Ngokocwaningo lwezenhlalo lwe-ADAA, lwaqhutshwa ngo-2007, cishe abantu abayizigidi eziyi-19 bahlushwa ama-phobias ahlukahlukene. Futhi kwabesifazane, kwatholakala isimo esibucayi esibucayi kabili njengamadoda. Ngesizathu esifanayo, kubalulekile ukwazi izindlela zokusebenza ne-subconscious, ukusiza ukuphuma esimweni sokushaqeka nokunganaki ngesikhathi esifushane.
Kuyini ukuhlaselwa ukwethuka?
Ukuhlaselwa kwe-Panic kuyinkathi enkulu futhi eside yokukhathazeka okungenangqondo. Kungahlala kusuka emizuzwini embalwa kuya emahoreni ambalwa. Izimpawu zokuhlaselwa kwenyathi - ukushaya kwenhliziyo okusheshayo, isiyezi, izinhlungu zesifuba, ama-spasms amathumbu, ukuphefumula nobunzima nokuphefumula nokungaqondi kwemvelo. Umuntu angakhala noma ahleke ngokwethuka, ngoba akakwazi ukuhlola ukuphepha kwendawo ezungezile futhi abhekane nemizwa yawo. Uma useduze, usizo olungcono kakhulu yizwi elizolile lokuchaza ukuthi akenzi lutho kuye futhi ufuna ukusiza ukuxazulula inkinga.
Ukuhlaselwa kwePanic kuyingozi nge-psyche
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Ungakuyeka Kanjani Ukuhlaselwa Kwethuka?
Vuma ukuthi unokuhlaselwa ukwethuka. Isinyathelo sokuqala sokuxazulula inkinga ukuqwashisa kwayo. Lapho nje usuyazi ngokuhlaselwa, kuzoba lula ukukunqoba futhi uxwayise ukuphindaphinda kwezimpawu ezifanayo.
Qala ukuphefumula okujulile. Gongula izandla ngesikebhe bese uletha ebusweni, uvala umlomo nekhala. Yenza umoya wokuphefumula ojulile ekhaleni nasemlonyeni. Umoya ovuthayo wagcwala nge-carbon dioxide, ngokusho kochwepheshe bezengqondo, usiza ukwehlisa umoya futhi wehlise ukushaya kwenhliziyo kube yi-pulse ejwayelekile.
Vala amehlo akho. Lapho usuvele uveze umoya wakho, ungaqhubeka nezinyathelo ezingokoqobo. Udinga ukuvela endaweni ezungezile bese uvala amehlo akho. Cabanga indawo emcabangweni lapho uhlala ulungile futhi uzolile - kungaba yifulethi, indlu yezwe, i-cafe oyithandayo noma oyithandayo. Akunandaba nendawo uqobo lwayo, kepha imizwa ehambisana nayo. Izinkumbulo ezinhle zivusa ukubopha ubuchopho, okuthumela amasiginali okuphendula ukumisa ukukhiqizwa kwe-adrenaline hormone: izitobha zokujuluka, ukushaya kwehlisa umoya kukhululwa ngemicabango ethusayo.
Ukunqoba ukwesaba, udinga ukucabanga ngendawo ephephile.
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Ukuphumula imisipha. Ukuzijwayeza okuhle ngemuva kwamandla kagesi ezinzwa - ukuzindla nokwelula. Sikucebisa ukuthi uthathe izifundo ezimbalwa kumqeqeshi we-yoga futhi ngezikhathi ezithile ukuya kuqeqesho lweqembu ejimini. Funda ukuphefumula izivivinyo, ngokwesibonelo, ekuhlolweni okujulile ngekhala futhi kukhuphuke kakhulu ngomlomo - lo mkhuba ukuvumela ukuthi uphume amandla ngokweqile futhi uphumule.
Sebenza amaphutha. Kufanele uqonde lokho kuvusa ukuhlaselwa ukwethuka. Hlala ubhale konke okukukhathazayo. Kungcono ukwenza lokhu ekuseni ngokushesha nje lapho uvuka ngenkathi ukwazi kucacile. Ukusindisa isizathu, ukuzixazulula ngokwakho noma uxhumane nodokotela wezengqondo ukuze uthole usizo.