Ingabe uzizwa wesaba kakhulu ngokuzumayo? Ake sixoxe ngokuhlaselwa uvalo kanye nokuphazamiseka kovalo!

Wake wazizwa ukwesaba okungazelelwe, okukhungathekisayo noma ukwesaba ngaphandle kwesizathu esicacile? Kufana nokuthi uzofa, isifuba sakho siyashaya, uyajuluka, futhi unenkinga yokuphefumula. Uma lolu hlobo lolwazi lusha kuwe, kungenzeka ukuthi ubhekene nokuhlaselwa uvalo . Ungakhathazeki, lokhu kuyinto eyenzeka kubantu abaningi. Ake sixoxe ngakho ngokuningiliziwe, ngamazwi alula.

Kuyini ukuhlaselwa uvalo?

Kalula nje, ukuhlaselwa uvalo kuwukwesaba okungazelelwe, kwesikhashana, okukhulu kanye nokusabela ngokomzimba esenzakalweni esibonakala singenangozi. Uma uhlaselwa uvalo, ungase ube nezimpawu ezifana nokujuluka, ukuphelelwa umoya, kanye nesifuba esishaya ngamandla. Abanye abantu bangase bazizwe sengathi bahlaselwa yinhliziyo . Kodwa akusikho ukuhlaselwa yinhliziyo.

Ukuhlaselwa uvalo kuyisibonakaliso esibalulekile sesimo sengqondo esibizwa ngokuthi i-panic disorder . Kodwa-ke, kungenzeka nakwezinye izimo. Isibonelo:

• Izinkinga zokukhathazeka
• Ukuphazamiseka kwemizwa
• I-Phobias (ukwesaba kakhulu izinto ezahlukene)
• Izinkinga zengqondo
• Izinkinga zokusebenzisa izidakamizwa
• Izinkinga ezihlobene nokuhlukumezeka kanye nokucindezeleka
• Ezinye izimo zomzimba.

Ukuhlaselwa uvalo akulona ingozi noma akulona ingozi empilweni yakho uma kuthathwa njengoba kunjalo. Kodwa-ke, uma uhlaselwa njalo, kunganciphisa izinga lempilo yakho futhi kubangele ezinye izinkinga.

Uyini umehluko phakathi kokuhlaselwa uvalo nokuhlaselwa ukukhathazeka?

Umehluko omkhulu phakathi kwalokhu okubili ukuthi ukuhlaselwa kokukhathazeka kuvame ukubangelwa yinto ethile ebangela ukucindezeleka , futhi kwakheka kancane kancane. Ukuhlaselwa ukwethuka kuvame ukwenzeka ngokungazelelwe nangokuzumayo.

Ukukhathazeka kungabangela nezimpawu zomzimba, njengokushaya kwesifuba noma umuzwa wokuthile esiswini. Kodwa-ke, lezi zimpawu ngokuvamile azizimbi kangako njengezokuhlaselwa uvalo, futhi zihlala isikhathi eside. Izimpawu zokuhlaselwa uvalo zinamandla kakhulu, kodwa zihlala isikhathi esifushane.

Ngakho-ke kuyini i-Panic Disorder?

I-Panic Disorder iyinkinga yokukhathazeka ebonakala ngokuhlaselwa uvalo okuvamile nokungalindelekile. Isici esibalulekile se-Panic Disorder ukuthi ukuhlaselwa akunaso isisusa esithile futhi akubangelwa esinye isimo sengqondo noma somzimba.

Kodwa futhi udinga ukukhumbula lokhu,Akuwona wonke umuntu onesifo sokwethuka othola isifo sokwethuka.

Kuvame kangakanani ukuhlaselwa uvalo?

Ukuhlaselwa uvalo empeleni kuvame kakhulu. Njalo ngonyaka, cishe abantu abayi-11% baseMelika babhekana nokuhlaselwa uvalo.

Isifo sokuphazamiseka kovalo sithinta abantu abaphakathi kuka-2% no-3% emhlabeni. Abesifazane banamathuba aphindwe kabili okuthola isifo sokuphazamiseka kovalo kunabesilisa.

Ziyini izimpawu zokuhlaselwa uvalo?

