Yebo, Ukuhlasela Kwe-Panic Okubangelwa Ukujima Kuyinto Yangempela

-Delile

• I-Panic Attacks: Okuyisisekelo
• Yini Ebangela Ukuhlaselwa Kokwesaba Okubangelwa Ukuzivocavoca?
• Ingabe Ezinye Izivivinyo Zivusa Kakhulu Kunezinye?
• Okufanele Ukwenze Uma Usebenza Futhi Uhlaselwa I-Panic Attack
• Ungakuvimbela Kanjani Ukuhlaselwa Kwesimo Sokuzivocavoca
• Buyekeza kwe-

Ayikho into ejabulisa ukwedlula ukugijima kahle lapho lokho kukhuphuka kwama-endorphin kukwenza uzizwe sengathi uphezulu emhlabeni.

Kodwa-ke, kwabanye abantu, lokho kuzivocavoca okuphezulu kungazizwa ngokuyingozi phezulu. Esikhundleni sokujaha ukuphila kahle, imizwa yokukhathazeka okukhulu ingalandela ukuvivinya umzimba okukhandlayo, okubangela izimpawu ezidumazayo njengokushaya kwenhliziyo, isiyezi, nomuzwa wokwesaba okukhulu.

I-Yep, kungukushaywa uvalo, futhi kungalimaza ngokuphelele, kusho u-Eva Ritvo, M.D., udokotela wezifo zengqondo waseMiami — kangangoba abantu bangaze badidanise lezi zimpawu zokukhubazeka nalezo zesifo senhliziyo.

Ingabe lokhu kuzwakala kujwayelekile? Qhubeka ufunda ukuze uthole ukuqonda okwengeziwe kokuthi kungani ukuhlaselwa ukwethuka okubangelwa ukujima kungenzeka, ukuthi bazizwa kanjani, nokuthi yini okufanele uyenze uma ucabanga ukuthi usengozini.

I-Panic Attacks: Okuyisisekelo

Ukuqonda ukuthi kwenzeka kanjani ukuhlaselwa ukwethuka okubangelwa ukuzivocavoca umzimba, kuyasiza ukudweba isithombe sokwenzeka emzimbeni wakho ngesikhathi sokuhlaselwa uvalo njalo.

"Ukuhlaselwa uvalo yisimo sokuvuka ngokweqile okungahambisani nesimo, futhi imvamisa uzizwa ungathandeki neze," kusho uDkt Ritvo.

Ukuhlaselwa uvalo kuqala ngaphakathi kwengxenye yobuchopho ebizwa ngokuthi i-amygdala, ebizwa ngokuthi "isikhungo sokwesaba" futhi idlala indima ebaluleke kakhulu ekuphenduleni kwakho ezimweni ezisongelayo, ngokusho kuka-Ashwini Nadkarni, M.D., ongudokotela wezifo zengqondo eHarvard Medical School. "Ngaso sonke isikhathi lapho ubhekene nohlobo oluthile lokugqugquzela ukwesaba, ubuchopho bakho buzothatha ulwazi lwezinzwa kuleso sivuso sosongo (ngokwesibonelo, kungaba okubonakalayo, okuthintekayo, noma uma kwenzeka uvivinya umzimba, imizwa yomzimba) futhi idlulisele ku-amygdala, "usho kanje.

Lapho nje i-amygdala isibaselwe, iqala ukuqhuma kwemicimbi ngaphakathi emzimbeni, kusho uDkt. Nadkarni. Lokhu kuvame ukwenza kusebenze isimiso sezinzwa esinozwelo (okubangela ukulwa komzimba noma ukusabela kwendiza) futhi kucuphe ukukhululwa kwenani elikhulu le-adrenaline. Lokhu-ke, ngokuvamile kuvame ukuveza izimpawu ezibonisa ukwesaba: ukushaya kwenhliziyo, ukushaya ngamandla noma ukusheshisa kwenhliziyo, ukujuluka, ukuthuthumela noma ukuqhaqhazela, ukuphelelwa umoya, ubuhlungu besifuba, nokunye.

Yini Ebangela Ukuhlaselwa Kokwesaba Okubangelwa Ukuzivocavoca?

Kunezici ezimbalwa ezahlukahlukene lapho udlala i-panic attack vs. i-panic attack ejwayelekile.

