Zviratidzo zvePanic Attack Iyo Munhu wese Anofanira Kuziva

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Kunyange vangave vasiri musoro wesarudzo panguva yeSvondo brunch kana nhaurirano inowanzoitika pakati peshamwari murugwaro rweboka, kuvhunduka kunotyisa hakuwanzo. Muchokwadi, inokwana gumi muzana muzana yevakuru veAmerica vanoona kutya kwekutya gore rega rega, sekureva kweMerck Manual. Uye National Institute of Mental Health inofungidzira kuti inoda kusvika 5 muzana yevanhu vakuru vokuUnited States vanombonzwa kutya pane imwe nguva muupenyu hwavo. ICYDK, kuvhunduka kusagadzikana rudzi rwekushushikana kusagadzikana kunoratidzwa nezvisingatarisirwe uye zvinodzokororwa zvikamu zvekutya kwakanyanya uko kunogona kuitika chero nguva, sekureva kweNIMH. Asi, hechino chinhu, haufanire kunge uine kiriniki uine chirwere chekuvhunduka kuti uve nekutya kwekutya, anodaro Terri Bacow, Ph.D., New York City-yakapihwa marezinesi ekurapwa kwepfungwa. "Kunyange kutya kwekutya chiri chiratidzo chekutya kusagadzikana, vanhu vazhinji vane kumira-voga kwekutyisa kurwisa kana kutyisidzirwa nekutya mune mamiriro ezvimwe zvinetso zvekushushikana, senge phobias." (Yakabatana: Nei Uchifanira Kurega Kutaura Iwe Une Kushushikana Kana Iwe Usingaiti)

Kuvhunduka kurwisa kunotora chaiwo manzwiro ekunetseka uye kushushikana kune inotevera nhanho. "Panguva yekuvhunduka, muviri unoenda kuhondo kana kuti ndege uye unozvigadzirira kurwa kana kutiza," anotsanangura kudaro Melissa Horowitz, Psy.D., mutungamiriri weClinical Training paAmerican Institute for Cognitive Therapy. (Kukurumidza kuzorodza: ​​Kurwa kana kuti kubhururuka kunonyanya kukosha apo muviri wako wakazara nemahomoni mukupindura kune kutyisidzira kunofungidzirwa.) "Asi chokwadi ndechokuti hapana ngozi yechokwadi. Ndiyo somatic sensations uye dudziro yedu pamusoro payo inotungamirira kukuwedzera kwehutano. zviratidzo, "anodaro.

Iko kusanzwisisika kwekunzwa kunosanganisira yekuwachisa rondedzero yezviratidzo zvinosanganisira kuda kusvotwa, kuomesa muchipfuva, kumhanya moyo, kudzipwa kwekunzwa, uye kupfupika kwemweya. Zvimwe zviratidzo zvekuvhunduka? Kudedera, kudedera, kurira, dzungu, ziya, uye nezvimwe. "Vamwe vanhu vanowana mashoma [eizvi zviratidzo zvekuvhunduka kurwisa], vamwe vanhu vanowana akawanda," anodaro Bacow. '

"Panguva yekuvhunduka, pane kamwe kamwe kutya kwakanyanya uye kupfupi, kunotora isingasviki maminetsi gumi," anodaro Horowitz. "Manzwiro aya anogona kunzwa sekunge uri kurwara nemoyo, kutadza kuzvidzora, kana kutofa." Kutya uye kusava nechokwadi pamusoro pezviri kuitika zvinogona kuita kuti unzwe wakatonaka zvakatoipisisa, kuita sehuni pamoto wako uzere kunetseka. Uye ndosaka Bacow achiti, "kiyi haisi yekuvhunduka pamusoro pekutya. Kana iwe ukapenga, manzwiro acho anowedzera."

Funga nezvazvo nenzira iyi: Zviratidzo zvekuvhunduka kurwisa - kungave dzungu, kufema, kudikitira, unozvitumidza - ndiyo nzira yemuviri wako yekupindura kune tyisidziro yaunoona uyezve, "kumhanyisa mabhora" kukugadzirira iwe tora izvo zvinonzi kutyisidzira, anotsanangura Bacow.Asi kana iwe uchinge watanga ku hyperfocus kana kushushikana nezvekunzwa uku manzwiro, unotumira muviri wako mukuwedzeredza uye kuwedzera somatic sensations.

