Panik Ataki: Zviratidzo, Zvikonzero uye Nzira dzekubatsira

Chii chinonzi Panic Attack?

Panic attack, mamiriro anoratidzwa nekutya kukuru kunotanga pakarepo, kushushikana uye zviratidzo zvemuviri, zvinogona kukanganisa hupenyu hwezuva nezuva hwemunhu. Munguva yeattack, vanhu vanowanzonzwa sekunge vari kupindwa nechirwere chemwoyo, vanotya kufa kana kuti vanotya kurasikirwa nekutonga kwavo. Kunyange zvazvo vanhu vakawanda vangangove vakambosangana nepanic attack kamwe kana kakawanda muhupenyu hwavo, kana maattack aya akatanga kuitika nguva dzose uye akatanga kukonzera kushushikana kukuru, zvinonzi munhu ane "panic disorder".

Panic Attack Inorevei?

Panic disorder uye panic attack, mamwe ematambudziko anowanzoonekwa mupsychiatry. Panic disorder inoratidzwa nekuwanda kwepanic attack kunotanga pasina chikonzero chinonyatsozivikanwa uye pasina nguva yakatarwa. Maererano nemaitiro ekurapa (DSM-5), panic attack inotsanangurwa sekutya kukuru uye kusagadzikana kunokura mukati memaminitsi mashoma kusvika pachikamu chepamusoro.

Mupanic attack, zvinowanzoitika kuti zviratidzo zvemuviri nezvemanzwiro zvinotevera zvinoonekwa pamwe chete:

• Kurova kwemoyo kukasimba kana kukurumidza

• Kutambudzika kufema, kushaya mweya, kufema nekukurumidza

• Kurwadziwa kana kudzvinyirirwa pachipfuva

• Kudikitira, kuzununguka, kunzwa kutonhora kana kupisa

• Kutenderera musoro, kusagadzikana, kunzwa sekunge uchazofa

• Kurwadziwa mudumbu, kusvotwa

• Kuvhunduka, kunzwa sekunge muviri uri kutemwa nemagetsi

• Kunzwa sekunge uri kure nezvakakukomberedza kana newe pachako (derealization, depersonalization)

• Kutya kufa, kutya kurasikirwa nekutonga kana kunzwa sekunge uri kupenga

Kunyange zvazvo panic attack isingatyisidze hupenyu zvakananga, inogona kukonzera kusagadzikana kukuru uye kutyisa; inogona kukanganisa zvakanyanya kunaka kwehupenyu hwemunhu. Chakakosha ndechekuziva zviratidzo uye kuti zvinogona kutongwa nenzira yakakodzera.

Chii Chinokonzera Panic Attack?

Zvikonzero zvepanic attack hazvina kunyatsojeka uye zvinowanzokonzerwa nekubatanidzwa kwezvinhu zvakawanda zvinosanganisira genetics, biology, psychology uye zvakatipoteredza. Kugarwa nezvirwere zvemhuri, kushushikana kukuru, trauma kana matambudziko ekushushikana zvinogona kuwedzera njodzi yekuwana panic attack. Uyezve, kusarongeka kwemakemikari emuviri se serotonin uye norepinephrine kunogonawo kuva nebasa. Kune vamwe vanhu, panic attack inogona kuitika pasina chikonzero chinonyatsooneka.

Panic Attack Inozviratidza Sei?

Panic attack inowanzobva pakuita kwakanyanya kwe"kurwa kana kutiza" reaction mumuviri. Inowanzotanga pasina chikonzero, ichiwedzera mukati memaminitsi gumi uye yobva yadzikira zvishoma nezvishoma.

Zviratidzo zvinonyanya kutaurwa ndezvi:

• Kurwadziwa pachipfuva uye kunzwa kudzvinyirirwa

• Kutambudzika pakumedza

• Kushaya mweya/kufema nekukurumidza

• Kurova kwemoyo kukasimba

• Kunzwa sekunge uchazofa

• Kunzwa kupisa/kunzwa kutonhora/kuzununguka

• Kudikitira

• Kusvotwa, kurwadziwa mudumbu

• Kuvhunduka, kunzwa sekunge muviri uri kutemwa nemagetsi

• Kutya kufa, kunzwa sekunge uri kure nezvokwadi

Panic disorder inowanzotanga panguva yevechidiki uye inowanikwa zvakanyanya kuvakadzi kupfuura varume. Maattack anogona kusiyana pakati pevanhu maererano nemaitiro uye kusimba kwawo. Kune vamwe, panogona kuve nekushushikana kukuru kwekuti attack itsva ichauya; izvi zvinogona kuratidza kutanga kwepanic disorder.

