Uma usenkingeni noma ucabanga ukuzilimaza, awuwedwa. E-USA, shayela ucingo noma uthumele umlayezo ku-988 (Suicide & Crisis Lifeline, imini nobusuku), thumela u-HOME ku-741741 (Crisis Text Line), noma ushayele u-911 engozini esheshayo.
Amathiphu asheshayo
- Kuqambe: lokhu kuzodlula.
- Yenza ukuphefumula kwakho okuphumayo kube kude kunokungenayo.
- Gxilisa izinyawo zakho, thola izinto ezinhlanu.
Ngokuvamile kuqala ngaphambi kokuba ube namagama akho. Ukushisa okugcwalayo. Inhliziyo engeke ehle ijubane. Isiqiniseko esiphelele, esizumayo sokuthi kukhona okungahambi kahle kakhulu, ngisho noma kungekho lutho egumbini oseluguqukile. Umoya wakho uba mfushane. Izandla zakho ziyabhoboza. Kufika umcabango, omkhulu futhi okholisayo: sengizofa, noma ngilahlekelwe ukuzilawula, noma kokubili.
Uma uke waba lapho, usuyazi ukuthi kuzwakala kuyiqiniso kangakanani. Futhi uma umuntu ake wakutshela ukuthi 'vele uzole nje,' usuyazi futhi ukuthi lokho akusizi ngalutho ngaleso sikhathi.
Ukuhlaselwa uvalo kungenye yezinto ezethusa kakhulu umzimba womuntu ozenza wona ngokwawo. Kuphinde kube okunye kokungaqondwa kakhulu, ngabantu abanako nangabantu ababathandayo. Ngakho ake sikuhlukanise kancane, ngenkathi ungekho phakathi kwako, ukuze ngesikhathi esilandelayo sivela sibe okungaziwa kancane.
Isexwayiso esingamanga
Nasi into eyodwa ewusizo kakhulu okumele uyazi. Ukuhlaselwa uvalo uhlelo lwesexwayiso somzimba wakho olukhala ngenkathi kungekho mlilo.
Unempendulo yezimo eziphuthumayo eyakhelwe ngaphakathi, ngezinye izikhathi ebizwa ngokuthi ukulwa-noma-ukubaleka. Uma ubuchopho bakho buzwa ingozi yangempela, inyoka esendleleni, imoto ephambukela kuwe, bugcwalisa umzimba wakho nge-adrenaline engxenyeni yomzuzwana. Inhliziyo yakho ishesha ijubane ukuze ithuthe igazi liye emisiphini yakho. Ukuphefumula kwakho kuyashesha ukuze kungenise umoya-mpilo omningi. Izinzwa zakho ziyaloleka. Igazi lisuka eminweni yakho neminwaneni yezinyawo, okuyisona sizathu sokuthi zibhoboze noma zibande. Konke lokhu kuhle kakhulu uma kunengozi yangempela okumele ubalekele yona.
Ukuhlaselwa uvalo yileyo mpendulo efanayo esebenza ngesikhathi esingafanele. Isexwayiso siyakhala, umzimba wenza khona kanye lokho owakhelwe ukukwenza, kodwa akukho nyoka. I-Mayo Clinic ikuchaza ngokusobala: ukuhlaselwa uvalo yisigameko esizumayo sokwesaba okukhulu esidala izenzo ezinzima zomzimba ngenkathi kungekho ngozi yangempela noma imbangela ebonakalayo. Wonke umuzwa owuzwayo uyiqiniso. Ingozi umzimba wakho ozilungiselela yona ayikho.
Lowo akuwona umehluko omncane. Yiyo yonke into. Inhliziyo eshayayo akusona isifo senhliziyo. Ukuphelelwa umoya akusona ukuklinywa. Ukwethuka yisexwayiso sakho esimemezayo, hhayi ubufakazi bokuthi kukhona okubi kakhulu okwenzekayo. Umzimba wakho uzama ukukuvikela. Umane wenze isikhathi kabi kakhulu.
Ukuthi kuzwakala kanjani, nokuthi kungani
Ukuhlaselwa uvalo kuza nesethi ezinganeni yezimpawu, okuyinto eqinisekisayo ngendlela emangazayo uma usuzazi. Uma ukwazi ukuqamba okwenzekayo, kulahlekelwa amanye amandla ako okukukholisa ukuthi uyafa.
