Deɛ Wobɛyɛ Wɔ Ehu Ntua Bere Mu

Sɛ worekenkan eyi wɔ baako mfimfini a, fi ha: deɛ wote nka no yɛ hu, na asiane biara nni mu. Wo koma rebɔ den, wo home ntumi nkɔ mu, dan no te sɛ ɛnyɛ nokware, na wo fa bi si wo pi sɛ biribi ahaw kɛse. Saa gyidi no, ɛyɛ ehu no na ɛrekasa. Ehu ntua yɛ aben a wɔbɔ no atorɔ so, wo onipadua amanehunu nhyehyɛe a ɛrebɔ wɔ ahoɔden mu bere a amanehunu biara nni hɔ ankasa. Ɛntumi nha wo, na ɛbɛ ba awie.

Adeɛ a ɛho hia kɛse a wobɛsɔ mu ne ne suban. Ehu ntua kɔ soro ntɛm, ɛdu n’atifi bɛyɛ simma du mu, na afei ɛsiane ɛno ankasa, mpɛn pii ɛbɛyɛ dinn wɔ simma aduonu kɔsi aduasa mu. Wɔwɔ atifi ne awieeɛ. Ɛnsɛ sɛ woma egyae. Ɛsɛ sɛ wofa simma kakra a ɛreba no mu, na wo onipadua bɛyɛ deɛ aka no.

Adɛn nti na ɛte sɛ onipadua mu adeɛ saa

Sɛnkyerɛnne biara a ɛbɔ wo hu no yɛ mmuaeɛ tete koro a ɛbɔ wo ho ban no fa, a ɛtɔ da a wɔfrɛ no ko-anaa-guan. Wo amene asi gyinae sɛ ahunahuna bi wɔ hɔ na ahyɛ wo onipadua ma ɔde adrenaline sɛdeɛ ɔbɛdi ho dwuma.

Ɛno nti na wo koma tu mmirika no, ɛrepia mogya akɔ wo nnipadua mu. Ɛno nti na wo home yɛ ntɛm na wo koko mu yɛ den, woregye mframa ama dwumadie a ɛremma da. Ani a ɛyɛ wo so, nsateaa a ɛyɛ wo wuram, atenka sɛ ɛnyɛ nokware: ne nyinaa fi home ntɛm ne adrenaline a ɛbɔ so, na ɛnyɛ biribi a ɛresɛe wo mu. Nnipa pii a wɔrefa wɔn ehu ntua a ɛdi kan mu no gye di sɛ koma yare reto wɔn anaasɛ wɔn adwene refi. Saa ehu no ho wɔ ntease koraa, na ɛno nso yɛ afidie no fa, efisɛ ehu no ma sɛnkyerɛnne no nya aduane, na sɛnkyerɛnne no ma ehu foforo nya aduane.

Sɛ wuhu deɛ ɛrekɔ so ankasa a, ɛyi ngo no fa bi fi mu. Bere a atenka no agyae sɛ ɛkyerɛ "mewɔ asiane mu" na afiri aseɛ kyerɛ "me aben no rebɔ mfomso" a, ɛhwere ne ahoɔden pii.

Nhyehyɛe a ɛfa saa bere no ho

Ɛnsɛ sɛ wonya eyinom nyinaa. Yi deɛ wubetumi adu ho biara.