Panic Attack Inoonekwa Sei Kuvana?

Kuvana, panic attack inogona kuoneka nezviratidzo zvemuviri zvakafanana neizvo zvevakuru; asi vana vanogona kunetseka kutsanangura zvavanonzwa. Kugarwa nezvirwere zvemhuri, zviitiko zvinokonzera kushushikana, kushushikana kukuru uye kushanduka kwemabasa emamwe matunhu ebongo kunogona kukonzera panic attack kuvana. Vana vanowanzotanga kushushikana kuti attack itsva ichauya mushure mechiitiko chisina kunaka.

Chii Chinonzi Panic Attack Dzechirimo?

Panic attack hadzingoitiki masikati chete, asi dzinogonawo kuitika usiku panguva dzekurara kwakadzika. Munguva dze panic attack dzechirimo; munhu anomuka nekutya kukuru, kushushikana kukuru, kurova kwemoyo kukasimba, kudikitira, kuzununguka, kushaya mweya uye kusagadzikana mudumbu zvinogona kuoneka. Maattack aya anogona kukanganisa kurara uye kunaka kwehupenyu.

Panic Attack Inotanga Sei?

Panic attack hadzityisi hupenyu zvakananga; asi zviratidzo zvinogona kufanana nezvirwere zvakakomba semwoyo kana chirwere chemweya. Saka, kunyanya paattack yekutanga, zvinokurudzirwa kuti munhu aende kun'anga kuti ave nechokwadi chekuti hapana chirwere chakavanzika.

Kune fungidziro dzekuti kusarongeka kwemakemikari akaita se "GABA", serotonin uye cortisol mubongo kunobatsira mukugadzirwa kweattack. Kutsvakurudza kuchiri kuenderera mberi kuti kunzwisiswe zvizere maitiro anokonzera maattack aya.

Ndezvipi Zvinowedzera Njodzi yePanic Attack?

Panic attack inogona kuitika kune munhu upi zvake chero nguva. Zvinowedzera njodzi ndezvi:

• Kugarwa nezvirwere zvemhuri

• Kuva mukadzi

• Kutanga kwehupenyu hwevakuru (kunyanya makore 25)

• Zviitiko zvinokonzera kushushikana (kurasa munhu, kurambana, kushungurudzwa uchiri mudiki)

• Zvinodhaka (mamwe mapiritsi, caffeine, doro, kushandisa zvinodhaka)

• Kuvaka kwepfungwa (kuzvivanza, histrionic, obsessive-compulsive kana borderline)

• Zvinokurudzira zvakatipoteredza uye hunhu hwemunhu

Panic Attack Inokanganisa Sei Hupenyu?

Panic attack isingarapwi inogona kukonzera matambudziko makuru mukunaka kwehupenyu uye kugona kwemunhu. Kudzivirira nzvimbo dzevanhu vakawanda, kutsvaga rubatsiro rwechiremba nguva dzose, kuderera kwekuita basa kana chikoro, kushungurudzika, mamwe matambudziko ekushushikana uye kutanga kushandisa zvinodhaka zvinogona kuitika. Kune vamwe, panogona kutanga agoraphobia nekuda kwekudzivirira nzvimbo dzine vanhu vakawanda kana dzakavharika.

Panic Attack Inotora Nguva Yakareba Sei?

Panic attack imwe neimwe inogona kutora nguva yakasiyana. Kazhinji inotora maminitsi gumi kusvika makumi matatu ichisimba, dzimwe nguva inogona kusvika paawa rimwe. Kuwanda uye nguva yeattack kunosiyana pakati pevanhu; dzimwe nguva dzinongoitika zvishoma, dzimwe nguva dzinodzokororwa kazhinji.

Panic Attack Inoonekwa Sei?

Panic attack inogona kuoneka sezviratidzo zvezvimwe zvirwere, saka inoda ongororo yakazara nachiremba. Electrocardiography (EKG), kuyedzwa kwe thyroid, kuverengwa kweropa uye kuyedzwa kwekufema kunobatsira kubvisa zvimwe zvirwere. Mushure mezvo, nhoroondo yepfungwa nemagariro inoongororwa uye zvinotariswa maererano nemaitiro ekurapa akaita seDSM-5. Kwete munhu wese ane panic attack anenge aine panic disorder, asi kana attack dzichidzokororwa, dzisingatsananguriki uye kushushikana kuchiramba kuripo, panic disorder inofungidzirwa.

Attack dzinofanira kunge dzisiri kukonzerwa nekushandisa zvinodhaka, zvirwere zvemuviri kana mamwe matambudziko epfungwa. Kuongorora kunowanzopiwa nachiremba wezvepfungwa.

