Iindlela ezili-11 zokumisa uloyiko

Umxholo

• Uloyiko
• 1. Sebenzisa ukuphefumla okunzulu
• 2. Qaphela ukuba uhlaselwa kukuphakuzela
• 3. Vala amehlo akho
• 4. Ziqhelanise nengqondo
• 5. Fumana into ekujoliswe kuyo
• 6. Sebenzisa iindlela zokuphumla kwezihlunu
• 7. Yiba nomfanekiso wendawo yakho eyonwabileyo
• Zibandakanye kwimithambo elula
• 9. Gcina i-lavender ngesandla
• 10. Phinda imantra ngaphakathi
• 11. Thatha iibenzodiazepines

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Uloyiko

Ukuhlaselwa kukothuka ngequbuliso, uloyiko olukhulu, uloyiko, okanye ixhala. Zinzima, kwaye zineempawu zomzimba kunye nezeemvakalelo.

Abantu abaninzi abanoloyiko olunzima banokuba nobunzima bokuphefumla, babile kakhulu, bangcangcazele, kwaye bazive iintliziyo zabo zibetha.

Abanye abantu baya kuva iintlungu zesifuba kunye nemvakalelo yokuzivavanya kwinyani okanye ngokwabo ngexesha lohlaselo, ngoko ke bacinga ukuba banesifo sentliziyo. Abanye baxele ukuba banesifo.

Uhlaselo loloyiko lunokoyikisa kwaye lunokukubetha ngokukhawuleza. Nazi iindlela ezili-11 onokuzisebenzisa ukuzama ukumisa uloyiko xa usenza enye okanye xa usiva enye isiza:

1. Sebenzisa ukuphefumla okunzulu

Ngelixa i-hyperventilating luphawu lokuhlaselwa lunkwantyo olunokunyusa uloyiko, ukuphefumla okunzulu kunokunciphisa iimpawu zokoyika ngexesha lokuhlaselwa.

Ukuba uyakwazi ukulawula ukuphefumla kwakho, akunakufane ufumane i-hyperventilating enokwenza ezinye iimpawu-kwaye uhlaselo loloyiko ngokwalo-lube lubi.

Gxila ekuthatheni ukuphefumla okunzulu ngaphakathi nangaphandle ngomlomo wakho, uziva umoya uzalisa isifuba kunye nesisu kancinci emva koko ushiye kancinci kwakhona. Ukuphefumla ngaphakathi ukubala ezine, bamba umzuzwana, emva koko uphefumlele ngaphandle ukubala ezine:

2. Qaphela ukuba uhlaselwa kukuphakuzela

Ngokwazi ukuba uhlaselwa kukuphakuzela endaweni yesifo sentliziyo, unokuzikhumbuza ukuba le yexeshana, iyakudlula, kwaye ulungile.

Susa uloyiko lokuba ungasweleka okanye isoyikiso esizayo sisondele, zombini ezi zimpawu zoloyiko. Oku kunokukuvumela ukuba ugxile kwezinye iindlela zokunciphisa iimpawu zakho.

3. Vala amehlo akho

Olunye uhlaselo lunkwantyo luvela kwizinto ezikoyikisayo. Ukuba ukwindawo ekhawulezayo enezinto ezininzi ezikhuthazayo, oku kungondla uhlaselo lwakho loloyiko.

Ukunciphisa i-stimuli, vala amehlo akho ngexesha lokuhlaselwa kukothuka. Oku kunokuthintela nakuphi na ukukhuthaza okungaphezulu kwaye kwenze kube lula ukugxila ekuphefumlweni kwakho.

4. Ziqhelanise nengqondo

Ingqondo inokukunceda ekumiseleni ubunyani bezinto ezikungqongileyo. Kuba uhlaselo loloyiko lunokubangela ukuziva ungazibandakanyi okanye uhlukane nenyani, oku kunokulwa nokuhlaselwa kukothuka njengoko kusondela okanye kusenzeka ngokwenyani.

Gxila kwiimvakalelo zomzimba oqhelene nazo, njengokumba iinyawo zakho emhlabeni, okanye ukuziva ukubonwa kwejee zakho ezandleni zakho. Ezi mvakalelo ezithile zikwenza uzinze ngokwenyani kwaye zikunike into ekujolise kuyo. UMFUNDI WOPHANDOSincede siphendule imibuzo yakho malunga ne-COVID-19.

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5. Fumana into ekujoliswe kuyo

Abanye abantu bakufumanisa kuluncedo ukufumana into enye ukugxila kuyo yonke ingqalelo yabo ngexesha lokuhlaselwa kukothuka. Khetha into ibe nye ngokucacileyo kwaye uqaphele yonke into malunga nayo.

