Uloyiko kunye nexhala ziimvakalelo eziqhelekileyo esiziva rhoqo. Cinga ngako, ngaphambi kovavanyo olubalulekileyo, xa kuvela ingxaki emsebenzini, okanye xa usenza isigqibo esikhulu, kuqhelekile ukuziva usoyika okanye unexhala. Yindlela yengqondo yethu yokusabela kuxinzelelo kunye nokusilumkisa ngengozi ezayo.
Nangona kunjalo, ukuba olu loyiko kunye nexhala azilawuleki kwaye azinyamezeleki, oko kukuthi, ukuba ziba zigqithisile kangangokuba ziphazamisane nemisebenzi yemihla ngemihla, ubudlelwane namalungu osapho, kunye nokusebenzisana nabantu, oko akuthethi ukuba yinto eqhelekileyo. Siyibiza ngokuba yingxaki yokuxhalaba . Esi sisifo sengqondo. Kodwa eyona nto ilungileyo kukuba ngonyango olufanelekileyo, abantu abaninzi banokulawula le meko kakuhle baze baphile ubomi obuqhelekileyo.
Ziziphi iintlobo eziphambili zeengxaki zokuxhalaba?
Ukuxhalaba akuyonto ifanayo neqhelekileyo. Kukho iintlobo ezahlukeneyo zokuxhalaba. Ukuqonda uhlobo oluchanekileyo onalo kubalulekile kunyango. Makhe sijonge iintlobo eziphambili.
| Uhlobo loxinzelelo | Kalula nje, yintoni na? |
|---|---|
| Ingxaki yokuxhalaba ngokubanzi | Imvakalelo engapheliyo yokukhathazeka kakhulu kunye noloyiko olungaphaya kolawulo, nokuba zizinto eziqhelekileyo zemihla ngemihla. |
| Ingxaki yoXinzelelo | Uloyiko olukhawulezileyo nolunamandla oluvela ngexesha elingalindelwanga. Sikwabiza oku ngokuba yiPanic Attack . Ngeli xesha, unokufumana ukubila okugqithisileyo, ukubetha kwesifuba ngokukhawuleza, kunye nokuphefumla kancinci. Abanye abantu bacinga ukuba kukuhlaselwa yintliziyo. |
| Ingxaki Yokukhathazeka Kwentlalo | Ukuziva uloyiko olukhulu kunye neentloni xa uncokola nabantu, uthetha phambi kwabantu, okanye usiya kwiipati. Bahlala becinga ukuba abanye baza kubagweba okanye bahlekise ngabo. Oku kukhokelela ekubeni baphephe iimeko zentlalo. |
| Iingxaki ezithile zoloyiko | Uloyiko olungaqhelekanga, olugqithisileyo ngento okanye imeko ethile (umz., ukuphakama, ukubhabha, izilwanyana, igazi). |
| I-Agoraphobia | Ukuziva uloyiko olukhulu xa ukwiindawo apho kunzima ukufumana uncedo okanye ukubaleka xa kukho imeko engxamisekileyo (umz., kwiindawo ezixineneyo, iibhasi, iilifti). |
| Ukukhathazeka Ngokwahlukana | Oku akupheleli nje kubantwana abancinci, kuyenzeka nakubani na oneminyaka yobudala. Xa umntu osondeleyo kuwe (abazali, iqabane) esenza konke okusemandleni akhe ukubabona, baziva besoyika kakhulu ukuba kukho into embi eza kwenzeka kuloo mntu. |
Ziziphi iimpawu eziqhelekileyo zale meko?
Iimpawu eziphambili zexhala kukoyika kakhulu kunye nokukhathazeka . Nangona kunjalo, unokufumana ukungakhululeki ngokwasemzimbeni. Ezi mpawu zinokwahluka ngokuxhomekeke kuhlobo lwexhala onalo.
Nazi iimpawu eziqhelekileyo:
- Ukuziva uxhalabile, uloyiko olukhawulezileyo, nokungazithembi.
- Ukuziva ngathi kuza kwenzeka intlekele enkulu okanye ingozi.
- Ukungalali , ukuziva udiniwe ngalo lonke ixesha.
- Ukungakwazi ukuhlala uzolile kwindawo enye.
- Izandla neenyawo ezibandayo, ukubila kakhulu, kunye nokuziva ngathi awunanto.
- Ubunzima bokuphefumla okanye ukuphefumla ngokukhawuleza kunesiqhelo (umoya ophuma ngamandla).
- Ukubetha kwentliziyo ngokukhawuleza (i-palpitations).
- Ukungcangcazela komzimba.
- Umlomo owomileyo .
- Ukungakhululeki esiswini, isicaphucaphu.
- Ukuqina kwemisipha.
- Isiyezi (vertigo) okanye ukuba nentloko ebuthathaka .
- Ukucinga nzulu kukuxhalaba rhoqo ngengxaki efanayo.
- Ukungakwazi ukugxila.
- Ukuphepha ngamandla izinto okanye iindawo ezoyikisayo.
Eyona nto ibalulekileyo kukuba, musa ukuzenzela isigqibo sokuba unesifo sokuxhalaba kuba nje unenye okanye ngaphezulu kwezi mpawu. Ngokuqinisekileyo kuya kufuneka ubone ugqirha ngenxa yoko.
Kutheni kukho olu hlobo lokuxhalaba? Zithini izizathu?
Kunzima ukukhomba isizathu esinye soku. Le meko inokubangelwa kukudibana kwezinto ezininzi.
- I-genetics: Izifo zokuxhalaba zinokudluliselwa kwizizukulwana ngezizukulwana. Ukuba kukho umntu kusapho lwakho onayo le meko, nawe usemngciphekweni omkhulu wokuba nayo.
