Yonke into ekufuneka uyazi malunga nexhala

Umxholo

• Zithini iimpawu zoxinzelelo?
• Uloyiko
• Iindidi zokuphazamiseka koxinzelelo
• Agoraphobia
• Ingxaki yoxinzelelo ngokubanzi (GAD)
• Ukuphazamiseka okungafunekiyo (OCD)
• Ukuphazamiseka kovalo
• Ingxaki yoxinzelelo lwasemva koxinzelelo (PTSD)
• Ukukhetha ukungaguquki
• Ukwahlukana koxinzelelo lwexhala
• I-phobias ekhethekileyo
• Yintoni ebangela ixhala?
• Nini ukubona ugqirha
• Amanyathelo alandelayo
• Ukufumana umboneleli wezempilo olungileyo
• Unyango ekhaya uxinzelelo
• Ukujongana nenkxaso

Yintoni ixhala?

Ngaba ukhathazekile? Mhlawumbi uziva ukhathazekile ngengxaki emsebenzini nomphathi wakho. Mhlawumbi uneebhabhathane esiswini sakho ngelixa ulinde iziphumo zovavanyo lonyango. Mhlawumbi uye ube novalo xa uqhuba ukugoduka ngeyure yeemoto njengoko iimoto zihamba zidlula phakathi kweendlela.

Ebomini, wonke umntu unamaxhala amaxesha ngamaxesha. Oku kubandakanya abadala kunye nabantwana. Kubantu abaninzi, iimvakalelo zoxinzelelo ziyafika zidlule, zihlala ixesha elifutshane. Amanye amaxesha oxinzelelo amafutshane kunamanye, ahlala naphi na ukusuka kwimizuzu embalwa ukuya kwiintsuku ezimbalwa.

Kodwa kwabanye abantu, ezi mvakalelo zoxinzelelo zingaphezulu kokukhupha nje iingxaki okanye usuku loxinzelelo emsebenzini. Ukuxhalaba kwakho akunakuhamba iiveki ezininzi, iinyanga, okanye iminyaka. Inokuba mandundu ngokuhamba kwexesha, ngamanye amaxesha iba nzima kangangokuba iphazamise ubomi bakho bemihla ngemihla. Xa oku kusenzeka, kuthiwa unengxaki yokuxhalaba.

Zithini iimpawu zoxinzelelo?

Ngelixa iimpawu zoxinzelelo ziyahluka ukusuka komnye umntu ukuya komnye, ngokubanzi umzimba uphendula ngendlela ekhethekileyo kuxinzelelo. Xa uziva uxhalabile, umzimba wakho uya kwizilumkiso eziphezulu, ujonge ingozi enokubakho kwaye usebenze umlo wakho okanye iimpendulo zenqwelomoya. Ngenxa yoko, ezinye zeempawu eziqhelekileyo zoxinzelelo zibandakanya:

• uvalo, ukungazinzi, okanye ukungonwabi
• iimvakalelo zengozi, ukuphakuzela, okanye uloyiko
• ukukhawuleza kwentliziyo
• ukuphefumla ngokukhawuleza, okanye i-hyperventilation
• ukwanda okanye ukubila okunzima
• ukungcangcazela okanye ukuxhuzula kwezihlunu
• ubuthathaka kunye nokudinwa
• ubunzima bokugxila okanye ukucinga ngokucacileyo ngayo nayiphi na into ngaphandle kwaleyo ukhathazeke ngayo
• ukuphuthelwa
• iingxaki zokugaya okanye zesisu, ezinje ngegesi, ukuqhina, okanye urhudo
• Umnqweno onamandla wokuphepha izinto ezibangela ixhala lakho
• ukutyeba malunga nemibono ethile, uphawu lokuphazamiseka okungafunekiyo (OCD)
• ukwenza isimilo esithile amaxesha ngamaxesha
• Uxinzelelo olujikeleze isiganeko esithile sobomi okanye amava enzeka kwixesha elidlulileyo, ngakumbi ekubonakaliseni uxinzelelo lwasemva koxinzelelo (PTSD)

Uloyiko

Uhlaselo lunkwantyo luqala ngesiquphe loloyiko okanye uxinzelelo oluphakame kwimizuzu kwaye lubandakanya ubuncinci kwezi mpawu zilandelayo:

