Ngaba uziva uloyiko olukhulu ngesiquphe? Masithethe ngokuhlaselwa luloyiko kunye nokuphazamiseka koloyiko!

Ngaba wakha waziva uloyiko olugqithisileyo okanye uloyiko ngequbuliso ngaphandle kwesizathu esicacileyo? Kufana nokuba uza kufa, isifuba sakho siyabetha ngamandla, uyabila, kwaye unengxaki yokuphefumla. Ukuba olu hlobo lwamava lutsha kuwe, usenokuba uhlaselwa luloyiko . Ungakhathazeki, le yinto eyenzeka kubantu abaninzi. Masithethe ngayo ngokweenkcukacha, ngamazwi alula.

Yintoni iPanic Attack?

Ngamafutshane, uhlaselo loloyiko luloyiko olukhawulezileyo, olwexeshana, olunamandla kunye nokusabela komzimba kwisiganeko esibonakala singenabungozi. Xa uhlaselo loloyiko, unokufumana iimpawu ezifana nokubila, ukuphefumla okufutshane, kunye nesifuba esibuhlungu. Abanye abantu banokuziva ngathi bahlaselo lwentliziyo . Kodwa asikokuhlaselwa yintliziyo.

Ukuhlaselwa luloyiko luphawu oluphambili lwesifo sengqondo esibizwa ngokuba yi-panic disorder . Nangona kunjalo, zinokwenzeka nakwezinye iimeko. Umzekelo:

• Iingxaki zokuxhalaba
• Iingxaki zeemvakalelo
• I-Phobias (uloyiko olukhulu lwezinto ezahlukeneyo)
• Iingxaki zengqondo
• Iingxaki zokusetyenziswa kweziyobisi
• Izifo ezinxulumene noxinzelelo kunye noxinzelelo
• Ezinye iimeko zomzimba.

Uhlaselo loloyiko alunabungozi okanye alunabungozi kwimpilo yakho ukuba luthathwa njengoko lunjalo. Nangona kunjalo, ukuba uhlaselwa rhoqo, lunokunciphisa umgangatho wobomi bakho kwaye lubangele ezinye iingxaki.

Yintoni umahluko phakathi kohlaselo loloyiko kunye nohlaselo loxinzelelo?

Umahluko ophambili phakathi kwezi zimbini kukuba uhlaselo lokuxhalaba ludla ngokubangelwa yinto ethile ebangela uxinzelelo , kwaye lukhula kancinci kancinci. Uhlaselo lokuxhalaba ludla ngokuvela ngokungalindelekanga nangesiquphe.

Ukuxhalaba kunokubangela neempawu zomzimba, ezinje ngesifuba esibuhlungu okanye ukuziva into ethile esiswini. Nangona kunjalo, ezi mpawu azisoloko zinzima njengezo zokuhlaselwa luloyiko, kwaye zihlala ixesha elide. Iimpawu zokuhlaselwa luloyiko zinamandla kakhulu, kodwa zihlala ixesha elifutshane.

Ngoko ke yintoni iPanic Disorder?

I-Panic Disorder sisifo sokuxhalaba esibonakaliswa kukuhlaselwa rhoqo, okungalindelekanga. Uphawu oluphambili lwe-Panic Disorder kukuba ukuhlaselwa akunasizathu sithile kwaye akubangelwa yenye imeko yengqondo okanye yomzimba.

Kodwa kufuneka ukhumbule oku,Ayingabo bonke abantu abanesifo sokuphazamiseka kwengqondo abanesifo sokuphazamiseka kwengqondo.

Zixhaphake kangakanani iintshukumo zoloyiko?

Uhlaselo lwe-panic luqheleke kakhulu. Unyaka ngamnye, malunga ne-11% yabemi baseMelika bafumana uhlaselo lwe-panic.

Isifo sokuphazamiseka kwengqondo sichaphazela phakathi kwe-2% kunye ne-3% yabemi behlabathi. Abafazi banamathuba aphindwe kabini okuba nesifo sokuphazamiseka kwengqondo kunamadoda.

Zithini iimpawu zokuhlaselwa luloyiko?