Chii Chingaitwe Munguva yePanic Attack?

Munguva yeattack, zvinobatsira kuti munhu atange aedza kuzorora. Kufema zvakadzika uye zvishoma nezvishoma, kuyedza maitiro akaita se "4-7-8 breathing exercise", kuenda kunzvimbo inonzwa yakachengeteka kana kukumbira rubatsiro kumunhu ari pedyo zvinogona kubatsira. Kusvikira attack yapera, zvakakosha kutarisa kufema uye kufunga patsva pfungwa dzisina kunaka. Kana attack dzichidzokororwa kazhinji, zvinokurudzirwa kutsvaga rubatsiro rwepamusoro.

Nzira dzekubata nePanic Attack

Nzira dzinotevera dzinogona kubatsira mukutonga panic attack:

• Kufema zvakadzika uye zvishoma nezvishoma

• Kushandisa mazwi anonyaradza (semuenzaniso "Izvi zvichapera" kana zvakadaro)

• Kubva munzvimbo ine ruzha kana vanhu vakawanda uye kuenda kunzvimbo yakanyarara

• Kukumbira rubatsiro kushamwari yepedyo kana nhengo yemhuri

• Kuita maekisesaizi nguva dzose, meditation uye maitiro ekuzorora

• Kana zvichidiwa, kutsvaga rubatsiro rwepamusoro kubva kuna therapist kana chiremba wezvepfungwa

Chii Chinobatsira paPanic Attack?

Kune nzira dzakasiyana dzekuzorodza pfungwa: Kufema zvakadzika, maitiro ekuzorora, kutanga yoga, aromatherapy kana kunwa tii dzinonyaradza zvinogona kubatsira vamwe vanhu. Asi, nzira inonyanya kushanda kwenguva refu ndeyekudzidza nzira dzakakodzera dzepsychotherapy pamwe nenyanzvi uye kutora mishonga kana zvichidiwa.

Maitiro Azvino Mukurapa Panic Attack

Kurapa kwepanik ataki kunowanzoitwa kuburikidza nepfungwa dzekurapa uye/kanawo mishonga. Uchapupu hunonyanya kushanda mupfungwa dzekurapa hunowanikwa mukurapa kwekufunga nekuzvibata (CBT). CBT inobatsira munhu kunzwisisa zvikonzero zviri pasi pemanzwiro uye pfungwa dzavanenge vaine panguva yepanik ataki, pamwe nekugadzira nzira dzekubata nadzo. Pakurapa nemishonga, mishonga inorwisa kushungurudzika uye dzimwe nguva mishonga inoderedza kushushikana kwenguva pfupi inogona kushandiswa. Chiremba wenyu achagadzirisa chirongwa chekurapa zvinoenderana nezvichemo zvamunenge maita. Kubatsira kwemishonga kunogona kunzwika mushure memavhiki mashoma uye kutevedzera kurapwa nguva dzose kunodiwa.

Kubatsira kweKufema uye Kurerutsa Miviri

Panguva yepanik ataki, kufema kunogona kuva kwepamusoro uye kukurumidza, saka maekisesaizi ekufema anogona kubatsira muviri kuzorora. Kufema zvakadzika kwemasekondi mana, kumisa kufema kwechipiri chimwe, uye kuburitsa mweya zvishoma nezvishoma kwemasekondi mana kunogona kubatsira. Saizvozvowo, kushandisa nzira dzekuzorodza tsandanyama zvishoma nezvishoma kunogona kubatsira mukutonga zviratidzo zveatak.

Basa reHypnosis uye Maekisesaizi

Kubatanidza nzira dzakasiyana dzekurapa kwepfungwa, vamwe vanhu vanogona kubatsirwa nehypnotherapy. Uyezve, kuita maekisesaizi nguva dzose (semuenzaniso kufamba zvishoma, kushambira) kunogona kugadzirisa mamwe makemikari mupfungwa zvakanaka uye kugadzikisa manzwiro.

Kutsigira Vadiwa Vanenge Vachiona Panik Ataki

Panguva yepanik ataki, zvakakosha kugara pedyo nemunhu, usavapomere, uye kushandisa mutauro wakapfava uye unotsigira. Tarisa kuti munhu anzwe akachengeteka mushure mekunge mamiriro apfuura. Kana zvichidiwa, munogona kuita pamwe chete maekisesaizi ekufema kana dzimwe nzira dzekutsigira dzamakamboshandisa.

Mibvunzo Inowanzo Bvunzwa

1. Panik ataki uye chirwere chepanik zvakafanana here?

Aiwa. Panik ataki chiitiko chinotanga pakarepo chine kutya uye zviratidzo zvemuviri; chirwere chepanik chinoreva kuti panik ataki dzinoitika kazhinji, dzichidzokorora uye dzotanga kukanganisa hupenyu hwemunhu.

