Ungaloyisa njani uloyiko (kunye nendlela yokuphepha ingxaki entsha)

Umxholo

• Kufuneka wenze ntoni ukoyisa uloyiko
• Ungayinyanga njani iPanic Syndrome
• Ukutya ukulawula uxinzelelo kunye noxinzelelo
• Kufuneka wenze ntoni ukuthintela uloyiko

Ukulawula uloyiko okanye uhlaselo loxinzelelo, kubalulekile ukuthatha umoya, ukuya kwindawo apho umntu eziva ekhuselekile kwaye, ukuba kunokwenzeka, afumane umoya omtsha, uhlala uzama ukuhlala uzolile. Ukongeza, kukwabaluleke kakhulu ukuba ungagxili ingqalelo yakho kuxinzelelo, ukungonwabi, isicaphucaphu, ukuphazamiseka kunye nokungcangcazela onokuba ukuziva.

Uhlaselo lunkwantyo yinto ebonakalayo eyenzeka ngenxa yenqanaba lokuxhalaba, ngenxa yoko kubaluleke kakhulu ukuqaphela kwangoko iimpawu zokuqala ezidla ngokubonakala, ezinjengorhudo, ukuphazamiseka, ukucaphuka, ukubetha kwentliziyo, iintlungu esifubeni, ubushushu nokubila ngesiquphe. okanye uziva uphefumla kancinci. Yazi ezinye iimpawu ezinokubangelwa sesi sifo.

Kufuneka wenze ntoni ukoyisa uloyiko

Ukoyisa uloyiko, kubalulekile ukuba ukwazi ukulawula uxinzelelo kwaye ungaphelelwa lithemba, kubalulekile:

1. Khawuleza ujonge indawo apho umntu eziva ekhuselekile okanye indawo epholileyo nezolileyo;
2. Hlala apho kunokwenzeka okanye ugobe;
3. Vala amehlo, phefumlela ngaphakathi kwaye ukhuphe kancinci emlonyeni wakho, ukuphinda oku okwemizuzu embalwa;
4. Zama ukuhlala uzolile kwaye ucinge ngokuqinisekileyo, ukholelwa ukuba iimpawu kunye nokungahambi kakuhle kuya kudlula ngokukhawuleza;
5. Thatha iyeza elimiselwe ngugqirha ukunyanga uloyiko.

Ukongeza, ukuba umntu unaye umntu abanokuthi banesifo sokuphakuzela, kufuneka benze njalo, kuba loo mntu unokunceda ukuzola kunye nokujongana ngcono nemeko yonke.

Ungayinyanga njani iPanic Syndrome

Ukuqonda ukuba unesi sifo, umntu kufuneka abonane nogqirha wengqondo, oya kuthi enze isifo kwaye abonise olona nyango lulungileyo. Ngokubanzi, i-panic syndrome inyangwa ngokuziphatha kunye nonyango lwengqondo olwenziwe sisayikholojisti, esingazukunceda kuphela ekulawuleni iimpawu, kodwa nasekuncedeni ukunciphisa inani lohlaselo, emva kwexesha elithile.

Ukongeza, ugqirha unokucebisa unyango ngamachiza anceda ukuthomalalisa nokulawula ukuxhuzula, okunje ngee-anti-depressants kwaye kwezinye iimeko i-benzodiazepines, ekufuneka ithathwe kuphela phantsi kwengcebiso zonyango. Jonga ukuba loluphi olunye unyango olunokusetyenziselwa ukunyanga esi sifo.

Kukwakho amayeza endalo okanye iti ye-valerian, iziqhamo ezinomdla okanye iSt.John's wort enokusetyenziselwa ukuxhasa, ngendlela yendalo, unyango lwe-panic syndrome. Bona ukuba zeziphi.

Ukutya ukulawula uxinzelelo kunye noxinzelelo

Unyango lwe-panic syndrome lunokuncedwa ngokutya, njengokuselwa kweorenji kunye nejusi yeziqhamo enomdla kunye nemvubelo yesonka yonke imihla kunceda ukuzola kunye nokulinganisa inkqubo ye-neurological, ukuphucula impendulo yomzimba kuxinzelelo noxinzelelo. Ukuqonda ngcono ukuba ukutya kunokunceda njani ukunciphisa uxinzelelo kunye nokulawula uxinzelelo ngokubukela le vidiyo:

Ukongeza, ukutya okunotye ukutya okune-antioxidant okufana neetumato, i-açaí, i-strawberry, i-kale, i-broccoli okanye i-pomegranate, umzekelo, iyanceda ukunciphisa iziphumo ezibi ezinokubangelwa luxinzelelo olugqithisileyo, uvalo kunye noxinzelelo emzimbeni nasezinweleni.

Kufuneka wenze ntoni ukuthintela uloyiko

Ukuthintela ukuqala kokuhlaselwa kukothuka, kukho iingcebiso ezinokuba luncedo njengoku:

• Thintela uxinzelelo okanye iimeko ezibangela uxinzelelo kunye noxinzelelo;
• Nanini na xa kunokwenzeka, phuma phakathi komntu umntu aziva ekhuselekile kwaye ekhululekile phakathi kwakhe;
• Ziphephe iindawo ezinabantu abaninzi, ezifana neekonsathi, iithiyetha okanye izithuthi zikawonkewonke umzekelo;
• Kulumkele ukusela iziselo ezikhuthaza inkqubo ye-nervous efana ne-caffeine, eluhlaza, iti emnyama okanye yeqabane, iziselo ezinxilisayo okanye zamandla;
• Ziphephe izinto ezonyusa ixhala, ezinje ngokubukela ukurhanela okanye ukoyikisa imovie umzekelo;
• Ziqhelanise nemisebenzi ekufundisa indlela yokuphumla njengeyoga okanye iipilates ngokomzekelo.

Ukongeza, kulawulo lokuhlaselwa kukuphakuzela, eyona nto ibalulekileyo kukuzama ukuphelisa uluvo lokuba uyakoyika okanye woyike, kuba ubukho bezi ngcinga sesinye sezizathu esikhokelela kuxinzelelo kunye nokubonakala kokuhlaselwa. . Jonga indlela yokuchonga kunye nokulawula uhlaselo kwangoko.