Isifo sentliziyo kunye noxinzelelo

Isifo sentliziyo kunye noxinzelelo zihlala zihamba ngesandla.

• Usenokuziva ukhathazekile okanye uxinezelekile emva kokuhlaselwa sisifo sentliziyo okanye uqhaqho lwentliziyo, okanye xa iimpawu zesifo sentliziyo ziguqula ubomi bakho.
• Abantu abadandathekileyo kunokwenzeka ukuba babe nesifo sentliziyo.

Iindaba ezimnandi zezokuba ukunyanga uxinzelelo kunokunceda ekuphuculeni impilo yakho ngokwasemzimbeni nangokwasemzimbeni.

Isifo sentliziyo kunye noxinzelelo zidibene ngeendlela ezininzi. Ezinye zeempawu zokudakumba, ezinje ngokuswela amandla, zinokwenza ukuba kube nzima ukukhathalela impilo yakho. Abantu abadandathekileyo banokubakho ngakumbi:

• Sela utywala, utye kakhulu, okanye utshaye ukujongana neemvakalelo zokudakumba
• Ungazilolongi
• Zive uxinzelelo, olonyusa umngcipheko wesingqisho sentliziyo esingaqhelekanga kunye noxinzelelo lwegazi oluphezulu.
• Bangawathathi ngokuchanekileyo amayeza abo

Zonke ezi zinto:

• Yandisa umngcipheko wokuba nesifo sentliziyo
• Yandisa umngcipheko wokufa emva kokuhlaselwa sisifo sentliziyo
• Yandisa umngcipheko wokuphinda ubuyiselwe esibhedlele
• Nciphisa ukubuyiswa kwakho emva kokuhlaselwa yintliziyo okanye ukuhlinzwa kwentliziyo

Kuqhelekile ukuziva uphantsi okanye ulusizi emva kokuhlaselwa sisifo sentliziyo okanye uqhaqho lwentliziyo. Nangona kunjalo, kuya kufuneka uqale uzive unethemba njengoko uchacha.

Ukuba iimvakalelo ezibuhlungu azipheli okanye iimpawu ezingaphezulu ziyakhula, musa ukuba neentloni. Endaweni yoko, kuya kufuneka ubize umboneleli wakho wezempilo. Unokuba noxinzelelo olufuna ukunyangwa.

Ezinye iimpawu zoxinzelelo zibandakanya:

• Ndiziva ndicaphuka
• Unengxaki yokugxila okanye ukwenza izigqibo
• Ndiziva ndidiniwe okanye ndingenamandla
• Ndiziva ndingenathemba okanye ndingenakuzinceda
• Ingxaki yokulala, okanye ukulala kakhulu
• Utshintsho olukhulu kukutya, uhlala uzuza ubunzima okanye ulahlekelwe
• Ukuphulukana nolonwabo kwimisebenzi oqhele ukuyonwabela, kubandakanya isondo
• Ukuziva ungaxabisekanga, ukuzonda nokuzithemba
• Iingcinga eziphindiweyo zokufa okanye ukuzibulala

Unyango loxinzelelo luxhomekeke ekubeni lubi kangakanani.

Zimbini iintlobo eziphambili zonyango lokudakumba:

• Thetha unyango. Ukunyanga ngokuziphatha kwengqondo (CBT) luhlobo lonyango oluthethwayo oluqhelekileyo olusetyenziselwa ukunyanga uxinzelelo. Kuyanceda ukuba utshintshe indlela ocinga ngayo kunye nokuziphatha okunokongeza kuxinzelelo lwakho. Ezinye iintlobo zonyango zinokuba luncedo.
• Amayeza okulwa noxinzelelo. Zininzi iintlobo zeyeza zokuthintela uxinzelelo. I-serotonin reuptake inhibitors ekhethiweyo (i-SSRIs) kunye ne-serotonin kunye ne-norepinephrine reuptake inhibitors (i-SNRIs) zezona ntlobo zimbini ziqhelekileyo zamayeza asetyenziselwa ukunyanga uxinzelelo. Umboneleli wakho okanye umphathiswa unokukunceda ufumane okusebenzayo.

Ukuba ukudakumba kwakho kubumnene, unyango lonyango lunokwanela ukunceda. Ukuba unokumodareyitha ukuya koxinzelelo olukhulu, umboneleli wakho unokucebisa ukuba athethe unyango kunye nonyango.

