Ewe, uQeqeshiso oluKhuthazwa luPhononongo luyinto yokwenene

Umxholo

• Ukuhlaselwa kwePanic: Iziseko
• Yintoni ebangela uQeqesho oluNxunguphalisayo?
• Ngaba ezinye ii-Exercises ziyabakhuthaza kunabanye?
• Yintoni omawuyenze ukuba uyaSebenza kwaye unokuhlaselwa kwePanic
• UngaluThintela njani uQeqesho oluSebenzayo
• Uphengululo lwe

Akukho nto imnandi njengokuhamba kakuhle xa ukonyusa ii-endorphins zikwenza uzive ngathi ungaphezulu kwehlabathi.

Nangona kunjalo, kwabanye abantu, loo msebenzi uphezulu unokuziva ngokuyingozi phezulu. Endaweni yokukhawuleza kwempilo, iimvakalelo zoxinzelelo olunamandla zinokulandela ukuzilolonga okunzima, kubangele ukuphazamiseka kweempawu ezinje ngokubetha kwentliziyo, isiyezi, kunye noloyiko olukhulu.

Ewe, luhlaselo loloyiko, kwaye lunokumenza buthathaka ngokupheleleyo, utshilo uEva Ritvo, MD, ugqirha wezengqondo waseMiami-kakhulu kangangokuba abantu banokuphambanisa ezi mpawu zirholayo kunye nezo zesifo sentliziyo.

Ngaba oku kuvakala kuyinto eqhelekileyo? Funda ukuze ufumane ukuqonda okungakumbi malunga nokuba kutheni uhlaselo olwenziwe kukuphazamiseka lunokwenzeka, ukuba baziva njani, kwaye kufuneka benze ntoni xa ucinga ukuba usemngciphekweni.

Ukuhlaselwa kwePanic: Iziseko

Ukuqonda ukuba kwenzeka njani ukuba uloyiko olwenziwe kukuzilolonga lwenzeke, kuyanceda ukupeyinta umfanekiso wento eyenzekayo emzimbeni wakho ngexesha lokuhlaselwa kukothuka rhoqo.

UGqr. Ritvo uthi: “I-panic attack yimeko yokuphaphazela kakhulu engahambisaniyo nemeko leyo, yaye ngokuqhelekileyo uziva ungathandeki kakhulu.

Ukuhlaselwa kwe-panic kuqala ngaphakathi kwendawo yengqondo ebizwa ngokuba yi-amygdala, ebizwa ngokuba "yiziko loloyiko" kwaye idlala indima ebalulekileyo ekuphenduleni kwakho kwiimeko ezisongelayo, ngokutsho kuka-Ashwini Nadkarni, M.D., ugqirha wengqondo onxulumene neHarvard Medical School. Nangaliphi na ixesha ujongene nolunye uhlobo lokonyusa uloyiko, ingqondo yakho iya kuthatha ulwazi oluvakalayo kolo loyikiso lwesoyikiso (umzekelo, inokubonakala, ibambeke, okanye kwimeko yomthambo, imvakalelo yomzimba) kwaye uyihambise kwi-amygdala," utshilo.

Emva kokuba i-amygdala ivutha, ibeka i-cascade yeziganeko ngaphakathi komzimba, utsho uDkt Nadkarni. Oku kudla ngokuvuselela inkqubo ye-nervous enovelwano (ebangela ukuba umzimba ulwe okanye impendulo yokubhabha) kwaye ibangele ukukhutshwa kwezixa ezikhulu ze-adrenaline. Oku kuye kuthi rhoqo kuvelise iimpawu zokuxhalaba ngenxa yoloyiko: ukubetha, ukubetha okanye ukukhawulezisa ukubetha kwentliziyo, ukubila, ukungcangcazela okanye ukungcangcazela, ukuphefumla kancinci, iintlungu zesifuba nokunye okuninzi.

Yintoni ebangela uQeqesho oluNxunguphalisayo?

Kukho izinto ezimbalwa ezahlukeneyo ezidlalwayo xa usenza umthambo wokuphakuzela okubangelwa ngumthambo ngokuchasene nohlaselo loloyiko oluqhelekileyo.

