Kuchokera ku kuvulala koopsa kwa ubongo kumatenga nthawi, ndipo pali magawo ambiri ochiritsira panjira. Pomwe kuvulala koyambirira koyambitsa moyo kwakhazikika, kuyambiranso kusinthika kumayamba. Pali zifukwa zambiri zowonongolera kuphatikizapo kubwezeretsa chidziwitso, kuyankhulana, kuyankhula, ndi chithandizo cha ntchito , kutchula ochepa.
Chinthu chimodzi chofunikira pa kukonzanso ndikukonzekera dongosolo la machiritso a maganizo ndi maganizo omwe ayenera kuchitika kwa wodwala komanso okondedwa awo.
Ngati mutakumana ndi vuto lalikulu lomwe likutanthauza kuti pali kusintha kwamuyaya momwe maganizo anu ndi thupi lanu zimagwirira ntchito. Njira zatsopano zodziwira yemwe ndiwe, momwe ena amakuwonerani pambuyo pa kuvulazidwa, ndi momwe mukuyendetsera dziko lapansi. Izi zingamve zowawa kwambiri. Uthenga wabwino ulipo mitundu yambiri ya chithandizo chomwe chimagwira ntchito ndi zikhulupiriro zanu zokha, komanso nzeru za moyo.
Kusamalira Maganizo
Kusamalira kupanikizika ndi luso lofunika polimbana ndi kusintha kwa moyo komwe kumakhudzana ndi vuto lalikulu. Ngakhale pali mankhwala ofunikira kwambiri monga mankhwala monga anti-depressants, palinso njira zina zothandizira zopezeka. Kafukufuku amasonyeza kuti zizoloŵezi monga pemphero, kusinkhasinkha, kulingalira, ndi zochitika zomwe zimaphatikizapo kudziŵa zaumwini, monga tai chi, zingasinthe zotsatira za nthawi yaitali. Izi nthawi zina zimatchulidwa ngati mankhwala othandiza kapena othandizira.
Kafukufuku wa nthawi yaitali kuti adziwe kuti njira zothandizira ndi zina zowonjezera zatha kale ndipo maphunziro atsopano omanga pa zofufuza zoyamba zikuchitika tsopano.
Maphunziro ang'onoang'ono amatha kumapeto kwa chisamaliro ndi ochiritsa odwala ndi othandizira ena amasonyeza kuti kulingalira pambuyo pa ngozi yaikulu kumathandiza kuchepetsa ululu, kuchepetsa kugona, ndi kukulitsa chiyembekezo cha tsogolo. Kafukufuku wina amasonyeza kuti kulingalira kumathandiza ubongo kuti ukhale wochenjera ndipo umakhala wovuta pazinthu zina.
Kusamala mu Kukhumudwa Kwambiri kwa Mutu
Kuvulala koopsa kwa ubongo kumadziwika kusintha momwe mauthenga amafotokozera pakati pa maselo a mitsempha mu ubongo. Izi zingachititse kuti zovuta zikhale zovuta kutero. Ngati pali zinthu zisanu ndi ziwiri zofunikira zomwe zikukuzungulirani, koma mumatha kungoyang'anitsitsa ana awo, ndizomwe mumayankha moyenera. Kumvetsa chithunzi chachikulu kumakhala kovuta kwambiri.
Kafukufuku wofalitsidwa m'nyuzipepala ya Brain Injury anasonyeza kuti kuphunzitsa mwachidziwitso kunathandiza ophunzira omwe ali ndi vuto lachisokonezo kuti ayambe kuganizira za pakali pano. Izi zikutanthawuza kuti iwo amatha kumvetsetsa zomwe zikuchitika m'deralo ndikuyankhira m'njira zomwe zinali zoyenera kwambiri pa zosowa za nthawi imeneyo.
Mulimanso, chaka cha 2015 pophunzira za ankhondo achifwamba omwe anavutika ndi kuvulala kwa ubongo, kuphunzitsidwa mwachidwi kunapezeka kuti kulimbitsa nthawi ndi kuchepetsa zizindikiro za post-traumatic stress disorder (PTSD). Zopindulitsa izi zidakalipo patatha miyezi itatu phunziroli litatha.
Kukumbukira kumatanthauza kukhalabe wodziwa komanso wamakono. Izi zingawoneke bwino, koma ambirife sitikumvetsera zomwe zikuchitika pakalipano. Ife tikuganizira za mabanja athu, ngongole, zinthu zomwe zikuchitika m'nkhani, komanso zomwe zam'tsogolo zimagwira.
Ngati mukupulumuka ku ubongo wa ubongo zingakhale zovuta kukhala panthawiyi ndikukhalabe osamala, chifukwa mumayang'ananso ndi nkhawa zatsopano kuchokera ku zozizwitsa zokha. Ndipotu, kupeŵa mphindi kungakhale njira yothetsera vuto ngati kuli kovuta kuthana ndi zomwe zachitika. Koma potsiriza, ndi bwino kuthana ndi mantha, kukhumudwa, kapena chisoni ndikugwira ntchito kudzera mwa iwo.
Kotero, kodi mumaganizira bwanji?