Uhlaselo loloyiko luvela ngequbuliso. Iimpawu zihlala zifikelela esiphelweni kwimizuzu eli-10 zize ziphele emva koko. Iimpawu zomzimba zohlaselo loloyiko ziquka:

• Iintlungu zesifuba
• Ukubetha kwentliziyo
• Ubunzima bokuphefumla, umzekelo, ukuphefumla ngokukhawuleza (umoya ophuma ngamandla)
• Ukungcangcazela okanye ukungcangcazela
• Ndiziva ngathi uyabanda
• Isicaphucaphu
• Ukubila
• Ukungabi namandla kwiminwe

Kunye nezi mpawu zomzimba, unokufumana izinto ezifana nezi:

• Uloyiko olunzulu
• Ukuziva uxinezelekile, ukuziva ucinezelwe.
• Uloyiko lokungakwazi ukuzilawula
• Ndiyoyika kakhulu ngoku.
• Ukuziva ngathi awukho kwihlabathi lokwenyani (`Ukungaziqondi`) okanye ukuziva ukhululekile kuwe (`ukungaziqondi`)

Ukuhlaselwa luloyiko yinto engathandekiyo neyoyikisayo. Ukuba unale mpawu, kubaluleke kakhulu ukubona ugqirha uze uthethe ngazo. Banokukunika uxilongo oluchanekileyo baze baqinisekise ukuba akukho sizathu sithile emzimbeni.

Uhlaselo loloyiko lunokuhlala ixesha elingakanani?

Uhlaselo loloyiko ludla ngokuthatha imizuzu emi-5 ukuya kwengama-20 , kodwa abanye abantu baye baxela ukuba olu hlaselo luhlala ixesha elide ukuya kuthi ga kwiyure.

Zithini izizathu zokuhlaselwa luloyiko?

Iingcali azizi ukuba kutheni abanye abantu behlaselwa luloyiko okanye benesifo soloyiko. Ingqondo yakho kunye nenkqubo yemithambo-luvo zidlala indima enkulu kwindlela oqonda ngayo kwaye ujongane ngayo noloyiko kunye noxinzelelo. Abaphandi bacinga ukuba oku kusenokubangelwa lutshintsho ekusebenzeni kwenxalenye yengqondo yakho ebizwa ngokuba yi-amygdala , elawula uloyiko kunye nezinye iimvakalelo. Bakwacinga ukuba ukungalingani kwiikhemikhali i-gamma-aminobutyric acid (GABA) , i-cortisol , kunye ne -serotonin nazo zinokudlala indima.

Kukho izinto ezininzi ezandisa umngcipheko wakho wokufumana isifo sokuphazamiseka kwengqondo:

• Imbali yosapho:Izifo zokuxhalaba, kuquka ukuphazamiseka kovalo, zinokungena kwiintsapho. Ukuba kukho umntu kusapho lwakho (umntakwenu, umntwana, okanye umzali) onayo le meko, nawe usengozini yokwanda ngama-40% yokuba nayo.
• Iimeko zempilo yengqondo: Abantu abaneengxaki zokuxhalaba, ukudakumba, okanye ezinye iimeko zempilo yengqondo banamathuba amaninzi okuhlaselwa luloyiko.
• Amava amabi obuntwana (ACEs): La ngamava amabi, njengeziganeko ezibuhlungu, ezenzeka phakathi kweminyaka eli-1 neli-17 ubudala. Ezi zinokuba negalelo ekuphuhlisweni kokuhlaselwa luloyiko kunye nokuphazamiseka koloyiko.

Ngaba kukho naziphi na izinto ezibangela ukuhlaselwa luloyiko?

Amaxesha amaninzi, akukho nto ithile ebangela uhlaselo loloyiko. Nangona kunjalo, umntu onoloyiko unokuba nohlaselo loloyiko ngenxa yento enxulumene nololoyiko. Umzekelo, umntu onoloyiko olukhulu lweenaliti (i-trypanophobia) unokuba nohlaselo loloyiko ukuba kufuneka anike igazi ukuze ahlolwe igazi. Kwabanye abantu, uloyiko lokuba "Ndiza kuba nohlaselo loloyiko?" luyinto ebangela loo nto.

