Nantsi into ekufuneka uyenzile ukuba unePanic Attack esidlangalaleni

Umxholo

• 1. Gcina "ikhithi yokuzola" ebhegini yakho okanye emotweni
• 2. Zifikele kwindawo ekhuselekileyo
• 3. Cela uncedo ukuba uyalufuna
• 4. Zithobe njengokuba ubuza kwenza ekhaya
• 5. Hlala apho ukhoyo
• Sebenzisa ezi ndlela kunokunceda ukususa amandla ohlaselo lwasesidlangalaleni

Ukuhlaselwa kukothuka esidlangalaleni kunokoyikisa. Nazi iindlela ezi-5 zokuhamba kuzo ngokukhuselekileyo.

Kwiminyaka eliqela edlulileyo, uloyiko beluyinxalenye yobomi bam.

Ngokwesiqhelo ndiphakathi kabini okanye kathathu ngenyanga, nangona ndihambile iinyanga ndingakhange ndibenayo kwaphela, kwaye zihlala zenzeka ekhaya. Xa umntu eqala ekhaya, ndiyazi ukuba ndingafikelela kwioyile yam ebalulekileyo ye-lavender, ingubo enesisindo, kunye nonyango ukuba ndiyayifuna.

Kwimizuzu nje embalwa, ukubetha kwentliziyo yam kuyehla kwaye nokuphefumla kwam kuqhelekile.

Kodwa ngaba uloyiko luhlasela esidlangalaleni? Yimeko eyahluke mpela leyo.

Ndiye ndaziwa ukuba nexhala kwiinqwelomoya, ndawo leyo iqhelekile kwindawo ezoyikisayo ngokubanzi. Kodwa ziyenzeka nakwiindawo ezingalindelekanga kwaphela, njengevenkile yokutya xa ndonganyelwe zii-aisles ezixineneyo kunye nezihlwele. Okanye nohambo olubukele ihlengethwa xa amaza enganyamezeleki.

Engqondweni yam, ukuhlaselwa kukawonke-wonke okudlulileyo kunamathela ngaphandle ngenxa yokuba baziva benamandla kwaye ndandingakulungelanga.

Ugqirha Kristin Bianchi, ugqirha wengqondo eMaryland's Center for Anxcare & Behaeveal Change, ukholelwa ukuba uhlaselo loloyiko loluntu lubeka imiceli mngeni yabo eyahlukileyo.

Uthi: "Kuyabakhathaza kakhulu abantu ukoyikeka esidlangalaleni kunasekhaya kuba banokufikelela lula kwimisebenzi yokuthomalalisa nakubantu emakhayeni abo kunokuba benokwenza kwindawo kawonke-wonke," utshilo.

"Ngapha koko, ekhaya, abantu banokubona uloyiko lwabo 'ngasese' ngaphandle koloyiko lomnye umntu ophawula ukukhathazeka kwabo kwaye bezibuza ukuba inokuba yintoni ingxaki, '' uyongeza.

Ukongeza kokuziva ndingakulungelanga, kwafuneka ndilwe neentloni kunye nehlazo lokuhlaselwa kukothuka phakathi kwabantu endingabaziyo. Kwaye kubonakala ngathi andindedwa kule nto.

Ibala kunye neentloni, uBianchi uyacacisa, inokuba yinto enkulu yokuhlaselwa kukothuka esidlangalaleni. Uchaza abathengi betyhila ukuba bayoyika "ukutsala umdla kubo okanye 'ukwenza indawo'" ngexesha lokuhlaselwa kukothuka koluntu.

Bahlala bexhalabisa ukuba abanye abantu bazokucinga ukuba 'baphambene' okanye 'abazinzanga.' ”

Kodwa uBianchi ugxininisa ukuba kubalulekile ukukhumbula ukuba iimpawu zoloyiko zinokungabonakali nakwabanye abantu.

"Kwezinye iimeko, uxinzelelo lomntu lunokubonakala ngakumbi kumntu wangaphandle, kodwa oko akuthethi ukuba [umntu ongamaziyo] uzokutsiba kwizigqibo ezoyikisayo malunga [nomntu ohlangabezana noloyiko]. Abaqwalaseleyo banokucinga nje ukuba umntu onesi sifo akaziva mnandi, okanye banomsindo kwaye banosuku olubi, utshilo.

Ke kuya kufuneka wenze ntoni ukuba uzibona uhlaselwa kukuphakuzela esidlangalaleni? Sacela iBianchi ukuba sabelane ngeengcebiso ezintlanu zokuba sihambe ngendlela esempilweni. Nantsi into ayicebisayo:

1. Gcina "ikhithi yokuzola" ebhegini yakho okanye emotweni

Ukuba uyazi ukuba uthambekele kuhlaselo olothusayo olwenzeka ngaphandle kwekhaya lakho, yiza uzilungiselele ngekhithi encinci, ehambayo.

