Umahluko ophambili phakathi koxinzelelo kunye noxinzelelo lokuhlaselwa

Umxholo

• Yintoni ixhala
• Uqinisekisa njani ukuba lixhala
• Ungaluphatha njani unxunguphalo
• Yintoni ukuphazamiseka kwesoyiko
• Ungasiqinisekisa njani ukuba sisifo sokuphakuzela
• Ungasenza njani isiXhobo sePanic

Kwabaninzi, ingxaki yokuphakuzela kunye noxinzelelo lwexhala kunokubonakala ngathi yinto enye, nangona kunjalo kukho umahluko phakathi kwabo, ukusuka koonobangela ukuya kubunzulu kunye nokuhamba rhoqo.

Ke kubalulekile ukuba wazi ukubahlula njani ukuze uchaze elona khondo lilungileyo, ukunceda ugqirha kuxilongo olukhawulezileyo kunye nokufuna olona hlobo lonyango lufanelekileyo. Umahluko phakathi koxinzelelo kunye nokuhlaselwa kukothuka ungahluka kubunzulu, ubude, izizathu kunye nobukho okanye ukungabikho kwe-agoraphobia:

Apha ngezantsi sichaza ngcono ezona mpawu ziphambili kwezi ngxaki, ukuze kube lula ukuziqonda nganye yazo.

Yintoni ixhala

Ixhala libonakaliswa kukuqhubeka koxinzelelo olunzima kwaye kunzima ukulilawula. Elixhala likhoyo kubomi bemihla ngemihla bomntu, ubuncinci iinyanga ezi-6 okanye nangaphezulu, kwaye ikhatshwa ziimpawu zomzimba nezengqondo, ezinje:

• Iinyikima;
• Ukuphuthelwa;
• Ukungazinzi;
• Intloko ebuhlungu;
• Ukuphefumla okufutshane;
• Ukudinwa;
• Ukubila okugqithisileyo;
• Ubambo:
• Iingxaki zesisu;
• Ubunzima bokuphumla;
• Ubuhlungu bemisipha;
• Ukucaphuka
• Ukunciphisa ngokutshintsha kwemood.

Inokuphinda idideke neempawu zoxinzelelo, kodwa ngokungafaniyo noxinzelelo, uxinzelelo lujolise kakhulu kukuzixakekisa kakhulu ngeziganeko ezizayo.

Funda ngakumbi malunga neempawu zoxinzelelo.

Uqinisekisa njani ukuba lixhala

Ukuzama ukuqonda ukuba sisifo sexhala na, kubalulekile ukuba ufune ugqirha wezengqondo okanye ugqirha wengqondo oya kuthi, emva kokuvavanya iimpawu kunye neziganeko ezithile zobomi, akwazi ukubanakho ukuqinisekisa ukuxilongwa okunokwenzeka kwaye abone ngcono unyango oluzakulandelwa.

Ngokwesiqhelo ukuxilongwa kuyaqinisekiswa xa bekukho inkxalabo egqithisileyo ubuncinci iinyanga ezi-6, kunye nobukho beempawu ezinje ngokungazinzi, ukudinwa, ukudinwa, ubunzima bokugxila, ukucaphuka, uxinzelelo lwemisipha kunye nokuphazamiseka kokulala.

Ungaluphatha njani unxunguphalo

Unyango lokuphazamiseka koxinzelelo kuyacetyiswa ukuba ulandele ugqirha wezengqondo kwiiseshoni zonyango, kuba ziya kumnceda umntu ukuba ajongane ngcono neemeko ezithile zemihla ngemihla, ezinje ngokulawula ukuphelelwa lithemba, ukonyamezelana nokunyusa ukuzithemba, umzekelo. Kwimeko apho kukho imfuneko khona, kunye neeseshoni zonyango, ugqirha angabonisa unyango ngamayeza, anokuhlala ekhokelwa ngugqirha wezifo zengqondo.

