Mayesero atsopano a zachipatala amasonyeza kuti kupweteka kwa mankhwalawa sikungakhale kopambana pochepetsa kuchepa kwapweteka kwapweteka, koma kupembedzera kungakhale njira yopitira. Pulogalamu yotchedwa Mindfulness-Based Stress Reduction (MBSR) inatsimikizira kuti ndi yabwino kusiyana ndi chithandizo chamankhwala choyenera pa nkhani yothetsera ululu wochepa, malinga ndi phunzirolo. Pambuyo pa chaka, anthu omwe amapita ku masukulu a MBSR adasonyezedwa kuti oposa 40 peresenti amakhala ndi kusintha kwenikweni kwa ululu wawo wam'mbuyo komanso ntchito za tsiku ndi tsiku.
Anthu amene anasankha odwala painkillers anali ndi zocheperapo kusiyana ndi omwe sanatero.
Kodi MBSR ndi chiyani?
MBSR yokha imakhudza magawo a magulu mu kusinkhasinkha pamodzi ndi zosavuta zambiri kuchokera ku zolemba zojambulidwa ndi yoga. Cholinga cha kulingalira ndi chakuti munthu adziŵe thupi ndi malingaliro ake, komanso kuvomereza, malinga ndi mtsogoleri wa maphunziro. N'zochititsa chidwi kuti mtsogoleri wotsogolera samadziwa nthawi zonse kuti chikhalidwe chowoneka chikugwira ntchito bwanji. Anatsindika kuti palibe amene adanena kuti ululu uli m'mitu ya anthu. M'malo mwake, adakambirana momwe kafukufuku wamaganizo amathandizira kusonyeza kuti thupi ndi malingaliro alidi ogwirizana. Ndikofunika kumvetsa mmene maganizo amachitira ndi ululu. Amanenanso kuti MBSR ndi njira yothandizira anthu kuzindikira momwe akumvera, mwakuthupi ndi m'maganizo, mopanda kukhumudwitsa, zomwe zingachititse kuti anthu azivutika kwambiri.
Kupatula malingaliro awo pali kuthekera kuti kungathandize kuthana ndi ululu wawo wammbuyo. Tonsefe tili ndi malingaliro abwino komanso maganizo ovuta kwambiri. Kulingalira kumathandiza kuchepetsa maganizo opanikizika omwe nthawi zina angakhale olakwika.
Kafukufuku
Phunzirolo linafalitsidwa mu Journal of the American Medical Association mu 2016.
Kukula kwakukulu kunali anthu okwana 342 okhala ndi ululu wopweteka nthawi zonse kwa miyezi itatu kapena kuposerapo. Ambiri mwa ophunzirawo adakhala ndi ululuwu kwa nthawi yayitali, ndipo zaka zisanu ndi ziwiri zikhale zowerengeka. Phunziroli silinakhale ndi ophunzira omwe ali ndi chifukwa chomveka chowopsya, koma izi zinapangitsa kuti zitsanzozo zikhale bwino, chifukwa anthu ambiri alibe chifukwa chomveka. Mu zochitika izi, nthawi zambiri palibe mankhwala omwe angathandize kuthana ndi vuto, chifukwa zowawa zimabwera chifukwa cha zinthu zambiri. Gulu la phunzirolo linapatsa wodwala aliyense gulu palimodzi. Gulu la MBSR linachita masewera asanu ndi atatu sabata iliyonse yotsogoleredwa ndi aphunzitsi. Amafunanso kusinkhasinkha komanso yoga imafika pakhomo pawokha.
Gulu lachiŵiri linapita ku chithandizo chamaganizo komwe iwo adaphunzira kuti athetse maganizo ndi zochita zoipa. Mankhwalawa angagwiritsenso ntchito malingaliro koma ndi osiyana ndi kusinkhasinkha mwakufuna kuti cholinga cha mankhwalawa ndicho kutenga mkhalidwe wokhazikika kuti asinthe ndikuchotseratu kusagwirizana komweko. Gulu lachitatu linali ndi ufulu wosankha mankhwala omwe akufuna, kuphatikizapo mankhwala ndi mankhwala opweteka.
Ubwino wa MBSR Wotsirizira Kwambiri
Pakati pa miyezi isanu ndi umodzi yokha, 60 peresenti ya odwala mu gulu la MBSR anawona kusintha kwa ntchito zawo za tsiku ndi tsiku.
Iwo omwe anali ndi ufulu wosankha mankhwala omwe ankafuna anali osokoneza pafupifupi 44 peresenti. Gulu lomwe linagwiritsidwa ntchito ndi chithandizo chamaganizo chodziŵika bwino linapambana kuposa omwe ali ndi ufulu wosankha. Pafupifupi 58 peresenti ya gulu lalingaliro limasonyeza kusintha. Chodabwitsa kwambiri chinali chakuti ngakhale patatha chaka, ubwino wa MBSR udakalipo mwa odwala, ngakhale kwa anthu omwe sanapite nawo magawo onse. Pa chaka chimodzi, gulu la MBSR linali ndi 69 peresenti ya odwala omwe amafotokoza kusintha kwa ntchito zawo za tsiku ndi tsiku, pamene gulu lachipatala linali ndi 59 peresenti ndipo gulu losankha laulere linali ndi 49 peresenti.
Gulu la MBSR lilinso ndi malipoti a kusintha kwa ululu.
Anthu omwe adathamanga maphunzirowo adadabwa kuti zotsatira zake zinali zotalika bwanji. Wothandizira pulofesa wa zaumoyo ku Johns Hopkins ananena kuti chizolowezi chochita pakhomo chinali gawo lapadera la MBSR. MBSR inalengedwa ku yunivesite ya Massachusetts nthawi zina m'ma 1970. Chifukwa cha momwe zimakhalire zatsopano, sizingakhale zomveka ngati zipatala za yoga zidzakhala ndi zotsatira zomwezo, malinga ndi pulofesa. Mtsogoleri wa phunziro adagwirizana ndi pulofesa koma adanena kuti mapulogalamu a MBSR akhala akufala kwambiri. Mitengo yamtengo kuchokera $ 400 mpaka $ 500, ndipo kwa anthu ena omwe ali mtengo womwe iwo akufuna kulipira. Kuphunzira sikuyenera kuyesa njira zina zamaganizidwe, koma anthu ena angayesetsebe ngati ali ndi chidwi.
MBSR Si Yonse
Mtsogoleri wotsogolera akugogomezeranso kuti MBSR si yokhudza anthu onse omwe ali ndi ululu wopweteka kwambiri . Ngati munthu sakonda kusinkhasinkha, mwina sangapeze zambiri. Anthu onse ndi osiyana, ndipo izi zikutanthauza kuti mankhwala osiyana amathandiza anthu osiyanasiyana. Phunziroli limangoganizira za lingaliro loti pakhoza kukhala phindu lapadera popereka odwala omwe akuyang'ana pamaganizo a anthu pawokha.
> Zotsatira:
> JAMA. 2016; 315 (12): 1240-1249. lembani: 10.1001 / jama.2016.2323.