Igikangiro cya Panike: Ibimenyetso, Impamvu n’Inzira zo Kugira Ubufasha

Panik Atak ni iki?

Panik atak ni imimerere itunguranye irangwa n’ubwoba bwinshi, impagarara n’ibimenyetso by’umubiri, ishobora kugira ingaruka mbi ku buzima bwa buri munsi bw’umuntu. Mu gihe cy’iyi ataki, abantu benshi bashobora kumva basa n’abafite ikibazo cy’umutima, bagatinya gupfa cyangwa gutakaza ubushobozi bwo kwigenzura. Nubwo hari abantu benshi bagira panik atak rimwe cyangwa kabiri mu buzima bwabo, iyo izi ataki zibaye ndende kandi zigatera impagarara ikomeye ku muntu, ni bwo havugwa indwara ya "panik bozukluk".

Panik Atak bisobanura iki?

Panik bozukluk na panik atak ni indwara zigaragara kenshi mu buvuzi bw’indwara zo mu mutwe. Panik bozukluk irangwa n’utwiyongera tw’utwiyongera tudateganijwe kandi tudashobora kumenyekana igihe tuzabonekera. Nk’uko ibisabwa mu gusuzuma (DSM-5) bibivuga, panik atak isobanurwa nk’umuraba w’ubwoba bwinshi n’impagarara bigera ku rwego rwo hejuru mu minota mike.

Muri panik atak, akenshi haboneka ibimenyetso bikurikira by’umubiri n’iby’amarangamutima icyarimwe:

• Kudatera neza k’umutima cyangwa gutera cyane

• Kugira ikibazo cyo guhumeka, guhumeka insigane, guhumeka vuba

• Kubabara mu gatuza cyangwa kumva uburemere mu gatuza

• Kubira ibyuya, gutitira, kumva ubukonje cyangwa ubushyuhe bwinshi

• Kuzungera, kumva umusonga, kumva ushobora kugwa

• Kubabara mu nda, kumva uburwayi

• Kumva umubiri utameze neza, kumva urimo uratonekara

• Kumva utamenyereye aho uri cyangwa wowe ubwawe (derealizasyon, depersonalizasyon)

• Gutinya gupfa, gutakaza ubushobozi bwo kwigenzura cyangwa kumva ushobora gusara

Nubwo panik atak zidashobora guhita ziteza ibyago ku buzima, zishobora kuba zibabaje cyane kandi ziteye ubwoba; zishobora kugira ingaruka mbi zikomeye ku buzima bwiza bw’umuntu. Icy’ingenzi ni ukumenya ibimenyetso no kumenya ko bishobora gucungwa neza hakoreshejwe uburyo bukwiye.

Ni iki gitera Panik Atak?

Impamvu zitera panik atak ntiziramenyekana neza kandi akenshi biterwa n’ihuriro ry’ibintu byinshi birimo imiterere y’amaraso, imiterere y’umubiri, imitekerereze n’ibidukikije. Kuba hari abandi mu muryango barwaye, kugira stress nyinshi, guhura n’ibibazo bikomeye cyangwa indwara z’impagarara bishobora kongera ibyago byo kugira panik atak. Nanone, kutangana kw’imisemburo imwe n’imwe yo mu bwonko nka serotonin na norepinefrin nabyo bishobora kugira uruhare. Hari n’abashobora kugira panik atak nta mpamvu izwi ibiteye.

Panik Atak igaragazwa n’ibihe bimenyetso?

Panik atak akenshi ifitanye isano n’uko igisubizo cyo "kurwana cyangwa guhunga" gikabya mu mubiri. Akenshi, ataki itangira nta mpamvu izwi, igatera cyane mu minota nka 10 hanyuma ikagenda igabanuka buhoro buhoro.

Ibimenyetso bikunze kugaragara cyane ni:

• Kubabara mu gatuza no kumva uburemere

• Kugira ikibazo mu kumira

• Kugira ikibazo cyo guhumeka/ guhumeka vuba

• Kudatera neza k’umutima

• Kumva ushobora kugwa

• Kumva ubushyuhe bwinshi/ubukonje/gutitira

• Kubira ibyuya

• Kumva uburwayi mu nda, kubabara mu nda

• Kumva umubiri utameze neza, kumva urimo uratonekara

• Gutinya gupfa, kumva utari mu kuri

Panik bozukluk akenshi itangira mu gihe cy’ubugimbi cyangwa ubwangavu kandi igaragara cyane ku bagore kurusha abagabo. Ataki zishobora kugaragara mu buryo butandukanye bitewe n’umuntu. Ku bantu bamwe, nyuma y’ataki bashobora kugira impagarara ikomeye yo gutinya ko indi ataki izaza; ibi bishobora kuba ikimenyetso cy’iterambere rya panik bozukluk.

