Ingabe ngihlaselwa ukukhathazeka?

I-Diagnostic and Statistical Manual of Mental Disorders, noma i-DSM, ayikhulumi "ukuhlaselwa kokukhathazeka" ngokuqondile. Incazelo yokuhlaselwa kokukhathazeka ayikahleleki futhi othile angase athi uhlaselwa ukukhathazeka lapho lokho ababhekana nakho kungachazwa kangcono njengokuhlasela kokwesaba.

Kuyini ukuhlaselwa kokukhathazeka?

Lapho ubhekana nokukhathazeka okukhulu kungase kube nezimpawu zomzimba ezihambisanayo. Abanye abantu bangase bakuchaze lokhu njengokuhlasela kokukhathazeka. Lokhu kubandakanya:

  • Umuzwa oqhumayo, “ifindo” esiswini
  • Ukuphefumula okusheshayo
  • Ukuzizwa unekhanda elilula nesiyezi
  • Uhudo
  • Izikhonkwane nezinaliti
  • Ukungahlaliseki
  • Ukujuluka
  • Izibani ezishisayo
  • Isicanucanu
  • Ikhanda elibuhlungu kanye neqolo
  • Inhliziyo egijimayo
  • Ukushaya kwenhliziyo okungajwayelekile

I-panic attack:

  • Unezimpawu ezingase zizizwe zishubile
  • Kungase kwenzeke ngokungalindelekile, kungakhathaliseki ukuthi umuntu uzizwa ekhathazekile noma cha
  • Unezimpawu zomzimba kanye nemizwa yokwesaba okukhulu kangangokuthi umuntu wesaba ukulahlekelwa ukuzilawula noma ukufa okuseduze
  • Ngokuvamile kuvela kungazelelwe futhi ngokuvamile kuyehla phakathi nemizuzu eyi-10

Uyini Umehluko Phakathi Kwe-Panic Attack kanye Ne-Anxiety Attack?

Kukhona ukufana okuthile phakathi kwe-panic attack kanye nokuhlaselwa kokukhathazeka. Kodwa-ke, ukukhathazeka kuvame ukubangelwa izingcindezi ezithile futhi kungase kuqhubeke kancane kancane. Ngakolunye uhlangothi, ukuhlaselwa kovalo kungase kwenzeke ngokungalindelekile futhi ngaphandle kwesixwayiso.

Kokubili ukwethuka nokukhathazeka kungase kuhlanganise:

  • Ukwesaba
  • Ubuhlungu besifuba
  • Ikhanda elikhanyayo
  • Ukuba ndikindiki noma ukuluma
  • Ukujuluka
  • Isicanucanu
  • Inhliziyo eshaya ngamandla noma egijima
  • Imicabango engenangqondo

Ekuhlaselweni kokwethuka, imizwa nemizwelo ishube kakhulu. Ungase ukholelwe ngempela ukuthi usuzokufa.

Isipiliyoni se-panic attack singazizwa sifana nezinye izimo eziyingozi ngempela, njengesifo senhliziyo. Lokhu kungaholela ekutheni abantu bafune usizo lwezempilo.

Ukukhathazeka ngokuvamile akufinyeleli futhi kwehle njengoba kwenzeka ukuhlaselwa uvalo. Abanye abantu abanokukhathazeka bangathuthukela ekubeni novalo.

Ingabe ukukhathazeka kungaholela ekwethukeni?

Yebo, ukwesaba kungase kube uphawu lokukhathazeka.

Kuyini ukushaya kwenhliziyo ephumula?

Yinombolo yezikhathi lapho inhliziyo yakho ishaya ngomzuzu lapho ungazange uhlanganyele kunoma yimuphi umsebenzi isikhathi eside. Izinga lenhliziyo yakho lapho ufunda, uhlezi esofeni ubukele ithelevishini, noma udla ukudla.

Izinga lokushaya kwenhliziyo ephumula lihlukile nezinga lokushaya kwenhliziyo yakho phakathi nomsebenzi noma uzivocavoca. Kubalulekile ukuthi ungaphambanisi izilinganiso ezimbili.

Ngingakala kanjani ukushaya kwenhliziyo yami? Ingabe ikhona indlela yokuhlola ukushaya kwenhliziyo yami ku-inthanethi?

Ngokuvamile kuzomele ubale ukushaya kwenhliziyo yakho iminithi lonke, noma imizuzwana engu-30 bese uphindaphinda ngo-2, noma imizuzwana engu-15 bese uphindaphinda ngo-4, njll. Ikhawunta yesilinganiso senhliziyo kuleli khasi izokwenzela izibalo futhi ikunikeze. ukushaya kwenhliziyo yakho okumaphakathi emizuzwaneni embalwa nje.

Ngingalinganisa kanjani ukushaya kwenhliziyo yami ephumule?

Linganisa izinga lokushaya kwenhliziyo yakho ngemva kokuba ungasebenzi isikhathi esibalulekile. Imizuzu engu-15-30 kufanele yanele.

Ngingayithola kanjani ishayela lami?

