Chimene Ndicho, Chimene Chimachita
Kusamala kumaphatikizapo chithandizo cha mankhwala a fibromyalgia , koma kodi mukudziwa kuti kulingalira kumatanthauza chiyani? Kodi mwadabwa ngati ndi fad kapena chinthu chomwe chimagwira ntchito?
N'zosavuta kuona chifukwa chake anthu omwe ali ndi chidwi ndi fibromyalgia-kaya ali nacho, amachilandira, amafufuza, kapena amadziwa wina ali nacho-amayamba njira zowonjezereka ndi zina: izi ndizovuta kuchiza.
Mankhwala opambana amathandiza kokha pa atatu mwa anthu omwe amawayesa, ndipo chiopsezo chotere chimakhala chachikulu.
Pakali pano, timalimbana ndi zizindikiro zambiri zosadziŵika zomwe zingawononge miyoyo yathu m'kamphindi, kapena kutisiyira m'nyumba-nthawi zambiri.
Kotero pamene mutu wa nkhani ukuyamba kuyimba nyimbo zomwe zimathandiza fibromyalgia pamene ziri zotetezeka, zosavuta, komanso zotsika mtengo, anthu amazindikira. Kawirikawiri pamene izi zichitika, pali kafukufuku wochepa kuti mubwererenso.
Komabe, zizoloŵezi za kulingalira zapangitsa ena mu misewu ndi ofufuza ndipo tikudziŵa zambiri nthawi zonse. Izi zikutanthauza kuti mukhoza kuyang'ana umboni ndikudzipangira nokha ngati mungagwiritse ntchito nthawi ndi mphamvu kuti mukhale nawo.
Kodi Ndi Maganizo Otani?
Pachiyambi chake, kulingalira kumatha kufotokozedwa ngati kuzindikira kapena kudziwa kanthu kena. Pamene amagwiritsidwa ntchito kufotokoza zizoloŵezi zina, komabe, zokhuza kudziwitsa kwanu pakalipano; kuwona mosasamala popanda chiweruzo; ndikuvomereza mwakachetechete ndi kuvomereza malingaliro anu, malingaliro anu, ndi kumverera kwanu.
Mukangophunzira, mungathe kuchita zinthu mwanzeru panthawi iliyonse, koma zinthu zina zomwe zingakuthandizeni kuti mukhale ndi malingaliro ndi awa:
Popeza kuti kulingalira kunayambika kufufuza kuti ukhale wathanzi, mapulogalamu ambiri ogwira ntchito zamaganizo apangidwa, monga:
- Kusokonezeka maganizo ndi kuchepetsa nkhawa
- Njira yothetsera nzeru zamaganizo
- Kulingalira kobadwa ndi kubereka ndi kulera
Fibromyalgia Mindfulness Research
Kafukufuku woganizira za fibromyalgia ali pachiyambi. Komabe, zambiri zimalonjeza. Zomwe zinaperekedwa ku Italy Consensus Conference pa Ululu Wokhudzana ndi Kutsekula kwa Mthupi zinapereka ndondomeko yoyamikira ya A yokhala ndi chidwi chothandizira kupweteka kwamuyaya, ndi C kwa fibromyalgia makamaka. Gulu laling'ono ndilo chifukwa cha maphunziro ang'onoang'ono, apamwamba.
Kafukufuku wa mankhwala oterowo amavutika ndi njira, kukula, ndi kukondera. Ndemanga zambiri za kafukufuku wamalingaliro amadziwa zolephera izi komanso mavuto omwe sanagwiritsidwe ntchito moyenera.
Kotero pamene tilibe mayankho ogwira mtima kuchokera ku kafukufuku, pali malo oti tiyambe.
Phunziro la 2017 lofalitsidwa mu British Journal of Health Psychology linati kusinkhasinkha kwa kulingalira kunapangitsa kusintha kwakukulu ndi kosatha kwa ophunzira omwe ali ndi fibromyalgia, kuphatikizapo:
- Symptomology
- Kukumva kupweteka
- Mphamvu ya kugona
- Psychological stress
Ophunzira omwe anathera nthawi yambiri akusinkhasinkha anali ndi zotsatira zabwino.
Kuphunzira kwa 2015 mu Annals of Practice Medicine kunanena kuti kuchepetsa nkhawa m'maganizo kungachepetse:
- Kupanikizika kozindikira
- Kusokoneza tulo
- Chizindikiro chowopsa
Ochita kafukufuku anati, monga momwe tafotokozera pamwambapa, kuti iwo omwe ankachita zambiri adawona kuwongolera. Komabe, phunziro ili silinapezeke kusintha ndi maulendo opweteka kapena thupi.
