Afotusɛm ntiantia
- Breathe in for four, out for six.
- Tell a flight attendant you're nervous.
- Press your feet flat, feel the floor.
Husuo no taa fi ase berɛ tenten ansa na woaduru kwan ano. Wode akwantu no to mu, na afei ɛwɔ hɔ: nnyegyeɛ a ɛyɛ brɔɔ wɔ wo adwene akyi, a ɛkɔ so denden berɛ a da no rebɛn. Wofa ɔpono no a ɛrebɔ mu. Wofa wim mu woɔsoɔ no. Berɛ a woduru wo akongua so no, wo akoma rebɔ na wo nsa mu fɔ na ɔhɔho bi a ɔyɛ dinn rekenkan nwoma bi wɔ baabi a ɛbɛn sɛ eyinom mu biara nyɛ asɛmasɛm.
Adeɛ a edi kan a ɛsɛ sɛ wuhu ne sɛ. Wonyɛ ɔkwasea, na ɛnyɛ wo nko. Wimhyɛn tu ho husuo yɛ husuo pɔtee a nnipa kura no mu baako a ɛtaa ba. Akontaabu sesa kɛse gyina sɛnea wobu, nanso bɔ baako wɔ nnipa mpem anan mu, kosi baako wɔ mmiɛnsa mu ka sɛ wɔn ho ntɔ wɔn ankasa wɔ wim akwantu ho, na fa kakra twe wɔn ho fi wim tu ho koraa. Ebinom yɛ nnipa a worentumi nsusu da. Husuo no ne sɛnea wode akokoɔduru anaa adwene di adeɛ wɔ wo asetra mu nneɛma afoforɔ ho no nkɔ.
Ɛwɔ ayaresa din nso berɛ a ɛyɛ den araa ma ɛsɔ nneɛma: aerophobia, anaa aviophobia. Ɛno yɛ husuo pɔtee a egyina wim tu so nko ara tiawatwa. Ɛdin a wɔbɔ no nkɔ sɛ wɔde sɔnyɔɔsɔnyɔɔ bɔ wo. Ɛho wɔ mfasoɔ efisɛ husuo pɔtee yɛ nneɛma a wɔtumi sa yiye paa wɔ adwene mu apɔmuden nyinaa mu, na sɛ wunim deɛ wo ne no redi no kyerɛ wo deɛ ɛyɛ adwuma ankasa.
Deɛ enti a husuo no tim, mpo berɛ a wunim akontaabu no
Ha ne ɔfa a ɛyɛ nwonwa a nnipa a wɔsuro wim tu no dɔɔ so te nka dada. Wobɛtumi anim, wɔ adwene mu, sɛ wim tu yɛ asomdwoeɛ a abɔtɔɔ. Wɔtumi akenkan sɛ akwantu no fa a ɛyɛ asiane ne kaa a wode kɔ wimhyɛnbea. Na husuo no mfa ho.
Ɛno ne sɛ husuo pɔtee ntena wo amene a ɛdwen ho no mu. Ɛte wɔ kɔkɔbɔ nhyehyɛeɛ a ɔde berɛ tenten a edii anim a ɛbɔɔ ho ban ma wonya nkwa no mu, ɔfa a ɔde adeɛ kɔ ntɛm ansa na woanya kwan adwene. Husuo pɔtee su titiriw, wɔ sɛnea ayaresafoɔ ka ho asɛm no, ne saa ntɛm yi pɛɛpɛɛ: husuo no yɛ nokware na ɔboro asiane a ɛwɔ wo anim ankasa no so. Wo kɔkɔbɔ dawuro yɛ den. Asiane no sua. Nneɛma mmienu no nyinaa yɛ nokware berɛ koro.