Ezinye iindlela, ezinje ngeendlela zokuphumla, ukuzilolonga rhoqo, ukukhokela nokucebisa, zibalulekile ukunceda kunyango. Jonga ukuba zeziphi iindlela zonyango ezisetyenziselwa ukunyanga uxinzelelo.

Yintoni ukuphazamiseka kwesoyiko

Ukuphazamiseka kwengqondo kuthathelwa ingqalelo xa umntu ephinda ehlaselwa kukuphakuzela, ezo ngesiquphe kunye neziqendu zoloyiko ezikhokelela kuthotho lwempendulo yomzimba eqala ngesiquphe, ebandakanya:

• Ukubetha, ukubetha kwentliziyo ngamandla okanye ngokukhawuleza;
• Ukubila okugqithisileyo;
• Ukungcangcazela;
• Ukuziva uphefumla kancinci okanye uphefumle;
• Ndiziva ndityhafile;
• Isicaphucaphu okanye ukungonwabisi esiswini;
• Ubudenge okanye ukurhawuzelela kulo naliphi na ilungu lomzimba
• Intlungu yesifuba okanye ukungonwabi;
• Ukugodola okanye ukuziva ubushushu;
• Ukuziva uphuma kuwe;
• Uloyiko lokuphulukana nolawulo okanye ukuphambana;
• Ukoyika ukufa.

Uhlaselo loloyiko lunokuphazanyiswa sisifo sentliziyo, kodwa kwimeko yesifo sentliziyo, kukho iintlungu eziqinisayo entliziyweni esasazeka kwicala lasekhohlo lomzimba, liba mandundu ngokuhamba kwexesha. Kwimeko yokuhlaselwa kukothuka, iintlungu ziluhlobo oluhle kakhulu esifubeni, ngokurhawuzelela kwaye kukho ukuphucuka kwimizuzu embalwa, ukongeza amandla alo yimizuzu eli-10, kwaye uhlaselo lungahlala ukusuka kwimizuzu engama-20 ukuya kwengama-30, ubukhulu becala.

Kuqheleke kakhulu kwezi meko, ukukhula kweAgoraphobia, eluhlobo lwesifo sengqondo apho umntu, ngenxa yokoyika ukuhlaselwa, ethintela iimeko ekungekho ncedo lukhawulezileyo lufumanekayo okanye iindawo apho kungenakwenzeka khona ukushiya ngokukhawuleza, njengebhasi, iinqwelomoya, i-cinema, iintlanganiso, phakathi kwabanye. Ngenxa yoku, kuqhelekile ukuba umntu abekelwe bucala ekhaya, angabikho emsebenzini okanye kwimbutho zolonwabo.

Yazi okungakumbi malunga nokuhlaselwa kukothuka, ukuba wenzeni kwaye ungakuphepha njani.

Ungasiqinisekisa njani ukuba sisifo sokuphakuzela

Ukuqinisekisa ukuba sisifo sokuphakuzela, okanye nokuba umntu uye wahlaselwa kukuphakuzela, udinga uncedo lwengqondo okanye ugqirha wengqondo. Rhoqo umntu ufuna uncedo xa eqonda ukuba akasenako ukuphuma endlini yedwa esoyika ukuba kuza kubakho uloyiko.

Kule meko, ugqirha uya kwenza ukuxilongwa ngokusekwe kwingxelo exelwe ngumntu ngokwakhe, ezama ukwahlula kwezinye izifo zomzimba nezengqondo. Kuqheleke kakhulu kubantu abanengxaki yokuphazamiseka ukuba babike olu hlobo lwesiqendu ngokweenkcukacha, ezibonisa indlela esimangalisa ngayo esi siganeko ukuya kwinqanaba lokugcina inkumbulo ecacileyo.

Ungasenza njani isiXhobo sePanic

Unyango lwesifo sokuphakuzela ikakhulu siqulathe umbutho weeseshoni zonyango kunye nokusetyenziswa kwamayeza. Okwangoku ezona ziyobisi zisetyenziswa kakhulu zii-anti-depressants kwaye, kwiimeko ezininzi, iimpawu ziphucula kakhulu kwiiveki zokuqala zonyango.