UGqirha Bianchi ucebisa ukuba ubandakanye izinto ezinokukunceda unciphise ukuphefumla kwakho kwaye unxibelelane nezinto ezikhoyo. Ezi zinto zinokubandakanya:

• amatye agudileyo
• iioyile ezifanelekileyo
• isacholo esinobuhlalu okanye isacholo somqala sokubamba
• Ibhotile encinci yamaqamza ukuvuthela
• ukukopisha iingxelo ezibhalwe kumakhadi esalathiso
• mints
• incwadi yokufaka imibala

2. Zifikele kwindawo ekhuselekileyo

Uhlaselo loloyiko lunokushiya umzimba wakho uzive ukhubazekile, kunganzima ke ukuphuma esihlweleni okanye kwindawo ekhuselekileyo, ethe cwaka. Xa oku kusenzeka, yenza konke okusemandleni ukuze uhambise umzimba wakho kwaye ufumane indawo engenayo ingxolo kwaye inezinto ezimbalwa ezikhuthazayo kunendawo enkulu yoluntu.

“Oku kunokuthetha ukuphuma ngaphandle apho kukho indawo eninzi nomoya omtsha, ukuhlala kwiofisi engenanto ukuba usebenza, uhamba uye kwindawo engenanto kwizithuthi zikawonke-wonke, okanye ubeke ii-headphone zokucima ingxolo ukuba akunakwenzeka indawo ethe cwaka kuyo nayiphi na kwezi ndlela, ”ucacisa watsho uBianchi.

Xa ukuloo ndawo intsha, okanye unayo i-headphones yakho yokucima ingxolo, iBianchi ikwacebisa ukuba uthathe kancinci, uphefumle nzulu kwaye usebenzise ezinye izixhobo zokulwa ukuphatha uloyiko.

3. Cela uncedo ukuba uyalufuna

Ukuhlaselwa kukothuka kunokuba lukhulu kangangokuba uziva ngathi awunakukwazi ukuwuphatha ngokwakho. Ukuba uwedwa, kulungile ukucela umntu okufutshane ukuba akuncede.

“Akukho ndlela ibekiweyo yokucela uncedo ngexesha lokuhlaselwa kukuphakuzela. Ngenxa yokuba umntu ophakathi esitratweni mhlawumbi ngekhe azi ukuba enze ntoni ekuphenduleni isicelo sokunceda umntu ohlaselwe kukuphakuzela, kunokuba luncedo ukubhala phantsi ekhadini ngaphambi kwexesha into onokuyifuna kumntu ongamaziyo umsitho onje, ”ucebisa watsho uBianchi.

"Ngale ndlela, unganxibelelana nolu luhlu ukuze ubaleke inkumbulo yakho ukuba ubungafuna uncedo lomntu ongaziwayo ngexesha lokuhlaselwa luloyiko."

UBianchi wongeza ukuba, xa usenza isicelo soncedo, yeyona nto isebenzayo ukuyichaza ngaphambili into yokuba unengxaki yokuphakuzela kwaye ufuna uncedo. Emva koko chaza ngokuthe ngqo ukuba loluphi uhlobo loncedo oludingayo, njengokuboleka ifowuni, ukukhwela iteksi, okanye ukubuza indlela eya kwiziko lonyango elikufutshane.

4. Zithobe njengokuba ubuza kwenza ekhaya

Ukuba uphakathi koluntu, jika kwiindlela zakho eziqhelekileyo zokufumana uncedo, utshilo uBianchi.

Uchaza ezinye zezona ndlela zisebenzayo njenge:

• ukunciphisa ukuphefumla kwakho (ungasebenzisa usetyenziso lweselfowuni ukukunceda uphumle)
• ukuphefumla okusuka uvalo lwakho
• ukuzizisa kumzuzu wangoku
• Phinda ingxelo ekopishayo ngaphakathi

5. Hlala apho ukhoyo

Okokugqibela, uGqirha Bianchi ucebisa ngokuchasene nokubuyela ekhaya ngqo kwimeko yoloyiko kwindawo kawonke-wonke. Endaweni yoko, ukhuthaza abathengi ukuba bahlale apho bakhoyo kwaye babandakanyeke nakweyiphi na imisebenzi yokuzikhathalela ekhoyo.

Oku kunokubandakanya:

• ukusela isiselo esifudumeleyo okanye esipholileyo
• ukuba ne-snack yokugcwalisa iswekile yegazi
• ukuthatha uhambo lokuzonwabisa
• ukucamngca
• ukufikelela kumntu oxhasayo
• ukufunda okanye ukuzoba

Sebenzisa ezi ndlela kunokunceda ukususa amandla ohlaselo lwasesidlangalaleni

Ukuhlaselwa kukothuka esidlangalaleni kungoyikisa, ngakumbi ukuba awuzilungiselelanga kwaye uwedwa. Ukwazi iindlela zokwenza indlela enye, ukuba kwenzeka nini na, nangona kunjalo, oko kunokuthetha ukususa amandla ohlaselo lwasesidlangalaleni.

Cinga ngokuqhelana nobuchule obudweliswe apha ngasentla. Ngolwazi oluthe kratya malunga nendlela yokuhlaselwa kukuphakuzela, intloko apha.

UShelby Deering ngumbhali wendlela yokuphila eseMadison, eWisconsin, enesidanga sobuntatheli. Ugqwesa ngokukhethekileyo ngokubhala malunga nokuba sempilweni kwaye kule minyaka ili-13 idlulileyo wenze igalelo kwiindawo zentengiso zikazwelonke kubandakanya uThintelo, iMbaleki yeHlabathi, Kulungile + Kulungile, nokunye okuninzi. Xa engabhali, uya kumfumana ecamngca, ekhangela iimveliso zobuhle ezintsha, okanye ehlola iindlela zalapho kunye nomyeni wakhe kunye necorgi, uGinger.