Fanafihan-tahotra mandritra ny fitsapana: ny fomba hiatrehana izany sy hahazoana fanampiana¶

Ny fanafihan-tahotra eo afovoan'ny fanadinana dia mety ho toy ny fotoana ratsy indrindra amin'ny fiainanao. Midobodoboka ny fonao, mihenjana ny tratranao, mangozohozo ny tananao, ary misy feo ao an-dohanao milaza fa tsy maintsy mihazakazaka ianao, raha tsy izany dia hisy zavatra mahatsiravina hitranga. Mampatahotra izy io, saingy tsy mampidi-doza ho azy, fa mihamitombo sy mihalevona, ary afaka mandalo izany ianao nefa tsy miala amin'ny sezanao.

Ity toro-lalana ity dia manazava ny zava-mitranga ao amin'ny vatanao, manome anao drafitra tsikelikely ho an'ny efitrano, mampiseho ny fomba fangatahana fiatoana tsy misy tahotra ny ho sahirana, ary mandrakotra izay tokony hatao mandritra ny ora sy ny andro aorian'izay. Izy io dia nosoratana ho an'ny mpianatra sy ho an'ny ray aman-dreny, mpampianatra ary namana izay te hanampy. Hazavaina koa rehefa tsy mikoropaka ny soritr'aretina ary mila fitsaboana maika.

Ataovy izao izao¶

1. Jereo aloha raha misy famantarana loza. Raha marary tratra ianao, fanaintainana miparitaka amin'ny sandrinao na valanoranonao, molotra manga, aretim-po na havokavoka fantatra, na tsapanao fa mety ho torana ianao, atsangano ny tananao ary lazao fa mila fanampiana ara-pitsaboana ianao. Antsoy ny laharana vonjy taitra eo an-toerana (911 any Etazonia sy Kanada, 112 manerana ny Vondrona Eoropeana, 999 any Royaume-Uni) raha ivelan'ny efitrano misy fanaraha-maso ianao.
2. Apetraho eo ambany ny peninao ary atsipazo ny tongotrao. Atsofohy amin'ny tany ny tongotra roa ary tsapao ny seza mihazona anao. Izany dia milaza amin'ny vatanao fa azo antoka ara-batana ianao.
3. Mifofofofo moramora. Mifofofofo moramora amin'ny oronao mandritra ny efatra, avy eo mivoaka amin'ny vavanao mandritra ny enina ka hatramin'ny valo. Ataovy kely sy mangina ny fofonaina, ary avereno mandritra ny roa minitra.
4. Lazao amin'ny tenanao hoe inona izany. Lazao mangina hoe: "Fanafihana mampikorontan-tsaina ity. Mahatsiravina izany, tsy handratra ahy izany, ary handalo ao anatin'ny minitra vitsy."
5. Ampiasao amin'ny tany ny sainao. Manonona zavatra dimy hitanao ary efatra azonao kitihina. Mijanòna amin'ny antsipiriany mandra-pialan'ny onja.
6. ** Atsangano ny tananao raha mila miala sasatra ianao. Efa hitan’ny mpanara-maso izany teo aloha ary hanampy.

Raha mila fanazavana bebe kokoa momba ny dingana vonjy maika ho an'ny olona rehetra, anisan'izany ny namana sy ny fianakaviana, jereo ny torolàlana momba ny fanafihan-tahotra. Raha mieritreritra ny hanisy ratsy ny tenanao ianao na amin'ny fotoana inona na amin'ny fotoana inona, mandehana mivantana any amin'ny fizarana momba ny fahazoana fanampiana, na mifandraisa amin'ny laharana vonjy maika eo an-toerana na laharana krizy.

Inona no mitranga ao amin'ny vatanao¶

Ny fanafihan-tahotra dia firongatry ny tahotra mahery vaika miaraka amin'ny soritr'aretina ara-batana mahery vaika, matetika mipoitra ao anatin'ny 10 minitra eo ho eo ary matetika manjavona ao anatin'ny 20 ka hatramin'ny 30 minitra. Izy io dia avy amin'ny rafitra fanairana ao amin'ny vatana, antsoina indraindray hoe ady na fiaramanidina, mitifitra rehefa tsy misy fahavalo ara-batana hiady. Amin'ny fanadinana ny "loza" dia tsindry sy tahotra ny tsy fahombiazana, fa ny vatana dia mihetsika toy ny misy mpiremby.

