Ukuhlaselwa Kwephanikhi: Izimpawu Zakhona, Izimbangela Nezindlela Zokweseka
Kuyini Ukuhlaselwa Ngokwesaba Okukhulu?
Ukuhlaselwa ngokwesaba okukhulu, isimo esiqala ngokuzumayo esibonakala ngokwesaba okukhulu, ukukhathazeka kanye nezimpawu zomzimba, futhi singathinta kabi impilo yansuku zonke yomuntu. Ngesikhathi sokuhlaselwa, abantu bavame ukuzizwa sengathi banenkinga yenhliziyo, besaba ukufa noma besaba ukuthi bazolahlekelwa ukulawula, bese beba nokwesaba okukhulu. Nakuba kunezinga eliphezulu labantu abake bahlaselwa ngokwesaba okukhulu kanye noma izikhathi eziningana empilweni yabo, uma lezi ziqala ukuvama futhi zidalela umuntu ukukhathazeka okukhulu, sekukhulunywa ngesifo esibizwa ngokuthi "ukuphazamiseka kokwesaba okukhulu".
Kusho Ukuthini Ukuhlaselwa Ngokwesaba Okukhulu?
Ukuphazamiseka kokwesaba okukhulu kanye nokuhlaselwa ngokwesaba okukhulu, kuyizifo ezivame kakhulu emkhakheni wezengqondo. Ukuphazamiseka kokwesaba okukhulu kuchazwa ngokuphindaphinda kokuhlaselwa okukhulu okungaqondakali ukuthi kuzovela nini. Ngokwezinga lokuhlola (DSM-5), ukuhlaselwa ngokwesaba okukhulu kuchazwa njengamagagasi okwesaba okukhulu nokungakhululeki okuqina kakhulu phakathi nemizuzu embalwa.
Ezimweni zokuhlaselwa ngokwesaba okukhulu, izimpawu zomzimba nezengqondo ezilandelayo zivame ukuvela ndawonye:
Ukushaya kwenhliziyo okusheshayo noma ukushaya kwenhliziyo okungajwayelekile
Ubunzima bokuphefumula, ukuphefumula okusheshayo noma ukuntula umoya
Ubuhlungu besifuba noma umuzwa wokucindezeleka esifubeni
Ukubila, ukuzamazama, ukuzizwa kubanda noma ukufudumala ngokweqile
Ukujikeleza ikhanda, ukudideka, noma ukuzizwa uzolahlekelwa wumqondo
Ubuhlungu besisu, isicanucanu
Ukuluma noma ukuzizwa kungenamizwa
Ukuzizwa ungowangaphandle noma ungowakude (derealization, depersonalization)
Ukwesaba ukufa, ukulahlekelwa ukulawula noma ukuzizwa sengathi "uzolahlekelwa wumqondo"
Yize ukuhlaselwa ngokwesaba okukhulu kungasongeli impilo ngokuqondile, kungaba yingozi kakhulu futhi kwesabise; kungashiya imiphumela emibi empilweni yomuntu. Okubalulekile, ukuqaphela izikhalo nokwazi ukuthi zingalawulwa ngendlela efanele.
Kungani Kuvela Ukuhlaselwa Ngokwesaba Okukhulu?
Izimbangela zokuhlaselwa ngokwesaba okukhulu azikaziwa kahle, futhi zivame ukuvela ngenxa yokuhlangana kwezici eziningi ezifana nezofuzo, ezomzimba, ezengqondo kanye nezemvelo. Ukuthambekela kwezofuzo, umlando womndeni, ingcindezi enkulu, ukulimala noma ukuphazamiseka kokukhathazeka kungandisa ingozi yokuthola ukuhlaselwa ngokwesaba okukhulu. Futhi, ukungalingani kwamakhemikhali ebuchosheni njenge-serotonin ne-norepinephrine kungaba nomthelela. Kwezinye izimo, ukuhlaselwa kungavela ngaphandle kwesizathu esicacile.
Yiziphi Izimpawu Zokuhlaselwa Ngokwesaba Okukhulu?
Ukuhlaselwa ngokwesaba okukhulu kuvame ukuhlotshaniswa nokusebenza ngokweqile komzimba empendulweni ethi "lweqa noma ulwe". Imvamisa, ukuhlaselwa kuqala ngaphandle kwesizathu esicacile, kushube kakhulu phakathi nemizuzu eyi-10 bese kuncipha kancane kancane.