1. Bɔ no din. Ka kyerɛ wo ho, pefee: "Eyi yɛ ehu ntua. Ɛyɛ hu, na asiane nni mu, na ɛbɛtwam." Sɛ wobɔ no din a, ɛkae wo amene fa a ɛsusu adeɛ no sɛ, nokware mu, wonni asiane mu.
2. Yɛ wo home a wode firi adi no tenten. Mma nsu mframa kɛse, ɛno taa ma ɛyɛ bɔne kɛse. Mmom, yɛ wo home a wode firi adi no tenten sen deɛ wode hyɛ mu. Hye mu wɔ kan ɛnan, fi adi wɔ kan asia. Home a wode firi adi tenten no na ɛyɛ nsɛnkyerɛnne a ɛka kyerɛ wo onipadua sɛ ahunahuna no atwam.
3. San kɔ wo ntease ahodoɔ no mu. Hwɛ wo ho hyia na bɔ nneɛma enum a wubetumi ahu din, ɛnan a wubetumi de wo nsa aka, mmiɛnsa a wubetumi ate, mmienu a wubetumi ahua, ne baako a wubetumi ahwɛ aka aka. Eyi twe w’adwene firi "sɛ ɛba sɛ" twahoano no mu kɔ dan a wowɔ mu ankasa no mu.
4. Sɔ biribi a ɛyɛ nwunu hwɛ. Nsuonwunu a wode bɛyɛ w’anim anaa wo nsakɔn ho, anaa wobɛkura sukyerɛmma, betumi atwa mu ntɛm a ɛyɛ nwonwa.
5. Gyae sɛ wo ne no reko. Eyi ne deɛ ɛyɛ den na ɛho hia. Sɛ wode wo ho si ehu ntua so, na wopere sɛ wobɛhyɛ no ama atwam a, ɛtaa ma ɛware. Sɛ woma asorɔkye no kɔ soro na ɛsiane, a wuhu nokware sɛ ɛbɛsiane a, ɛma ɛtwam ntɛm.
6. Tena baabi a wowɔ sɛ wubetumi yɛ no asomdwoe mu a. Akɔnnɔ a wode bɛguan no yɛ den. Nanso sɛ woguan firi baabi a, ɛkyerɛkyerɛ wo amene sɛ saa beae no na ɛyɛ asiane, na ɛno ma bere a ɛdi hɔ no yɛ den. Sɛ wofa mu wɔ baabi a wowɔ a, ɛkyerɛkyerɛ wo amene deɛ ɛne no bɔ abira.

Bere a afiri aseɛ rebrɛ ase no, na ɛbɛyɛ saa, fa ayamyɛ ne wo ho di. Sɛ wofa ehu ntua mu a, ɛhwehwɛ mmɔden ankasa, ɛwom sɛ firi akyi no ɛbɛyɛ sɛ wugyinaa hɔ ara na worehome de. Woayɛ adeɛ a ɛyɛ den.

Asɛm bi a ɛfa onipadua ho, ne nokware a wonim

Ehu ne ayaresabea haw a emu yɛ den betumi anya sɛnkyerɛnne korɔ, na saa ahyiae no yɛ deɛ ɛma ehu yɛ deɛ wogye di paa no fa. Sɛ wonyaa oduruyɛfo bi nhwɛɛ saa atenka yi da a, anaasɛ biribi te nka ankasa sɛ ɛyɛ soronko firi deɛ wuti taa fa mu no, yaw a ɛretrɛw kɔ nsa mu, koko mu yaw bi a wonteee saa da, ɛyɛ nyansa sɛ wɔbɛhwɛ wo mmom sen sɛ wobɛsusu sɛ ɛyɛ ehu. Sɛ wofa wo onipadua sɛ ɛho hia ne sɛ wodi wo dadwene ho dwuma no nyɛ nneɛma a ɛbɔ abira.

Ahum no akyi

Ehu ntua baako ma ɔbrɛ nanso ɛno nko ara, ɛnyɛ yare a wɔahwehwɛ ahu. Nnipa pii nya baako na wɔnnya foforo bio da. Deɛ ɛma ehu dane biribi kɛse no taa yɛ deɛ ɛdi hɔ no ho hu, ne wo nkwa a ɛkyiri brɛoo bere a wofiri aseɛ kwati mmeae ne tebea ahodoɔ a baako betumi asi.

Ɛno ne fa a ɛsɛ sɛ wofa no aniberesɛm, na anigye asɛm no ne sɛ ɛgye mmoa yiye paa. Ehu yɛ nneɛma a wotumi sa no yiye a oduruyɛfo yɛ ho adwuma mu baako. Sɛ ntua no resan reba bio a, anaasɛ wafiri aseɛ rekyerɛkyerɛ wo nna kwan wɔ ne ehu ho a, yɛsrɛ wo frɛ ɔbenfo. Ɛnsɛ sɛ wode wo nsa kura eyi wo nko ara, na ɛnsɛ sɛ wotwɛn kosi sɛ ɛbɛyɛ deɛ wuntumi nnyina ano ansa na woafata mmoa.

Mfiri

• National Institute of Mental Health, Panic Disorder: When Fear Overwhelms
• Cleveland Clinic, Panic Attacks and Panic Disorder: Causes, Symptoms and Treatment
• Cleveland Clinic, Grounding Techniques to Calm Anxiety