Isibhedlele esiBalaseleyo esikufutshane nam eChennaiumfanekiso
Yabelana nge:
Ukuziva uxhalabile okanye ukhathazekile ngexesha leemeko ezixinzelelekileyo yindlela eqhelekileyo yokusabela. Umzimba usebenzisa ezi mvakalelo ukulungiselela imingeni kunye nokuphendula kwiingozi ezinokubakho.
Nangona kunjalo, iziganeko ezinzulu zoloyiko, uxinzelelo, okanye ukungonwabi emzimbeni zinokuchaphazela imisebenzi yemihla ngemihla kunye nokuphila kakuhle. Abantu abaninzi bayazibuza, “Ingaba ixhala kunye nokuhlaselwa luloyiko zizinto ezifanayo?” Nangona ixhala kunye nokuhlaselwa luloyiko zineempawu ezithile, ngamava ahlukeneyo anezizathu ezahlukeneyo, iindlela ezahlukeneyo kunye neendlela zonyango.
Ukuqonda umahluko phakathi kokuhlaselwa luloyiko kunye nokuhlaselwa luxinzelelo kunokukunceda uqaphele iimpawu, uchonge izinto ezinokubangela oku, kwaye ufumane ingcebiso kagqirha xa kufuneka.
Masifunde ngakumbi ngalo mahluko.
Yintoni i-Anxiety Attack?
Uhlaselo lokuxhalaba lubhekisa kwixesha lokukhathazeka okukhulu, uloyiko, okanye uxinzelelo lweemvakalelo oluvela ngenxa yoxinzelelo okanye ingozi ebonwayo. Nangona kungengokuxilongwa okusemthethweni kwezonyango, eli gama lidla ngokusetyenziswa ukuchaza iimpawu zokuxhalaba okukhulu.
Iimpawu zokuxhalaba zihlala zikhula kancinci kancinci kwaye zinokuqhubeka logama nje umthombo woxinzelelo ungasonjululwanga. Zinokwenzeka kwiimeko ezibandakanya ukungaqiniseki, uxinzelelo, okanye utshintsho olukhulu ebomini.
Amava aqhelekileyo ngexesha lexesha lokuxhalaba anokubandakanya ukukhathazeka kakhulu, ubunzima bokuphumla, ukungazinzi, kunye noxinzelelo lomzimba. Ubunzulu beempawu bunokwahluka ngokuxhomekeke kumntu ngamnye kunye neemeko zakhe.
Yintoni iPanic Attack?
Uhlaselo loloyiko lubangelwa kukungakhululeki okukhulu ngequbuliso. Lusenokubakho okanye luloyiko olunokwenzeka ngesizathu esicacileyo okanye ngaphandle kwaso. Oku kwenzeka xa umzimba usebenzisa impendulo yawo yendalo yokulwa okanye ukubhabha.
Ngexesha lokuhlaselwa luloyiko, umzimba wakho ukhupha i-cortisol, i-hormone yoxinzelelo. Bayawulungiselela ukuba uphendule kwingozi. Oku kunokubangela iimvakalelo zomzimba ezingalindelekanga ezinokuvakala zisoyikisa.
Iimpawu eziqhelekileyo zokuhlaselwa luxinzelelo ziquka ukubetha kwentliziyo ngokukhawuleza, ubunzima bokuphefumla, ukungonwabi esifubeni, isiyezi, kunye nokuziva ulahlekelwe kukulawula. Ezi ziganeko zihlala zifikelela kwincopho yazo kwimizuzu embalwa, nangona ezinye iimpawu zinokuqhubeka emva koko.
Zithini Izizathu Zokuxhalaba Nokuhlaselwa Yingxolo?
Amaxesha amaninzi, iimpawu kunye nezizathu zohlaselo loloyiko kunye nohlaselo loloyiko zinokudibana kuba izizathu zohlaselo loloyiko kunye nohlaselo loloyiko zivela kwiingxaki ezifanayo. Zinokukhula ngenxa yokudibana kwezinto ezingokweemvakalelo, zomzimba, kunye neemeko ezingqongileyo. Ezinye ziquka:
1. Izinto zengqondo
Amava eemvakalelo kunye noxinzelelo oluqhubekayo lunokuchaphazela indlela umzimba osabela ngayo kwiimeko ezinzima. Ezi zinto zingabandakanya:
- Ukuxinzezeleka kwengxaki
- Amava abuhlungu
- Usizi okanye utshintsho olukhulu ebomini
- Imingeni yeemvakalelo eqhubekayo
2. Imiba yendlela yokuphila
Imikhwa yemihla ngemihla inokuchaphazela amanqanaba oxinzelelo kunye nempilo-ntle yeemvakalelo. Izinto ezinegalelo zingabandakanya:
- Ukungalali kakuhle
- Iindlela zoxinzelelo oluphezulu
- Ukungabikho kwemisebenzi yomzimba
- Umsebenzi wexesha elide okanye uxinzelelo lomntu
3. Izinto zonyango
Iimeko ezithile zempilo okanye amayeza anokuba negalelo kwiimpawu zoxinzelelo kunye nokuhlaselwa luloyiko. Ezi ziquka:
- Iinguqu zeHormon
- Iimeko ezinxulumene ne-thyroid
- Iimeko zempilo ezingapheliyo
- Iziphumo ebezingalindelekanga zamayeza athile
4. Imiba yemfuza
Imbali yentsapho eneengxaki zokuxhalaba inokunyusa amathuba okuba neengxaki ezifanayo. I-genetics inefuthe kwindlela abantu abasabela ngayo kuxinzelelo nakwiimeko zeemvakalelo.