Okokuqala, ukweqisa kwe-lactic acid kungaba esinye sezizathu eziyinhloko zokuhlasela, kusho uDkt. Ritvo. I-ICYDK, i-lactic acid iyinhlanganisela edalwa ngumzimba wakho ngesikhathi sokuzivocavoca okukhulu.Ungase ucabange ngakho njengesizathu semisipha yakho ebuhlungu, kepha lokho kwakhiwa kwe-lactic acid kuthinta nengqondo yakho. Abanye abantu banenkinga enkulu yokususa i-lactic acid ebuchosheni babo kunabanye, kusho uDkt. Ritvo. Njengoba le asidi yakha, ingadala ukuthi i-amygdala ishise ngokweqile, ekugcineni iholele ekuhlaselweni ukwesaba.

“Uma uphefumula ngokushesha okukhulu noma nge-hyperventilate, kubangela izinguquko emazingeni akho e-carbon dioxide nomoya-mpilo egazini lakho,” kuchaza uDkt. Nadkarni. "Lokhu kwenza ukuthi imithambo yegazi yobuchopho ibe mncane futhi i-lactic acid yakheke ebuchosheni. Ukuzwela kwe-amygdala kule acidity (noma 'ukudubula ngokweqile') kuyingxenye yalokho okwenza abantu abathile babe sengozini yokwethuka."

Futhi, izinga eliphakeme lokushaya kwenhliziyo nezinga lokuphefumula (okufana nokuzivocavoca) zombili kubangela ukuphuma kwe-cortisol, i-hormone yokucindezela komzimba, kusho uDkt Ritvo. Kwabanye abantu, kushayela ukusebenza kwakho kokuzivocavoca; kwabanye, leyo cortisol ingaholela ekukhuphukeni kokujuluka nokugxila okulinganiselwe, okungashisa imizwa ye-hyperarousal nokwethuka.

UDkt. Nadkarni uyayiphula:

“Phakathi kwezimpawu zokuhlaselwa ukwethuka ukuphefumula okungajulile, inhliziyo egijima, izintende zezandla ezijulukayo kanye nomuzwa wokuthi ungaphandle komzimba—futhi kwenzeka ukuthi uma uzivocavoca inhliziyo yakho ishaye ngamandla. phezulu, uphefumula ngokushesha, futhi ujuluke.

Lokhu, kunjalo, kuvamile ngokuphelele. Kodwa uma unokukhathazeka noma, ngesinye isikhathi okungahleliwe, lalelisisa noma kakhulu ukunaka izinga lokuvuka komzimba wakho, ungahle ukutolika kabi ukusabela okujwayelekile komzimba wakho ekuzivocavoca umzimba, futhi kungahle kube nokuhlaselwa ukwethuka. Uma-ke uba novalo lokuzizwa ngale ndlela futhi, ukwesaba ukwethuka esikhathini esizayo yikhona okuhlangana ndawonye ukuze kuchaze ukuphazamiseka kovalo. "

Ashwini Nadkarni, M.D.

Ubani osengozini yokuhlaselwa ukwethuka okubangelwa ukuzivocavoca? Akunakwenzeka ukuthi noma ubani athuke ekilasini lokuphotha; abantu abanenkinga engaphansi kokukhathazeka noma i-panic disorder (noma ngabe batholakele noma kungenjalo) bathambekele kakhulu ekuhlaselweni ukwesaba okubangelwa ukuzivocavoca umzimba, kusho uDkt. Nadkarni. “Ucwaningo lukhombisa ukuthi abantu abane-panic disorder bayazwela kakhulu ngokofuzo uma behogela i-carbon dioxide, enyusa i-acidity ebuchosheni,” usho kanje. "I-Lactate ihlale ikhiqizwa futhi ihlanjululwe ebuchosheni - ngisho noma ungatholakali ukuthi unanoma yiluphi uhlobo lwe-mood disorder-kodwa ukuthambekela kofuzo lokuyikhiqiza nokuqoqa kungakhuphula kokubili ukuthambekela komuntu ukuzwa ukuhlaselwa kwesibindi ngokujwayelekile kanye nengozi yokwethuka. ukuhlaselwa ngesikhathi sokujima."

Ingabe Ezinye Izivivinyo Zivusa Kakhulu Kunezinye?

Nakuba ukugijima noma ikilasi le-Zumba lingase liqede ukucindezeleka kwabanye abantu, ukuvivinya umzimba okufana nalokhu ngokuvamile kungabangela ukuhlaselwa kovalo ezigulini ezine-panic disorder, kusho uDkt. Nadkarni.