Ukuhlaselwa uvalo kuvela ngokuzumayo. Izimpawu zivame ukuqeda zingakapheli imizuzu eyi-10 bese ziphela ngokushesha ngemva kwalokho. Izimpawu zomzimba zokuhlaselwa uvalo zifaka:

• Ubuhlungu besifuba
• Ukushaya kwenhliziyo
• Ubunzima bokuphefumula, isibonelo, ukuphefumula okusheshayo (ukuphefumula ngokweqile)
• Ukuthuthumela noma ukuthuthumela
• Ukuzizwa sengathi uyabanda
• Isicanucanu
• Ukujuluka
• Ukuba ndikindiki ezinyaweni zeminwe

Kanye nalezi zimpawu zomzimba, ungase ubhekane nezinto ezifana nalezi:

• Ukwesaba okukhulu
• Umuzwa wokuminyana, umuzwa wokucindezelwa.
• Ukwesaba ukungakwazi ukuzibamba
• Sengiyasaba kakhulu manje.
• Ukuzizwa sengathi awukho emhlabeni wangempela (`Ukungaqapheli`) noma ukuzizwa uhlukene nawe (`ukungaqapheli`)

Ukuhlaselwa uvalo kuyinto engathandeki futhi eyesabekayo. Uma unalezi zimpawu, kubaluleke kakhulu ukubona udokotela bese ukhuluma ngazo. Bangakunikeza ukuxilongwa okunembile futhi baqinisekise ukuthi ayikho enye imbangela engokomzimba.

Ukuhlaselwa uvalo kungahlala isikhathi esingakanani?

Ukuhlaselwa uvalo kuvame ukuhlala phakathi kwemizuzu emi-5 kuya kwengama-20 , kodwa abanye abantu babike ukuthi ukuhlaselwa kuthathe isikhathi esingafika ehoreni.

Yiziphi izimbangela zokuhlaselwa uvalo?

Ochwepheshe abazi ngempela ukuthi kungani abanye abantu behlaselwa ukwethuka noma beba nesifo sokwethuka. Ubuchopho bakho kanye nesistimu yakho yezinzwa kudlala indima enkulu endleleni oqaphela futhi ubhekane ngayo nokwesaba nokukhathazeka. Abacwaningi bacabanga ukuthi lokhu kungenzeka ngenxa yezinguquko ekusebenzeni kwengxenye yobuchopho bakho ebizwa ngokuthi i-amygdala , elawula ukwesaba neminye imizwa. Bacabanga nokuthi ukungalingani kwamakhemikhali i-gamma-aminobutyric acid (GABA) , i-cortisol , kanye ne -serotonin nakho kungadlala indima.

Kunezici eziningana ezandisa ingozi yakho yokuthola isifo sokwesaba:

• Umlando womndeni:Izinkinga zokukhathazeka, okuhlanganisa ne-panic disorder, zingase zivele emindenini. Uma othile emndenini wakho (umfowabo, ingane, noma umzali) enalesi simo, nawe usengozini enkulu yokukhula naso ngo-40%.
• Izimo zempilo yengqondo: Abantu abanezinkinga zokukhathazeka, ukucindezeleka, noma ezinye izimo zempilo yengqondo banamathuba amaningi okubhekana nokuhlaselwa uvalo.
• Okuhlangenwe nakho okubi kobuntwana (ACEs): Lokhu okuhlangenwe nakho okubi, njengezehlakalo ezibuhlungu, ezenzeka phakathi kweminyaka engu-1 no-17. Lokhu kungasiza ekuthuthukisweni kokuhlaselwa uvalo kanye nokuphazamiseka kovalo.

Ingabe zikhona yini izimbangela ezithile zokuhlaselwa uvalo?

Esikhathini esiningi, asikho isizathu esiqondile sokuhlaselwa uvalo. Kodwa-ke, umuntu onovalo angase abe novalo ngenxa yokuthile okuhlobene nalolo valo. Isibonelo, umuntu onovalo olukhulu ngezinaliti (i-trypanophobia) angase abe novalo uma kudingeka anikeze igazi ukuze ahlolwe igazi. Kwabanye abantu, ukwesaba ukuthi "Ingabe ngizohlaselwa uvalo?" kuyimbangela.