Panik Atak igaragara ite mu bana?

Mu bana, panik atak ishobora kugaragara nko mu bantu bakuru, ariko abana bashobora kugira ikibazo cyo kugaragaza ibibazo byabo. Imiterere y’amaraso, guhura n’ibibazo bikomeye, kugira impagarara nyinshi n’impinduka mu mikorere y’ubwonko bishobora kugira uruhare mu iterambere rya panik atak mu bana. Akenshi, abana bashobora kugira impagarara yo gutinya ko nyuma y’ibyago runaka hazaza indi ataki.

Panik Atak zo nijoro ni iki?

Panik atak ntizibaho ku manywa gusa, ahubwo zishobora no kubaho mu gihe cy’ijoro mu gihe cy’ibyiciro byimbitse by’ibitotsi. Mu panik atak zo nijoro, umuntu ashobora gukanguka atunguwe n’ubwoba bwinshi, impagarara ikomeye, umutima utera cyane, kubira ibyuya, gutitira, guhumeka insigane no kugira ikibazo mu nda. Izi ataki zishobora kubangamira imigendekere y’ibitotsi no kugira ingaruka mbi ku buzima bwiza bw’umuntu.

Panik Atak iterwa ite?

Panik atak ntizihita ziteza ibyago ku buzima, ariko ibimenyetso byayo bishobora gusa n’iby’indwara zikomeye nko kurwara umutima cyangwa indwara z’ubuhumekero. Kubw’ibyo, cyane cyane ku nshuro ya mbere, umuntu asabwa kugana ivuriro kugira ngo harebwe niba nta kibazo gikomeye cy’ubuzima gihari.

Mu gutera kwayo, hari ibitekerezo bivuga ko kutangana kw’imisemburo yo mu bwonko nka "GABA", serotonin na kortizol bishobora kugira uruhare. Hari ubushakashatsi butandukanye bukorwa kugira ngo hasobanurwe neza uburyo izi ataki ziterwa.

Ni ibihe byongera ibyago bya Panik Atak?

Panik atak ishobora kugaragara ku muntu uwo ari we wese igihe icyo ari cyo cyose. Ibintu byongera ibyago ni ibi bikurikira:

• Imiterere y’amaraso n’amateka y’umuryango

• Kuba umugore

• Igihe cy’ubwangavu (by’umwihariko hafi y’imyaka 25)

• Ibibazo bikomeye mu buzima (gupfusha, gutandukana, ihohoterwa mu bwana)

• Imiti imwe n’imwe, caffeine, inzoga, ikoreshwa ry’ibiyobyabwenge

• Imiterere y’amarangamutima (kugira isoni, kwikunda cyane, kugira imyitwarire ya obsessive-compulsive cyangwa borderline)

• Ibintu byo hanze n’imiterere y’umuntu

Panik Atak igira izihe ngaruka ku buzima?

Panik atak zidavuwe, uko igihe kigenda gishira, zishobora guteza ibibazo bikomeye ku buzima bwiza n’imikorere y’umuntu. Kwitaza abantu, gushaka ubufasha bwa muganga buri gihe, kugabanuka mu mikorere ku kazi cyangwa ku ishuri, kwiheba, izindi ndwara z’impagarara no kwishora mu biyobyabwenge bishobora kugaragara. Ku bantu bamwe, bashobora gutinya kujya ahari abantu benshi cyangwa ahafunze, bikaba byateza agorafobiya.

Panik Atak imara igihe kingana iki?

Buri panik atak ishobora kumara igihe gitandukanye. Akenshi imara hagati y’iminota 10–30, rimwe na rimwe ikamara isaha. Kuko ubwinshi n’igihe imara bitandukana bitewe n’umuntu, hari abashobora kugira ataki nke, abandi bakagira ataki nyinshi kandi zisubira.

Panik Atak isuzumwa ite?

Panik atak ishobora kugaragara nk’ibimenyetso by’izindi ndwara z’umubiri, bityo bisaba ko muganga akora isuzuma ryimbitse. Elektrokardiyografi (EKG), ibizamini by’imikorere ya tiroyide, ibarura ry’amaraso yose n’ibizamini by’imikorere y’ubuhumekero bifasha gukuraho impamvu z’umubiri. Nyuma yaho, amateka y’ubuzima bw’umuntu arasuzumwa hakifashishwa ibipimo nka DSM-5. Ntabwo umuntu wese ugira panik atak ahita asuzumwa panik bozukluk, ariko iyo ataki zisubira kandi ntizisobanurwa, ndetse hakabaho impagarara ikomeza, hashobora gukekwa panik bozukluk.

