Indlela Yokulawula Ukuhlaselwa Yixhala

Iyini i-panic attack

ukuhlaselwa uvalo Kuwukuhlangenwe nakho okukhulu kokwesaba nokukhathazeka okukhulu okungakhubaza labo ababhekana nakho. Izimpawu zayo zingase zihlanganisa i-tachycardia, ukuphefumula kanzima, ukujuluka ngokweqile, nomuzwa oseduze wengozi. Lezi ziqephu zingabikezelwa futhi kungazelelwe, zidale ukucindezeleka okukhulu ngokomzwelo nangokomzimba kumuntu othintekile. Ngenhlanhla, kunamasu amaningana angasiza lawula ukuhlaselwa kovalo futhi unciphise umthelela wayo empilweni yansuku zonke.

Thola izibangeli

Isinyathelo sokuqala lawula ukuhlaselwa kovalo ukuhlonza izimbangela ezingadalula lezi ziqephu zokukhathazeka okukhulu. Abanye abantu bangase bahlaselwe wuvalo ezimweni ezithile, njengasendlini noma ngaphandle, kuyilapho abanye bengase babhekane nakho ngaphandle kwesizathu esisobala. Kubalulekile ukunaka izimo nemicabango ngaphambi kokuhlasela kwe-panic ukuze kusungulwe amaphethini angenzeka noma izimbangela ezivamile. Lokhu kuzovumela ukuqaliswa kwamasu okuvimbela nokulawula ngempumelelo.

Amasu okuphumula

Uma ⁢izibangeli sezikhonjiwe, kubalulekile ukufunda nokuzijwayeza amasu okuphumula avumela ⁢ lawula ukuhlaselwa kovaloLezi zindlela zingase zihlanganise ukuphefumula okujulile, ukuphumula kwemisipha, nokuzindla. Ngokugxilisa ukunaka kwakho ekuphefumuleni okunensayo, okujulile, kungenzeka wehlise izinga lokushaya kwenhliziyo yakho futhi unciphise umuzwa wengozi eseduze. Ngokufanayo, ⁤ukuphumula kwemisipha okuqhubekayo⁢ kusiza ukukhulula ukungezwani okunqwabelene emzimbeni, okuthuthukisa isimo sokuzola.

Yamukela indlela yokucabanga-yokuziphatha

Indlela yokucabanga-yokuziphatha iyisu elisebenza ngempumelelo kakhulu lawula ukuhlaselwa kovalo. Kuqukethe ukuhlonza kanye nokubekela inselele imicabango engemihle neyinhlekelele ehlotshaniswa nesipiliyoni sokuhlaselwa ukwethuka, esikhundleni sayo ngemicabango engokoqobo nelinganiselayo. Le nqubo ikuvumela ukuthi uguqule ukusabela okuzenzakalelayo kokukhathazeka nokwesaba, usize umuntu ukuthi abhekane nesimo ngombono oqondile futhi anciphise ukushuba kokuhlasela.

Buscar apoyo profesional

Ezimeni zokuhlaselwa ukwethuka okuphindaphindiwe noma lapho amasu angenhla enganikezi ukukhululeka okwanele, kubalulekile ukufuna ukwesekwa kochwepheshe. Udokotela wezengqondo noma udokotela wengqondo ogxile ezinkingeni zokukhathazeka anganikeza izindlela zokwelapha ezithile, njengokwelashwa kokuziphatha kwengqondo noma ukwelashwa kokuchayeka, ezisiza. lawula futhi ulawule ukuhlaselwa ukwethuka⁢. Bangase futhi banikeze imithi ezimweni ezimbi kakhulu ukuze bakhulule izimpawu futhi⁤ banikeze ukuzinza okukhulu kwemizwa.

Ngokufigqiwe, lawula ukuhlaselwa kovalo Kubandakanya ukuhlonza izinto ezibangisayo, ukufunda nokuzijwayeza amasu okuphumuza, ukwamukela indlela yokuziphatha kwengqondo, kanye nokufuna ukusekelwa kochwepheshe uma kunesidingo. Ngalezi zinsiza, abantu abahlushwa wuvalo bangakhuphula izinga lempilo yabo futhi banciphise umthelela omubi lezi ziqephu ezingaba nawo enhlalakahleni yabo engokomzimba nengokomzwelo. Kubalulekile ukukhumbula ukuthi umuntu ngamunye uhlukile futhi angase adinge indlela yomuntu siqu⁤ ekutholeni isu elingcono kakhulu lokulawula ukuhlaselwa kwabo ukwethuka.

