Pezani Zinthu Zopangidwa Popanda Kuchita Kuchita Izo
Pamene mukukhala ndi fibromyalgia (FMS) ndi matenda otopa ( ME / CFS ), kuyendayenda ndikofunika kwambiri kuti musamalidwe. Ndi otanganidwa ambiri omwe timakhala nawo, ndizosavuta kunena kuposa kuchita! Komabe, mwakhama, mukhoza kuphunzira kudziyendetsa nokha. Ndipo iwe udzakhala wokondwa kuti iwe unatero.
N'chifukwa chiyani Kufunika kwa Pacing?
FMS ndi ME / CFS zimatha kutaya mphamvu zanu. Pamene mphamvu yanu ili yochepa, zonse zomwe mumachita zimatenga kuchuluka kwa zonse.
Monga momwe mwaphunzirira njira yovuta, mutapitirira, mumapereka malipiro otsika kwambiri.
Ambiri a ife timadzikakamiza patsiku labwino, kuyesera kuti tipeze zonse zomwe sitingathe kuchita nthawi zonse. Mu tsiku limodzi, tidzapanga zovala zambiri, kuyeretsa khitchini, udzule m'munda, ndikupita ku sitolo. Pamene zizindikiro zimayamba kukankha, ena a ife timayesetsa kupweteka, kumverera ngati tikuyenera kuchita zonse tisanapweteke kwambiri kuti tipitirize.
Koma chinthu chokhacho chimene chimachita chimatiipitsa ife. Ndi ubwino wanji tsiku lopindulitsa lomwe limapangitsa atatu (kapena khumi) pabedi? Mukazindikira kuti kuyendetsa kusokoneza sikugwira ntchito, mumasiyidwa mukufunsa kuti, "Ndingatani kuti ndisamachite zinthu popanda kuipa?"
Yankho likuyenda. Zimatengera kuchita, koma patapita kanthawi, zimakhala zachikhalidwe chachiwiri.
Kodi Ndimadziyendetsa Bwanji?
Njira zambiri zopititsa patsogolo zikhoza kukuthandizani kuti mukhale bwino ndi matenda anu.
Zikuphatikizapo:
- Kudziwa thupi lanu
- Nthawi zochepa zochitika
- Kupuma kokonzedwa
- Njira
- Kupititsa patsogolo
- Kusintha ntchito
Musamve ngati mukufunikira kuzigwiritsa ntchito zonse ndikuyesera zomwe zikukuchitirani inu. Pansi pali kuyang'anitsitsa pa njira iliyonse.
Kudziwa Thupi Lanu
Kuti mupambane, muyenera kumvetsera thupi lanu ndikudziwa malire anu.
Ikhoza kuthandizira kusunga zolemba kapena zolemba . Cholinga chanu ndi kuyankha mafunso awa:
- Kodi ndingagwiritse ntchito kangati tsiku limodzi (kapena kutambasula)?
- Kodi ndingagwire ntchito yotani tsiku limodzi (kapena kutambasula)?
- Ndizochita ziti zomwe zimandikhudza kwambiri?
- Kodi ndi nthawi yanji yomwe ndili nayo mphamvu yambiri?
- Ndi zizindikiro ziti zomwe ziri "zizindikiro zoyambirira" zomwe ndayandikira malire anga?
Mukadziwa mayankho awa, mwakonzeka kugwiritsa ntchito njira zothandizira moyo wanu.
Nthawi Zang'ono Zochitika Panthawi
Ndife sprinters, osati othamanga marathon. Ngati muli ndi ntchito yaikulu, musayese kulilima kwa maola ambiri. Gwiritsani ntchito kanthawi kochepa, khalani ndi kanthawi kochepa, kenaka pitirizani kugwira ntchito yochepa.
Nthawi imene mumagwira ntchito ndi kupumula zimadalira mphamvu yanu yogwira ntchito. Yambani ndi nthawi yayifupi kusiyana ndi momwe mukuganizira, ndipo mupumule kwa mphindi khumi ndi zisanu. Ikani nthawi kuti musagwidwe mmenemo ndikupita motalika kwambiri. Onani momwe mumamvera pambuyo pa masiku angapo, kenaka musinthe nthawi mpaka mutapeza bwino.
Mpumulo wokonzedwa
Nthawi zotsalira zowonjezera ndizoposa kupumula kwafupipafupi kumene mumatenga pakati pa ntchito zopasuka. M'malo mwake, ndi nthawi yomangidwira tsiku lanu pamene mutha kukhala pansi kapena kupeza mpumulo weniweni. Apanso, kutalika kwa nthawi ndiyomwe muyenera kudzifotokozera nokha.
