Iimpawu zohlaselo loxinzelelo ekufuneka wonke umntu azi

Umxholo

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Ngelixa isenokungabi sisihloko sokhetho ngexesha le-brunch yangeCawa okanye ingxoxo eqhelekileyo phakathi kwabahlobo kwiteksti yeqela, uhlaselo loloyiko lude kunqabile. Enyanisweni, ubuncinane i-11 ekhulwini labantu abadala baseMerika bafumana ukuhlaselwa kwe-panic minyaka yonke, ngokutsho kweMerck Manual. Yaye iZiko Lesizwe Lempilo Yengqondo liqikelela ukuba phantse isi-5 ekhulwini sabantu abadala baseU.S. I-ICYDK, i-panic disorder luhlobo lwengxaki yokuxhalaba ebonakala ngokungalindelekanga kunye neziqendu eziphindaphindiweyo zoloyiko olunzulu olunokuthi lwenzeke nanini na, ngokutsho kwe-NIMH. Kodwa, nantsi into, awudingi kufunyaniswa ukuba unesifo sokuphakuzela ukuze ube nokuhlaselwa luphakuko, utshilo uTerri Bacow, Ph.D., isazi sesayikholoji yezonyango esinelayisensi kwiSixeko saseNew York. "Ngelixa uhlaselo lunkwantyo luphawu lokuphazamiseka, abantu abaninzi baneempawu ezothusayo zokuzimela okanye bafumane ukuphazamiseka kwimeko yezinye iingxaki zokukhathazeka, ezinje nge-phobias." (Inxulumene: Kutheni kufuneka uyeke ukuthi unexhala ukuba awunayo ngokwenene)

I-panic attack ithatha iimvakalelo eziqhelekileyo zoxinzelelo kunye nexhala ukuya kwinqanaba elilandelayo. "Ngexesha lokuhlaselwa kukothuka, umzimba uyalwa okanye ubhabhe kwaye uzilungiselela ukulwa okanye ukubaleka," ucacisa uMelissa Horowitz, Psy.D, umlawuli woQeqesho lweKlinikhi eAmerican Institute for Cognitive Therapy. (Uhlaziyo olukhawulezayo: Ukulwa okanye ukubhabha ngokusisiseko xa umzimba wakho uphuphuma ngamahomoni ekuphenduleni isoyikiso esicingelwayo.) "Kodwa inyaniso kukuba akukho bungozi bokwenyani. Ziimvakalelo ze-somatic kunye nokutolikwa kwethu kuzo ezikhokelela ekubeni sibi nakakhulu. iimpawu, utshilo.

Olu luvo lwe-somatic lubandakanya uluhlu lokuhlanjwa kweempawu kubandakanya isicaphucaphu, ukuqina esifubeni, ukubaleka kwentliziyo, ukukhathazeka, kunye nokuphefumla kancinci. Ezinye iimpawu ze-panic attack? Ukungcangcazela, ukungcangcazela, ukutshotshozela, isiyezi, ukubila, nokunye. "Abanye abantu bafumana ezimbalwa [zale miqondiso yoloyiko], abanye abantu bafumana ezininzi," utshilo uBacow. (Ukuba uyazibuza, "ziziphi iimpawu zokuhlaselwa kwe-panic?" ngoko unokuba nomdla ukwazi ukuba unokuba nokuhlaselwa kwe-panic ebuthongweni bakho, naye.)

“Ngexesha lohlaselo loloyiko, kukho uloyiko olukhawulezileyo nolufutshane, oluhlala ngaphantsi kwemizuzu eli-10,” utshilo uHorowitz. "Ezi mvakalelo zinokuziva ngathi unesifo sentliziyo, uphulukana nolawulo, okanye usweleke." Uloyiko kunye nokungaqiniseki malunga nento eyenzekayo kunokukwenza uzive ulungelelene kubi, usebenza njengamafutha kumlilo wakho ogcwele ixhala. Yiyo loo nto uBacow esithi, "isitshixo asikokuphaphazela. Ukuba uyaphakuzela, iimvakalelo ziba namandla."

Cinga ngolu hlobo: Iimpawu zokuhlaselwa kwe-panic - ingaba sisiyezi, ukuphefumula okufutshane, ukubila, ukuyibiza - yindlela yomzimba wakho yokusabela kwingozi ebonwayo kwaye, emva koko, "ukuqhuba i-drills" ukulungiselela ukuba uphumelele. thatha into ebizwa ngokuba sisoyikiso, ucacisa uBacow.Kodwa xa uqala kwi-hyperfocus okanye uxinzelelo malunga nokuziva ezi mvakalelo, uthumela umzimba wakho ekugqithiseni nasekunyuseni iimvakalelo ze-somatic.

