Kulimbana ndi kulemetsa ndi nkhawa
Matendawa amatha kudwala matenda a fibromyalgia (FMS) ndi matenda otupa aakulu ( ME / CFS .) Ndi chizindikiro chimene chingakhudze moyo wanu wa tsiku ndi tsiku ndikukuchititsani kuchita zambiri zomwe mumakonda.
Kulemera kwakukulu kungakuchititseni kumva mwamantha, kusokonezeka, ndi kukhumudwa. Zingatheke chifukwa cha zinthu zosiyanasiyana, zomwe zingakhale zosiyana pakati pa wina ndi mzake.
Chimachitika ndi Kukhala Wokwanira Kwambiri
Kukhulupirira Hypersensitivity kumakhulupirira kuti ndiyo njira yaikulu ya FMS ndi ME / CFS. Zimatanthawuza kuti matupi athu amachitira mwamphamvu mitundu yonse yowonjezera - phokoso, kuwala kapena kunyezimira, magulu a anthu, fungo lamphamvu, malo osokoneza bongo, kapena zinthu zambiri zomwe zikupikisana.
Ubongo wathu umawoneka kuti uli wovuta kuchitapo kanthu zambiri powonjezera kamodzi, mwinamwake chifukwa cha kutayika kwa serotonin ya neurotransmitter. Ofufuza ena amakhulupirira kuti tili ndi vuto mu ubongo wathu ndi zomwe zimatchedwa kulepheretsa.
Kulepheretsa kumathandiza ubongo wanu kusokoneza zinthu zomwe sizingakhale zofunika. Mukayankha foni, ziyenera kukuthandizani kunyalanyaza TV kapena zokambirana za banja lanu. Iyenera kukuthandizani kunyalanyaza phokoso lobwerezabwereza, ngati bulu lolira. Iyenera, patapita kanthawi pang'ono, kukulepheretsani kuwona kuwala kwa magetsi a fulorosenti.
Komabe, kusowa kwathu kolepheretsa kumatanthauza kuti sitingathe kuzimitsa zinthuzo.
Izi zikutanthauza kuti zokhudzira zathu zimayambitsa ubongo wathu ndi chidziwitso, ndipo ubongo wathu sungathe kupirira zonsezo.
Zotsatira zake n'zakuti simungathe kuganizira kwambiri zinthu zofunika. Zimakhala zovuta kuganiza, kotero mukhoza kuiwala zomwe mukuchita kapena nthawi zambiri kutaya galimoto yanu. Zingathenso kuchititsa mantha , omwe angaphatikizepo mtima wopweteka, kutukuta, kunjenjemera, chizunguliro, kuyimba, ndi mantha.
Pambuyo pake, mwina munamva ululu komanso / kapena kutopa. Zowopsya nthawi zina zingayambitse chizindikiro chachikulu.
Pakapita nthawi, mungayambe kuopa kukhala ndi mantha pamene mukukumana ndi zovuta zomwe zawatsogolera kale. Izi zingakupangitseni mantha kupita kumalo ena kapena kudziyika nokha kumalo enaake. Imeneyi ndi njira imodzi yomwe matenda athu angatithandizire kuti tisakhale paokha.
Kusamalira Modziletsa Kwambiri
Pamene mumayamba kumva kuti mumangokhalira kuchita zinthu zabwino, chinthu chabwino kwambiri chomwe mungachite ndikutuluka mumtendere ndikupita kwinakwake. Ngati izi sizingatheke, mutha kupuma pang'ono ndikukhazika pansi thupi lanu ndi malingaliro anu. Ena a ife timaphunzira maganizo athu kuti tisawonongeke, koma zimatenga nthawi ndikuchita.
Tilibe mankhwala omwe amangofuna kuti tisawonongeke, koma tikhoza kuthana ndi vutoli. Anthu ambiri omwe ali ndi FMS ndi ME / CFS amatenga mankhwala osokoneza bongo. Anthu ena amati ali ndi mwayi wokhala ndi mavitamini ena kuti awathetsere, monga DHEA kapena theanine .
Kumbukirani kuti mankhwalawa amafunika nthawi yogwira ntchito, choncho kutenga nawo pamene mukukumana ndi mavuto sikungathandize kwambiri. Mutha kukhala ndi mwayi wotenga chinachake kuti muthane ndi nkhawa musanalowe muvuto.
Ngati zovuta zowonjezereka ndi mantha zimakhala zovuta nthawi zonse, mungafune kuyankhula ndi dokotala wanu zazowonjezereka kapena mankhwala a mankhwala. Mankhwala ambiri omwe amaperekedwa kwa FMS ndi ME / CFS angathandizenso ndi nkhawa.
Kupewa zinthu zina kungakhale kofunikira kwa inu. Mwachitsanzo, ngati sitolo yodyera yodzaza ndi anthu ambiri imakhala yoyamba, mungafunikire kugula nthawi yochepa, monga m'mawa kapena usiku. (Onaninso china chimene chingathandize pa kugula zinthu.)
Kupewa kungakhale kofunikira koma kungakhalenso vuto ngati mukupeza kupeĊµa kwambiri - monga malo aliwonse omwe angakhale phokoso kapena phokoso.
Ngati mukudzipatula nokha mwa kupewa, kapena mukusowa zinthu zofunika kwambiri, mungapindule ndi uphungu wothandiza.
Chofunika kukumbukira ndi chakuti, ndi mankhwala ndi njira zothandizira, chizindikiro ichi n'chotheka. Zingatenge nthawi kuti muwone zomwe zikukuyenderani bwino, koma pamapeto, mukhoza kubweza moyo wanu.
Zotsatira:
Carrillo-de-la-Pena MT, ndi al. Magazini ya ululu. 2006 Jul; 7 (7): 480-7. Kudalira kwakukulu kwa njira zowonongeka zowonongeka m'maganizo a odwala fibromyalgia: mayesero a chidziwitso chodzidzimutsa.
Neblett R, et al. Magazini ya ululu. 2013 May; 14 (5): 438-45. Kufufuza koyambira pakati pa anthu (CSI): kukhazikitsa mfundo zofunika kwambiri zodziwitsa matenda okhudza mphamvu zokhudzidwa ndi matenda opatsirana.