Susa Ukukhathazeka Nokwethuka Ukuhlaselwa Okuhle
Uma uhlushwa…
* Ukushaya kwenhliziyo
*inhliziyo eshaya ngamandla, noma ukushaya kwenhliziyo okusheshayo
* Ukujuluka
* Ukuthuthumela noma ukuthuthumela
* Ukuphelelwa umoya
* Umuzwa wokuklinywa
* Ubuhlungu besifuba noma ukungakhululeki
* Isicanucanu noma amajaqamba esiswini
* Derealization (umuzwa ongelona iqiniso)
* Ukwesaba ukulahlekelwa ukulawula noma ukusangana
* Ukwesaba ukufa Ukuba ndikindiki noma ukuzwa ukuluma
* Ukugodola noma ukushisa okushisayo
(Umthombo: I-American Psychiatric Association. I-Diagnostic and Statistical Manual of Mental Disorders, Uhlelo Lwesine, Ukubuyekezwa Kombhalo (DSM-IV-TR) 2000 Washington, DC.)
…bese uzizwele mathupha ezinye zezimpawu zokuhlaselwa ukwethuka noma ukukhathazeka. Uma ufunda leli khasi ngoba othandekayo unalezi zimpawu futhi uzama ukuqonda noma ukusiza, kunzima ukukwazisa lokho adlula kukho.
Zama nje ukucabanga ukuthi kunjani ukuba nakho, uma ukwazi.
Nasi isibonelo esijwayelekile:
Ukuma kulayini wesitolo esikhulu, sekuyisikhathi eside ukulinda kodwa kufanele kuhambe ikhasimende elilodwa ngaphambi kokuthi ufike kumuntu ophatha imali. Linda, wawuyini lowo muzwa? Uba nomuzwa ongemnandi emphinjeni wakho, isifuba sakho sizizwa siqina, manje uba nokuphelelwa umoya, futhi yini oyaziyo—inhliziyo yakho yeqa ukushaya. “Ngiyacela, Nkulunkulu, hhayi lapha.”
Ukuskena ngokushesha kwendawo—ingabe kuyingozi? Ubuso obune obungenabungane bulandela ngemuva, umuntu oyedwa ngaphambili. Izikhonkwane nezinaliti zibonakala zikuhlaba engalweni yakho yangakwesobunxele, uzizwa unesiyezi kancane, bese kuba nokuqhuma kokwesaba njengoba wesaba okubi kakhulu. Usuzohlaselwa wuvalo.
Akungabazeki engqondweni yakho manje ukuthi lokhu kuzoba okukhulu. Kulungile, gxila: Khumbula lokho okufundisiwe, futhi sekuyisikhathi manje sokusebenzisa amasu okubhekana nesimo. Qala umsebenzi wokuphefumula ojulile owanconywa udokotela wakho. Kungene ngekhala, kuphume ngomlomo.
Cabanga ngemicabango ephumuzayo, futhi, ngenkathi uphefumula, cabanga "Khululeka," bese uphefumula. Kodwa akubonakali kunomthelela omuhle; empeleni, ukugxila nje ekuphefumuleni kukwenza uzizwe unamahloni futhi uqine.
Kulungile, indlela yokubhekana 2:
Ukuphumula kwemisipha kancane kancane. Bamba amahlombe womabili, ubambe imizuzwana eyi-10, bese uyakhulula. Izame futhi. Cha; namanje awukho umehluko. Ukukhathazeka kuya ngokuba kubi kakhulu futhi iqiniso lokuthi uphelelwe ngamasu okubhekana nesimo kwandisa ukwethuka kwakho. Uma nje uzungezwe umndeni wakho, noma umngane oseduze nawe ukuze uzizwe uqiniseka ngokwengeziwe ekubhekaneni nalesi simo.
Manje, i-adrenaline isigijima ngempela ohlelweni lwakho, umzimba wakho unkeneneza ngenxa yemizwa engakhululekile, futhi manje umuzwa owesabekayo wokulahlekelwa ukulawula okuphelele ugubungula imizwa yakho. Akekho oseduze kwakho onomqondo wokwesaba okukhulu obhekene nakho. Kubo, kuwusuku nje oluvamile nomunye ulayini ohamba kancane okhungathekisayo esitolo esikhulu.
Uphelelwe izinketho. Isikhathi Sohlelo C.
Ikhono eliyisisekelo lokubhekana nazo zonke "ukubaleka." Zixolele kulayini; unamahloni kancane njengoba sekuyithuba lakho lokukhokha. Umuntu ophatha imali ubukeka edidekile njengoba ushiya ukuthenga kwakho ngemuva bese uhamba uya ngasemnyango. Asikho isikhathi sezaba—udinga ukuba wedwa. Ushiya isuphamakethe ungene emotweni yakho ukuze uyigibele uphume wedwa. Kungenzeka yini ukuthi lena enkulu? Lowo omesabayo uzokuphushela phezu konqenqema ngokwengqondo nangokomzimba. Ngemva kwemizuzu eyishumi uvalo luyaphela.
Isikhathi ngu-10:30 am Uzophumelela kanjani usuku lonke?
Uma uhlushwa ukwethuka noma ukuhlaselwa wukukhathazeka, lesi simo esingenhla cishe sizwakala sijwayelekile. Kungase kubangele ngisho nemizwa yokukhathazeka nokwethuka ngokuyifunda nje. Izimo ezithile ezibangela ukwethuka nokukhathazeka kwakho zingase zehluke; mhlawumbe imizwa yomzimba ihluke kancane. Noma mhlawumbe kwenzeka kuwe okokuqala endizeni, esihlalweni sikadokotela wamazinyo, noma ngisho nasekhaya, kuyilapho ningenzi lutho ngokukhethekile.