Kwabaqalayo, ukugqitha kwelactic acid inokuba sesinye sezizathu eziphambili zokuhlaselwa, utshilo uGqirha Ritvo. I-ICYDK, i-lactic acid sisixhobo esidalwa ngumzimba wakho ngexesha lokusebenza ngamandla.Unokucinga ngayo njengesizathu esingasemva kwezihlunu zakho ezibuhlungu, kodwa ulwakhiwo lwe-lactic acid ichaphazela nengqondo yakho. Abanye abantu banobunzima bokucoca i-lactic acid kwingqondo yabo kunabanye, utshilo uGqirha Ritvo. Njengoko le asidi isakha, inokubangela ukuba i-amygdala ibe ngaphezulu komlilo, ekugqibeleni ikhokelele kuhlaselo lokoyika.

"Xa uphefumla ngokukhawuleza okukhulu okanye i-hyperventilate, ibangela utshintsho kumanqanaba akho e-carbon dioxide kunye neoksijini egazini lakho," ucacisa uGqirha Nadkarni. "Oku, kubangela ukuba imithambo yegazi yobuchopho icutheke kwaye i-lactic acid yakhelwe kwingqondo. Ubuntununtunu be-amygdala kule asidi (okanye 'ukudubula ngaphezulu') yinxalenye yento eyenza ukuba abantu abathile babesengozini yokoyika."

Kwakhona, izinga lokubetha kwentliziyo kunye nenqanaba lokuphefumla (okunxibelelene nokuzilolonga) zombini zibangela ukukhutshwa kwecortisol, ihormone yomzimba, utshilo uGqirha Ritvo. Kwabanye abantu, iyacofa-ekusebenzeni kwakho kokuzilolonga; kwabanye, ukuba i-cortisol inokukhokelela ekwandeni kokubila kunye nokugxila okungagungqiyo, okunokubangela iimvakalelo zovalo kunye noloyiko.

UGqr. Nadkarni uyayichaza:

"Phakathi kweempawu zoloyiko kukuphefumla nzulu, intliziyo ebalekayo, ukubila iintende zezandla kunye nemvakalelo yokuba unamava angaphandle komzimba - kwaye kuyenzeka ukuba xa uzilolonga, izinga lokubetha kwentliziyo yakho lihamba phezulu, uphefumla ngokukhawuleza, kwaye uyabila.

Oku, kunjalo, kuqhelekile ngokugqibeleleyo. Kodwa ukuba unexhala okanye, ngesihlandlo esinye, nikela ingqalelo engakumbi okanye kaninzi Ukuqwalaselwa kwinqanaba lomzimba wakho lokuvusa, unokuyichaza ngendlela engafanelekanga impendulo yomzimba wakho ekusebenziseni, kwaye ukuhlaselwa kwesoyiki kunokubangela. Ukuba ufumana uloyiko lokuziva ngale ndlela kwakhona, uloyiko lokuhlaselwa luloyiko lwexesha elizayo yinto edibanayo ukuchaza ingxaki yoloyiko. "

UAshwini Nadkarni, MD

Ngubani osemngciphekweni wohlaselo olwenziwe kukuzilolonga? Akunakulindeleka ukuba nabani na othuke kwiklasi yokujikeleza; abantu abanenkxalabo ephantsi okanye i-panic disorder (nokuba baxilongwa okanye ngenye indlela) bathambekele ekubeni ne-Workout-induced panic attack, utsho uDkt Nadkarni. Uhlolisiso lubonisa ukuba abantu abanengxaki yokuphaphazela banofuzo ngakumbi kwimiphunga ye-carbon dioxide, eyonyusa ubumuncu bengqondo, utshilo. "I-Lactate isoloko iveliswa kwaye ihlanjululwe kwingqondo-nokuba awufunyaniswanga naluphi na uhlobo lwesifo sengqondo-kodwa ukuthambekela kofuzo lokuyivelisa kunye nokuqokelela kunokunyusa ukuthambekela komntu ukufumana ukuhlaselwa kwe-panic ngokubanzi kunye nomngcipheko wokwesaba. ukuhlaselwa ngexesha lokuzilolonga. "

Ngaba ezinye ii-Exercises ziyabakhuthaza kunabanye?