Izindawo eziningi ezizungeze umzimba lapho ukugeleza kwegazi kuzwakala khona zingasebenza njengezindawo zokuhlola ukushaya kwenhliziyo yakho. Ngokuvamile ungakwazi ukuzwa ukushaya kwenhliziyo yakho ngomunwe ohlangothini lwesithupha lwesihlakala sakho. Ungakwazi futhi ukubeka iminwe emi-2 eceleni kwentamo yakho, eduze koqhoqhoqho.

Yiziphi izilinganiso ezijwayelekile zokushaya kwenhliziyo ephumula?

Akuwona wonke umuntu ukushaya kwenhliziyo okufanayo. Izinga lokushaya kwenhliziyo liyahlukahluka kumuntu nomuntu. Ukulandelela izinga lokushaya kwenhliziyo yakho kungakunikeza ulwazi olubalulekile mayelana nempilo yenhliziyo yakho, futhi okubaluleke nakakhulu, izinguquko empilweni yakho yenhliziyo.

Okuthathwa njengokushaya kwenhliziyo okunempilo noma okungenampilo kuhlanganisa izici ezimbalwa, ikakhulukazi, uma ungowesilisa noma owesifazane, kanye neminyaka yakho. Isibonisi esikuleli khasi sizokuvumela ukuthi ukhethe ubulili bakho kanye nebanga lobudala ukuze likubonise ububanzi bokushaya kwenhliziyo kwakho.

Nazi ezinye izici eziphelele ezingathinta izinga lokushaya kwenhliziyo yakho:

  • Ubudala njengoba uguga ukushaya kwenhliziyo yakho kanye nokushaya kwenhliziyo kungashintsha, okuhlanganisa nokujwayelekile kokushaya kwenhliziyo yakho kungashintsha.
  • Ucansi ngokujwayelekile amadoda anezinga eliphezulu lokushaya kwenhliziyo kunabesifazane.
  • Umlando womndeni Ezinye izimo zezempilo zitholwa ngofuzo
  • Izinga lomsebenzi izinga lokushaya kwenhliziyo yakho liyakhuphuka ngomsebenzi, ngakho-ke lizokhuphuka uma isibonelo usanda kukhuphuka izitebhisi.
  • Izinga lokufaneleka ngokuvamile ngendlela ofanele ngayo, izinga lokushaya kwenhliziyo yakho eliphumule liyancipha.
  • Izinga lokushisa le-ambient sezulu elishisayo nezinga lokushisa lidinga inhliziyo yakho ukuthi iphampe ngokushesha.
  • Imithi yemithi ingathinta izinga lokushaya kwenhliziyo yakho ephumule. Ama-beta blockers ngokwesibonelo angehlisa izinga lokushaya kwenhliziyo yakho lapho uphumule, futhi eminye imithi ye-thyroid ingakwandisa.
  • Izidakamizwa utshwala, ikhofi netiye (i-caffeine), nokubhema kungathinta izinga lokushaya kwenhliziyo yakho ephumule.
  • Ukuma komzimba ngokwesibonelo, kungakhathaliseki ukuthi uhlezi noma ulele phansi.
  • Isimo somzwelo ishayela lakho lingashesha lapho uzizwa ucindezelekile noma ujabulile kakhulu.
  • Isikhathi sosuku izinga lokushaya kwenhliziyo yakho livame ukuba ngaphansi ebusuku.

Ingabe kukhona ukushaya kwenhliziyo okuphumula okujwayelekile?

Izinga lokushaya kwenhliziyo “elivamile” kubantu abadala liphakathi kwamabhithi angama-60 no-100 ngomzuzu (BPM).

Ngokuvamile, lapho izinga lokushaya kwenhliziyo yakho ephumule liphansi, yilapho inhliziyo yakho isebenza ngokuphumelelayo futhi kuyinkomba yokufaneleka kwakho.

Umgijimi webanga elide, isibonelo, angase abe nesilinganiso senhliziyo esiphumule cishe ngamabhithi angu-40 ngomzuzu.

Ingabe ukushaya kwenhliziyo yami kusho okuthile ngomfutho wami wegazi?

Ukushaya kwenhliziyo “okujwayelekile” akusona inkomba yomfutho wegazi “ovamile”. Umfutho wegazi lakho udinga ukukalwa ngokwehlukana nangokuqondile.

Thola usizo lwezempilo oluphuthumayo uma:

  • unenkinga yokuphefumula
  • inhliziyo yakho ishaya kakhulu (igijima) ngesigqi esingajwayelekile
  • kukhona ubuhlungu esifubeni sakho

Umshwana Wokuzikhipha Emthwalweni Wezempilo

Le sayithi ihloselwe ukusiza umuntu ojwayelekile onentshisekelo engasho lutho ekushayeni kwenhliziyo yakhe. Akuhlosiwe njengethuluzi lokuxilongwa kwezokwelapha. Akuwona umkhiqizo wezokwelapha obuyekezwe ngontanga. Akuhloselwe ukufaka esikhundleni sodokotela bezokwelapha noma ukubonisana nochwepheshe abaqinisekisiwe. Uma unenkinga yezokwelapha, inkinga yezokwelapha, uzizwa ugula, unezinye izinkinga zezokwelapha, sicela uthintane nochwepheshe onelayisensi.