Ny adrenalinina dia manondraka ny rafitrao. Mitempo haingana kokoa ny fonao mba handefasana ra any amin'ny hozatrao, haingana ny fofonainao, ary mihenjana ny hozatrao. Mety hifoka rivotra haingana loatra ianao, izay mampihena ny gazy karbonika ao amin'ny ranao ary miteraka fanina, fanina, maivana ary fahatsapana ho tsy misy dikany. Izany no mahatonga ny fanafihan-tahotra mety hahatsapa tena ara-batana, na dia miasa ara-dalàna aza ny fo, ny havokavoka ary ny atidoha.

Ny soritr'aretina mahazatra¶

• Fo mitempo na mihazakazaka.
• Fihenjanan-tratra na fahatsapana tsy mahazo rivotra.
• Fihetseham-po na fanina eo amin'ny tanana, tongotra na manodidina ny vava.
• Fanina na torana.
• Mitsemboka, mihozongozona, mangatsiatsiaka na mafana mafana.
• Aretina na kibo.
• Ny fahatsapana ho tsy misy dikany, toy ny mijery ny tenanao avy any ivelany.
• Ny faniriana mafy handositra, na ny tahotra ny ho very fifehezana na ho faty.

Mampatahotra ireo soritr'aretina ireo, ary maro ny olona voan'ny fanafihana voalohany no mino fa voan'ny aretim-po izy ireo. Azo takarina izany tahotra izany. Izany koa no antony maha-zava-dehibe ny fanampiana ara-pitsaboana raha misy fisalasalana, izay resahinay etsy ambany.

Nahoana no mety hitranga amin'ny fanadinana¶

Ny fanadinana dia manambatra antony maromaro: tsatòka be, fe-potoana, fahanginana, fanaraha-maso, ary fitsipika henjana izay tsy azonao atao. Ny tsy fahampian'ny torimaso, ny tsy fihinanana sakafo, ny kafeinina be dia be ary ny fanahiana mandritra ny herinandro dia mahatonga ny fanairana ho mora kokoa. Ireo mpianatra izay nanana fanafihan-tahotra teo aloha dia mety hatahotra iray hafa, ary io tahotra io dia mety hiteraka izany. Ity loop ity dia fantatra amin'ny hoe tahotra ny tahotra.

Ny fanafihan-tahotra dia tsy famantarana ny fahalemena, ny tsy fahampian'ny toetra na ny tsy fahampian'ny fiomanana. Izany dia mitranga amin'ny mpianatra izay tena vonona tsara ary matetika amin'ireo izay tena miahy indrindra. Ny fahatakarana izany no dingana voalohany amin'ny fampidinana ny heriny.

Fanafihan-tahotra na zavatra hafa¶

Ny ankamaroan'ny fotoana dia tsy mampidi-doza ny fanafihana mitebiteby amin'ny tanora salama. Mitovitovy anefa ny toe-javatra sasany, ary azo antoka kokoa ny mitandrina. Ny tabilao dia mampiseho ny fahasamihafana lehibe sy ny fotoana hiantsoana fanampiana.

Raha voan'ny asthma ianao ary mihetsiketsika, araho ny drafitry ny asthma ary vakio ny torolalana fanafihan'ny asma. Raha misy torana dia vakio ny torolalana torana. Rehefa tena misy fisalasalana, antsoy ny laharana vonjy maika eo an-toerana. Aleo jerena foana ary lazaina fa mikoropaka toy izay tsy miraharaha ny vonjy taitra ara-pitsaboana.

Ahoana ny fandehanana amin'ny biraonao¶

Matetika ianao dia afaka mandeha amin'ny fanafihana mitebiteby tsy misy olona mahatsikaritra. Ny tanjona dia ny tsy hampitsahatra ny fahatsapana amin'ny alàlan'ny hery, satria ny ady amin'izany dia mampatanjaka azy. Ny tanjona dia ny hamela ny onja hiakatra sy hianjera rehefa mampiasa hetsika tsotra ianao mba hampitony ny vatanao.

