Okungalindelekanga, ukoyikeka kwaye kuyoyikeka. Mhlawumbi ngaxa lithile uye wazibuza ukuba kutheni une panic attack. Olo mvakalelo ngesiquphe wokuba uphefumla, intliziyo yakho ibetha ngamandla, kwaye uloyiko lubambe yonke indawo yengqondo nomzimba wakho yinto engathandekiyo kakhulu. Yonke into ingaphandle kolawulo lwakho. Kwaye ukuba kukho inkalo enye eyenza uloyiko olungakumbi, kukuphindwaphindwa kwezi mvakalelo.
Uhlaselo lokuqala loloyiko alunakulibaleka. Sinokuthi le yenye yezona mvakalelo zingathandekiyo umntu anokuzifumana. Nangona kunjalo, masigxininise ukuba yintoni na i-symptomatology.
Iimpawu zomzimba
• isiyezi
• iinyikima
• iipalpitations
• iintlungu zesifuba
• ukuziva ufuthaniselekile
• isicaphucaphu, isisu esibuhlungu
• ukuba ndindisholo komzimba
• ukugodola nokubila ngaxeshanye
Iimpawu zengqondo kunye neemvakalelo
• uloyiko olugqithisileyo nolungekho ngqiqweni
• ukwahlukana nomntu (ukuzahlukanisa nesiqu sakho)
• Imvakalelo yokuba umntu “uyaphambana”
• ukunganyaniseki (ukuziva ngathi yonke into esingqongileyo ayiyonyani)
Ukuba ukhe wazibuza ukuba kutheni ufumana ukuhlaselwa kwe-panic, kufuneka wazi ukuba akukhona ngenxa yezinto ezinjengobuthathaka okanye ukungakwazi ukusebenza ngokweemvakalelo. Musa ukuzibetha okanye uzibek’ ityala ngako. Sonke sinokusinda kuyo. Makhe sijonge ngokukhawuleza izizathu ezinokubangela ukuba uhlaselwe luhlaselo loloyiko:
1. Oonobangela bebhayoloji nemfuzo
Nangona kunokwenzeka ukuba sonke sibe nokuhlaselwa kwe-panic ngaxa lithile, abanye abantu bazifumana rhoqo. Isizathu soku siya kuba yimiba yemfuza. Ukuhlaselwa kwe-panic ku-avareji kuxhaphake kakhulu kwabasetyhini, kwaye olu phawu lofuzo lunyusa umngcipheko wokwenzeka kwabo.
2. Utshintsho olusebenzayo kwi-cerebral cilia
Ukuba uyazibuza ukuba kutheni unolu hlaselo, isizathu siya kuba kwi-amygdala yengqondo yakho. Eli ziko lemithambo-luvo yokulungiswa kweemvakalelo linokuba neempawu ezithile ezonyusa umngcipheko wakho wokubandezeleka ngakumbi kuhlaselo loloyiko.
I-amygdala, iziko lothungelwano lokulungisa uloyiko, luya kudityaniswa kuzo zombini uhlaselo loloyiko kunye nenguqulelo yabo engapheliyo: ukuphazamiseka koloyiko.
Yintoni ebangela ingxaki kukuzibeka kwimeko eqhubekayo "ye-alarm". Le hyperarousal igubungela imvakalelo yokoyika rhoqo kwaye into embi kakhulu iza kwenzeka.
3. Uxinzelelo olungapheliyo okanye uxinzelelo olude
Nangona uxinzelelo luyindlela yendalo esivumela ukuba sijongane nemingeni ethile kunye nezoyikiso, ngamanye amaxesha lungaphaya kwamandla ethu. Xa iimeko ezixinzelelekileyo kunye neengxabano zidonsa kwaye iimfuno zidlula izixhobo zethu zengqondo, ukuhlaselwa kwenzeka.
Umzimba kunye nengqondo ibonisa kwezi meko izinga eliphezulu kakhulu le-cortisol, i-norepinephrine kunye ne-adrenaline. Lonke olu xinzelelo luqokeleleneyo "luqhuma" ngaxeshanye. Ngokufanayo, siyazi ukuba kukho abantu abanokumelana okuphantsi koxinzelelo, kwaye oku kwandisa ukwenzeka kohlaselo.
4. Xa uloyiko luthatha indawo
Ukuhlaselwa okubhekiselwe kuyo kwenzeka ngokuzimeleyo okanye kuhamba kunye nezinye iziphazamiso ezifana nokuxhalaba okanye ukwenzakala. Ubomi busibeka kwiimeko ezinzima esingasoloko sizazi ukuba masijongane njani nazo ezikhatshwa luloyiko oluqhubekayo. Makhe sibone eminye imizekelo:
• ukumelana nelahleko
• umntu omthandayo ogulayo
• ukumelana nokwenzakala ngokwasengqondweni
• ukulahlekelwa ngumsebenzi kunye neengxaki zemali
• iiphobias
• utshintsho olunzulu ebomini, njengokwahlukana
5. Ezinye izizathu ezibangela ukuba ube ne-panic attack
Esi sibakala sisenokutsala ingqalelo yethu, kodwa inzululwazi ibisoloko ilumkisa ngombandela onjalo kangangamashumi eminyaka: icuba landisa amathuba okuba abantu bahlaselwe luloyiko.
Kwelinye icala, into yokuba ukusetyenziswa kwezinto ezithile ezisebenza ngengqondo ihlala ikhokelela kula mava ayinakungahoywa.
Ifoto ngusamer daboul: https://www.pexels.com/photo/extreme-close-up-photo-of-frightened-eyes-4178738/
