Ingabe ngezinye izikhathi uzizwa unesisindo esinzima engqondweni yakho kanye nokucindezeleka okukhulu emzimbeni wakho ngaphandle kwesizathu esicacile? Ingabe ingqondo yakho ihlala ikutshela ukuthi kukhona okuzokwenzeka? Uma wethuka ngomsindo omncane, noma uma ulala uphapheme ebusuku ungalali, lezi zinto zingase zibe yinto engaphezu kokucindezeleka nje. Ngakho-ke namuhla sizoxoxa ngalesi simo, esisibiza ngokuthi i-Hyperarousal.
Kalula nje, kuyini i-Hyperarousal?
Zicabange uhamba emgwaqweni bese inja enkulu igxumagxuma kuwe ngokuzumayo. Kwenzekani emzimbeni wakho ngaleso sikhathi? Inhliziyo yakho ishaya ngokushesha, ukuphefumula kwakho kuyashesha, imisipha yakho iyaqina, namehlo akho avuleka. Lena impendulo "yokulwa noma ukubaleka". Lena yindlela yemvelo yokuzivikela yomzimba wethu. Ilawulwa yiSympathetic Nervous System, ingxenye yesimiso sethu sezinzwa. Kufana ne-accelerator emotweni.
Uma ingozi idlula, enye ingxenye yesimiso sethu sezinzwa, i-"Parasympathetic Nervous System", iqala ukusebenza njengebhuleki, ibuyisele umzimba wethu esimweni esizolile nesijwayelekile.
Manje cabanga, ngaphandle kwezinja, ngaphandle kwengozi, uma umzimba wakho uhlala ukuleyo modi "yokulwa noma yokubaleka"? Kufana nokuthi i-accelerator ihlala isebenza, amabhuleki awasebenzi. Yilokho esikubiza ngokuthi i-hyperarousal . Lapha izinzwa zakho, imicabango, imizwa, ngisho nezinqubo zomzimba zishesha kakhulu, zihlala ziqaphile. Ngokuvamile isizathu salokhu akuyona ingozi phambi kwamehlo akho, kodwa mhlawumbe isenzakalo esibuhlungu owabhekana naso kudala.
Ziyini izimpawu zokucasuka okukhulu?
Ngesikhathi sokucasuka ngokweqile, ungabhekana nezimpawu ezahlukahlukene zomzimba nezengqondo. Ake sibheke ukuthi ziyini.
| Isigaba sezici | Izinto ongazizwa |
|---|---|
| Izici zengqondo nezingokomzwelo |
|
| Izici zomzimba | |
| Izici ezihlobene nokuzwela |
Yiziphi izimbangela eziyinhloko zokuvusa inkanuko ngokweqile?
Ukucasuka ngokweqile akusona isifo ngokwaso, kodwa kungaba uphawu lwezinye izimo. Kungabangelwa yizimo ezithinta indlela olawula ngayo imizwa yakho, imicabango, kanye nezenzo. Ezinye zezimbangela eziyinhloko yilezi:
- Isifo Sokucindezeleka Ngemva Kokuhlukumezeka (PTSD): Lesi simo singavela ngemva kokubhekana nesenzakalo esibuhlungu, njengengozi enkulu, inhlekelele yemvelo, noma isenzo sobudlova.
- Izinkinga Zokukhathazeka: Ukucasuka okukhulu kungaba uphawu lwezimo ezisukela ekukhathazekeni okuvamile kuya ezinkingeni ezahlukene zokukhathazeka.
- Isifo Sokungakwazi Ukunaka/Ukuphazamiseka Kokusebenza Kakhulu (ADHD)
- Isifo se-Autism Spectrum
- Ukungalali
Ngaphezu kwalezi zimo zezokwelapha, ukusetshenziswa kwezinto ezithile ezifana ne -caffeine (itiye, ikhofi), i-nicotine (ugwayi), utshwala, kanye ne-cocaine nakho kungabangela noma kubhebhethekise ukucasuka ngokweqile.
Yiziphi izindlela zokwelapha lokhu?
Ngenxa yokuthi kunezimbangela eziningi zokuvusa inkanuko ngokweqile, ukwelashwa kuncike ekutheni yini ebangela isimo sakho. Izinketho zokwelapha zingahluka kumuntu nomuntu. Ngokuvamile, ukwelashwa kuhilela okukodwa noma ngaphezulu kwalokhu okulandelayo:
- Ukwelapha ngengqondo: Lokhu kusho ukukhuluma nochwepheshe oqeqeshiwe ukuze uqonde imicabango yakho kanye nezindlela zakho zemizwa futhi ufunde ukuzilawula.
- Izindlela zokulawula ukucindezeleka nokukhathazeka: Izinto ezifana nokuzivocavoca ukuphefumula nokuzindla.
- Imithi:Kwezinye izimo, udokotela angase anikeze imithi yokuzola isimiso sezinzwa nokulawula ezinye izimpawu.
Okubaluleke kakhulu, udokotela wakho ungumuntu ongcono kakhulu omaziyo mayelana nenketho yokwelashwa engcono kakhulu kuwe. Ngakho-ke, uma unezinye zalezi zimpawu, qiniseka ukuthi ufuna iseluleko sezokwelapha.
