Ka hoʻomaopopo ʻana i ka hopohopo nui: ka mea e hana nei, a no ke aha e hala ai

Hoʻomaka pinepine ia ma mua o ka loaʻa ʻana o nā huaʻōlelo iā ʻoe nona. He puʻu wela. He puʻuwai ʻaʻole makemake e hoʻolohi. ʻO ka maopopo koke a piha he ʻino loa kekahi mea, ʻoiai ʻaʻole i loli kekahi mea ma ka lumi. Pōkole kou hanu. Maeʻele kou mau lima. Hiki mai kahi manaʻo, nui a hoʻohuli: e make ana au, a nalowale ka mana, a ʻo nā mea ʻelua.

Inā ua noho ʻoe ma laila, ua ʻike mua ʻoe i kona ʻano maoli. A inā ua ʻōlelo kekahi iā ʻoe e "hoʻomaha wale," ua ʻike nō hoʻi ʻoe i kona ʻano pono ʻole i ka manawa.

ʻO ka hopohopo nui kekahi o nā mea weliweli loa a ke kino kanaka e hana ai iā ia iho. ʻO ia nō hoʻi kekahi o nā mea i hoʻomaopopo hewa ʻia loa, e ka poʻe e loaʻa iā lākou a e ka poʻe e aloha iā lākou. No laila e wāwahi mālie kāua iā ia, ʻoiai ʻaʻole ʻoe i waena o kekahi, i mea e ʻoi aku ka ʻike o ka manawa aʻe e hiki mai ai.

Ka leo hōʻeha wahaheʻe

Eia ka mea kōkua loa e ʻike ai. ʻO ka hopohopo nui ka ʻōnaehana leo hōʻeha o kou kino e ʻā ana i ka wā ʻaʻohe ahi.

Loaʻa iā ʻoe kahi pane pilikia i kūkulu ʻia, kapa ʻia kekahi manawa he hakakā-a-holo. I ka ʻike ʻana o kou lolo i kahi pilikia maoli, he nahesa ma ke ala, he kaʻa e huli mai ana iā ʻoe, hoʻopiha ʻo ia i kou kino i ka adrenaline i kahi hapa o ke kekona. Wikiwiki kou puʻuwai e neʻe i ke koko i kou mau ʻiʻo. Wikiwiki kou hanu e lawe i ka ʻokikene hou aku. Hoʻokala nā ʻike o kou kino. Neʻe ke koko mai kou mau manamana lima a wāwae, ʻo ia ke kumu e maeʻele a anu ai lākou. Akamai kēia a pau i ka wā he weliweli maoli e holo mai ai.

ʻO ka hopohopo nui ka pane like e ʻā ana i ka manawa hewa. ʻĀ ka leo hōʻeha, hana ke kino i ka mea i hoʻolālā ʻia ai e hana, akā ʻaʻohe nahesa. Wehewehe ka Mayo Clinic iā ia me ka akāka: ʻo ka hopohopo nui he hanana koke o ka makaʻu ikaika e hoʻoulu ai i nā pane kino koʻikoʻi i ka wā ʻaʻohe pilikia maoli a kumu ʻikea. He maoli kēlā me kēia ʻike āu e ʻike ai. ʻAʻole maoli ka pilikia a kou kino e hoʻomākaukau nei.

ʻAʻole ia he ʻokoʻa liʻiliʻi. ʻO ia ka mea holoʻokoʻa. ʻO ka puʻuwai e kuʻi ana ʻaʻole ia he hoʻopilikia puʻuwai. ʻO ka hanu pōkole ʻaʻole ia he ʻumi hanu. ʻO ka weliweli kou leo hōʻeha e ʻuā ana, ʻaʻole he hōʻike e hana ana kekahi mea weliweli. Ke hoʻāʻo nei kou kino e pale iā ʻoe. Ua hewa wale ʻo ia i ka manawa.