Uxinzelelo kunokwenza kube nzima ukuziva ngathi wenza nantoni na. Kodwa kukho iindlela onokuzinceda ngazo uzive ungcono. Nazi iingcebiso ezimbalwa:

• Hambisa ngaphezulu. Ukuzilolonga rhoqo kunokunceda ukunciphisa ukudakumba. Nangona kunjalo, ukuba uyachacha kwiingxaki zentliziyo, kuya kufuneka ufumane ugqirha wakho ulungile ngaphambi kokuba uqale umthambo. Ugqirha wakho unokucebisa ngokujoyina inkqubo yokubuyisela kwimeko yesiqhelo kwentliziyo. Ukuba ukubuyiselwa kwentliziyo akulunganga kuwe, cela ugqirha wakho ukuba acebise ezinye iinkqubo zokuzilolonga.
• Thatha inxaxheba ebonakalayo kwimpilo yakho. Izifundo zibonisa ukuba ukubandakanyeka ekuphulukeni kwakho kunye nakwimpilo yakho yonke kunokukunceda uzive ulungile. Oku kubandakanya ukuthatha amayeza akho njengokuyalela kunye nokunamathela kwisicwangciso sakho sokutya.
• Nciphisa uxinzelelo lwakho. Chitha ixesha suku ngalunye usenza izinto oziva uphumla kuzo, njengokumamela umculo. Okanye cinga ukucamngca, i-tai chi, okanye ezinye iindlela zokuphumla.
• Funa inkxaso yoluntu. Ukwabelana ngeemvakalelo zakho kunye noloyiko lwakho kubantu obathembayo kunokukunceda uzive ungcono. Inokukunceda ekujonganeni ngcono noxinzelelo kunye noxinzelelo. Olunye uphando lubonisa ukuba lunokukunceda uphile ixesha elide.
• Landela imikhwa esempilweni. Lala ngokwaneleyo kwaye utye ukutya okusempilweni. Gwema utywala, intsangu, kunye nezinye iziyobisi zokuzonwabisa.

Tsalela umnxeba ku-911 okanye kwinombolo yongxamiseko yendawo, inombolo yomnxeba wokuzibulala (umzekelo iNational Suicide Prevention Lifeline: 1-800-273-8255), okanye uye kwigumbi elingxamisekileyo elikufutshane ukuba uneengcinga zokuzenzakalisa wena okanye abanye.

Fowunela umboneleli wakho wezempilo ukuba:

• Uva amazwi angekhoyo.
• Uhlala ulila ngaphandle kwesizathu.
• Uxinzelelo lwakho luchaphazele amandla akho okuthatha inxaxheba ekuphulukaneni kwakho, okanye emsebenzini wakho, okanye kubomi bosapho ixesha elide kuneeveki ezi-2.
• Uneempawu ezi-3 nangaphezulu zoxinzelelo.
• Ucinga ukuba amanye amayeza akho anokukwenza uzive uxinezelekile. Sukutshintsha okanye uyeke ukuthatha nawaphi na amayeza ngaphandle kokuthetha nomboneleli wakho.

Ulwandle SR, uCelano CM, uHuffman JC, uLanuzi JL, uStern TA. Ulawulo lwengqondo lwezigulana ezinesifo sentliziyo. Ku: Stern TA, Freudenreich O, Smith FA, Fricchione GL, Rosenbaum JF, ii-eds. Incwadi yesibhedlele iMassachusetts General Hospital yoNyango lweSibhedlele esiBanzi. Umhla wesi-7. IPhiladelphia, PA: Elsevier; I-2018: isahluko 26.

ULichtman JH, uFroelicher ES, uBlumenthal JA, et al. Uxinzelelo njengengxaki yomngcipheko wokungaqiniseki phakathi kwezigulana ezine-acon coronary syndrome: uphononongo lwenkqubo kunye neengcebiso: ingxelo yezenzululwazi evela kwiAmerican Heart Association. Ukujikeleza. Ngo-2014; 129 (12): 1350-1369. IINKCUKACHA: 24566200 pubmed.ncbi.nlm.nih.gov/24566200/.

IVaccarino V, uBremner JD. Imeko yengqondo kunye nokuziphatha kwesifo sentliziyo. Ku: Zipes DP, Libby P, Bonow RO, Mann DL, Tomaselli GF, Braunwald E, ii-eds. Isifo sentliziyo seBraunwald: Incwadi yesifundo seMpilo yeNtliziyo. Ngomhla we-11. IPhiladelphia, PA: Elsevier; I-2019: isahluko 96.

Wei J, Rooks C, Ramadan R, et al. Uhlalutyo lwe-Meta loxinzelelo lwe-myocardial ischemia kunye neziganeko zentliziyo ezilandelayo kwizigulana ezinesifo semithambo. NdinguJ Cardiol. Ngo-2014; 114 (2): 187-192. IINKCUKACHA: 24856319 pubmed.ncbi.nlm.nih.gov/24856319/.

• Uxinzelelo
• Izifo Zentliziyo