Njengoba odokotela abaningi bazokutshela, kunezinto ezimbili eziphazamisa ukulala: ubuhlungu obungokomzimba nokukhathazeka.
Ngakho-ke kuyaqondakala ukuthi abantu abaningi abanokukhathazeka babika ukuphazamiseka kokulala njalo njengenkinga enkulu.
Ukungakwazi ukulala kungase kuhlukumeze kakhulu abantu abaningi.
Into yokuqala okudingeka uyiqonde mayelana nokulala yilena: akulona inani lokulala olalayo elibalulekile, kodwa kunalokho ikhwalithi yokulala.
Ikhwalithi phezu kobuningi.
Ngizokunikeza amathiphu asheshayo azokusiza ukubhekana nanoma yiziphi izinkinga onazo ngokulala. Okokuqala, ukuze wephule umjikelezo wokuqwasha, qala ngokungacabangi ukuthi uzolala! Lokho kubonakala kuyisimo sengqondo esingalungile, kodwa uma usondela ubusuku ngabunye njengethuba nje lokulala elingase libe khona, lokhu kusiza ekususeni ingcindezi ozibeka ngaphansi kwayo.
Ngandlela thile, abanye abantu banokukhathazeka kokusebenza lapho becabanga ngokulala:
"Ngizokwazi yini ukulala ebusuku?"
Impendulo mhlawumbe yebo, mhlawumbe cha. Uma udlula enkathini yokuqwasha, ukulala kahle ebusuku akuqinisekisiwe, nganoma yisiphi isizathu, ngakho kufanele ukwamukele lokho okwamanje. Uma uthola ukulala kwehora elilodwa noma amabili, kuhle futhi kuhle, futhi uma ungatholi lutho, kwamukela futhi uqhubeke. Ubusuku ngabunye, njengoba uthatha umhlalaphansi, zitshele:
“Ngilungiselela ukulala, kodwa ngeke ngizame ukulala ngenkani. Uma ifika, iyeza. Uma kungenjalo, ngeke ngizishaye ngakho. Lesi yisikhathi engidlula kuso, kodwa maduze nje ngizobuyela esimeni esijwayelekile sokulala.”
Wonke umuntu ubhekana nezikhathi zokungalali ngezikhathi ezithile. Kungokwemvelo kakhulu. Ungase ungazi ukuthi kungani ubhekana nokuqwasha, kodwa okungenani, ungakwamukela.
Ake ngigcizelele ukubaluleka kokuzinikela ekungakwazini ukulala. Zinikele kunoma yini engenzeka noma engenzeki phakathi nobusuku, futhi uzofaka ingqondo yakho ngaphansi kwengcindezi encane. Ngemva kwephuzu elithile, intukuthelo nokukhungatheka ngempela okukugcina uphapheme cishe ubusuku bonke.
Ngokwemvelo indlela engcono kakhulu yokulala kahle ebusuku ukuzivivinya umzimba okuhle njalo kusihlwa ungaphandle. Lokhu kuphumelela kakhulu ngoba ingqondo ingase izame ukukugcina uphapheme, kodwa ukukhathala okungokomzimba kuletha ukulala ngokushesha. Couple lokho ngokuzimisela ukwamukela ukungalali, futhi uzozithola ulala kalula.
Khumbula ukuthi utshwala, i-caffeine, ne-nicotine kufanele kugwenywe amahora ambalwa ngaphambi kokulala. Ungase ube uhlobo oluthola kunzima ekuqaleni ukulala njengoba ingqondo yakho igijima nemicabango yokukhathazeka. Uma kwenzeka uthola ingqondo yakho igijima futhi ungakwazi ukufinyelela ubuthongo, gcina ijenali eceleni kombhede wakho. Hlala uqonde bese uqala ukubhala phansi ukuthi uzizwa kanjani:
“Ngizizwa ngingahlaliseki. Ngilokhu ngiphenduka ngiphindelela, ngizama ukulala, kodwa nginokukhathazeka engqondweni yami.” Manje bhala phansi zonke izinkathazo zakho, isibonelo:
“Kusasa kufanele ngenze i-X, futhi nginovalo lokuthi ngeke ngiphumule kahle, njll.
Qhubeka ubhala phansi izinkathazo zakho kuze kube yilapho umsebenzi usucike kakhulu. Khona-ke umzimba wakho nengqondo kuyofuna kancane kancane ukubuyela ekulaleni. Ukubhala kanjena kuyithuluzi elilula lokulungisa ingqondo yakho ngendlela eqondile ukuze umoya uphansi futhi ubuye ulale (uhlobo oluthuthukisiwe lokubala izimvu).
Ungesabi ukubhala amakhasi namakhasi angenalutho ikakhulukazi. Lokhu okwenzayo wukusiza ingqondo ephaphile idedele noma yini ewugcina uphapheme ukuze uyeke ukuba matasa ubuye ulale.