Izimpawu ezivame ukubikwa kakhulu:
Ubuhlungu besifuba noma umuzwa wokucindezeleka esifubeni
Ubunzima bokugwinya
Ukuntula umoya/ukuphefumula okusheshayo
Ukushaya kwenhliziyo okungajwayelekile
Ukuzizwa uzolahlekelwa wumqondo
Ukufudumala ngokweqile/ukubanda/ukuzamazama
Ukubila
Isicanucanu, ubuhlungu besisu
Ukuluma noma ukuzizwa kungenamizwa
Ukwesaba ukufa, ukuzizwa ungowangaphandle
Ukuphazamiseka kokwesaba okukhulu kuvame ukuqala ebusheni obuphakathi nendawo futhi kuvame kakhulu kwabesifazane kunezindoda. Ukuhlaselwa kungahluka ngobukhulu nangendlela kwabantu abahlukene. Kwezinye izimo, umuntu angaba nokukhathazeka okukhulu ngokuthi kuzovela olunye ukuhlaselwa; lokhu kungaba uphawu lokuthuthuka kokuphazamiseka kokwesaba okukhulu.
Ukuhlaselwa Ngokwesaba Okukhulu Ezinganeni Kubonakala Kanjani?
Ezinganeni, ukuhlaselwa ngokwesaba okukhulu kungavela ngezimpawu zomzimba ezifana nalezo ezitholakala kubantu abadala; kodwa izingane zingase zibe nobunzima bokuchaza izikhalo zazo. Ukuthambekela kwezofuzo, izigameko zokuphila ezicindezelayo, ukukhathazeka okukhulu kanye nezinguquko ezithile ezisebenzayo ezingqondweni kungaba nomthelela ekuthuthukiseni ukuhlaselwa ngokwesaba okukhulu ezinganeni. Imvamisa, izingane zingathuthuka ukukhathazeka ngokuthi kuzovela olunye ukuhlaselwa ngemva kokuhlangenwe nakho okubi.
Kuyini Ukuhlaselwa Ngokwesaba Okukhulu Ebusuku?
Ukuhlaselwa ngokwesaba okukhulu akuvamile kuphela emini, kungavela nasebusuku ezigabeni ezijulile zokulala. Ekuhlaselweni kwasebusuku; ukuvuka ngokuzumayo ngenxa yokwesaba okukhulu, ukukhathazeka okukhulu, ukushaya kwenhliziyo okusheshayo, ukubila, ukuzamazama, ukuntula umoya kanye nokungakhululeki esiswini kungavela. Lezi ziqala ukuphazamisa uhlelo lokulala futhi zithinte kabi ikhwalithi yokuphila.
Ukuhlaselwa Ngokwesaba Okukhulu Kuthuthuka Kanjani?
Ukuhlaselwa ngokwesaba okukhulu akusongeli impilo ngokuqondile; kodwa izimpawu zingafana nezifo ezinzima ezifana nesifo senhliziyo noma izifo zokuphefumula. Ngakho-ke, ikakhulukazi ekuhlaselweni kokuqala, umuntu kufanele aye esikhungweni sezempilo ukuze kuqinisekiswe ukuthi akekho nenkinga yezempilo esezingeni eliphansi.
Kukhona imibono yokuthi ukungalingani kwamakhemikhali ebuchosheni njenge-"GABA", serotonin kanye ne-cortisol kungaba nomthelela ekuthuthukiseni ukuhlaselwa. Kusaqhubeka ucwaningo ukuze kuqondwe kahle izindlela ezibandakanyekayo ekuhlaselweni.
Yiziphi Izinto Ezandisa Ingozi Yokuhlaselwa Ngokwesaba Okukhulu?