Ke ʻano o kona manaʻo, a no ke aha

Hiki mai ka hopohopo nui me kahi pūʻulu hōʻailona kūlike, ka mea e hoʻomaha ai ma ke ʻano ʻē i kou ʻike ʻana iā lākou. I kou hiki ke kapa i ka mea e hana nei, nalowale kekahi o kona mana e hoʻohuli iā ʻoe e make ana ʻoe.

ʻO nā mea maʻamau:

• He puʻuwai e holo a kuʻi ana
• Ka hanu pōkole, a ka manaʻo hiki ʻole ke lawe i ka hanu piha
• Ka ʻeha a paʻa o ka umauma
• Ka hou, ka haʻalulu, a me ke anu
• Ka maeʻele i nā lima, wāwae, a maka
• Ka poniuniu a manaʻo maule
• Ka liʻa ʻai a he hīpuʻu i ka ʻōpū
• Ka manaʻo ʻoiaʻiʻo ʻole, me he mea lā ke nānā nei ʻoe iā ʻoe iho mai waho
• He makaʻu kaomi i ka nalowale ʻana o ka mana, a i ka make

ʻO nā hōʻailona weliweli loa, ʻo ia pinepine nā mea maʻamau loa. ʻO kēlā maeʻele i kou mau lima a me ka poniuniu, hele maʻamau ia mai ka hanu wikiwiki loa, ka mea e hoʻololi i ke kaulike o nā kinoea i kou koko. Manaʻo ʻia he weliweli. ʻAʻole ʻo ia e hōʻino nei iā ʻoe. ʻO ka manaʻo ʻoiaʻiʻo ʻole, kapa ʻia kekahi manawa he derealization, ʻo ia ka pane o ka lolo i kēlā hoʻopiha ʻana o nā kemika kaumaha. He ʻē, akā ʻaʻole he weliweli.

Ka mea e hāpai ai i ka nīnau a ʻaneʻane nā mea a pau e nīnau malū ai.

Hiki anei i ka hopohopo nui ke hōʻeha maoli iā ʻoe?

ʻO ka pane pōkole, ʻaʻole. ʻAʻole like ka weliweli a me ka hōʻino.

Haʻi pololei ka Cleveland Clinic iā ia: ʻo nā hopohopo nui iā lākou iho ʻaʻole he weliweli a hōʻino i kou olakino. ʻŌlelo ʻaneʻane like ka NHS, ʻaʻole e hana kahi hopohopo i ka hōʻeha kino iā ʻoe, a he kakaʻikahi ke hoʻokomo ʻia ʻoe i ka haukapila no kekahi. ʻAʻole e haʻalele ana kou puʻuwai. ʻAʻole ʻoe e hoʻōki ana i ka hanu. ʻAʻole hiki i ke kino ke mālama i ka leo hōʻeha e ʻā ana i ka wā mau, ʻo ia pono ke kumu e koʻikoʻi nui ai ka mea aʻe.

Piʻi ka hopohopo nui a laila hāʻule ʻo ia. Mau ka hapanui ma waena o ʻelima a iwakālua minuke, ʻoiai hōʻike kekahi poʻe i nā manawa lōʻihi aku. Piʻi wikiwiki ka ikaika, paʻa ma kahi piko weliweli, a laila, iā ia iho, hāʻule ʻo ia. Pau ka adrenaline. ʻAʻohe koho o kou ʻōnaehana koe ka hoʻonohonoho hou. ʻAʻole ʻoe e pono e hana i kekahi mea koa e hana ai i kēlā. ʻO ia ke ʻano e hana ai ka olaola.

He mea pono ke ʻōlelo akāka i kēia, no ka mea kūʻē ʻo ia i nā mea a pau a ka manawa e haʻi nei iā ʻoe. E haʻihaʻi ka nalu. Ua haʻihaʻi mau ʻo ia. Ua ola ʻoe i kēlā me kēia a hiki i kēia manawa, a he haneli pākēneka kāu moʻolelo.

