Ngaba nawe uyavuka ebuthongweni bakho ebusuku? Masifunde ngale phobia (Nocturnal Panic Attack)!

Ngaba ngamanye amaxesha uvuka ebuthongweni obunzulu uzive unesizungu, ubila, kwaye uphelelwa ngumphefumlo? Ukuba uvuka uqalile, ngokungathi uphazanyiswe, usenokuba ujamelene nemeko ebizwa ngokuba yi-'night terror'. Namhlanje, siza kuthetha ngokuba yintoni kanye kanye, kutheni isenzeka, kunye nento esinokuyenza ngayo. Ungakhathazeki, le yingxaki abantu abaninzi abanayo.

Yintoni i-Nocturnal Panic Attack?

Ngamafutshane, uhlaselo loloyiko lwasebusuku luloyiko olukhawulezileyo nolunamandla olukuvusayo ngelixa ulele. Uvuka ngequbuliso unemvakalelo yoloyiko noloyiko. Kwangaxeshanye, uqala ukuziva izinto ezahlukeneyo emzimbeni wakho. Umzekelo, intliziyo yakho inokubetha ngokukhawuleza, unokubila kakhulu, unokuba nobunzima bokuphefumla , kwaye uzive ngathi uyafuthaniseka. Oku kunokuba ngamava angathandekiyo.

Ixhaphake kangakanani le meko?

Oku kuqheleke kakhulu kunokuba unokucinga. Ngokwezifundo, nakwilizwe elifana neMelika, inani elikhulu labantu lifumana uhlaselo loloyiko ubuncinane kanye ngonyaka. Kwaye, kuthiwa malunga nabantu abasixhenxe kwabalishumi abanemeko ebizwa ngokuba yi- panic disorder , ebangela ukuba olu hlaselo loloyiko lwenzeke rhoqo, nabo bafumana olu hlaselo loloyiko ebusuku. Ngoko ke, ukuba oku kuyenzeka kuwe, khumbula ukuba awuwedwa.

Yintoni umahluko phakathi kwezinto ezibangela uloyiko ebusuku kunye nezinto ezibangela uloyiko lokulala?

Ngoku abanye abantu basenokuba bacinga, 'Owu, ngaba oku malunga nabo bantwana bancinci bekhala ngenxa yoloyiko ebusuku?' Kukho umahluko omkhulu phakathi koko noku. Oko sikubiza ngokuba 'zizinto ezibangela uloyiko ebusuku' kwabo bantwana bancinci. Leyo yingxaki enxulumene nokulala, kwaye ngokwezonyango, iwela phantsi kodidi lwe-'parasomnias.'

Uloyiko lwasebusuku lunokubonisa iimpawu ezifana nezo zohlaselo loloyiko. Nangona kunjalo, umahluko ophambili kukuqonda .

• Umntu oneengxaki zoloyiko ebusuku ulele ngokwenene. Akaqondi ukuba kwenzeka ntoni kuye. Usenokubonakala evule amehlo, ekhala, okanye ephuma ebhedini. Kodwa ulele. Kunzima ukumvusa, kwaye akucetyiswa ukuba amvuse. Xa umcimbi uphelile, ubuyela ebuthongweni. Xa evuka kusasa, usenokungakhumbuli. Iingxaki zoloyiko ebusuku zixhaphake kakhulu ebantwaneni abancinci, kodwa zinokubakho nakubantu abadala.
• Nangona kunjalo, xa uhlaselwa luloyiko ebusuku (`Nocturnal Panic Attack`), uvuswa ebuthongweni. Uyazi kakuhle uloyiko lwakho kunye nezinye iimpawu. Kungathatha ixesha elide ukuba ulale kwakhona. Ezi `Nocturnal Panic Attacks` zichaphazela kakhulu ulutsha kunye nabantu abadala.

Kutheni oku kwenzeka ebusuku? Zithini izizathu?