Ngelixa ukubaleka okanye udidi lweZumba lunokuba luxinzelelo kubantu abathile, imithambo ye-aerobic enje inokubangela uloyiko kwizigulana ezinengxaki yokuphazamiseka, utshilo uGqirha Nadkarni.

Ukuzivocavoca kwe-Aerobic (okanye i-cardio), ngokwemvelo, isebenzisa i-oxygen eninzi. (Igama elithi "aerobic" ngokwalo lithetha "ukufuna ioksijini.") Umzimba wakho unyanzelekile ukuba ujikeleze igazi ngokukhawuleza ukuze ufumane ioksijini kwimisipha yakho, ephakamisa ukubetha kwentliziyo yakho kunye nokuyalela ukuba uphefumle ngokukhawuleza nangakumbi. Ngenxa yokuba ezi zinto zimbini zonyusa i-cortisol emzimbeni kwaye zibangele i-hyperarousal, imithambo ye-aerobic inokubangela ukuba uhlaselo lunkwantye kunokuba, yithi, iseshoni yokunyusa ubunzima okanye iklasi ye-barre, engayinyusiyo intliziyo kunye nenqanaba lokuphefumla kakhulu.

Kubalulekile ukuqaphela, nangona kunjalo, ukuba umthambo ngokwawo awunatyala; yonke into imalunga nendlela umzimba wakho owuphendula ngayo umthambo.

"Ukubetha kwentliziyo ethile ayisiyiyo le nto ibangela ukuba woyike, kodwa kunoko, indlela umntu atolika ngayo ukusebenza komzimba okuqhelekileyo ngexesha lokuzilolonga."

UGqirha Nadkarni

Kwaye, ngokuhamba kwexesha, ukuzibandakanya kwimithambo ye-cardio rhoqo kunokuba nakho Nceda.Uphando olutsha lujonge imiphumo yokuzivocavoca kwe-aerobic kwiimpawu zokuxhalaba kwizigulane ezine-panic disorder (PD), kwaye yafumanisa ukuba umthambo we-aerobic ubangela ukunyuka okukhulu kwexhala-kodwa ukuba uqheliselo oluthe ngcembe lwe-aerobic exercises lukhuthaza ukunciphisa amanqanaba okuxhalaba ngokubanzi, ngokophando lwakutsha nje olupapashwe yijenali Ukuziqhelanisa noNyango kunye ne-Epidemiology kwiMpilo yeNgqondo. Ngoba? Ibuyele kwi-lactic acid yokwakha: "Kucingelwa ukuba umthambo unganciphisa uxinzelelo ngokuphucula amandla engqondo okuthintela ukuqokelelana kwe-asidi ye-lactic," utshilo uGqirha Nadkarni.

Ngoko ukuba ulula ngokufanelekileyo indlela yakho kwi-cardio exercise kwaye uyenze rhoqo, kunokunceda ukunciphisa uxhalaba jikelele (ukongeza ekuphuculeni impilo ye-cardiovascular and ukunciphisa iimpawu zokudakumba kwabanye abathathi-nxaxheba, ngokutsho kophando). (Ubungqina: Indlela Owasetyhini Omnye Wawusebenzisa Ngayo Ukufaneleka Ukoyisa Ingxaki Yakhe Yokuxhalaba)

Yintoni omawuyenze ukuba uyaSebenza kwaye unokuhlaselwa kwePanic

Ukuba uhlaselwa luloyiko ngelixa uzilolonga, zikhona izinto ezimbalwa onokuzenza ukunceda ukuzola, ngokukaGqirha Ritvo:

• Yeka ukuzilolonga kwaye ubone ukuba ungalicothisa na izinga lokubetha kwentliziyo yakho.
• Zama imithambo yokuphefumlela nzulu [ngezantsi].
• Ukuba usebenza ngaphakathi, fumana umoya omtsha (ukuba kunokwenzeka).
• Thatha ishawa eshushu okanye ibhafu, ukuba unayo.
• Ukuthetha okanye ukufowunela umhlobo wakho kudla ngokuthomalalisa ixhala.
• Isenokuziva ilungile ukolula okanye ukungqengqa de ixhala lehle.

Zama ezi mithambo mibini yokuphefumla icetyiswe nguGqirha Ritvo ukunciphisa ixhala:

4-7-8 indlela yokuphefumla: Tsala kancinci kancinci ukubala kane, ubambe isixhenxe sokubala, emva koko ukhuphele ngaphandle amanani asibhozo.

