Pali chidwi chochulukirapo pa njira zonse kapena zachikhalidwe zochizira kupweteka kwa mutu, monga kusisita minofu , kusamalira maganizo, kapena kudulidwa. Nthawi zambiri, mankhwalawa akulimbikitsidwa, kuphatikizapo mankhwala a migraine, kuti athe kupititsa patsogolo kupweteka kwanu.
Kusinkhasinkha ndi njira ina yomwe ingakhale yotonthoza mtima. Ngakhale kulibe kufufuza kwambiri pa kusinkhasinkha ndi migraines, nkoyenera kufufuzira ndipo kungakhale koyenera kuyesa-ngati chirichonse, kusinkhasinkha ndi chifukwa chabwino choti mutenge mtendere kuchokera kunja kwa dziko pang'ono.
Kodi Mindfulness ndi chiyani?
Kulingalira kwenikweni kumaphatikizapo kukhala wodekha ndikudziŵa bwino momwe akumverera, thupi, zowawa, malingaliro, chidziwitso, ndi chilengedwe mwa nthawi yomweyo. Kulingalira kotere ndikukhala mu nthawi yomweyi ndikukhulupilira kuti kukuthandizani kuti mukhale ndi malingaliro okhudzidwa ndi malingaliro omwe ali othandizira komanso okondweretsa pamene mukulimbana ndi zovuta. Kudzera kupuma kwambiri ndi yoga, thupi limachepetsa kuthandizira kuchepetsa zizindikiro za thupi.
Sayansi Yothandiza Kusinkhasinkha Kwambiri pa Migraine Yanu
Phunziro limodzi m'mutu : Journal of Head and Face Pain, akuluakulu okwana 19 omwe ali ndi migraine odwala matenda osokoneza bongo anadzidzidzidwa kuti atha kuchepetsa nkhawa (MBSR) kapena "chisamaliro chachizolowezi." Gulu lolamulira (omwe amalandira kulandira thandizo lachilendo migraine) anapatsidwa thandizo kumapeto kwa phunziro koma adafunsidwa kuti asachite nawo gulu lililonse la yoga kapena losinkhasinkha paokha.
Onse omwe anali nawo anali ndi mbiri ya migraine ndi aura kapena migraine popanda aura, akupeza 4 mpaka 14 kusinthasintha pamwezi kwa chaka chimodzi-choncho ndalama zambiri.
Onsewo adaloledwa kupitiriza kutenga mankhwala awo ochizira komanso ochotsa mitsempha monga mwachizolowezi-ndipo ambiri anali kutenga mankhwala ena othawirako .
Kupititsa patsogolo kwa MBSR kunali malingaliro asanu ndi atatu (8) a malingaliro / thupi lomwe limaphatikizapo kuphunzitsa kwa kusinkhasinkha maganizo ndi yoga. Ophunzira amasonkhana pa msonkhano wa maola awiri ndi maola asanu ndi limodzi. Iwo adafunsidwa kuti azichita masabata 45 tsiku lililonse kusinkhasinkha ndi yoga. Otsatirawo adasunga zolemba tsiku ndi tsiku.
Gulu loyambalo la MBSR linayamba ndi kupuma, kulingalira kudya, ndi kusinkhasinkha thupi ("kuganizira mosamala mbali zosiyanasiyana za thupi"). Mipingo yotsatira yomwe inamangidwa pazinthu izi ndi kulimbikitsa kuphatikiza kwa kulingalira ndi kusinkhasinkha mu ntchito za tsiku ndi tsiku, monga kusamba kapena kutsuka mbale.
Mutu wapadera wa maphunzirowo umaphatikizapo kuphunzitsa ophunzira kugwiritsira ntchito luso la MBSR monga njira yochepetsera zotsatira zovulaza za kupanikizika ndi kukhazikitsa njira zothandizira kuthana ndi vutoli panthawi zovuta. Izi zinachitika makamaka mwa "kubwereranso kumbuyo kwa chibadwa cha mpweya."
Ophunzira omwe analandira thandizo la MSBR anali ndi migraines yochepa komanso 1.4 migraines yocheperapo pamwezi kusiyana ndi iwo omwe anali ndi "chisamaliro chachizolowezi."
Ngakhale ndikofunikira kuzindikira kuti zotsatirazi sizinafikire chiwerengero cha ziwerengero.
Izi zikhoza kukhala chifukwa cha kukula kwazing'ono, kukula kwenikweni kwa phunziroli.
Izi zanenedwa kuti phunziroli linasonyeza kuti ophunzira omwe anali kusinkhasinkha anali ndifupipafupi kugwidwa, komanso kuchepa kwaumphawi, monga momwe anapeza ndi mphambu yawo MIDAS -ndipo zotsatirazi zinali zowerengeka. Kuonjezera apo, awo omwe adalandira MBSR adawonjezerapo kudzidalira komanso kulingalira, poyerekeza ndi gulu lolamulira.
Mfundo Yofunika Kwambiri
Ngakhale kusinkhasinkha mwakuya ndi yoga kumakhala ndi njira zothandiza zothandizira migraines, maphunziro ambiri-makamaka omwe ali ndi chiwerengero cha ophunzira-ayenera kuchita kuti anene izi motsimikiza.
Siinu nokha ngati mukuvutikira kupeza mankhwala oyenera a migraines. Tiyeni tikhale ndi chiyembekezo ngati maphunziro ambiri akuchitidwa pa njira zatsopano zatsopano za migraine mankhwala.
Zotsatira:
Bishopu M, et al. Kulingalira: Kutanthauzira kotheka . Psychology Clinic: Sayansi ndi Kuchita. 2004; 11: 230-241.
Hofmann SG, Sawyer AT, Witt AA, Oh D. Zotsatira za Kuganiza Mwamalingaliro Okhudzidwa ndi Nkhawa ndi Kupsinjika Maganizo: Kukambitsirana kwa Meta. J Consult Kliniki Psychol. 2010 Apr; 78 (2): 169-83.
Wells RE, Burch R, Paulsen RH, Wayne PM, Houle TT, Loder E. Kusinkhasinkha kwa Migraines: A Pilot Randomized Kulamuliridwa Mayesero. Mutu: Journal of Head and Face Pain . 2014; 54 (9): 1484-1495.