Uwuxelela njani umahluko phakathi kohlaselo loxinzelelo kunye noloyiko

Imfundo yezeMpilo

Andizazi nexhala. Andikhumbuli ixesha ebomini bam ukuba andizange ndihanjelwe ziingcinga eziqhelekileyo zokukhathazeka kunye nokuba-ukuba-njani. Ngelixa ndinokuba nazo ezinye iimpawu zomzimba njengokunyuka kwenqanaba lentliziyo ngeziqendu zam zoxinzelelo, bekuhlala kukukhathazeka endixelela ukuba ixhala lalingunobangela.

Xa ngobunye ubusuku ndafikelwa sisifuthufuthu, ukubetha kwentliziyo, iintlungu esifubeni kunye nokubila, ndacinga ukuba ndimelwe yintliziyo. Andizange ndizive ndixhalabile-ubuncinci de ndacinga ukuba ndiyafa-ke andikhange ndicinge ukuba kungenzeka ukuba oku kubangelwa luxinzelelo. Imkile emva kwesiqingatha seyure, kwaye ndiye ndabona ukuba ndilungile. Xa iphinde yenzeka kwakhona emva kweeveki ezimbalwa, ndathetha nogqirha wam ndafumanisa ukuba bendinokuphakuzela.

Ukuhlaselwa kwexhala kunye neentlanzi zihlala zisetyenziswa ngokungafaniyo-kodwa kukho umahluko ophambili phakathi kwezi zinto zimbini.

'Uhlaselo lokuxhalaba' ligama eliqhelekileyo lokuziva unoxinzelelo oluphezulu olwakha ngokubanzi ngokuhamba kwexesha ngenxa yokuxhalaba okukhulu, utsho Shana Olmstead , MA, LMHC, ugqirha wezengqondo eKirkland, eWashington. Uhlaselo loloyiko lunokuziva ngathi luphuma luhlaza okwesibhakabhaka, kwaye kunokubangelwa luxinzelelo okanye uxinzelelo kodwa kungenzeki ngexesha loxinzelelo.

Zithini iimpawu zohlaselo loxinzelelo ngokuchasene nokuhlaselwa kukothuka?

Uphawu	Ukuxhalaba	Uloyiko
Ukuxhalaba okugqithisileyo	Ewe	Ngamaxesha athile
Kunzima ukugxila	Ewe	Kunqabile
Ukucaphuka	Ewe	Kunqabile
Ukungazinzi	Ewe	Kunqabile
Ukudinwa	Ewe	Kunqabile
Ukuxhatshazwa kwezihlunu	Ewe	Kunqabile
Ukuphazamiseka ebuthongweni	Ewe	Kunqabile
Ukwanda kwempendulo eyothusayo	Ewe	Kunqabile
Ukunyuka kwentliziyo / ukubetha kwentliziyo / ukubetha kwentliziyo	Ewe	Ewe
Ukuba nesiyezi	Ewe	Ewe
Imvakalelo zokuphefumla okufutshane / ubunzima bokuphefumla	Ewe	Ewe
Imvakalelo zento engeyonyani	Kunqabile	Ewe
Ndiziva ndikhutshiwe kuwe	Kunqabile	Ewe
Uloyiko lokuphulukana nolawulo okanye ukuphambana	Kunqabile	Ewe
Ukoyika ukufa	Kunqabile	Ewe
Ukubila okugqithisileyo	Kunqabile	Ewe
Ukungcangcazela okanye ukungcangcazela	Kunqabile	Ewe
Ndiziva ndikrwitshiwe	Kunqabile	Ewe
Iintlungu zesifuba	Kunqabile	Ewe
Isihlunu okanye ukukhathazeka esiswini	Kunqabile	Ewe
Ndiziva ndinentloko elula, ndingazinzanga, okanye ndityhafile	Kunqabile	Ewe
Ubungqindilili beemvakalelo zokutswina	Kunqabile	Ewe
Ukugodola	Kunqabile	Ewe
Kushushu	Kunqabile	Ewe

Uwuxelela njani umahluko phakathi kohlaselo loxinzelelo kunye noloyiko

Uhlaselo loxinzelelo lubangelwa kukunyuka kokukhathazeka ekuphenduleni imeko yoxinzelelo lwangaphakathi okanye lwangaphakathi, utsho. USharon D. Thomas , MS, LCMHC, umcebisi ngezempilo wezengqondo onelayisensi kumaZiko okuNakekela iMindPath eRaleigh, North Carolina. Olu xhala luyakha kwaye ukugqithisa koxinzelelo kuya kuba nzima, okunokuziva ngathi kukuhlaselwa.

Uhlaselo loloyiko luchukunyiswa ngokufanayo luxinzelelo lwangaphakathi / lwangaphandle, utshilo uThomas, kodwa endaweni yokwenyuka okanye yokwakha impendulo kuxinzelelo lohlaselo loxinzelelo, iimpendulo zoloyiko ziyakhawuleza, zinamandla, kwaye ziphazamisa kakhulu amandla omntu okusebenza ekuphenduleni kuloyiko.