Chero nzira, kana wakambosangana nekutya, ita nguva yekusangana nachiremba wako. "Haungade kuramba hurwere hwakakomba, senge dambudziko remwoyo, sekutya," anodaro Horowitz. Uye kana uri kusangana nekurwiswa nguva zhinji, iwe uchada kutsvaga kurapwa, senge cognitive behavioral therapy nekuti zviratidzo zvinogona kukanganisa hupenyu hwako hwezuva nezuva. (Inoenderana: Yemahara Mental Health Services Inopa Inodhura uye Inowanikwa Rutsigiro)

Kunyange zvazvo zviratidzo zvekuvhunduka zvichinyatsozivikanwa, zvikonzero zvacho zvishoma. "Panogona kunge paine hunhu kana hutachiona," anodaro Horowitz. Chiitiko chikuru chehupenyu kana nhevedzano yehupenyu shanduko inoitika panguva pfupi yenguva inogona kuisa hwaro hwekuona kutya kwekutya, futi.

"Panogona zvakare kuve nezvimwe zvinhu zvinoita sekukonzera vanhu vanotya," anowedzera. Kutasva zvifambiso zvevoruzhinji, kuve munzvimbo yakavharirwa, kana kutora bvunzo zvinogona zvese zvinokonzeresa uye zvakakwana kuunza chero ezviratidzo zvataurwa pamusoro pekutya kwekutya. Zvimwe zvehutano zvinogona kuwedzera njodzi yako zvakare. Semuenzaniso, vanhu vane asthma vane mukana wakapetwa ka4,5 wekupindwa nekuvhunduka pane avo vasina chirwere chekufema, sekureva kwechidzidzo American Journal yeKufema uye Yakakosha Care Mushonga. Imwe dzidziso: Zviratidzo zveasthma, zvakadai se hyperventilation, zvinogona kukonzera kutya uye kuzvidya mwoyo, izvo zvinogona kukonzera kutya kwekutya.

Kana ukasangana nekutya, pane zvinhu zvaunogona kuita kuti uzvibatsire kupora nekukurumidza (uye hapana anoda kufema mubhegi repepa). Nepo iwe uchifanira kugara uchiona chiremba - uye tora kuvhunduka zvakanyanya - kana ukaona zviratidzo zvekuvhunduka kunouya uye kusangana nekurwiswa, aya matipi anogona kukubatsira mukupisa kwechinguva.

1. Chinja nharaunda yako. Zvinogona kunge zviri nyore sekuvhara gonhi rehofisi yako, kugara muimba yekugezera, kana kupinda munzvimbo ine runyararo muStarbucks. Paunenge uri mukutambudzika kwekuvhunduka, zvinogona kuva zvakaoma zvikuru kunonoka. Kwechinguva kutsvaga nzvimbo yakanyarara - uye ine zvinokanganisa zvishoma - zvinogona kuita mutsauko mukuru mukumisa kutenderera kwekutya kwaunonzwa, anodaro Horowitz. "Gara pasi, vhara maziso ako, uye tora zvishoma, kufema kwakadzika mukati nekubuda."

2. Shandisa wega-kutaura. Zvingave zvinonzwika kana mupfungwa dzako, taura pachako kuburikidza nezvauri kusangana nazvo. Semuenzaniso, unogona kuti, "Mwoyo wangu uri kurova nekukurumidza, unonzwa sekunge uri kukurumidza kupfuura zvawaive maminetsi mashanu apfuura." "Kugona kuzviisa pachena kune izvo zvinonzwa kunge zvine njodzi kana kutyisidzira zvinokubatsira kuyeuka kuti anongova manzwiro uye kunyangwe vasina kugadzikana panguva iyoyo, havana njodzi uye havazogara nekusingaperi," anotsanangura Horowitz.

3. Enda mberi kwako. Nemeso ako akavharwa, fungidzira iwe pachako uchikwanisa kutsungirira. "Zvifungidzire iwe uri munzvimbo yausisiri kuona izvo [kuvhunduka kurwisa] zviratidzo uye kudzokera kuhupenyu hwako hwezuva nezuva," anodaro. Izvi zvinobatsira uropi hwako kutenda kuti zvinogoneka, izvo zvinogona kubatsira kupedza kutya kwako nekukurumidza. (Kumusoro zvinotevera: Rovedza Muviri Wako Kunzwa Kuderera Kushushikana neIyi Inofema Exercise)

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