Kusadziletsa kumakhala kosalekeza, kusamala, ndikudziŵa bwino zachilengedwe.
Kafukufuku wochepa koma ochulukirapo akusonyeza kuti hypervigilance ndi mbali ya fibromyalgia ndipo ingapangitse chizindikiro chodziwika kuti chimakhala chokwanira.
Lingaliro ndiloti ubongo wathu umadziwa kwambiri zinthu, zomwe zingaphatikizepo zokopa zopweteka, phokoso, nyali zowala, ndi zochita zambiri.
Izi zikhoza kufotokoza chifukwa chake matupi athu amakhudzidwa kwambiri ndi kumva kuti anthu ambiri sangavutikepo ( otchedwa allodynia ), komanso chifukwa chake timamvetsera phokoso, kuwala , zosokoneza komanso zambiri.
Ndi kusasamala, sikuti mumangoona zinthu mosavuta, mwina simungathe kusokoneza chidwi chanu. Pamene chinachake chikulira mu chipinda china, mudzachiwona nthawi yomweyo, mutasokonezeka kwambiri ndi izo, ndipo mwinamwake mudzasokonezeka ngati sichichoka.
Chimodzimodzinso ndikumverera kuthamanga kwa chiuno kapena momwe nsalu zimakhudzira khungu lanu. Ubongo wathu umawona kuti ndiwopseza, ubongo wathu umakonza pa izo, ndipo momwe timayendera ndi thupi lathu ndizoopsa kuposa momwe ziyenera kukhalira.
Muzochitika zambiri, kusungulumwa kumagwirizana ndi nkhawa. Kafukufuku wina wa fibromyalgia, komabe, adanena kuti tikhoza kukhala hypervigilant kapena popanda nkhaŵa.
Chidziwitso Chodzidzimutsa
Ubongo wa munthu umadziwa zambiri zokhudza malo athu omwe sitidziwa bwino.
Pali zizindikiro zambirimbiri zomwe zimawombera ubongo wathu nthawi ina iliyonse, kotero pali ndondomeko yoyeretsera - zinthu zomwe zimawoneka zopanda phindu zimasankhidwa ndipo sitidziwa.
Komabe, chilichonse chimene ubongo wanu umaona kuti ndi choopsa, chimawonekera kwambiri. Izi zingakhale yankho lapamwamba kwambiri, malinga ndi zomwe ubongo wanu waphunzira ndi ngozi.
Mwachitsanzo, tengani anthu ndi arachnophobia (mantha a akangaude.) Chifukwa cha izo, iwo ali ndithudi munthu woyamba m'chipinda chomwe angaone kachilombo pamakoma kapena kanthu kena kakang'ono kakuyenda pamphepete kudutsa chipinda. Ubongo wawo nthawi zonse amakhala maso, makamaka m'malo omwe nthawi zambiri amawona akangaude.
Akawona kangaude, amatha mantha, amatha kuthawa, amatha kugulira pamalo otetezeka ndikulira. Ndi fibromyalgia, yankho la zochitika zowonjezereka zingakhale zofanana.
Ndili ndi zochitika payekha ndi izo. Nthawi ina, ine ndinali kuyima mu mzere kuti ndigule chinachake mu sitolo yaing'ono, yosokonezeka yomwe wogwira ntchitoyo anafuula mokweza, nyimbo za thrashy ndi kumenya mofulumira kwambiri. Mwamwayi, ndinali ndi mwamuna wanga ndipo pamene ndinamupatsa zinthu zanga ndikumuuza kuti ndiyenera kuchoka kumeneko, amamvetsa.
Kunja, ndinakhala pansi pakhoma, ndinatseka maso anga, ndikufumira mpweya mpaka sindinali pangozi yowonongeka. Monga nthangu, ndimatha kuona kufanana pakati pa izo ndi zomwe zimachitika ndikaona kangaude.
Kukhala ndi Moyo Wosasamala
Makolo ambiri amakhala ndi chiwerengero cha kudzipiritsa kwa ana athu. Mukakhala ndi mwana watsopano, kamphindi kakang'ono kamene kamatha kukupangitsani kuthawa pabedi.
Mukuwona zoopsa zazing'ono zomwe anthu ena sachita, monga chiwonetsero cha mphamvu kapena galasi pamphepete mwa gome.
Choncho ngakhale kuti hypervigilance ndi yachilendo nthawi zina, sizowonjezereka kukhala nthawi yayitali mu dziko la hypervigilant. Apolisi ndi asilikali kumadera omwe amamenyana nthawi zambiri amachita, zomwe zimawaika pangozi ya PTSD.
Kusadziletsa kumatha kusokoneza tulo, kumayambitsa khalidwe lopeweratu, ndikupangitsani kuti mukhale osangalala. Kukhala maso nthawi zonse kumatopa. Zingakupangitseni inu kukwiya ndipo mumangokhalira kukhumudwa. Zowopsya zimatheka ndithu.
Kusasamala ndi mbali ya matenda osati matenda.
Ngati mumakhulupirira kuti hypervigilance ndi vuto kwa inu, lankhulani ndi dokotala wanu. Izi zingathandize kupanga chithandizo cha mankhwala anu.
Mankhwala osagwiritsidwa ntchito nthawi zambiri amagwiritsidwa ntchito pochizira hypervigilance. Mmalo mwake, kuthana ndi njira ndi chithandizo cha matenda omwe amachititsa iwo akulimbikitsidwa.
Njira zothana nazo zingaphatikizepo:
- Kulimbana ndi nkhawa
- Yoga
- Kusinkhasinkha
- Kuganizira
- Kupuma kwakukulu
Ndibwino kuti mutha kuchoka ku zochitika kapena zochitika zomwe zimakuchititsani kuti musamangoganizira. Komabe, ngati izi zingapangitse kudzipatula kapena khalidwe lopewa, mungapindule ndi uphungu.
Ngakhale kuti nthawi zina mumakhala opanda chiyembekezo, kumbukirani kuti, nthawi ndi khama, kudziletsa kungathe kugonjetsedwa.
Zotsatira:
Borg C, et al. Ubongo ndi kuzindikira. 2015 Dec; 101: 35-43. Kuika maganizo pazochitika zokhudzana ndi zochitika zapakati pa odwala ndi fibromyalgia.
Gonzalez JL, et al. Journal of kafukufuku wa psychosomatic. 2010 Sep; 69 (3): 279-87. Odzidzimutsa odwala matenda a fibromyalgia: kufufuza kuyesera ndi maganizo Stroop paradigm.
Hollins M, Walters S. Kafukufuku wa ubongo ubongo. 2016 Jun; 234 (6): 1377-84. Kusintha kwa chidziwitso kumasintha kukula / kusasangalatsa chiŵerengero cha zovuta zokhudzidwa: umboni kwa chidziwitso chodzidzimutsa.