Ukuxhalaba:

• Ngaba ayisiyiyo imeko eyamkelweyo, kodwa endaweni yexesha eliqhelekileyo leemvakalelo zokunyuka koxinzelelo. (Zihlala ziyimpawu yesifo esaziwayo soxinzelelo.)
• Ngaba baphendula uxinzelelo (lokwenyani okanye olubonakalayo).
• Yiza kancinci kwaye wakhe ngokuxhalaba okugqithileyo.
• Ungaziva ungaphaya.
• Ngaba ijolise ngakumbi ekucingeni, kodwa inokuba neempawu zomzimba.

Uhlaselo loloyiko:

• Ziyaziwa njengemeko yokuchonga isifo, zihlala ziyinxalenye yesifo sokuphakuzela.
• Yiza ngequbuliso kwaye ube neempawu eziphakama ngaphakathi kwemizuzu yokuqala kohlaselo.
• Zinzulu.
• Ngaba kungenxa yoxinzelelo olusisiseko, kodwa akwenzeki ngexesha loxinzelelo okanye uxinzelelo.
• Yenzeka kwiziqendu, ezinokuthi okanye ezingaphinde zenzeke.
• Zinokwenzeka ngokwazo okanye njengenxalenye yesifo esahlukileyo soxinzelelo njengokuxhalaba ekuhlaleni, uxinzelelo ngokubanzi, okanye iphobia ethile.
• Ubuncinane zine iimpawu zokuhlaselwa kukothuka ezenzeka kwisiqendu esinye.
• Ngokwesiqhelo ihlala phakathi kwemizuzu engama-20 ukuya kwengama-30, kwaye kunqabile ukuba ibe ngaphezulu kweyure.

Yintoni omele uyenze ngexesha lokuhlaselwa

Injongo yohlaselo kunye noxinzelelo kukuzola. Kukho amanyathelo kwangoko anokuthathwa ukunceda kuzo zombini iintlobo zokuhlaselwa.

1. Zama ukuzithoba ngokuphefumla nzulu ukubala kwesine, nokuphefumlela ngaphandle ukubala kwesithandathu. Emva koko phinda. Oku kunceda ukucothisa ukuphefumla kunye nokubetha kwentliziyo yakho kwaye kudale ukuziva uzolile.
2. Ziqhelise ukukhumbula nge umthambo 5-4-3-2-1. Qaphela izinto ezintlanu ozibonayo, izinto ezine onokuziva, izinto ezintathu onokuzichukumisa, izinto ezimbini onokuziva, kunye nento enye onokuthi uyingcamle. Chola okanye uchukumise izinto uqaphele izinto zazo: Ngaba zithambile okanye zinzima? Anombala mni? Ngaba zinzima okanye zilula?
3. Ziqhelise ukuphumla kwezihlunu eziqhubekayo. Ukuqala ngeenyawo, xinanisa umsipha ngamnye emzimbeni imizuzwana engama-30 kunye nokukhululwa, kube nye ngexesha.
4. Ukuzithetha. Zikhumbuze ukhuselekile kwaye oku kuyakudlula.
5. Funa uncedo ngokuthetha nomhlobo wakho, ingcali yezonyango, okanye nabani na ozolileyo ngalo mzuzu.

Unyango loxinzelelo kunye nokuphindaphindeka kokuhlaselwa kukothuka kuxhomekeke kwisizathu sabo. Kubalulekile ukubona ugqirha ukuze afumane isifo esifanelekileyo. Unyango loxinzelelo kunye nexhala lokuphazamiseka kunokubandakanya:

1. Utshintsho kwindlela yokuphila. Ukuziqhelanisa nokuzilolonga okunjengeyoga, ukuzilolonga rhoqo, ukufumana konele lala , kunye nokuphepha ukuvuselela njengokutshaya kunye ne-caffeine kunokunceda kwiimvakalelo zoxinzelelo ngokubanzi.
2. Unyango lokuziphatha okuqinisekileyo (CBT). Ukujolisa kwindlela yokucinga kunye nokuziphatha.
3. Unyango lokubonisa. Ukuphinda-phinda ukuzwa uloyiko kwisimo esilawulwayo esinokubangela uloyiko oluncinci ekuhambeni kwexesha. Ngoxinzelelo okanye ukoyikeka okubangelwa yi-phobia, oku kunokubandakanya ukubhencwa kwi-phobia trigger.
4. Amayeza. Ixhala kunye nokuphazamiseka kukuphazamiseka kunganyangwa ngamayeza athathwa rhoqo, njenge iziyobisi njenge Iprozac , Zoloft , Paxil , ILexapro , okanye UCelexa . Uhlaselo lonyango lunokunyangwa ngamayeza asebenza ngokukhawuleza okuxhalabisa njenge-benzodiazepines enje Xanax okanye Ativan . I-Benzodiazepines inokuba ngumkhwa, kwaye ukusetyenziswa kwazo kufuneka kubekwe esweni ngononophelo ngumboneleli wezempilo. Ukudakumba banako ichaphazela abantu abohlukeneyo ngeendlela ezahlukeneyo -Landela izikhokelo zomboneleli wakho wezempilo.

