Ukuhlaselwa Kwetwetwe

Ukwethuka kungenzeka ngokuzumayo futhi kungasabisa kakhulu. Zihambisana kokubili izimpawu ezingokomzimba nezingokwengqondo, eziqeda amandla kangangokuthi abantu abaningi baqala ukugwema izimo ezingase zibangele ukuhlaselwa. I-panic attack disorder, ngezinye izikhathi evame ukubizwa ngokuthi i-panic disorder, yilapho umuntu ehlaselwa ukwesaba okuphindaphindiwe nokwesaba ukuhlaselwa okwengeziwe. Ukuthola i-panic attack ngenkathi ulele noma phakathi nosuku kungase kucindezele, kodwa ukuqonda okwengeziwe ngakho kungasiza ekulawuleni nasekuvimbeleni lezi ziqephu.

Izimpawu Ze-Panic Attack

Izimpawu zokuhlaselwa ukwethuka zingahluka kumuntu nomuntu, futhi ngokuvamile ziba phezulu emizuzwini embalwa. Ngemuva kokuthi ukuhlasela sekuphelile, ungase uzizwe ukhathele futhi ukhathele.

Izimpawu ezivamile kanye nezimpawu zokuhlaselwa kwe-panic zihlanganisa:

• Ukushaya kwenhliziyo okugijimayo noma ukushaya kwenhliziyo
• Ukuphoqa
• Ukuthuthumela noma ukuqhaqhazela
• Ukuphelelwa umoya noma uzizwa udangele
• ubuhlungu besifuba noma ukungakhululeki
• Isicanucanu noma ukucindezeleka kwesisu
• Isiyezi noma ikhanda elikhanyayo
• Ukugodola noma ukushisa okushisayo
• Imizwa yokuba ndikindiki noma ukuluma
• Imizwa yokungelona iqiniso noma ukuhlukana nawe
• Ukwesaba ukulahlekelwa ukulawula
• Ukwesaba ukufa

Njengoba lezi zimpawu zingase zifane nezezinye izifo ezimbi kakhulu, kunconywa ukufuna isiqondiso sezokwelapha ukuze uxilongwe futhi ulashwe ngenxa yokuhlaselwa uvalo.

Izimbangela Zokuhlasela Kwe-Panic

Ukuhlaselwa wuvalo kungaba nezimbangela eziningana. Ziningana izici ezingabangela ukuhlasela okunjalo. Lezi zimbangela ze-panic attack zihlanganisa:

• I-Genetic: Uma kunomlando womndeni wezinkinga zokukhathazeka noma ukuhlaselwa ukwesaba, khona-ke umuntu angase athambekele kakhulu ezenzakalweni ezinjalo.
• I-Brain Chemistry: Lokhu kusho ukuthi ngisho nezinguquko ezincane kumakhemikhali obuchopho zingabangela ukuhlaselwa kokwesaba.
• Ukucindezeleka: Izinguquko ezinkulu empilweni noma ukuhlukumezeka, njengokulahlekelwa othandekayo, ukulahlekelwa umsebenzi, noma esinye isenzakalo esibuhlungu, kungaba nomthelela ekuhlaseleni kwakho.
• Izimo Zezokwelapha: Ezithile, njengezinkinga zegilo noma Isifo senhliziyo, ingase ilingise izimpawu zokuhlaselwa uvalo.
• Ukusetshenziswa Kwezidakamizwa: Ukwethuka kungase futhi kudalwe ukusebenzisa i-caffeine, utshwala, nezidakamizwa zokuzijabulisa.

Izingozi Zokuhlasela Kwe-Panic

Okulandelayo ezinye zezici eziyingozi ezingathuthukisa amathuba okuhlaselwa wuvalo kubantu ngabanye:

• Umlando Womndeni: Umlando womndeni womuntu wokuba nezinkinga zokukhathazeka noma zokwethuka.
• Ubudala: Ukuhlaselwa wuvalo kuvame ukuvela ekuqaleni kokuthomba kanye nasekukhuleni kwabantu abadala.
• Ubulili: Uma kuqhathaniswa nabesilisa, abesifazane banamathuba amaningi okuba novalo.
• Ubuntu: Abantu abavame ukugcizelela kakhulu futhi abakhathazeke ngezinto kungenzeka bathambekele kuzo.
• Ukucindezeleka Okungapheli: Ukucindezeleka okuqhubekayo kwandisa ingozi yokuhlaselwa ukwesaba.