He ʻōlelo hoʻākāka ʻoiaʻiʻo hoʻokahi. Hiki i nā hōʻailona o ka hopohopo nui ke uhi pū me nā pilikia olakino maoli, ʻoi loa ka ʻeha umauma a me ka paʻakikī o ka hanu. Inā ʻo kāu manawa mua kēia, a manaʻo ʻokoʻa kekahi mea mai kou ʻano maʻamau, he kūpono loa ke nānā ʻia e kahi kauka. ʻAʻole ka hoʻokaʻawale ʻana i nā mea he pane nui loa. He mālama maikaʻi ia, a hiki iā ia ke lawe mai i ka maluhia noʻonoʻo maoli.

No ke aha e hiki mai ai mai kahi ʻole

He nui nā hopohopo nui me kahi hoʻoulu ʻikea. He kaʻaahi piha, he hakakā, he makaʻu e pā ana i kou lā. Akā hiki mai kekahi me ka ʻōlelo aʻo ʻole, ma ka maluhia o kahi ʻauinalā maʻamau a ʻoiai mai ka hiamoe. ʻO ia ʻano kīkē ʻole kahi ʻāpana o ka mea e hoʻopīhoihoi ai iā lākou. Inā ʻaʻohe kumu, kiʻi kou noʻonoʻo i ka mea ʻino loa.

Aia maʻamau he kumu, ʻaʻole wale ʻo ia ma kou wahi e nānā nei. Mālama ke kino i kahi helu holo o ke kaumaha, a hiki i ka leo hōʻeha ke ʻā ma hope o ke kūkulu ʻana o ke kaomi ma kahi o ka wā ona. ʻO ia ke kumu e loaʻa ai i ka nui o ka poʻe ko lākou hopohopo mua ma kahi hoʻomaha, ma kahi hopena pule mālie, i ka manawa e hoʻohaʻahaʻa ai lākou i ko lākou kiaʻi. ʻAʻole nalo ke koʻikoʻi āu i hali ai no nā pule. Hiki mai ʻo ia.

He mau mea e hoʻonui i ka hiki ʻana o ka leo hōʻeha e ʻā hewa: nā manawa lōʻihi o ke kaumaha, ka hiamoe liʻiliʻi loa, ka nui o ka kāpī, a me ka hoʻomanaʻo wale o nā hopohopo i hala, ka mea e waiho ai iā ʻoe e nānā i kou kino ponoʻī no ka pilikia. Lilo kēlā mea hope i kāna pōʻai ponoʻī. ʻIke ʻoe i kou puʻuwai, hoʻolilo ka ʻike ʻana iā ia e wikiwiki, heluhelu ʻia ka wikiwiki he pilikia, a aia ʻoe. ʻO ka hoʻomaopopo ʻana i ka pōʻai ka ʻanuʻu mua e keʻakeʻa ai iā ia. ʻAʻole ʻoe he nāwaliwali, ʻaʻole ʻoe i kāhea i kēia. Ua ʻano ʻano ʻoi iki kou leo hōʻeha i kēia manawa, a hiki ke hoʻohaʻahaʻa hou ʻia ka ʻano ʻoi.

He aha ke kōkua i ka manawa

ʻAʻohe kī hoʻopio kupua, a he wahaheʻe ka mea e kūʻai ana i kekahi. ʻO ka mea hiki iā ʻoe ke hana ʻo ia ka hoʻōki ʻana i ka ninini wahie ma luna o ke ahi a ʻae i ka nalu e holo i kona ala. He mau mea e kōkua maoli ai.