Ukuzivocavoca kwe-Aerobic (noma i-cardio), ngokwemvelo, kusebenzisa umoya-mpilo omningi. (Igama elithi “aerobic” ngokwalo lisho “ukudinga umoya-mpilo.”) Umzimba wakho uphoqeleka ukuba ujikeleze igazi ngokushesha ukuze uthole umoya-mpilo emisipha yakho, okuphakamisa izinga lokushaya kwenhliziyo yakho futhi kugunyaze ukuba uphefumule ngokushesha nangokujulile. Ngenxa yokuthi lezi zinto ezimbili zandisa i-cortisol emzimbeni futhi zibangela i-hyperarousal, ukuzivocavoca umzimba kungaba namathuba amaningi okudala ukuhlaselwa ukwethuka kunokuthi, iseshini yokuphakamisa isisindo esisheshayo noma isigaba se-barre, esingakhuphi izinga lokushaya nokuphefumula kwakho.

Kodwa-ke, kufanele uqaphele ukuthi ukuvivinya umzimba uqobo akulona icala; konke kumayelana nendlela umzimba wakho osabela ngayo kulo msebenzi.

"Ukushaya kwenhliziyo ethile akuyona into ebangela ukwethuka, kodwa kunalokho, ukuthi umuntu ukuhumusha kanjani ukusebenza komzimba okujwayelekile ngesikhathi sokuzivocavoca umzimba."

UDkt. Nadkarni

Futhi, ngokuhamba kwesikhathi, ukuzibandakanya ekuzivocavoca umzimba njalo kungaba empeleni Usizo.Ucwaningo olusha lubheke imiphumela yokuzivocavoca nge-aerobic kwizimpawu zokukhathazeka ezigulini ezine-panic disorder (PD), futhi lathola ukuthi ukuvivinya umzimba nge-aerobic kubangela ukwanda okukhulu kokukhathazeka-kepha ukuthi ukwenza kancane kokuzivocavoca umzimba kukhuthaza ukwehla kwamazinga okukhathazeka okuphelele, ngokocwaningo lwakamuva olushicilelwe yilo magazini Ukuzilolonga Nemitholampilo Kwezempilo Yengqondo. Kungani? Kubuyela kulokho kwakhiwa kwe-lactic acid: "Kucatshangelwa ukuthi ukuzivocavoca kunganciphisa ukukhathazeka ngokuthuthukisa ikhono lobuchopho lokuvikela ukuqongelela kwe-lactic acid," kusho uDkt. Nadkarni.

Ngakho-ke uma ulula kahle indlela yakho yokuzivocavoca i-cardio futhi uyenza njalo, kungasiza ukunciphisa ukukhathazeka okuphelele (ngaphezu kokuthuthukisa impilo yenhliziyo nokunciphisa izimpawu zokucindezeleka kwabanye ababambiqhaza, ngokusho kocwaningo). (Ubufakazi: Indlela Owesifazane Omunye Asebenzise Ngayo Ukuqina Ukunqoba Ukukhathazeka Kwakhe)

Okufanele Ukwenze Uma Usebenza Futhi Uhlaselwa I-Panic Attack

Uma uhlaselwa uvalo ngenkathi uzivocavoca, kunezinto ezimbalwa ongazenza ukusiza ukwehlisa umoya, ngokusho kukaDkt Ritvo:

• Misa ukuzivocavoca ubone ukuthi ungakwazi yini ukunciphisa ukushaya kwenhliziyo yakho.
• Zama ukuvocavoca ukuphefumula okujulile [ngezansi].
• Uma usebenza ngaphakathi, thola umoya omusha (uma kungenzeka).
• Thatha eshaweni noma ebhavini efudumele, uma unokufinyelela okukodwa.
• Ukukhuluma noma ukufonela umngane kuvame ukudambisa ukukhathazeka.
• Kungazizwa kukuhle ukwelula noma ukubeka phansi kuze kube yilapho ukukhathazeka kwehla.

Zama lezi zivivinyo ezimbili zokuphefumula ezinconywe nguDkt Ritvo ukunciphisa ukukhathazeka:

4-7-8 indlela yokuphefumula: Hofuza kancane ukubala okune, ubambe izikhathi eziyisikhombisa, bese ukhipha umoya izikhathi eziyisishiyagalombili.