5. Izinto ezinxulumene neziyobisi
Ezinye izinto zinokwenza iimpawu zokuxhalaba zibe mandundu okanye zibe negalelo kwiziqendu zoloyiko. Ezi zingabandakanya:
- Ukutya i-caffeine eninzi
- Utywala basebenzisa
- Izinto zokuzonwabisa
- Utshintsho olukhawulezileyo ekusebenziseni iziyobisi
Ziphathwa njani iingxaki zokuxhalaba kunye nokuhlaselwa luvalo?
Ukuba uyazibuza ukuba ungajongana njani noxinzelelo kunye nokuhlaselwa luloyiko, ukuqonda iindlela zonyango ezikhoyo kunokubonelela ngengcaciso. Iingcali zivavanya ukuba iziqendu zenzeka kangaphi kunye nezinto ezibangela ukuba zithintelwe. Iindlela zonyango eziqhelekileyo ziquka:
- Iindlela zokuzinceda zokulawula ixhala kunye nokuhlaselwa luloyiko
Iindlela ezahlukeneyo zokuzinceda zinokunceda ekunciphiseni ixhala okanye zenze kube lula ukulawula iimpawu zoloyiko. Ezi ziquka:
indlela yokwenza | Indlela yokuyisebenzisa |
Ukuphefumla ngesantya | Phefumla kancinci ngempumlo yakho imizuzwana emi-2 ukuya kwemine, uze ukhuphe umoya ixesha elide kabini. Phinda le mizuzu iliqela. |
4-4-8 Ukuphefumla | Phefumla ngempumlo yakho imizuzwana emi-4, ubambe imizuzwana emi-4, uze ukhuphe umoya kancinci imizuzwana esi-8. Phinda amaxesha amaninzi. |
Ukuncwina okujikelezayo | Tsala umoya kancinci ngempumlo yakho, ulandele ngokuphefumla umzuzwana omfutshane, uze uwukhuphe kancinci ngomlomo wakho. Phinda malunga nemizuzu emihlanu. |
Indlela ye-DARE | Thoba iingcinga ezixhalabisayo, vumela iimvakalelo endaweni yokulwa nazo, baleka uye kuzo kunokuba uzoyike, kwaye wenze omnye umsebenzi njengoko isiqendu siphela. |
Ukuhlaziya ingcinga | Qaphela iingcinga ezimbi ezinje ngokuthi “Kuthekani ukuba kukho into engalunganga kakhulu?” uze uzithathele indawo ngengcaciso ecacileyo yeemvakalelo. |
Iindlela zokuPhumla | Ukucamngca, ukuphumla kwemisipha okuqhubekayo, kunye nokubona izinto ngendlela ebonakalayo kunokunceda ekunciphiseni uxinzelelo kunye nokuxhalaba xa kusenziwa rhoqo. |
Iindlela Ezisempilweni | Ukulala rhoqo, ukwenza umthambo, ukutya ukutya okunesondlo, kunye nokulinganisela i-caffeine kunokuxhasa ulawulo lokuxhalaba ngokubanzi. |
Abantu abafumana iziqendu eziphindaphindiweyo banokungenelwa kukuhlola iindlela zonyango ezikhoyo zokuhlaselwa luloyiko kunye neengcali zonyango.
