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Amathiphu asheshayo
- Kuqambe njengesexwayiso samanga esidlulayo.
- Vumela igagasi likhuphuke lehle.
- Hlala lapho ukhona esikhundleni sokubaleka ekamelweni.
Uma ufunda lokhu uphakathi kwakho, qala lapha: lokho okuzwayo kubi kakhulu, futhi akulona ingozi. Inhliziyo yakho iyagqumuza, umoya awubambeki, ikamelo lizwakala lingelona iqiniso, futhi ingxenye yakho iqinisekile ukuthi kukhona okuphambene kakhulu. Lokho kuqiniseka ukukhuluma kokuwedwa uvalo. Ukuwedwa uvalo kuyisexwayiso samanga, uhlelo lomzimba wakho lwesimo esiphuthumayo oluvutha ngamandla agcwele lapho kungekho simo esiphuthumayo sangempela. Ngeke kukulimaze, futhi kuzophela.
Into ebaluleke kakhulu ongabambelela kuyo yisimo sakho. Ukuwedwa uvalo kukhuphuka ngokushesha, kufinyelele esicongweni ngaphakathi kwemizuzu eyishumi, bese kuyehla ngokwako, ngokuvamile kuzinza ngaphakathi kwemizuzu engamashumi amabili kuya kwamathathu. Kunophahla nesiphetho. Akudingeki ukwenze kume. Kumele udlule imizuzu embalwa elandelayo, umzimba wakho uzokwenza okusele.
Kungani kuzwakala kungokomzimba kangaka
Sonke isimptomu esikwethusayo siyingxenye yempendulo eyodwa endala, evikelayo, ngezinye izikhathi ebizwa ngokulwa-noma-ukubaleka. Ubuchopho bakho sebunqume ukuthi kukhona ubungozi bagcwalisa umzimba wakho nge-adrenaline ukuze ubhekane nabo.
Yingakho inhliziyo yakho igijima, iphushela igazi emisipheni yakho. Yingakho ukuphefumula kwakho kusheshisa nesifuba sakho sizwakala siqinile, umunca umoya-mpilo wesenzo esingafiki. Ukuzumba, iminwe eyayoyanayo, umuzwa wokungabi ngokoqobo: konke kuvela ekuphefumuleni okusheshayo nasekugelezeni kwe-adrenaline, hhayi entweni ephukayo ngaphakathi kwakho. Abantu abaningi abadlula ekuwedweni uvalo kokuqala kwabo baqinisekile ukuthi banesifo senhliziyo noma balahlekelwa ingqondo. Lokho kwesaba kunengqondo ephelele, futhi kuyingxenye yogibe, ngoba ukwesaba kuphakela izimptomu, ezona ziphakela ukwesaba okwengeziwe.
Ukwazi ukuthi kwenzekani ngempela kususa okunye kophethiloli. Uma izizwa ziyeka ukusho ukuthi "ngisengozini" ziqale ukusho ukuthi "isexwayiso sami sivutha ngokuphambene," zilahlekelwa okuningi kokubamba kwazo.
Uhlelo lomzuzu
Awuzidingi zonke lezi. Khetha noma yikuphi ongakufinyelela.
- Kuqambe. Zisho kuwe, ngokusobala: "Lokhu ukuwedwa uvalo. Kubi kakhulu, futhi akulona ingozi, futhi kuzodlula." Ukukuqamba kukhumbuza ingxenye ecabangayo yobuchopho bakho ukuthi awusengozini, eqinisweni.
- Yehlisa ukuphefumulela ngaphandle kwakho. Ungazami ukugwinya umoya omkhulu, lokho kuvame ukukwenza kube kubi kakhulu. Kunalokho, yenza ukuphefumulela ngaphandle kwakho kube kude kunokuphefumulela ngaphakathi. Phefumulela ngaphakathi ubale kuze kufike kwesine, ngaphandle ubale kuze kufike kwesithupha. Ukuphefumulela ngaphandle okude yisexwayiso esitshela umzimba wakho ukuthi ubungozi buphelile.