Kodwa kubalulekile ukukhumbula ukuba enye yeendlela zokuphazamiseka koloyiko kukuba akukho nto ibonakalayo ebangela uhlaselo loloyiko.

Ifunyanwa njani i-panic attack?

Ugqirha wakho uza kukubuza ngeempawu zakho kunye nembali yakho yezonyango. Banokwenza novavanyo ukuqinisekisa ukuba awunazo ezinye iimeko zomzimba ezinokubangela iimpawu ezifana nokuhlaselwa luloyiko (umz., isifo sentliziyo, isifo se-thyroid, iingxaki zokuphefumla).

Eyona nto ibalulekileyo kukuba ukuba unezi mpawu, ngokuqinisekileyo kufuneka ubone ugqirha kwaye ufumane ingcebiso. Musa ukuzixilonga.

Ngaphandle kokuba kukho esinye isizathu esibonakalayo, ugqirha wakho uya kwenza uxilongo ngokusekelwe kwiimpawu zakho kunye nezinto ezikubangela umngcipheko.

Ifunyanwa njani iPanic Disorder?

Oogqirha okanye iingcali zempilo yengqondo zinokuxilonga isifo sokuphazamiseka kwengqondo besebenzisa iindlela ezikwi -Diagnostic and Statistical Manual of Mental Disorders (DSM-5) . Ugqirha unokuxilonga isifo sokuphazamiseka kwengqondo ukuba uhlaselwa sisifo sokuphazamiseka kwengqondo rhoqo, esingalindelekanga, kunye nezi zinto zilandelayo kangangenyanga okanye ngaphezulu:

• Ukuhlala ndixhalabile ngokuba nolunye uhlaselo loloyiko okanye iziphumo zalo.
• Ukutshintsha indlela oziphatha ngayo ukuze uphephe iimeko apho uziva ngathi uza kuhlaselwa.

Ukongeza, ezi ntlaselo azinakubangelwa ngokuthe ngqo kukusetyenziswa kweziyobisi okanye imeko yezonyango ngokubanzi, kwaye azinakucaciswa ngcono yenye imeko yempilo yengqondo, efana ne-phobia okanye i-post-traumatic stress disorder (PTSD).

Ziziphi iindlela zonyango zokuhlaselwa luloyiko kunye nengxaki yoloyiko?

Iindaba ezimnandi zezokuba ukuhlaselwa luloyiko kunye nokuphazamiseka koloyiko kunokunyangeka ngempumelelo kakhulu nge -psychotherapy , amayeza , okanye indibaniselwano yazo zombini. Ixesha olidingayo unyango lixhomekeke kubukhali bemeko yakho kunye nendlela osabela ngayo kunyango.

Unyango lwengqondo

I-Psychotherapy, eyaziwa ngokuba yi-talk therapy, ibhekisa kwiindlela ezahlukeneyo zonyango ezinceda umntu ukuba abone kwaye atshintshe iimvakalelo ezingalunganga, iingcinga kunye nokuziphatha.

Ezinye iindlela zonyango ezithile zengqondo ezinokunceda ekuhlaselweni luloyiko kunye nengxaki yoloyiko zezi:

• Unyango lokuziphatha kwengqondo (CBT): Kolu hlobo lonyango, uthetha ngeengcinga zakho neemvakalelo zakho nogqirha wezempilo yengqondo (njengomcebisi okanye ingcali yezengqondo onelayisenisi). Lo gqirha unokukunceda uchonge izinto ezibangela ukuhlaselwa luloyiko kwaye akuncede utshintshe iingcinga zakho, ukuziphatha kwakho, kunye neempendulo. Njengoko uqala ukuphendula ngendlela eyahlukileyo kwezi zinto ezibangela uloyiko, ukuhlaselwa kwakho kunokuncipha kwaye ekugqibeleni kuyeke.
• Unyango lokuziveza: Oku kuquka ukuziveza kancinci kancinci nangokuphindaphindiweyo kwizinto ezibangela uhlaselo loloyiko (olucingelwayo okanye oluyinyani). Ekuhambeni kwexesha, ufunda ukuqhelana nale meko endaweni yokuyivumela ukuba ikubangele ixhala noloyiko. Kuyo yonke le nkqubo, ufunda iindlela zokuphumla, ezifana nokuzilolonga ukuphefumla, ukukunceda ukulawula ixhala lakho.

