Kusokonezeka maganizo ndi gawo la miyoyo yonse. Mavuto akuluakulu amachititsa kuti thanzi lathu likhale lolimba chifukwa limakhudzidwa ndi kuwonjezereka kwa magazi, shuga, kulemera kwa thupi, ndipo ndizoopsa kwa mtima.
Miyeso ya mahomoni opanikizika monga cortisol amasonyezedwa kukhala apamwamba kwa amayi omwe ali ndi matenda a polycystic ovary ( PCOS ), omwe angawononge mkhalidwewu mwa kuwonjezera insulini ndi zina zamagetsi ndikuthandizira kulemera kapena kulemera.
N'zoona kuti kuchepetsa nkhawa ndi njira yothetsera mavuto oopsa a kuvutika maganizo. Chifukwa chake mizinda yambiri tsopano ikupereka malingaliro othandizira kuchepetsa nkhawa (MBSR), kuthandiza anthu kuthana ndi nkhawa ndi maganizo awo.
Kafukufuku watsopano akusonyeza kuti pulogalamu yodetsa nkhawa ingakhale yothandiza kwa amayi omwe ali ndi PCOS. Mu kafukufuku wofalitsidwa mu kupsinjika maganizo , amayi omwe ali ndi PCOS adagwira nawo gawo la masabata asanu ndi atatu. Kumapeto kwa phunzirolo, amayiwa anali ndi nkhawa, nkhawa, komanso nkhawa, komanso moyo wabwino. Azimayiwo adaonanso kuchepa kwa cortisol. Zotsatirazi zimapangitsa ochita kafukufuku kunena kuti "malingaliro amalingaliro akuwoneka olonjeza kuti athetse nkhawa, nkhawa, kupsinjika maganizo ndi khalidwe la moyo kwa amayi omwe ali ndi PCOS ndipo angagwiritsidwe ntchito ngati njira yowonetsera kuti akaziwa aziwatsogolera."
Monga mkazi wokhudzidwa ndi PCOS, ndinaganiza zoyesa pulogalamu ya MBSR.
Kodi Mindfulness ndi chiyani?
Kulingalira ndikutenga kuzindikira nthawi yeniyeni, kumvetsera maganizo, malingaliro, ndi kutengeka kwa thupi kwa kanthawi kochepa popanda chiweruzo. Sichikhala mtsogolo, kuganizira zinthu zomwe ziyenera kuchitika, kapena m'mbuyomo, kukhala ndi zolakwa. Ndizo zomwe mukukumana nazo pakalipano.
Kulingalira kumachepetsa nkhawa chifukwa cha kupumula kwabwino. Kuyankha uku kumachititsa kusintha kwa ubongo ndi zomangamanga, kusintha kwa kayendedwe kabwino ka mantha, hypothalamic-pituitary-adrenal (HPA) axis, cortisol, kugona, maganizo, kupititsa patsogolo komanso kuzindikira.
Pakati pa Pulogalamu Yopewera Kupanikizika Kwambiri
Sindinkadziwa chomwe ndingayang'ane ndikalembetsa pulogramu ya ma sabata 8. Ndinadziwa kuti ndikufuna kupeza njira yabwino yothetsera vuto langa koma sindinadziwe ngati pulogalamuyi idzagwira ntchito kwa ine monga momwe sindinaganizire kuti ndingathe kusinkhasinkha ndondomeko yanga ya malingaliro komanso kulembera ndandanda kwa nthawi yayitali nthawi. Chimene ndinaphunzira msanga chinali chakuti kulingalira sikutanthauza kusinkhasinkha, koma kuzindikira.
Panalipo 22 a ife mu gulu lathu lokha la Lachitatu m'mawa, onse ochokera kumitundu yosiyana ndi onse omwe ali ndi nkhani yosiyana. Panali madokotala, akuluakulu akale, amayi apamtima, ogwira ntchito pantchito, ndi agogo. Tinali ndi chinthu chimodzi chofanana: Tinkafuna kuthandizira kuthetsa nkhawa zathu.
Kuyambira ndi gawo lathu loyambirira, kalasi iliyonse inaphunzitsidwa ndi wophunzitsira wodziwa bwino yemwe adatsogolera ife mwa kuchita mwakhama kuchita masewera olimbitsa thupi. Zizoloŵezi za malingaliro ameneŵa zinayamba ndi kukhala ndi maganizo pa mpweya ndikukhala ndi kumvetsetsa kwa phokoso, zomverera thupi, ndi inde.
Chimene ndinadabwa ndikuphunzira kuti ndizosatheka kutontholetsa malingaliro anu. Mmalo mwake, kulingalira kumakulimbikitsani kuti muzindikire malingaliro anu pamene iwo akuwonekera koma osati kuti azikhala pa iwo, nthawizonse kubweretsanso kuzindikira kwanu ku mpweya wanu ndi thupi lanu. Kuganiza bwino kumakhala ngati kuphunzitsa minofu. Mukamagwiritsa ntchito bwino, mumapeza bwino.
Pamene masabata adayendetsedwa, tinadziwidwira ku mitundu ina ya malingaliro monga kuika pansi ndi kuwonetsetsa thupi, ndikuchita zochitika. Ankafunikila kuntchito: osachepera mphindi 40 tsiku ndi tsiku kuti azikhala oganiza bwino pamakalata olembedwa, komanso kuwerenga kwa Jon Kabat-Zin, yemwe anayambitsa MBSR.
Njira zenizeni zogwirizanitsa malingaliro mu tsiku lokhazikika, monga 'Stop, Breath, Be' kuthandizira kuthana ndi zochitika zazikulu zazondomeko, zinkachitidwanso tsiku ndi tsiku.
Nthawi zina malingaliro anga anali osangalatsa kwambiri, ngati kuti ndinadzuka ku tulo tofa nato. Chisangalalo ichi chinapitirira mpaka tsiku langa. Ndinkaona kuti ndikusangalala, ndikukhazikika komanso ndikuyang'anira zinthu, kuphatikizapo momwe ndikuyankhira kupsinjika.
Phunziro lomalizira, pokhala kale ndikuthawa tsiku lonse, ndondomeko ina ya pulojekitiyo, ndinamva kuti ndapeza luso la kulingalira. Tsopano ntchito yogwirizanitsa maganizo m'moyo wanga wa tsiku ndi tsiku idangoyamba kumene. Ine ndikuyenera kuti ndizindikire izo.
Yankhulani
Stefanaki C, Bacopoulou F, Livadas S, Kandaraki A, Karachalios A, Chrousos GP, Diamanti-Kandarakis E. Mphamvu ya Kuganiza Mantha Kusokoneza Maganizo, Kuda Nkhawa, Kupsinjika Mtima ndi Moyo Womwe Amayi Amakhala ndi Polycystic Ovary Syndrome: Okhazikika Okhazikika Mayesero. Kusokonezeka maganizo. 2015; 18 (1): 57-66.