Ingabe ngezinye izikhathi uzizwa sengathi umane ukhungathekiswa yizinto ezincane kakhulu? Ingabe uzizwa ukhathazekile kakhulu futhi wesaba ngokuhlolwa okuzayo, inhlolokhono, noma mhlawumbe ngaphandle kwesizathu nhlobo? Ingabe unezikhathi lapho isifuba sakho sishaya khona, ujuluka, futhi uzizwa sengathi unenkinga yokuphefumula? Abantu abaningi bakubiza lokhu ngokuthi 'ukuhlaselwa kokukhathazeka '. Kodwa kwezokwelapha, sikhuluma ngakho ngendlela ehlukile kancane. Ake sithole okwengeziwe ngakho namuhla.
"Ukuhlaselwa Ukukhathazeka" kanye "Nokuhlaselwa Uvalo" - Uyini umehluko phakathi kwalokhu okubili?
Nakuba sivame ukusebenzisa la magama amabili ngokushintshana, kunomehluko ocacile phakathi kwawo womabili.
Ukukhathazeka umuzwa wokukhathazeka ngokweqile ngento ethile, njengenkinga emsebenzini noma ukuhlolwa, okwenzekayo ngempela. Kodwa lapha, ukwesaba noma ukukhathazeka kwakho kukhulu kakhulu kunesenzakalo uqobo. Kusho ukuthi ukucindezeleka kwengqondo okungaphezu kokwesaba okuvamile komuntu, okunzima ukukulawula, futhi okuhlala izinsuku noma amasonto. Phakathi nalesi sikhathi, ungase ungakwazi ukulala, ube nobunzima bokugxila, futhi uzizwe sengathi uhlala uzizwa ungaphilile.
Kodwa-ke, ukuhlaselwa uvalo kuhlukile. Kuwumuzwa wokwesaba noma ukwesaba okungazelelwe, okukhulu okuza ngokuzumayo nangokungazelelwe. Ngokuvamile kuyaphela ngokwako kungakapheli imizuzu noma amahora. Kunezimpawu ezithile ezisetshenziswa odokotela ukuthola lesi simo. Ukuze utholakale uhlaselwe uvalo, udinga okungenani ukuzwa izimpawu ezine ezilandelayo:
| Izimpawu Zokuhlaselwa Yisifo Sokwethuka | |
|---|---|
| Ukushaya kwenhliziyo | Ukujuluka |
| Ukuthuthumela komzimba | Ubunzima bokuphefumula noma ukuzizwa ufuthanisekile |
| Ukuzizwa sengathi umphimbo wakho uvaliwe | Ubuhlungu besifuba noma ukuqina |
| Isicanucanu noma ukucasuka kwesisu | Isiyezi , amehlo aluhlaza okwesibhakabhaka |
| Ukuba ndikindiki ezithweni zomzimba | Ukuzizwa ubanda kakhulu noma ushisa kakhulu |
| Ukwesaba ukulahlekelwa ukulawula | Ukwesaba ukufa ngokweqile |
| Umuzwa wokuhlukaniswa neqiniso noma ukungazibandakanyi emzimbeni wakho. | |
Ingabe "ukuhlaselwa yi-Panic" kanye "ne-Panic Disorder" ziyinto efanayo?
Cha. Lokhu okubili akufani. Ukuthi nje wake waba nokuhlaselwa uvalo kanye empilweni yakho akusho ukuthi unesifo esibizwa ngokuthi i-Panic Disorder.
I-Panic Disorder iyinkinga yokukhathazeka. Ukuze utholakale unayo, udinga ukuba nalokhu okulandelayo:
- Ukuhlaselwa uvalo okuphindaphindiwe.
- Ukwesaba okuqhubekayo kokuhlaselwa uvalo futhi.
- Ukugwema izindawo noma izimo lapho ucabanga ukuthi kungase kube nokuhlaselwa uvalo (isibonelo, izindawo ezinabantu abaningi, ukugibela ibhasi).
Kalula nje, ukuhlaselwa uvalo kuyisibonakaliso. I-Panic Disorder yisimo esisongela impilo lapho lezo zimpawu ziphindelela khona.
Yiziphi izizathu eziholela ezimweni ezinjalo?
Ezinye izimo zomzimba, kanye nezimo zempilo yengqondo , zingabangela izimpawu zokuhlaselwa uvalo.
Izimo zomzimba
- Izinkinga ze-thyroid
- Izifo zokuphefumula ezifana ne-asthma
- Isifo senhliziyo (isb., ukushaya kwenhliziyo okungavamile)
- Ezinye izinkinga zezinzwa
- Ukusetshenziswa kwezikhuthazi ezithile noma izidakamizwa
Izimo zempilo yengqondo
Isifo Sokukhathazeka Okujwayelekile (i-GAD)
Lokhu kubonakala ngokukhathazeka ngokweqile nokungenangqondo okuhlala okungenani izinyanga eziyisithupha, kanye nezimpawu ezintathu ezilandelayo:
- Ukungahlaliseki njalo
- Ukukhathala ngokweqile, ukukhathala
- Ubunzima bokugxila
- Intukuthelo evame ukwenzeka, ukucasuka
- Ubuhlungu noma ukuqina kwemisipha
- Izinkinga zokulala
Izinkinga Zokwesaba (ukwesaba ngokweqile izinto ezahlukene)
Lokhu kwenzeka lapho unokwesaba okukhulu nokungavamile kwezilwane ezinjengezinyoka nezicabucabu, igazi, noma izimo ezifana nokuphakama noma ukukhuluma phambi kwabantu. Uma ubhekene nento efana nale, ukuhlaselwa uvalo kungenzeka.