Ezivamile zibandakanya:
- Inhliziyo egijimayo noma eshayayo
- Ukuphelelwa umoya, noma umuzwa wokungakwazi ukuphefumula ngokugcwele
- Ubuhlungu besifuba noma ukuqina
- Ukujuluka, ukuqhaqhazela, noma amakhaza
- Ukubhoboza noma ukufa amandla ezandleni, ezinyaweni, noma ebusweni
- Isiyezi noma umuzwa wokuquleka
- Isicanucanu noma ifindo esiswini
- Umuzwa wokungabikho kweqiniso, sengathi uzibukela usuka ngaphandle
- Ukwesaba okukhulu kokulahlekelwa ukuzilawula, noma kokufa
Izimpawu ezethusa kakhulu ngokuvamile ziyizona ezijwayeleke kakhulu. Lokho kubhoboza ezandleni zakho nesiyezi ngokuvamile kuvela ekuphefumuleni ngokushesha kakhulu, okushintsha ukulinganisela kwamagesi egazini lakho. Kuzwakala kwethusa. Akukulimazi. Umuzwa wokungabikho kweqiniso, ngezinye izikhathi obizwa ngokuthi i-derealization, uyimpendulo yobuchopho kulokho kugcwala kwamakhemikhali engcindezi. Kuyinqaba, kodwa akuyona ingozi.
Okuletha umbuzo cishe wonke umuntu awubuza ngasese.
Ingabe ukuhlaselwa uvalo kungakulimaza ngempela?
Impendulo emfishane ithi cha. Okwethusayo nokulimazayo akufani.
I-Cleveland Clinic ikubeka ngqo: ukuhlaselwa uvalo ngokwako akuyona ingozi noma okulimaza impilo yakho. I-NHS isho okufana ncamashi, ukuthi ukuhlaselwa ngeke kukubangele umonakalo womzimba, nokuthi akunakwenzeka ukuthi ungalokothe ulaliswe esibhedlela ngenxa yako. Inhliziyo yakho ngeke iyeke. Ngeke uyeke ukuphefumula. Umzimba awukwazi ukugcina isexwayiso sikhala phakade, okuyisona kanye isizathu sokuthi iqiniso elilandelayo libaluleke kangaka.
Ukuhlaselwa uvalo kufinyelela esicongweni bese kuyawa. Okuningi kuhlala phakathi kwemizuzu emihlanu nengamashumi amabili, yize abanye abantu bebika izikhathi ezide. Ubukhulu bukhuphuka ngokushesha, buhlale esicongweni esesabekayo, bese, ngokwabo, buyehla. I-Adrenaline iyasha iphele. Uhlelo lwakho alunakho okunye ngaphandle kokusetha kabusha. Akudingeki wenze lutho olunobuqhawe ukuze lokho kwenzeke. Yindlela isayensi yezinto eziphilayo esebenza ngayo.
Lokhu kufanele ukushiwo ngokucacile, ngoba kuphambene nakho konke umzuzu okutshela kona. Igagasi lizophuka. Lihlala lenzenjalo. Usinde kuwo wonke kuze kube manje, futhi irekhodi lakho lingamaphesenti ayikhulu.
Isexwayiso esisodwa esiqotho. Izimpawu zokuhlaselwa uvalo zingahambelana nezinkinga zangempela zezempilo, ikakhulu ubuhlungu besifuba nokunzima ukuphefumula. Uma lokhu kungokokuqala kuwe, noma noma yini izwakala ihlukile kuphethini yakho evamile, kunengqondo ngokuphelele ukuhlolwa udokotela. Ukukhipha izinto akukhona ukusabela ngokweqile. Kuwukunakekela okuhle, futhi kungaletha ukuthula kwengqondo kwangempela.
Kungani kuvela kungazelelwe
Ukuhlaselwa uvalo okuningi kunesidingiso esisobala. Isitimela esiminyene, ukubhekana, uvalo olukhulu oluthinta usuku lwakho. Kodwa okunye kufika ngaphandle kwesexwayiso nhlobo, ekuthuleni kwentambama evamile noma ngisho ebuthongweni. Lokho kungabikho kwesu yingxenye yalokho okwenza kukhathaze kangaka. Uma kungekho sizathu, ingqondo yakho ithatha esibi kunazo zonke.