Ukuhlaselwa ngokwesaba okukhulu kungavela kunoma ubani nganoma yisiphi isikhathi. Izinto ezandisa ingozi yilezi:
Ukuthambekela kwezofuzo kanye nomlando womndeni
Ubuzwe besifazane
Ubusheni bokuqala (ikakhulukazi eminyakeni engaba ngu-25)
Izigameko zokuphila ezicindezelayo (ukulahlekelwa, isehlukaniso, ukuhlukunyezwa ebuntwaneni)
Izinto zamakhemikhali (eminye imithi, ikhofi, utshwala, ukusetshenziswa kwezidakamizwa)
Isakhiwo sengqondo (ukuzithoba, ukuheha ukunakwa, izimpawu zokuphoqeleka noma imingcele engacacile)
Izinto zemvelo ezibangela ukuhlaselwa kanye nezici zobuntu
Ukuhlaselwa Ngokwesaba Okukhulu Kuthinta Kanjani Impilo?
Ukuhlaselwa ngokwesaba okukhulu okungelashwa kungaholela ezinkingeni ezinkulu ekusebenzeni nasekhwalithi yokuphila komuntu. Ukugwema izindawo zomphakathi, ukufuna usizo lwezokwelapha njalo, ukwehla kokusebenza emsebenzini noma esikoleni, ukudangala, ezinye izifo zokukhathazeka kanye nokuthambekela ekusebenziseni izidakamizwa kungavela. Kwezinye izimo, umuntu angathuthuka isimo sokugwema izindawo ezixakekile noma ezivaliwe (agoraphobia).
Kuthatha Isikhathi Esingakanani Ukuhlaselwa Ngokwesaba Okukhulu?
Isikhathi sokuhlaselwa ngokwesaba okukhulu sihluka kumuntu nomuntu. Imvamisa siqhubeka imizuzu eyi-10 kuya kwengama-30, kanti kwezinye izikhathi singafinyelela ihora elilodwa. Ukuvama nesikhathi sokuhlaselwa kuyahluka kumuntu nomuntu; kungaba khona ukuhlaselwa okungavamile noma okuvame ukuphindaphinda.
Ukuhlolwa Kokuhlaselwa Ngokwesaba Okukhulu Kwenzeka Kanjani?
Ukuhlaselwa ngokwesaba okukhulu kungavela ngendlela efana nezimpawu zezinye izifo zomzimba, ngakho kudinga ukuhlolwa okuphelele kudokotela. I-Electrocardiography (EKG), ukuhlolwa kokusebenza kwe-thyroid, ukuhlolwa kwegazi okuphelele kanye nokuhlolwa kokuphefumula kusiza ukuxosha izimbangela zomzimba. Ngemva kwalokho, umlando wokuphila komuntu uhlolwa futhi kusetshenziswa izinga lokuhlola njenge-DSM-5. Akusho ukuthi wonke umuntu ohlaselwa ngokwesaba okukhulu unokuphazamiseka kokwesaba okukhulu, kodwa uma ukuhlaselwa kuphindaphinda, kungachazeki futhi kukhona ukukhathazeka okuqhubekayo, kungaba uphawu lokuphazamiseka kokwesaba okukhulu.
Kumele kuqinisekiswe ukuthi ukuhlaselwa akubangelwa ukusetshenziswa kwezidakamizwa noma imithi, izifo zomzimba noma ezinye izifo zengqondo. Ukuhlolwa kuvame ukwenziwa uchwepheshe wezempilo yengqondo.
Kufanele Kwenziwe Kanjani Ngesikhathi Sokuhlaselwa Ngokwesaba Okukhulu?
Ngesikhathi sokuhlaselwa, umuntu kufanele agxile ekuzinziseni. Ukuphefumula kancane nangokujulile, ukuzama izindlela ezifana ne-"4-7-8 yokuphefumula", ukuya endaweni ezizwa ephephile kuyo noma ukufuna usizo kumuntu oseduze kungasiza. Kubalulekile ukugxila ekuphefumuleni kuze kuphele ukuhlaselwa nokubheka kabusha imicabango engemihle. Uma ukuhlaselwa kuvama, kufanele kutholakale usizo lochwepheshe.
Izindlela Zokubhekana Nokuhlaselwa Ngokwesaba Okukhulu
Izindlela ezilandelayo zingasiza ukuphatha ukuhlaselwa ngokwesaba okukhulu:
Ukuphefumula kancane nangokujulile
Ukusebenzisa amazwi azoduduza (isibonelo "Lokhu kuzodlula").