Amayeza

Kukwakho namayeza anokunceda ukunyanga ukuhlaselwa luloyiko kunye nengxaki yoloyiko:

• Amayeza okudakumba: Amanye amayeza okudakumba anokunciphisa ukuphindaphindeka kunye nobukhali bokuhlaselwa luvalo. Oogqirha banokunika amayeza okuthintela ukuphinda kuthathwe i-serotonin (SSRIs) okanye amayeza okuthintela ukuphinda kuthathwe i-serotonin-norepinephrine (SNRIs) . Ama-SSRI aquka i-fluoxetine (Prozac®) kunye ne-paroxetine (Paxil®). Ama-SNRI aquka i-duloxetine (Cymbalta®) kunye ne-venlafaxine (Effexor®).
• Amayeza okulwa noxinzelelo: La ngamayeza adla ngokunikwa oogqirha ukuze banyange kwaye bathintele ukuhlaselwa luloyiko.IiBenzodiazepines ziluhlobo lweziyobisi. Nangona zinceda ekuxhalabeni, zinokuba ngumlutha, ngoko ke kufuneka ulumke kakhulu xa uzisebenzisa. Ezi ziyobisi ziquka i-alprazolam (Xanax®) kunye ne-lorazepam (Ativan®).

Ithini ingxelo yokuhlaselwa luloyiko kunye nesifo soloyiko?

Ngonyango, abantu abaninzi abafumana ukuhlaselwa luloyiko okanye abanengxaki yoloyiko bayasinda.

Ukuba abanyangwa, abantu abanesifo soloyiko basengozini enkulu yokuba neminqweno yokuzibulala . Ukongeza, umgangatho wobomi bakho unokwehla ngenxa yokusebenza kakubi kwentlalo.

Ndingakuthintela njani ukuhlaselwa luloyiko?

Ugqirha wakho angakunceda uchonge izinto ezibangela ukuhlaselwa luvalo. Kwi-psychotherapy, ufunda amaqhinga okulawula ezi zinto zibangela uvalo nokuthintela uhlaselo. Ungenza oku kulandelayo ukunciphisa umngcipheko wokuba nohlaselo lovalo:

• Ziphephe i-caffeine, utywala, kunye nokutshaya, kuba ezi zinto zingenza uhlaselo loloyiko lube lubi ngakumbi.
• Zilolonge rhoqo ukuze ulawule uxinzelelo, unciphise ixhala, kwaye uphucule indlela ovakalelwa ngayo.
• Yitya ukutya okunempilo.
• Lawula uxinzelelo ngendlela ephilileyo.
• Thetha nogqirha wakho ngaphambi kokuba uthathe izongezo zemifuno okanye amayeza athengiswa ngaphandle kwemvume kagqirha (OTC). Ezinye izinto zinokunyusa ixhala.

Ungayimisa njani i-panic attack?

Nangona kungekho ndlela yokuthintela uhlaselo loloyiko xa luqalile, kukho izinto ezimbalwa onokuzenza ukulawula iimpawu de uhlaselo luphele:

• Ziqhelise ukuphefumla nzulu: Ukuphefumla nzulu luphawu olunokunyusa uloyiko ngexesha lokuhlaselwa luloyiko. Ukuphefumla nzulu kunokunceda ukunciphisa iimpawu zoloyiko ngexesha lokuhlaselwa. Phefumla kancinci, nzulu, nangobunono kangangoko kunokwenzeka ngempumlo yakho uze ukhuphe umoya kancinci ngomlomo wakho. Vala amehlo akho uze ugxile ekuphefumleni kwakho.
• Yamkela ukuba uhlaselwa luloyiko: Ukwazi ukuba uhlaselwa luloyiko, hayi imeko yempilo eyingozi, kunokukunceda ulawule uloyiko olukhoyo. Zikhumbuze ukuba uhlaselo lolwexeshana kwaye luza kudlula.
• Khulula izihlunu zakho: Ukuxhalaba kunokubangela ukuba izihlunu zakho ziqine. Gxila ekuphumzeni iqela lemisipha elinye ngexesha, unciphise ukuxinana, kwaye uhlale ukwimeko yangoku.
• Ukuziqhelanisa nokuqiqa:Uhlaselo loloyiko lunokukwenza uzive ungenanto yakwenza nehlabathi lokwenyani okanye umzimba wakho. Ziqhelise ukuqaphela izinto, gxila kwixesha langoku , kwaye uzinze ngokuzisa iingcinga zakho engqalelweni.