Ngokuvamile kukhona isizathu, kodwa nje asikho lapho ubheka khona. Umzimba ugcina isibalo esiqhubekayo sengcindezi, futhi isexwayiso singakhala ngemva kokuba ingcindezi isakhekile kunangesikhathi sayo. Yingakho abantu abaningi bethola ukuhlaselwa kwabo kokuqala ngesikhathi seholidi, ngempelasonto ethule, ngomzuzu ekugcineni bayeka ukuzilinda. Ukuqina obulokhu ubuthwele amaviki akunyamalali. Kuyafika, kufune ukukhokhelwa.
Izinto ezimbalwa zenza isexwayiso sibe nethuba elikhulu lokukhala ngephutha: izikhathi ezide zengcindezi, ubuthongo obuncane kakhulu, i-caffeine eningi, nenkumbulo elula yokuhlaselwa okwedlule, okungakushiya uhlola umzimba wakho ufuna inkinga. Lokho kokugcina kuba yindingiliza yako. Uqaphela inhliziyo yakho, ukuqaphela kuyenza ishesha ijubane, ukushesha ijubane kufundeka njengengozi, bese usuyahamba. Ukuqonda le ndingiliza yisinyathelo sokuqala sokuyiphazamisa. Awubuthakathaka, futhi awuzange ukubize lokhu. Isexwayiso sakho simane sisethwe sizwela kancane kakhulu njengamanje, futhi ukuzwela kungabuyiselwa phansi.
Yini esiza ngaleso sikhathi
Awukho umcikilisho wokucima womlingo, futhi noma ubani owudayisayo uyaqamba amanga. Ongakwenza ukuyeka ukuthela uphethiloli emlilweni bese uvumela igagasi lihambe indlela yalo. Izinto ezimbalwa ziyasiza ngempela.
- Kuqambe. Zitshele, ngokuzwakalayo uma ukwazi, 'Lokhu ukuhlaselwa uvalo. Akuyona ingozi. Kuzodlula.' Ukhumbuza ingxenye ecabangayo yobuchopho bakho ukuthi isexwayiso singamanga. Lokho kodwa kungasusa ubukhali.
- Yehlisa ukuphefumula okuphumayo. Awukwazi ukuxoxisana uze uzole, kodwa ungakwazi ukushintsha ukuphefumula kwakho, futhi umzimba wakho ulandela umoya wakho. Phefumulela ngaphakathi kancane, bese wenza ukuphefumula okuphumayo kube kude kunokungenayo. Ukuphefumula okuphumayo okude, okuhamba kancane kuyisignali eqondile kuhlelo lwakho lwezinzwa ukuthi isimo esiphuthumayo sesiphelile.
- Ungalwi nako. Yilokhu okuphambene nomcabango. Ukulwa novalo, ukuzilungiselela, ukuqina, ukuzama ukukuphoqa ukuba kume, kuvame ukukudla. Ukuvumela imizwa ibe khona, uyibuka ikhuphuka ngaphandle kokwengeza ukwesaba phezulu, kususa uphethiloli. I-NHS ikubiza ngokuthi ukukukhwela. Awudeli. Uphuma endleleni yomzimba wakho.
- Buyela ezinzweni zakho. Gxilisa izinyawo zakho phansi. Qaphela izinto ezinhlanu ongazibona, ubunjalo obungaphansi kwesandla sakho, umsindo egumbini. Lokhu kudonsa kancane ukunaka kwakho kukukhiphe esikhwishikhwishini semicabango eyethusayo kukubuyisele esikhathini samanje sangempela, esiphephile.
Akukho kulokhu okumisa ukuhlaselwa ngokushesha. Lokho okwenzayo ukukuvimbela ukuba ujikelezise ukuhlaselwa uvalo kukwenze kube yinto ende nembi kakhulu. Uthenga isikhathi ngenkathi isayensi yezinto eziphilayo yenza umsebenzi wayo.
Uma kwenzeka komunye umuntu
Ukubuka umuntu omkhathalelayo ehlaselwa uvalo kunzima. Umuzwa uwukukulungisa ngokushesha, futhi lowo muzwa ungabuyela emuva. Abakudinga kakhulu ukuba khona okuzolile, hhayi isiwiliwili sezixazululo.