Mipata ya kafukufuku wa Psychology inayang'ana kuphunzitsidwa mwalingaliro pankhani ya mkwiyo, nkhawa, ndi kuvutika maganizo kwa anthu okhala ndi fibromyalgia. Ochita kafukufuku adati maphunzirowa adachepetsa kwambiri zonse zitatu komanso kuwonjezereka kwapakati pa mkwiyo.
Phunziro la ndege la 2016 lomwe linayang'ana pa yoga yozindikira linapanga kusintha kwakukulu mwa:
- Kulekerera kwa ululu
- Kupweteka kwachisoni
- Zolakwitsa zomwe zimagwira ntchito
- Mphamvu
- Kusamala
- Zizindikiro zonse
Apanso, maphunzirowa ayenera kuwonedwa ngati oyambirira-tilibe zambiri zoti tiphunzire.
N'chifukwa Chiyani Muyenera Kusamala Zambiri za Fibromyalgia?
Mukakhala ndi matenda monga fibromyalgia, omwe amatha kusintha mlungu ndi mlungu, tsiku ndi tsiku, kapena ora kapena ora, kulingalira kungakhale kofunikira kwambiri. Ambiri a ife timakhala ndi zizindikiro zoyambirira za chizindikiro chomwe chikuwonjezeka m'mitima ndi m'maganizo athu. Kwa munthu mmodzi, zingakhale zopweteka pamalo enaake. Kwa wina, kungakhale mwadzidzidzi kumangododometsa kapena maganizo "kunja kwake."
Ngati mumadziwa thupi lanu komanso zomwe zikukumana nazo, mukhoza kuzindikira zizindikiro izi bwino ndikuchitapo kanthu kuti muyambe kuwona chizindikiro.
Pamwamba pa izo, ife tikhoza kukhala ndi chizolowezi choyika kuganizira pa zolakwika. Kuphunzira kwa 2014 mu Mankhwala Opweteka anapeza umboni wakuti anthu omwe ali ndi fibromyalgia angakhale ndi zomwe zimatchedwa "chidwi" ponena za zinthu zoipa zimene zikuwoneka kuti zikugwirizana ndi zowawa kwambiri. Ochita kafukufuku ankanena kuti kuphunzitsa mwachidziwitso kungathandize kuthetsa khalidweli ndikuchepetsa kupweteka.
Mawu ochokera
Ngati mukuganiza kuti kulingalira kungakuthandizeni, uthenga wabwino ndikuti simusowa kuti ochita kafufuzidwe asinthe maganizo awo. Ndizoopsa kwambiri ndipo pali chinthu chomwe mungathe kuchita payekha kapena mwa mitundu yosiyanasiyana ya maphunziro.
> Zotsatira:
> Amutio A, Franco C, Perez-Fuentes Mde C, Gazquez JJ, Mercarder I. Kulingalira mwachidziwitso kuti athetse mkwiyo, nkhawa, ndi kuvutika maganizo kwa odwala fibromyalgia. Malire mu psychology. 2015 Jan 12; 5: 1572. do: 10.3389 / fpsyg.2014.01572. eCollection 2014.
> Carson JW, Carson KM, Jones KD, Lancaster L, Mbuli SD. Ophunzira oyendetsa galimoto ya yoga amasonyeza kupweteka kwapadera kwa odwala matenda a fibromyalgia. Magazini yapadziko lonse a yoga mankhwala. 2016 Sep 1. doi: 10.17761 / IJYT2016_Research_Carson_Epub.
> Cash E, Salimoni P, Weissbecker I, et al. Kusinkhasinkha mwalingaliro kumachepetsa zizindikiro za fibromyalgia kwa akazi; Zotsatira za mayesero owonetsa mwakayimayi. Zambiri za mankhwala okhudza khalidwe. 2015 Jun, 49 (3): 319-30. lembani: 10.1007 / s12160-014-9665-0.
> Castelnuovo G, Giusti EM, Manzoni GM, et al. Matenda a maganizo ndi maganizo opatsirana pogonana; maumboni ndi ndondomeko kuchokera ku msonkhano wa mgwirizanowo wa ku Italy pa zowawa za ubongo. Malire mu psychology. 2016 Feb 19; 7: 115. do: 10.3389 / fpsyg.2016.00115. eCollection 2016.
> Duschek S, Werner NS, Libert N, Winkelmann A, Montoya P. Wodziwa zambiri zokhudza zoipa zomwe odwala matenda a fibromyalgia amamva. Mankhwala owawa. 2014 Apr; 15 (4): 603-12. lembani: 10.1111 / pme.12360.
> Van Gordon W, Shonin E, Dunn TJ, Garcia-Campayo J, MD Griffiths. Kusinkhasinkha za chidziwitso chochizira matenda a fibromyalgia; mayesero olamuliridwa mosavuta. Magazini ya ku Britain ya afya psychology. 2017 Feb; 22 (1): 186-206. lembani: 10.1111 / bjhp.12224.