Ukuhlaselwa kwe-panic ngexesha lovavanyo: indlela yokudlula kwaye ufumane uncedo¶

Ukuhlaselwa luloyiko phakathi koviwo kunokuziva njengowona mzuzu umbi wobomi bakho. Intliziyo yakho ibetha ngamandla, isifuba sakho siyaqina, izandla zakho ziba ndindisholo, kwaye ilizwi entloko lisithi kufuneka ubaleke okanye kwenzeke into embi. Iyoyikisa, kodwa ayiyongozi ngokwayo, iphakame kwaye iphele, kwaye unokudlula kuyo ngaphandle kokushiya isihlalo sakho.

Esi sikhokelo sichaza okwenzekayo emzimbeni wakho, sikunika isicwangciso sesinyathelo ngesinyathelo segumbi, sibonisa indlela yokucela ikhefu ngaphandle kokwesaba ukungena engxakini, kwaye sigubungela oko ukwenza kwiiyure kunye neentsuku emva koko. Ibhalelwe abafundi kunye nabazali, ootitshala kunye nabahlobo abafuna ukunceda. Ikwachaza xa iimpawu zingothuki kwaye zifuna unyango olungxamisekileyo.

Yenza oku ngoku¶

1. Khangela iimpawu zobungozi kuqala. Ukuba ngaba unesifuba esityumkileyo, iintlungu ezinwenwela engalweni okanye emhlathini, imilebe eluhlaza, intliziyo eyaziwayo okanye imeko yemiphunga, okanye uziva ngathi unokufa isiqaqa, phakamisa isandla sakho kwaye uthi ufuna uncedo lwezonyango. Tsalela umnxeba kwinombolo yakho yexesha likaxakeka (911 eUnited States naseKhanada, 112 ngapha kweEuropean Union, 999 eUnited Kingdom) ukuba ungaphandle kwegumbi eligadiweyo.
2. Beka usiba lwakho phantsi kwaye utyale iinyawo zakho. Cinezela iinyawo zombini zibe caba phantsi kwaye uve isitulo sikubambe. Oku kuxelela umzimba wakho ukuba ukhuselekile ngokwasemzimbeni.
3. Phefumla kancinci kancinci. Phefumla kancinci ngempumlo kangangezihlandlo ezine, emva koko uphume ngomlomo kangangesithuba sesithandathu ukuya kwesibhozo. Gcina ukuphefumla kuncinci kwaye kuthule, kwaye phinda imizuzu emibini.
4. Zixelele ukuba yintoni le. Yithi cwaka: "Le yipanic attack. Ivakala imbi kakhulu, ayinakundenzakalisa, kwaye iya kudlula ngemizuzu."
5. Sebenzisa izivamvo zakho emhlabeni. Chaza izinto ezintlanu ozibonayo nezine onokuzichukumisa. Hlala kunye neenkcukacha de i-wave yehla.
6. Phakamisa isandla sakho ukuba ufuna ikhefu. Thetha uthi: "Ndiphethwe luloyiko kwaye ndifuna umzuzwana." Abagadi babaviwa bayibonile le nto ngaphambili kwaye baya kunceda.

Ukuze ufumane ingcaciso egcweleyo yamanyathelo oncedo lokuqala kuye nabani na, kuquka abahlobo kunye nosapho, bona isikhokelo ukuhlaselwa luvalo. Ukuba uneengcinga zokuzenzakalisa nangaliphi na ixesha, yiya ngqo kwicandelo lokufumana uncedo, okanye uqhagamshelane nenombolo yakho yexesha likaxakeka okanye umgca wonxunguphalo.

Kwenzeka ntoni emzimbeni wakho¶

Uphakuko lugqabhuko-dubulo loloyiko olunzulu oluneempawu eziqinileyo zomzimba, oludla ngokufikelela incopho kwisithuba esimalunga nemizuzu eli-10 yaye ngokufuthi luphela kwimizuzu engama-20 ukusa kwengama-30. Ivela kwinkqubo ye-alam yomzimba, ngamanye amaxesha ebizwa ngokuba ngumlo okanye ukubhabha, ukudubula xa kungekho lutshaba lwenyama lokulwa. Kuviwo "ingozi" luxinzelelo kunye noloyiko lokungaphumeleli, kodwa umzimba uphendula ngokungathi kukho umhlaseli.

