Uhlaselo Lwexhala: Iimpawu, Izizathu kunye neendlela zokuNceda

Yintoni iPanic Attack?

IPanic attack yimeko ebonakaliswa luloyiko olukhulu, inkxalabo kunye neempawu zomzimba eziqala ngesiquphe, kwaye inokuchaphazela kakubi ubomi bemihla ngemihla bomntu. Ngexesha lokuwa, abantu bahlala beziva ngathi bafumana isifo sentliziyo, boyika ukufa okanye bayoyika ukuphulukana nolawulo, nto leyo ebangela ukuba baphelelwe lithemba. Nangona kukho abantu abaninzi abaye baphila iipanic attack kube kanye okanye kaninzi ebomini babo, xa ezi ziqhushumbiso ziba rhoqo kwaye zibangela inkxalabo ecacileyo kumntu, kuthethwa ngogqirha ukuba kukho "isifo se-panic".

Yintoni Ithetha iPanic Attack?

Isifo se-panic kunye ne-panic attack zezona zixhaphakileyo kwizifo zengqondo. Isifo se-panic sichazwa ziipanic attack eziphindaphindayo, ezingalindelekanga, kwaye kunzima ukuqikelela ukuba ziya kuvela nini. Ngokwemigangatho yokuxilonga (DSM-5), i-panic attack ichazwa njengomfutho woloyiko olukhulu kunye nokungonwabi okunyuka ngokukhawuleza kwimizuzu embalwa.

Kwi-panic attack, iimpawu zomzimba kunye nezengqondo ezilandelayo zihlala zibonakala kunye:

• Ukubetha kwentliziyo ngokukhawuleza okanye ukungaqhelekanga

• Ubunzima bokuphefumla, ukuphefumla ngokukhawuleza, ukuphelelwa ngumoya

• Iintlungu esifubeni okanye uxinzelelo esifubeni

• Ukubila, ukungcangcazela, ukupholisa okanye ukufudumala ngokugqithisileyo

• Ukudideka, isiyezi, ukuziva ngathi uza kuwa

• Iintlungu esiswini, isicaphucaphu

• Ukungaphatheki kakuhle, ukungcangcazela

• Ukuziva ungazi kakuhle indawo okuyo okanye wena ngokwakho (derealization, depersonalization)

• Uloyiko lokufa, uloyiko lokuphulukana nolawulo okanye ukuziva ngathi uza "phambana"

Nangona i-panic attack ingasongeli ubomi ngqo, inokuba yinto ephazamisa kakhulu kwaye eyoyikekayo; inokushiya nefuthe elibi elikhulu kumgangatho wobomi bomntu. Okubalulekileyo kukuba iimpawu ziqatshelwe kwaye kucaciswe ukuba zinokulawulwa ngendlela efanelekileyo.

Kutheni Kuvela iPanic Attack?

Izizathu ze-panic attack azikacaci ngokupheleleyo kwaye zihlala zivela ngenxa yokudityaniswa kwezinto ezininzi ezifana nezofuzo, ezebhayoloji, ezengqondo kunye nezendalo. Ukuthambekela kwezizukulwana, imbali yosapho, uxinzelelo olukhulu, iimeko ezibuhlungu okanye izifo zenkxalabo zinokunyusa umngcipheko wokuphuhlisa i-panic attack. Ukungalingani kweekhemikhali zobuchopho ezifana ne-serotonin kunye ne-norepinephrine nako kunokuba negalelo. Kwamanye abantu, i-panic attack ingavela ngaphandle kwesizathu esicacileyo.

I-Panic Attack Ibonakala Ngaziphi Iimpawu?

I-panic attack ihlala inxulunyaniswa nokusebenza ngokugqithisileyo komzimba kwindlela yokuphendula "ulwa okanye usabe". Rhoqo, i-attack iqala ngaphandle kwesizathu esicacileyo, kwaye ihlala ifikelela kwincopho yayo kwimizuzu eli-10, emva koko incipha kancinci kancinci.

