Njira Zakale Zimathandiza Anthu Ovutika Kwambiri
Kusinkhasinkha mwalingaliro ndi njira yothandizira matenda a nyamakazi , komanso matenda ena (monga fibromyalgia , psoriasis ). Anthu ambiri omwe ali ndi nyamakazi amatha kupatsidwa mankhwala osokoneza bongo kuti athetse ululu komanso kuchepa kwa matendawa. Zingakhale zovuta kupeza njira yophatikizapo mankhwala osokoneza bongo chifukwa si zofanana kwa wodwala aliyense.
Ngakhale pamene njira yothetsera matenda imasankhidwa, zotsatirapo kapena kuyankhidwa mosayenera kwa chithandizo zingachitike. Nthawi zambiri anthu akamayang'ana kuchipatala, mankhwala ochiritsira, kapena mankhwala othandizira. Chithandizo chogwiritsira ntchito ndi chimodzi chomwe chimaphatikizidwa mu regimen ya mankhwala kuti mugwiritsidwe ntchito pamodzi ndi mankhwala ena. Pali mankhwala ambiri othandizira. Kusinkhasinkha mwalingaliro sizatsopano, koma zikufufuzidwa ndipo zikupezeka mu kutchuka ngati anthu omwe ali ndi nyamakazi ya nyamakazi amadziwa zambiri za izo.
Kodi Kusinkhasinkha Kumatanthauza Chiyani?
Kusinkhasinkha mwalingaliro ndi njira yamaganizo yomwe imagwiritsidwa ntchito kuika chidwi chanu ndi kuzindikira pa mphindi ino. Mawu akuti "kulingalira" amachokera ku Pali (chinenero cha ma Buddhist malemba oyambirira) mawu akuti "sati" omwe amatanthauza "kukumbukira." Pankhaniyi, zimatanthauza kukumbukira kubwereranso mpaka pakali pano, osakumbukira zomwe zinachitika kale.
Mbiri Yambiri
Kusinkhasinkha kunayambira zaka 2,500 zapitazo monga gawo la miyambo yakale yachipembedzo ndi yauzimu. Ngakhale kuti zikunenedwa kuti zinachokera ku chiphunzitso cha Buddhist, kulingalira kunaphatikizidwa ku Chikhristu, Chihindu, Islam, Chiyuda, ndi Taoism.
Zangopitirira zaka makumi angapo zapitazi, komabe, ofufuza a kumadzulo anayamba kuzindikira ubwino wa kusinkhasinkha pankhani ya thanzi labwino ndi thanzi.
Njira zamaganizo tsopano zimagwiritsidwa ntchito ngati mankhwala othandiza odwala matenda aakulu.
Katswiri wina wa kumadzulo, dzina lake Jon Kabat-Zinn, analemba buku la "Mindfulness Based Stress Reduction (MBSR)" m'buku lake lakuti "Full Disaster Living", lomwe linatulutsidwa koyamba mu 1990. Poyamba, pulogalamuyo inkaperekedwa kwa anthu omwe ali ndi matenda aakulu, koma kenako Anasinthidwa kuti agwiritsidwe ntchito pa malo ochizira kuti athe kuthandiza anthu omwe ali ndi matenda a chifuwa chachikulu . Kabat-Zinn amafotokoza kuti ndi "kumvetsera mwachidwi, pakalipano, komanso osadziweruza, kuti pakhale mphindi imodzi yokha."
Kodi Zimathandiza Bwanji?
Ponena za thanzi, cholinga cha kusinkhasinkha ndi kulingalira ndikuwona mopitirira malire anu ndi kuganizira za kuthana ndi ululu ndi mbali zina za matenda, mu mphindi ino. Kusinkhasinkha mwalingaliro sikuyenera kuonedwa monga chizoloŵezi cha uzimu ngakhale kuti chinachokera pamene chinagwiritsidwa ntchito kuti chiteteze mtima ndi kuganizira kupirira. Taganizirani izi monga njira yowunikira kuzindikira nthawi ndi mphindi.
Ngakhale anthu omwe ali ndi ululu wosatha angathe kumwa mankhwala opweteka kuti asokoneze thupi lake, ndikofunikira kuti athe kuthana ndi vuto la kukhala ndi ululu wosatha komanso kuvomereza ngati gawo la moyo wanu.