Kulingalira Mwachangu
Mwala wapangodya wa kulingalira ukukhalapo. Mutha kukwaniritsa izi mwa kukhala ndi mfundo yeniyeni yomwe imakopetsa thupi lanu. Chomwe chimagwiritsidwa ntchito kwambiri ndi mpweya.
Mukamaphunzitsidwa m'malingaliro mumalangizidwa kuti muzimva mpweya ukulowa kudzera m'mphuno mwanu, kudzaza mapapu anu, ndikukula m'mimba mwathu. Kenaka, mumatsata mpweya kunja kwa thupi kumbali yomweyo.
Zida zina za thupi mumlengalenga zingagwiritsidwe ntchito ngati mfundo yofunika kwambiri, monga kuzindikira momwe mukuyimira, kukhala pansi, kugona pansi, kapena momwe mpweya umamvera pakhungu lanu.
Pamene lingaliro liri makamaka pa mpweya, zimakhala zovuta kuti agwirizane ndi maganizo ndi nkhawa zomwe zimakhalapo pambuyo pochita ngozi. Kubwerezabwereza, mantha pambuyo pa ngozi ndizofala kwambiri chifukwa zambiri zasintha, ndipo pali zodandaula zatsopano. Kuika maganizo pazovutazo kumapangitsa kuti ziwoneke zazikulu kuposa momwe zilili, zomwe zimakhudza kupuma ndikukweza vuto lanu.
Komabe, pamene chidwi chikusungidwa mkati mwa thupi, n'zotheka kubwereranso ndikuwona maganizo ochititsa mantha, ndipo sakhalanso ngati maganizo awo akutha. Malingaliro angabwerere, koma mmalo motsatira sitima ya lingaliro, zolingalira zimapita kumbuyo mpweya.
Kukhalabe woganizira ndi kusunga maganizo mkati mwa thupi kumathandiza panthawi ya kukonzanso thupi chifukwa kugwirizana kwa thupi kumakhala kolimba. Kupatula nthawi pokhala ndi chidwi chopita ku rehab kungathandize kuthandizira ndikuthandizira kuphunzira.
Thupi Pangani
Kusiyanitsa thupi ndi njira yowonongeka yowopsa pambuyo povulazidwa mwakuthupi. Mukuyesera kutseka ululu, kapena kukumbukira thupi la ngozi.
Komabe, kuzindikira thupi kumakhala kofunika kwambiri panthawi ya kukonzanso. Maganizo amafunika kupezeka kuti agwirizane ndikukonzanso kayendetsedwe kakang'ono ndi kakang'ono. Kusanthula thupi kumathandiza kumvetsetsa mbali zovuta, ndipo powangoganizira zokhudzana ndi malowa, akhoza kuyamba kumasuka ndikuyankha mosavuta.
Kusanthula thupi mwakuthupi kumatsatira njira zotsatila. Pakati pa thupi, mbali iliyonse ya thupi, kuchokera pamwamba pa khungu, pansi ndi pamutu, pamapewa, pansi pa mikono ndi msofu, kupyolera m'mimba mwa miyendo ndi mapazi. nthawi. N'zotheka kuti musamazindikire mpweya wanu kumbuyo nthawi yomwe mukuyesa thupi. Cholinga cha kusinkhasinkha thupi kumakhalanso kumasuka kuchoka m'malingaliro, oopa ndikudziwitsa kwambiri thupi mlengalenga.
Izi ndi zopindulitsa m'njira zingapo. Chifukwa chimodzi, zimathandiza kuti maganizo asamangoganizira zovuta zosiyanasiyana komanso mavuto omwe sali opindulitsa kuchiza. Kuwonjezera apo, pamene cholinga choyamba chiri m'thupi ndipo malingaliro amasungidwa kumbuyo, zimakhala zosavuta kumvetsetsa madera a mphamvu, kufooka, ndi kuvutitsa.
Kupima thupi pamaso pa chithandizo chakuthupi kapena ntchito kumakupangitsani inu mwachindunji muzochitikira ndi zochitika. Zimakuthandizani kumvetsetsa maonekedwe a ntchito zomwe mukuphunzira ndikukulolani kusiya maganizo oweruza ngati simukupambana pa zoyesayesa zoyamba. M'malo mokhulupirira kuti ndinu wolephereka, kubwezeretsanso thupi lanu kumabwereranso ku ntchitoyi ndipo simukudzimenya nokha chifukwa cha zovuta zomwe anthu onse akukumana nawo pachiyambi.
Kusamala Kwambiri
Susowa kuti mukhale mwangwiro kuti mupeze ubwino wa kulingalira. Ikhozanso kuchitidwa pamene mukudya kapena kuyenda.
Mwachitsanzo, mukamadya kudya, kuluma kulikonse kumatengedwa pang'onopang'ono komanso kusungidwa. Amasangalala ndi kununkhira, kapangidwe ka zakudya, ndi zakudya. Kuzindikira komwe chakudya chinachokera, ndi kumverera momwe chimadyera ndi kuchiritsa thupi kumapangitsa kuti pakhale chisangalalo chonse ndi chisangalalo cha kudya. Pamene kuchiritsidwa kuvulala kwa ubongo, kukhala mu mphindi ndi kulola ubongo kuti ukhalepo ndi mtundu woterewu kumapangitsa maselo a mitsempha.