Kodwa kubalulekile futhi ukukhumbula ukuthi enye yezindlela zokuphazamiseka kovalo ukuthi ayikho imbangela etholakele yokuhlaselwa uvalo.

Kuhlonzwa kanjani ukuhlaselwa uvalo?

Udokotela wakho uzokubuza ngezimpawu zakho kanye nomlando wezokwelapha. Bangase futhi benze ezinye izivivinyo ukuqinisekisa ukuthi awunazo ezinye izimo zomzimba ezingabangela izimpawu ezifana nokuhlaselwa uvalo (isib. isifo senhliziyo, isifo se-thyroid, izinkinga zokuphefumula).

Into ebaluleke kakhulu ukuthi uma unalezi zimpawu, kufanele nakanjani ubone udokotela futhi uthole iseluleko. Ungazihlolisisi.

Ngaphandle kokuba kukhona esinye isizathu esibonakalayo, udokotela wakho uzokwenza ukuxilongwa ngokusekelwe ezimpawini zakho kanye nezici eziyingozi.

I-Panic Disorder ihlolwa kanjani?

Odokotela noma ochwepheshe bezempilo yengqondo bangaxilonga isifo sokwethuka besebenzisa izindlela eziku -Diagnostic and Statistical Manual of Mental Disorders (DSM-5) . Udokotela angase axilonge isifo sokwethuka uma uhlaselwa ukwethuka njalo, okungalindelekile, kanye nalokhu okulandelayo inyanga noma ngaphezulu:

• Ukukhathazeka njalo ngokuphinde kube nokuhlaselwa uvalo noma imiphumela yako.
• Ukushintsha indlela oziphatha ngayo ukuze ugweme izimo lapho uzizwa sengathi uzohlaselwa khona.

Ngaphezu kwalokho, lokhu kuhlaselwa akukwazi ukubangelwa ngqo ukusetshenziswa kwezidakamizwa noma isimo sezokwelapha esijwayelekile, futhi akunakuchazwa kangcono ngesinye isimo sempilo yengqondo, njenge-phobia noma i-post-traumatic stress disorder (PTSD).

Yiziphi izindlela zokwelapha ukuhlaselwa uvalo kanye nesifo sovalo?

Izindaba ezinhle ukuthi ukuhlaselwa uvalo kanye nokuphazamiseka kovalo kungelashwa ngempumelelo kakhulu ngokwelashwa kwengqondo , imithi , noma inhlanganisela yakho kokubili. Ukuthi udinga isikhathi esingakanani sokwelashwa kuncike ebunzimeni besimo sakho nokuthi usabela kanjani ekwelashweni.

Ukwelapha ngengqondo

Ukwelashwa kwengqondo, okwaziwa nangokuthi ukwelashwa kokukhuluma, kubhekisela ezindleleni ezahlukene zokwelapha ezisiza umuntu ukuthi abone futhi ashintshe imizwa, imicabango kanye nokuziphatha okungenampilo.

Ezinye izindlela zokwelapha zengqondo ezithile ezingasiza ekuhlaselweni uvalo kanye nokuphazamiseka kovalo yilezi:

• Ukwelashwa Kokuziphatha Kokuqonda (i-CBT): Kulolu hlobo lokwelashwa, ukhuluma ngemicabango nemizwa yakho nochwepheshe wezempilo yengqondo (njengomeluleki noma isazi sokusebenza kwengqondo esigunyaziwe). Lochwepheshe angakusiza ukuthi ubone izimbangela ezibangela ukuhlaselwa uvalo futhi akusize ushintshe imicabango yakho, ukuziphatha, kanye nokusabela. Njengoba uqala ukusabela ngendlela ehlukile kulezi zimbangela, ukuhlaselwa kwakho kungase kunciphe futhi ekugcineni kuphele.
• Ukwelashwa ngokuchayeka: Lokhu kuhilela ukuziveza kancane kancane nangokuphindaphindwayo ezintweni ezibangela ukuhlaselwa uvalo (okucatshangwayo kanye/noma okungokoqobo). Ngokuhamba kwesikhathi, ufunda ukujwayela isimo esikhundleni sokusivumela sikubangele ukukhathazeka nokwesaba. Kuyo yonke le nqubo, ufunda amasu okuphumula, njengokuzivocavoca kokuphefumula, ukukusiza ukuphatha ukukhathazeka kwakho.