Kugona pansi kwa theka la ola kungakupatseni mphamvu, kapena mungafunike maola awiri.
Nthawi yanu yopuma yokha si nthawi yoti mufufuze maimelo, kulipira ngongole, kuwerenga, kapena kupanga mndandanda wanu wamagulasi. Maganizo anu amafunika kupuma monga thupi lanu. Yesani kugona, kunama mwakachetechete, kusinkhasinkha, kapena kusamba.
Njira
Njira zingakupulumutseni, makamaka ngati muli ndi ubongo wochuluka . Ngati mutakhazikitsa ndikutsatira ndondomeko yambiri, zimathandiza kupewa mavuto monga kukokera namsongole m'mawa uliwonse ndikuzindikira kuti mukufunika kupita kukagula.
Chinthu chachikulu chomwe chimapangitsa kuti zinthu zisinthe ndikuti zinthu sizikudziŵikiratu.
Sitikudziwa nthawi yomwe tidzakhala ndi masiku oipa kapena tsiku loti tidzakhala lovuta kwambiri popanda chenjezo.
Kuti muthane ndi izi mosadziwiratu, pangani kuti mukhale osinthasintha. Yang'anirani mphamvu zanu zowonjezereka ndi zosasintha tsiku ndi tsiku kuchokera pa izo. Mukamaliza komanso kukhala ndi mphamvu, mutha kutsogolo. Mukakhala ndi masiku ochepa, mutengereni masiku angapo, pitirizani kuika patsogolo zinthu zofunika kwambiri poyamba.
Kupititsa patsogolo
Zopindulitsa ndizofunika kwambiri kuti mutengeke. Yesetsani kukhala ndi chithunzi chodziwikiratu chomwe muyenera kuchita tsiku ndi tsiku, ndipo yesani mphamvu yanu pamenepo. Ngati zinthu zosafunikira ziyenera kudikirira, ndiye momwe zilili.
Ngati mumadzimverera ngati zinthu zambiri zikuyenera kuchitika tsiku limodzi, lembani mndandanda ndikutsutsani mndandanda wanu ku zigawo zitatu: zosowa, zofunidwa ndi zoyenera.
"Zosowa" ndizofunika kwambiri, zowonongeka-zowona-zeni-kapena-zakuti-zidzakhala-zotsatira zinthu.
"Ndikufuna" ndizo zomwe mukufuna kuti muchite ngati muli ndi mphamvu.
"Malamulo" ndi zinthu zomwe mumayenera kuchita kuti musangalatse wina kapena chifukwa anthu ena angachite (monga, "Ndiyenera kuphika chakudya chambiri, Lamlungu, chifukwa amayi anga amachita nthawi zonse.")
Samalani zosowa zanu poyamba, kenako pitirizani ku "kufuna" (kachiwiri, NGATI muli ndi mphamvu). Ngati simungathe kufika ku "mapepala," zikhale choncho.
"Zokwanira" zingakhale zifukwa zazikulu zowononga, chifukwa posazichita, mungakhumudwitse munthu kapena kumukhumudwitsa. Kulankhulana bwino za zofooka za matenda anu nthawi zambiri kungakuthandizeni ndi kusintha malingaliro a anthu ena za zomwe mungathe kuchita.
Mungafunike kuphunzitsa anthu m'moyo wanu za matenda anu. Nawa nkhani zina zomwe zingakuthandizeni:
Kusintha Ntchito
M'malo mochita chinthu chimodzi kwa nthawi yaitali, yesetsani kusintha mtundu wa ntchito nthawi zambiri. Ngati mukuchita masewera olimbitsa thupi kwa nthawi yayitali, ikhoza kutopetsa minofu yomwe mukuigwiritsa ntchito, zomwe zingapangitse ululu ndi kutopa. Izi zimapangitsa zonse zochitika m'maganizo ndi m'maganizo.
Mwachitsanzo, nkuti muyenera kusamba mbale, kusamba zovala, kulipira ngongole ndi kubwezera ma e-mail ena. Musati muzichita izo mu dongosolo limenelo! M'malo mwake, sambani mbale, kulipira ngongole, pukutsani zovala, kenako mugwiritseni ntchito pa e-mail. Mwa kusinthasintha zochitika zathupi ndi zamaganizo, mumapereka ubongo wanu ndi minofu zonse zomwe akufunikira. (Ndipo usaiwale kuti mungafunike nthawi yopuma pakati pa ntchito iliyonse.)
Ndi Njira Yopitirira!
Pacing imatenga khama ndi kudziletsa pa mbali yanu. Mukawona kusiyana komwe kungapangitse, komabe mudzapeza kuti n'zosavuta kuti muthamangire nokha kusiyana ndi zotsatira za KUCHITA.