Ususa njani i-panic attack?

Ususa njani i-panic attack?

Uloyiko olubangelwa luloyiko lubangela ukuba abantu ababandezelekileyo babe nemvakalelo eyoyikeka yaye mhlawumbi ebulalayo.” Ibinzana elithi “panic attack” libhekisela kuloyiko olukhawulezayo nolukhawulezayo olukhokelela kwiimpawu eziqatha ezingokomzimba ezinokuthi ubani angakwazi ukuzibamba.

Yiyo loo nto iwebhusayithi yezempilo yaseBoldsky inikezela ngeengcebiso ezisithoba ezahlukeneyo zokuthintela okanye ukulawula uhlaselo loloyiko, ngolu hlobo lulandelayo:

1- Ukucela ingcebiso

Unyango lokuziphatha kwengqondo kunye nezinye iintlobo zeengcebiso zinokunceda abantu abanokuhlaselwa kwe-panic ngokutshintsha indlela abantu ababona ngayo iimeko ezinzima okanye ezoyikisayo kunye nokufumana iindlela ezintsha zokujongana nazo.

I-2- Ukwazi iimpawu ze-panic attack

Umntu unokuzikhumbuza kangangoko ukuba iimpawu azivayo ngexesha lohlaselo zezokwexeshana kwaye ziya kudlula kwaye zilungile.

3- Ukugcina ingqondo iphaphile

Ingqondo inokukunceda uphephe ukuziva unqanyuliwe kwinyani ebangelwa yi-panic attack.Kubandakanya ukuziqhelanisa nokuqaphela, ukugxila ingqalelo yakho ngoku kunye nokuqaphela imeko yakho, kunye nokucamngca ukunciphisa uxinzelelo kunye nokunceda uphumle.

4- Yenza umthambo olula

Ukuzilolonga rhoqo kunokugcina umzimba usempilweni kwaye ukhuthaze impilo yengqondo.Xa uziva uxinezelekile, hyper okanye kunzima ukuphefumla, kufuneka uphumle okanye ukhethe umsebenzi ophakathi njengokuhamba, ukuqubha okanye i-yoga.

5- ukuphefumla nzulu

I-Hyperventilation yimpawu yokuhlaselwa kwe-panic enokunyusa ukwesaba, kunye nokuphefumula okunzulu, kunokunciphisa iimpawu zokuphazamiseka ngexesha lokuhlaselwa.

I-6-Iindlela zokuPhucula iMuscle ngexesha loHlaselo lwe-Panic

Ngokufana nokuphefumla ngokunzulu, obu buchule bunokunceda ekunciphiseni uxinzelelo nokukhuthaza ukuphumla, kuba banokukwazi ukunqanda ukuhlaselwa luloyiko ngokulawula indlela osabela ngayo umzimba kulo kangangoko kunokwenzeka.

7-Khawube nomfanekiso-ngqondweni wento emnandi

Ubuchule bokubona okukhokelwayo bunokunciphisa uxinzelelo kunye nokuxhalaba.Ukuchitha ixesha ngaphandle okanye nokuba nomfanekiso-ngqondweni wembonakalo-mhlaba kunganceda ukunyanga kunye nokulwa nonxunguphalo.

8- Lavender

Ioli yeLavender njengeyeza lemveli inokunceda ukunciphisa uxinzelelo kunye nokunceda ukuphumla.

9- Thatha amayeza

Amanye amayeza angasetyenziselwa ukunyanga iimpawu zokuphazamiseka xa zivela, kodwa oogqirha batusa ukuba basebenzise kuphela kwixesha elifutshane kunye nexesha likaxakeka, ngelixa i-antidepressants inokumiselwa ukusetyenziswa kwexesha elide kwezinye iimeko.