Kudya kudya kumachepetsa kuchepetsa kudya. M'malo mosokonezedwa ndi wailesi yakanema, nkhani, kapena kudandaula za zam'mbuyo, kudyetsa kudya kumakupangitsani kusangalala ndi chakudya chabwino. Izi zimapangitsa kuchepetsa kupanikizika komwe ndi chinthu chofunika kwambiri pa njira yobwezera.
Kuyenda mwachidwi kumagwira ntchito mofanana. Pamene mukuyenda mwalingaliro, zinthu zambiri zikuchitika. Mukusamala za kupuma m'thupi lanu. Mukupatsanso chidwi pa kugwirizana, kulingalira , kumverera kwa nthaka pansi pa mapazi anu ndi mpweya pa khungu lanu. Ubongo ukulepheretsa maganizo ake kuti akhalebe pakali pano ndikuwona, kumva, kumva, chirichonse.
Izi ndizofunikira kwambiri chifukwa, pambuyo povulala ubongo, anthu ena amakhala ndi nthawi yovuta yogwiritsa ntchito zovuta zochokera ku malo awo. Kuyenda mwanzeru kumathandizira kubwezeretsa ubongo kuti ukhalebe panthawiyi ndi kutenga zambiri zowonjezera. Zimathandizanso kuti mukhale oyenera komanso ogwirizana.
Bwanji Ponena za Nyimbo ndi Zamakono Zojambula?
Kusamala kwakhala kwanthawi yaitali ndipo ikufotokozedwa m'njira zosiyanasiyana m'mbiri yonse. Ngakhale anthu omwe akugwirizana nawo panopa ndi njira yatsopano yowonjezeramo, kulingalira kumayikidwa pa zojambulajambula monga kuvina, kujambula ndi mankhwala. Art imabweretsa chidwi pa mphindi yomweyi ndipo imalola maganizo oipa kuti apume kumbuyo.
Pali maphunziro ochuluka omwe amathandiza nyimbo ndi zojambulajambula zothandizira kuti ubongo wamisala upeze bwino kuchokera kuvulala kwake. Kufanana ndi chidziwitso cha kulingalira, kukhala ndi mkokomo wokongola kapena kuganizira zojambula kapena kujambulira kumapangitsa maganizo oopsya omwe amachititsa kuti anthu azivutika maganizo ndi mantha.
Kuwonjezera apo, izi zimathandiza ubongo kukhala njira zatsopano.
Kafukufuku wasonyeza kuti kumvetsera nyimbo, kujambula, kapena kutsanzira ndondomeko zamakono poyesera kujambula kujambula, chifukwa zimapangitsa malo ojambulawo kuti agwire ntchito. Mitsempha ya ubongo mu ubongo imakonzanso momwe amatumizira ndi kulandira chidziwitso, kuti agwirizane ndi kuphunzira kwatsopano. Izi zimatchedwa neuroplasticity. Kutsekula m'mimba kumathandiza ubongo kuti ugwiritse ntchito njira zina pamene utumiza uthenga. Pambuyo pachisokonezo chachikulu, izi zingakhale zofunikira ngati mitsempha yawonongeka m'madera ena a ubongo imapeza njira yotumizira uthenga.
Ndikofunika kukumbukira kuti pali mankhwala ochuluka omwe alipo pamene akuchira chifukwa cha vuto lalikulu la mutu. Kulingalira ndi njira yomwe imamaliza mankhwala achipatala ndipo yasonyezedwa kuti achepetse kuvutika ndi kuchiritsa machiritso mwa iwo omwe avomereza kuchita.
> Zotsatira:
> Cole MA, Muir JJ, Gans JJ, et al. Kuchiza Panthaŵi imodzimodziyo ndi zizindikiro za matenda a m'maganizo mwa azimenya nkhondo ndi Post-Traumatic Stress Disorder and History of Mild Traumatic Brain Kuvulala: Phunziro Lotsogolera la Kusokonezeka Maganizo. Military Medicine . 2015; 180 (9), 956-963.
> McHugh L, Wood R. Chotsalira kwambiri pamasewero a ubongo wam'mbuyo: Kusamala ngati njira yowonjezera. Kuvulaza Ubongo 27, no. 13/14: 1595-1599 5p. CINAHL pamodzi ndi Full Text , EBSCO . 2013.
> Hernández TD, Brenner LA, Walter KH, Bormann JE, Johansson B. Ndemanga: Njira zothandizira ndi zina zowonjezera (CAM) zotsatira zovulala za ubongo (TBI): Mipata ndi zovuta. Kafukufuku wa Ubongo. 2016; 1640 (Gawo A), 139-151.
> Willgens AM, Craig S, DeLuca M, et al. Malingaliro Opangira Opaleshoni Aumunthu Kuganizira za Kupanikizika Kwambiri: Phunziro Lokufufuza. Journal Of Medical Physical Education . 2016; 30 (2), 45-51 7p.