Ukuhlaselwa uvalo kuyinto kuphela labo abaye babhekana nakho abaqonda ngempela ukuthi kungaba buhlungu kangakanani . Kuchazwa njengokuqala ngokuzumayo kokwesaba okukhulu noma ukungakhululeki okufinyelela esicongweni ngemizuzu embalwa, okubangela impendulo yokulwa noma yokubaleka ngisho noma kungekho ngozi yangempela. Ngokuvamile kuhlanganisa ukujuluka kanye nokushaya kwenhliziyo okusheshayo kangangokuthi kungakholisa abantu ukuthi bahlaselwa yinhliziyo noma isifo sohlangothi. Kodwa-ke, abaningi bayavuma ukuthi ingxenye embi kakhulu umuzwa wokwesaba okukhulu kanye nenkolelo yokuthi balahlekelwa ukulawula, bayahlanya, noma babhekene nokufa okuseduze.
Kuyini ngempela ukuhlaselwa uvalo futhi ungakubona kanjani?
Ukuhlaselwa uvalo kuyisiqephu esibi kakhulu sokwesaba okukhulu okubangelwa uhlelo lokusinda komzimba, ngokuvamile njengesaziso esingamanga . Lezi ziqephu zingavela ngokungalindelekile noma zixhunywe ezimweni ezithile. Kubalulekile ukuhlukanisa nokukhathazeka okuvamile: kuyilapho ukukhathazeka kuyinkinga eqhubekayo futhi engapheli, ukuhlaselwa uvalo kuwukuqhuma okukhulu, okuthatha isikhathi esifushane , okuvame ukungadluli imizuzu engama-20 kuya kwengama-30.
Ukuze sikubone lokhu, kumelwe sinake izimpawu, ezivame ukuhlukaniswa ngezigaba ezintathu eziyinhloko:
- Izimpawu zenhliziyo nemithambo yegazi kanye nokuphefumula: Ukushaya kwenhliziyo okunamandla, i-tachycardia, ubuhlungu besifuba, ubunzima bokuphefumula (ukuphelelwa umoya), umuzwa wokuminyana noma ukuminyana.
- Izimpawu Zezinzwa Nezinzwa: Ukuzungeza, ukungahlaliseki, ukuzizwa ubuthakathaka, ukuqaqamba noma ukuba ndikindiki emilenzeni (i-paresthesias), ukubanda noma ukushisa okukhulu.
- Izimpawu Zengqondo: Ukungaziqondi izinto (ukuzizwa sengathi indawo iyindawo engavamile), ukungazazi izinto (ukuzizwa ungelutho), ukwesaba ukufa okukhulu, kanye nobunzima bokugxilisa ingqondo.
Kukhona nezimpawu ezingavamile njenge- tinnitus (ukukhala ezindlebeni) noma ukuphazamiseka kokubona okubizwa ngokuthi ama-scotomas. Kwezinye izimo, lokhu kuhlaselwa kungenzeka ngisho nalapho umuntu elele, okubangela ukuvuka ngokuzumayo okubangelwa ukujuluka ebusuku.
Izimbangela kanye nezici eziyingozi zesifo sokwesaba
Uma ukuhlaselwa kuba njalo futhi kuphindaphindeka, futhi umuntu eqala ukuphila ngokwesaba ukuthi kuzophindaphindeka, sikhuluma ngesifo sokwesaba . Izimbangela ziningi kakhulu:
- Izakhi zofuzo kanye ne-Biology: Kukhona ukuthambekela kofuzo kanye noshintsho kuma-neurotransmitter anjenge i-serotonin ne-norepinephrine.
- I-Psychology Yomuntu Ngamunye: Ukuthambekela kokubhubhisa, ukufuna ukuphelela, kanye nokuzwela okukhulu ezinguqukweni zangaphakathi emzimbeni (ukuphaphama ngokweqile).
- Imvelo: Izimo zokucindezeleka okukhulu, njengokulahlekelwa othandekayo noma izinguquko ezinkulu empilweni, kanye nokusetshenziswa ngokweqile kwezidakamizwa i-caffeine, i-nicotine noma utshwala.
Amasu asheshayo okulawula ukuhlaselwa uvalo
Ngenhlanhla, kunezindlela ezingasisiza sizole ngesikhathi sokuhlaselwa uvalo. Ukuphefumula kancane, esiswini kungasisiza siphinde silawule isimiso sethu sezinzwa . Kunconywa ukuthi uphefumule ngekhala ngenkathi ubala kuze kube kane, ubambe umzuzwana, bese ukhipha umoya kancane ngomlomo. Ukugwema ukuphefumula ngokushesha kubalulekile ukuvimbela ukuphefumula ngokweqile.