1. Izimpawu kanye nezimbangela zokuhlaselwa ukwesaba

Esinye sezinyathelo zokuqala zokulawula ukuhlaselwa kwe-panic ukuqonda izimpawu kanye nezimbangela okungase kuvele phakathi nalokhu okuhlangenwe nakho okumangazayo. I izimpawu Zihlanganisa ukushaya kwenhliziyo okusheshayo, ukuphefumula kanzima, isicanucanu nesiyezi, phakathi kokunye. Lezi zimpawu zingahluka womuntu komunye, kodwa kubalulekile ukuzibona ukuze ubhekane nokuhlasela ngempumelelo. Ukwengeza, kubalulekile ukukhomba⁢ i izibangeli izinto ezithile ezingase ziqalise ukuhlaselwa ukwethuka, njengengcindezi, izimo zokungqubuzana noma⁢ ukwesaba. Ukwazi nokuqonda lezi zimbangela kubalulekile ukuze ugweme ukuphinda uhlasele futhi uthathe izinyathelo zokuzivikela ukuze uzilawule.

Kanye, kubalulekile funda izindlela zokuphefumula nezokuphumula ukulawula ngempumelelo ukusabela komzimba ekucindezelekeni. Ukuphefumula okujulile, kancane kungasiza ukuthulisa ingqondo. uhlelo lwezinzwa futhi unciphise umuzwa wokwethuka. Ngokufanayo, ukuzijwayeza izindlela zokuphumula, njengokuzindla noma i-yoga, kungasiza ekunciphiseni ukukhathazeka futhi kuvimbele ukuhlaselwa okuzayo. Lawa masu angathatha isikhathi nokuzijwayeza, kodwa angamathuluzi anamandla okulawula ukuhlaselwa uvalo.

Elinye isu elibalulekile lokulawula ukuhlasela kwe-panic ukuphazamiseka nokushintsha imicabango. Esikhundleni sokuvumela imicabango engemihle nekhathazayo ukuba ibuse ingqondo ngesikhathi sokuhlasela, kuyasiza ukuziphazamisa futhi ugxile emicabangweni eyakhayo nengokoqobo. Lokhu Kungafinyelelwa ngemisebenzi ephazamisayo, njengokubuka ifilimu, ukufunda incwadi, noma ukukhuluma nomuntu omthandayo. ⁢Kubalulekile futhi ukuphazamisa imicabango engemihle ngeziqinisekiso ezinhle nezingokoqobo, uzikhumbuze kuwe ukuthi⁤ ukwethuka kungokwesikhashana futhi kungalawuleka.

2. Amasu okuphefumula nokuphumula okulawula ukuhlaselwa kokwesaba

Kunezinhlobo ezahlukene amasu okuphefumula nokuphumula lokho kungasiza lawula ukuhlaselwa kovalo ngempumelelo. Lawa masu asekelwe phezu kwesisekelo sokuthi a ukuphefumula okufanele⁢ kanye neyodwa ukuphumula okuqaphelayo Zinganciphisa ukushuba kwezimpawu futhi zinikeze kokubili ukukhululeka ngokomzimba nangokomzwelo.

Enye yezindlela ezisetshenziswa kakhulu ukuphefumula okune-diaphragmatic. Consiste en donsa umoya kancane, ujule ngekhala, egcwalisa ngokuphelele amaphaphu futhi akhulise isisu, bese-ke khipha umoya kancane ngomlomo, iwukhiphe ngokuphelele ⁢umoya.Lolu hlobo lokuphefumula lukhuthaza a i-oxygenation eyanele womzimba kanye kunciphisa umuzwa wokuphelelwa umoya okuvame ukuba khona ngesikhathi sokuhlasela kovalo.