• ukubetha
• ukubila
• ukungcangcazela okanye ukungcangcazela
• uziva uphefumla kancinci okanye uyabila
• imvakalelo yokukrwitshwa
• iintlungu zesifuba okanye ukuqina
• isicaphucaphu okanye iingxaki zesisu
• utywala, intloko-elula, okanye uziva utyhafile
• uziva ushushu okanye uyabanda
• ukuphazamiseka okanye ukubetha (paresthesia)
• ukuziva uzikhethele ngokwakho okanye kwinyani, eyaziwa ngokuba sisimo sobuqu kunye nokwehliswa
• uloyiko "lokuphambana" okanye ukuphulukana nolawulo
• uloyiko lokufa

Kukho iimpawu zoxinzelelo ezinokuthi zenzeke kwezinye iimeko ngaphandle kokuphazamiseka koxinzelelo. Oku kudla ngokuba yimeko yovalo. Iimpawu zokuhlaselwa kukothuka ziyafana nezo zesifo sentliziyo, iingxaki ze-thyroid, ukuphazamiseka kokuphefumla kunye nezinye izifo.

Ngenxa yoko, abantu abanengxaki yokuphazamiseka banokwenza uhambo oluya rhoqo kumagumbi kaxakeka okanye kwiiofisi zikagqirha. Banokukholelwa ukuba bafumana iimeko ezisongela ubomi ngaphandle kwexhala.

Iindidi zokuphazamiseka koxinzelelo

Kukho iintlobo ezahlukeneyo zokuphazamiseka koxinzelelo, ezi zibandakanya:

Agoraphobia

Abantu abane-agoraphobia bayoyika iindawo ezithile okanye iimeko ezibenza bazive bebanjisiwe, bengenamandla, okanye baneentloni. Ezi mvakalelo zikhokelela kuhlaselo lokoyika. Abantu abane-agoraphobia banokuzama ukunqanda ezi ndawo kunye neemeko zokuthintela uloyiko.

Ingxaki yoxinzelelo ngokubanzi (GAD)

Abantu abane-GAD banamaxhala rhoqo kunye nexhala malunga nemisebenzi okanye izehlo, nditsho ezo ziqhelekileyo okanye ziqhelekileyo. Ixhala likhulu kunokuba kufanelekile ukuba linikwe inyani yemeko. Uxinzelelo lubangela iimpawu zomzimba emzimbeni, ezinjengeentloko, isisu, okanye ingxaki yokulala.

Ukuphazamiseka okungafunekiyo (OCD)

I-OCD ngamava aqhubekayo eengcinga ezingafunekiyo okanye ezingafunekiyo kunye namaxhala abangela uxinzelelo. Umntu unokuzazi ezi ngcinga zingenamsebenzi, kodwa baya kuzama ukunciphisa uxinzelelo lwabo ngokwenza amasiko athile okanye iindlela zokuziphatha. Oku kunokubandakanya ukuhlamba izandla, ukubala, okanye ukujonga izinto ezinje ngokutshixa indlu yabo.

Ukuphazamiseka kovalo

Ukuphazamiseka kwengqondo kubangela ukubakho ngesiquphe nokuphindaphindeka koxinzelelo olukhulu, uloyiko, okanye uloyiko oluphezulu kwimizuzu nje embalwa. Oku kwaziwa njengokuhlaselwa kukothuka. Abo bafumana uhlaselo lunkwantyo banokufumana:

• iimvakalelo zengozi ezayo
• ukuqhawukelwa ngumphefumlo
• iintlungu zesifuba
• ukubetha kwentliziyo okukhawulezayo okanye okungaqhelekanga okuziva ngathi kukubhabha okanye ukubetha (ukubetha)

Uhlaselo loloyiko lunokubangela ukuba umntu azikhathaze ngokuba ziphinde zenzeke okanye azame ukunqanda iimeko ezakhe zenzeka ngaphambili.