Uma uke waba nalokho osekwaziwa ngokuthi “ukuhlaselwa wuvalo,” duduzeka ngeqiniso lokuthi awuwedwa neze.
I-panic attack ihlale iza nomuzwa ojulile wokubhujiswa okuzayo. Unomuzwa wokuthi usuzolahlekelwa ingqondo noma omunye wemisebenzi yakho ebalulekile yomzimba usuzoyeka ukusebenza futhi uzoqeda izinsuku zakho khona lapho phakathi kwezimpahla ezifakwe ethini nokudla okuqandisiwe.
Awuwedwa neze; awukho ngisho oyedwa esigidini. EMelika, kulinganiselwa ukuthi cishe i-5% yabantu ihlushwa uhlobo oluthile lokuphazamiseka kokukhathazeka. Kwabanye, kungase kube ukuhlaselwa ukwethuka okungavamile okwenzeka ezimweni ezithile kuphela—njengalapho kufanele ukhulume phambi kwabanye abantu, kuyilapho, kwabanye abantu, kwenzeka kaningi futhi kuphindelela kangangokuthi kubavimbele ukuthi bashiye ikhaya labo. Ukuhlaselwa ukwethuka njalo kuvame ukuba yilokho odokotela abakubiza ngokuthi “isifo sokukhathazeka.”
Esinye sezinyathelo zokuqala zokulawula impilo yakho ukuthola ulwazi oluwusizo. Le sayithi izokunikeza lokho, nokunye okwengeziwe.
Ukuqala kokululama kwakho kuqala lapha. Ozokufunda ukuthi maningi amathuba okuthi usuzoqeda umjikelezo wokuhlaselwa wuvalo empilweni yakho. Uzofunda hhayi kuphela ukubuyisela impilo yokunganaki okhumbula ukuthi wake waba nayo, kodwa futhi uzothola ukuzethemba okusha ekuphileni. Impendulo yakho yokuphila ngokukhululeka “ekutatazeleni” noma “ukuhlaselwa kokukhathazeka” isiseduze.
Le sayithi ikhombisa ukuthi ukwethuka nokukhathazeka oye wabhekana nakho kuzoba ukhiye wesibindi nempumelelo yakho.
Qala umgwaqo wokululama ngokuphequlula isayithi. Nakuba abaningi benu kungenzeka ukuthi bafunde cishe yonke into ongayifunda ehlobene nokwethuka nokukhathazeka ngiyakuqinisekisa ukuthi leli sayithi linikeza okuthile okusebenzayo kakhulu.
Uthi bewazi…?
Umehluko oyinhloko phakathi komuntu ophulukisiwe ekuhlaselweni kokwethuka nalabo abangelapha ulula kakhulu. Abantu abelaphayo abasakwesabi ukuhlaselwa wuvalo. Ngizozama ukukubonisa ukuthi ungaba kanjani omunye walaba bantu futhi.
Kuthiwani uma ngikutshela iqhinga lokuqeda ukuhlaselwa kovalo nokukhathazeka ukufuna ukuba nalo. Lokho kuzwakala kuxakile, ngisho kuphikisana, kodwa ake ngichaze.
Iqhinga lokuhlasela kwe-panic ufuna ukuba nomuntu ofuna ukuliphusha. Ungakwazi yini ukuhlaselwa ukwethuka kulo mzuzwana nje? Cha!
Uyasazi isisho esithi “okuphikisayo kuyaphikelela.” Leso sisho sisebenza ngokuphelele ekwesabeni. Uma umelana nesimo ngenxa yokwesaba, ukwesaba okuhambisana naleyo ndaba kuyoqhubeka. Uyeka kanjani ukumelana—ungena kuwo ngqo, ungene endleleni yokukhathazeka, futhi ngokwenza kanjalo ngeke iqhubeke.
Empeleni lokho kusho ukuthini ukuthi uma nsuku zonke ufuna ukuhlaselwa ukwesaba, awukwazi ukuba nakho. Zama ngalo mzuzu ukuba ube ne-panic attack futhi ngizokuqinisekisa ukuthi awukwazi. Kungenzeka ukuthi awuboni kodwa uhlale unquma ukwethuka. Wenza ukukhetha ngokuthi lokhu kungaphezu kwamandla ami.
Enye indlela yokwazisa lokhu iwukucabanga ukuhlaselwa ukwethuka njengokuma onqenqemeni lwewa. Ukukhathazeka kubonakala kukusondeza ekuweleni phezu konqenqema.
Ukuze uqede ukwesaba kufanele ugxume ngendlela engokomfanekiso. Kufanele ugxume usuka onqenqemeni lwewa ungene ekukhathazekeni nasekwesabeni nakuzo zonke izinto ezesaba kakhulu.
Ugxuma kanjani? Ugxuma ngokufuna ukuhlaselwa wuvalo. Uhamba ngosuku lwakho ucela ukuvela kokukhathazeka nokwethuka.
Ukuphepha kwakho kwangempela yiqiniso lokuthi i-panic attack ayisoze yakulimaza. Lelo yiqiniso lezokwelapha. Uphephile, imizwa iyingozi kodwa akukho monakalo ozokwehlela. Inhliziyo yakho ishaya ngamandla kodwa akukho monakalo ozokwehlela. Ukweqa kuba yilutho ngaphandle kokuwa ngamamitha amabili! Kuphephe ngokuphelele.
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