Izinto ezimbalwa ezisiza ngempela:
- Hlala, futhi uhlale uzinzile. Ukuzola kwakho kungabolekwa. Uma izwi lakho liphansi nokuphefumula kwakho kuhamba kancane, okwabo kunento yokulandela.
- Yisho into eqinisekisayo ngokulula. 'Uphephile. Lokhu ukuhlaselwa uvalo. Kuzodlula.' Kuphinde kancane. Uba yiqiniso eliqinile emzuzwini ozwakala uyinto engenjalo neze.
- Ungaminyani noma ubambe. Buza ngaphambi kokuthinta. Abanye abantu bathola isandla sizinzisa, abanye bazizwa bevaleleke ngaso. Bavumele bakutshele.
- Yeqa uphenyo. 'Kukhona okungalungile? Kungani lokhu kwenzeka?' kungangeza ingcindezi. Kunesikhathi salokho kamuva, uma igagasi selidlulile.
- Kulinde kuze kuphele nabo. Akudingeki ukwenze kume. Vele ungahambi. Ukwazi ukuthi kukhona umuntu okhona kuwuhlobo lwako lomuthi.
Emva kwalokho, abantu bavame ukuzizwa bakhathele, benamahloni, noma beqhaqhazela. Ukuthula okuncane, amanzi athile, akukho ukuxoxa okukhulu ngaphandle uma bekufuna. Into enomusa kakhulu ongayinikeza ukuphatha okwenzekile njengokujwayelekile nokusindeka, ngoba kunjalo.
Uma kungaphezu komzuzu omubi
Ukuhlaselwa uvalo okukodwa, ngisho nokuvela kungazelelwe, kuvame kakhulu kunalokho abantu abaningi abakubonayo. Kunoma yimuphi unyaka, cishe kuya koyedwa kwabayisishiyagalolunye abadala e-United States banako. Njengoba i-NIMH iphawula, ukuhlaselwa uvalo okukodwa akusona isifo sengqondo. Kungokuhlangenwe nakho okunzima, hhayi ukuxilongwa.
Izinto ziyashintsha uma ukuhlaselwa kuqala ukuphindaphinda, futhi uma ukwesaba okulandelayo kuqala ukubumba impilo yakho. Uma uzithola ugwema izindawo lapho kwenzeka khona ngaphambili, uhoxisa izinhlelo, noma uphila nokwesaba okuncane mayelana nokuthi kungaphinda kushaye nini, lelo phethini linegama. Libizwa ngokuthi isifo sovalo, futhi kokubili kuyiqiniso futhi kuyelapheka kakhulu. Kuphinde kungavami njengokuhlaselwa ngokwako, kuthinta ingxenye encane yabantu abadala, futhi kusabela kahle osizweni.
Lolo sizo luyasebenza. Uhlobo lokwelashwa ngokukhuluma olubizwa ngokuthi i-cognitive behavioral therapy, noma i-CBT, luthathwa njengezinga eliphezulu, futhi uchwepheshe wezengqondo omuhle angakufundisa izindlela ezithile zokusabela ezimpawini zokuqala ukuze ukuhlaselwa kulahlekelwe ukubamba kwako. Kwabanye abantu, umuthi nawo uyasiza, futhi udokotela angakuhola ezinketheni. Iphuzu ukuthi akudingeki ubhekane nalokhu wedwa noma ulinde kuze kudlule ngokwako.
Thinta udokotela noma uchwepheshe wezempilo yengqondo uma ukuhlaselwa uvalo kuphindaphinda, uma ukwesaba okulandelayo kuqondisa izinqumo zakho, noma uma noma yikuphi kwalokhu kucindezela ubuthongo bakho, umsebenzi wakho, noma abantu obathandayo. Akukho kulokho okusho ukuthi wephukile, futhi impela akusho ukuthi ubuthakathaka. Kusho ukuthi uhlelo lwakho lwesexwayiso ludinga ukulungiswa kancane, futhi lowo ngumsebenzi womuntu oqeqeshelwe ukusiza ngalokhu kanye.
Kuze kube yilapho, bambelela entweni eyodwa eyiqiniso ngisho noma konke okuphakathi kwakho kumemeza okuphambene. Lokho okuzwayo isexwayiso esingamanga, umzimba wakho awukho engozini, futhi igagasi selivele lisendleleni libuyela phansi.
Imithombo
- 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