Impendulo emfushane futhi esobala: ukuhlaselwa ukwethuka kubangelwa ukukhathazeka okukhulu. Kodwa, kuyini ngempela ukukhathazeka? Ukuqonda ukuthi ukukhathazeka kuvela kanjani kuzokusiza ukuthi unqobe ukuhlaselwa ukwethuka.
Enye yezinganekwane ezinkulu ezizungezile ukukhathazeka ukuthi kuyingozi futhi kungaholela ezimweni eziningi ezihlukahlukene ezisongela ukuphila.
Incazelo Yokukhathazeka
Ukukhathazeka kuchazwa ngokuthi isimo sokwesaba noma sokwesaba okubangelwa ukulangazelela usongo lwangempela noma olucatshangelwayo, umcimbi, noma isimo. Ingenye yemizwa evamile yomuntu etholwa abantu ngesikhathi esithile empilweni yabo.
Kodwa-ke, abantu abaningi abangakaze babhekane nokuhlaselwa kwe-panic, noma ukukhathazeka okwedlulele, bayahluleka ukuqaphela isimo esisabekayo sokuhlangenwe nakho. Isiyezi esidlulele, ukubona lufifi, ukuntweza kanye nomuzwa wokuphelelwa umoya—futhi lokho kumane kuyisihloko sentaba yeqhwa!
Lapho lezi zinzwa zenzeka futhi abantu bengaqondi ukuthi kungani, bazizwa bengenwe ukugula, noma isimo sengqondo esibi kakhulu. Usongo lokulahlekelwa ukulawula okuphelele lubonakala lungokoqobo futhi ngokwemvelo lwesabeka kakhulu.
Ukulwa/Ukusabela Ngendiza: Enye yezimbangela zokuhlaselwa ukwethuka?
Nginesiqiniseko sokuthi iningi lenu lizwile ngempi/impendulo yendiza njengencazelo yembangela yokuhlaselwa wuvalo. Ingabe wenze ukuhlobana phakathi kwale mpendulo kanye nokuzwa okungajwayelekile okuzwayo phakathi nangemuva kwesiqephu sokuhlasela kokwethuka?
Ukukhathazeka kuwukusabela engozini noma usongo. Iqanjwe kanjalo ngoba yonke imiphumela yayo ihloselwe ukulwa noma ukubalekela ingozi. Ngakho, inhloso yokukhathazeka iwukuvikela umuntu ekulimaleni. Lokhu kungase kubonakale kuyindida njengoba ngokungangabazeki unomuzwa wokuthi ukukhathazeka kwakho empeleni kukubangela umonakalo omkhulu...mhlawumbe okubaluleke kakhulu kuzo zonke izimbangela zokuhlaselwa uvalo.
Kodwa-ke, ukukhathazeka okwadalwa yimpi/indiza yokusabela kwakubalulekile ekusindeni kwansuku zonke kokhokho bethu basendulo—lapho bebhekene nengozi ethile, impendulo ezenzakalelayo yayithatha indawo eyayibaqhubezela ukuthi bathathe isinyathelo esisheshayo njengokuhlasela noma ukugijima. Ngisho nasemhlabeni wanamuhla omatasatasa, lokhu kuseyindlela edingekayo. Iza ngosizo uma kufanele uphendule usongo lwangempela phakathi nomzuzwana wokuhlukana.
Ukukhathazeka kuyindlela eyakhelwe ngaphakathi yokusivikela engozini. Kuyathakazelisa ukuthi iyindlela evikelayo kodwa engalimazi—iphuzu elibalulekile elizocaciswa kamuva.
Ukubonakaliswa Okungokomzimba Kokuhlaselwa Kokwethuka: Ezinye izingcezu zephazili ukuqonda izimbangela zokuhlaselwa uvalo. Ukuthuthumela kanye Nemiphumela Yamakhemikhali...
Lapho ubhekene nengozi, ubuchopho buthumela izimpawu engxenyeni yesimiso sezinzwa. Yilolu hlelo olunesibopho sokulungisa umzimba ukuze wenze okuthile futhi luthulisa umzimba futhi lubuyisele ukulingana. Ukufeza le misebenzi emibili ebalulekile, uhlelo lwezinzwa oluzimele lunezigatshana ezimbili, uhlelo lwezinzwa oluzwelayo kanye nesistimu yezinzwa ye-parasympathetic.