Ezona mpawu zixhaphakileyo ziquka:

• Iintlungu esifubeni kunye noxinzelelo

• Ubunzima bokugwinya

• Ukuphelelwa ngumoya/ukuphefumla ngokukhawuleza

• Ukubetha kwentliziyo ngokukhawuleza

• Ukuziva ngathi uza kuwa

• Ukufudumala ngokugqithisileyo/ukupholisa/ukungcangcazela

• Ukubila

• Isicaphucaphu, iintlungu esiswini

• Ukungaphatheki kakuhle, ukungcangcazela

• Uloyiko lokufa, ukuziva ungasekho kwinyani

Isifo se-panic siqala rhoqo kwiminyaka yobutsha kwaye sixhaphake ngakumbi kubasetyhini kunamadoda. Iimpawu zinokwahluka kumntu nomntu ngokwemilo nobunzima. Kwamanye abantu, emva kwe-attack, kunokubakho inkxalabo enkulu yokuba i-attack entsha iza kuvela; le meko inokuba luphawu lokuphuhliswa kwesifo se-panic.

I-Panic Attack Ibonakala Njani Kubantwana?

Kubantwana, i-panic attack inokuvela ngeempawu zomzimba ezifana nezo zibonwa kubantu abadala; kodwa abantwana banokuba nobunzima ekuchazeni iimpawu zabo. Ukuthambekela kwezizukulwana, iziganeko zobomi ezixineneyo, imeko yokuxhalaba ngokugqithisileyo kunye notshintsho kwimisebenzi yeendawo ezithile zobuchopho zinokudlala indima kuphuhliso lwe-panic attack kubantwana. Rhoqo, abantwana banokuphuhlisa inkxalabo yokuba i-attack entsha iza kuvela emva kwamava angalunganga.

Yintoni iPanic Attack yasebusuku?

I-panic attack ayivelanga emini kuphela, kodwa inokuvela nasebusuku kwiindawo ezinzulu zokulala. Kwi-panic attack yasebusuku; ukuvuka ngesiquphe ngenxa yoloyiko, inkxalabo enkulu, ukubetha kwentliziyo ngokukhawuleza, ukubila, ukungcangcazela, ukuphelelwa ngumoya kunye nokungonwabi esiswini kunokubonakala. Ezi attack zinokuphazamisa ulungelelwaniso lokulala kwaye zichaphazele kakubi umgangatho wobomi.

I-Panic Attack Iphuhliswa Njani?

I-panic attack ayisongeli ubomi ngqo; kodwa iimpawu zayo zinokufana nezifo ezinzima ezifana nesifo sentliziyo okanye izifo zomoya. Ngenxa yoko, ngakumbi kwi-attack yokuqala, kucetyiswa ukuba umntu aye kwindawo yezempilo ukuqinisekisa ukuba akukho ngxaki yezonyango esisiseko.

Kuphando, kukho imbono yokuba ukungalingani kweekhemikhali ezifana ne-"GABA", serotonin kunye ne-cortisol ebuchotsheni kunokuba negalelo. Uphando olwahlukeneyo lusaqhuba ukuze kuqondwe ngokupheleleyo indlela ezi attack zenzeka ngayo.

Zeziphi Izinto Ezonyusa Umngcipheko wePanic Attack?

I-panic attack inokuvela nakubani na nangaliphi na ixesha ebomini. Izinto ezonyusa umngcipheko ziquka:

• Ukuthambekela kwezizukulwana kunye nembali yosapho

• Isini sobhinqileyo

• Ixesha lobutsha bokuqala (ngakumbi kwiminyaka engama-25)

• Iziganeko zobomi ezixineneyo (usizi, uqhawulo mtshato, ukuxhatshazwa ebuntwaneni)

• Izinto zekhemikhali (amanye amayeza, ikhofi, utywala, ukusetyenziswa kwezinto ezithile)

• Ukwakhiwa kwengqondo (ukuthobeka, ukuziphatha ngendlela ethile, iimpawu zokunyanzelisa okanye umda ongacacanga)

• Iziphumo zendalo kunye nezinto zobuntu

I-Panic Attack Ichaphazela Njani Ubomi?