Ingxaki yoxinzelelo lwasemva koxinzelelo (PTSD)

I-PTSD yenzeka emva kokuba umntu efumene isiganeko esibuhlungu esifana:

• Imfazwe
• ukubetha
• intlekele yendalo
• ingozi

Iimpawu zibandakanya ingxaki yokuphumla, ukuphazamisa amaphupha, okanye ukubuyela umva kwesiganeko esibuhlungu okanye imeko. Abantu abane-PTSD banokuthintela izinto ezinxulumene nengozi.

Ukukhetha ukungaguquki

Oku kukuqhubeka kokungakwazi komntwana ukuthetha kwiimeko ezithile okanye kwiindawo ezithile. Umzekelo, umntwana angala ukuthetha esikolweni, nokuba bangathetha kwezinye iimeko okanye iindawo, ezinje ekhaya. Ukukhetha ukuguquka kunokuphazamisa ubomi bemihla ngemihla kunye nemisebenzi, enje ngesikolo, umsebenzi, kunye nobomi bentlalo.

Ukwahlukana koxinzelelo lwexhala

Le yimeko yobuntwana ephawulwe lixhala xa umntwana ehlukaniswe nabazali okanye abagcini babo. Ukwahlukana koxinzelelo yinto eqhelekileyo ekukhuleni komntwana. Uninzi lwabantwana luphuma ngaphandle kwiinyanga ezili-18. Nangona kunjalo, abanye abantwana banamava esi sifo siphazamisa imisebenzi yabo yemihla ngemihla.

I-phobias ekhethekileyo

Olu luloyiko lwento ethile, isiganeko, okanye imeko ekhokelela kuxinzelelo olukhulu xa uvezwe kuloo nto. Ikhatshwa ngumnqweno onamandla wokuphepha. I-Phobias, efana ne-arachnophobia (uloyiko lwesigcawu) okanye i-claustrophobia (uloyiko lweendawo ezincinci), inokubangela ukuba ube nokuhlaselwa kukuphakuzela xa uvezwe kwinto oyoyikayo.

Yintoni ebangela ixhala?

Oogqirha abayiqondi ngokupheleleyo into ebangela ukuphazamiseka koxinzelelo. Okwangoku kukholelwa ukuba amava athile abuhlungu anokubangela unxunguphalo kubantu abathambekele kuyo. Imfuza nayo ingadlala indima kuxinzelelo. Ngamanye amaxesha, uxinzelelo lunokubangelwa yimeko esempilweni kwaye inokuba luphawu lokuqala lokugula emzimbeni, kunokuba kube yingqondo.

Umntu unokufumana enye okanye nangakumbi ingxaki yokuxhalaba ngaxeshanye. Inokuhamba nezinye iimeko zempilo yengqondo ezinje ngoxinzelelo okanye ukuphazamiseka kwengqondo. Oku kuyinyani ngokukodwa kukuphazamiseka koxinzelelo ngokubanzi, okuhlala kuhamba nolunye uxinzelelo okanye imeko yengqondo.

Nini ukubona ugqirha

Akusoloko kulula ukuxelela xa unxunguphalo luyingxaki enkulu yezonyango xa kuthelekiswa nosuku olubi olubangela ukuba uzive ukhathazekile okanye ukhathazekile. Ngaphandle konyango, uxinzelelo lwakho alunakuhamba kwaye lunokuba mandundu ngokuhamba kwexesha. Ukunyanga unxunguphalo kunye nezinye iimeko zempilo yengqondo kulula kwangoko kwangoko kunokuba xa iimpawu ziba mandundu.

Kuya kufuneka utyelele ugqirha wakho ukuba:

• uziva ngathi ukhathazeka kakhulu kangangokuba iphazamisana nobomi bakho bemihla ngemihla (kubandakanya ucoceko, isikolo okanye umsebenzi, kunye nobomi bakho boluntu)
• unxunguphalo, uloyiko, okanye ixhala liyakhathaza kwaye kunzima ukuba ulawule
• Uziva udandathekile, usebenzisa utywala okanye iziyobisi ukumelana nako, okanye unezinye iingxaki zempilo yengqondo ngaphandle kwexhala
• uziva uxinzelelo lwakho lubangelwa yingxaki yempilo yengqondo
• ufumana iingcinga zokuzibulala okanye wenza ukuzibulala (ukuba kunjalo, funa uncedo kwangoko lwezonyango ngokubiza u-911)

Isixhobo seHealthline FindCare sinokubonelela ngeendlela kwindawo yakho ukuba awunagqirha.