- I-Brain Chemistry: Uphando lufumanise ukuba le meko inokubangelwa sisiphene okanye ukungalingani kwimijikelezo elawula uloyiko kunye neemvakalelo ezingqondweni zethu.
- Uxinzelelo lwendalo kunye neziganeko ezibuhlungu: Iziganeko ezibuhlungu ozibonileyo okanye oye wazibona zinokuba nefuthe elikhulu koku. Umzekelo, ukuxhatshazwa kwasebuntwaneni, ukufa komntu omthandayo, okanye ukuvezwa kugonyamelo.
- Ukusetyenziswa kweziyobisi okanye utywala: Abanye abantu babhenela kwiziyobisi ukuze bafihle okanye banciphise ukuxhalaba kwabo. Kwakhona, ukusetyenziswa kweziyobisi notywala kunokubangela iingxaki zokuxhalaba.
- Ezinye iimeko zonyango: Ezinye izifo zentliziyo, zemiphunga, neze-thyroid zinokuba neempawu ezifana nezo zokuxhalaba, ngoko ke kubalulekile ukuba zingabikho ezinye izifo.
Ziziphi iindlela zonyango eziphumelelayo zoku?
Ungakhathazeki, kukho unyango olusebenzayo kakhulu lokunciphisa nokulawula iimpawu zokuxhalaba. Ngokwesiqhelo, zombini amayeza kunye neengcebiso zisetyenziswa kunye.
Amayeza
Ugqirha wakho uza kukunika amayeza afanelekileyo ngokwemeko yakho. Ezinye zezi ziquka:
- Amayeza okudakumba: Kule mihla, unyango lokuqala lokuxhalaba zii-antidepressants ezintsha ezifana ne-"SSRIs" kunye ne-"SNRIs." Ezi zisebenza ngokulinganisela iikhemikhali zobuchopho kunye nokuphucula indlela ovakalelwa ngayo.
- IiBenzodiazepines: Ezi zisetyenziswa ixesha elifutshane kuba zinciphisa ngokukhawuleza ixhala.
- Ii-Beta-blockers: Nangona la ngamayeza oxinzelelo lwegazi oluphezulu, akwanceda ekulawuleni iimpawu zomzimba zokuxhalaba, ezifana nokubetheka kwentliziyo kunye nokungcangcazela.
Kubalulekile: Musa ukuyeka ngequbuliso ukuthatha amayeza owanikwe ngugqirha wakho ngaphandle kwengcebiso kagqirha wakho. Oku kunokubangela ukuba iimpawu zakho zibuye.
Ingcebiso kunye noNyango
Njengamayeza, ingcebiso nayo ibaluleke kakhulu.
- Unyango lwengqondo: Ungathetha ngeengcinga zakho kunye neemvakalelo zakho nomcebisi wezempilo yengqondo oqeqeshiweyo, kwaye ufunde iindlela zokuziqonda nokuzilawula.
- Unyango Lokuziphatha Olusebenzisa Ingqondo (i-CBT):Le yindlela edumileyo nephumelelayo. Ikufundisa indlela yokuguqula iingcinga zakho ezimbi nezoyikisayo zibe zezakhayo. Uya uziqeqesha kancinci kancinci ukujongana noloyiko lwakho.
Izinto onokuzenza ngokwakho ukulawula iimpawu
Kunye nonyango, utshintsho oluncinci kwindlela ophila ngayo lunokunceda kakhulu ekulawuleni le meko.
- Yiqaphele imeko yakho: Okukhona usazi ngakumbi ngesi sifo, kokukhona kuya kuba lula ukusilawula.
- Nciphisa i-caffeine: Ziphephe izinto ezifana nekofu, iti, itshokolethi, kunye neziselo ezinika amandla. Ezi zinto zinokunyusa ixhala.
- Ziphephe ngokupheleleyo utywala neziyobisi.
- Ukutya okufanelekileyo kunye nomthambo: Ukuzilolonga kwemihla ngemihla njengokuhamba nokubaleka kukhupha iikhemikhali engqondweni ezinciphisa uxinzelelo.
- Lala kakuhle: Ukulala kubalulekile. Ziqhelise ukulala nokuvuka ngexesha elifanayo yonke imihla.
- Ziqhelise iindlela zokuzola: Izinto ezinje ngokucamngca, i-yoga, kunye nokuzilolonga ngokuphefumla nzulu ziluncedo kakhulu ekuzoliseni ingqondo.
- Yiba nobuhlobo nabantu: Ukuthetha nabahlobo abalungileyo nabathembekileyo nokwabelana ngeengcinga zakho kulungile kakhulu kwimpilo yengqondo.
- Cela uncedo: Ukujoyina amaqela enkxaso nabantu abaye baba namava afanayo kunokukunceda uzive ngathi awuwedwa.
Umyalezo Wokuya Ekhaya
- Wonke umntu uziva enoloyiko oluqhelekileyo kunye nexhala. Kodwa ukuba alinyamezeleki kwaye liphazamisana nobomi bemihla ngemihla, lisenokuba yingxaki yokuxhalaba.
- Nangona ukuhlala nale meko kunokuba nzima, awuwedwa. Uncedo luyafumaneka.
- Ngonyango olufanelekileyo, oko kukuthi, amayeza kunye neengcebiso, le meko inokulawulwa kakuhle kakhulu.
- Ukuba unale mpawu, ungoyiki okanye ube neentloni ukubona ugqirha wakho . Lelo linyathelo lokuqala onokuthi ulithathe.
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