Eyona nto ibalulekileyo kukufuna unyango, olufana namayeza kunye nonyango lwengqondo, ukuba usoloko uhlaselwa luloyiko.

Unokunceda njani umntu onesifo sokuphazamiseka kwengqondo?

Ukuba umntu omaziyo uhlaselwa luloyiko, ungenza ezi zinto ukumnceda:

• Hlala nabo, hlala uzolile.
• Babuze ukuba bafuna ntoni.
• Thetha nabo ngezivakalisi ezimfutshane nezilula.
• Bancede bagxile kwizinto zangoku.
• Bancede baphefumle nzulu, ubale ukuya kwisihlanu xa uphefumla kwaye ukhupha umoya.
• Baqinisekise ngobunono nangokuzithemba ukuba bakhuselekile kwaye uhlaselo lolwexeshana.

Ndifanele ndimbone nini ugqirha?

Ezinye iimpawu zokuhlaselwa luloyiko zinokufana nezo zengxaki yomzimba, njengokuhlaselwa yintliziyo. Ukuba ufumana iintlungu esifubeni, ubunzima bokuphefumla, okanye ukuphelelwa zingqondo, funa uncedo lwezonyango olungxamisekileyo ngokukhawuleza.

Ukuba uhlaselwa luloyiko kwaye uhlangabezana nezi zinto, kufuneka uthethe nogqirha wakho:

• Ixhala elide ('elingapheliyo') eliphazamisana nobomi bemihla ngemihla.
• Ubunzima bokugxila.
• Ndinomsindo kakhulu.
• Uloyiko lokuphuma endlwini (`agoraphobia`).
• Iimpawu zokuhlaselwa luloyiko zihlala ixesha elingaphezu kwemizuzu eli-15.
• Iingxaki zokulala.

Uhlaselo lwe-panic alunampilo. Nangona lungonakalisi ngokwasemzimbeni, lunokuchaphazela impilo yakho yengqondo kwaye lukuthintele ekwenzeni izinto ozithandayo. Musa ukuba neentloni zokuxelela ugqirha wakho ukuba unesifo se-panic attack. Ugqirha wakho anokukunceda woyise uloyiko kunye namaxhala abangela uhlaselo. Banokukunika unyango olufana nonyango lwengqondo kunye namayeza okunyanga uhlaselo.

Izinto ezibalulekileyo ekufuneka uzikhumbule kweli nqaku (Umyalezo Wokuya Ekhaya)

Kulungile, ngoko ke, ngokwezinto esithethe ngazo, nazi izinto eziphambili ekufuneka uzikhumbule:

• Uhlaselo loloyiko luloyiko oluvela ngequbuliso, olunamandla oluhamba kunye neempawu zomzimba ezidibeneyo. Asikuko uhlaselo lwentliziyo , kodwa lunokuvakala ngathi lolo.
• Ukuba uhlaselwa rhoqo luloyiko, ungachazeki, kusenokwenzeka ukuba yiPanic Disorder .
• Kukho unyango olusebenzayo kuzo zombini ezi meko, ngoko ke musa ukoyika.
• Ukuba unale mpawu, qiniseka ukuba ubonana nogqirha ukuze akunike icebiso. Musa ukuzixilonga okanye uyeke unyango.
• Le meko ingalawulwa kakuhle ngokutshintsha indlela yokuphila elula (ukunciphisa i-caffeine, ukuzilolonga) kunye nonyango (unyango lwengqondo, amayeza).
• Ukuba umntu omaziyo uhlaselwa luloyiko, mncede ngoxolo.

Ndiyathemba ukuba olu lwazi uza kulufumana luluncedo. Hlala usempilweni!

Uhlaselo Loloyiko , Uhlaselo Loloyiko, Ingxaki Yoloyiko, Ixhala, Impilo Yengqondo, Uloyiko