Amanyathelo alandelayo

Ukuba uthathe isigqibo sokuba ufuna uncedo ngoxinzelelo lwakho, inyathelo lokuqala kukubona ugqirha wakho wokhathalelo oluphambili. Banokumisela ukuba uxinzelelo lwakho luhambelana nemeko yempilo esemzimbeni. Ukuba bafumana imeko engaphantsi, banokubonelela ngesicwangciso esifanelekileyo sonyango ukunceda ukunciphisa uxinzelelo lwakho.

Ugqirha wakho uya kukuthumela kwingcali yezempilo yengqondo ukuba ufumanisa ukuba unxunguphalo alungomphumo wayo nayiphi na imeko yempilo. Iingcali zempilo yengqondo oya kuthi uthunyelwe kuzo zibandakanya ugqirha wezifo zengqondo kunye nesayikholojisti.

Ugqirha wezifo zengqondo ngugqirha onelayisensi oqeqeshelwe ukufumanisa nokunyanga iimeko zempilo yengqondo, kwaye unokuyalela amayeza, phakathi kwezinye iindlela zonyango. Isazi ngengqondo yingcali yezempilo yengqondo ekwaziyo ukuxilonga nokunyanga iimeko zempilo yengqondo ngokucebisa kuphela, hayi amayeza.

Buza ugqirha wakho ngamagama ababoneleli abaninzi bezempilo yengqondo abonelelwe sisicwangciso sakho seinshurensi. Kubalulekile ukufumana umboneleli wezempilo yengqondo omthandayo kwaye uthembele. Kungathatha ukuhlangana nabambalwa ukuze ufumane umboneleli olungele wena.

Ukukunceda ukufumanisa isifo soxinzelelo, umboneleli wakho wezempilo yengqondo uya kukunika uvavanyo lwengqondo ngexesha leseshoni yakho yokuqala yonyango. Oku kubandakanya ukuhlala phantsi komnye kunye nomboneleli wakho wezempilo yengqondo. Baza kukucela ukuba uchaze iingcinga zakho, indlela oziphethe ngayo kunye neemvakalelo zakho.

Banokuthelekisa iimpawu zakho kwiikhrayitheriya zokuphazamiseka koxinzelelo ezidweliswe kwiNcwadana yokuHlola kunye neNgcaciso yeMicimbi yokuPhazamiseka kwengqondo (DSM-V) ukunceda ukufika kwisifo.

Ukufumana umboneleli wezempilo olungileyo

Uyazi ukuba umboneleli wakho wezempilo yengqondo ulungile kuwe ukuba uziva ukhululekile ukuthetha nabo malunga noxinzelelo lwakho. Uya kudinga ukubona ugqirha wengqondo ukuba uzimisele ukuba ufuna amayeza okunceda ukulawula uxinzelelo lwakho. Kwanele ukuba ubone ugqirha wezengqondo ukuba umboneleli wakho wezempilo yengqondo ugqiba ukuba uxinzelelo lwakho luyanyangeka ngonyango lwentetho kuphela.

Khumbula ukuba kuthatha ixesha ukuqala ukubona iziphumo zonyango lwexhala. Yiba nomonde kwaye ulandele umkhombandlela womboneleli wakho wezempilo yengqondo ngesiphumo esihle. Kodwa yazi nokuba uziva ungonwabanga ngomboneleli wakho wezempilo yengqondo okanye ungacingi ukuba wenza inkqubela phambili eyoneleyo, unokuhlala ufuna unyango kwenye indawo. Buza ugqirha wakho oyintloko ukuba akunike ukuhanjiswa kwabanye ababoneleli bezempilo yengqondo kwindawo yakho.

Unyango ekhaya uxinzelelo

Ngelixa uthatha amayeza kunye nokuthetha nonyango kunokunceda ukuphatha uxinzelelo, ukujongana noxinzelelo ngumsebenzi wama-24-7. Ngethamsanqa zininzi izinto ezilula onokuzenza ekhaya ukunceda ekunciphiseni uxinzelelo lwakho.