Dingana 1: Omeo anarana ary ekeo izany¶

Lazao amin'ny tenanao hoe: "Fanafihana mikorontana ity. Tsy mahazo aina fa tsy mampidi-doza." Ny ady amin'ny fahatsapana dia manampy tahotra bebe kokoa. Olona maro no mahita fa mihamaivana ny fanafihana rehefa mijanona amin'ny tolona ary mamela ny onja handalo, satria mety mitsingevana eo amin'ny fivontony ianao fa tsy miady amin'izany.

Dingana 2: Miadana ny fofonainao¶

Mifofofofo amin'ny oronao mandritra ny efatra segondra eo ho eo, avy eo mivoaka moramora amin'ny vavanao mandritra ny enina ka hatramin'ny valo segondra. Ataovy kely sy mangina ny fofonaina tsirairay. Raha mahatsikaritra ny tenanao mitelina rivotra ianao dia miadana ary avelao ny fofonaina hanao ny asa. Ataovy izany mandritra ny roa minitra farafahakeliny, na fofonaina folo eo ho eo.

Dingana 3: Fenoy ny vatanao¶

• Tsindrio ny tongotrao amin'ny tany.
• Apetraho eo amin'ny latabatra ny tananao ary tsindrio midina mandritra ny dimy segondra, ary avoaka.
• Tsapao ny hafanan'ny birao na ny peninao.
• Atsofohy ny sorokao ary esory ny valanoranonao.

Dingana 4: Amboary ny sainao¶

Ampiasao ny fomba 5, 4, 3, 2, 1: manonona mangina zavatra dimy hitanao, efatra tsapanao, telo henonao, roa fofona ary iray tsiroaroa. Raha very isa ianao dia lazao amin'ny antsipiriany ny efitrano: loko, endrika, aloka. Tohizo hatrany ny masonao raha toa ka toa tsy tena misy ilay efitrano.

Dingana 5: Mangatsiaka¶

Matetika ny tarehy mafana sy mivonto. Raha azo atao dia misotro rano mangatsiaka. Afaka manampy ny manindry rantsantanana mangatsiatsiaka amin'ny hatotananao na ny lamosin'ny tendanao. Aza mivoaka ny efitrano na mandika ny fitsipiky ny fanadinana nefa tsy manontany.

Dingana 6: Manaova zavatra kely iray¶

Rehefa lasa ny tampon'isa, izay matetika maka minitra vitsivitsy, mifidy ny asa kely indrindra azo atao. Mamakia fanontaniana iray miadana, soraty ny anaranao, na tsipiho ny teny fototra iray. Tsy voatery hamita indray mandeha ny taratasy iray manontolo. Ny dingana kely dia mampiseho ny atidohanao fa ianao no mifehy indray.

Inona no holazaina amin'ny tenanao¶

Ny fehezanteny fohy sy tony dia miasa tsara kokoa noho ny adihevitra lava. Andramo ireto, iray isaky ny fofonaina:

• "Handalo ity."
• "Azo antoka aho ao amin'ity efitrano ity."
• "Afaka mitaingina ity onja ity aho."
• « Miadana ny fofonaina, miadana ny vatana ».
• "Ny zavatra kely manaraka ihany no mila ataoko."

Mangataka fanampiana na fiatoana¶

Maro ny mpianatra matahotra fa ny fangatahana fanampiana dia midika ho tsy fahombiazana, hosoka na marika ratsy mandeha ho azy. Amin'ny fampiharana, ny mpanara-maso sy ny tompon'andraikitra amin'ny fanadinana dia miatrika aretina, hozatra ary fahasahiranana isaky ny vanim-potoanan'ny fanadinana, ary ampiofanina izy ireo hanaraka ny dingana napetraka. Ny fananganan-tanana no mety.

Inona no holazaina¶

Tsy mila manazava ny zava-drehetra ianao. Ataovy fohy sy milamina:

• "Tsy salama aho ary mila fotoana fohy."
• "Mitebiteby aho. Afaka mahazo rano ve aho sa miala sasatra?"
• "Heveriko fa mila rivotra madio aho."

Inona no mety hitranga¶

• Mety omena rano ianao ary minitra vitsy eo amin'ny biraonao.
• Mety hoentina any amin'ny efitrano mangina ianao na ny lalantsara misy mpanara-maso.
• Ny fotoana very dia azo averina. Tsy mitovy ny fitsipika arakaraka ny biraom-panadinana sy ny firenena, koa manontania.
• Raha tsy afaka manohy ianao dia hanazava ny safidy ny sekoly na ny foibem-panadinana, toy ny fametrahana ny taratasy any aoriana na ny fangatahana fandinihana manokana.