Kwa anthu omwe ali ndi matenda a chifuwa chachikulu, kusinkhasinkha m'malingaliro kungathandize:
- kuchepetsa kuvutika maganizo
- limbitsani chikhulupiriro kuti mutha kugonjetsa kapena kuthetsa ululu ndi zizindikiro zina
- Kusintha maganizo okhudzana ndi kukhala ndi ululu wosatha
- Lonjezani kutopa kwanu
- Limbikitsani luso lanu lochita zofuna zanu
- kusintha bwino moyo wabwino ndi umoyo wa moyo
Komanso, odwala ena angapeze kuti akugwirizana kwambiri ndi kugwiritsa ntchito mankhwala pogwiritsa ntchito kusinkhasinkha mwalingaliro monga mankhwala opatsirana. Anthu ena akhoza ngakhale kuchepetsa kugwiritsa ntchito mankhwala. Chochititsa chidwi, zanenedwa kuti kusinkhasinkha kwa kulingalira kungakhale ndi zotsatira za physiologic kuposa zomwe zingathe kukwaniritsa maganizo.
Zimatheka Bwanji?
Kawirikawiri, kuti akwaniritse maganizo, nthawi zambiri amatha kuganizira mozama poyang'ana kupuma. Zochita zosiyanasiyana zingaphatikizidwe ndipo cholinga cha chidwi chingakhale chosiyana kuphatikizapo zowawa kapena zowoneka kapena mafano. Zikumveka zosavuta, sichoncho? Ndizosavuta kwenikweni. Popanda kuphunzitsidwa ndi kulangizidwa, chidwi chanu chimasuntha kuchoka pakali pano ndi kusintha pakati pa zakale ndi zamtsogolo. Ndilo lingaliro la kusinkhasinkha mwalingaliro. Ndi njira yomwe cholinga chake chimakuthandizani kuganizira za pakalipano.
Pali njira zingapo zopitilira kulingalira zomwe zilipo, komabe pulogalamu ya Kusokonezeka Kwambiri (MBSR) ndiyo yodziwika kwambiri. Kabat-Zinn anayamba pulogalamuyi ku yunivesite ya Massachusetts m'ma 1970. MBSR ndi kalasi ya masabata 8 yomwe ili ndi magawo a mlungu uliwonse omwe amakhala ndi maola awiri kapena atatu. Anthu omwe amatsatira kalasiyo amaphunzira ndikuchita:
- Kukhala ndi kusinkhasinkha komwe kumakhudza mpweya
- kuyenda mosinkhasinkha
- kusamala kusuntha pogwiritsa ntchito zogaŵira za yoga
- momwe mungaganizire zovuta zosiyanasiyana m'thupi
Chakumapeto kwa kalasi ya masabata 8, kuika maganizo pamaganizo kumagwiritsidwa ntchito kuntchito za tsiku ndi tsiku, zomwe zimatchedwa zosamveka bwino. Zojambula zojambulidwa zimaperekedwa kuti zithandize pakhomo la kulingalira. Amene akuphunzira kalasi ayenera kuchita pafupi mphindi makumi asanu ndi zisanu (45) za kulingalira mwachizolowezi masiku 6 pa sabata pa nthawi ya masabata 8. Palinso nthawi yobwerera kumapeto kwa sabata lachisanu ndi chitatu yomwe anthu akukhala mosatekeseka osasokonezeka nthawi yayitali.
Pali ophunzitsa 1,000 omwe ali ndi MBSR ovomerezeka omwe angapezeke pafupifupi dziko lililonse, komanso mayiko 30. Musanayambe kufufuza kuti muwone ngati pali mlangizi m'dera lanu, muyenera kukhala odzipereka kwambiri pa masabata asanu ndi atatu, komanso kumvetsetsa cholinga chake. Mukhoza kudziwa zambiri zokhudza MBSR ku Center for Mindfulness ku Yunivesite ya Massachusetts Medical School. Ngati simungathe kufika ku kalasi, pali bukhu lolembera buku lakuti A Mindfulness-Based Based Stress Reduction Workbook, lolembedwa ndi Bob Stahl, Ph.D. ndi Elisha Goldstein, Ph.D. Chotsatiracho chinalembedwa ndi Jon Kabat-Zinn, Ph.D.
Zotsatira:
Ludwig, David S. Kulingalira mu mankhwala. JAMA. 2008; 300 (11): 1350-1352.
> MacKenzie, C. Ronald, MD Kuchita Maganizo Kumathandiza Odwala Matenda Omwe Amakhala ndi Chronic Rheumatic Diseases. April 15, 2016.
http://www.the-rheumatologist.org/article/practicing-mindfulness-can-help-alter-patients-experience-chronic-rheumatic-diseases/2/.
Retzlaff, Kimberly. Kusamala Kungayambitse Kugwiritsa Ntchito Zachidwi M'zipatala za Rheumatology. The Rheumatologist. September 15, 2015.
http://www.the-rheumatologist.org/article/kumvera-may-improve-medical-efficacy-inherumatology-patients/.
Mnyamata, Laura A. Ph.D. Kusinkhasinkha Kusinkhasinkha: Choyamba kwa Rheumatologists. Matenda a Rheumatic Disease North America. 2011 Feb; 37 (1): 63-75. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3045754/