Uyabona, esinye sezizathu esenza singalali ukuthi ingqondo yethu izwa lezi zinkathazo (kungakhathaliseki ukuthi ziyini) zibalulekile ukuba sizihlaziye ngokuphindaphindiwe; badinga ukunakwa okuphuthumayo ngakho-ke kufanele bacatshangelwe ubusuku bonke.
Lapho ukhathazeka kakhulu, umzimba wakho uyakhuthazeka futhi ukulala okunzima ukukufeza. Ukubhala phansi zonke izinkathazo zakho ephepheni kunomphumela wokuthi uthi engqondweni yakho:
“Kulungile, cabanga, ucabanga ukuthi lezi zibalulekile. Ngizibhale phansi zonke ngokuningiliziwe. Ngeke bakhohlwe, ngiyathembisa. Ngingabuyela kubo kusasa ngizobhekana nabo-kodwa MANJE, asilale.”
Ingqondo ingase ifane nengane encane edinga nje ukuqinisekiswa ukuthi izinto zizosingathwa futhi zinakekelwe. Yilokho kuphela okudingekayo ukuze kuphele lezi zinkathazo zengqondo. Ube usuthola, ekuseni, ukuthi cishe zonke izinkathazo noma ukukhathazeka akuzona izindaba ezinkulu. Izinkathazo zethu eziningi ukusebenza noma umcabango osebenza ngokweqile.
UDkt. Dennis Gersten wase-San Diego uphakamisa indlela esebenza kahle kakhulu ebusuku abangaphumuli. Ungase ufune ukuyizama ngesikhathi esilandelayo lapho ungaphumuli kakhulu embhedeni.
Zama lokhu okulandelayo:
-Njengoba ulele lapho embhedeni, qala ngokukhumbula isikhathi empilweni yakho lapho kwakudingeka uhlale uphapheme! Mhlawumbe kwakuyisivivinyo esibalulekile owawusifundela futhi kwadingeka uqhubeke uphimisela ubusuku bonke.
Mhlawumbe bekungalali ubusuku bonke uncelisa ingane yakho ukuthi ilale. Mhlawumbe kwakungesikhathi uhamba ubusuku bonke ngebhasi futhi udinga ukuhlala uphapheme uma kwenzeka uphuthelwe isitobhi sakho.
Nginesiqiniseko sokuthi kube nezikhathi eziningi ezahlukene empilweni yakho lapho kudingeke ukuthi uziphoqe ukuthi uhlale uphapheme.
-Khumbula ukukhathala nomzamo wokugcina amehlo akho evulekile. Khumbula ukuthi amajwabu amehlo akho azizwa kanjani njengezisindo zomthofu futhi ufisa sengathi ungawavala, ngisho umzuzu nje. Ngaleso sikhathi, wawungeke ukwazi ukunqotshwa isifiso sakho sokulala; bekufanele ulwe kanzima ukuze uhlale uphapheme. Phinda uphile lezo zinkumbulo bese uzama ngempela futhi ukhumbule kahle ukuthi lokho kwakuzwakala kanjani.
-Manje cabanga ngakho manje, nokuthi kumnandi kangakanani ukuhlala embhedeni ngaphandle kwesidingo esicindezelayo sokuhlala uphapheme. Cabanga ukuthi ubunganikela kangakanani ukuze ube lapho ukhona manje, ulele embhedeni wakho nekhanda lakho lihlezi phezu komcamelo kanye nenkululeko ephelele onayo yokulala. Kuzwakala kumnandi ngempela ukuba nemvume egcwele yokulala khona manje.
Azikho izimfuno ukuthi uhlale uphapheme. Uma uvale amehlo sebenzisa imizuzu embalwa ukhumbula leso sikhathi.
-Ukuphela kokuzivocavoca.
I-Night Panic Attacks
Abantu abanezinkinga zokukhathazeka ngezinye izikhathi bangavuswa ebusuku ngenxa yokuhlaselwa uvalo. Siyazi ukuthi ukwesaba okukhulu ebusuku akubangelwa amaphupho. Amarekhodi e-polysomnographia yokulala abonisa ukuthi ukuhlaselwa uvalo okuningi kwenzeka phakathi nesigaba sokuqala sokulala (isigaba II), hhayi phakathi nesigaba se-REM esihambisana namaphupho. Lokhu kwehlukile kumaphupho amabi. Amaphupho amabi kwenzeka phakathi nengxenye yesibili yobusuku, ngakho-ke sivamise ukukwazi ukukhumbula okuqukethwe kwalawa maphupho.
