Ukwelashwa Kwemvelo Kwe-Panic Syndrome

-Delile

• 1. Ukuphefumula kancane futhi okujulile
• 2. Cabanga indawo ephephile
• 3. UYôga
• 4. I-Aromatherapy
• 5. Ama-Pilates
• 6. Ukuthena
• 7. Ukuvivinya umzimba
• 8. Ama-teas apholisayo

Ukwelashwa kwemvelo kwePanic Syndrome kungenziwa ngamasu okuphumula, ukuzivocavoca umzimba, ukutshopa, i-yoga kanye nokusetshenziswa kwamakhambi emvelo ngokusebenzisa i-aromatherapy kanye nokusetshenziswa kwetiye.

Lesi sifo sibonakala ezingeni eliphakeme lokukhathazeka nangokuhlaselwa ukwethuka okuvela ngokuzumayo, kubangele izimpawu ezifana nokujuluka okubandayo, ukushaya kwenhliziyo, isiyezi, ukudlikizela nokuthuthumela emzimbeni. Ukuhlasela kuvame ukuhlala cishe imizuzu eyi-10, kepha kungavinjelwa ngemithi yokwelapha njengoba kukhonjisiwe ngezansi.

Amasu okuphumula asetshenziselwa ukudambisa umzimba nokuphazamisa ingqondo ekuhlaselweni ukwethuka, futhi ingasetshenziswa nsuku zonke noma phakathi nezimpawu zokuqala zesimo esibucayi. Phakathi kwamasu kukhona:

1. Ukuphefumula kancane futhi okujulile

Ukuphefumula ngokunensa nangokujulile kusiza ekunciphiseni ukuphefumula okuncane nokunciphisa ukushaya kwenhliziyo, futhi kufanele ulandele lezi zinyathelo:

• Hlala uqonde umhlane wakho noma ume ngomzimba uqonde;
• Vala amehlo bese ubeka izandla zakho esiswini sakho;
• Adonse umoya ubala uye ku-5 kancane, ukhukhumaze isisu ukusigcwalisa ngomoya;
• Khipha umoya futhi ubala ufike ku-5 kancane, ukhiphe umoya esiswini bese ucindezela imisipha yalesi sifunda.

Le nqubo kufanele iphindwe izikhathi eziyishumi noma imizuzu emihlanu.

2. Cabanga indawo ephephile

Ukuze usebenzise le nqubo yokubona, umuntu kufanele acabange ngendawo yangempela edlulisa ukuthula nokuphepha noma idale indawo yokucabanga, ecabanga ngayo yonke imininingwane esiza ukuletha ukuthula.

Ngakho-ke, kubalulekile ukucabanga nokuchaza imininingwane efana nokuzwa komoya opholile emzimbeni, iphunga lolwandle, umsindo wempophoma, ukuthamba kombhoxo noma usofa, ingoma yezinyoni nombala we isibhakabhaka. Imininingwane eminingi, ingqondo iyozizwa ivikeleke ngokwengeziwe, ikhuthaza ukwenziwa ngcono kwezimpawu zokuhlaselwa ukwethuka.

3. UYôga

I-Yoga umkhuba ohlanganisa ukunwebeka, ukulawula ukuphefumula nokuqinisa imisipha. Ukuzijwayeza i-yoga njalo kudambisa ukucindezeleka nokukhathazeka, okusiza ukuvimbela ukwethuka.

Ngaphezu kwalokho, izindlela ezifundwayo nezindlela zokulawula ukuphefumula zisiza ukuqeda ukungezwani emzimbeni ngesikhathi senhlekelele, kulawula ukuphefumula, ukushaya kwenhliziyo nokusiza ingqondo ukuthi isuke ekugxileni kokwesaba nokwesaba.

4. I-Aromatherapy

I-Aromatherapy isebenzisa owoyela ababalulekile abavela ezitshalweni ezishukumisa izindawo ezahlukahlukene zobuchopho futhi zinciphise ukukhathazeka, futhi ingasetshenziswa ngamafutha wokubhucungwa, ngesikhathi sokugeza noma nge-diffuser ekhipha iphunga egumbini.

Ukwelapha i-panic syndrome, uwoyela ofanele kakhulu uwoyela obalulekile womsedari, i-lavender, i-basil ne-Ylang Ylang, anezinto zokutholisa nezokulwa nokucindezelwa, ezisiza ukulawula ukushaya kwenhliziyo nokuphumuza imisipha. Bona ukuthi uwasebenzisa kanjani amafutha ku: Aromatherapy ukukhathazeka.

5. Ama-Pilates

Ama-pilates ukuzivocavoca okusebenza kuzo zonke izifunda zomzimba, kusiza ukuqinisa imisipha namathambo nokulawula ukuphefumula.

Le ndlela iqeda ukukhathazeka ikakhulukazi ngenxa yokulawulwa kokuphefumula, futhi isiza ukulwa nezimpawu zesifo sokuphapha ngokwandisa ukuhlangana kwezimoto nokuqwashisa ngomzimba, kusiza ekunqobeni ukwesaba ngesikhathi senhlekelele.

6. Ukuthena

I-acupuncture yindlela yokwelashwa yemvelaphi yaseChina esiza ukulawula amandla omzimba nokuzola ingqondo, ukunciphisa ukucindezeleka, ukukhathazeka kanye nokuqina kwemisipha nobuhlungu.

Imvamisa nohlobo lwenqubo esetshenziswa ekuhlinzeni umuntu ngokuthoma kuyahlukahluka ngokuya ngezimpawu ezivezwa yisiguli, kepha amaseshini masonto onke avame ukusetshenziswa ekuqaleni kokwelashwa, okungabekwa eceleni njengoba ukuhlaselwa ukukhathazeka nokwethuka kuncipha.

7. Ukuvivinya umzimba

Ukuzivocavoca umzimba, ikakhulukazi imisebenzi yokuvivinya umzimba njengokuhamba ngebhayisikili nokuhamba ngezinyawo, kusiza ukukhulula ukungezwani komzimba kanye nengcindezi, okuhlobene ngqo nokuvimbela ukwethuka.

Ngakho-ke, ukunciphisa ukukhathazeka umuntu kufanele enze imikhuba efana nokubhukuda, ukuhamba ngezinyawo, ukuhamba ngebhayisikili noma eminye imidlalo eletha ubumnandi okungenani ama-3 ngesonto, kubalulekile futhi ukudla okunempilo nokulala okungenani amahora ayi-7 ngosuku.

8. Ama-teas apholisayo

Ezinye izitshalo zinezinto zokwehlisa umoya futhi zingadliwa ngendlela yetiye, zisiza ukunciphisa ukukhathazeka. Ngakho-ke, ukulawula nokuvimbela ukwethuka, umuntu angasebenzisa izitshalo ezifana ne-valerian, i-chamomile, i-passionflower, i-lemon balm ne-Gotu Kola. Bona ukuthi ungazisebenzisa kanjani lezi zitshalo nezinye izinto zokunciphisa umzimba lapha.

Kodwa-ke, ezimweni ezinzima kakhulu kungadingeka ukwelashwa nodokotela wezifo zengqondo ekwelashweni kokuziphatha kanye nezikhathi zokwelashwa kwengqondo, njengoba nje kungadingeka ukuthatha imishanguzo efana ne-Alprazolam noma iParoxetine. Bona ukuthi yimaphi amakhambi angasetshenziswa kumakhambi wokwelapha i-Panic Syndrome.

Futhi, ukunqoba ngokushesha inkinga, bona ukuthi wenzeni ngesikhathi sokuhlaselwa ukwethuka.