Akukho sizathu sicacileyo sokuba abanye abantu babe noloyiko ebusuku. Izazinzulu zicinga ukuba ingqondo yethu kunye nenkqubo yemithambo-luvo ngandlela thileQonda ukuba uloyiko kunye nexhala ziphenjelelwa yindlela ophendula ngayo kuzo. Rhoqo, ukuhlaselwa luloyiko emini kwenzeka xa kungekho nto yokoyika, kodwa ingqondo ayiwufundanga kakuhle umyalezo. Ngokufanayo, olu hlaselo loloyiko lwasebusuku alubangelwa yimbangela yangaphandle ngelo xesha. Luvela nje ngequbuliso.

Ngubani osengozini enkulu?

Ukuba unesifo sokuphazamiseka kwengqondo emini, kusenokwenzeka ukuba ube naso ebusuku. Ukongeza, abantu abanezi meko zilandelayo bafunyenwe besengozini enkulu:

• Ukuba unengxaki yokuba nomsindo rhoqo kunye nokuziphatha okurhabaxa.
• Ingxaki yokuxhalaba, oko kukuthi , iimeko ezinxulumene nokuxhalaba .
• Ukudakumba yimeko yengqondo.
• Iingxaki zokulala (ukungalali) okanye i-sleep apnea , imeko ebangela ukufuthaniseka ngexesha lokulala.
• Ingxaki Yokuxhalaba Ngokwengqondo (OCD) yimeko apho uhlala ucinga ngezinto ongazifuniyo kwaye uzive ufuna ukuzenza.
• Ukuxhomekeka kwiziyobisi, ukusetyenziswa gwenxa kotywala (kuquka `iingxaki zokusebenzisa iziyobisi`, `ingxaki yokusebenzisa utywala`).

Zithini iimpawu zoku?

Iingxaki zoloyiko lwasebusuku zifana nezoloyiko lwasemini kuba zibangela iimpawu ezifanayo. Nangona kunjalo, uphando lubonisa ukuba abantu abazifumanayo ebusuku banokufumana ukuphefumla okufutshane . Basenokuba nobunzima bokuphefumla, bazive ngathi bayafuthaniseka, okanye bazive ngathi banesifo sentliziyo.

Nazi ezinye zeempawu eziqhelekileyo zoloyiko lwasebusuku:

• Intlungu yesifuba okanye ukuqina, ukuqina.
• Ndiziva ndibanda kwaye ndingcangcazela.
• Ukuziva uloyiko okanye uloyiko olunganyamezelekiyo.
• Ukuziva unesicaphucaphu, isisu singakhululeki.
• Ukubila kakhulu (ngamanye amaxesha oogqirha bakubiza oku ngokuthi 'yi-hyperhidrosis').
• Intliziyo ibetha ngamandla (ngokungathi iza kuphuma esifubeni sakho).
• Iincam zeminwe neenzwane zivakala ngathi azinamsebenzi, okanye ngathi azinamsebenzi kwaphela.
• Umzimba wam wonke uyangcangcazela kwaye uyabetha ngamandla.

Le meko iza kuhlala ixesha elingakanani?

Iindaba ezimnandi zezokuba oku akwenzeki rhoqo. Ezi mpawu zihlala zifikelela esiphelweni emva kwemizuzu engaphantsi kwe-10 zize ziphele kancinci kancinci. Nangona kunjalo, kungathatha ixesha ukuba ulale kwakhona. Kuba akulula ukulala ngokukhawuleza ngenxa yoloyiko olwavela ngelo xesha.

Uyibona njani le nto kanye kanye?

Xa ubona ugqirha, uza kuqala ajonge ukuba kukho ezinye iimeko zomzimba ezibangela ezi mpawu. Umzekelo, isifo sentliziyo okanye isifo se-thyroid.Ezi mpawu zinokubangelwa zizinto ezinje: Ngoko ke, ezinye iimvavanyo zingenziwa ukuze zingabikho. Ukuba akukho sizathu sibonakalayo, ugqirha wakho unokukufumanisa ukuba une-'Nocturnal Panic Attack' ngokusekelwe kwiimpawu zakho kunye nezinto ezinobungozi onazo.

Ngaba ungayeka ukuhlaselwa luloyiko xa lufika?