- Buyela ezinzweni zakho. Bheka nxazonke uqambe izinto ezinhlanu ongazibona, ezine ongazithinta, ezintathu ongazizwa, ezimbili ongazihogela, neyodwa ongayinambitha. Lokhu kudonsa ukunaka kwakho ekujikelezeni kokuthi "kuthiwani uma" kukungenise ekamelweni okulo ngempela.
- Zama into ebandayo. Amanzi apholile ebusweni bakho noma ezihlakaleni zakho, noma ukuphatha iqhwa, kungaphazamisa ukugeleza ngokushesha okumangazayo.
- Yeka ukulwa nakho. Lena yeyona enzima neyona ebalulekile. Ukuzivikela ekuwedweni uvalo, ukuzama ukukuphoqa kuhambe, kuvame ukukwelula. Ukuvumela igagasi likhuphuke lehle, ukholelwe ukuthi lizokwehla, kulivumela lidlule ngokushesha.
- Hlala lapho ukhona uma ungakwazi ngokuphepha. Isifiso sokubaleka sinamandla. Kodwa ukubalekela indawo kufundisa ubuchopho bakho ukuthi indawo yayiyingozi, okwenza isikhathi esilandelayo sibe nzima. Ukukudlula lapho ukhona kufundisa ubuchopho bakho okuphambene.
Lapho kuqala kudamba, futhi kuzokwenza, ziphathe ngobumnene. Ukudlula ekuwedweni uvalo kudinga umzamo wangempela, ngisho noma ngaphandle kubukeka sengathi umane wame lapho uphefumula. Wenze into enzima.
Iphuzu ngomzimba, nangokuqiniseka
Ukuwedwa uvalo nezinkinga zezempilo ezingozi kungabelana izimptomu, futhi lokho kuhlangana kuyingxenye yalokho okwenza ukuwedwa uvalo kukholeke kangaka. Uma ungakaze uzihlolise lezi zizwa kudokotela, noma uma into izwakala ihlukile ngempela ephethinini yakho evamile, ubuhlungu obusakazeka busehla engalweni, uhlobo lobuhlungu besifuba ongakaze ubuzwe, kuhlakaniphile ukuhlolwa esikhundleni sokucabanga ukuthi ukuwedwa uvalo. Ukunaka umzimba wakho ngokugcwele nokuphatha ukukhathazeka kwakho akuyona izinto eziphikisanayo.
Ngemva kwesiphepho
Ukuwedwa uvalo kanye kuyakhathaza kodwa akukona, ngokwako, ukuxilongwa. Abantu abaningi banokukodwa abangaphinde babe nokunye. Okuguqula ukuwedwa uvalo kube yinto enkulu ngokuvamile ukwesaba okulandelayo, nokuncipha kancane kwempilo yakho njengoba uqala ukugwema izindawo nezimo lapho okungenzeka khona.
Leyo yingxenye efanele ukuthathwa ngokungathi ibalulekile, futhi izindaba ezinhle ukuthi isabela kahle kakhulu esizweni. Ukuwedwa uvalo kungenye yezinto ezelapheka kakhulu udokotela wengqondo asebenza nazo. Uma ukuhlaselwa kubuyelela, noma uma usuqale ukuqondisa izinsuku zakho ngokwesaba kwazo, ngicela ufinyelele kungcweti. Akudingeki ukubambisise lokhu wedwa, futhi akudingeki ulinde kuze kungabekezeleleki ukuze ufanelwe usekelo.
Imithombo
- National Institute of Mental Health, Panic Disorder: When Fear Overwhelms
- Cleveland Clinic, Panic Attacks and Panic Disorder: Causes, Symptoms and Treatment
- Cleveland Clinic, Grounding Techniques to Calm Anxiety