Eo ambanin'ny rafitra nasionaly maro, ny toe-pahasalamana ara-pahasalamana na ara-tsaina voarakitra dia azo raisina amin'ny marika na afaka mamela fialan-tsasatra. Ny antsipiriany dia tsy mitovy amin'ny firenena sy ny fanadinana, ka izany no mahatonga ny fiomanana manampy. Ny torolàlana amin'ny toeram-pitsapana ary mahazo fanohanana manazava ny fomba fangatahana fialan-tsasatra, efitrano mitokana ary fanitsiana hafa alohan'ny andro fanadinana, ary ny torolàlana momba ny logistika sy maika ny andro fanadinana mirakitra fiheverana manokana aorian'ny aretina na tranga iray.

Raha tsy afaka miteny ianao¶

Raha toa ka tery ny tendanao ka tsy afaka miteny ianao, dia atsangano ny tananao ary atsangano ny naoty, na tondroy ireo teny voasoratra hoe “Tsy salama aho”. Ny karatra efa voasoratra dia hevitra tsara raha fantatrao fa sahirana miteny ianao rehefa mitebiteby. Anontanio ny sekolinao raha misy karatra famantarana azo ifanarahana amin'ny mpiandraikitra ny fanadinana mialoha ny fotoana.

Raha tsy maintsy mivoaka ny efitrano ianao¶

Mandehana miaraka amin'ny mpanara-maso, ary aza manandrana miala irery raha reraka ianao. Mipetraha amin'ny toerana azo antoka ary tohizo ny fofonaina miadana sy ny fiorenana. Aza miresaka momba ny fanontaniana amin'ny olona mandritra ny fiatoana, satria mety hitarika ho amin'ny tsy fivadihana amin'ny akademika izany. Raha manahy momba an'izany ianao, ny torolalana amin'ny ny fahamendrehana akademika sy ny fiampangana hosoka manazava ny tokony hatao raha misy tsy fifankahazoan-kevitra.

Lalana fanapahan-kevitra amin'izao fotoana izao¶

flowchart TD
    A["Ny soritr'aretina tampoka amin'ny fanadinana"] --> B{"Ny fanaintainan'ny tratra, ny torana, ny molotra manga na ny aretim-po na ny havokavoka fantatra?"}
    B -->|"Eny"| C["Atsangano ny tananao ary mangataha fanampiana ara-pitsaboana maika"]
    B -->|"Tsia"| D["Penina midina, tongotra amin'ny tany, miadana ny fofonaina"]
    D --> E["Omeo anarana hoe: mikoropaka ity ary ho lany"]
    E --> F["Sary 5 4 3 2 1"]
    F --> G{"Mihena ve ny onja rehefa afaka 5 na 10 minitra?"}
    G -->|"Eny"| H["Manaova asa kely iray ary manangana tsikelikely"]
    G -->|"Tsia"| I["Atsangano ny tananao ary mangataha toerana fiatoana na mangina"]
    I --> J["Manaova fanaraha-maso miaraka amin'ny mpanolo-tsaina na dokotera"]
    H --> J
    C --> J

Taorian'ny fanafihana tahotra¶

Rehefa mandalo ny onja, dia mety ho reraka, mangovitra, menatra na mitomany ianao. Ara-dalàna izany. Nampiasa angovo be dia be ny vatanao.

Amin'ny ora manaraka¶

• Misotroa rano ary misakafo kely.
• Mipetraha mangina na mandehandeha eny ivelany mandritra ny minitra vitsivitsy.
• Slow your breathing again if the symptoms return.
• Tell someone you trust, such as a friend, teacher or parent.
• Do not replay every moment in your head, and do not judge yourself harshly.

Later that day¶

• Do something ordinary and comforting, such as a meal, a shower, a short walk or a favourite show.
• Keep screens and caffeine low in the evening.
• Go to bed on time. Sleep restores the nervous system.
• If you have another exam tomorrow, rehearse your calming steps and plan what you will do if the panic returns.