Ni ngombwa ko ataki zidatewe n’imiti, ibiyobyabwenge, indwara z’umubiri cyangwa izindi ndwara zo mu mutwe. Gusuzuma akenshi bikorwa n’inzobere mu buzima bwo mu mutwe.

Ni iki wakora mu gihe cya Panik Atak?

Mu gihe cy’ataki, umuntu ashobora kungukirwa no kwibanda ku gutuza. Gufata umwuka mwinshi kandi buhoro, kugerageza uburyo bwo guhumeka nka "4-7-8", kujya ahantu yumva atekanye cyangwa gusaba ubufasha hafi bishobora gufasha. Ni ingenzi kwibanda ku guhumeka kugeza ataki irangiye no kugerageza guhindura ibitekerezo bibi. Iyo ataki zisubira kenshi, ni ngombwa gushaka ubufasha bw’umwuga.

Uburyo bwo guhangana na Panik Atak

Uburyo bukurikira bushobora gufasha gucunga panik atak:

• Gufata umwuka mwinshi kandi buhoro

• Koresha amagambo akuruhura (nko kuvuga "Ibi ni iby’igihe gito")

• Kwitandukanya n’ahantu hari urusaku cyangwa abantu benshi no kujya ahantu hatuje

• Gusaba ubufasha inshuti cyangwa umuryango

• Imyitozo ngororamubiri, kwitekerezaho no gukoresha uburyo bwo kuruhuka

• Niba bikenewe, gushaka ubufasha bw’umuganga w’indwara zo mu mutwe cyangwa muganga w’indwara zo mu mutwe

Ni iki gifasha Panik Atak?

Hari uburyo butandukanye bwo kwituma utuza: imyitozo yo guhumeka, uburyo bwo kuruhuka, gutangira yoga, kugerageza aromaterapi cyangwa kunywa icyayi cy’imboga gituza bishobora gufasha bamwe. Ariko, mu gihe kirekire, uburyo bwiza ni ugukorana n’inzobere ukiga uburyo bukwiriye bwa psikoterapi no gufata imiti igihe bikenewe.

Imyitwarire igezweho mu kuvura Panik Atak

Ubuvuzi bwa panike akenshi bukorwa hifashishijwe psychothérapie na/ cyangwa imiti. Ibimenyetso bifatika cyane mu bijyanye na psychothérapie biboneka muri cognitive behavioral therapy (CBT). CBT ifasha umuntu gusobanukirwa imikorere yihishe inyuma y'amarangamutima n'ibitekerezo abona mu gihe cy'ibitero bya panike, no guteza imbere uburyo bwo guhangana nabyo.

Mu buvuzi bw'imiti, hakoreshwa antidepressants ndetse rimwe na rimwe anxiolytiques igihe gito. Muganga wawe azahindura gahunda y'ubuvuzi bitewe n'ibimenyetso bigaragara. Imiti itangira kumvikana nyuma y'icyumweru gito kandi bisaba gukurikiranwa kenshi mu gihe cy'ubuvuzi.

Inyungu z'imyitozo yo guhumeka no kuruhuka

Mu gihe cy'igitero cya panike, guhumeka bishobora kuba bigufi kandi byihuse, bityo imyitozo yo guhumeka ishobora gufasha umubiri kuruhuka. Gufata umwuka mwinshi mu gihe cy'amasegonda 4, kuwufata amasegonda 1, hanyuma ukawusohora buhoro mu masegonda 4, iyi myitozo ishobora gutanga umusaruro. Muri ubwo buryo, gukoresha uburyo bwo kuruhura imikaya buhoro buhoro nabyo bishobora gufasha kugabanya ibimenyetso by'igitero.

Uruhare rwa hipnozi n'imyitozo ngororamubiri

Hamwe n'ubundi buryo bwa psychothérapie, kuri bamwe hipnothérapie ishobora gufasha. Kandi gukora imyitozo ngororamubiri buri gihe (nko kugenda buhoro, koga n'ibindi) bishobora kugira ingaruka nziza ku bipimo bimwe by'imisemburo mu bwonko no gufasha kugumya ihindagurika ry'amarangamutima.

Gufasha abegereye umuntu urwaye panike

Mu gihe cy'igitero cya panike, ni ingenzi kuguma hafi y'uwo muntu utuje, utamucira urubanza, ukoresha amagambo yoroshye kandi ashyigikira. Nyuma y'igitero, mwibande ku gutuma yumva atekanye. Niba bikenewe, mufashe gukora imyitozo yo guhumeka cyangwa izindi nzira mwakoresheje mbere zamufashije.

Ibibazo Bikunze Kubazwa

1. Ese panike ataki na panike disorder ni kimwe?

Oya. Panike ataki ni uko umuntu atungurwa n'ubwoba bwinshi n'ibimenyetso by'umubiri; naho panike disorder ni igihe ibyo bitero bibaho kenshi, bikisubiramo kandi bigira ingaruka mbi ku buzima bw'umuntu.

