Ungazibandakanyi nemithi yokwelapha, lokhu kungenza ngcono isimo. Uchwepheshe oqeqeshiwe kanye nokuhlolwa okuphelele kwezokwelapha ze-dadutvetveta ngemibuzo, kufaka phakathi: Ingabe ngempela usebenzelana nokuhlaselwa komgogodla noma ingabe kukhona ukugula okunye, ingabe ukwelashwa kwe-vampire kuyadingeka ukunqoba ukuhlaselwa kwe-panic nokwesaba ukufa? Ngaphezu kwalokho, udokotela uzokwazi ukuhlaselwa ngezikhathi ezithile zokuhlaselwa ukwesaba futhi ahlukanise phakathi kokuzingelwa kwezinkinga ezijulile, ukwelashwa okude kakhulu. Ngemuva kokuhlolwa kofuzo kanye nokwelashwa, udokotela uzokwazi ukukhipha noma, ngokuphambene, aqinisekise ukuthi izakhi zofuzo zihlasela ukuphazamiseka, noma ukukhomba ubuhlobo bokuhlaselwa kwesibindi nezinye izinkinga, isibonelo, ukuphazanyiswa emsebenzini we-catheter noma ukungabekezelelani kwe-lactose. Khumbula ukuthi yonke le mibuzo ingaphendulwa kuphela udokotela.
Kodwa-ke, kulesi sihloko sizoxoxa ngezindlela ezithile zokulwa nokwesaba. Ukwazi futhi usebenzise kahle, ungakwazi ukunqoba ukuhlaselwa, ungamvumeli ukuba athathe ukuqonda, aqede ukwesaba nokuziphendulela.
Ngakho-ke, ungamqoba kanjani u-panic?
Khubaza umoya
Uma uzizwa usondela ekuhlaselweni, ungazithobisa ngokuzivocavoca okulula, okuzokunika ithuba lokuzilawula.Kodwa, akufanele ulinde ukuhlaselwa ukuze uzame kulokhu okwamukelayo. Ungathuthukisa ngokuzivocavoca umzimba nsuku zonke izikhathi ezimbili imizuzu eyishumi. Kwembulwe ukuthi emva kokuqeqeshwa okunjalo umuntu kulula ukuphumula, kwenzeka ngokushesha, futhi ukuhlaselwa ngokwabo kuba okungajwayelekile.
Beka isandla sakho esifubeni (endaweni ye-decolleté), ngakolunye uhlangothi phezu kwesigxathu (cishe phakathi kwesigcawu esincane esesifuba nesisu). Hlaziya futhi uthathe umoya ojulile, ophuzile ngaphakathi ekhaleni lakho, ubale u-5. Qaphela ukuthi isandla esifubeni kufanele simiswe, futhi ingalo engaphezulu kwe-diaphragm kufanele ikhule. Ngamanye amazwi, ukuphefumula akukwenziwanga ngebele, ukufutheka, ukuphakamisa umdwebo. Le ndlela yenza umoya uphezulu kakhulu.
Uma usufinyelele isikolo "5", udinga ukuphumula kancane emakhaleni. Kunconywa ukuba ugxilise amehlo akho ezandleni, ukubala nokuphefumula kancane, okuzosiza ukuzola futhi ugxile. Ukuzivocavoca kufanele kuqhutshwe kuze kufike ukuhlaselwa kwesibindi.
Sula imisipha yakho
Thatha uhlezi ukhululekile noma indawo yamanga. Vala amehlo akho bese ugxila eminwe yakho. Bese uguqa, ubale amahlanu. Yenza okuningi ngangokunokwenzeka. Ngezindleko ze- "5", ungahlehlise iminwe, phumula.
Ukuzivocavoca okufanayo kufanele kwenziwe ngezinzwani.
Bese uqhubeka nokusebenza ngamaqembu omzimba omusha: amathanga, amathole, izibhamu, isisu, isifuba, amahlombe, intamo. Yenza "indlela" kusuka ezinyaweni kuya ebusweni. Ngesikhathi usebenza nemisipha yobuso, impilo yakho izoba ngcono, kuyoba nomqondo wokuzola.
Ukuzivocavoca umzimba njengendlela ephumelelayo yokulwa nokuthuthumela
Ngokuvamile umuntu uzizwa ekhathele kakhulu ngemuva kokuhlaselwa kwesibindi. Nokho, ukukhathala okunempilo kusiza ukugwema ukuhlaselwa kwesibindi. Ngakho-ke, sonke isikhathi sakho samahhala sinconywa ukuthatha imisebenzi elandelayo:
Ukuhamba emoyeni omusha. Ukuhamba ngokuzulazula epakini elithulile kungaqeda amagagasi okukhathazeka. Kuboniswa ukuthi isikhathi esichitha ngaphandle sichitha ukukhathazeka futhi singabonisa ukuthi siyindlela ephumelelayo yokulwa nokuthuthumela. Khumbula ukuthi ukunyakaza okusebenzayo, ukuvivinya umzimba kwe-aerobic kusiza ekuthuthukiseni i-endorphins emzimbeni. Ungayinaki lesi seluleko, kungase kube imithi yangempela esimweni sakho.
Amakilasi we-Yoga kanye nensimbi. Kuyaziwa ukuthi ukuzivocavoca okujulile nokuvivinya umzimba kunciphisa ukungezwani kwemisipha, okuba nomthelela omuhle ekuthuleni komuntu komqondo. Enye yezivivinyo ezilula: thatha isikhundla esivela emhlane wakho bese uphakamisa idolo lakho esifubeni sakho. Mfake esifubeni ngezandla zakho, uphefumule ngekhala lakho ngomoya ojulile. Hlala kulokhu ukufaka imizuzu engu-20, bese uphinda ukuvivinya ngamanye amadolo.
Okunye ukuvivinya umzimba: imilenze ibhekene ne-shoulder-width ngaphandle, amadolo aqondile. Yenza ukuhamba phambili, uthinta phansi ngezandla zakho. Zama ukubamba i-pose cishe imizuzwana eyishumi, bese ubuyela kancane kancane endaweni yokuqala. Qaphela ukuthi ukwenza lo msebenzi, awukwazi ukuhlukumeza emuva. Yenza umsebenzi wokuphindaphinda okuphindaphindiwe.
Umbono wendawo yokuhamba. Gxila ekutheni kwenzekani ezinhlangothini zakho, ukuthola ulwazi oluvela ekhoneni leso lakho. Ngamanye amazwi, sebenzisa futhi uthuthukise umbono we-peripheral (noma lateral). Kulokhu, phefumula ngokujulile, phumula imisipha yomhlathi. Lokhu kuvivinya umzimba kuvuselela isimiso se-nervympathetic futhi sisusa umzimba wonke.
Funda ukumelana nokwesaba
Funda ukuqonda ukwesaba kwakho, khona-ke ungayiphatha. Odokotela batusa ukurekhoda ukubuka kwakho kwidayari, ukumaka izinzwa ngesikhathi, ngaphambi nangemva kokuhlaselwa kwe-panic. Bhala phansi imicabango ehluphayo futhi ibangele ukukhathazeka. Ungafunda kabusha amarekhodi akho ngesikhathi sokujwayelekile. Ngalokho, lokhu kuzokusiza ukulungiselela ukuqala kokuhlasela okulandelayo futhi kuzosiza ukuqonda ukuthi kungani imbangela yokuqothulwa nokuthi ukuyikhipha kanjani.