In the next few days¶

• Tell your school, if you have not already, that you had a panic attack. A school counsellor or exams officer can discuss options.
• See your doctor, especially if it was your first panic attack, if you had chest pain, or if attacks keep recurring. A doctor can check for physical causes and talk about treatment.
• Ask about special consideration if the panic attack affected your performance, and about support for the remaining exams.
• Keep a short log: when it happened, what you were doing, what helped. This is helpful for your doctor or counsellor.

If the result is not what you hoped, the guide on what to do after a bad exam result covers appeals, retakes and next steps.

What to do about the fear of another attack¶

After one panic attack, many students become afraid of the next one. They avoid exams, classes or crowded rooms, which can make the fear grow. Avoiding the things you fear gives short term relief but strengthens anxiety in the long run.

Gentle exposure¶

Therapists often use gradual, planned exposure. With support, you slowly practise being in the situation you fear, such as a mock exam in a quiet room, then a timed paper at school, and so on. This is best done with the help of a counsellor or therapist, particularly if panic is frequent.

Skills that help¶

• Daily slow breathing practice for five minutes, even when calm.
• Regular exercise, which uses up stress hormones.
• Regular sleep and meals.
• Cutting back on caffeine and energy drinks, which can trigger symptoms. See the guide on cramming safely.
• Replacing "I must never panic again" with "if it happens, I know what to do."

Talking therapies¶

Cognitive behavioural therapy is widely recommended for panic disorder and anxiety by health services such as the National Health Service in the United Kingdom (NHS) and by the American Psychological Association (APA). It teaches you to understand panic, change unhelpful thoughts and face fears gradually. Your doctor can refer you, and many schools and universities offer short term counselling. Medicines can sometimes be part of treatment, but that is a decision for a doctor, and this guide gives no medication advice.

Helping someone else who is panicking¶

If a classmate, sibling or friend is having a panic attack, you can help in simple ways.

1. Stay calm and speak in a low, slow voice.
2. Ask what they need, and do not argue that there is nothing to fear.
3. Guide them to a quiet space if possible.
4. Breathe slowly alongside them and count the out-breaths.
5. Help them ground with five things they see.
6. Do not crowd them, and ask others to give space.
7. Stay with them until they are calmer, and offer water.
8. If you see warning signs such as chest pain, fainting, blue lips or confusion, or if you are unsure, call your local emergency number.

Do not tell someone to "just calm down" or "stop overreacting." Those phrases tend to add shame. Short, kind sentences are best: "I am here, you are safe, this will pass."

Torolàlana ho an'ny ray aman-dreny sy mpampianatra¶

If your child or student tells you they had a panic attack in an exam, listen first. Many young people feel ashamed and expect to be told off. Your calm response sets the tone for recovery.

Inona no manampy¶

• Say "Thank you for telling me. That sounds really hard."
• Do not ask for a full account straight away. Let them share at their own pace.
• Reassure them that panic attacks are common, treatable and not dangerous in themselves.
• Offer practical help: contact the school, help to find a counsellor, book a doctor visit.
• Make sure they eat, drink and sleep.
• Keep routines steady, and avoid making the exam sound more important than it is.

What to avoid¶

• Ny hoe "tsy misy tokony hatahorana."
• Making comparisons with other students.
• Threatening consequences if they do not get over it.
• Pushing them to retake the exam the same day.
• Searching for someone to blame.

For more about supporting a child, see the guide on how parents can help a child through exam stress.

Teachers can help by knowing the school's procedures, offering a quiet space, and agreeing signals with students in advance. If the student has a plan from a doctor or counsellor, make sure the exams officer has it before exam day.

When to get professional help¶

See a doctor or school counsellor if any of these apply:

• It was your first panic attack, or the first with chest pain.
• You have repeated attacks or you fear having one.
• You avoid school, exams, public places or social events.
• You cannot sleep, or you feel on edge most of the day.
• You feel low, empty, hopeless or tearful.
• You use alcohol, cannabis, energy drinks, caffeine pills or other substances to cope.
• Your schoolwork or relationships are suffering.

A doctor can check heart, thyroid and other possible causes, and can describe options such as talking therapy. A school counsellor can arrange practical support. If you have a disability or long term condition, you may qualify for formal exam adjustments.

Preparing in advance if panic is a risk¶

If you have had panic attacks before, or you worry about one during the exam, planning can lower the odds and the fear.

