Ukuqeda kanjani ukuhlaselwa kwe-panic?

Ukuqeda kanjani ukuhlaselwa kwe-panic?

Ukwethuka kubangela umuzwa wokwethuka futhi ngokunokwenzeka obulalayo kubantu abaphethwe yilo.” Inkulumo ethi “panic attack” ibhekisela emuzweni osheshayo nosheshayo wokwesaba okukhulu okuholela ezimpawu ezinzima ezingokomzimba umuntu angase ahluleke ukuzilawula.

Kungakho iwebhusayithi yezempilo yakwa-Boldsky inikeza amathiphu ayisishiyagalolunye ahlukene okuvimbela noma ukulawula ukuhlaselwa ukwethuka, ngale ndlela elandelayo:

1- Ukucela iseluleko

Ukwelashwa kokuziphatha kwengqondo kanye nezinye izinhlobo zokwelulekwa kungasiza abantu abanovalo ngokushintsha indlela abantu ababona ngayo izimo ezinzima noma ezesabekayo futhi bathole izindlela ezintsha zokubhekana nazo.

2- Ukwazi izimpawu ze-panic attack

Umuntu angazikhumbuza ngangokunokwenzeka ukuthi izimpawu azizwayo ngesikhathi sokuhlasela ezesikhashana futhi zizodlula nokuthi ziphilile.

3- Ukugcina ingqondo iqaphile

Ukuqaphela kungakusiza ugweme ukuzizwa unqanyuliwe ngokoqobo okubangelwa ukuhlaselwa uvalo.Kuhilela ukuzijwayeza ukucabangela, ukugxilisa ukunaka kwakho okwamanje kanye nokuqaphela isimo sakho, nokuzindla ukuze unciphise ingcindezi futhi kukusize uphumule.

4- Yenza ukuzivocavoca okulula

Ukuzivocavoca njalo kungagcina umzimba unempilo futhi kukhuthaze impilo yengqondo. Uma uzizwa ucindezelekile, ucindezelekile noma kunzima ukuphefumula, kufanele uphumule noma ukhethe umsebenzi omaphakathi njengokuhamba, ukubhukuda noma i-yoga.

5- ukuphefumula okujulile

I-Hyperventilation iyisibonakaliso sokuhlaselwa kwesibindi okungandisa ukwesaba, futhi ukuphefumula okujulile, futhi, kunganciphisa izimpawu zokwethuka ngesikhathi sokuhlasela.

I-6- Izindlela Zokuphumula Kwemisipha Ngesikhathi Sokuhlasela Kwe-Panic

Ngokufana nokuphefumula okujulile, lezi zindlela zingasiza ekunciphiseni ukucindezeleka futhi zikhuthaze ukuphumula, ngoba zingakwazi ukumisa ukuhlaselwa kokwesaba ngokulawula indlela umzimba osabela ngayo kukho ngangokunokwenzeka.

7-Cabanga okuthile okujabulisayo

Izindlela zokubuka ngeso eziqondisiwe zinganciphisa ingcindezi nokukhathazeka. Ukuchitha isikhathi ungaphandle noma ngisho nokucabanga ukuma kwezwe kungasiza ukwelapha futhi kulwe nokukhathazeka.

8 - i-lavender

Amafutha e-lavender njengekhambi lendabuko angasiza ekunciphiseni ukucindezeleka nokusiza ukuphumula.

9- Thatha imithi

Eminye imithi ingasetshenziswa ukwelapha izimpawu zokwethuka lapho zenzeka, kodwa odokotela batusa ukuyisebenzisa kuphela ngesikhathi esifushane kanye nezimo eziphuthumayo, kuyilapho ama-antidepressants angase abekwe ukuthi asetshenziswe isikhathi eside kwezinye izimo.