Ungawutshela kanjani umehluko phakathi kokuhlaselwa kokukhathazeka nokuhlaselwa ukwethuka

Imfundo Yezempilo

Angiyena owaziyo ukukhathazeka. Angikhumbuli isikhathi empilweni yami engingazange ngivakashelwe yimicabango ejwayelekile yokuxakaniseka nokuthi ngizokwenzenjani. Ngenkathi kungenzeka ukuthi ngike ngaba nezimpawu ezithile zomzimba njengokukhuphuka kwenhliziyo ngeziqephu zami zokukhathazeka, bekulokhu kungukukhathazeka okungazisa ukuthi ukukhathazeka yikhona okuyimbangela.

Lapho ngobunye ubusuku ngifikelwa ukushisa okungazelelwe, ukushaya kwenhliziyo okugijimayo, ubuhlungu besifuba obuncane, nokujuluka, ngacabanga ukuthi kungenzeka ukuthi ngihlaselwa yinhliziyo. Ngangingakaze ngizwe ukukhathazeka-okungenani kuze kube yilapho ngicabanga ukuthi ngiyafa-ngakho angizange ngicabange ukuthi kungenzeka ukuthi lokhu kwakuhlobene nokukhathazeka. Ihambe ngemuva kwesigamu sehora, futhi ngabona ukuthi ngilungile. Lapho kwenzeka futhi emasontweni ambalwa kamuva, ngakhuluma nodokotela wami ngathola ukuthi ngangihlaselwa ukwesaba.

Ukuhlaselwa kokukhathazeka nokushaywa uvalo kuvame ukusetshenziswa ngokushintshana — kepha kunomehluko omkhulu phakathi kwalokhu okubili.

'Ukuhlaselwa ukukhathazeka' yisikhathi sabantu abangavamile sokuzwa ukukhathazeka okukhulu okwakha ngokuhamba kwesikhathi ngenxa yokukhathazeka ngokweqile, kusho UShana Olmstead , MA, LMHC, udokotela wezifo zengqondo eKirkland, eWashington. Ukuhlaselwa uvalo kungazwakala sengathi kuphuma kokuluhlaza okwesibhakabhaka, futhi kungabangelwa ukukhathazeka noma ukucindezeleka okuyisisekelo kodwa kungenzeki ngesikhathi sesimo esicindezelayo.

Ziyini izimpawu zokuhlaselwa kokukhathazeka ngokuqhathaniswa nokwethuka?

Uphawu	Ukuhlaselwa kokukhathazeka	Ukuhlaselwa uvalo
Ukukhathazeka ngokweqile	Yebo	Kwesinye isikhathi
Kunzima ukugxila	Yebo	Mancane amathuba
Ukuthukuthela	Yebo	Mancane amathuba
Ukungahlaliseki	Yebo	Mancane amathuba
Ukukhathala	Yebo	Mancane amathuba
Ukungezwani kwemisipha	Yebo	Mancane amathuba
Ukuphazamiseka kokulala	Yebo	Mancane amathuba
Impendulo yokwethuka eyengeziwe	Yebo	Mancane amathuba
Ukunyuka kwenhliziyo / ukushaya kwenhliziyo / inhliziyo eshayayo	Yebo	Yebo
Isiyezi	Yebo	Yebo
Ukuzwela kokuphefumula / ukuphefumula kanzima	Yebo	Yebo
Imizwa engeyona engokoqobo	Mancane amathuba	Yebo
Ukuzizwa uhlukanisiwe ngokwakho	Mancane amathuba	Yebo
Ukwesaba ukwehlulwa ukulawula noma ukuhlanya	Mancane amathuba	Yebo
Ukwesaba ukufa	Mancane amathuba	Yebo
Ukujuluka okweqile	Mancane amathuba	Yebo
Ukuthuthumela noma ukuqhaqhazela	Mancane amathuba	Yebo
Ukuzizwa kuminyanisa	Mancane amathuba	Yebo
Ubuhlungu besifuba	Mancane amathuba	Yebo
Isicanucanu noma ukungakhululeki esiswini	Mancane amathuba	Yebo
Uzizwa unekhanda elincane, ungagxilile, noma uqulekile	Mancane amathuba	Yebo
Ukuba ndikindiki kwemizwa yokushoshozela	Mancane amathuba	Yebo
Amakhaza	Mancane amathuba	Yebo
Ukushisa okushisayo	Mancane amathuba	Yebo