Wimhyɛn nso yɛ afidie a ɔfata yiye ma kɔkɔbɔ no kɔ. Worentumi mfi. Wonni kar. Nnyegyeɛ a wɔnte nka wɔ hɔ, ne tutuɔ baako anaa mmienu a worentumi nkyerɛ ase, ne wo amene fa bi a ɛsɔ pɔ sɛ kar a wonni no kyerɛ asiane. Eyinom mu biara nyɛ suban mu mfomsoɔ. Ɛyɛ ahomakɔ tete ɔhaw.
Na ha ne afidie a ɔma husuo no tena den: dwane. Berɛ biara a husuo no twe wo fi akwantu bi ho no, wote ahomakɔ a aba pii nka, na wo amene de no si hɔ komm sɛ adansedie sɛ asiane no yɛ nokware na sɛ wo dwane no gyee wo nkwa. Husuo no yɛ den kakra na wiase no yɛ ketewa kakra ma wo. Saa kɔntɔnkɔ no a wobɛbu mu ne adwuma no fa kɛse.
Ansa na wo abɔ tɔkɔ
Nneɛma a mfasoɔ wɔ so no bi ba ansa na wɔabɔduru wimhyɛnbea koraa.
- Sua sɛnea wimhyɛn yɛ adwuma ankasa. Wim tu husuo dodoɔ yɛ deɛ wɔnnim ho husuo ankasa. Woɔsoɔ te sɛ wimhyɛn no redi nkogu, berɛ a ɔbɛn hyɛn a ɔrefa nsuo asorɔkɔ so, ɔyɛ deɛ ɔnyɛ dɛ na ɔwɔ deɛ wɔasiesie wimhyɛn no sɛ ɔbɛtumi adi ho dwuma mu koraa. Sɛ wunim deɛ nnyegyeɛ biara yɛ (atɔntɔn nan no, ntaban no, afidie no a ɔresan akɔ akyiri wɔ ɔsɔreɛ akyi) a, ɔyi husuo no fi pii mu.
- Bɔ tɔkɔ a ɛbɛma wo kwan. Anɔpa wim tu, akongua a ɔwɔ ɔkwan ano anaa baabi a ɔwɔ ntaban no so faako a keka yɛ brɔɔ, ɔkwan tee sɛ wobɛyɛ ɔfa a ɔyɛ den no pɛnko pɛ. Nyiyimu nketewa, nsonsonoeɛ ankasa.
- Gyae kɔfe a ɔyɛ den ne wimhyɛnbea nsã bɔɔbeɛ no. Kɔfein pia wo nipadua kɔ tebea a ɔwɔ ahoɔden a asɛmasɛm de ba no ara mu, na nsã taa ma ho dane bɔne kakra dɔɔ akyi. Mmom nom nsuo.
- Nya nhyehyɛeɛ ma wo nsa ne w'ani. Twe nsɛsɔ a wɔn ani agye, asaw tenten, podcast, anaa nwoma kɛse. Botae no ne sɛ wode wo adwene bɛma baabi a ɛyɛ nokware a ɛbɛkɔ.
Adeɛ baako a ɛho hia sɛ wɔbɔ ho kɔkɔ wɔ ha. Nnipa pii bisa dɔkota ma aduro a ɔma obi da te sɛ diazepam sɛ ɔnfa mfa wim tu no mu, na ayaresafoɔ pii, a NHS ka ho, mprempren po sɛ wɔbɛtwerɛ ama wɔ saa asɛm yi ankasa nti. Aduro a ɔma obi da bɛtumi asɔ wo tumi a wode bɛyɛ biribi wɔ amanehunu a ɔtaa mmɔ so. Ɛbɛtumi atɔ wo home mu wɔ wim mframa a okygyene sua mu dada. Ɛma mogya totɔ ho asɔ kɔ soro efisɛ wote ase dinn, na wɔ nnipa bi mu ɔma ahopopoɔ sɛ asomdwoeɛ. Sɛ wodwen aduro ho a, ɔno yɛ nkɔmmɔ a ɛsɛ sɛ wo ne wo ankasa dɔkota bɔdi nokware mu fa deɛ ɔwɔ ahobammɔ ho, ɔnyɛ nsiesie ntɛm a wode wɔ wo bɔ so.
