Ixhala lokuShukuma: Yintoni ebangela oko?

Umxholo

• Ixhala kunye nokushukuma
• Ukuphazamiseka kovalo
• Ukungcangcazela nokungcangcazela
• Ezinye iimpawu
• Uyeke njani ukungcangcazela
• Olunye unyango
• Umgca wezantsi

Ixhala kunye nokushukuma

Ixhala kunye noxinzelelo ziimvakalelo wonke umntu azive ngamanye amaxesha. Phantse izigidi ezingama-40 zabantu abadala baseMelika (ngaphezulu kweminyaka eyi-18) baneengxaki zokukhathazeka.

Imvakalelo yoxinzelelo inokubangela ezinye iimpawu, ezinje:

• uxinzelelo lwezihlunu
• ubunzima bokugxila
• ukwanda kwentliziyo
• ukungcangcazela okungalawulekiyo okanye ukungcangcazela

Iinyikima ezibangelwa luxinzelelo aziyongozi, kodwa zinokungonwabi. Ngamanye amaxesha ukuphulukana nolawulo lomzimba wakho xa unexhala kunokunyuka ngokukhawuleza ukuya kwezinye iimpawu.

Eli nqaku liza kuvavanya unxibelelwano phakathi kokungcangcazela kunye noxinzelelo, kwaye likushiye nezimvo ezithile ngendlela yonyango.

Ukuphazamiseka kovalo

I-panic disorder kunye noxinzelelo olukhokelela kuhlaselo zinezinto ezifanayo, kodwa aziyiyo imeko efanayo. Zombini ezi meko zinokukhokelela kwiimpawu zomzimba eziva ngathi zingaphandle kolawulo lwakho, kubandakanya ukungcangcazela kunye "nokushukuma."

Ukuba unengxaki yokuxhalaba ngokubanzi, iimeko eziqhelekileyo zinokukwenza uzive usoyika kakhulu. Unokukufumanisa kunzima ukugxila. Unokufumana nengqondo yakho iye "kungenanto" njengoko uloyiko kunye nexhala kwiingcinga zakho zithatha indawo. Ukongeza, iintloko zentloko, iintlungu zemisipha, kunye nezinye iintlungu ongenakuzichaza zinokuhamba neengcinga zakho ezixhalabisayo.

Ukuhlaselwa kukothuka akusoloko kunesizathu esicacileyo. Xa uhlaselwa kukuphakuzela ngenxa yento ethile ebangela intshabalalo, ibizwa ngokuba luhlaselo loloyiko olulindelekileyo. Oko kuthetha ukuba banokuqikelelwa ngandlela ithile. Iimpawu zokuhlaselwa kukothuka kunokubonwa kwaye zichongwe ngomnye umntu, ngelixa iimpawu zoxinzelelo zenzeka ikakhulu engqondweni yakho, kwaye kunokuba nzima ukuzibona.

Xa unexhala elinzima, kunokubangela iimpawu zomzimba. Uxinzelelo olubonakalayo, ingozi, kunye namanqanaba aphezulu emvakalelo zihlala zibeka uxinzelelo. Ukuxhalabisa kunokukhokelela ekuhlaselweni, kodwa akusoloko kunjalo. Ngokufanayo, ukuba nesifo sokuphakuzela akuthethi ukuba unengxaki yokuxhalaba.

Ukungcangcazela nokungcangcazela

Xa umzimba wakho uphantsi koxinzelelo, uya kwimowudi yokulwa okanye yokubaleka. Uxinzelelo loxinzelelo lonyusa umzimba wakho kwaye lukhawuleze ukubetha kwentliziyo yakho, uxinzelelo lwegazi kunye nokuphefumla kwakho.

Umzimba wakho ulungiselela ukujongana noxinzelelo, utolika ukuxhalaba njengophawu lokuba uyakudinga ukuma umhlaba okanye ubaleke kwingozi. Imisipha yakho iyathandwa ukuba isebenze, ekhokelela kukungcangcazela, ukujija, okanye ukungcangcazela. Iinyikima ezibangelwa luxinzelelo zibizwa ngokuba kukungcangcazela kwengqondo.

Ezinye iimpawu

Ezinye iimpawu zoxinzelelo kunye nexhala lokuphazamiseka zibandakanya:

• kunzima ukugxila kuyo nayiphi na into ngaphandle kweengcinga ezixhalabisayo
• ukudinwa kunye nezihlunu
• intloko ebuhlungu okanye migraine
• isicaphucaphu, ukugabha, okanye ukuphelelwa ngumdla wokutya
• ukuphefumla ngokukhawuleza
• ukubila okugqithisileyo
• ukuziva ungonwabanga, ucaphuka msinya, kwaye

Uyeke njani ukungcangcazela

Nje ukuba wamkele ukuba unovalo okanye uhlaselo loxinzelelo, ukulwa neempawu zakho kunokubenza bahlale ixesha elide.