I-panic attack engaphathwayo inokuvelisa iingxaki ezibalulekileyo kumgangatho wobomi kunye nokusebenza komntu. Ukuphepha iindawo zoluntu, ukukhangela uncedo lwezempilo rhoqo, ukwehla kokusebenza emsebenzini nasezikolweni, ukudakumba, ezinye izifo zenkxalabo kunye nokuthambekela ekusebenziseni iziyobisi kunokubakho. Kwamanye abantu, ukuphepha iindawo ezixineneyo okanye ezivaliweyo kunokukhokelela kuphuhliso lwe-agoraphobia.

I-Panic Attack Ihlala Ithatha Ixesha Elingakanani?

Ixesha le-panic attack lingahluka. Rhoqo ithatha phakathi kwemizuzu eli-10 ukuya kwengama-30, ngamanye amaxesha ingahlala ukuya kwiyure enye. Uvakalelo kunye nobude be-attack buyahluka kumntu nomntu; zinokuba zinqabile okanye zihlala zenzeka rhoqo.

I-Panic Attack Iqinisekiswa Njani?

I-panic attack ifuna uvavanyo olubanzi ngugqirha kuba iimpawu zayo zinokufana nezinye izifo zonyango. I-Electrocardiography (EKG), iimvavanyo zomsebenzi we-thyroid, uphononongo olupheleleyo lwegazi kunye novavanyo lomsebenzi wokuphefumla zisetyenziswa ukukhupha izizathu zomzimba. Emva koko, imbali yomntu yezengqondo kunye nezentlalo ivavanywa kwaye kusetyenziswa imigangatho yokuxilonga efana ne-DSM-5. Akusoloko kuthethwa ngesifo se-panic kumntu wonke one-panic attack, kodwa ukuba i-attack ziphindaphinda, azinakuchazwa, kwaye inkxalabo iyaqhubeka, kusoloko kusolakala isifo se-panic.

Kufuneka i-attack zingachazwanga kukusetyenziswa kwezinto, amayeza, izifo zomzimba okanye ezinye izifo zengqondo. Uxilongo lwenziwa ngokuqhelekileyo ngugqirha wezempilo yengqondo.

Yintoni Omele Uyenze Ngexesha lePanic Attack?

Ngexesha le-attack, kunganceda ukuba umntu agxile ekuzoleni. Ukuphefumla nzulu kwaye kancinci, ukuzama iindlela ezifana ne-"4-7-8 yokuphefumla", ukufudukela kwindawo aziva ekhuselekile kuyo okanye ukufuna inkxaso kumntu oseduze kunokuba luncedo. Kubalulekile ukugxila ekuphefumleni de i-attack iphele kwaye ukucinga kwakhona ngeengcinga ezimbi. Ukuba i-attack ziphindaphinda rhoqo, kucetyiswa ukufuna uncedo lobuchwephesha.

Iindlela Zokulawula iPanic Attack

Ezi ndlela zilandelayo zinokunceda ekulawuleni i-panic attack:

• Ukuphefumla nzulu kwaye kancinci

• Ukusebenzisa amazwi azolisa umphefumlo (umzekelo "Le yimeko yexeshana")

• Ukushiya indawo enengxolo okanye exineneyo kwaye ube kwindawo ezolileyo

• Ukufuna inkxaso kumhlobo osenyongweni okanye ilungu losapho

• Ukwenza umthambo rhoqo, ukuzilolonga, kunye neendlela zokuphumla

• Ukufuna uncedo lobuchwephesha kugqirha wengqondo okanye ugqirha wezifo zengqondo xa kuyimfuneko

Yintoni Enokunceda kwiPanic Attack?

Kukho iindlela ezahlukeneyo zokuzolisa: Ukuphefumla nzulu, iindlela zokuphumla, ukuqala yoga, ukuzama i-aromatherapy okanye iti yezityalo eziphumlayo kunokunceda kwabanye abantu. Kodwa, indlela esebenzayo ixesha elide kukusebenza nengcali ukufunda iindlela ezifanelekileyo zonyango lwengqondo kunye nokufumana uncedo lwezonyango xa kuyimfuneko.