Amasu okuphefumula ebhokisini: Donsela izibalo ezine, bamba ukubala okune, ukhiphe ngamanani amane, bese ume kancane ukubala okune ngaphambi kokuhogela futhi.

Uma uphume ngaphandle kolawulo ngesikhathi sokuzivocavoca kwakamuva, ukubheja kwakho okuhle kakhulu (ukuqagele!) Ukubona udokotela wakho. UDkt. Ritvo weluleka ukukhuluma nodokotela wakho mayelana nokubhukha isikhathi sokubonana nodokotela wengqondo njengoba laba basebenzi abaqeqeshiwe bangakunikeza imithi yokusiza labo abaphethwe ukukhathazeka okuwohlozayo noma bakusize uthole izindlela zokuyilawula. (P.S. Ubuwazi ukuthi kunamathani wezinhlelo zokusebenza zokwelapha manje?)

Ungakuvimbela Kanjani Ukuhlaselwa Kwesimo Sokuzivocavoca

Uma ufuna ukuphindela ekushintsheni kwezinto ngokuhlakanipha kokuzivocavoca, kuyasiza ukwazi ukuthi kungakanani ukuvivinya umzimba okungabekezelelwa ukuze ungakuqali ukuhlaselwa uvalo, kusho uDkt. Ritvo.

Ukuzivocavoca okufana ne-Pilates noma i-yoga kungasiza kakhulu ngoba kuhlanganisa ukuphefumula nokunyakaza futhi kukusiza ukuthi ugxile ekuphefumuleni okude, okuhamba kancane. Ibuye ivumele nezikhathi zokuphumula phakathi kokubheka okusebenzayo, okugcina kuvumela inhliziyo yakho namazinga okuphefumula ukuthi anciphise ijubane. (Okuhlobene: I-Case for Calmer, Ukusebenza Okuncane Okunamandla)

Kodwa njengoba ukuzivocavoca inhliziyo yakho kubalulekile, awukwazi ukweqa cardio unomphela. UDkt Ritvo uphakamisa ukuthi usebenze ngendlela yakho emuva ekuzivocavoca umzimba ngokwengeziwe. Ukuhamba ngesivinini kuyindawo enhle ongayiqala, ngoba unganciphisa ijubane noma ume uma ubona sengathi inhliziyo yakho igijima kakhulu, usho kanje. (Zama lo msebenzi wokuhamba ngezinyawo ngokujikijelwa kwezinqe ezimbalwa.)

Isikhathi eside, ukuzibandakanya emikhubeni ethile (njengokuzelula nokwenza izivivinyo zokuphefumula) njalo kungasiza ukugcina ukwethuka. "Ukuhlaselwa ukwesaba kugcwalisa ngokweqile isimiso sezinzwa esizwelayo," kusho uDkt Ritvo. "Noma yini ongayenza ukuqinisa uhlangothi oluhlukile lwesistimu yakho yezinzwa kungasiza ekuvikeleni ukwethuka okuzayo esikhathini esizayo."

"Ukuhlaselwa ukwesaba kugcwalisa ngokweqile isimiso sezinzwa esizwelayo. Noma yini ongayenza ukuqinisa uhlangothi oluphambene nohlelo lwakho lwemizwa kungasiza ekuvimbeleni ukwethuka okuzayo esikhathini esizayo."

Eva Ritvo, M.D.

Ukunakekela omunye umuntu, ukuzizwa uxhumekile kwabanye, ukuphumula ngokulunywa ukudla, ukuphumula (okungaba ukulala kahle ubusuku ngabunye, ukulala kancane, ukubhucungwa umzimba, ukugeza okufudumele noma ishawa, njll.), Ukuthatha ukuphefumula okuncane okuhamba kancane, ukuzindla, nokulalela ithephu yokuphumula noma umculo opholile konke kuyizinto ezishukumisayo ezisiza ukukhuthaza uhlangothi lwezinzwa, kusho uDkt. Ritvo.

"Yenza lezi zinto njalo ukuze uhlelo lwakho lwezinzwa lubuyele ebhalansi enempilo," esho. "Iningi lethu likhungathekile futhi lihlala likhathazekile njalo. Lokhu kusenza sithambekele kakhulu ekuhlaselweni ukwesaba kunanoma yini engaba yingqophamlando yethu."

Buyekeza kwe-