Umzekelo, ungaqaphela indlela isandla esisewotsini esijija ngayo xa siphawula, kwaye sinamacala amancinanana. Chaza iipateni, umbala, imilo, kunye nobungakanani bento leyo kuwe. Gxila kuwo onke amandla akho kule nto, kwaye iimpawu zakho zokoyika zinokuhla.

6. Sebenzisa iindlela zokuphumla kwezihlunu

Ngokufana nokuphefumla okunzulu, iindlela zokuphumla kwezihlunu zinokukunceda ukumisa uloyiko lwakho kwiindlela zalo ngokulawula impendulo yomzimba wakho kangangoko kunokwenzeka.

Qaphela ukukhululeka kwesihlunu esinye ngexesha, ukuqala ngento elula njengeminwe esesandleni sakho, kwaye unyuse umzimba wakho unyuse umzimba wakho.

Iindlela zokuphucula izihlunu ziya kusebenza kakhulu xa uziqhelise kwangaphambili.

7. Yiba nomfanekiso wendawo yakho eyonwabileyo

Yeyiphi eyona ndawo yokuphumla onokucinga ngayo emhlabeni? Unxweme olushushu olunamaza aqengqelekayo ngobunono? Ikhabhathi esezintabeni?

Yiba nomfanekiso-ngqondweni wakho ulapho, kwaye uzame ukugxila kwiinkcukacha kangangoko kunokwenzeka. Khawufane ucinge ukumba iinzwane zakho kwisanti efudumeleyo, okanye ukunuka ivumba elibukhali lemithi yepayini.

Le ndawo kufuneka izolile, izolile, kwaye iphumle- akukho zitalato zaseNew York okanye eHong Kong, nokuba uzithanda kangakanani izixeko kubomi bokwenyani.

Zibandakanye kwimithambo elula

Ii-Endorphins zigcina impompo yegazi kanye kwangoko. Inokukunceda ukukhukula umzimba wethu ngama-endorphins, anokuthi aphucule imeko yethu. Ngenxa yokuba uxinezelekile, khetha umthambo olula omnene emzimbeni, njengokuhamba okanye ukuqubha.

Ukwahluka koku kuxa u-hyperventilating okanye usokola ukuphefumla. Yenza konke onako ukubamba umphefumlo wakho kuqala.

9. Gcina i-lavender ngesandla

I-Lavender yaziwa ngokuthomalalisa kunye noxinzelelo lwexinzelelo. Inokukunceda umzimba wakho uphumle. Ukuba uyazi ukuba uhlaselwa kukuphakuzela, gcina i-lavender efanelekileyo yeoyile ngesandla kwaye ubeke ezinye kwiingalo zakho xa uhlaselwa kukuphakuzela. Phefumla ngevumba.

Unokuzama nokusela i-lavender okanye iti ye-chamomile. Zombini ziyaphumla kwaye ziyathuthuzela.

I-lavender akufuneki idityaniswe ne-benzodiazepines. Olu dibana lunokubangela ukozela okukhulu.

10. Phinda imantra ngaphakathi

Ukuphindaphinda imantra ngaphakathi ngaphakathi kunokuhlaziya kwaye kuqiniseke, kwaye kunokukunika into onokuthi uyiqonde ngexesha lokuhlaselwa kukothuka.

Nokuba kungoku nje "Nale iya kudlula," okanye imantra ethetha nawe buqu, yiphinde ilokhwe entlokweni yakho ude uve ukuba uloyiko luza kuqala.

11. Thatha iibenzodiazepines

I-Benzodiazepines inokukunceda ukuphatha uloyiko xa uyithatha ngokukhawuleza xa uziva uhlaselwa.

Ngelixa ezinye iindlela zonyango loloyiko zinokukhetha, icandelo lezonyango lwengqondo livumile ukuba bambalwa abantu abangazukuphendula ngokupheleleyo (okanye kuzo zonke iimeko) kwezinye iindlela ezidweliswe apha ngasentla, kwaye ngenxa yoko, iya kuxhomekeka kwiindlela zonyango kunyango.

Ezi ndlela zihlala zibandakanya i-benzodiazepines, ezinye zazo zithwala imvume ye-FDA kunyango lwale meko, njenge-alprazolam (Xanax).

Ngenxa yokuba i-benzodiazepines lonyango lonyango, kuyakufuneka ufumane isifo sokuphazamiseka kwesifo ukuze ube namayeza ezandleni.

Eli yeza linokuba likhoboka kakhulu, kwaye umzimba unokuziqhelanisa nalo ngokuhamba kwexesha. Kufuneka isetyenziswe kancinci kwaye kwiimeko zoswele kakhulu.

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