IAdrenaline ikhukula inkqubo yakho. Intliziyo yakho ibetha ngokukhawuleza ukuthumela igazi kwizihlunu zakho, ukuphefumla kwakho ngokukhawuleza, kwaye izihlunu zakho ziyaqina. Unokuphefumla ngokukhawuleza, nto leyo yehlisa i-carbon dioxide egazini lakho kwaye ibangele ukubetha, isiyezi, intloko ebuhlungu kunye nokuziva ungeyonyani. Yiyo loo nto i-panic attack inokuziva isemzimbeni, nangona intliziyo, imiphunga kunye nengqondo isebenza ngokwesiqhelo.

Iimpawu eziqhelekileyo¶

• Intliziyo ebetha ngamandla okanye ebaleka.
• Ukuqina kwesifuba okanye ukuziva ungafumani moya waneleyo.
• Ukutshotshozela okanye ukuba ndindisholo ezandleni, ezinyaweni okanye emlonyeni.
• Isiyezi okanye ukuziva utyhafile.
• Ukubila, ukungcangcazela, ukugodola okanye ukugungxula okushushu.
• Isicaphucaphu okanye isisu esibuhlungu.
• Ukuziva ungeyonyani, ngokungathi uzijongile ungaphandle.
• Umnqweno onamandla wokubaleka, okanye uloyiko lokuphulukana nolawulo okanye ukufa.

Ezi mpawu ziyothusa, kwaye abantu abaninzi abanokuhlaselwa kokuqala bakholelwa ukuba bahlaselwa yintliziyo. Olo loyiko luyaqondakala. Ikwasisizathu sokuba uncedo lwezonyango lubalulekile ukuba kukho nawaphi na amathandabuzo, esiwagubungela ngezantsi.

Kutheni le nto inokwenzeka kuviwo¶

Uviwo ludibanisa izinto ezininzi ezibangela ukuba zibangele: izibonda eziphezulu, umda wexesha, ukuthula, ukujongwa, kunye nomgaqo ongqongqo ongenakuwushiya. Ukungalali kakuhle, ukungatyi ukutya, icaffeine eninzi kunye nokwakha ixhala kangangeeveki zonke zenza ukuba i-alam ibe lula ukuyiqalisa. Abafundi abaye bahlaselwa yi-panic attack ngaphambili kunokwenzeka ukuba boyike enye, kwaye olo loyiko lunokubangela. Le loop yaziwa njengoloyiko loloyiko.

I-panic attack ayilona uphawu lobuthathaka, isiphene somlingiswa okanye ukungabikho kokulungiselela. Kwenzeka kubafundi abalungiselele kakuhle kwaye ngokufuthi kwabo bakhathala kakhulu. Ukuyiqonda linyathelo lokuqala lokuthoba amandla ayo.

Ukuhlaselwa kwe-panic okanye enye into¶

Uninzi lwexesha, ukuhlaselwa kwe-panic kumntu oselula onempilo akuyingozi. Kodwa ezinye iimeko zibonakala zifana, kwaye kukhuselekile ngakumbi ukuqaphela. Itheyibhile ibonisa iiyantlukwano eziphambili kunye nexesha lokucela uncedo.

Ukuba unesifo sombefu kwaye uyancwina, landela isicwangciso sakho sombefu kwaye ufunde isikhokelo ukuhlaselwa sisifuba. Ukuba nabani na uyaquleka, funda isikhokelo isiqaqa. Xa kukho intandabuzo yokwenyani, fowunela inombolo yakho kaxakeka yasekuhlaleni. Kuhlala kungcono ukuba ujongwe kwaye uxelelwe ukuba ibikukuphaphazela kunokungayihoyi imeko engxamisekileyo yezonyango.