Ungawutshela kanjani umehluko phakathi kokuhlaselwa kokukhathazeka nokuhlaselwa ukwethuka

Ukuhlaselwa kokukhathazeka kuvame ukubangelwa ukukhuphuka kokukhathazeka ekuphenduleni ukucindezela kwangempela noma okubonakalayo kwangaphakathi noma kwangaphandle, kusho USharon D. Thomas , MS, LCMHC, umeluleki wezempilo wezengqondo onelayisense eMindPath Care Centers eRaleigh, eNorth Carolina. Lokhu kukhathazeka kuyakha futhi ukweqisa kwengcindezi kuba nzima, okungazizwa njengokuhlasela.

Ukuhlaselwa ukwethuka kuthonywa ngokufana nengcindezi yangaphakathi / yangaphandle, kusho uThomas, kepha esikhundleni sokukhuphuka nokwakha impendulo kusuka ekucindezelekeni kokuhlaselwa kokukhathazeka, izimpendulo zokwesaba ziyashesha, zinamandla futhi ziphazamisa kakhulu amandla omuntu okusebenza ekuphenduleni ngokwesaba.

Ukuhlaselwa kokukhathazeka:

• Akusona isimo esaziwayo, kepha kunesikhathi se-layman semizwa yokukhathazeka okwengeziwe. (Imvamisa kuyisibonakaliso sesifo sokukhathazeka esaziwayo.)
• Ziphendula ukucindezela (okungokoqobo noma okubonakalayo).
• Woza kancane futhi wakhe ngokukhathazeka ngokweqile.
• Ungazizwa ungaphezu kwamandla.
• Kugxile ekucabangeni kakhulu, kepha kungaba nezimpawu ezithile zomzimba.

Ukuhlaselwa ukwethuka:

• Zaziwa njengesimo sokuxilonga, imvamisa njengengxenye yesifo sokuphazamiseka.
• Woza ngokuzumayo futhi ube nezimpawu eziphakeme kungakapheli imizuzu yokuqala kokuhlaselwa.
• Zishubile.
• Kungabangelwa ukukhathazeka okuyisisekelo, kodwa akwenzeki ngesikhathi sokukhathazeka noma sokuxineka.
• Zenzeka eziwombeni, ezingaphinda zenzeke noma ezingaphinde zenzeke.
• Kungenzeka ngokwawo noma njengengxenye yesifo sokukhathazeka esihlukile njengokukhathazeka komphakathi, ukukhathazeka okujwayelekile, noma i-phobia ethile.
• Yiba nezimpawu okungenani ezine zokuhlaselwa ukwethuka okwenzeka ngesiqephu esisodwa.
• Imvamisa ihlala phakathi kwemizuzu engama-20 kuye kwengama-30, futhi kuyaqabukela ibe ngaphezu kwehora.

Okufanele ukwenze ngesikhathi sokuhlaselwa

Umgomo phakathi kokuhlaselwa kokukhathazeka nokuhlaselwa ukwethuka ukuthula. Kunezinyathelo ezisheshayo ezingathathwa ukusiza ngazo zombili izinhlobo zokuhlaselwa.