Elinye isu eliwusizo relajación muscular progresiva. Consiste en inkontileka futhi uphumule amaqembu emisipha ahlukene ngokulandelana, kusukela ezinyaweni kuya ekhanda. Ngokwenza kanjalo, ungakwazi liberar la tensión acumulada emzimbeni kanye ukunciphisa umuzwa wokukhathazeka. Le nqubo ingaphelezelwa ukubuka izithombe ezimnandi igagasi ukuphindaphinda kwemisho eqinisekisayo, okusizayo calmar la mente futhi focalizar la atención emicabangweni eyakhayo.

3. Indlela yokuhlela kabusha imicabango engalungile ngesikhathi sokuhlasela kwe-panic

Ukuhlelwa kabusha kwengqondo ngesikhathi sokuhlasela kokwethuka:

Ngesikhathi sokuhlaselwa ukwesaba, kuvamile ukuzwa izikhukhula zemicabango emibi nehlanekezelwe engenza isimo sibe sibi nakakhulu. Ukuhlelwa kabusha kwengqondo kuyindlela ephumelelayo yokubekela inselele futhi uguqule lawa maphethini okucabanga angenangqondo. Thola futhi uphonse inselelo imicabango engemihle: Qala ngokuqaphela imicabango engemihle ephakama ngesikhathi sokuhlaselwa uvalo. Bese, buza isisekelo sazo esinengqondo futhi ubheke ubufakazi obunenhloso obusekela noma obuphikisa le mibono engemihle. ‍

Prakthiza esikhundleni somcabango: Uma usuyibonile imicabango engalungile, kubalulekile ukufaka esikhundleni sayo ngemicabango engokoqobo neqondile. Isibonelo, uma uzithola ucabanga ukuthi, "Angikwazi ukuphefumula, ngizofa," esikhundleni sako uthi "Ukuphelelwa umoya kuwuphawu oluvamile ngesikhathi sokuhlaselwa ukwesaba futhi akunangozi." Khumbula ukuthi le micabango engemihle nezinkolelo zondla kuphela umjikelezo wokwethuka nokukhathazeka, ngakho-ke kubalulekile ukuzishintsha.

Sebenzisa amasu okuphumula nawokubona ngeso lengqondo: Ngesikhathi sokuhlasela kwe-panic, ukujwayela amasu okuphumula njengokuphefumula okujulile nokuphumula kwemisipha okuqhubekayo kungasiza ekunciphiseni ukuqina kanye nemvamisa yemicabango engalungile. Ungasebenzisa futhi indlela yokubona ngeso lengqondo, ucabange indawo ezolile nephephile ekunikeza ukuzola nokuzola. Lezi zindlela ⁤ zinganikeza ukukhululeka okusheshayo futhi zikusize uhlele kabusha imicabango yakho engemihle⁢ phakathi nokuhlasela kokwesaba.

4. Ukubaluleka kokuzisiza nokuzinakekela ekulawuleni ukwethuka

Isigaba 1: Ukulawula ukwethuka kubalulekile ukuze kuthuthukiswe izinga lempilo yabantu abaphethwe yilesi sifo. Nakuba kukhona izindlela zokwelapha ezihlukahlukene ezisebenzayo ezitholakalayo, ezinjengokwelashwa kokuziphatha kwengqondo noma ukusetshenziswa kwemithi enikezwa ngudokotela, kubalulekile futhi ukuhlanganisa amasu okuzisiza nawokuzinakekela ekulawuleni ngempumelelo lokhu kuhlasela. Lezi zindlela zingasiza ekuvimbeleni, ukubhekana, nokulawula izimpawu lapho kwenzeka isiqephu sokwethuka.

Isigaba 2: Isinyathelo sokuqala sokulawula ukuhlaselwa ukwethuka ukubona izimpawu nokwamukela ukuba khona kwazo. Lokhu kuhlanganisa ukuhlonza izimo eziyimbangela nokufunda ⁢ukuphatha ingcindezi ngendlela efanele. Ukuphefumula okujulile, kancane kuyindlela ephumelelayo yokunciphisa umuzwa wokwethuka, kanye nokuphumula kwemisipha okuqhubekayo. Ngaphezu kwalokho, kubalulekile ukugwema noma yiziphi izinto ezivuselelayo, njenge-caffeine noma utshwala, njengoba zingandisa isimo sokuhlaselwa ukwesaba.