1. E kapa iā ia. E haʻi iā ʻoe iho, me ka leo nui inā hiki, "He hopohopo nui kēia. ʻAʻole ia he weliweli. E hala ʻo ia." Ke hoʻomanaʻo nei ʻoe i ka ʻāpana noʻonoʻo o kou lolo he wahaheʻe ka leo hōʻeha. Hiki i kēlā wale nō ke wehe i ka ʻoi.
2. E hoʻolohi i ka hanu i waho. ʻAʻole hiki iā ʻoe ke hoʻopaʻapaʻa i kou maluhia, akā hiki iā ʻoe ke hoʻololi i kou hanu, a hahai kou kino i kou hanu. E hanu mālie i loko, a laila e hoʻolōʻihi i ka hanu i waho ma mua o ka hanu i loko. He hōʻailona pololei ka hanu lōʻihi a lohi i kou ʻōnaehana aʻalolo ua pau ka pilikia.
3. Mai hakakā me ia. ʻO ia ka mea kūʻē i ka noʻonoʻo. ʻO ka paio ʻana i ka hopohopo, ka mākaukau, ka paʻa, ka hoʻāʻo e koi iā ia e hoʻōki, hānai maʻamau iā ia. ʻO ka ʻae ʻana i nā ʻike e noho ma laila, ka nānā ʻana iā lākou e piʻi me ka hoʻohui ʻole i ka makaʻu ma luna, lawe ʻo ia i ke wahie. Kapa ka NHS iā ia ka heʻe ʻana iā ia. ʻAʻole ʻoe e haʻalele ana. Ke neʻe nei ʻoe mai ke ala o kou kino.
4. E hoʻi i kou mau ʻike. E kanu i kou mau wāwae ma ka papahele. E ʻike i ʻelima mea hiki iā ʻoe ke ʻike, ka ʻano ma lalo o kou lima, he leo ma ka lumi. Huki mālie kēia i kou nānā mai ka wili o nā manaʻo weliweli a hoʻi i ka manawa maoli a palekana.

ʻAʻohe o kēia e hoʻōki i ka hopohopo koke. ʻO kā lākou hana ʻo ka mālama iā ʻoe mai ka wili ʻana i kahi hopohopo nui i kahi mea lōʻihi a ʻino aku. Ke kūʻai nei ʻoe i ka manawa ʻoiai e hana ana ka olaola i kāna hana.

Inā ke hana ʻia nei i kekahi ʻē aʻe

He paʻakikī ka nānā ʻana i kahi kanaka āu e mālama ai e loaʻa kahi hopohopo nui. ʻO ka naʻau ka hoʻoponopono wikiwiki, a hiki i ia naʻau ke huli ʻino. ʻO ka mea a lākou e pono nui ai he noho mālie, ʻaʻole he puʻu o nā hoʻoponopono.

He mau mea e kōkua maoli ai:

• E noho, a e noho kūpaʻa. Hiki ke ʻaiʻē ʻia kou maluhia. Inā haʻahaʻa kou leo a lohi kou hanu, loaʻa i ko lākou kahi mea e hahai ai.
• E ʻōlelo i ka mea hoʻomaha ma ke ʻano maʻalahi. "Ua palekana ʻoe. He hopohopo nui kēia. E hala ana ia." E haʻi hou iā ia me ke akahai. Ke lilo nei ʻoe i ka ʻoiaʻiʻo kūpaʻa i kahi manawa e manaʻo ʻole ai pēlā.
• Mai hoʻopilikia a hopu. E nīnau ma mua o kou hoʻopā. ʻIke kekahi poʻe i kahi lima e hoʻokumu ai, manaʻo kekahi i ka paʻa iā ia. E ʻae iā lākou e haʻi iā ʻoe.
• E hoʻolele i ka nīnau. ʻO ka "He aha kou pilikia? No ke aha e hana nei kēia?" hiki ke hoʻonui i ke kaomi. Aia ka manawa no kēlā ma hope, i ka hala ʻana o ka nalu.
• E kali pū me lākou. ʻAʻole ʻoe e pono e hoʻōki iā ia. Mai haʻalele wale. ʻO ka ʻike ʻana aia kekahi ma laila kāna lāʻau ponoʻī.

Ma hope, manaʻo pinepine ka poʻe i ka pau, ka hilahila, a me ka haʻalulu. He wahi mālie, kekahi wai, ʻaʻohe wehewehe nui ke makemake ʻole lākou. ʻO ka mea akahai loa āu e hāʻawi ai ʻo ia ka mālama ʻana i ka mea i hana ʻia ma ke ʻano he mea maʻamau a hiki ke ola, no ka mea pēlā nō.