Indlela yokuphuma kuyo kwidesika yakho¶

Ungahlala ukhwela uhlaselo loloyiko kungekho mntu uqaphelayo. Injongo ayiyikumisa ukuvakalelwa ngamandla, kuba ukulwa nayo kuyenza ibe namandla. Injongo kukuvumela amaza ukuba aphakame kwaye awe ngelixa usebenzisa izenzo ezilula ukuzinzisa umzimba wakho.

Inyathelo 1: Yinike igama kwaye uyamkele¶

Zixelele: "Le yipanic attack. Ayikhululeki kodwa ayinabungozi." Ukulwa neemvakalelo zongeza uloyiko ngaphezulu. Abantu abaninzi bafumana uhlaselo lula xa beyeka ukuzabalaza kwaye bavumele amaza ukuba adlule, njengoko unokudada kwindawo yokudumba endaweni yokulwa nayo.

Inyathelo 2: Cothisa ukuphefumla kwakho¶

Phefumla ngempumlo malunga nemizuzwana emine, uze uphume kancinane ngomlomo wakho imizuzwana emithandathu ukuya kwesibhozo. Gcina umphefumlo ngamnye omncinci kwaye uzolile. Ukuba uqaphela ukuba uphefumla umoya, thoba isantya kwaye uvumele umoya ophumayo wenze umsebenzi. Yenza oku ubuncinane imizuzu emibini, okanye malunga nokuphefumla okulishumi.

Inyathelo lesi-3: Gcoba umzimba wakho¶

• Cinezela iinyawo zakho emgangathweni.
• Beka izandla zakho phantsi kwidesika kwaye ucinezele imizuzwana emihlanu, uze ukhulule.
• Yiva ubushushu bedesika okanye ipeni yakho.
• Jikela amagxa akho ngasemva kwaye ukhulule imihlathi yakho.

Inyathelo lesi-4: Qinisa ingqondo yakho¶

Sebenzisa i-5, 4, 3, 2, 1 indlela: chaza ngokuthe cwaka izinto ezintlanu ozibonayo, ezine ozivayo, zintathu uyeva, zimbini uyaziva kwaye enye uyangcamla. Ukuba ulahlekelwa ukubala, chaza ngokulula igumbi ngokweenkcukacha: imibala, imilo, izithunzi. Gcina amehlo akho kwindawo engatshintshiyo ukuba igumbi liziva lingelokwenyani.

Inyathelo lesi-5: Pholisa¶

Ubuso obushushu, obugungxulwayo buxhaphakile. Ukuba kuvumelekile, galela amanzi apholileyo. Ukucinezela iminwe epholileyo kwizandla zakho okanye emva kwentamo yakho kunokunceda. Musa ukuphuma kwigumbi okanye wophule imithetho yeemviwo ngaphandle kokubuza.

Inyathelo lesi-6: Yenza into encinci¶

Xa incopho idlulile, edla ngokuthatha imizuzu embalwa, khetha owona msebenzi uncinci. Funda umbuzo omnye kancinane, bhala igama lakho, okanye ukrwele umgca phantsi kwegama elinye elingundoqo. Akunyanzelekanga ukuba uligqibezele lonke iphepha ngaxeshanye. Inyathelo elincinci libonisa ingqondo yakho ukuba ulawula kwakhona.

Uthetha ntoni kuwe¶

Amabinzana amafutshane, azolileyo asebenza ngcono kuneengxoxo ezinde. Zama ezi, enye kumoya ngamnye:

• "Oku kuya kudlula."
• "Ndikhuselekile kweli gumbi."
• "Ndiyakwazi ukukhwela eli litye."
• "Ukuphefumula kancinci, umzimba ocothayo."
• "Ndifuna ukwenza into encinci elandelayo."

Ukucela uncedo okanye ikhefu¶

Abafundi abaninzi boyika ukuba ukucela uncedo kuthetha ukungaphumeleli, ukukopela okanye uphawu olubi oluzenzekelayo. Ngokwesiqhelo, abagadi babaviwa kunye namagosa eemviwo bajongana nokugula, imithambo-luvo kunye nonxunguphalo ngalo lonke ixesha loviwo, kwaye baqeqeshelwe ukulandela iinkqubo ezimiselweyo. Ukuphakamisa isandla yinto efanelekileyo.