Iindlela Zanamhlanje Zonyango lwePanic Attack

Unyango lwe-paniki atak luhlala luqhutywa ngonyango lwengqondo kunye/okanye amayeza. Ubungqina obusebenzayo kakhulu kwicandelo lononophelo lwengqondo bubhekisa kunyango lokuziphatha ngokucinga (CBT). I-CBT inceda umntu ukuba aqonde iindlela ezisisiseko zezinto azivayo nezicingayo ngexesha le-paniki atak, kwaye aphuhlise amaqhinga okusingatha imeko. Kwinyango yamayeza, amayeza okuchasene nokudakumba kunye namanye amaxesha amayeza okunciphisa uxinzelelo anokusetyenziswa ixesha elifutshane. Ugqirha wakho uya kulungelelanisa isicwangciso sonyango lwakho ngokwezikhalazo ezivelayo. Iziphumo zamayeza zinokuziva emva kweeveki ezimbalwa kwaye kufuneka ukulandelelwa rhoqo ngexesha lonyango.

Izibonelelo Zokuzilolonga Ukuphefumla Nokuphola

Ngexesha le-paniki atak, ukuphefumla kunokuba kufutshane kwaye kukhawuleze, ngoko ke imithambo yokuphefumla inokunceda umzimba uphole. Ukuphefumla nzulu imizuzwana emi-4, ubambe umoya umzuzwana omnye, uze uphume umoya kancinci ngemizuzwana emi-4 kunokunceda. Ngokufanayo, ukusetyenziswa kweetekhniki zokuphola kwamalungu omzimba ngokulandelelana kunokunceda kulawulo lweempawu zohlaselo.

Indima yeHipnozi kunye noMzimba

Kunye nezinye iindlela zonyango lwengqondo, kwezinye iimeko i-hipnoterapi inokuba luncedo. Kwakhona, imisebenzi yomzimba rhoqo (njengokuhamba ngokukhawuleza, ukubaleka okanye ukudada) inokuchaphazela kakuhle ibhalansi yeekhemikhali ezithile engqondweni kwaye izinzise imeko yemvakalelo.

Ukuxhasa Abantu Abasondeleyo Abadibana nePaniki Atak

Ngexesha le-paniki atak, kubalulekile ukuhlala uzolile ecaleni komntu, ungagwebi, usebenzise ulwimi oluthambileyo noluxhasayo. Gxila ekwenzeni umntu azive ekhuselekile emva kokuba imeko iphelile. Ukuba kuyimfuneko, unokumnceda enze imithambo yokuphefumla okanye ezinye iindlela ezixhasayo ezazisetyenziswa ngaphambili.

Imibuzo Ebuza Rhoqo

1. Ngaba i-paniki atak kunye nesifo se-paniki ziyafana?

Hayi. I-paniki atak yimeko eqala ngesiquphe enoloyiko kunye neempawu zomzimba; isifo se-paniki sisimo apho i-paniki atak zenzeka rhoqo, ziphindaphinda kwaye zichaphazela kakubi umgangatho wobomi bomntu.

2. Ngaba i-paniki atak ingadityaniswa nesifo sentliziyo?

Ewe. Iimpawu ezifana neentlungu esifubeni, ukubetha kwentliziyo ngokukhawuleza kunye nokunqongophala komoya zinokufana. I-paniki atak yenzeka okwethutyana kwaye inemvelaphi yengqondo, ngelixa isifo sentliziyo sisimo esingxamisekileyo sezonyango. Ukuba iimpawu zakho zivela okokuqala okanye ziqatha, qhagamshelana nogqirha.

3. Ngaba i-paniki atak ingadlula ngokwayo?

Uninzi lwe-paniki atak luyancipha ngamandla ngokuhamba kwexesha kwaye luphela ngokwalo kwixesha elifutshane. Kodwa ukuba ziphindaphinda okanye zichaphazela umgangatho wobomi bakho, kufuneka ufumane uncedo lobuchwephesha.

