Musati Muphunzitsidwe Popanda Zomwe Mukufunikira!
Miyendo ya zizindikiro ndi mbali yosalephereka ya moyo kwa anthu ambiri omwe ali ndi fibromyalgia (FMS) ndi matenda otopa ( ME / CFS ). Matenda onsewa angaphatikizepo moto pamene zizindikiro zikuipiraipira; ndi kuchotsa, pamene zizindikiro zimasiya kuchepa. (Komabe, si milandu yonse yomwe imawonetsa moto ndi mpweya.)
Nthawi zina, muli ndi malingaliro abwino kwambiri.
Zizindikiro monga zizindikiro za nyengo ya tchuthi, kusamba kwa nthawi, kugwira ntchito mwakhama pantchito, ndi kusintha kwa nyengo nyengo kungakhale kosavuta kukonzekera ndi kukonzekera. Komabe, zinthu monga chimfine, ngozi ya galimoto, nkhani zoipa kapena zosautsa zosautsa zimatha kukutsutsani popanda kuzindikira, panthawi imene mumaganiza kuti mumakhala ndi "zachilendo" (chirichonse chomwe chimatanthauza Inu.) Nthawi zina, kutentha kumatha kuchoka mu buluu popanda chifukwa chomveka.
Panthawi yamoto, zizindikiro zimatha kukhala zolepheretsa kapena kusokoneza kwathunthu. Ululu waukulu kapena kutopa kungakulepheretseni kuchoka panyumba, konzekerani chakudya kapena kusamba. Izi zikutanthauza kuti zinthu monga kugula ndi kugwiritsira ntchito pharmacy zili kunja kwa funsolo.
Kotero simukusiyidwa popanda zofunikira pamene mukuzifuna kwambiri, ndikofunikira kukhala okonzeka kuti muzitha kugunda nthawi iliyonse.
Kusunga Zinthu Zabwino Pamanja
Kodi ndi zinthu ziti zomwe mukufunikira kuti muzitha kudutsa tsikuli?
Lembani mndandanda, kuyambira ndi zinthu zoonekeratu ndikusunthira pa zomwe ziri zofunika pazomwe mukufunikira pamene mukukhala molakwika. Chinthu choyamba? Chakudya.
- Zakudya zina zamzitini ndi zakudya zakuda
Ndikuyenera kuonetsetsa kuti pali chakudya chokwanira kuti ine ndi banja langa tipite masiku angapo. Ndimayesetsa kusunga zakudya zosavuta zomwe mwamuna wanga amatha kuponyera palimodzi pambuyo pa ntchito, komanso zinthu zomwe ana anga angathe kukonzekera. Zinthu zopanda kuwonongeka ndizokulu - mukhoza kuziika pamalo opanda pake ndikuzisiya pamene zikufunikira.
- Zakudya Zapadera Zambiri
Ngati chakudya chanu chimawoneka bwino kapena kukhumudwa, kusunga chakudya choyenera ndi chofunikira kwambiri. Zingakhale zovuta kwambiri kuti wina akugulitseni. Ndibwino kuti muyang'ane pazinthu zopereka zamagetsi kuti mukhale ndi dongosolo lachangu. Chinthu chotsiriza chimene mukufuna kuchita ndikumva choipitsitsa chifukwa cha zomwe mumadya! - Zakudya Zokwanira
Nsomba za mbatata ndi maswiti sizingatheke kuti mupereke thupi lanu zomwe ziyenera kutuluka kuchokera ku moto! Komabe, pamene simungathe kufika ku golosale, zimakhala zovuta kuti muzisunga zipatso ndi ndiwo zamasamba. Ndimakonda kusunga zinthu monga mtedza ndi zipatso zouma kuti ndipeze zakudya zowonjezera.
Kodi kuphika ndi kugulitsa zinthu zakugulitsa zikukuvutani, ngakhale pa masiku abwino? Onani: Njira Zogulira ndi Kuphika Zimapangidwira Njira Zothetsera Mavuto.
Mankhwala Osokoneza Bongo
Zingakhale zovuta kuika mankhwala osokoneza bongo mwadzidzidzi, makamaka popeza ambiri omwe timatenga nthawi zambiri (monga kupatsirana maganizo, kugona tulo komanso kupwetekedwa kwa mankhwala osokoneza bongo) amatha kutulutsidwa mosamala. Komabe, mukhoza kupeza njira zowonetsetsa kuti mulibe mankhwala omwe mukufuna pamene fodya ikugunda.
- Malembo-Maulendo
Ma pharmacies ena amagwira ntchito mwa makalata, pogwiritsa ntchito foni kapena intaneti kuti akonze. Ma pharmacies ambiri amasiku ano akupereka njira izi. Mukuyenera kuti mankhwala anu adzidwe masiku angapo musanapite kunja, choncho izi zimafuna kukonzekera. Ndawona pharmacies ena amapereka zowonjezera zowonjezera. Ikhoza kulipira kuti mufufuze zosankha zanu. Mwinanso mutha kuyang'ana muzowonjezerako makalata.