Kubalulekile ukuthi ungalali wesaba ukuthi ungase ube novalo. Lala uqiniseka ukuthi uma umuntu engavuka, uzobhekana ngokuphumelelayo nakho. Ngaleyo ndlela, awuzibeki ngaphansi kwengcindezi yokuthi UNGABA novalo. Ukuhlaselwa ukwesaba okuningi kwenzeka ngesikhathi sokulala.
Uma uvuka ngokuhlaselwa ukwethuka, sebenzisa i-One Move Technique njengoba kushiwo esifundweni sami se-Panic Away. (Bona ukuphela kwe-imeyili)
Nansi incazelo owesifazane osanda kuyinikeza mayelana nolwazi lwakhe:
“Ukulala kuyinkinga ngempela. Lapho nje sengizolala, umzimba wami ubonakala uphapheme, njengokushaywa ugesi, okungethusa futhi kungigcine ngiphapheme amahora amaningi.”
Le jolt ibizwa ngokuthi i-hypnic jerk, noma i-hypnagogic jerk enkulu. I-hypnic jerk ivame ukwenzeka lapho nje umuntu engena ebuthongweni. Abantu bavame ukuchaza njengokuzwakala kokuwa noma ukushaqeka kukagesi, futhi kuyinto evamile ngokuphelele. Kuvame kakhulu lapho silele singakhululekile noma sikhathele ngokweqile.
Kube nocwaningo oluncane ngale ndaba, kodwa kunemibono ethile yokuthi kungani kwenzeka ama-hypnic jerks. Lapho sizumeka, umzimba ushintsha izinga lokushisa, ukuphefumula, nokuphumula kwemisipha. I-hypnic jerk ingase ibe umphumela wokuphumula kwemisipha. Ubuchopho buchaza lokhu ngokungeyikho njengophawu lokuwa, futhi kubonisa izitho zethu ukuba zivuke, yingakho imilenze enyakazayo noma izingalo.
Abantu baphendula ama-hypnic jerks abe yi-panic attack ngoba vele bazizwa benovalo ngesimo sabo futhi i-jolt iyabethusa bacabange ukuthi kukhona okubi okwenzekayo. Futhi, kuwukusabela okwesabekayo emuzweni.
Ngokuvamile lapho laba bantu bevuka, bahefuzela, futhi lokhu kungase kuphenduke ukwesaba inkinga yokuphefumula ngenkathi belele. Uma uphaphama ngenxa yokwethuka, khona-ke ukuqonda nje imvelo ye-hypnic jerk kungasusa ukukhathazeka kokuhlangenwe nakho.
Ziqinisekise ukuthi uphephile nokuthi umuntu odlalayo akayona into ongazikhathaza ngayo. Akuphazamisi ukusebenza komzimba wakho, futhi akukufaki kunoma iyiphi ingozi.
Lokho kuphetha i-Anxiety Mini Series.
Ngethemba ukuthi ukwazile ukuthatha okuthile kuyo. Ngifuna ukukushiya namazwana ambalwa okugcina. Ngokuvamile abantu abanokukhathazeka bacindezelwa ukuba baqede ukukhathazeka kwabo. Abantu badlulisa amazwi afana nalawa:
"Ngifisa sengathi ungavele uphume ekukhathazekeni kwakho".
Nakuba abantu beqonde kahle, lolu hlobo lwamazwana alusizi. Abantu abagcini nje ngokucabanga umcabango owodwa bese bephuma osizini. Kunesinyathelo ngesinyathelo inqubo yokususa inkohliso edalwa ukukhathazeka futhi kwabanye lokhu kungathatha isikhathi lapho ukukhathazeka sekukhona iminyaka eminingi.
Njengoba lolu kuwuchungechunge lokugcina lwe-imeyili encane ngifuna ukukugcizelela ukuthi ukukhathazeka kuyelapheka. Okungafanele uyeke ukukwenza wukufunela indlela ekufanele. Ngendlela ngiyethemba ukuthi angikaze ngibe namandla kakhulu ekuphusheni isifundo sami se-Panic Away. Ngijabule ngemiphumela eyitholayo yingakho ngihlale ngikhuluma ngayo.
Ngemva kweminyaka eminingi ngisebenza kule ndawo manje sengiqiniseka kakhulu kunangaphambili ukuthi wonke umuntu, kungakhathaliseki ukuthi unzima kangakanani, angayiqeda inkinga yakhe yokukhathazeka. Uma unomcabango okutshela okwehlukile kuzomele ulahlekelwe yilowo mcabango.
Ungayeki ukuzama, ungapheli amandla. Yilokho okungcono kakhulu ongakwenza.
Izilokotho ezinhle
Barry McDonagh
Uma ufuna ukufunda kabanzi ngomsebenzi wami vakashela isixhumanisi esilandelayo>>> https://bit.ly/2sHqfUx