• Tell your school counsellor or exams officer ahead of time.
• Ask about a separate room, rest breaks, water at the desk and an agreed signal for help.
• Collect a letter from your doctor or counsellor if needed.
• Practise breathing and grounding daily for two weeks before the exam.
• Take timed practice papers in conditions close to the real thing.
• Keep a short written plan in your pencil case: "Pen down. Feet down. Breathe out slowly. Five things I see."
• Arrive early, but not too early, and avoid crowded corridors if they upset you.
• Limit caffeine, and eat a steady breakfast.

Tetika fohy ho entina ao an-dohanao¶

1. Mariho ireo famantarana voalohany: fo haingana, tratra tery.
2. Lazao hoe: "Sahirana ity, ho lany."
3. Midina ny pen, midina ny tongotra.
4. Ny fofonaina mivoaka lava kokoa noho ny fofonaina.
5. Name five things you see.
6. Ask for help if you need a break.
7. Manaova asa kely iray rehefa mora.

Angano mahazatra¶

Myth: A panic attack can kill you. In a healthy person, a panic attack is not physically dangerous, even though it feels terrifying. If you are unsure, get medical advice.

Myth: If I stay in the room, I will pass out. Panic usually raises blood pressure and heart rate, so fainting is unusual. Fainting from blood or needle fear is a different mechanism.

Myth: Breathing into a bag will fix it. This is not recommended and can be harmful.

Myth: Only weak people panic. Panic affects people of all ages and backgrounds. Strong, successful people experience it too.

Myth: I should avoid anything that triggered it. Avoidance usually makes fear grow. Gradual, supported practice works better.

Panic attacks in different exam settings¶

The same skills apply everywhere, but the setting changes what is practical. A little thought about your own situation helps you adapt.

In a large exam hall¶

Large halls can feel overwhelming because of the number of people, the echo and the visible clock. Choose a seat, where you can, away from the busiest aisle. Look at your desk or your paper instead of scanning the room, and keep your gaze soft if you need to rest your eyes. If you need help, raising your hand is enough, and an invigilator will walk over to you quietly.

In a small room or one to one setting¶

If you are in a small room with a supervisor, you may find it easier to speak up. Tell the supervisor in advance if you have had panic attacks before, and agree on a simple signal. Smaller rooms can feel warm, so ask about ventilation and water.

In an online or proctored exam¶

Panic can feel worse when you are alone at a screen and watched through a camera. Contact the proctor through the chat or help line and say you need a short pause. Staying in view of the camera while you breathe is usually fine, and explaining what is happening can prevent a misunderstanding. If your camera loses you for a moment, take a screenshot where possible and report it afterwards. The guide on online proctoring exam crashes and false flags explains how to record what happened.

In an oral exam, presentation or practical test¶

Speaking in front of an examiner can trigger intense fear. Pause, take one slow breath, and say, "May I take a moment." Examiners expect pauses. Keep a glass of water close by if allowed, and anchor your feet on the floor. If symptoms rise, tell the examiner you need a short break.

At university or college¶

University exams may be held in sports halls, with fewer reminders and more independence. Register with the disability or wellbeing service early if you have panic attacks, because support such as a separate room or rest breaks usually needs prior approval. If a panic attack happens and you have to leave, contact your tutor or exams office as soon as you can, ideally the same day.

Panic attacks and long term health¶

A single panic attack does not mean you have a lasting condition. Many people have one or two in their lives, often during very stressful periods. When attacks recur, or when you start to fear them and change your life to avoid them, a doctor may talk with you about panic disorder, which is common and very treatable.

Alongside therapy, ordinary habits make a real difference. Regular exercise, steady sleep, regular meals, time outdoors and limited caffeine all reduce how easily the alarm system fires. Alcohol and cannabis may seem to calm you in the moment, but they tend to worsen anxiety and sleep over time. If you notice that you rely on them to cope, tell your doctor or a counsellor, who will not judge you.

Keep in mind that young people often hide panic from parents and teachers because they feel ashamed. If you are a student, telling one trusted person is a good step. If you are a parent, make it easy for your child to tell you by responding with calm and kindness the first time they do.

