Kusamalira kupanikizika kwa thanzi labwino
Kupsinjika maganizo ndi mdani pamene muli ndi fibromyalgia (FMS) kapena matenda aakulu ( ME / CFS ). Anthu ambiri omwe ali ndi matendawa amavomereza kuti kupanikizika kumapangitsa kuti zizindikiro zikhale zovuta kwambiri, nthawi zina ngakhale zimayambitsa moto wowonongeka.
Madokotala ena amakhulupirira kuti FMS ndi ME / CFS zikhoza kukhala chifukwa cha kupsinjika kwanthawi yaitali, kapena kuti kupanikizika kumawathandiza kwambiri kuti ayambe. Kafukufuku akuwonetsa kuti pangakhale kusokonezeka kwa machitidwe opanikizika a thupi ( HPA axis ) ndi machitidwe osazolowereka a hormone ya cortisol.
Ndi syndromes awa, anthu amatha kukhala ndi zovuta zowonjezera za nkhawa ndi kupsinjika maganizo , zomwe zingayambitse kapena kuvulazidwa ndi nkhawa.
Sizingatheke kuthetseratu mavuto onse m'moyo wanu, koma mukhoza kuchepetsa mavuto anu ndikuphunziranso kuthetsa nkhawa zomwe simungathe kuzichotsa. Kulimbana ndi mavuto m'moyo wanu kungakuthandizeni kuchepetsa zizindikiro komanso kupewa zofooka. Chifukwa chakuti matendawa amachititsa kuti anthu asakhulupirire komanso asapereke uphungu, komanso akhoza kuwononga maubwenzi, mungapindule ndi kuphunzira zambiri zokhudza kuthana ndi anthu komanso maubwenzi.
Zovuta Zokakamizika
Simungadziwe nthawi zonse pamene mukuvutika maganizo. Muyenera kuphunzira kuzindikira zizindikiro za nkhawa musanathe kuzigwiritsa ntchito. Izi zimasiyana mosiyana ndi munthu wina, koma zina zomwe zimaphatikizapo kumakhala kupweteka mutu, nthawi zambiri kuzizira, mavuto ogona, nkhawa yowonjezera, kukhumudwa kwakukulu, ndi kuchepetsa libido.
Ngati mukuyang'ana zinthu ndi malingaliro opotoka, otchedwa kusokonezeka maganizo, zingakhale zovuta kwambiri pamoyo wanu. Mitundu yosiyanasiyana ya kusokonezeka kwa chidziwitso imaphatikizapo zonse-kapena-zopanda kanthu kuganiza, kupititsa patsogolo, kuganizira zolakwika, kuchepetsa zolingalira, ndi kulingalira kwa maganizo. Izi zingathe kuthandizidwa ndi chithandizo chamaganizo.
Zotsatira Zaumoyo za Kupanikizika
Kupsinjika maganizo kungakhoze kuchita zambiri kuposa kukweza zizindikiro zanu za FMS kapena ME / CFS. Kudziwa zotsatira zazikuluzikulu zomwe zingakulepheretseni kukhala ndi thanzi lanu zingakupangitseni zowonjezereka kuti muthe kusokonezeka maganizo. Kupsinjika maganizo kwakhala kovuta muzochitika monga matenda, matenda a shuga, matenda a mtima, hyperthyroidism, ndi zina.
Kulimbana ndi Kupanikizika
Kulimbana ndi nkhawa sikungonena kuti, "Sindidzadandaula nazo." Pezani njira zatsopano zothetsera nkhawa pamoyo wanu. Kusamalira nthawi moyenera kungathandize kuchepetsa nkhawa.
Ndalama zikakhala zolimba, nkhawa nthawi zambiri imakhala yaikulu. Mukakhala ndi FMS kapena ME / CFS, mtengo wamachiritso kapena malipiro otayika (ngati simungagwire ntchito monga momwe munkachitira) zingathandize pa mavuto aakulu azachuma. Mungafunike kupeza njira zothetsera mavuto azachuma komanso kuthana ndi mavuto azachuma.
Kupanikizika ndi Maubwenzi
Ubale ndi kawirikawiri wopanda mikangano, ndipo matenda aakulu angayambitse mavuto atsopano. Phunzirani momwe mungagwirire ntchito ndi mikangano, pewani mikangano, ndi kuthana ndi anthu ovuta.
Nthawi zina, ndibwino kuthetsa ubale wovuta, ngakhale kuti umabweretsa nkhawa. Muyeneranso kuphunzira kuphunzira kuthana ndi kusungulumwa, komwe kungakhale mbali ya matenda aakulu.
Kukhala kholo sikophweka, ndipo zingakhale zovuta makamaka ngati muli ndi matenda aakulu. Kuvutika kwa makolo kumathandiza kuti munthu asokonezeke maganizo.
> Zotsatira:
> Alvarez SI, Terraz JPB, Flores JLB, Romero LP, Ostariz ES, Miquel CAD. Kodi pali mgwirizano pakati pa fibromyalgia ndi pansipa? BMC Research Notes . 2008; 1 (1): 134. lembani: 10.1186 / 1756-0500-1-134.
> Doerr JM, Fischer S, Nater UM, Strahler J. Chikoka cha machitidwe opanikizika ndi zochitika zolimbitsa thupi mosiyana pa kutopa kwa odwala a fibromyalgia. Journal of Psychosomatic Research . 2017; 93: 55-61. lembani: 10.1016 / j.jpsychores.2016.12.005.
> Fischer S, Doerr JM, Strahler J, Mewes R, Thieme K, Nater UM. Kupanikizika kumapweteka kwambiri moyo wa tsiku ndi tsiku a amayi omwe ali ndi matenda a fibromyalgia-Ntchito ya cortisol ndi alpha-amylase. Psychoneuroendocrinology . 2016; 63: 68-77. lembani: 10.1016 / j.psyneuen.2015.09.018.
> Powell DJ, Liossi C, Moss-Morris R, Schlotz W. Osaganizira zochitika zachinsinsi m'moyo wa tsiku ndi tsiku komanso mgwirizano wake ndi kutopa ndi matenda otopa. Psychoneuroendocrinology . 2013; 38 (11): 2405-2422. lembani: 10.1016 / j.psyneuen.2013.07.074.