Yenza umthambo. Ukusetha isiqhelo sokuzivocavoca ukulandela uninzi okanye zonke iintsuku zeveki kunokunceda ukunciphisa uxinzelelo kunye noxinzelelo. Ukuba uhlala uhlala phantsi, qalisa ngemisebenzi embalwa kwaye uqhubeke nokongeza ngaphezulu kwexesha.

Gwema utywala kunye neziyobisi zokuzonwabisa. Ukusebenzisa utywala okanye iziyobisi kunokubangela okanye kwandise uxinzelelo lwakho. Ukuba unengxaki yokuyeka, bona ugqirha wakho okanye ujonge kwiqela lenkxaso ukuze ufumane uncedo.

Yeka ukutshaya kwaye unciphise okanye uyeke ukutya iziselo ezine-caffeine. Inikotini ekusecigarethini nakwiziselo ezinesifo esinecafine ezifana nekofu, iti, kunye neziselo zamandla zinokwenza uxinzelelo lube mandundu.

Zama ukuphumla kunye neendlela zokulawula uxinzelelo. Ukuthatha ukucamngca, ukuphinda imantra, ukuziqhelanisa neendlela zokujonga, kunye nokwenza i-yoga konke kunokukhuthaza ukuphumla kunye nokunciphisa uxinzelelo.

Lala ngokwaneleyo. Ukungabikho kokulala kunokunyusa iimvakalelo zokungazinzi kunye noxinzelelo. Ukuba unengxaki yokulala, bona ugqirha wakho akuncede.

Namathela kukutya okusempilweni. Yitya iziqhamo ezininzi, imifuno, ukutya okuziinkozo, kunye neeproteni ezinqinileyo njengenkukhu nentlanzi

Ukujongana nenkxaso

Ukujamelana nengxaki yoxinzelelo kunokuba ngumceli mngeni. Nazi izinto onokuzenza ukwenza kube lula:

Yiba nolwazi. Funda kangangoko unakho malunga nemeko yakho kwaye loluphi unyango olufumanekayo kuwe ukuze wenze izigqibo ezifanelekileyo ngonyango lwakho.

Yiba ngokungaguquguqukiyo. Landela isicwangciso sonyango esikunikwa ngumboneleli wakho wezempilo yengqondo, uthatha amayeza akho njengoko eyalelwe kwaye uye kuzo zonke izibonelelo zakho zonyango. Oku kuya kunceda ukugcina iimpawu zakho zokuxhalabisa kude.

Zazi wena. Chaza into ebangela uxinzelelo lwakho kunye nokuziqhelanisa neendlela zokulwa nezinto ozenzileyo kunye nomboneleli wakho wezempilo yengqondo ukuze ukwazi ukujongana noxinzelelo lwakho xa sele lubangelwa.

Yibhale phantsi. Ukugcina incwadi yakho yeemvakalelo kunye namava kunokunceda umboneleli wakho wokhathalelo lwempilo yengqondo ukumisela olona cwangciso lonyango lufanelekileyo kuwe.

Fumana inkxaso. Cinga ngokujoyina iqela lenkxaso apho unokwabelana ngamava akho kunye nokuva kwabanye abajongana nengxaki yoxinzelelo. Imibutho efana noManyano lweLizwe kuLwaphulo lwengqondo okanye uMbutho wokuXhalaba noXinezeleko waseMelika unokukunceda ufumane iqela elifanelekileyo lenkxaso kufutshane nawe.

Lilawule kakuhle ixesha lakho. Oku kunokunceda ukunciphisa ukuxhalaba kwakho kwaye kukuncede wenze uninzi lonyango lwakho.

Yiba noluntu. Ukuzihlukanisa nabahlobo kunye nosapho kunokwenza ukuba uxinzelelo lwakho lube lubi. Yenza izicwangciso nabantu othanda ukuchitha nabo ixesha.

Xukuxa izinto. Sukuvumela uxinzelelo lwakho lulawule ubomi bakho. Ukuba uziva ukhathazekile, qhekeza usuku lwakho ngokuhambahamba okanye wenze into eya kuthi ikhokelele ingqondo yakho kude nexhala okanye uloyiko.