Inyani yile, xa sele uhlaselo loloyiko luqalile, kunzima ukuluyeka ngokupheleleyo. Uninzi lwexesha, okufuneka ukwenze kukulinda de iimpawu ziphele. Nangona kunjalo, abanye abantu banokunciphisa ubunzima bemeko ngokwenza izinto ezifana nokuphefumla okunzulu, okulawulwayo okanye umthambo wokukhulula imisipha . Kwakhona, ugqirha unokukunika amayeza athile okunceda ukunciphisa iimpawu zakho.

Iphathwa njani le nto? Iphathwa njani?

Xa ucinga ngendlela yokunyanga nokulawula le meko, ugqirha wakho unokucebisa indibaniselwano yamayeza kunye nonyango . Ezi ziindlela ezifanayo zonyango ezisetyenziswa xa kukho ukuhlaselwa luvalo emini.

• Amayeza okudakumba kunye namayeza okulwa nokuxhalaba : La mayeza anokunciphisa ukuphindaphindeka kunye nobunzima bokuhlaselwa luloyiko. Anokunceda nokuphelisa imeko ngokupheleleyo. Nangona kunjalo, la mayeza angathatha iiveki ezintandathu ukuya kwezisibhozo ukuba asebenze kakuhle. Kufuneka ube nomonde.
• IiBenzodiazepines : Olu hlobo lwamayeza (umz., i-alprazolam (Xanax™), i-clonazepam (Klonopin™)) lunokuphelisa ngokukhawuleza iimpawu ezinzima. Nangona kunjalo, ekubeni la mayeza enokuba ngumlutha , afanele asetyenziswe ixesha elifutshane kuphela, phantsi kweliso likagqirha. Ekuhambeni kwexesha, umzimba unokukhulisa ukunyamezela ngokwasemzimbeni ichiza, nto leyo enokwenza kube nzima ukuyeka ukulisebenzisa.
• Ii-Beta-blockers : Umzekelo, amayeza anjengepropranolol (Inderal™). La mayeza anokunciphisa iimpawu zomzimba zokuhlaselwa luloyiko (ezifana nokubetha kwentliziyo kunye nokungcangcazela). Ugqirha wakho unokukunika la mayeza xa uziva ngathi uhlaselwa luloyiko.
• Unyango Lokuziphatha Oluqondayo (i-CBT) : Olu luhlobo lwe-psychotherapy (ekwaziwa ngokuba yi-talk therapy). Udibana nomcebisi okanye ugqirha wengqondo ofanelekileyo, oza kukunceda uchonge iingcinga kunye nokuziphatha (izinto ezibangela) ii-phobias zakho. Nge-CBT, ufunda ukutshintsha ezo ngcinga kunye nokuziphatha kwaye ujongane bhetele nengxaki. Ekuhambeni kwexesha, ii-phobias zakho zisenokungabi rhoqo, okanye ziphele ngokupheleleyo.

Zeziphi ezinye iingxaki ezinokubangela oku?

Ukuvuka ebusuku ngolu hlobo ngumqobo omkhulu ekulaleni kwakho kakuhle.Uloyiko lokuba 'Ingaba kuza kuphinda kwenzeke ngokuhlwanje?' lunokubangela ukuba uhlale ulele okanye uphelelwe lithemba.

Ukungalali ngokwaneleyo kunokuchaphazela impilo yakho ngeendlela ezininzi. Umzekelo:

• Ixhala kunye nokudakumba kunokwanda.
• Kunokuba nzima ukugxila nokukhumbula izinto.
• Uxinzelelo kunye nokucaphuka kunokwanda.
• Ukuphindaphinda kokuhlaselwa luloyiko kunokwanda emini.
• Kusenokubakho ubuthathaka kwindlela abaqhuba ngayo emsebenzini okanye esikolweni .
• Kukwakho nethuba lokufumana ubunzima .

Ngaba oku akunakuthintelwa?