2. Ese panike ataki ishobora kwitiranywa n'igitero cy'umutima?

Yego. Hari ibimenyetso bisa nko kubabara mu gatuza, umutima utera cyane no kubura umwuka. Panike ataki ni iy'igihe gito kandi ishingiye ku mitekerereze, mu gihe igitero cy'umutima ari ikibazo gikomeye cy'ubuzima. Niba ibimenyetso bibayeho bwa mbere cyangwa bikomeye, jya kwa muganga.

3. Ese panike ataki ishobora gushira yonyine?

Ibitero byinshi bya panike bigenda bigabanuka uko igihe kigenda kandi bikarangira vuba. Ariko niba byisubiramo cyangwa bigira ingaruka ku buzima bwawe, shaka ubufasha bw'umwuga.

4. Ni iki gishobora gutera panike ataki?

Akenshi, stress nyinshi, ibyago bikomeye, kubura ibitotsi, gukoresha cyane caffeine cyangwa inzoga bishobora kubitera. Hari n'igihe biterwa nta mpamvu igaragara.

5. Nigute wakora imyitozo yo guhumeka neza?

Wicaye neza, humeka umwuka mwinshi mu mazuru amasegonda 4, uwufate amasegonda 1, hanyuma usohore buhoro mu kanwa mu masegonda 4. Gusubiramo iyi myitozo inshuro nyinshi bishobora gutuma uruhuka.

6. Ese birashoboka ko panike ataki ishira burundu?

Hamwe n'ubuvuzi bukwiye na/ cyangwa imiti, ubwinshi n'ubukana bw'ibitero bya panike bushobora kugabanuka cyane. Ni ingenzi gukurikiza neza ubuvuzi no kwiga gucunga stress.

7. Ese abana bashobora kugira panike ataki?

Yego. Nk'uko bimeze ku bakuru, n'abana bashobora kugira panike ataki. Akenshi abana babigaragaza binyuze mu kubabara mu nda, isereri n'ibindi bimenyetso by'umubiri bifitanye isano n'ubwoba.

8. Ni ryari nakwihutira kujya kwa muganga mu gihe cy'igitero cya panike?

Niba ubayeho bwa mbere cyangwa ufite ibimenyetso bikomeye kandi bitangaje, cyangwa wumva ufite ikibazo gikomeye cy'ubuzima, jya kwa muganga ako kanya.

9. Ese icyayi cy'ibimera na aromatherapy bifasha panike ataki?

Ku bantu bamwe, icyayi cy'ibimera (nko chamomile) cyangwa aromatherapy bishobora kuruhura; ariko ntibigomba gusimbura inama za muganga.

10. Ese imiti ni ngombwa?

Nubwo atari kuri bose, ku bantu bagira ibitero bya panike kenshi kandi bikomeye, imiti ishobora gufasha. Gahunda y'ubuvuzi ikwiye gufatwaho umwanzuro hamwe n'umwuga mu buzima bwo mu mutwe.

11. Ni izihe psychothérapie zindi zikora uretse CBT?

Ubuvuzi bushingiye ku biganiro, uburyo bwo kuruhura imikaya, ndetse kuri bamwe hipnothérapie bishobora kongeraho inyungu.

12. Ese gukora imyitozo ngororamubiri bishobora gukumira panike ataki?

Imyitozo ngororamubiri ikorwa kenshi ifasha kugabanya stress no kongera imibereho myiza; ibi bishobora kugabanya ibyago byo kugira panike ataki.

13. Nakora iki ngo mfasha umuntu urwaye panike ataki?

Guma utuje, ube hafi ye, umwibutse ko ari ibintu by'igihe gito. Mwereke imyitozo imufasha kandi ugume hafi ye kugeza birangiye.

Amasoko

• Ishami ry'Umuryango w'Abibumbye ryita ku Buzima (WHO) – Ibibazo by'Ubuzima bwo mu Mutwe

• Ihuriro ry'Abaganga b'Amerika mu by'Ubuzima bwo mu Mutwe (APA) – Diagnostic and Statistical Manual of Mental Disorders (DSM-5)

• Ikigo cy'Igihugu cy'Ubuzima bwo mu Mutwe (NIMH) – Amakuru kuri Panic Disorder

• Ihuriro ry'Amerika ry'Abantu bafite Anxiété n'Agahinda (ADAA) – Ibikoresho kuri Panic Attacks

• Mayo Clinic – Panic Attacks and Panic Disorder

• The Lancet Psychiatry; Generalized anxiety disorder and panic disorder: recent advances in diagnosis and management