Isigaba 3: Elinye isu eliyisihluthulelo lokuzisiza ekulawuleni ukuhlaselwa ukwethuka ukufunda amasu okuphazamisa nokugxila emicabangweni engemihle. Kutuswa ukuba ube khona nohlu lwemisebenzi emnandi nephumuzayo engenziwa ngesikhathi sokuhlasela, njengokulalela umculo opholile, ukufunda incwadi, ukudweba noma ukuhamba ngezinyawo. Ukwengeza, kubalulekile ukugcina indlela yokuphila enempilo, ngokudla okulinganiselayo, ukuvivinya umzimba njalo nokuphumula okwanele Ukufaka lezi zindlela zokuzisiza nokuzinakekela empilweni yakho yansuku zonke kungaba yinzuzo ngokukhethekile ukugwema, ukulawula nokunciphisa ukuhlaselwa ukwesaba.

5. Ukuphazamiseka kanye namasu okugxila okuphatha ukuhlaselwa kwe-panic

Kunezinhlobo eziningana ⁢amasu okuphazamisa nokugxila ongazisebenzisa ukuze ulawule ukuhlaselwa ukwethuka futhi uphinde ukwazi ukulawula imizwa yakho. Lezi zindlela zizokusiza⁤ uphambukise ukunaka kwakho ezimpawini zomzimba nezengqondo zokuhlaselwa, okukuvumela ukuthi uhlale uzolile⁤ futhi udlule kukho. ngempumelelo.

Enye yezindlela eziphumelela kakhulu ukuphefumula okujulile, okulawulwayo. Ngesikhathi sokuhlaselwa wuvalo, kuvamile ukuthi ukuphefumula kusheshe, okungenza izimpawu zibe zimbi nakakhulu. Ukuze umelane nalokhu, ungazijwayeza ukuphefumula kwe-diaphragmatic, lapho uhogela khona ngokujulile ngamakhala akho, ubambe umoya wakho imizuzwana embalwa, bese uwukhipha kancane ngomlomo wakho. Le nqubo isiza ukuphumuza umzimba wakho futhi inciphise umuzwa wokuphelelwa umoya.

Enye indlela ephumelelayo yi- ukubonwa okuqondisiwe, okuhlanganisa ukucabangela indawo ethule nephephile⁢ engqondweni yakho. Ungavala amehlo akho futhi ubone ngeso lengqondo le ndawo ngokuningiliziwe, unake imibala, imisindo kanye nemizwa. Lokhu kuzokusiza ukuthi ubalekele okwesikhashana eqinisweni futhi unciphise ukucindezeleka nokukhathazeka okubangelwa ukuhlaselwa ukwesaba. Ukubona ngeso lengqondo kungahlanganiswa nokuphefumula okujulile ukuze kuthuthukiswe imiphumela yako.

6. Ukubaluleka kokufuna ukwesekwa kochwepheshe ukuze ulawule ukuhlaselwa uvalo

Uma kuziwa ekubhekaneni nokuhlaselwa ukwethuka, kubalulekile ukuqonda ukuthi ukufuna ukwesekwa kochwepheshe kubalulekile ukuze ulawule futhi unqobe. le nkinga. Ukwethuka kungase kucindezele kakhulu futhi kuqede amandla, kuthinte kakhulu izinga lempilo yalabo ababhekana nakho. Ngenxa yalesi sizathu, kubalulekile ukufuna usizo kuchwepheshe wezempilo yengqondo onguchwepheshe bezinkinga zokukhathazeka. Lolu hlobo lokusekelwa lungenza umehluko phakathi kokuhlala ngokwesaba njalo nokulawula imizwa yakho nempilo yakho.

Un uchwepheshe we-panic attack ingakunikeza amathuluzi adingekayo ukuze ubone izimbangela zokuhlasela kwakho futhi ufunde amasu asebenzayo ukuzibamba. Ngokusebenzisa amasu afana nokwelashwa kokuziphatha kwengqondo, ungahlola imicabango nezinkolelo zakho ezingenangqondo ezifaka isandla ekuhlaselweni kokwesaba. Ngaphezu kwalokho, uchwepheshe uzokufundisa ukuthi ungasebenzisa kanjani amasu okuphumula kanye nokuphefumula okujulile, akusize unciphise ukuqina kokuhlaselwa futhi uphinde ukwazi ukulawula umzimba wakho nengqondo.