Nakuba ngingafuni ukuba “nesayensi” kakhulu, ukuba nokuqonda okuyisisekelo kwesimiso sezinzwa esinozwela kanye ne-parasympathetic kuzokusiza uqonde izimbangela zokuhlaselwa uvalo.
Isimiso sezinzwa esinozwela yisona esivame ukwazi kakhulu ngakho ngoba senza umzimba wethu usebenze, usilungiselela impendulo "yokulwa noma indiza", kuyilapho isimiso sezinzwa esine-parasympathetic yisona esisithanda kakhulu njengoba sisebenza njengethu. ukubuyisela uhlelo, olubuyisela umzimba esimweni sawo esijwayelekile.
Uma noma iyiphi yalezi zinhlelo icushiwe, ivuselela umzimba wonke, onomphumela "konke noma lutho". Lokhu kuchaza ukuthi kungani lapho ukuhlaselwa kwe-panic kwenzeka, umuntu uvame ukuzwa imizwa eminingi ehlukene emzimbeni wonke.
Uhlelo oluzwelayo lunesibopho sokukhulula i-adrenaline ezindlala ze-adrenal ezinso. Lezi yizindlala ezincane ezitholakala ngenhla nje kwezinso. Nokho, okungaziwa kakhulu ukuthi izindlala ze-adrenal ziphinde zikhiphe i-adrenaline, esebenza njengezithunywa zamakhemikhali zomzimba ukugcina umsebenzi uqhubeke. Lapho i-panic attack iqala, ayicimi kalula njengoba ivuliwe. Kuhlala kunenkathi yalokho okungabonakala kwanda noma ukukhathazeka okuqhubekayo, njengoba lezi zithunywa zihamba kuwo wonke umzimba. Zicabange njengenye yezimbangela ezingokomzimba zokuhlaselwa wuvalo, uma uthanda.
Ngemva kwesikhathi esithile, i-parasympathetic nervous system iqala ukusebenza. Indima yayo ukubuyisela umzimba ekusebenzeni okujwayelekile uma ingozi ecatshangelwayo isihambile. Uhlelo lwe-parasympathetic uhlelo sonke esilwaziyo nesiluthandayo, ngoba lusibuyisela esimweni esizolile sokukhululeka.
Uma sihlanganyela esu lokubhekana nesimo esilifundile, isibonelo, indlela yokuphumula, empeleni sizimisele ukusebenza kwesimiso sezinzwa esine-parasympathetic. Okuhle okumele sikukhumbule ukuthi lolu hlelo luzosebenza ngesikhathi esithile noma siyathanda noma cha. Umzimba awukwazi ukuqhubeka nokukhathazeka okwandayo njalo. Kufika lapho kufanele kuvele kukhahlele khona, kuphumuze umzimba. Lena enye yezinhlelo eziningi zokuvikela ezakhelwe ngaphakathi imizimba yethu enazo ukuze iphile.
Ungenza konke okusemandleni akho ngemicabango ekhathazayo, ugcine isimiso sezinzwa esinozwela siqhubeka, kodwa ekugcineni siyama. Ngokuhamba kwesikhathi, iba ngohlakaniphe kancane kunathi, futhi iyabona ukuthi ngempela ayikho ingozi. Imizimba yethu ihlakaniphe ngendlela emangalisayo—isayensi yanamuhla ihlale ithola amaphethini obuhlakani amangalisayo agijima kuwo wonke amangqamuzana emizimba yethu. Imizimba yethu ibonakala inezindlela ezingapheli zokubhekana nezinhlelo eziningi eziyinkimbinkimbi kakhulu esizithatha kalula. Qiniseka ukuthi umgomo oyinhloko womzimba wakho uwukugcina uphila futhi uphilile.
Awuqinisekanga kangako?
Zama ukubamba umoya isikhathi eside ngangokunokwenzeka. Noma ngabe ingqondo yakho inamandla kangakanani, ayisoze yadlula intando yomzimba. Lezi yizindaba ezinhle-kungakhathaliseki ukuthi uzama kangakanani ukuziqinisekisa ukuthi uzofa ngenxa yokuhlaselwa kwe-panic, ngeke. Umzimba wakho uzokweqa lokho kwesaba futhi ufune isimo sokulinganisela. Akukaze kube nesigameko esibikiwe sokushona komuntu ngenxa yokwethuka.