Loharano nojerena¶

• National Health Service (United Kingdom), pages on panic disorder, anxiety and breathing exercises.
• American Psychological Association (United States), resources on panic disorder and anxiety.
• National Institute of Mental Health (United States), information on panic disorder.
• Foibe Fanaraha-maso sy Fisorohana ny Aretina (Etazonia), fampahalalana momba ny fanahiana sy ny fiatrehana ny adin-tsaina.
• Mind and Young Minds (Royaume-Uni), tari-dalana ho an'ny tanora sy ny ray aman-dreny momba ny adin-tsaina sy ny fanadinana.
• Red Cross sy St John Ambulance, fitarihana fanampiana voalohany momba ny tebiteby sy ny tebiteby.
• 988 Famonoan-tena sy Crisis Lifeline (Etazonia), Samaritana sy Childline (Royaume-Uni), ho an'ny antsipirian'ny fifandraisana amin'ny krizy.

Jereo ny pejy ankehitriny amin'ireo fikambanana ireo, satria mety hiova ny fitarihana. Ity torolàlana ity dia fampahalalana ankapobeny, tsy mahasolo ny fitsaboana, ary tsy misy torohevitra momba ny fanafody.

Fanontaniana apetraka matetika¶

Mety handratra ahy ve ny fanafihan-tahotra amin'ny fanadinana?¶

Amin'ny olona salama dia mampatahotra ny fanafihan'ny tebiteby fa tsy mampidi-doza ara-batana, ary matetika dia mahatratra 10 minitra eo ho eo izany. Ny soritr'aretina dia avy amin'ny firongatry ny adrenaline sy ny fofonaina haingana. Satria ny fanaintainan'ny tratra, ny torana ary ny fisefoana dia mety manondro olana ara-pahasalamana ihany koa, mangataha fanampiana maika raha marary tratra ianao, molotra manga, aretim-po na havokavoka fantatra, na lavo ianao.

Tsy hahomby ve aho raha mangataka fiatoana mandritra ny fanafihan-tahotra?¶

Tsia. Ny mpanara-maso sy ny foibem-panadinana dia manana fomba fiasa ho an'ireo mpianatra tsy salama, ary ny fangatahana fanampiana no zavatra mety hatao. Miankina amin'ny biraom-panadinana sy ny firenena, mety hahazo rano ianao, toerana mangina, fotoana fanampiny, na fotoana hanaovana fangatahana manokana. Anontanio mialoha ny sekolinao momba ny fomba fiasan'ny fanadinanao.

Inona no tokony hataoko raha sendra fanafihana hafa indray aho rahampitso?¶

Ampiasao ny drafitrao: midina ny penina, ny tongotra amin'ny tany, ny fofonaina miadana miaraka amin'ny fofonaina lava kokoa, ary manonona zavatra dimy hitanao. Lazao amin'ny tenanao fa handalo izany, ary atsangano ny tananao raha mila fiatoana ianao. Lazao koa ny mpanolo-tsaina na ny dokoteranao anio, mba hahafahana mandamina ny fanohanana alohan'ny taratasy manaraka.

Rahoviana aho no tokony hijery dokotera momba ny fanafihana tahotra?¶

Manantona dokotera raha io no fanafihana voalohany nataonao, raha narary tratra ianao, raha mitohy ny fanafihana, na manomboka miala amin'ny fianarana, ny fanadinana na ny fiainana ara-tsosialy noho ny tahotra. Ny dokotera dia afaka manilika ny antony ara-batana ary miresaka momba ny fitsaboana toy ny fitsaboana amin'ny resaka. Raha mahatsiaro ho tsy azo antoka ianao na te hanisy ratsy ny tenanao dia antsoy avy hatrany ny laharana vonjy taitra eo an-toerana na laharana krizy.

Fanamarihana momba ny fianarana bebe kokoa¶

A hands-on first aid or mental health first aid course from the Red Cross, St John Ambulance, or a local provider teaches you how to recognise a panic attack, support someone through it, and tell it apart from a medical emergency. Older students, parents and teachers often find the confidence these courses build to be worth the time.

Mpitarika mifandraika¶

• Fanafihan'ny tahotra vonjy maika
• Fitsapana tebiteby amin'ny andro fanadinana
• Krizy ara-pahasalamana
• Fanandramana trano fonenana ary mahazo fanohanana
• Laharana vonjy maika