Izindlela zokuzola ekhaya
Khumbula, i-hyperarousal akuyona into ongayixilonga futhi uyelaphe wedwa. Kodwa ngenkathi uthola ukwelashwa, kunezindlela zesikhashana zokukusiza uma uzizwa ukhungathekile futhi ungalawuleki, kanye nemikhuba emihle okufanele uyithuthukise esikhathini eside.
Thola usizo olusheshayo esimweni esiphuthumayo
Uma uzizwa ukhathazekile kakhulu, ungaziphazamisa futhi uzole ngokunikeza ukuvuselelwa okunamandla ezinzwa zakho.
- Hogela i-toffee emuncu noma i-mint ebabayo.
- Phuza amanzi abandayo kakhulu .
- Beka iphakethe leqhwa noma indwangu efakwe emanzini abandayo ebusweni bakho, ngemuva kwentamo yakho, noma ngaphakathi kwesihlakala sakho.
- Geza ngamanzi abandayo.
Izinto okufanele uzisebenzise ukuze welapheke isikhathi eside
- Ukuzivocavoca kokuphefumula: Ngokuthatha isikhashana nje ukugxila ekuphefumuleni, ekuphefumuleni kancane kancane nasekukhipheni umoya, sisiza umzimba ukuba uqede impendulo "yokulwa noma ukubaleka".
- Ukuzindla: Ngesikhathi sokuvusa inkanuko ngokweqile, ingqondo yakho igcwele imicabango nemizwa. Ukuzindla kungakusiza ukuthi ususe le micabango engafuneki futhi uhlale kulesi sikhathi samanje.
- Ukulawula Ukucindezeleka: Ngisho nezinto ezincane ezicindezelayo ekuphileni kwansuku zonke zingaba nomthelela omkhulu kumuntu onesifo sokucasuka ngokweqile. Ngakho-ke, kubaluleke kakhulu ukufunda izindlela zokuphatha lezi zingcindezi.
- Nciphisa Izinto Ezivuselela Umzimba: Izinto ezifana ne-caffeine (itiye/ikhofi) kanye ne-nicotine (ugwayi) zivuselela kakhulu uhlelo lwakho lwezinzwa. Kubaluleke kakhulu ukuzigwema lezi zinto.
- Gwema utshwala nezidakamizwa: Utshwala nezidakamizwa ezithathwa ngaphandle kwencwadi kadokotela (njengensangu, i-cocaine) kungenza lesi simo sibe sibi kakhulu. Ngakho-ke, zigweme ngokuphelele.
Izinkinga ezingaba khona uma ukucasuka ngokweqile kunganakwa
Uma uhlala ungaphansi kwalolu hlobo lokucindezeleka, umzimba wakho nengqondo yakho akutholi ukuphumula okwanele. Ekugcineni, lesi simo singandisa ingozi yakho yobuhlungu obungapheli, umfutho wegazi ophakeme, isifo senhliziyo, ngisho nesifo sikashukela sohlobo lwesibili .
Lesi simo singathinta kabi umsebenzi wakho, impilo yakho yomphakathi, kanye nobudlelwano nomndeni nabangane.
Kufanele ngimbone nini udokotela?
Impendulo ilula. Uma usola ukuthi une-hyperarousal, qiniseka ukuthi ubonana nodokotela. Kunzima kakhulu kunokucindezeleka okuvamile, futhi kunemiphumela eminingi yesikhathi eside.
Ikakhulukazi, khumbula ukuthi uma wena noma othile omaziyo enemicabango yokuzilimaza, sicela uxhumane nodokotela wakho ngokushesha noma uye eMnyangweni Wezimo Eziphuthumayo wesibhedlela esiseduze (i-ETU). Ungalokothi unqikaze ukuthola usizo.
Akekho ongaqhubeka nokuphila ngokuluma amazinyo njalo, ukuluma kwemisipha, nokuzizwa esinda. Kuzokwenza ukhathale kakhulu. Ngakho-ke, kubalulekile ukufuna usizo kudokotela ukuze uphathe lesi simo futhi welaphe isimo esiyisisekelo esisibangelayo.
Umlayezo Wokuya Nawe Ekhaya
- Ukuvusa inkanuko akuyona nje ukucindezeleka okuvamile, kodwa umzimba uhlala usesimweni esibucayi "sokulwa noma ukubaleka."
- Lokhu kunezimpawu ezicacile zomzimba (ukushaya kwenhliziyo okusheshayo, ukuqwasha) kanye nezimpawu zengqondo (ukwesaba njalo, ukuthuthumela).
- Ngokuvamile lesi simo sihlotshaniswa nesinye isifo, njenge-PTSD noma ukukhathazeka.
- Ungazami ukuzixilonga noma ukuzelapha. Hlala ubonana nodokotela.
- Ngesikhathi sokwelashwa, izindlela ezilula zokuhlala uzolile esimweni esiphuthumayo kanye nemikhuba emihle (ukuzivocavoca ngokuphefumula, ukugwema izinto ezivuselelayo) kungasiza ekululameni isikhathi eside.
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