Unyango lweNdalo lwePanic Syndrome

Umxholo

• 1. Ukuphefumla ngokucothayo
• 2. Yiba nomfanekiso wendawo ekhuselekileyo
• 3. UYôga
• 4. Aromatherapy
• 5. Iipilates
• 6. Unyango
• 7. Umsebenzi womzimba
• 8. Iti ethomalalisayo

Unyango lwendalo lwePanic Syndrome lunokwenziwa ngeendlela zokuphumla, ukwenza umthambo, ukwenza iacupuncture, iyoga kunye nokusetyenziswa kwamayeza endalo ngokusebenzisa iaromatherapy kunye nokusetyenziswa kweti.

Esi sifo sibonakaliswa linqanaba eliphezulu loxinzelelo kunye noloyiko oluvela ngequbuliso, lubangele iimpawu ezinje ngokubila kubanda, ukubetha kwentliziyo, isiyezi, ukurhawuzelela kunye nokungcangcazela emzimbeni. Ukuhlaselwa kuhlala kuhlala malunga nemizuzu eli-10, kodwa kunokuthintelwa ngonyango lwendalo njengoko kubonisiwe ngezantsi.

Iindlela zokuphumla zisetyenziselwa ukuzolisa umzimba kunye nokuphazamisa ingqondo kuhlaselo, kwaye inokusetyenziswa yonke imihla okanye ngexesha lokuqala kweengxaki. Phakathi kwezi ndlela zezi:

1. Ukuphefumla ngokucothayo

Ukuphefumla kancinci kwaye kunceda ukunciphisa ukuphefumla okufutshane kunye nokunciphisa ukubetha kwentliziyo, kwaye kuya kufuneka ulandele la manyathelo:

• Hlala umqolo umi nkqo okanye ume nkqo emzimbeni;
• Vala amehlo akho kwaye ubeke izandla zakho esiswini sakho;
• Tsala umoya ubala ukuya ku-5 kancinci, ukhukhumalisa isisu ukuwuzalisa ngomoya;
• Khupha umoya kwakhona ukubala ukuya ku-5 kancinci, ukhulula umoya esiswini kwaye unwebe izihlunu zalo mmandla.

Le nkqubo kufuneka iphindaphindwe amaxesha ali-10 okanye imizuzu emi-5.

2. Yiba nomfanekiso wendawo ekhuselekileyo

Sebenzisa obu buchule bokubonisa, umntu makacinge ngendawo yokwenyani ehambisa uxolo nokhuseleko okanye enze indawo yokucinga, ecinga ngazo zonke iinkcukacha ezinceda ukuzisa uxolo.

Ke, kubalulekile ukuba ucinge kwaye uchaze iinkcukacha ezinje ngemvakalelo yempepho emzimbeni, ivumba lolwandle, ingxolo yempophoma, ukuthamba kombhoxo okanye isofa, ingoma yeentaka kunye nombala isibhakabhaka. Iinkcukacha ezithe kratya, ingqondo iya kuziva ukhuseleko ngakumbi, iququzelela ukuphuculwa kweempawu zoloyiko.

3. UYôga

I-Yoga sisiqhelo esidibanisa ukolula, ulawulo lokuphefumla kunye nokomeleza izihlunu. Ukuziqhelanisa neyoga rhoqo kunciphisa uxinzelelo kunye noxinzelelo, kunceda ukuthintela uloyiko.

Ukongeza, iindlela zokufunda ezifundwayo kunye neendlela zolawulo lokuphefumla zinceda ukunciphisa uxinzelelo emzimbeni ngexesha lobunzima, ukulawula ukuphefumla, ukubetha kwentliziyo kunye nokunceda ingqondo ukuba ishiye uloyiko kunye noloyiko.

4. Aromatherapy

I-Aromatherapy isebenzisa iioyile ezifanelekileyo kwizityalo ezikhuthaza imimandla eyahlukeneyo yobuchopho kunye nokunciphisa uxinzelelo, kwaye inokusetyenziswa ngeoyile yokuthambisa, ngexesha lokuhlamba okanye ngesisasazi esikhupha ivumba kwigumbi.

Ukunyanga i-panic syndrome, iioyile ezifanelekileyo zeoyile efanelekileyo yomsedare, i-lavender, i-basil kunye ne-Ylang Ylang, eneempawu zokuthomalalisa nokudambisa uxinzelelo, ukunceda ukulawula ukubetha kwentliziyo kunye nokuphumla kwezihlunu. Jonga indlela yokusebenzisa ioyile kwi: Aromatherapy yoxinzelelo.

5. Iipilates

Iipilates ngumthambo osebenza kuyo yonke imimandla yomzimba, unceda ukomeleza izihlunu kunye neethenda kunye nokulawula ukuphefumla.

Obu buchule buphelisa uxinzelelo ikakhulu ngenxa yolawulo lokuphefumla, kwaye buyanceda ukulwa neempawu zesifo sokuphakuzela ngokwandisa ukulungelelaniswa kwemoto kunye nokwazisa ngomzimba, ukuququzelela ukoyisa uloyiko ngexesha lobunzima.

6. Unyango

Unyango ngonyango lwesiTshayina olunceda ukulawula amandla omzimba kunye nokuzola kwengqondo, ukunciphisa uxinzelelo, uxinzelelo kunye noxinzelelo lwezihlunu kunye nentlungu.

Ukuhamba rhoqo kunye nohlobo lwendlela esetyenziswa ekucoceni umntu kwahluka ngokweempawu zesigulana, kodwa iiseshoni zeveki zihlala zisetyenziswa ekuqaleni konyango, olunokubekwa phakathi njengoko uxinzelelo kunye noloyiko luyehla.

7. Umsebenzi womzimba

Ukuzivocavoca umzimba, ngakumbi imisebenzi ye-aerobic enjengebhayisikile kunye nokuhamba, inceda ukukhulula uxinzelelo lomzimba kunye noxinzelelo, inxulumene ngqo nokuthintela uhlaselo.

Ke, ukunciphisa uxinzelelo umntu kufuneka aziqhelanise nezinto ezinje ngokuqubha, ukuhamba, ukuhamba ngebhayisikile okanye eminye imidlalo ezisa uyolo ubuncinci amaxesha ama-3 ngeveki, kubalulekile ukuba utye usempilweni kwaye ulale ubuncinci iiyure eziyi-7 ngemini.

8. Iti ethomalalisayo

Ezinye izityalo zineempawu zokuthomalalisa kwaye zingatyiwa zikwimo yeti, zinceda ukunciphisa uxinzelelo. Ke, ukulawula nokukhusela uloyiko, umntu unokusebenzisa izityalo ezinje nge-valerian, chamomile, passionflower, lemon balm kunye neGotu Kola. Jonga indlela yokusebenzisa ezi zityalo kunye nezinye izinto zokuthomalalisa indalo apha.

Nangona kunjalo, kwiimeko ezinzima kakhulu kunokuba yimfuneko ukuba ufumane unyango ngonyango lokuziphatha kunye neeseshoni zonyango lwengqondo, njengoko kunokuba yimfuneko ukuthatha amayeza afana neAlprazolam okanye iParoxetine. Jonga ukuba ngawaphi amayeza anokusetyenziswa kunyango lokunyanga iPanic Syndrome.

Kwakhona, ukoyisa ngokukhawuleza ingxaki, jonga ukuba wenzeni ngexesha lokuhlaselwa kukothuka.