Ezinye izenzo ezisebenzayo zifaka:
- Ukuvuselelwa kokushisa: Ukuthela amanzi abandayo ebusweni bethu kusiza ukunciphisa ukushaya kwenhliziyo nokuphula umhubhe wengqondo wokwesaba.
- Amasu ezinzwa amahlanu: Qamba ngokuzwakalayo izinto ezi-5 ozibonayo, ezi-4 ozizwayo, ezi-3 ozithintayo, ezi-2 ozinukayo kanye nezi-1 ozinambithayo ukuze uphinde uhlangane nesikhathi samanje.
- Gxila entweni: Khetha into eseduze bese uchaza imibala yayo, izimo, kanye nokuthungwa kwayo ngokuningiliziwe.
- Ukusetshenziswa kwama-mantra: Ukuphindaphinda imishwana efana "Lokhu kungokwesikhashana futhi kuzodlula." ukuze kucatshangelwe lokho okuhlangenwe nakho.
Ukuhlikihla isikhumba sakho sekhanda kunciphisa amazinga e-cortisol futhi kwandisa amazinga e-serotonin kanye ne-dopamine. Kuphinde kuthuthukise ukujikeleza kwegazi ebuchosheni futhi kunciphisa ukucindezeleka kwemisipha entanyeni. Ukusebenzisa uwoyela obalulekile we-lavender kuzuzisa kakhulu ngenxa yezakhiwo zawo zokuzola.
Ukunyakazisa umzimba wakho wonke kungaba nezinzuzo zemizwa . Le ndlela ihilela ukuhamba ngendlela evamile, njengokungathi ufuna ukususa ukwesaba okubambelele emzimbeni wakho, okuvumela ukukhululwa ngokomzimba kokucindezeleka okuqongelelekile.
Ngokombono wokudla okunempilo, ukudla ushokoledi omnyama kunganciphisa ukwethuka ngenxa yokuceba kwawo ku-magnesium (iminerali ezolisayo), i-tryptophan (isandulela serotonin) kanye ne-theobromine, okuphakamisa isimo sengqondo.
Ukwelashwa kochwepheshe kanye nokululama kwesikhathi eside
Ukuhlaselwa uvalo kungelapheka. Indinganiso yegolide yi -Cognitive Behavioral Therapy (CBT) , esiza ekuhleleni kabusha ukucabanga okubi futhi isebenzisa ukuvezwa kokuqonda ukuze isize isiguli siyeke ukwesaba imizwa yaso engokomzimba.
Ezimweni ezimbi kakhulu, ukwelashwa ngemithi kungasetshenziswa ngaphansi kokuqashwa kwengqondo. Ama-Selective serotonin reuptake inhibitors (SSRIs) ngokuvamile ayimithi yokuqala. Ama-Benzodiazepines angasetshenziswa ukuze kutholakale impumuzo esheshayo, kodwa ngokuqapha ngenxa yengozi yokuthembela kuwo.
Ukugcina indlela yokuphila enempilo kuyinto engcono kakhulu: ukuvivinya umzimba njalo (ukuhamba noma ukubhukuda ukuze ukhiphe ama-endorphin), ukulala okuphumuzayo, nokugwema izinto ezivuselelayo. Ukufuna ukwesekwa ngokomzwelo kubangani, emndenini, noma kubelaphi kubalulekile, njengoba ukwabelana ngolwazi kunciphisa imizwa yokuzihlukanisa.
Ukungazinaki lezi zigameko kungaholela ezinkingeni ezifana ne -agoraphobia , ukuhlukaniswa nabantu, noma ukucindezeleka. Ngakho-ke, ukuxilongwa okuhlukile nodokotela kubalulekile ukuze kuqedwe izinkinga zenhliziyo noma zokuphefumula futhi kuqale indlela eya enhlalakahleni engokomzwelo.
Ukufunda ukuphatha lezi zimo ezibucayi kuhilela ukuqonda ukuthi, nakuba umuzwa uyesabeka, ukuhlaselwa uvalo akusongeli impilo. Ngamasu okuphumula, ukwesekwa kochwepheshe, kanye nokuqonda izimbangela zakho, kungenzeka ukuthi uthole inkululeko nokuthula kwengqondo empilweni yakho yansuku zonke.