Ngaba ukuxhalaba kunye nokuhlaselwa yingozi?

Ngelixa uxinzelelo kunye nohlaselo loloyiko luziva luxinzelelo olukhulu, kunjalo ayinabungozi ngokwabo.

Oko kwathiwa, okokuqala xa umntu efumana ezi mpawu, kuya kufuneka aye kwi-ER ukuze akhuphe into ebaluleke ngakumbi njengokuhlaselwa kwentliziyo okanye igazi.

Abantu abanamaxhala aphindaphindiweyo okanye uhlaselo loloyiko bahlala beqala ukuqonda iimvakalelo kwaye bayakwazi ukwahlula kubo into enzulu ngakumbi .

Ukuxhalaba kunye nokuhlaselwa kukothuka kunqabile ukuhlala ngaphezulu kweyure, kwaye kuhlala kungaphantsi kwesiqingatha seyure. Ukuba iimpawu zihlala ixesha elide kunesiqhelo, zinamandla kakhulu, ziziva zahlukile kunesiqhelo, ungaphenduli kwimizamo yokwehlisa umoya, zineempawu ezingahambelaniyo nohlaselo loloyiko (njengentlungu eqaqamba emhlathini okanye ezantsi Nokuba yeyiphi ingalo), okanye kukho umbuzo onokuba yenye into ngaphandle koxinzelelo okanye uloyiko, yiya kwi-ER.

Ngelixa ukuxhalaba kunye nokuhlaselwa kukothuka ngokwabo kungeyongozi, kunokuba luphawu lweemeko ezinzima. Kubalulekile ukubona umboneleli wezempilo ukuvavanya iimeko zomzimba, kunye nokufumana unobangela othile wohlaselo.

Oonobangela kunye nemingcipheko yokuphazamiseka

Ukuxhalaba kunye nokuhlaselwa kukothuka kunokubangelwa kukuphazamiseka koxinzelelo, kodwa uhlaselo lophaphileyo lunokuba nezizathu ezingadibaniyo nempilo yengqondo, kubandakanya :

• I-Mitral valve prolapse (ingxaki encinci yentliziyo eyenzekayo xa enye yezivalo zentliziyo ingavali ngokuchanekileyo.)
• Hyperthyroidism (i-thyroid gland)
• Hypoglycemia (iswekile esezantsi yegazi)
• Ukusetyenziswa okukhuthazayo (amphetamines, icocaine, icaffeine)
• Ukurhoxiswa kwamayeza

Kukho izinto ezimbalwa ezonyusa umngcipheko wokuba nexhala lokuphazamiseka. Ziquka:

• Ukuba ngumfazi. Abafazi kabini kunokwenzeka Ukufumana ukuphazamiseka kukothuka kunamadoda.
• Imfuza. Ukuphazamiseka kwengqondo kunokuhamba kwiintsapho.
• Ubudala. Ukuphazamiseka kwesoyiko kuhlala kuqala phakathi kweminyaka yeshumi elivisayo kunye neminyaka engamashumi amane.
• Unobangela. UKUYA isiganeko esinoxinzelelo njengokulahlekelwa ngumsebenzi, ukwenzakala, okanye ukuxhatshazwa (okudlulileyo okanye okwangoku) -okanye neziganeko ezonwabisayo ezinje ngomtshato okanye ukuzalwa komntwana-zinokwandisa amathuba okuhlaselwa kukuphakuzela.
• Iimeko zempilo yengqondo. Ukuhlaselwa kukothuka kunokuba luphawu lweemeko zempilo yengqondo ezinjenge-agoraphobia, ukudakumba , okanye iingxaki zoxinzelelo.
• Ukuphazamiseka kokusetyenziswa kweziyobisi. Utywala kunye nokusetyenziswa kweziyobisi, ngokunjalo ukutshaya , Unokudala iimvakalelo ezinje ngobunzima bentloko okanye ukubetha kwentliziyo okukhawulezayo okungakhokelela kwiimvakalelo zoxinzelelo.

Ngoku ukuba ndiyazi ukuba uloyiko lwam luvakala njani, ndiyakwazi ukuthetha ngokwam. Ngokwazi okwenzekayo, ndingazixelela ukuba oku kushushu ngesiquphe kuthetha ukuba ndiza kuphazamiseka, kwaye ndingazilungiselela. Ngoncedo rhoqo isiqhelo seyeza , izixhobo zokuzinceda ndizole, kunye nokuqonda okwenzekayo kum, uhlaselo lwam loloyiko luye lwalawuleka ngakumbi kwaye uxinzelelo lwam luphelele.

Ukuhlaselwa kukuphakuzela kunye noxinzelelo kuyothusa kwaye kuyaphazamisa-kodwa ngoncedo nonyango, kunokuba ngcono.