Khumbula lokhu ngokuzayo uma uhlaselwa wuvalo; izimbangela zokuhlaselwa ukwesaba akakwazi ukukulimaza ngokomzimba. Ingqondo yakho ingase yenze imizwa iqhubeke isikhathi eside kunalokho okuhloswe ngumzimba, kodwa ekugcineni yonke into izobuyela esimweni sokulinganisela. Eqinisweni, ibhalansi (i-homeostasis) yilokho imizimba yethu ehlala ikulwela.
Ukuphazanyiswa komzimba wakho akuyona into engaphezu kwemizwa yokwenza umsebenzi onzima. Umzimba wethu awuthuswa yilezi zimpawu. Kungani kufanele kube? Iyazi ikhono layo. Yizingqondo zethu ezicabangayo ezithuthumelayo, ezisabela ngokweqile futhi ziklabalase ngokwesaba okukhulu! Sivame ukwesaba okubi kakhulu futhi senze ihaba imizwa yethu. Ukushaya kwenhliziyo okusheshayo kuba isifo senhliziyo. Umqondo osebenza ngokweqile ubonakala njengokushefa eduze ne-schizophrenia. Ingabe iphutha lethu? Akunjalo—simane sixilonga ngolwazi olungeluhle.
Imiphumela Yenhliziyo Nemithambo yegazi Umsebenzi ohlelweni lwezinzwa olunozwela ukhuphula izinga lokushaya kwenhliziyo yethu, usheshise ukugeleza kwegazi kuwo wonke umzimba, uqinisekisa ukuthi zonke izindawo zinikezwa umoya-mpilo kahle nokuthi udoti uyasuswa. Lokhu kwenzeka ukuze kuqale ukusebenza komzimba.
Isici esithakazelisayo sendlela "yokulwa noma yokundiza" ukuthi igazi (elihanjiswa ezindaweni lapho okwamanje lingadingeki khona ngokuqiniswa kwemithambo yegazi) lilethwa ezindaweni lapho lidingeka khona ngokushesha.
Ngokwesibonelo, uma kwenzeka kuba nokuhlasela okungokomzimba, igazi liyaphuma esikhunjeni, eminweni nasezinzwaneni ukuze kuphume igazi elincane, futhi liyiswa “ezindaweni ezisebenzayo” njengamathanga nama-biceps ukuze lisize umzimba ukuba ulungiselele isenzo.
Yingakho abaningi bezwa ukuba ndikindiki kanye nokuntweza ngesikhathi sokuhlaselwa uvalo-okuvame ukuhunyushwa ngokungeyikho njengengozi enkulu yezempilo-njengesandulela sokuhlaselwa yinhliziyo. Kuyathakazelisa ukuthi abantu abaningi abanenkinga yokukhathazeka ngokuvamile bazizwa benezinkinga zenhliziyo. Uma ukhathazeke ngempela ukuthi kunjalo ngesimo sakho, vakashela udokotela wakho futhi usihlole. Okungenani ungabeka ingqondo yakho ekuphumuleni.
Imiphumela Yokuphefumula
Omunye wemiphumela esabekayo kakhulu yokuhlaselwa yi-panic attack ukwesaba ukuminyanisa noma ukuhonqa. Kuvame kakhulu ngesikhathi sokuhlaselwa ukwethuka ukuzwa ukuqina esifubeni nasemphinjeni. Ngiyaqiniseka ukuthi wonke umuntu angabhekana nokwesaba okuthile kokulahlekelwa ukulawula ukuphefumula kwakho. Kusukela kokuhlangenwe nakho komuntu siqu, ukukhathazeka kukhula ekwesabeni ukuthi ukuphefumula kwakho kuzonqamuka futhi ngeke ukwazi ukululama. Ingabe i-panic attack ingamisa ukuphefumula kwethu? Cha.
I-panic attack ihlotshaniswa nokwanda kwejubane nokujula kokuphefumula. Lokhu kunokubaluleka okusobala ekuvikeleni umzimba njengoba izicubu zidinga ukuthola umoya-mpilo owengeziwe ukuze zilungiselele isenzo. Imizwa ekhiqizwa yilokhu kwanda kokuphefumula, nokho, ingahlanganisa ukuphelelwa umoya, ukungena komoya omkhulu, ukuzwa ukuklinywa noma ukuhonqa, ngisho nezinhlungu noma ukucinana kwesifuba. Inkinga yangempela ukuthi le mizwa ayifani nathi, futhi izizwa ingekho engokwemvelo.