Eyona ndlela isebenzayo yokuyeka ukungcangcazela ngenxa yoloyiko okanye uxinzelelo kukukhokela umzimba wakho ubuyele kwimeko ekhululekile. Ezinye iindlela zinokukunceda wehlise umoya.

• Ukuhlaziya ukuphumla kwezihlunu. Obu buchule bugxile kwisivumelwano, emva koko kukhululwe amaqela emisipha ahlukeneyo. Inokwenziwa ngokuhambelana nokuphefumla okunzulu. Injongo ekusebenzeni obu buchule kukufumana umzimba wakho uphumle. Oku kunokukuthintela ungcangcazele.
• I-yoga ibeka. Ukuma komntwana kunye nemibuliso yokuphuma kwelanga kunokukunceda ulawule ukuphefumla kwakho kwaye ubuyise ukuzola emzimbeni wakho. Ukuziqhelanisa neyoga rhoqo ukunciphisa iimpawu zoxinzelelo.

• Olunye unyango

  Izisombululo zexesha elide kubantu abanexhala okanye ukuphazamiseka kwesifo kunokubandakanya amayeza kunye noncedo kunyanga onelayisensi okanye ugqirha wezifo zengqondo. Iindlela ezininzi zonyango zinokukunceda uchonge okubangela iingcinga kunye neemvakalelo zakho. Oku kubandakanya:

  
  
  • unyango lokuziphatha
  • thetha ngonyango
  • Ukunyanzeliswa kwamehlo kunye nokunyanga kwakhona unyango (EDMR)

  Ukuba uhlala unamaxhala okanye uloyiko, kuya kufuneka uthethe nogqirha wakho malunga nokukhetha unyango. Oku kubandakanya:

  • IiBenzodiazepines. Ezi ziyobisi ezinceda ukukhulula ingqondo yakho kunye nokuzola umzimba wakho. I-Alprazolam (Xanax), i-chlordiazepoxide (Librium), kunye ne-clonazepam (Konini) yimizekelo yeli klasi leziyobisi ezisetyenziselwa uxinzelelo lwexesha elifutshane kunye noxinzelelo. Bobabini abagqirha kunye nezigulana kufuneka bazi ukuba i-benzodiazepines inxulunyaniswa nomngcipheko wokunyamezelana, ukuxhomekeka, kunye nokulutha.
  • Ukukhetha i-Serotonin Reuptake Inhibitors (i-SSRIs). Le yiklasi enye yeziyobisi ezinokumiselwa unyango lwexesha elide. I-Escitalopram (Lexapro), i-fluoxetine (i-Prozac), kunye ne-paroxetine (i-Paxil) yimizekelo yolu hlobo lweziyobisi zihlala zimiselwe ukunyanga uxinzelelo kunye noxinzelelo.
  • I-Monamine Oxidase Inhibitors (i-MAOIs). Ii-MAOIs zisetyenziselwa ukunyanga ukuphazamiseka kwengqondo, kodwa zinokusebenzela uxinzelelo, nazo. I-Dicarboxamide (Marplan) kunye ne-tranylcypromine (iParnate) yimizekelo yolu hlobo lonyango.

  Olunye unyango, njengama-herbal teas kunye ne-supplements, lunokunciphisa uxinzelelo kunye nokuhlaselwa kukothuka kwabanye abantu. Olunye uphando kufuneka lwenziwe kunyango lwe-herbal ukumisela ukuba luyasebenza na.

  Khumbula ukuba amayeza esintu awafanelekanga ukuba angcono emzimbeni wakho kunamayeza emveli. I-Herbals ineepropathi ezibangela iziphumo ebezingalindelekanga kunye nokunxibelelana njengamayeza.

  Umgca wezantsi

  Iimpawu ezibonakalayo eziva ngaphandle kolawulo lwakho zinokoyikisa kwaye zenze uxinzelelo lwakho luzive lubi ngakumbi. Iindaba ezimnandi zezokuba uxinzelelo kunye noloyiko lunokuncedwa ngamayeza, unyango, kunye noxilongo olufanelekileyo.

  Yenza idinga nogqirha wakho ukuba unengxaki yokungcangcazela okanye ukungcangcazela.