Ukusuka endaweni enomsindo noma exakekile uye endaweni ethule
Ukuthola usizo kumngane oseduze noma ilungu lomndeni
Ukuzivocavoca njalo, ukwenza imikhuba yokuzola noma yokuphumula
Ukuthola usizo lochwepheshe uma kudingeka
Yini Engasiza Ukuhlaselwa Ngokwesaba Okukhulu?
Kunezindlela ezahlukene zokuzolisa: Ukuphefumula okujulile, izindlela zokuphumula, ukuqala i-yoga, ukuzama i-aromatherapy noma itiye lezitshalo ezikhuthazayo kungasiza kwabanye abantu. Kodwa-ke, indlela ephumelela kakhulu isikhathi eside ukufunda izindlela ezifanele zokwelapha ngokusebenza nochwepheshe futhi uma kudingeka ukuthola usizo lwezokwelapha.
Izindlela Zesimanje Ekwelapheni Ukuhlaselwa Ngokwesaba Okukhulu
Ukwelashwa kwe-paniki ataki kuvame ukuqhutshelwa phambili ngokwelashwa kwengqondo kanye/noma imithi. Ubufakazi obuphumelela kakhulu emkhakheni wokwelashwa kwengqondo bungokwe-Cognitive Behavioral Therapy (CBT). I-CBT isiza umuntu ukuba aqonde izindlela ezingaphansi kwemizwa nemicabango ayitholayo ngesikhathi se-paniki ataki, futhi ithuthukise amasu okuzimela.
Ekusebenziseni imithi, ama-antidepressant kanye kwesinye isikhathi ama-anxiolytic angasetshenziswa isikhashana. Udokotela wakho uzolungisa uhlelo lokwelashwa ngokwezinkinga ezithuthukayo. Umphumela wemithi ungazwakala emva kwamaviki ambalwa futhi kudinga ukuqapha njalo ngesikhathi sokwelashwa.
Izinzuzo Zokuzivocavoca Ukuphefumula Nokuphumula
Ngesikhathi se-paniki ataki ukuphefumula kungaba phezulu futhi kusheshe, ngakho-ke ukuzivocavoca ukuphefumula kungakhulula umzimba. Ukuphefumula okujulile imizuzwana engu-4, ukubamba umoya umzuzwana ongu-1, bese uphumuza kancane imizuzwana engu-4 kungaba usizo. Ngokufanayo, ukusebenzisa amasu okuphumula kwemisipha ngokwezigaba kungasiza ukuphatha izimpawu ze-ataki.
Indima Ye-Hypnosis Nokuzivocavoca
Kanye nezinye izindlela zokwelapha ngengqondo, kwezinye izimo i-hypnotherapy ingaba usizo. Futhi, ukuzivocavoca umzimba njalo (njengokuhamba kancane noma ukubhukuda) kungathinta kahle ibhalansi yezamakhemikhali ebuchosheni futhi kuzolekelela ukuzinza kwemizwa.
Ukusekela Abaseduze Abathola I-Paniki Ataki
Ngesikhathi se-paniki ataki kubalulekile ukuhlala uzolile eduze komuntu, ungamahluleli, usebenzise ulimi oluthambile nolusekayo. Gxila ekwenzeni umuntu azizwe ephephile uma isimo sesidlulile. Uma kudingeka, ungamsiza enze ukuzivocavoca ukuphefumula noma ezinye izindlela ezisekelayo enake wazisebenzisa.
Imibuzo Evame Ukubuzwa
1. Ingabe i-paniki ataki ne-paniki disorder kuyafana?
Cha. I-paniki ataki yisimo esiqala ngokuzumayo esihambisana nokwesaba nezimpawu zomzimba; i-paniki disorder wukuthi la ma-paniki ataki avame ukwenzeka, aphindaphinda futhi afinyelela ezingeni elithinta kabi impilo yomuntu.
2. Ingabe i-paniki ataki ingadidaniswa nesifo senhliziyo?
Yebo. Kungaba nezimpawu ezifanayo ezifana nobuhlungu besifuba, ukushaya kwenhliziyo okusheshayo kanye nokuphelelwa umoya. I-paniki ataki yesikhashana futhi ivela ezingqondweni, kanti isifo senhliziyo singesinye sezimo eziphuthumayo kwezokwelapha. Uma izimpawu zakho zivela okokuqala noma ziba zimbi, qiniseka ukuthi uthintana nodokotela.