Njengoba ngike ngabhekana nokuhlaselwa ukwethuka okwedlulele ngokwami, ngiyakhumbula ukuthi ezikhathini eziningi, ngangiba nalomuzwa wokuthi angikwazi ukwethemba umzimba wami ukuthi uzongiphefumulela, ngakho kwakuzodingeka ngizibambele mathupha futhi ngizitshele ukuthi kufanele ngiphefumule nini futhi isikhathi sokuphefumula. Yebo, lokhu akuzange kuhambisane nesidingo somzimba wami somoya-mpilo ngakho-ke imizwa yayizokhula—kanye nokukhathazeka. Kuze kwaba yilapho ngisebenzisa indlela engizokuchazela yona kamuva, lapho ngavumela umzimba ukuthi uqhubeke nokwenza okungcono kakhulu okwenzayo—ukuqhuba wonke uhlelo.
Okubalulekile, umphumela ongaseceleni wokukhuphuka kokuphefumula, (ikakhulukazi uma kungekho msebenzi wangempela owenzekayo) ukuthi ukunikezwa kwegazi ekhanda kuyehla ngempela. Nakuba ukuncipha okunjalo kuyinani elincane kuphela futhi kungeyona neze ingozi, kuveza izinhlobonhlobo zezimpawu ezingemnandi kodwa ezingenangozi ezihlanganisa isiyezi, ukungaboni kahle, ukudideka, ukuzwa okungezona okungokoqobo, kanye nokushisa okushisayo.
Eminye Imithelela Engokomzimba Ye-Panic Attacks:
Manje njengoba sesixoxile ngezinye zezimbangela eziyinhloko zomzimba zokuhlaselwa ukwethuka, kunenombolo yeminye imiphumela ekhiqizwa ukwenziwa kusebenze kwesimiso sezinzwa esinozwela, okungekho kuzo okuyingozi nganoma iyiphi indlela.
Isibonelo, abafundi banwebeka ukuze bavule ukukhanya okwengeziwe, okungase kuphumele ekungaboni kahle, noma “ukubona” izinkanyezi, njll. Ukwehla kwamathe, okuholela emlonyeni owomile. Kunokuncipha komsebenzi ohlelweni lokugaya ukudla, okuvame ukukhiqiza isicanucanu, umuzwa osindayo esiswini, ngisho nokuqunjelwa. Okokugcina, amaqembu amaningi emisipha ayaqina elungiselela “ukulwa noma ukundiza” futhi lokhu kubangela imizwa edabukisayo yokungezwani, ngezinye izikhathi idlulele kuma-aches nezinhlungu zangempela, kanye nokuthuthumela nokuvevezela.
Sekukonke, impendulo yokulwa/yendiza iphumela ekusebenzeni okuvamile kwawo wonke umzimba womzimba. Ngakho, ngokuvamile umuntu uzizwa eshisa futhi eshaywa futhi, ngenxa yokuthi le nqubo ithatha amandla amaningi, ngokuvamile umuntu uzizwa ekhathele futhi ekhathele.
Ukubonakaliswa Kwengqondo: Ingabe izimbangela zokuhlaselwa ukwethuka zisekhanda lami? umbuzo abantu abaningi abazibuza wona.
Umgomo wempendulo yokulwa/yendiza ukwenza umuntu azi ngengozi engaba khona. Ngakho-ke, uma sekwenziwe kusebenze, okubalulekile ngokwengqondo kubekwa ekusesheni indawo ezungezile ukuze kutholwe izinsongo ezingaba khona. Kulesi simo, umuntu unamandla kakhulu. Kunzima kakhulu ukugxila kunoma yimuphi umsebenzi owodwa, njengoba ingqondo iqeqeshelwe ukufuna zonke izinsongo ezingase zibe khona futhi ingayeki kuze kube yilapho usongo seluhlonziwe. Ngokushesha nje lapho uvalo luqala, abantu abaningi babheka indlela esheshayo nelula yokuphuma endaweni ebazungezile, njengokuvele bashiye ulayini wasebhange futhi baphumele ngaphandle. Ngezinye izikhathi ukukhathazeka kungakhula, uma sibona ukuthi ukuhamba kuzobangela uhlobo oluthile lwamahloni emphakathini.