Ngayiphi na indlela, ukuba uye wahlaselwa kukuphakuzela, yenza idinga nogqirha wakho. "Awungekhe ufune ukusikhupha kwimeko enzima yezonyango, enje ngengxaki yentliziyo, njengokuphakuzela," utshilo uHorowitz. Kwaye ukuba ufumana uhlaselo rhoqo, uya kufuna unyango, njengonyango lokuziphatha ngenxa yokuba iimpawu zinokubeka esichengeni ubomi bakho bemihla ngemihla. (Inxulumene: Iinkonzo zeMpilo zeNgqondo eziSimahla ezibonelela ngeNkxaso efikelelekayo kunye neFikelelekayo)

Ngelixa iimpawu zokuhlaselwa kukothuka zisaziwa, oonobangela abancinci kangako. UHorowitz uthi: "Kusenokubakho imfuza okanye i-biological predisposition. Umnyhadala wobomi okanye uthotho lotshintsho lobomi olwenzeka ngexesha elifutshane linokubeka isiseko sokufumana uhlaselo loloyiko.

“Kusenokubakho ezinye izinto ezibangela ukuba abantu babe noloyiko,” uyongezelela. Ukuhamba ngezothutho zikawonkewonke, ukuba kwindawo evaliweyo, okanye ukuthatha uviwo kunokubangela konke kwaye kunokwanela ukuzisa nakweyiphi na imiqondiso ekhankanyiweyo yoloyiko. Iimeko ezithile zonyango zinokunyusa umngcipheko wakho. Umzekelo, abantu abanesifo sombefu banamathuba angama-4.5 ngaphezulu okuba bahlaselwe kukothuka kunabo bangenasigulo sokuphefumla, ngokutsho kophononongo olwenziwe Ijenali yaseMelika yokuPhumla kunye neyoNyango oluBalulekileyo. Ithiyori enye: Iimpawu ze-asthma, ezinje nge-hyperventilation, zinokubangela uloyiko kunye noxinzelelo, olunokubangela uloyiko.

Ukuba uloyiko, kukho izinto onokuzenza ukuze uzincede uphinde ubuye ngokukhawuleza (kwaye akukho nanye efuna ukuphefumla kwingxowa yephepha). Ngelixa kufuneka uhlale ubona i-doc - kwaye uthathe ukuhlaselwa kwe-panic - ukuba uqaphela iimpawu zokuhlaselwa kwe-panic ezayo kwaye ufumane ukuhlaselwa, ezi ngcebiso zinokukunceda ekushiseni kwexesha.

1. Guqula indawo okuyo. Kungaba lula njengokuvala umnyango weofisi yakho, uhleli kwigumbi lokuhlambela, okanye ungene kwindawo ethe cwaka e-Starbucks. Ngoxa usentlungwini yokuphakuzela, kunokuba nzima kakhulu ukucotha. Ukufumana indawo ethe cwaka okomzuzwana- kwaye ineziphazamiso ezimbalwa-kunokwenza umahluko omkhulu ekupheliseni umjikelo woloyiko oziva ngalo, utshilo uHorowitz. "Hlala phantsi, vala amehlo akho, kwaye uthathe umoya ocothayo, onzulu ngaphakathi nangaphandle."

2. Sebenzisa ukuzincokolela. Nokuba ngokuvakalayo okanye engqondweni yakho, thetha ngokwakho ngale nto uhlangabezana nayo. Umzekelo, ungathi, "Intliziyo yam ibetha ngamandla, ingathi iyakhawuleza kunemizuzu emihlanu edlulileyo." "Ukukwazi ukuzibonakalisa kwinto eziva iyingozi okanye isoyikisa kukunceda ukhumbule ukuba ziimvakalelo kuphela kwaye nangona zingonwabanga okwangoku, azikho yingozi kwaye aziyi kuhlala ngonaphakade," kuchaza uHorowitz.

3. Hamba phambi kwakho. Xa uvale amehlo, yiba nomfanekiso-ngqondweni wakho ukwazi ukujamelana nale ngxaki. "Yiba nomfanekiso-ngqondweni wakho kwindawo apho ungasenazo ezo mpawu [zohlaselo] kwaye ubuyele ebomini bakho bemihla ngemihla," utshilo. Oku kunceda ingqondo yakho ikholelwe ukuba kunokwenzeka, enokukunceda ukuphelisa uvalo lwakho ngokukhawuleza. (Ngokulandelayo: Qeqesha uMzimba wakho ukuba uzive Unoxinzelelo oluncinci ngale Mithambo yokuphefumla)

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