Ukuba uthini¶

Awudingi ukuchaza yonke into. Yigcine imfutshane kwaye uzolile:

• "Andiziva mnandi kwaye ndifuna umzuzwana."
• "Ndibethwa luvalo. Ndingakhe ndifumane amanzi okanye ikhefu elifutshane?"
• "Ndicinga ukuba ndifuna umoya omtsha."

Kwenzeka ntoni¶

• Unokunikwa amanzi kunye nemizuzu embalwa kwidesika yakho.
• Ungathathwa usiwe kwigumbi elizolileyo okanye kwipaseji enomphathi.
• Ixesha ophulukene nalo linokongezwa kwakhona. Imithetho iyahluka ngokwebhodi yeemviwo kunye nelizwe, ngoko ke buza.
• Ukuba akukwazi ukuqhubeka, isikolo okanye iziko leemviwo liya kukuchazela izinto onokukhetha kuzo, ezinjengokuhlala iphepha kamva okanye ukwenza isicelo sokuqwalaselwa ngokukodwa.

Ngaphantsi kweenkqubo ezininzi zelizwe, imeko yonyango ebhaliweyo okanye yengqondo inokuthathelwa ingqalelo ekumakisheni okanye inokuvumela ikhefu lokuphumla. Iinkcukacha ziyahluka ngokwelizwe kunye noviwo, yiyo loo nto ukulungiselela kunceda. Isikhokelo sikwi uvavanyo lweendawo zokuhlala kunye nokufumana inkxaso ichaza indlela yokucela ikhefu lokuphumla, igumbi elahlukileyo kunye nolunye uhlengahlengiso ngaphambi kosuku loviwo, kunye nesikhokelo amalungiselelo osuku lweemviwo kunye neemeko zikaxakeka ibandakanya ingqalelo ekhethekileyo emva kokugula okanye isiganeko.

Ukuba awukwazi ukuthetha¶

Ukuba umqala wakho uziva uqinile kwaye awukwazi ukuthetha, phakamisa isandla sakho uphakamise inqaku, okanye walathe kumagama abhaliweyo "Andiziva kakuhle". Amakhadi abhalwe kwangaphambili ayinto elungileyo ukuba uyazi ukuba uyasokola ukuthetha xa unexhala. Buza isikolo sakho ukuba ikhadi lomqondiso lingavunyelwana negosa leemviwo kwangethuba.

Ukuba kufuneka ushiye igumbi¶

Hamba nomgadi wabaviwa, kwaye ungazami ukuhamba wedwa ukuba uziva utyhafile. Hlala kwindawo ekhuselekileyo kwaye ugcine ukuphefumla okucothayo kunye nokubeka phantsi. Sukuxoxa ngemibuzo nabani na ngelixa ukwikhefu, kuba oku kunokukhokelela kwinkxalabo yokuthembeka kwezemfundo. Ukuba unexhala malunga naloo nto, isikhokelo kwi imfezeko ezifundweni nezityholo zokuqhatha ichaza into emayenziwe xa kuvela ukungaqondani.

Indlela yokwenza isigqibo okwangoku¶

flowchart TD
    A["Iimpawu zokoyika ngokukhawuleza kuviwo"] --> B{"Ukutyumza iintlungu zesifuba, ukuphelelwa amandla, imilebe eluhlaza okwesibhakabhaka okanye intliziyo eyaziwayo okanye imeko yemiphunga?"}
    B -->|"Ewe"| C["Phakamisa isandla sakho kwaye ucele uncedo lwezonyango olungxamisekileyo"]
    B -->|"Hayi"| D["Ipeni phantsi, iinyawo phantsi, ukuphefumla kancinci"]
    D --> E["Thiza: yipanic le kwaye izodlula"]
    E --> F["Umhlaba nge 5 4 3 2 1"]
    F --> G{"Ingaba iliza liyehla emva kwemizuzu emi-5 ukuya kweli-10?"}
    G -->|"Ewe"| H["Yenza umsebenzi omnye omncinci kwaye wakhe ngokucothayo"]
    G -->|"Hayi"| I["Phakamisa isandla sakho kwaye ucele ikhefu okanye indawo ezolileyo"]
    I --> J["Lungiselela ukulandelela kunye nomcebisi okanye ugqirha"]
    H --> J
    C --> J