Uma uhlaselwa wuvalo ngesikhathi usemsebenzini kodwa unomuzwa wokuthi kufanele uqhubeke nanoma yimuphi umsebenzi owenzayo, kuyaqondakala ukuthi ungakuthola kunzima ukugxilisa ingqondo. Kuyinto evamile ukucasuka nokungahlaliseki esimweni esinjalo. Abantu abaningi engike ngasebenza nabo abaye baphathwa uvalo phakathi neminyaka edlule babonisa ukuthi ukukhanya okwenziwa—njengalokho okuvela kuma-monitor ama-computer namathelevishini—kungaba enye yezimbangela zokuhlaselwa uvalo ngokuzibangela noma kubhebhethekise nakakhulu ukuhlaselwa uvalo. , ikakhulukazi uma umuntu ezizwa ekhathele noma ephelelwa amandla.
Lokhu kufanelekile ukukhumbula uma usebenza isikhathi eside kukhompuyutha. Izikhumbuzi zekhefu elivamile kufanele zisethwe kukhompuyutha yakho ukuze zikukhumbuze ukuthi uvuke edeskini uthole umoya omusha lapho kungenzeka.
Kwezinye izimo, lapho usongo lwangaphandle lungatholakali ngokujwayelekile, ingqondo iphendukela ngaphakathi bese iqala ukucabanga ngokugula okungenzeka umzimba noma ingqondo ihlushwa. Lokhu kusuka ekucabangeni ukuthi kungenzeka kube yinto oyidlile ngesikhathi sasemini, kuye ekubeni nokwenzeka kokuboshwa kwenhliziyo okuzayo.
Umbuzo ovuthayo uthi: Kungani impendulo yokulwa/yendiza yenziwa isebenze ngesikhathi sokuhlasela kokwethuka ngisho noma kungekho lutho olwesatshwa?
Lapho sihlolisisa izimbangela zokuhlaselwa ukwethuka, kungase kubonakale sengathi esikwesabayo yimizwa ngokwayo—sesaba ukuthi umzimba ungalahlekelwa ukulawula. Lezi zimpawu zomzimba ezingalindelekile zidala ukwesaba noma ukwethuka kokuthi kukhona okungahambi kahle. Kungani uhlangabezana nezimpawu zomzimba zokulwa/ukusabela kwendiza uma ungesabi zisuka nje? Ziningi izindlela lezi zimpawu ezingazibonakalisa ngazo, hhayi nje ngokwesaba.
Isibonelo, kungenzeka ukuthi uye wacindezeleka ngesizathu esithile empilweni yakho, futhi lokhu kucindezeleka kubangela ukwanda kokukhiqizwa kwe-adrenaline namanye amakhemikhali, okuthi ngezikhathi ezithile, aveze izimpawu….futhi ozibonayo njengezimbangela zokuhlaselwa uvalo.
Lokhu kukhuphuka kwe-adrenaline kungagcinwa ngamakhemikhali emzimbeni, ngisho nangemva kokuba ukucindezeleka sekudlule isikhathi eside. Okunye okungenzeka kuwukudla, okulithinta ngokuqondile izinga lethu lokucindezeleka. I-caffeine eyeqile, utshwala, noma ushukela kwaziwa ngokubangela ukucindezeleka emzimbeni, futhi kukholakala ukuthi ingenye yezinto ezibangela ukuhlaselwa kovalo (Isahluko 5 sinikeza ingxoxo egcwele mayelana nokudla nokubaluleka kwakho).
Imizwelo engaxazululiwe ivame ukukhonjwa njengento engabangela ukuhlaselwa kovalo, kodwa kubalulekile ukuveza ukuthi ukususa ukuhlaselwa kokwesaba empilweni yakho akusho ukuthi uhlaziya ingqondo yakho futhi umbe ku-subconscious yakho. Inqubo ethi "One Move" izokufundisa ukubhekana nomzuzu wamanje futhi idambise ukuhlasela kanye nokususa ukukhathazeka okucashile okuvusa ukukhathazeka kokuqala.
Funda okwengeziwe >>> https://bit.ly/2sHqfUx
U-Barry McDonagh ungumqeqeshi we-panic disorder emhlabeni jikelele. Ingosi yakhe enolwazi ngazo zonke izindaba ezihlobene nokwethuka nokuhlaselwa kokukhathazeka ingatholakala lapha: https://bit.ly/2sHqfUx