Ibhokisi yokuphefumla: Tsala umoya ngamanani amane, bamba amanani amane, khupha umphefumlo ngamanani amane, emva koko ume ikhefu kubalo abane ngaphambi kokuba uphefumle kwakhona.

Ukuba uphume ngaphandle kolawulo ngexesha lokuzilolonga kutshanje, eyona nto ukubheja kwakho (uyiqikelele!) Ukubona ugqirha wakho. Ugqirha Ritvo ucebisa ukuba uthethe nogqirha wakho malunga nokubhukisha idinga nogqirha wengqondo kuba aba baqeqeshi baqeqeshiweyo banokuyalela amayeza ukunceda abo banengxaki yokudakumba kukunceda ufumane iindlela zokukulawula. (PS Ngaba uyazi ukuba kukho iitoni zonyango ngoku?)

UngaluThintela njani uQeqesho oluSebenzayo

Xa ufuna ukubuyela ku-swing yezinto zokuzilolonga, kuyanceda ukwazi ukuba umthambo ongakanani onokuwunyamezela umzimba wakho ukuze ungabangeli uloyiko, utshilo uGqirha Ritvo.

Ukuzilolonga okunje ngePilates okanye i-yoga kunokuba luncedo kakhulu kuba kudibanisa ukuphefumla kunye nentshukumo kwaye kukunceda ukuba ugxile ekuthatheni ixesha elide, ukuphefumla kancinci. Ikwavumela amaxesha okuphumla phakathi kweemeko ezisebenzayo, ezigcina zivumela intliziyo yakho kunye namazinga okuphefumla ukuba anciphise. (Eyeleleneyo: Ityala leCalmer, Ukuzilolonga okuNgamandla)

Kodwa ekubeni ukusebenzisa intliziyo yakho kubalulekile, awungekhe weqe i-cardio ngonaphakade. UGqirha Ritvo ucebisa ukuba usebenze ngendlela yakho yokubuyela kwimithambo ye-aerobic engaphezulu. Ukuhamba ngokukhawuleza yindawo entle ongaqala kuyo, njengoko unokucotha ngokulula okanye uyeke xa uziva ukuba intliziyo yakho ibaleka kakhulu, utshilo. (Zama lo msebenzi wokuhamba ngeendlela ezimbalwa zokuphosa umzimba.)

Ixesha elide, ukuzibandakanya kwizinto ezithile (njengokuzolula nokwenza umthambo wokuphefumla) rhoqo kunokunceda ukugcina uvalo lukhona. Uhlaselo lunkwantyo kukuzaliswa kwenkqubo yemithambo-luvo enovelwano, utshilo uGqirha Ritvo. "Nantoni na onokuyenza ukomeleza icala elichaseneyo nenkqubo yakho yemithambo-luvo kunokuba luncedo ekuthinteleni uloyiko."

"Uhlaselo lunkwantyo kukuzalisa inkqubo yemithambo-luvo enovelwano. Nantoni na onokuyenza ukomeleza icala lenkqubo yakho yemithambo-luvo kunokuba luncedo ekuthinteleni uloyiko."

UEva Ritvo, MD

Ukukhathalela omnye umntu, ukuziva unxibelelene nabanye, ukuphumla ngokuluma ukutya, ukuphumla (okunokulala ngokwaneleyo busuku ngabunye, ukulala kancinci, ukufumana umyalezo, ukuhlamba ngokufudumeleyo okanye ishawa, njl. ukuphefumla kancinci kancinci, ukucamngca, kunye nokuphulaphula iteyiphu yokuphumla okanye umculo opholileyo zonke ziintshukumo ezinceda ukuvuselela icala le-parasympathetic lenkqubo yemithambo-luvo, utsho uGqr. Ritvo.

"Yenza ezi zinto rhoqo ukuze inkqubo yakho yeemvakalelo ibuyele kumgangatho osempilweni," utshilo. "Uninzi lwethu lugqithisekile kwaye luhlala luhlala luxhalabile. Oku kusenza sithandeke ngakumbi ekuhlaselweni kwe-panic kuyo nayiphi na into yethu ekhethekileyo."

Uphengululo lwe