Wɔ wim, berɛ a ɔbɔ wo
Berɛ a husuo no kɔ soro wɔ wim akwantu mfinimfini a, worentumi mfa adwene nko ntwe ho wɔ berɛ no mu, nanso wobɛtumi ne wo nipadua adi dwuma, a ɔdwo ntɛm sɛ wo nsɛm.
- Ma wo home a wode pue no nyɛ brɔɔ. Home gye bɛyɛ akontaabu sɛ anan, na pue tenten sɛ asia. Home tenten a wode pue no na ɔma wo nipadua sɛ ɔnnyae. Yɛ no simma baako. Nha wo ho sɛ wobɛyɛ no pɛpɛɛpɛ.
- Ma wo nan nyɛ tamaa na te fɔm no. Mia w'akyi gu akongua no mu. Worekae wo nipadua faako a ɔwɔ, na ɔno twa mfomdɔɔsɛm mfonyini a ɔkɔ soro no mu.
- Bɔ nneɛma a ɔtwa wo ho hyia din. Nneɛma anum a wohu, ɔnan a wote, mmiɛnsa a wode wo nsa ka. Ɛte sɛ deɛ ɔyɛ mmerɛw dodoɔ. Ɛtwe wo adwene fi wim hyɛn a ɔredi nkogu a wode susuw no mu de ba ɔkɔ a ɔwɔ wim hyɛn mu a ɔmɔ asɛmasɛm na ɔwɔ ahobammɔ no mu.
- Ma woɔsoɔ nyɛ woɔsoɔ. Berɛ a ɔfi ase a, sɔ kyerɛ wo ho nokware tee no: eyi yɛ asɛmasɛm, akɔnnɔndɔɔfoɔ no fa mu daa, wɔasiesie wimhyɛn no ama deɛ ɔye den koraa. Ɛnsɛ sɛ wugye di ɔkɔ. Ɛsɛ sɛ wuka kɔ.
- Ka kyerɛ wimhyɛn mu ɔsomfoɔ. Eyi yɛ akwan a wɔmmɔ so kɔse no mu baako. Wɔahu nnipa a wɔn ho popɔ mpɛn apem, ɔnha wɔn koraa, na pii bɔhwɛ wo so anaa wɔakyerɛ nnyegyeɛ bi ase. Ɛnsɛ sɛ wo nko ara woɔsɔɔ tumtum wɔ wo tɔtɔɔ mu.
Asorɔkɔ yɛ ɔkwan a ɔfata a wode bɔdwen ho. Asɛmasɛm kɔ soro, du atifi, na ɔsan ba fɔm ankasa sɛ woma ɔno kwan a, taa yɛ ntɛm sɛ deɛ wobɛhwɛ kwan. Ɛnsɛ sɛ wugyae asorɔkɔ no. Ɛsɛ sɛ woma wɔtra so, na afei deɛ ɔdi soɔ no.
Sɛnea husuo no kɔ fɔm ampa wɔ berɛ mu
Berɛ no mu adwennadeɛ no boa wo ma wɔfa akwantu no mu. Wɔn nko ara, wɔnsa husuo no. Asɛm pa no ne sɛ deɛ ɔyɛ adwuma no, wɔnte ase yie na ɔyɛ adwuma ankasa ma nnipa dodoɔ a wɔsɔ hwɛ.
