Yazi indlela yokubona ukuhlaselwa kovalo
Ngokusho kweBritish Mental Health Foundation, abantu abangu-13,2% bake bahlaselwa wuvalo. Uma phakathi kojwayelene nabo kukhona labo abaphethwe ukwethuka, kuyoba usizo kakhulu kuwe ukuthi ufunde kabanzi mayelana nalesi simo. Ukwethuka kungathatha imizuzu emi-5 kuye kwengama-30 futhi izimpawu zingabandakanya ukuphefumula okusheshayo nokushaya kwenhliziyo, ukujuluka, ukuthuthumela, nesicanucanu.
Yehlisa umoya
Umuntu ohlaselwa wuvalo oluzumayo, olufushane angase azizwe engcono uma eqinisekiswa ukuthi kuzodlula maduze. Siza umuntu aqoqe imicabango yakhe futhi alinde kuze kudlule ukuhlasela.
Yiba Okholisayo
Ukuhlaselwa kwe-panic kungaba yinto enzima kakhulu futhi ephazamisayo; abanye abantu babachaza njengokungathi bamelwa yinhliziyo noma banesiqiniseko sokuthi sebezofa. Kubalulekile ukuqinisekisa umuntu ohlaselwayo ukuthi akekho engozini.
Khuthaza ukuphefumula okujulile
Khuthaza umuntu ukuthi aphefumule kancane futhi ajule - ukubala ngokuzwakalayo noma ukucela umuntu ukuthi akubukele njengoba uphakamisa futhi wehlisa isandla sakho kancane kungasiza.
Ungadeli
Ngezinhloso ezinhle kakhulu, ungacela umuntu ukuthi angathuki, kodwa zama ukugwema noma yiluphi ulimi olungase lululaze noma imishwana. NgokukaMatt Haig, umbhali othengisa kakhulu we-Reasons to Stay Alive, “Ungakubukeli phansi ukuhlupheka okubangelwa ukuhlaselwa uvalo. Cishe kungenye yezinto ezibuhlungu kakhulu umuntu angaba nazo.”
Zama i-Grounding Technique
Enye yezimpawu zokuhlaselwa ukwethuka kungaba umuzwa ongelona iqiniso noma wokuzihlukanisa. Kulokhu, indlela yokubeka phansi noma ezinye izindlela zokuzizwa uxhumene nesimanje zingasiza, njengokumema umuntu ukuthi agxile ekuthunjweni kwengubo, aphefumule iphunga elithile elinamandla, noma ashaye phansi ngezinyawo.
Buza indoda ukuthi ifunani
Ngemva kokuhlaselwa ukwethuka, abantu bavame ukuzizwa bekhathele. Buza ngomusa lowo muntu ukuthi kufanele yini aphathe ingilazi yamanzi noma okuthile okudliwayo (i-caffeine, utshwala, nezithakazelo kungcono kakhulu ukuzigwema). Umuntu angase futhi ezwe amakhaza noma imfiva. Kamuva, lapho esesanguluka, ungabuza ukuthi yiluphi usizo olwaba usizo kakhulu phakathi nangemuva kokuhlaselwa uvalo.