Khumbula lokho buscar apoyo profesional Akubandakanyi nje ukuthola ukwelashwa, kodwa futhi nokulandela izincomo zochwepheshe futhi, kwezinye izimo, kucatshangelwa ukusetshenziswa kwemithi kadokotela ukulawula ukukhathazeka. Kubalulekile ukuqonda ukuthi usizo lochwepheshe alugcini nje ngokuphathelene nokwelapha izimpawu zamanje, kodwa futhi mayelana nokuvimbela ukuhlaselwa kwe-panic esikhathini esizayo. Ngokusekelwa okufanele, ungathuthukisa amakhono okubhekana nengcindezi nokukhathazeka, uqinise ukuqina kwakho futhi wakhe isisekelo esiqinile sempilo engenakho ukuhlaselwa ukwethuka.

7. Ulwakha kanjani uhlelo lokusebenza lomuntu siqu lokusingatha ukuhlaselwa kokwesaba okuzayo

1. Khomba izinto eziyimbangela yokuhlaselwa ukwethuka⁢

Kubalulekile ukwazi⁤ izici ezidala ukuhlaselwa ukwethuka ukuze ubhekane nazo ngendlela efanele. ngempumelelo. Yenza uhlu lwezimo, imicabango noma imizwelo evame ukubangela ukuhlaselwa kwakho ukwethuka. Kungaba ukuhlala ezindaweni ezivaliwe, ukukhuluma esidlangalaleni, ukuzizwa uvaleleke, nanoma yini enye ekwenza ukhathazeke. Ngokukhomba lezi zimbangela, ungakwazi ukuqaphela ukuthi ukuhlaselwa kwakho kwe-panic kwenzeka nini futhi kungani, okuzokuvumela ukuthi usungule amasu okubhekana nazo ngokuphumelelayo.

2. Dala uhlelo lokusebenza lomuntu siqu

Uma usuzikhombile izimbangela zokuhlaselwa kwakho ukwethuka, sekuyisikhathi sokuthi dala uhlelo lokusebenza lomuntu siqu. Lolu hlelo kufanele lufake amasu namasu akusiza ukuthi ubhekane nokuhlaselwa kwakho ukwethuka kancane kancane futhi ngendlela elawulwayo. Ezinye izinketho ongase uzicabangele zihlanganisa ukuphrakthiza amasu okuphefumula okujulile, ukuzindla, ukuphumula kwemisipha okuqhubekayo, noma ukubona ngeso lengqondo okuqondisiwe. Ngaphandle kwalokho, Kufanele ufake ohlelweni lwakho ukuthi yiziphi izinyathelo ongazithatha ngesikhathi uqala ukuzwa ukuhlaselwa uvalo., njengokuziphazamisa ngomsebenzi omnandi, ukuthola indawo ethulile noma ukuxhumana nomuntu omethembayo.

3. Funa ukwesekwa kochwepheshe kanye nokulandelela

Nakuba kungenzeka⁢ ukuphatha ukuhlaselwa kokwethuka ngokuzenzakalelayo, kuhle ukufuna ukwesekwa kochwepheshe kanye nokulandelela. Umelaphi noma umeluleki onguchwepheshe bezinkinga zokukhathazeka angakunikeza amathuluzi adingekayo ukuze ulawule ukuhlaselwa kwakho ukwethuka ngokuphumelelayo futhi akufundise amasu athile okubhekana nawo. Ngaphandle kwalokho, Uchwepheshe angakusiza ukuthi uhlole futhi ulungise uhlelo lwakho lokusebenza lomuntu siqu ngokusekelwe ezidingweni zakho nenqubekelaphambili.. Khumbula ukuthi akudingeki ubhekane nokuhlaselwa ukwesaba uwedwa, futhi ukuba nokusekelwa okufanele kungenza umehluko ekulawuleni kwakho ukukhathazeka.