Ayaresa a ɔwɔ adansedie a ɛyɛ den koraa ne exposure therapy, a ɔtaa yɛ cognitive behavioral therapy (CBT) fa. Adwene no yɛ brɔɔ sɛ sɛnea ɔte. Sɛ anka wɔbɛtow wo agu ɔman afanan wim tu mu no, ayaresani boa wo ma wode w'anim si wim tu anim wɔ anammɔn nketewa a wobɛtumi adi ho dwuma mu, na ɔma wo kɔkɔbɔ nhyehyɛeɛ no sua, denam osuahu so sɛ ɛnyɛ akyinnyegye, sɛ biribi bɔne biara nsi. Ebia wobɛfi ase denam wɔ hɔ kɔ a wɔhwɛ wim hyɛn mu mfonyini, afei woɔkɔ wimhyɛnbea, afei woɔkɔ wim tu tiawa, na wode aboaboa ano wɔ ahoɔden a wode bɛtumi adi ho dwuma mu. Mmɔden pii mprempren de virtual reality di dwuma de hwɛ osuahu no nyinaa wɔ fɔm kan. CBT de fa a aka no ka ho: wɔkyere adwene a ɔredwane ("saa nnyegyeɛ no kyerɛ sɛ biribi nteɛ") na wɔsua sɛnea wɔbɛbua no denam deɛ ɔyɛ nokware ankasa so.
Sɛ adwene a ɛfa ayaresa nhyehyɛeɛ ho yɛ wo sɛ ɔyɛ pii a, ɔkwan mfinimfini a wɔnam so dada wɔ hɔ. Wimsɛn nkɔmpani pii wɔ wim tu husuo nkɔmɔ a wɔahyehyɛ a ɔbɔ akɔnnɔndɔɔfoɔ ne wim ho nimdɔɔfoɔ ka asɛmasɛm ho nimdɔɔfoɔ ho, na ɔtaa wie wɔ wim tu ankasa a wɔwɔ mmoa wɔ hyɛn no mu. NHS kyerɛ nnipa kɔ saa nkɔmɔ yi mu na ɔka sɛ ɔtaa yɛ adwuma sene aduro, a nkɔ no tena hɔ kɔ wɔ nkɔmɔ no awieɔ akyi. Ɛbɛtumi ayɛ mfitiaseɔ a ɔyɛ den mpo sɛ wonhu ayaresani da.
Berɛ a mfasoɔ wɔ so sɛ wobɛnya mmoa pii
Suro kakra ansa na wɔabɔ wim tu yɛ adeɛ a ɔtaa ba na ɔnyɛ biribi a wɔsesa. Mfasoɔ wɔ so sɛ wode wo nsa bɔ mmoa ankasa ho berɛ a husuo no redi wo gyinaeɔ so: berɛ a woɔpo akwantu, adwuma, ayeforɔhyiaeɔ, anaa hokwan a wode behu nnipa a wode wɔn nti wɔ wim tu te sɛ ɔyɛ deɛ ɔyɛ den, anaa berɛ a husuo no di wɔ nkwa nnapɔn pii ansa na akwantu a worentumi mpo no aba.
Ɛnyɛ sɛnkyerɛnne sɛ woasɛɛ. Ɛyɛ sɛnkyerɛnne sɛ saa husuo pɔtee yi anyɛ kɛse asɛ adwennadeɛ a wowɔ no, na ayaresani a ɔsa husuo pɔtee bɛtumi aboa wo ama woasan atew no so. Ka kyerɛ wo dɔkota anaa adwene mu apɔmuden ɔbenfoɔ, na sɛ asɛmasɛm anaa ehu redi wɔ w'asetra afa afoforɔ mu a, ka ɔno nso. Husuo pɔtee gye ayaresa te sɛ biribiara a ɔbɛn wɔ saa afa yi mu. Wiase a ɔwɔ saa husuo yi nkɔntɔnkɔ fɔ, akwantu no ne nnipa no ne mmeae no, fata adwuma a wɔbɛyɛ de asan akɔ ho.
Nsɛm a ɛfiri
- Cleveland Clinic, Aerophobia (Fear of Flying): Causes, Symptoms & Treatment
- National Institute of Mental Health, Phobias and Phobia-Related Disorders
- NHS (Goldsworth Medical Practice), Fear of Flying
- National Library of Medicine / PMC, Overcoming Fear of Flying: A Combined Approach of Psychopharmacology and Gradual Exposure Therapy