Emva kohlaselo loloyiko¶

Xa iliza lidlula, unokuziva udiniwe, ungcangcazela, uneentloni okanye ulila. Yinto eqhelekileyo leyo. Umzimba wakho usebenzise amandla amaninzi.

Kwiyure elandelayo¶

• Sela amanzi kwaye utye i-snack encinci.
• Hlala ngokuzolileyo okanye uhambe ngaphandle imizuzu embalwa.
• Cotha ukuphefumla kwakho kwakhona ukuba iimpawu ziyabuya.
• Xelela umntu omthembileyo, njengomhlobo, utitshala okanye umzali.
• Sukuphinda udlale umzuzu ngamnye entlokweni yakho, kwaye ungazigwebi ngqwabalala.

Kamva ngaloo mini¶

• Yenza into eqhelekileyo kunye nentuthuzelo, njengokutya, ishawa, uhambo olufutshane okanye umboniso owuthandayo.
• Gcina izikrini kunye ne-caffeine iphantsi ngokuhlwa.
• Lala kwangethuba. Ukulala kubuyisela inkqubo ye-nervous.
• Ukuba unolunye uviwo ngomso, ziqhelanise namanyathelo akho okuzola kwaye ucwangcise into oya kuyenza ukuba uloyiko luyabuya.

Kwiintsuku ezimbalwa ezizayo¶

• Xelela isikolo sakho, ukuba akukabikho, ukuba uye wahlaselwa luloyiko. Umcebisi wesikolo okanye igosa leemviwo lingaxoxa ngokhetho.
• Bona ugqirha wakho, ngakumbi ukuba ibiluhlaselo lwakho lokuqala lokoyika, ukuba unentlungu yesifuba, okanye ukuba uhlaselo luhlala lusenzeka. Ugqirha unokukhangela izizathu zomzimba kwaye athethe ngonyango.
• Buza malunga nokuqwalaselwa okukhethekileyo ukuba ukuhlaselwa kwe-panic kuchaphazele ukusebenza kwakho, kunye nenkxaso kwiimviwo eziseleyo.
• Gcina umbhalo omfutshane: xa kwenzekile, ubusenza ntoni, yintoni eyancedayo. Oku kuluncedo kugqirha wakho okanye umcebisi wakho.

Ukuba isiphumo asiyiyo into obuyithembayo, isikhokelo kwi ukuba wenze ntoni emva kwesiphumo esibi seemviwo ibandakanya izibheno, ukuphinda kuthathwe kunye namanyathelo alandelayo.

Yintoni onokuyenza malunga noloyiko lolunye uhlaselo¶

Emva kokuhlaselwa koloyiko olunye, abafundi abaninzi baye boyike ngolulandelayo. Baphepha iimviwo, iiklasi okanye amagumbi axineneyo, anokwenza uloyiko lukhule. Ukuphepha izinto ozoyikayo kunika isiqabu sexesha elifutshane kodwa komeleza unxunguphalo ekuhambeni kwexesha.

Ukubonakaliswa okuthambileyo¶

Iingcali zonyango zihlala zisebenzisa ngokuthe ngcembe, ukutyhileka okucwangcisiweyo. Ngenkxaso, uqhelisela ngokuthe chu ukuba kwimeko oyoyikayo, njengoviwo lwemock kwigumbi elizolileyo, emva koko iphepha elicwangcisiweyo esikolweni, njalo njalo. Oku kwenziwa ngcono ngoncedo lomcebisi okanye umnyangi, ngakumbi ukuba uvalo luhlala lukhona.