Ukuphazamiseka kovalo

Ingxaki yokuphazamiseka luhlobo lwesifo sokukhathazeka apho uhlasele rhoqo uloyiko olukhulu lokuba kwenzeke into embi.

Unobangela awaziwa. Imfuza inokudlala indima. Amanye amalungu osapho anokuba nengxaki. Kodwa ukuphazamiseka kwesoyiko kuhlala kwenzeka xa kungekho mbali yosapho.

Inkxalabo yokuphaphazela iphindwe kabini kunabafazi njengakwindoda. Iimpawu zihlala ziqala ngaphambi kweminyaka engama-25 kodwa zinokuthi zenzeke phakathi kwe-30s. Abantwana banako ukuphazamiseka, kodwa kaninzi akufumaneki de kube badala.

Uhlaselo lunkwantyo luqala ngequbuliso kwaye zihlala ziphakama phakathi kwemizuzu eli-10 ukuya kweli-20. Ezinye iimpawu ziyaqhubeka kangangeyure okanye nangaphezulu. Uhlaselo luphazamiseko lunokuphazanyiswa sisifo sentliziyo.

Umntu onengxaki yokuphazamiseka uhlala ehlala esoyika olunye uhlaselo, kwaye unokoyika ukuba yedwa okanye kude noncedo lonyango.

Abantu abanengxaki yokuphazamiseka banobuncinci ezi-4 kwezi mpawu zilandelayo ngexesha lokuhlaselwa:

• Intlungu yesifuba okanye ukungonwabi
• Ukuba nesiyezi okanye ukuziva utyhafile
• Ukoyika ukufa
• Uloyiko lokuphulukana nolawulo okanye intshabalalo ezayo
• Ndiziva ndikrwitshiwe
• Imvakalelo zokuzikhulula
• Imvakalelo zento engeyonyani
• Isihlunu okanye isisu esibuhlungu
• Ubudenge okanye ukurhawuzelela izandla, iinyawo, okanye ubuso
• Ukubetha, ukukhawuleza kwentliziyo, okanye ukubetha kwentliziyo
• Imvakalelo yokuphefumla kancinci okanye yokutshiza
• Ukubila, ukubanda, okanye ubushushu
• Ukungcangcazela okanye ukungcangcazela

Ukuhlaselwa kukothuka kunokutshintsha isimilo kunye nokusebenza ekhaya, esikolweni, okanye emsebenzini. Abantu abanesifo bahlala bexhalaba malunga nefuthe labo.

Abantu abanengxaki yokothuka banokusebenzisa kakubi utywala okanye ezinye iziyobisi. Basenokuziva belusizi okanye bedandathekile.

Uhlaselo loloyiko alunakuqikelelwa. Ubuncinci kumanqanaba okuqala esi sifo, akukho siqalo siqala uhlaselo. Ukukhumbula uhlaselo oludlulileyo kunokubangela uloyiko.

Abantu abaninzi abanengxaki yokuphazamiseka kuqala bafuna unyango kwigumbi likaxakeka. Kungenxa yokuba uloyiko luhlala luvakala njengokuhlaselwa sisifo sentliziyo.

Umboneleli wezempilo uya kwenza uvavanyo lomzimba kunye novavanyo lwempilo yengqondo.

Kuya kwenziwa uvavanyo lwegazi. Ezinye iingxaki zonyango kufuneka zikhutshwe ngaphandle kokuba kufumaneke ukuphazamiseka kwesifo. Ukuphazamiseka okunxulumene nokusetyenziswa kweziyobisi kuya kuqwalaselwa kuba iimpawu zinokufana noloyiko.

Injongo yonyango kukukunceda usebenze kakuhle kubomi bemihla ngemihla. Sebenzisa amayeza kunye nothetha unyango lusebenza kakuhle.

Unyango lokuthetha (unyango ngokuziphatha, okanye i-CBT) lunokukunceda uqonde uhlaselo lokuphakuzela kunye nendlela yokumelana nazo. Ngexesha lonyango, uya kufunda ukuba:

• Qonda kwaye ulawule iimbono ezigqwethekileyo zoxinzelelo lobomi, ezinjengokuziphatha kwabanye abantu okanye iziganeko zobomi.
• Qaphela kwaye ubeke endaweni yeengcinga ezibangela uloyiko kunye nokunciphisa imeko yokungabikho koncedo.
• Lawula uxinzelelo kwaye uphumle xa iimpawu zivela.
• Khawufane ucinge ngezinto ezibangela ixhala, ukuqala ngeyona yoyikekayo. Ziqhelanise neemeko zobomi bokwenyani ukukunceda woyise uloyiko lwakho.

