Chithandizo Chachilengedwe cha Panic Syndrome

Zamkati

• 1. Kupumira pang'onopang'ono
• 2. Tangoganizirani malo otetezeka
• 3. Yôga
• 4. Aromatherapy
• 5. Oyendetsa ndege
• 6. Kutema mphini
• 7. Kuchita masewera olimbitsa thupi
• 8. Tiyi wotonthoza

Mankhwala achilengedwe a Panic Syndrome amatha kuchitika kudzera munjira zopumulira, masewera olimbitsa thupi, kutema mphini, yoga komanso kugwiritsa ntchito zitsamba zachilengedwe kudzera mu aromatherapy ndi kumwa tiyi.

Matendawa amadziwika ndi nkhawa yayikulu komanso mantha omwe amapezeka mwadzidzidzi, ndikupangitsa zizindikilo monga thukuta lozizira, kugunda kwa mtima, chizungulire, kulira ndikunjenjemera mthupi. Zowukira nthawi zambiri zimatha pafupifupi mphindi 10, koma zimatha kupewedwa kudzera munjira zachilengedwe monga zikuwonekera pansipa.

Njira zopumulira zimagwiritsidwa ntchito kutontholetsa thupi ndikusokoneza malingaliro kuti asachite mantha, ndipo atha kugwiritsidwa ntchito tsiku lililonse kapena pazizindikiro zoyambilira. Zina mwa njirazi ndi izi:

1. Kupumira pang'onopang'ono

Kupuma pang'onopang'ono komanso mozama kumathandiza kuchepetsa kupuma komanso kuchepetsa kugunda kwa mtima, ndipo muyenera kutsatira izi:

• Khalani ndi msana wanu mutayimilira kapena imani chilili ndi thupi lanu molunjika;
• Tsekani maso anu ndikuyika manja anu pamimba;
• Ikani mpweya kuwerengera mpaka 5 pang'onopang'ono, ndikudzikuza m'mimba kuti mudzaze ndi mpweya;
• Tulutsani mpweya ndikuwerengeranso 5 pang'onopang'ono, kumasula mpweya m'mimba ndikulumikiza minofu yamchigawo chino.

Njirayi iyenera kubwerezedwa katatu kapena kwa mphindi zisanu.

2. Tangoganizirani malo otetezeka

Kuti agwiritse ntchito njira yowonetserayi, munthu ayenera kulingalira za malo enieni omwe amapereka mtendere ndi chitetezo kapena kupanga malo olingalira, kulingalira zonse zomwe zimathandiza kubweretsa bata.

Chifukwa chake, ndikofunikira kulingalira ndikufotokozera zambiri monga kutengeka kwa kamphepo pathupi, kununkhira kwa nyanja, phokoso la mathithi, kufewa kwa kalipeti kapena sofa, nyimbo ya mbalame ndi mtundu wa kumwamba. Zowonjezera, chitetezo chimakhala ndi malingaliro, ndikuthandizira kusintha kwa zizindikiritso zamantha.

3. Yôga

Yoga ndi chizolowezi chophatikiza kutambasula, kuwongolera kupuma komanso kulimbitsa minofu. Kuchita masewera olimbitsa thupi a yoga kumachepetsa kupsinjika ndi kuda nkhawa, kuthandiza kupewa mantha.

Kuphatikiza apo, njira zophunzirira komanso njira zopewera kupuma zimathandizira kuthetsa kupsinjika mthupi panthawi yamavuto, kuwongolera kupuma, kugunda kwa mtima ndikuthandizira malingaliro kuti achoke pamalingaliro amantha ndi mantha.

4. Aromatherapy

Aromatherapy imagwiritsa ntchito mafuta ofunikira ochokera kuzomera zomwe zimapangitsa magawo osiyanasiyana amubongo ndikuchepetsa nkhawa, ndipo atha kugwiritsidwa ntchito kudzera mu mafuta opaka kutikita minofu, posamba kapena kudzera mu zotulutsa zomwe zimatulutsa fungo m'chipindacho.

Pofuna kuchiza matenda amantha, mafuta oyenera kwambiri ndi mafuta ofunikira a mkungudza, lavender, basil ndi Ylang Ylang, omwe ali ndi zida zokhazika mtima pansi komanso zopewetsa kupsinjika, zomwe zimathandizira kuwongolera kugunda kwa mtima ndikumasula minofu. Onani momwe mungagwiritsire ntchito mafuta mu: Aromatherapy pamavuto.

5. Oyendetsa ndege

Ma pilates ndi masewera olimbitsa thupi omwe amagwira ntchito m'magawo onse amthupi, kuthandiza kulimbitsa minofu ndi minyewa ndikuwongolera kupuma.

Njira imeneyi imathandizira nkhawa makamaka chifukwa cha kupuma, komanso kuthana ndi zizindikilo za mantha chifukwa chowonjezera kulumikizana kwa magalimoto ndikuzindikira thupi, ndikuthandizira kuthana ndi mantha panthawi yamavuto.

6. Kutema mphini

Kutema mphini ndi mankhwala ochokera ku China omwe amathandiza kuwongolera mphamvu zamthupi ndikukhazika mtima pansi, kuchepetsa nkhawa, nkhawa komanso kupsinjika kwa minofu ndi kupweteka.

Pafupipafupi ndi mtundu wa njira yomwe amagwiritsidwa ntchito pobowola m'thupi imasiyana malinga ndi zomwe wodwalayo akuwonetsa, koma magawo amlungu sabata amagwiritsidwa ntchito koyambirira kwa chithandizo, chomwe chimatha kusiyanasiyana pomwe nkhawa ndi mantha zimachepa.

7. Kuchita masewera olimbitsa thupi

Zochita zolimbitsa thupi, makamaka zochitika zapa aerobic monga kupalasa njinga ndi kuyenda, zimathandiza kutulutsa kupsinjika kwa thupi ndi kupsinjika, kukhala kogwirizana mwachindunji ndi kupewa mantha.

Chifukwa chake, kuti muchepetse nkhawa muyenera kuchita zinthu monga kusambira, kuyenda, kupalasa njinga kapena masewera ena omwe amabweretsa chisangalalo osachepera katatu pasabata, ndikofunikanso kudya athanzi komanso kugona osachepera maola 7 patsiku.

8. Tiyi wotonthoza

Zomera zina zimakhala ndi bata ndipo zimatha kudyedwa ngati tiyi, zomwe zimathandiza kuchepetsa nkhawa. Chifukwa chake, kuti athane ndi kupewa mantha, munthu atha kugwiritsa ntchito zomera monga valerian, chamomile, passionflower, mandimu ndi Gotu Kola. Onani momwe mungagwiritsire ntchito zomerazi ndi zina zotetezera zachilengedwe pano.

Komabe, pazochitika zowopsa kwambiri pangafunike kulandira chithandizo ndi wamisala pamankhwala amisala komanso magawo azama psychotherapy, monganso momwe zingafunikire kumwa mankhwala monga Alprazolam kapena Paroxetine. Onani njira zomwe zingagwiritsidwe ntchito mu Zithandizo zochizira Panic Syndrome.

Komanso, kuti muthe kuthana ndi zovuta, onani zomwe muyenera kuchita mukamachita mantha.