Ukuhlaselwa ukwethuka kungukuhlaselwa phakathi kwezinhlobo ezahlukene ze-neurosis futhi zenzeke kaningi zivela kubantu abasha abaphilile. Banjenge-migraine - kungaba lapho, noma abanjalo. Isikhali esikhulu sokuhlaselwa ukwethuka kungazelelwe. Kepha ungakuqeda kanye nakubo bonke.
Isiwohlololo
Igama elithi "ukwethuka" kwavela ngaphezu kweminyaka engama-20 edlule, ngaphambi kokuba le mbuso ibizwa ngokuthi yinkinga yemithi yomoya. Ukuhlaselwa kokwesaba kwezilwane okungalawulwa kwenzeka ngokuzumayo nokuthi u-avalanche uqiniswa kangakanani emizuzwini embalwa yokuqala kuze kube yilapho ifinyelela phezulu kwayo, khona-ke iya ehlelweni. Isimo sokungakhululeki ngokomzimba nangokomzwelo singahlala cishe ngehora, kepha imvamisa ayikho ngaphezu kwemizuzu eyi-15. Imizuzu engu-15 ye-hellish.Umbuthano ononya
Ngesikhathi sokuhlaselwa, ukwehluleka kuhamba ngokushesha ezinhlelweni ezimbili: uvalo nangamathambo. Futhi uma ukwesaba nokukhathazeka (ngokuzumayo) singakwazi ukukubona futhi sikuthathe ukuze sikubone futhi kuqaphele ukwehluleka kwenhliziyo akulula kangako. Enye yezinketho ezivame kakhulu zokuhlaselwa kwezitshalo ngokuhlaselwa ukwethuka - ngohlobo lwezinkinga zenhliziyo, lapho kunobudlova emkhakheni wenhliziyo noma ukuhlukunyezwa okucacile, umuzwa wokuphakamisa umfutho wegazi noma wangempela ukuphakamisa.
Kalula nje, inhliziyo ingqongqozwe phansi isigqi, ilwela ukugxila esifubeni futhi konke kucindezela kakhulu, kube sengathi undiza kusuka phansi ngo-115. Emphinjeni kukhona i-com, evimbela ukuphefumula, uyahlupheka futhi kuphahlazeka kwesibili lapha - futhi kungazelelwe inhliziyo izoma ngokuphelele. Futhi lokhu kuvela igagasi elisha le-panic. Umbuthano ononya.
Iziko
Ukuhlaselwa ukwethuka akuhlobene nezimo ezithile noma ukucindezelwa (ukuhlolwa, scandal, isikhala esivaliwe, ukuphakama, nokunye). Zivela ngokuzenzekelayo, ukuhlasela kuthatha imizuzu embalwa, kufinyelela inani lakhe eliphakeme futhi kuhlala imizuzu embalwa. Ukunquma ukuhlaselwa kwesabayo kufanele kube okungenani izimpawu ezi-4:
Izimpawu Zokuvikela
* Ukuqiniswa kwenhliziyo okuqinisiwe noma okusheshayo; * ukujuluka; * Jitter noma ukuzamazama; * Umlomo owomile (awubangelwa ukwamukelwa kwezidakamizwa noma ukomisa).Izimpawu ezihlobene nesifuba nesisu
* Ubunzima ekuphefumuleni; * Umuzwa wokugcwala; com emphinjeni * Ubuhlungu noma ukungakhululeki esifubeni; * Isicanucanu noma isisu esiswini (ngokwesibonelo, esivutha esiswini);
Izimpawu ezihlobene nesimo sengqondo
* Isiyezi, ukungazinzi kokwazi, ukuthunyelwa; * Umuzwa wokuthi izinto azinangqondo noma ezakho ngithuthekile noma "akulungile lapha" (ukubekezela); * Ukwesaba ukulahleka kokulawula, ukuhlanya noma ukufa okuzayo;* Ukwesaba kufa;
Izimpawu ezijwayelekile
* Amagagasi noma umuzwa we-chill; * Ukuzindla noma umuzwa wokudiliza.
Unganqoba kanjani
Ukuhlaselwa kwePanic okungenani kanye empilweni kubonwe cishe wonke umuntu, kepha uma ephindaphindwa, noma ngabe ahlobene nokuxineka noma ukusebenza ngokweqile, ngoba ukuhlaselwa kwephaneli kuyinkinga ye-panitic.
Vele, i-psychotherapy izosiza lapha, ngoba noma yikuphi ukuphazamiseka kungumphumela wokucindezela okude ngokomzwelo okuhambisana nezinkinga zomuntu siqu noma ezingalungiswa. Kuzwakala kukukhathazeke, kepha ukusinda kokuhlaselwa okungenani kanye, uzoqhubeka nakho konke ukuqeda kanye naphakade.
Akukho ukwesaba
Ungalawula futhi ukuhlaselwa ukwethuka. Okokuqala, kudingeka uqonde ngokusobala: Ukuhlaselwa kwePanic kungukuphuma kwe-adrenaline ekuphelweni kwezinzwa. Umzimba wokuvikela ingqondo. Angiphinde.Okwesibili, noma ngabe kwakuyimiphumela emibi futhi engemihle kangakanani imiphumela yokuqhuma kwe-adrenaline ", usazophela. Ukubona ukuthi noma yikuphi ukuhlaselwa kumane nje kuyigagasi elihlanganisa futhi masinyane emuva, ungaqala ukulawula isimo sakho.
Phefumula!
Ukuze usinde ekuhlaselweni ngokushesha okukhulu, funda ukuphefumula. Inketho ephelele ingu-4 inhale / ukuphefumula ngomzuzu. Funda ekhaya, esimweni sokuphumula, ukwehlisa umoya wakho. Lapho ngisho nokuhlaselwa okungazelelwe kuzokwehla, uzobe usulungile. Ezifanekisweni zokuqala ze-avalanche ezizayo (ukushaya kwenhliziyo okusheshayo, izintende ezikhukhuliwe), zithambekele ekujuleni kwemizuzwana emi-5, ngemuva kokumisa isikhashana, kancane kancane, imizuzu eyi-10.
Ngasikhathi sinye, kungcono ukulala phansi, vala amehlo akho bese unikeza izicubu ukuba "ngephutha." Ukuphefumula ngonembeza, ngezindleko. Ekuqaleni kuze kubehlanu, bese kube kanye noma ezimbili bese zisuka kweyishumi kuya kweyishumi. Ama-inhales anjalo - amalangabi nokuhlaselwa kwenza buthaka ngokushesha futhi kuzophela.