Ukuxilongwa Kwe-Panic Attacks

Ukuxilongwa kwe-panic attack disorder kudinga ukuhlolwa okuphelele kochwepheshe bezempilo. Ukuxilongwa ngokuvamile kuhlanganisa okulandelayo:

• Umlando Wezokwelapha: Izimpawu zezimpawu, imvamisa, kanye nemiphumela yansuku zonke.
• Ukuhlola Umzimba: Kukhipha ezinye izifo ezingase zilingise izimpawu.
• Ukuhlolwa Kwengqondo: Lokhu kuzobandakanya ukuhlola umlando wengqondo yesiguli kanye nokuhlola izimpawu zamanje.
• Imibandela Yokuxilonga: Ngokusekelwe kumbandela wokuxilonga osuka ku-Diagnostic and Statistical Manual of Mental Disorders (DSM-5) noma i-ICD -11.

Ukwelashwa Kwe-Panic Attacks

Ukwelashwa okuphumelelayo kwe-panic attack disorder ngokuvamile kuhlanganisa ezinye zezindlela ezilandelayo:

• Imithi: Ama-antidepressants, izidakamizwa ezilwa nokukhathazeka, futhi, ngezinye izikhathi, ama-beta blockers ayasiza ekulawulweni kwezimpawu.
• I-Cognitive Behavioral Treatment (CBT): Ukwelashwa kusiza iziguli ukuthi ziqonde futhi ziguqule izinqubo zokucabanga ezibangela lokhu kuhlaselwa.
• I-Exposure Therapy: Ingasiza ekunciphiseni ukukhathazeka okukhulu okuhlobene nokuhlaselwa ukwethuka ngenxa yokuchayeka kancane kancane ezimeni ezesatshwayo.
• Izindlela Zokuphumula: Ukuzivocavoca ukuphefumula okujulile, ukuphumula kwemisipha okuqhubekayo, kanye nengqondo kuthinta kakhulu ukuphathwa kwezimpawu.

Ukwelashwa kwemvelo kokuhlaselwa wuvalo — Amanye alawa makhambi okuhlasela okwethuka angasiza abantu:

• Ukuzivocavoca Okuvamile: Kuzosiza ukwehlisa ukungezwani futhi kubeke ingqondo nomzimba womuntu emoyeni omuhle.
• Ukudla Okunempilo: Ukudla kungalinganisa inhlalakahle engokwengqondo nengokwenyama yabantu ngabanye.
• Ukulala Okwanele: Ukuthola inhlanzeko yokulala ukuze ugweme ukuhlaselwa ukwethuka, ikakhulukazi lapho umuntu ehlaselwa ngesikhathi elele.

Ukuvimbela Ukuhlasela Kwe-Panic

Inhlanganisela yezinguquko endleleni yokuphila kanye namasu okubhekana nesimo kungasiza ekuvimbeleni ukuhlaselwa ukwethuka. Lokhu kubandakanya:

• Ukulawula Ingcindezi: Imisebenzi efana ne-yoga, ukuzindla, noma izinto zokuzilibazisa ezisiza ukwehlisa ingcindezi.
• Ukugwema Izibangeli: Ukukhonjwa kwezibangeli ezidala ukuhlasela nokugwema lezo zinto noma izimo.
• Imikhuba Enempilo: Ukuzibandakanya ekuziphatheni okunempilo njengokuvivinya umzimba njalo, ukudla okulinganiselayo, nokulala kahle.
• Inethiwekhi Yokusekela: Ukwakha inethiwekhi yomuntu yokusekela efaka abangani, umndeni, noma amaqembu okusekela.

Izinkinga ze-Panic Disorder

Uma ingelashwa, i-panic attack kanye ne-panic disorder ingase ithinte cishe zonke izici zokuphila kwakho. Ungase uhlale unovalo lokuhlaselwa okwengeziwe futhi uyeke ukuhlanganyela emisebenzini yansuku zonke. Ukwesaba okunjalo kungase kulethe ukwehla okukhulu kwezinga lakho lokuphila.

Izinkinga ezihlobene nokuhlaselwa yi-panic zihlanganisa okulandelayo:

• Ukugwema Ukuziphatha: Isiguli singase sigweme izimo nezindawo lapho ukuhlaselwa kwenzeke khona esikhathini esidlule, sinciphise imisebenzi yomuntu siqu neyomsebenzi.
• Ukucindezeleka: Ukukhathazeka okuqhubekayo nokuhlaselwa kungaba nomthelela emizweni yokucindezeleka.
• Ukusebenzisa kabi Izidakamizwa: Kwezinye izimo, abantu baphendukela otshwaleni noma ezidakamizweni lapho bezama ukubhekana nezimpawu zabo.
• Ukusebenza Okukhubazekile: Izinkinga ngokusebenza emsebenzini, ezimweni zomphakathi, noma empilweni yansuku zonke.