- Zambiri Zazikulu
Kwa mankhwala osagwiritsidwa ntchito mwamphamvu, funsani dokotala ngati n'kotheka kugawa zambiri, zomwe zimatanthauza kuchepa. (Nthawi zina zimakhala zotsika mtengo kwambiri.) Ngati muli ndi vuto lodziŵika bwino, mungathe kuyankhula ndi dokotala musanafike nthawi yoyamba yotsitsimula; Kumbukirani kuti kukonzanso koyambirira sikutheka chifukwa cha zifukwa zosiyanasiyana. Muyenera kufufuza kuti muwone ngati inshuwaransi yanu idzawaphimba. - Sungani Patsogolo
Njira yosavuta yowoneratu zomwe mukucheperapo ndikugwiritsa ntchito mankhwala a mapiritsi a mlungu uliwonse. Mukamadzaza, mvetserani kuchuluka kwa zotsala mu botolo. Ndiyesa kupeza zinthu zomwe ndagula kapena kulamulidwa ndikafika pamasabata awiri.
Kupititsa Nthawi
Masiku akhoza kukukoka pamene iwe sungakhoze kusunthira ndipo umayenera kumangokhala pamenepo yekha kwa maola kumapeto. Simungathe kuchita zambiri, koma muyenera kukhala ndi zina zomwe mungathe kuchita. Njira zosangalatsa zosangalatsa zingathe kuchepetsedwa ndi zizindikiro zanu, koma malingaliro ena ndi awa:
- Mafilimu ndi TV: The Right Stuff
Zochita zambiri, zojambula za adrenaline ndi mafilimu mwinamwake sali abwenzi anu panthawi yamoto, ndipo ubongo wa ubongo ukhoza kuthetsa zochititsa chidwi kapena zakuya. Yang'anani kudutsa mwatsatanetsatane yanu ndikuwonetseratu zomwe mukuganiza kuti zingagwire ntchito masiku oipa. Lingalirani ngati iwo angakhale akuwonetseratu, kukhumudwitsa kapena ubongo. Wojambula pakompyuta (DVR) kapena mafilimu monga Netflix kapena Hulu angapereke zosangalatsa zoyenera kuthandizira kupatula nthawi. - Nkhani Zowerenga
Ganizirani za kukula kwa ubweya wa ubongo wanu ndi zomwe mungathe kuziŵerenga. Zingakhale kuti nkhani yowala ili bwino mu buku, kapena mukhoza kukhala ndi mwayi ndi nkhani zochepa kapena nkhani zamagazini. - Zopangira Zamakono ndi Zamakono
Simungathe kuchita zonse zomwe mumakonda. Koma ngati muli ndi luso kapena zowonongeka zomwe zingakuthandizeni kupeza nthawi yanu, zimathandiza kuti mukhale ndi zina zowonjezera nthawi. - Masewera & Puzzle Books
Kafukufuku amasonyeza kuti masewera a pakompyuta amatha kusokoneza ubongo wanu . Kotero, ngati magetsi, phokoso ndi zochita za zosiyanazi sizingakhale zovuta kwa inu, masewera a pakompyuta angakhale abwino. Ngati siziri choncho, mabuku osokoneza (mawu achinsinsi, mawu-opeza, Sudoku, etc.) akhoza kukhala bwino. - Zojambulajambula
Zingamve zachilendo, koma ambiri achikulire tsopano akudala. Kafukufuku amasonyeza kuti ikhoza kuthetsa nkhawa, ndipo ndi njira yabwino yopitilira nthawi - makamaka ngati muli ndi ana ang'onoang'ono omwe amakhala ndi inu mukakhala pansi. Mukhoza kupeza teni ya mabuku achikulire pa intaneti ndi mu zokonda kapena mabuku. - Makompyuta & Intaneti
Inde, pali masewera osatha, zochita ndi zinthu zomwe mungachite pa intaneti. Mukhozanso kupindula mwa kupeza malo a pa Intaneti komwe mungathe kuyankhula ndi anthu ena omwe ali ndi vuto lomwelo.
Chilichonse chimene mungasankhe kupatula nthawiyi, yesetsani kukumbukira kuti kukhala pamalo omwewo kapena kuchita mobwerezabwereza kuyendetsa kungapweteke kapena kumatopa kwambiri ndikukupangitsani kuti mukumva mwakuya.
Chitsime:
Monti DA, et al. Psychooncology. 2006 May; 15 (5): 363-73. Chiyeso chosagwiritsidwa ntchito, chomwe chimayesedwa mwachidziwitso cha malingaliro opanga maluso (MBAT) kwa amayi omwe ali ndi khansa.