Isifo Sokucindezeleka Ngemva Kwengozi (PTSD)
Lokhu kwenzeka ngemva kokushona noma isenzakalo esibuhlungu nesifana nalesi. Isibonelo, ingozi enkulu, inhlekelele yemvelo, impi, noma ukuhlaselwa ngobudlova. Kulesi simo, lesi senzakalo sivame ukuphinda siphile emaphusheni noma emicabangweni.
- Ukugwema izindawo nabantu abakukhumbuza ngesehlakalo
- Ama-Dreams Amabi
- Ubunzima bokugxila, ukungakwazi ukulala
- Ngithuswa ngisho yinto encane kakhulu
- Intukuthelo evame ukwenzeka
- Ukuba nemicabango engemihle ngawe, ngekusasa, nangomhlaba
Kubaluleke kakhulu: Nakuba izimpawu ezifana nobuhlungu besifuba, ukuphelelwa umoya, ukushaya kwenhliziyo okusheshayo, kanye nesiyezi kungabangelwa ukukhathazeka, zingaba futhi izimpawu zesimo esibucayi sezokwelapha, njengokuhlaselwa yinhliziyo. Ngakho-ke, uma unezinye zalezi zimpawu, bona udokotela ngokushesha. Uma kudingeka, ungangabazi ukuya eMnyangweni Wezimo Eziphuthumayo (ETU).
Uma ukhathazekile, ulawula kanjani?
Uma unalesi simo, ukwelashwa kungasiza ekunciphiseni ukuvama nobukhali balokhu kuhlaselwa. Kodwa-ke, uma uhlaselwa ngokuzumayo, wena noma othandekayo wakho ningazama lezi zinto ukuze nizisize nizole.
- Phefumula kakhulu: Uma uhlaselwa uvalo, ukuphefumula kwakho kuyashesha. Zama ukuphefumula kancane futhi ngokujulile. Bala uye ku-4 njengoba uphefumula, bamba umzuzwana, bese ubala uye ku-6 njengoba uphefumula. Ukwenza lokhu izikhathi eziningana kuzosiza ukunciphisa izimpawu zomzimba wakho.
- Sebenzisa umthetho we-3-3-3: Lena indlela elula yokuzifaka esikhathini samanje.
1. Qamba izinto ezintathu ozibonayo (isib. itafula, ifasitela, ipeni).
2. Khomba imisindo emi-3 oyizwayo (isib. umsindo wefeni, umsindo wemoto, umsindo wenyoni).
3. Zizwe izinto ezintathu emzimbeni wakho ozithintayo (isib. isandla sakho, izingubo ozigqokile, isihlalo).
- Qonda okwenzekayo: Zitshele ukuthi, "Lokhu ukuhlaselwa uvalo, ngeke kungibulale, kuzophela maduze." Ukwazi okwenzekayo yikona kuphela okusiza kakhulu.
- Ziphazamise: Esikhundleni sokugxila ekwesabeni kwakho, cabanga ngenye into. Lalela ingoma, thinta isilwane, noma ugeze ubuso bakho ngamanzi abandayo.
Yimiphi imibuzo okufanele ngiyibuze udokotela?
Uma uphethwe yilesi simo noma utholakale unaso, ungangabazi ukubuza imibuzo efana nalena uma ubona udokotela wakho.
- Ngithole kanjani lesi simo? Ingabe izingane zami zingasizuza njengefa lesi simo?
- Ingabe izimpawu zami zingabangelwa esinye isifo esingokomzimba?
- Yiziphi izindlela zokwelapha enginazo? Ingabe ngidinga ukuthatha imithi?
- Uma ngithatha imithi, ingabe kufanele ngiyithathe nsuku zonke? Kufanele ngiyithathe isikhathi esingakanani?
- Yiziphi imiphumela emibi engaba khona ngemithi? Ingabe zikhona izindlela zokuyinciphisa?
- Ngenzenjani uma ngiphuthelwa umthamo wemithi?
- Ingabe ngidinga ukwelashwa? Uhlobo luni futhi luthatha isikhathi esingakanani?
- Kuzongithatha isikhathi esingakanani ukuthi ngizizwe ngingcono?
- Ingabe lezi zimpawu zingabuya ngemva kokwelashwa?
- Yiziphi izinguquko okudingeka ngizenze endleleni yami yokuphila ukuze ngizizwe ngingcono?
- Utshwala noma ezinye izidakamizwa zithintana kanjani nemithi yami noma isimo sami sempilo?
Umlayezo Wokuya Nawe Ekhaya
- Ukukhathazeka nokuhlaselwa uvalo kuyinto evamile, kodwa izimo ezingelapheka. Lokhu akusikho ubuthakathaka bakho.
- Izimpawu zomzimba ezifana nobuhlungu besifuba, ukujuluka, nokuthuthumela zingase zivele kulezi zimo.
- Ukukhathazeka umuzwa wokukhathazeka wesikhathi eside. Ukuhlaselwa uvalo ukwesaba okuzumayo nokunzima. Kubalulekile ukwazi umehluko phakathi kwalokhu okubili.
- Amasu alula njengokuphefumula okujulile nokuphazamisa ingqondo angakusiza uthole impumuzo esimweni esiphuthumayo.
- Okubaluleke kakhulu: Uma unalezi zimpawu, qiniseka ukuthi ubona udokotela wakho ukuze uthole ukuxilongwa okufanele kanye nokwelashwa. Ungahlupheki wedwa.
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