3. Ingabe i-paniki ataki ingadlula yodwa?
Iningi lama-paniki ataki liyancipha ngokuhamba kwesikhathi futhi liphela ngokwalo esikhathini esifushane. Kodwa uma liphindaphinda noma lithinta ikhwalithi yokuphila kwakho, kufanele uthole usizo lochwepheshe.
4. Yiziphi izimo ezingabangela i-paniki ataki?
Izikhathi eziningi ukucindezeleka okukhulu, izigameko ezishaqisayo, ukungalali, ukusebenzisa kakhulu ikhofi noma utshwala kungabangela i-ataki. Kwesinye isikhathi i-ataki ingavela ngaphandle kwesizathu esicacile.
5. Kwenziwa kanjani ukuzivocavoca ukuphefumula okujulile?
Hlala endaweni ekhululekile, uphefumule umoya ojulile emzimbeni imizuzwana engu-4, ubambe umoya umzuzwana ongu-1, bese uphumuza kancane imizuzwana engu-4 ngomlomo. Phinda lo mjikelezo izikhathi ezimbalwa ukuze uzizwe ukhululekile.
6. Kungenzeka yini ukuthi i-paniki ataki iphele ngokuphelele?
Ngezindlela ezifanele zokwelapha kanye/noma imithi, ukuvama nokuba namandla kwe-paniki ataki kungancishiswa kakhulu. Kubalulekile ukulandela ukwelashwa nokufunda ukuphatha ukucindezeleka.
7. Ingabe izingane zingaba ne-paniki ataki?
Yebo. Njengabantu abadala, izingane nazo zingathola i-paniki ataki. Izingane zivame ukuveza ukukhathazeka kwazo ngezimpawu zomzimba ezifana nobuhlungu besisu noma isiyezi.
8. Ngesikhathi se-paniki ataki, kufanele ngiye esibhedlela nini?
Uma uthola izimpawu ezicacile nezimbi okokuqala noma uzizwa sengathi unenkinga enkulu yezempilo, qiniseka ukuthi uya esikhungweni sezempilo.
9. Ingabe itiye lezitshalo kanye ne-aromatherapy kuyasiza nge-paniki ataki?
Kwabanye abantu, itiye lezitshalo (isb. i-chamomile) noma i-aromatherapy kungakhulula; kodwa akufanele kuthathe indawo yeseluleko sikadokotela.
10. Ingabe ukwelashwa ngemithi kuyimpoqo?
Akudingekile kubo bonke, kodwa uma i-paniki ataki ivame futhi inamandla, imithi ingasiza. Isinqumo sokwelashwa kufanele sithathwe nomeluleki wezempilo yengqondo.
11. Yiziphi ezinye izindlela zokwelapha ngengqondo ezisebenzayo ngaphandle kwe-CBT?
Izindlela zokwelapha ngokukhuluma, amasu okuphumula kanye kwezinye izimo i-hypnotherapy kungaba usizo olungeziwe.
12. Ingabe ukuzivocavoca kungavimbela i-paniki ataki?
Ukuzivocavoca umzimba njalo kusiza ekunciphiseni ukucindezeleka nasekuthuthukiseni impilo yonke; lokhu kunganciphisa ingozi ye-paniki ataki.
13. Ngingasiza kanjani umuntu othola i-paniki ataki?
Hlala uzolile, unikeze ukwesekwa, ukhumbuze umuntu ukuthi isimo siyashabalala. Nikeza ukuzivocavoca okusebenzayo futhi uhlale naye kuze kuphele.
Imithombo
Inhlangano Yezempilo Yomhlaba (WHO) – Izihloko Zezempilo Yengqondo
Inhlangano Yezengqondo YaseMelika (APA) – Incwadi Yokuhlola Nezibalo Zezifo Zengqondo (DSM-5)
National Institute of Mental Health (NIMH) – Ulwazi Nge-Panic Disorder
Anxiety and Depression Association of America (ADAA) – Imithombo Ye-Panic Attacks
Mayo Clinic – Panic Attacks and Panic Disorder
The Lancet Psychiatry; Generalized anxiety disorder and panic disorder: recent advances in diagnosis and management