2. Panik ataki inogona kuvhiringidzwa nekurwara kwemoyo here?

Hongu. Zviratidzo zvakaita sekurwadziwa pachipfuva, kurova kwemoyo nekukurumidza uye kushaya mweya zvinogona kufanana. Panik ataki inopfuura uye inobva mupfungwa, asi kurwara kwemoyo imamiriro anoda rubatsiro rwechimbichimbi. Kana zviratidzo zvako zvichionekwa kekutanga kana kuti zvakanyanya, bvunza chiremba.

3. Panik ataki inopera yoga here?

Panik ataki zhinji dzinoderera simba nekufamba kwenguva uye dzinopera dzoga munguva pfupi. Asi kana dzichidzokorora kana kukanganisa hupenyu hwako, tsvaga rubatsiro rwehunyanzvi.

4. Ndezvipi zvinogona kukonzera panik ataki?

Kazhinji kushushikana kukuru, zviitiko zvinorwadza, kusarara, kunwa kofi yakawandisa kana doro zvinogona kukonzera. Dzimwe nguva panik ataki dzinongoitika pasina chikonzero chiri pachena.

5. Maekisesaizi ekufema zvakadzika anoitwa sei?

Gara wakasununguka, fema zvakadzika kuburikidza nemhuno kwemasekondi mana, bata mweya kwemasekondi rimwe, wobva waburitsa mweya zvishoma nezvishoma kuburikidza nemuromo kwemasekondi mana. Dzokorora kutenderera uku kakawanda kuti uzorore.

6. Zvinogoneka here kuti panik ataki dzipere zvachose?

Nekurapwa kwakakodzera uye/kanawo mishonga, uwandu uye kusimba kwepanik ataki kunogona kuderedzwa zvakanyanya. Kutevedzera kurapwa uye kudzidza kutonga kushushikana kwakakosha.

7. Vana vanogona kuva nepanik ataki here?

Hongu. Sezvinoita vakuru, vana vanogonawo kuva nepanik ataki. Vana vanowanzoratidza zviratidzo zvemuviri zvakaita sekurwadziwa mudumbu, kupindwa nechando, vachiratidza kushushikana kwavo.

8. Ndinofanira kuenda kuchipatara rini kana ndine panik ataki?

Kana uri kusangana nezviratidzo zvakajeka uye zvakanyanya kekutanga kana kuti uchinzwa sekunge uri kurwara zvakanyanya, enda kuchipatara ipapo ipapo.

9. Ti chai dzemiti uye aromatherapy zvinobatsira panik ataki here?

Kune vamwe vanhu, ti chai dzemiti (semuenzaniso kamomile) kana aromatherapy zvinogona kuzorodza; asi izvi hazvifaniri kutsiva zano rechiremba.

10. Kurapwa nemishonga kunodiwa here?

Kunyange zvisiri kune wese, kune panik ataki dzinodzokorora uye dzine simba, mishonga inogona kubatsira. Sarudzo yekurapwa inofanira kuitwa pamwe chete nachiremba wepfungwa.

11. Ndeapi mamwe marapirwo epsychotherapy anobatsira kunze kweCBT?

Kurapwa kwekutaura, nzira dzekuzorodza uye kune vamwe, hypnotherapy zvinogona kupa rubatsiro rwekuwedzera.

12. Kuita maekisesaizi kunogona kudzivirira panik ataki here?

Kuita maekisesaizi nguva dzose kunobatsira kuderedza kushushikana uye kunowedzera kunzwa zvakanaka; izvi zvinogona kuderedza njodzi yepanik ataki.

13. Ndingabatsira sei munhu ane panik ataki?

Gara wakadzikama, batsira munhu, muyeuchidze kuti mamiriro acho anopfuura. Ipa maekisesaizi anobatsira uye gara pedyo naye kusvika zvapera.

Zvinyorwa

• Sangano reUtano Pasi Pose (WHO) – Misoro yeUtano hwePfunga

• Sangano reAmerican Psychiatry (APA) – Diagnostic and Statistical Manual of Mental Disorders (DSM-5)

• National Institute of Mental Health (NIMH) – Ruzivo rwePanik Disorder

• Association yeAnxiety and Depression yeAmerica (ADAA) – Zvinyorwa zvePanik Ataki

• Mayo Clinic – Panik Ataki uye Panik Disorder

• The Lancet Psychiatry; Generalized anxiety disorder and panic disorder: kufambira mberi kwekuongorora nekutarisira