1. Zama ukuzithiba ngokuphefumula okujulile ukubala okune, nokuphefumulela phezulu ukubala okuyisithupha. Bese uphinda. Lokhu kusiza ukunciphisa ukuphefumula kwakho nokushaya kwenhliziyo phansi futhi kudale umuzwa ophelele wokuzola.
2. Zijwayeze ukucabanga nge ukuzivocavoca okungu-5-4-3-2-1. Bheka izinto ezinhlanu ozibonayo, izinto ezine ongazizwa, izinto ezintathu ongazithinta, izinto ezimbili ongazinuka, nento eyodwa ongayinambitha. Thatha noma uthinte izinto bese uqaphela izici zazo: Ingabe zithambile noma ziqinile? Anombala onjani? Ingabe zinzima noma zilula?
3. Prakthiza ukuphumula kwemisipha okuqhubekayo. Ukuqala ngezinyawo, shintsha imisipha ngayinye emzimbeni amasekhondi angama-30 bese uyadedela, eyodwa ngasikhathi.
4. Ukuzikhulumela. Zikhumbuze ukuthi uphephile futhi lokhu kuzodlula.
5. Funa usizo ngokukhuluma nomngani, udokotela, noma omunye umuntu othobayo okwamanje.

Ukwelashwa kokukhathazeka nokuhlaselwa uvalo okuphindaphindayo kuncike embangela yazo. Kubalulekile ukubona udokotela ukuze athole ukuxilongwa okufanele. Ukwelashwa kokukhathazeka nokukhathazeka kungafaka:

1. Izinguquko zendlela yokuphila. Ukuzijwayeza ukuzivocavoca okunjenge yoga, ukuzivocavoca njalo, ukuthola kwanele lala , nokugwema izikhuthazi ezifana nokubhema ne-caffeine kungasiza ngemizwa yonke yokukhathazeka.
2. Ukwelashwa kokuziphatha kwengqondo (CBT). Ukugxila emaphethini wokucabanga nokuziphatha.
3. Ukwelashwa kokuveza. Ukuphindaphinda ukuzwa ukwethuka esimweni esilawulwayo okwenza ukuthi babe nokwesaba okuncane ngokuhamba kwesikhathi. Ngokukhathazeka noma ukwethuka okubangelwa yi-phobia, lokhu kungabandakanya ukuvezwa ku-trigger ye-phobia.
4. Imithi. Ukukhathazeka nokuphazamiseka kokwesaba kungalashwa ngemithi ethathwa njalo, njenge imishanguzo njenge I-Prozac , Zoloft , I-Paxil , I-Lexapro , noma UCelexa . Ukuhlaselwa ukwethuka kungaphathwa ngemithi yokukhathazeka esebenza ngokushesha njenge-benzodiazepines efana ne- Xanax noma i-Ativan . AmaBenzodiazepines angakha umkhuba, futhi ukusetshenziswa kwawo kufanele kuhlolwe ngokucophelela ngumhlinzeki wezokunakekelwa kwempilo. Imithi elwa nokudangala ingakwazi kuthinta abantu abehlukene ngezindlela ezahlukene -Landela izinkomba zomhlinzeki wakho wezokunakekelwa kwempilo.

Ingabe ukukhathazeka nokwethuka kuyingozi?

Ngenkathi ukukhathazeka nokwethuka kuzizwa kucindezela kakhulu, kunjalo hhayi okuyingozi bebodwa.

Lokho kusho ukuthi, okokuqala lapho umuntu ehlangabezana nalezi zimpawu, kufanele aye ku-ER ukukhipha okuthile okubucayi njengokuhlaselwa yinhliziyo noma i-clot yegazi.

Abantu abanenkinga ephindaphindekayo noma ukuhlaselwa uvalo bavame ukuqala ukubona imizwa futhi bakwazi ukuyihlukanisa okuthile okungathi sína ngokwengeziwe .