4. Ziziphi iimeko ezibangela i-paniki atak?

Rhoqo, uxinzelelo oluphezulu, iziganeko ezibuhlungu, ukungalali, ukusetyenziswa ngokugqithisileyo kwekofu okanye utywala kunokuba zizinto ezibangela. Ngamanye amaxesha, i-paniki atak ingavela ngaphandle kwesizathu esicacileyo.

5. Isebenza njani imithambo yokuphefumla nzulu?

Hlala kwindawo etofotofo, uphefumle nzulu ngomlomo imizuzwana emi-4, ubambe umoya umzuzwana omnye, uze uphume umoya kancinci ngemizuzwana emi-4. Phinda le nkqubo amaxesha ambalwa ukuze uphole.

6. Ngaba kunokwenzeka ukuphelisa ngokupheleleyo i-paniki atak?

Ngeendlela ezifanelekileyo zonyango kunye/okanye amayeza, inani kunye namandla e-paniki atak zinokuncitshiswa kakhulu. Kubalulekile ukulandela unyango kwaye ufunde ulawulo loxinzelelo.

7. Ngaba abantwana banokufumana i-paniki atak?

Ewe. Njengabantu abadala, abantwana nabo banokufumana i-paniki atak. Abantwana badla ngokubonisa uxinzelelo lwabo ngeempawu zomzimba ezifana nentlungu esiswini okanye isicaphucaphu.

8. Ndingaya nini esibhedlele ngexesha le-paniki atak?

Ukuba uphila ezi mpawu ziqatha okanye zibonakala okokuqala, okanye uziva ngathi unesifo esinzulu sezonyango, qhagamshelana nesibhedlele okanye umbutho wezempilo.

9. Ngaba iti yezityalo kunye ne-aromatherapy zinceda kwi-paniki atak?

Kubantu abathile, iti yezityalo (umzekelo, ikhamomile) okanye i-aromatherapy zinokupholisa; kodwa azinakuthatha indawo yeengcebiso zogqirha.

10. Ngaba unyango lwamayeza luyimfuneko?

Ayililo kubo bonke, kodwa kwi-paniki atak ezinzima nezihlala zenzeka, amayeza anokunceda. Isigqibo sonyango olufanelekileyo kufuneka sithathwe kunye nengcali yezempilo yengqondo.

11. Zeziphi ezinye iindlela zonyango lwengqondo ezisebenzayo ngaphandle kwe-CBT?

Iindlela zonyango lokuthetha, iitekhniki zokuphola kunye ne-hipnoterapi kwezinye iimeko zinokongeza izibonelelo.

12. Ngaba ukuzilolonga kunokuthintela i-paniki atak?

Imisebenzi yomzimba rhoqo ixhasa ukuncipha koxinzelelo kunye nokuphucula impilo iyonke; oku kunokunciphisa umngcipheko we-paniki atak.

13. Ndingamnceda njani umntu ofumana i-paniki atak?

Hlala uzolile, xhasa umntu, umkhumbuze ukuba imeko iyadlula. Nika imithambo yokunceda kwaye uhlale naye de kugqitywe.

Imithombo

• Umbutho wezeMpilo weHlabathi (WHO) – Imixholo yeMpilo yengqondo

• Umbutho wamaMelika wezeNgqondo (APA) – Incwadi yoVavanyo kunye neManuwali yezeNgqondo (DSM-5)

• Iziko leSizwe leMpilo yengqondo (NIMH) – Ulwazi ngeSifo sePaniki

• Umbutho waseMelika weNxinzelelo kunye noDandatheko (ADAA) – Imithombo yePaniki Atak

• I-Mayo Clinic – I-Paniki Atak kunye neSifo sePaniki

• The Lancet Psychiatry; Isifo sonxunguphalo ngokubanzi kunye ne-paniki atak: inkqubela yakutshanje kuvavanyo kunye nolawulo