhathaniswa futhi enesikhuthazo esincane kunendawo enkulu yomphakathi.

“Lokhu kungasho ukuphuma ngaphandle lapho kunesikhala esiningi nomoya opholile, ukuhlala ehhovisi elingenalutho uma usebenza, ukuthuthela emgqeni ongenalutho ezintweni zokuhamba zomphakathi, noma ukufaka amahedfoni akhansela umsindo uma kungenakwenzeka ukuthola indawo ethulile kunoma iyiphi yalezi zilungiselelo, ”kuchaza uBianchi.

Uma ukuleso sikhala esisha, noma uvule ama-headphone akho okukhansela umsindo, uBianchi uphinde weluleke ukuthi uthathe ukuphefumula okuhamba kancane, okujulile futhi usebenzise amanye amathuluzi okubhekana nawo ukuze ulawule ukwethuka.

3. Cela usizo uma uludinga

Ukuhlaselwa kwakho uvalo kungaba nzima kangangokuba uzizwe sengathi awukwazi ukuyisingatha wedwa. Uma uwedwa, kulungile impela ukucela usizo kothile oseduze.

“Ayikho indlela eyodwa ebekiwe yokucela usizo ngesikhathi sokwethuka. Ngoba umuntu ojwayelekile osemgwaqweni kungenzeka angazi ukuthi enzeni ukuphendula isicelo sokusiza umuntu ohlaselwe ukwethuka, kungasiza ukubhala phansi ekhadini ngaphambi kwesikhathi ongase ukudinge kumuntu ongamazi umcimbi onjalo, ”kweluleka uBianchi.

"Ngaleyo ndlela, ungabheka lolu hlu ukuze ugijime inkumbulo yakho uma ubungadinga usizo lomuntu ongaziwa ngesikhathi kuhlaselwa ukwethuka."

UBianchi uyanezela ukuthi, lapho wenza isicelo sosizo, kusebenza kahle kakhulu ukuchaza ngaphambili ukuthi unokwethuka futhi udinga usizo oluthile. Bese usho ngokuqondile ukuthi uluphi uhlobo losizo oludingayo, njengokuboleka ifoni, ukumisa ikhumbi noma ukucela indlela eya esikhungweni sezokwelapha esiseduze.

4. Zithobe ngendlela obuzokwenza ngayo ekhaya

Uma usesidlangalaleni, phendukela kuzindlela zakho ezijwayelekile zokubhekana nosizo, kusho uBianchi.

Uqamba ezinye zezindlela eziphumelela kakhulu njengezi:

• ukubambezela ukuphefumula kwakho (ungasebenzisa uhlelo lokusebenza leselula ukukusiza uphumule)
• ukuphefumula kusuka ku-diaphragm yakho
• ukuziletha kumzuzu wamanje
• phinda izitatimende zokubhekana nazo ngaphakathi

5. Hlala lapho ukhona

Okokugcina, uDkt.Bianchi uncoma ukuthi ungabuyeli ngqo ekhaya uma kwenzeka ukwethuka endaweni yomphakathi. Esikhundleni salokho, ukhuthaza amaklayenti ukuthi ahlale lapho ekhona futhi ahlanganyele kunoma yiziphi izenzo zokuzinakekela ezitholakalayo.

Lokhu kungafaka:

• ukuphuza isiphuzo esifudumele noma esipholile
• ukuthola ukudla okugcwala ushukela wegazi
• ukuthatha uhambo lokungcebeleka
• ukuzindla
• ukufinyelela kumuntu osekelayo
• ukufunda noma ukudweba

Ukusebenzisa lezi zindlela kungasiza ekususeni amandla okuhlaselwa ngumphakathi

Ukuhlaselwa ukwethuka esidlangalaleni kungasabisa, ikakhulukazi uma ungakulungele futhi uwedwa. Ukwazi amasu wokuthi ungayisebenzisa kanjani eyodwa, uma kwenzeka noma nini, noma kunjalo, kungasho ukukhipha amandla okuhlaselwa ngumphakathi.

Cabanga ukuzijwayeza ngamasu abhalwe ngenhla. Futhi ukuthola eminye imininingwane yokuthi ungazulazula kanjani ku-panic attack, hamba lapha.

UShelby Deering ungumbhali wezindlela zokuphila ezinze eMadison, eWisconsin, oneziqu zobuntatheli. Ugxile ekubhaleni mayelana nokuphila kahle futhi kule minyaka engu-13 edlule ubambe iqhaza ezitolo zikazwelonke okubalwa kuzo iPrevention, Runner’s World, Well + Good, nokuningi. Lapho engabhali, uzomthola ezindla, ecinga imikhiqizo emisha yobuhle bemvelo, noma ehlola imikhondo yasendaweni nomyeni wakhe no-corgi, uGinger.