Nangona ingenakuthintelwa ngokupheleleyo, kukho izinto ezininzi esinokuzenza ukunciphisa umngcipheko:

• Yitya ukutya okunempilo . Nciphisa iziselo ezine-caffeine (ezifana nekofu kunye neti enamandla) , ingakumbi ngokuhlwa. Zilolonge rhoqo .
• Fumana iindlela zokulawula uxinzelelo, ezinje ngokucamngca , i-tai chi , umthambo wokuphefumla, okanye ukuthetha nomhlobo.
• Ukuba uthatha izongezo zemifuno okanye amayeza athengiswa ngaphandle kwemvume kagqirha, thetha nogqirha wakho kuqala, kuba ezinye zezi zinokunyusa ixhala.

Ngoko ke, ngaba oku kunganyangeka?

Ewe, le yindaba emnandi kakhulu! Olu loyiko lunokunyangeka . Abantu abaninzi bafumana isiqabu esibalulekileyo kwiimpawu zabo ngokufumana iingcebiso kunye namayeza. Nje ukuba ukwazi ukulawula uhlaselo lwakho loloyiko lwasemini, ubuninzi kunye nobukhali bohlaselo lwakho loloyiko lwasebusuku kufuneka bunciphe.

Ndifanele ndimbone nini ugqirha?

Ukuba unayo nayiphi na kwezi zinto, musa ukulibazisa ukubona ugqirha:

• Ukuba uhlala ufumana ubunzima bokuphefumla .
• Ukuba uneentlungu esifubeni (oku kungaba luphawu lwesinye isifo sentliziyo, ngoko ke kufuneka ubone ugqirha ngoko nangoko).
• Ukuba kunzima kakhulu ukugxila .
• Ukuba unomsindo onganyamezelekiyo.
• Ukuba ukungakwazi ukulala kuyaqhubeka.
• Ukuba uhlaselo loloyiko luthatha imizuzu engaphezu kwe-15 .
• Ukuba unexhala elingapheliyo eliphazamisana nemisebenzi yemihla ngemihla kunye nokulala.
• Ukuba uneempawu ezinje ngokurhona okukhulu kunye nokuphefumla kancinci xa ulele (ezi zisenokuba ziimpawu ze-'Sleep Apnea').

Yeyiphi imibuzo omele uyibuze ugqirha?

Xa usiya kugqirha, ungoyiki ukubuza nayiphi na imibuzo onayo. Umzekelo:

• 'Kutheni, Gqirha/Nkosazana, ndiba namaphupha amabi ebusuku?'
• 'Yeyiphi indlela engcono yonyango kwezi zinto zoyikekayo zasebusuku?'
• 'Kuza kufuneka ndifumane unyango ixesha elingakanani?'
• 'Ndiza kuthatha ixesha elingakanani amayeza? Zithini iziphumo ebezingalindelekanga?'
• 'Ngaba kufuneka ndiqaphele ezinye iingxaki ezinokuvela ngenxa yale meko?'

Ukuba awuqinisekanga ukuba unazo na ezi zinto zoyikekayo zasebusuku, ungabi nazintloni zokuthetha nogqirha wakho ngazo. Banokukunceda ufumane unobangela kwaye bakunike unyango olunokukunceda. Khumbula, ukuba unokuthintela ezo zoyikekayo zasemini, uya kuba sesimweni esingcono sokuphepha ezo zoyikekayo zasebusuku.

Ngoko ke, zeziphi izinto ezibalulekileyo ekufuneka sizikhumbule?

Uhlaselo loloyiko lwasebusuku luyinto eyoyikisayo, kodwa asinto omele uyifumane wedwa . Yimeko enokuchaphazela abantu abaninzi.

Eyona nto ibalulekileyo kukufuna ingcebiso efanelekileyo yezonyango ukuba unale mpawu. Musa ukuba neentloni okanye ukoyika. Ngonyango olufanelekileyo kunye nengcebiso, le meko inokulawulwa kakuhle, mhlawumbi ide inyangeke ngokupheleleyo. Impilo yakho yengqondo ibaluleke njengempilo yakho yomzimba. Ngoko ke yinyamekele. Ndikunqwenelela ukuchacha ngokukhawuleza!

Uhlaselo Loloyiko Lwasebusuku , uhlaselo Loloyiko, ubuthongo, ixhala, uloyiko, uloyiko lwasebusuku, unyango, iimpawu, impilo yengqondo, ubunzima bokuphefumla,