Imithi

Kukhona nemithi engasiza ekwelapheni ukuhlaselwa uvalo kanye nesifo sovalo:

• Ama-antidepressants: Amanye ama-antidepressants anganciphisa ukuvama kanye nobukhali bokuhlaselwa uvalo. Odokotela bangase banikeze ama-serotonin-selective reuptake inhibitors (SSRIs) noma ama-serotonin-norepinephrine reuptake inhibitors (SNRIs) . Ama-SSRI afaka i-fluoxetine (Prozac®) kanye ne-paroxetine (Paxil®). Ama-SNRI afaka i-duloxetine (Cymbalta®) kanye ne-venlafaxine (Effexor®).
• Imithi yokulwa nokukhathazeka: Lena imithi evame ukunqunywa odokotela ukwelapha nokuvimbela ukuhlaselwa uvalo.Ama-Benzodiazepine ayiqembu lezidakamizwa. Nakuba zisiza ekukhathazekeni, zingaba umlutha, ngakho-ke kufanele uqaphele kakhulu uma uzisebenzisa. Le mithi ihlanganisa i-alprazolam (Xanax®) kanye ne-lorazepam (Ativan®).

Iyini inkomba yokuhlaselwa uvalo kanye nokuphazamiseka kovalo?

Ngokwelashwa, abantu abaningi ababhekana nokuhlaselwa uvalo noma abanesifo sovalo bayalulama.

Uma bengelashwa, abantu abanesifo sokwesaba basengozini enkulu yokufuna ukuzibulala . Ngaphezu kwalokho, izinga lempilo yakho lingancipha ngenxa yokusebenza kabi komphakathi.

Ngingakuvimbela kanjani ukuhlaselwa uvalo?

Udokotela wakho angakusiza ukuthi uthole izimbangela ezibangela ukuhlaselwa uvalo. Ku-psychotherapy, ufunda amasu okuphatha lezi zimbangela nokuvimbela ukuhlaselwa. Ungenza futhi okulandelayo ukuze unciphise ingozi yokuba nokuhlaselwa uvalo:

• Gwema i-caffeine, utshwala, nokubhema, ngoba lokhu kungenza ukuhlaselwa uvalo kube kubi nakakhulu.
• Vivinya umzimba njalo ukuze ulawule ukucindezeleka, unciphise ukukhathazeka, futhi uthuthukise isimo sakho sengqondo.
• Yidla ukudla okunempilo.
• Lawula ukucindezeleka ngendlela enempilo.
• Khuluma nodokotela wakho ngaphambi kokuthatha izithasiselo zamakhambi noma imithi ethengiswa ngaphandle kwemithi kadokotela (OTC). Ezinye izinto zingandisa ukukhathazeka.

Ungamisa kanjani ukuhlaselwa uvalo?

Nakuba kungekho ndlela yokuvimba ukuhlaselwa uvalo uma seluqalile, kunezinto ezimbalwa ongazenza ukuze uphathe izimpawu kuze kube yilapho ukuhlaselwa sekuphelile:

• Prakthiza ukuphefumula okujulile: Ukuphefumula okunamandla kakhulu kuyisibonakaliso esingandisa ukwesaba ngesikhathi sokuhlaselwa uvalo. Ukuphefumula okujulile kungasiza ekunciphiseni izimpawu zokwesaba ngesikhathi sokuhlaselwa. Phefumula kancane, ngokujulile, nangobumnene ngangokunokwenzeka ngekhala lakho bese ukhipha umoya kancane ngomlomo wakho. Vala amehlo akho bese ugxila ekuphefumuleni kwakho.
• Yamukela ukuthi uhlaselwa uvalo: Ukwazi ukuthi uhlaselwa uvalo, hhayi isimo sezokwelapha esiyingozi, kungakusiza ukuthi ulawule uvalo olubhekene nalo. Zikhumbuze ukuthi ukuhlaselwa kungokwesikhashana futhi kuzodlula.
• Khulula imisipha yakho: Ukukhathazeka kungabangela imisipha yakho ukuthi iqine. Gxila ekuphumzeni iqembu elilodwa lemisipha ngesikhathi, unciphise ukuqina, futhi uhlale usesikhathini samanje.
• Ukuzijwayeza ukuqaphela:Ukuhlaselwa uvalo kungakwenza uzizwe ungaxhunyiwe ezweni langempela noma emzimbeni wakho. Zijwayeze ukuqaphela, gxila esikhathini samanje , futhi uziqinise ngokuletha imicabango yakho ekugxileni.