- Unyango lwezonyango lokuxhalaba kunye nokuhlaselwa luloyiko
Xa ixhala okanye ukuhlaselwa luloyiko luphindaphindeka, lunzima, okanye luchaphazela ubomi bemihla ngemihla, ingcali yezempilo inokuvavanya iimpawu kwaye icebise unyango olufanelekileyo. Iindlela eziqhelekileyo ziquka:
Indlela yonyango | Oko kubandakanya |
Unyango ngokuziPhatha kwengqondo (CBT) | Inceda ekuchongeni iindlela zokucinga ezingeluncedo kwaye iphuhlise iindlela ezisempilweni zokusabela kwiingcinga ezixhalabileyo kunye neempawu zoloyiko. |
Unyango lokuSebenza | Kancinci kancinci uzisa umntu kwiimeko okanye iimvakalelo ezoyikwayo kwindawo elawulwayo. Oku kunokunceda ekunciphiseni uloyiko olunxulumene nezinto ezithile ezibangela loo nto. |
Ukuxhatshazwa | Amayeza anjenge-sertraline, i-fluoxetine, i-citalopram, kunye ne-venlafaxine anokumiselwa kwiimeko ezithile zokuxhalaba okanye ezinxulumene noloyiko. Ukhetho luxhomekeke kwiimpawu zomntu kunye novavanyo lweklinikhi. |
Amayeza okulwa nokuxhalaba | I-Alprazolam, i-lorazepam, i-diazepam, kunye ne-clonazepam zimizekelo ye-benzodiazepines esetyenziselwa iimeko ezinxulumene nokuxhalaba. Ngenxa yokuba la mayeza anokubangela ukuxhomekeka, afuna ulwalathiso olucokisekileyo lwezonyango. |
Beta-iibhlokhi | I-Propranolol inganikwa kwezinye iimeko ukunceda ukulawula iimpawu zomzimba zokuxhalaba, ezifana nokubetha kwentliziyo ngokukhawuleza, ukubila, okanye ukungcangcazela. |
Unyango oludibeneyo | Ingcali yezempilo inokucebisa unyango kunye namayeza xa oku kulungele imeko yomntu. |
Ukuthatha Amanyathelo Afanelekileyo Okulawula Uxinzelelo Nokuhlaselwa Yingxolo
Uhlaselo loloyiko kunye nohlaselo loxinzelelo lunokubonakala lunzima, kodwa ukuqonda iindlela zabo kunokunceda abantu baqonde oko bakuvayo. Nangona zombini zibandakanya uloyiko kunye noxinzelelo, umahluko phakathi kohlaselo loloyiko kunye nohlaselo loxinzelelo usekwe ekuqaleni, ubunzulu, kunye nemiphumo yomzimba.
Ukuba iimpawu ziba zixhaphakile okanye ziqala ukuchaphazela imisebenzi yemihla ngemihla, ukufuna iingcebiso zeengcali kunokukunceda uchonge iindlela ezifanelekileyo zokuzilawula. Ukuba ujongene neengxaki zoloyiko kunye nokuxhalaba, cinga ngokubonisana noogqirha ukuze ufumane ulwalathiso olufanelekileyo kunye nonyango olulungiselelwe wena.
FAQ
01
Ngaba ixhala kunye nokuhlaselwa luloyiko ziyafana?
Hayi, ixhala kunye nokuhlaselwa luloyiko zizinto ezahlukeneyo. Ixhala lidla ngokukhula kancinci kancinci ngenxa yoxinzelelo, ngelixa ukuhlaselwa luloyiko kudla ngokubandakanya uloyiko olukhawulezileyo nolunamandla.
02
Ngaba ukuhlaselwa luloyiko kunokwenzeka ngaphandle kokukhathazeka?
Ewe, ukuhlaselwa luloyiko kunokwenzeka ngaphandle kokuxhalaba okuqhubekayo okanye isizathu esicacileyo. Nangona kunjalo, iziqendu eziphindaphindwayo zinokufuna uvavanyo lobuchwephesha.
03
Ngaba ukuhlaselwa luloyiko kuyingozi?
Ukuhlaselwa luloyiko akusoloko kuyingozi, kodwa iimpawu zalo zinokuba nzima kakhulu. Ingcebiso yezonyango inokunceda ekususeni ezinye iingxaki zempilo ezinokubakho.
04
Ngaba abantwana banokuba neengxaki zokukhathazeka nokuhlaselwa luloyiko?
Ewe, abantwana kunye nolutsha banokuba neempawu zokuxhalaba kunye noloyiko. Inkxaso kwangethuba inokubanceda bafunde iindlela eziphilileyo zokujongana neengxaki.
05
Ngaba ixhala kunye nokuhlaselwa luloyiko zinokuthintelwa?
Imisebenzi esempilweni, ulawulo loxinzelelo, kunye nenkxaso yobungcali inokunceda ukunciphisa ukuxhaphaka okanye ubukhali bokuxhalaba kunye nokuhlaselwa luloyiko. Ukuchonga izinto ezibangela oku kunye nokufuna inkxaso ngexesha elifanelekileyo kunokwenza kube lula ukulawula iimpawu.
Fumana iNgcebiso yezeMpilo yeeNgcali
Kungekudala kungeziwe
Ngo-Oktobha i-01. 2026
Psychology
Iminyaka engama-35 nangaphezulu ye-MA (Clinical Psy), i-B Ed, i-MHRM, i-MSCP
×