Ukukhathazeka nokuhlaselwa ukwesaba akuvamile ukuhlala isikhathi eside kunehora, futhi imvamisa iba ngaphansi kwengxenye yehora. Uma izimpawu zihlala isikhathi eside kunokujwayelekile, zinamandla amakhulu, zizizwa zehlukile kunalokho okuvame ukwenziwa, ungaphenduli emizameni yokwehlisa umoya, unezimpawu ezingahambelani nokuhlaselwa ukwethuka (njengobuhlungu obudla umhlathi noma phansi noma ingalo), noma kukhona umbuzo ongaba okuthile ngaphandle kokukhathazeka noma i-panic attack, iya ku-ER.

Ngenkathi ukukhathazeka nokwethuka ngokwakho kungeyona ingozi, kungaba uphawu lwezimo ezibucayi kakhulu. Kubalulekile ukubona umhlinzeki wezokunakekelwa kwezempilo ukuze ahlole izimo zomzimba, futhi athole imbangela ethile yokuhlaselwa.

Izimbangela nezici zobungozi bokuphazamiseka kokwesaba

Ukukhathazeka nokuhlaselwa ukwethuka kungadalwa ukukhathazeka kokukhathazeka, kepha ukwethuka kungaba nezimbangela ezingahlobene nempilo yengqondo, kufaka phakathi :

• I-Mitral valve prolapse (inkinga encane yenhliziyo eyenzeka lapho enye yamavalvu enhliziyo ingavali kahle.)
• I-Hyperthyroidism (indlala yegilo esebenzayo)
• I-Hypoglycemia (ushukela ophansi wegazi)
• Ukusetshenziswa okukhuthazayo (ama-amphetamine, i-cocaine, i-caffeine)
• Ukuhoxiswa kwemithi

Kunezici ezimbalwa ezandisa ubungozi bokukhathazeka. Kubandakanya:

• Ukuba ngowesifazane. Abesifazane banjalo ngokuphindwe kabili ukuhlangabezana nokuphazamiseka kokwesaba kunamadoda.
• Izakhi zofuzo. Izinkinga zokwethuka zingasebenza emindenini.
• Ubudala. Ukuphazamiseka kovalo kuvame ukuqala phakathi kweminyaka yobusha neminyaka engamashumi amane.
• Inhlamvu. TO umcimbi ocindezelayo njengokulahlekelwa ngumsebenzi, ukuhlukumezeka, noma ukuhlukunyezwa (okwedlule noma kwamanje) —noma izehlakalo ezijabulisayo ezifana nomshado noma ukuzalwa kwengane — zingakhuphula amathuba okuhlaselwa ukwethuka.
• Izimo zempilo yengqondo. Ukuhlaselwa ukwethuka kungaba uphawu lwezimo eziningana zempilo yengqondo njenge-agoraphobia, ukudana , noma izinkinga zokukhathazeka.
• Ukuphazamiseka kokusebenzisa izidakamizwa. Ukusetshenziswa kotshwala nezidakamizwa, kanye ukubhema , ingadala ukuzwa ngokomzimba okufana nekhanda elikhanyayo noma ukushaya kwenhliziyo okusheshayo okungaholela emizweni yokukhathazeka.

Manje njengoba sengiyazi ukuthi ukuhlaselwa kwami ​​ukwesaba kunjani, ngiyakwazi ukukhuluma ngokwami ​​ngakho. Ngokubona okwenzekayo, sengingazitshela ukuthi lokhu kushisa okungazelelwe okushisayo kusho ukuthi cishe sengizohlaselwa uvalo, futhi ngiyakwazi ukuzilungiselela. Ngosizo olujwayelekile inqubo yokwelashwa , Amathuluzi okuzisiza ngehlise umoya, nokuqonda okwenzekayo kimi, ukuhlaselwa kwami ​​ukwesaba sekuze kwalawuleka kakhulu futhi ukukhathazeka kwami ​​konke kwehlile.

Ukuhlaselwa ukwesaba nokukhathazeka kuyethusa futhi kuyaphazamisa — kepha ngosizo nokwelashwa, kungangcono.