Into ebaluleke kakhulu ukufuna ukwelashwa, njengemithi kanye nokwelashwa kwengqondo, uma uhlaselwa uvalo njalo.

Ungamsiza kanjani umuntu ohlaselwa uvalo?

Uma othile omaziyo ehlaselwa uvalo, ungenza lezi zinto ukuze umsize:

• Hlala nabo, hlala uzolile.
• Babuze ukuthi bafunani.
• Khuluma nabo ngemisho emifushane nelula.
• Basize bagxile esikhathini samanje.
• Basize baphefumulele phezulu, ubale kuze kube kahlanu ngokuphefumula kanye nokukhipha umoya.
• Baqinisekise ngobumnene nangokuzethemba ukuthi baphephile nokuthi ukuhlaselwa kungokwesikhashana.

Kufanele ngimbone nini udokotela?

Ezinye izimpawu zokuhlaselwa uvalo zingafana nezenkinga yomzimba, njengokuhlaselwa yinhliziyo. Uma uzwa ubuhlungu esifubeni, ubunzima bokuphefumula, noma ukulahlekelwa ukwazi, funa usizo lwezokwelapha oluphuthumayo ngokushesha.

Uma uhlaselwa uvalo futhi uhlangabezana nalezi zinto, kufanele ukhulume nodokotela wakho:

• Ukukhathazeka kwesikhathi eside ('okungapheli') okuphazamisa impilo yansuku zonke.
• Ubunzima bokugxilisa ingqondo.
• Ngithukuthele kakhulu.
• Ukwesaba ukuphuma endlini (`agoraphobia`).
• Izimpawu zokuhlaselwa uvalo ezihlala isikhathi esingaphezu kwemizuzu eyi-15.
• Izinkinga zokulala.

Ukuhlaselwa uvalo akumnandi neze. Nakuba kungalimazi ngokomzimba, kungathinta impilo yakho yengqondo futhi kukuvimbele ekwenzeni izinto ozijabulelayo. Ungabi namahloni okutshela udokotela wakho ukuthi uhlaselwa uvalo. Udokotela wakho angakusiza unqobe ukwesaba nokukhathazeka okubangela ukuhlaselwa. Bangakunikeza ukwelashwa okufana nokwelashwa kwengqondo kanye nemithi yokwelapha ukuhlaselwa.

Izinto ezibaluleke kakhulu okufanele uzikhumbule kulesi sihloko (Umyalezo Wokuya Ekhaya)

Kulungile, ngakho-ke, kusukela kulokho esikhulume ngakho, lezi yizinto eziyinhloko okudingeka uzikhumbule:

• Ukuhlaselwa uvalo ukwesaba okungazelelwe, okukhulu okuhambisana nenhlanganisela yezimpawu zomzimba. Akusikho ukuhlaselwa yinhliziyo , kodwa kungazwakala sengathi kunjalo.
• Uma uhlaselwa uvalo njalo futhi ungachazeki, kungaba yi-Panic Disorder .
• Kunezindlela zokwelapha ezisebenzayo zombili lezi zimo, ngakho ungesabi.
• Uma unalezi zimpawu, qiniseka ukuthi ubona udokotela ukuze akunike iseluleko. Ungazihlolisisi noma ungapheli ukwelashwa.
• Lesi simo singalawulwa kahle ngokushintsha indlela yokuphila elula (ukunciphisa i-caffeine, ukuvivinya umzimba) kanye nokwelashwa (ukwelashwa kwengqondo, imithi).
• Uma othile omaziyo ehlaselwa uvalo, msize ngokuthula.

Ngithemba ukuthi lolu lwazi luwusizo. Hlala uphilile!

Ukuhlaselwa Yizinhlungu , Ukuhlaselwa Yizinhlungu, Ukuphazamiseka Kwezinhlungu, Ukukhathazeka, Impilo Yengqondo, Ukwesaba