I ka wā he ʻoi aku ma mua o kahi manawa ʻino

ʻO kahi hopohopo nui hoʻokahi, ʻoiai kekahi mai kahi ʻole, ʻoi aku ka maʻamau ma mua o ka manaʻo o ka hapanui. Ma kēlā me kēia makahiki, a hiki i kahi kokoke i hoʻokahi o kēlā me kēia ʻeiwa makua ma ʻAmelika Hui Pū ʻIa e loaʻa kahi. E like me ka NIMH e ʻōlelo nei, ʻo kahi hopohopo nui kaʻawale ʻaʻole ia he maʻi noʻonoʻo. He ʻike paʻakikī ia, ʻaʻole he ʻike maʻi.

Loli nā mea i ka hoʻomaka ʻana o nā hopohopo e hana hou a i ka hoʻomaka ʻana o ka makaʻu i ka mea aʻe e hana i kou ola. Inā ʻike ʻoe iā ʻoe iho e pale ana i nā wahi i hana mua ai, e kāpae ana i nā hoʻolālā, a e noho ana me kahi hāmumu haʻahaʻa o ka makaʻu e pili ana i ka manawa e pā hou ai, he inoa ko ia ʻano. Kapa ʻia ʻo ia he maʻi hopohopo nui, a he maoli a hiki loa ke mālama ʻia. He liʻiliʻi aku nō hoʻi ʻo ia ma mua o nā hopohopo iho, e pā ana i kahi ʻāpana liʻiliʻi aku o nā makua, a pane maikaʻi ʻo ia i ke kōkua.

Hana kēlā kōkua. ʻO kahi ʻano mālama kamaʻilio i kapa ʻia he cognitive behavioral therapy, a CBT, manaʻo ʻia ʻo ia ke kūlana gula, a hiki i kahi loea maikaʻi ke aʻo iā ʻoe i nā ala kikoʻī e pane ai i nā hōʻailona mua i nalowale ai ka paʻa o nā hopohopo. No kekahi poʻe, kōkua ka lāʻau kekahi, a hiki i kahi kauka ke alakaʻi iā ʻoe ma waena o nā koho. ʻO ka manaʻo ʻaʻole ʻoe e pono e paʻa i kēia iā ia iho me ka manamana lima keʻokeʻo a kali i kona hala ʻana iā ia iho.

E kiʻi i kahi kauka a loea olakino noʻonoʻo inā e hana hou nei nā hopohopo nui, inā ke hoʻokele nei ka makaʻu i ka mea aʻe i kāu mau koho, a inā ke hoʻomāʻeʻele nei kekahi o kēia i kou hiamoe, kou hana, a i ʻole ka poʻe āu e aloha ai. ʻAʻole kēlā e ʻōlelo ua haʻihaʻi ʻoe, a ʻaʻole loa ʻo ia e ʻōlelo he nāwaliwali ʻoe. ʻO kona manaʻo pono kou ʻōnaehana leo hōʻeha i kahi hoʻoponopono hou iki, a he hana ia no kekahi i aʻo ʻia e kōkua me kēia pono.

A hiki i laila, e paʻa i ka mea hoʻokahi he ʻoiaʻiʻo ʻoiai ke ʻuā nei nā mea a pau i loko ou i ka ʻē. ʻO ka mea āu e ʻike nei he leo hōʻeha wahaheʻe, ʻaʻole kou kino i ka pilikia, a aia ka nalu ma kona ala hoʻi i lalo.

Nā kumu

• National Institute of Mental Health, Panic Disorder: When Fear Overwhelms
• Cleveland Clinic, Panic Attacks & Panic Disorder: Causes, Symptoms & Treatment
• Mayo Clinic, Panic attacks and panic disorder — Symptoms and causes
• NHS, Panic disorder