Amayeza athile, ahlala esetyenziselwa ukunyanga uxinzelelo, kunokuba luncedo kakhulu kwesi sifo. Basebenza ngokuthintela iimpawu zakho okanye ukubenza babe nzima kakhulu. Kufuneka uthathe la mayeza yonke imihla. SUKUYEKE ukuthatha ngaphandle kokuthetha nomboneleli wakho.

Amayeza abizwa ngokuba yi-sedatives okanye i-hypnotics nawo anokumiselwa.

• La mayeza kufuneka athathwe kuphela phantsi kolawulo lukagqirha.
• Ugqirha wakho uya kukumisela inani elilinganiselweyo lala machiza. Akufanele zisetyenziswe yonke imihla.
• Zingasetyenziswa xa iimpawu ziba nzima kakhulu okanye xa sele uza kuvezwa kwinto ehlala izisa iimpawu zakho.
• Ukuba umiselwe ukuba uthomalalise, ungaseli utywala ngelixa ukulo hlobo lonyango.

Oku kulandelayo kunokunceda ekunciphiseni inani okanye ubungqongqo bohlaselo:

• Musa ukusela utywala.
• Yitya ngamaxesha aqhelekileyo.
• Fumana umthambo omninzi.
• Lala ngokwaneleyo.
• Nciphisa okanye uphephe i-caffeine, amayeza athile abandayo kunye nezikhuthazi.

Unako ukunciphisa uxinzelelo lokuba nesifo sokuphazamiseka ngokujoyina iqela lenkxaso. Ukwabelana nabanye abanamava afanayo kunye neengxaki kunokukunceda ungaziva ulilolo.

Amaqela enkxaso ahlala engekho endaweni elungileyo yonyango lwentetho okanye ukuthatha amayeza, kodwa kunokuba longezo oluluncedo.

• Ixhala kunye noMbutho woXinzelelo eMelika-adaa.org
• IZiko leSizwe lezeMpilo yeNgqondo- www.nimh.nih.gov/health/publications/panic-disorder-when-fear-overwhelms/index.shtml

Ukuphazamiseka kwengqondo kunokuhlala ixesha elide kwaye kunzima ukunyanga. Abanye abantu abanale ngxaki abanakunyangeka. Kodwa uninzi lwabantu luyangcono xa lunyangwa ngokuchanekileyo.

Abantu abanengxaki yokuphazamiseka kunokwenzeka ukuba:

• Ukusebenzisa kakubi utywala okanye iziyobisi ezingekho mthethweni
• Ukungasebenzi okanye ukuvelisa kancinci emsebenzini
• Yiba nobudlelwane obunzima nabantu, kubandakanya iingxaki zomtshato
• Bekwa bodwa ngokuthintela apho baya khona okanye abo bakufutshane nabo

Nxibelelana nomboneleli wakho ngenjongo yokuqeshwa ukuba uhlaselo luphazamisane nomsebenzi wakho, ubudlelwane, okanye ukuzithemba.

Tsalela umnxeba ku-911 okanye inombolo yongxamiseko yendawo okanye ubone umboneleli wakho ngoko nangoko ukuba uphuhlisa iingcinga zokuzibulala.

Ukuba ufumana uloyiko, thintela oku kulandelayo:

• Utywala
• Izikhuthazi ezifana necaffeine kunye necocaine

Ezi zinto zinokubangela okanye zenze mandundu iimpawu.

Uloyiko; Ukuxhalaba; Uloyiko; Ixhala lokuphazamiseka -ukuhlaselwa kukothuka

Umbutho wezengqondo zaseMelika. Ukuxhalaba. Ku: Umbutho wezengqondo zaseMelika, u-ed. Unyango woNyango kunye neNgcaciso yeNcwadi yokuPhazamiseka kwengqondo. Umhla we-5. IArlington, VA: Ukupapashwa kwengqondo yaseMelika; Ngo-2013: 189-234.

ICalkins AW, Bui E, Taylor CT, Pollack MH, LeBeau RT, uSimon NM. Ukuxhalaba. Ku: Stern TA, Fava M, Wilens TE, Rosenbaum JF, ii-eds. Isibhedlele saseMassachusetts Jikelele esiBanzi seNyango yoNyango. Ngomhla wesi-2. IPhiladelphia, PA: Elsevier; 2016: isahluko 32.

U-Lyness JM. Ukuphazamiseka kwengqondo kunyango. Ku: IGoldman L, iSchafer AI, ii-eds. Amayeza eGoldman-Cecil. Ngomhla wama-26. IPhiladelphia, PA: Elsevier; 2020: isahluko 369.

IZiko leSizwe lezeMpilo yeNgqondo iwebhusayithi. Ukuxhalaba. www.nimh.nih.gov/health/topics/anxiety-disorders/index.shtml. Ukuhlaziywa ngoJulayi 2018. Ifikeleleke ngoJuni 17, 2020.