Uzoyibona Nini Udokotela

Kufanele ufune usizo lwezokwelapha uma uhlangabezana nezimpawu zokuhlaselwa ukwethuka, ikakhulukazi uma: 

• Ngena Endleleni Yempilo Yansuku zonke: Uma izimpawu zithinta umsebenzi wakho, ubudlelwano, noma imisebenzi yansuku zonke.
• Ukwenyuka Imvamisa noma Ukuqina: Uma ukuhlaselwa kuvame kakhulu noma kubi kakhulu.
• Iphelezelwa Okunye Ukukhathazeka Kwezempilo: Kuboniswa ezinye izimpawu ezingase zikhomba esinye isimo sezempilo.
• Imbangela Ukucindezeleka Okubalulekile: Uma uzithola ugajwe amandla, ukhathazekile, noma ungakwazi ukubhekana nezimpawu uwedwa.

Isiphetho

Uma uhlaselwa wuvalo noma ungase ube ne-panic disorder, ungesabi ukucela usizo. Bona umhlinzeki wezempilo mayelana nezimpawu zakho kanye nesizathu sokuhlaselwa ukwethuka futhi nixoxe ngendlela yokuthola usizo nokuthola ukwelashwa okusebenzayo. Funa a Impilo yengqondo uchwepheshe ukuxoxa ngezinkinga zakho nale nkinga ethile ngokuningiliziwe.
Thola ukukhululeka ekuhlaselweni ukwethuka namuhla ngempilo yengqondo ethuthukisiwe. Xhumana nochwepheshe!

Imibuzo Evame Ukubuzwa

Q1. Ngabe i-panic attack izwakala kanjani?

Izimpendulo. I-panic attack iwukuzwa ukwesaba okukhulu noma ukungakhululeki, okufika ngokushesha okukhulu futhi okuvame ukuhambisana nezimpawu eziningi ezingokomzimba, njengenhliziyo egijimayo, ukuphelelwa umoya, isiyezi, ukujuluka ngokweqile, nokuthuthumela. Kungenza umuntu azizwe ehlukanisiwe ngokoqobo, engalawuleki, futhi esaba ukufa noma ukusangana.

Q2. Indlela yokusingatha ukuhlaselwa kwe-panic?

Izimpendulo. Ukuze ulawule ukuhlaselwa ukwethuka, zijwayeze ukuphefumula okujulile, gxila esithombeni noma esitatimendeni esipholile, futhi uqiniseke ukuthi kuzophela. Hlala ugxile futhi uthintana nomzimba wakho ngokuthinta noma ubambelele ezintweni ezikuzungezile. Gwema i-caffeine noshukela, futhi ufike endaweni ethulile uma kungenzeka. Sebenzisa izindlela zokucabanga nezindlela zokuphumula njalo ukuze uvikeleke kanye nokwelapha ukwesaba.

Q3. Ingabe ukwethuka kuyingozi?

Izimpendulo. I-panic attack ngokwayo ngeke ibangele noma yikuphi ukulimala ngokomzimba, kodwa kungase kucindezele kakhulu futhi kusabise, futhi, ngokwenzeka ngokuphindaphindiwe, kungase kuthuthuke kube yimikhuba ethile yokugwema, okubangela ukuthi abantu bazihlukanise nomphakathi futhi bakhulise izinga lokukhathazeka. Noma isiphi isimo esibucayi nesivamile sokuhlaselwa ukwethuka kufanele kuhlinzekwe ngosizo olusheshayo ukuvimbela umthelela wako ekuphileni kwansuku zonke komuntu.

Q4. Kuthatha isikhathi esingakanani ukuhlaselwa wuvalo?

Izimpendulo. Ukuhlaselwa wuvalo kuvame ukuthatha imizuzu emi-5 kuye kwengama-20, nakuba ezinye zezimpawu zingaba khona ihora ngesikhathi. Ukuqina okuphezulu kuvame ukushaywa phakathi nemizuzu eyi-10 yokuqala. Nakuba kufushane, isipiliyoni singabonakala siside kakhulu ngenxa yokwesaba okukhulu nokungakhululeki.

Q5. Kungani ngivele ngibe novalo?

Izimpendulo. Ukuhlaselwa ukwesaba okungazelelwe kungabangelwa ukucindezeleka, izinguquko ezinkulu empilweni, noma izimo zempilo. Kungase futhi kube ngenxa yokungalingani kumakhemikhali obuchopho, izakhi zofuzo, nokusetshenziswa kwezidakamizwa. Izimbangela zingabonakala, futhi kungatholwa usizo lochwepheshe ukuze kwaziwe ukuthi kwenziwa kanjani ngeziqephu ezinjalo.

UDkt. Mazher Ali

MBBS, MD (Psychiatry)
CARE Hospitals Outpatient Centre, Banjara Hills, Hyderabad

Ukuze Ubhukhe Isikhathi, shayela:

+ 91 40-68106529

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