Malangizo 5 Othandiza Kusokoneza Pakati pa Kufufuza

Gwiritsani ntchito imodzi mwa njirazi kuti muchepetse mantha ndi nkhawa panthawi yovuta

Kukhala ndi nkhawa kapena mantha ovutika kapena kupwetekedwa panthawi ya mayesero kapena kachitidwe kawirikawiri. Anthu omwe ali ndi matenda opatsirana pogonana (IBD) adzalandira mayesero osiyanasiyana panthawi yoyang'anira matenda awo. Makamaka, mayesero monga digiti ya rectal test kapena sigmoidoscopy , zomwe zimachitidwa popanda dothi, zingabweretse nkhawa zambiri. Sikuti kungodetsa nkhaŵa chabe kungakhale kovuta, koma palinso kudera nkhawa za manyazi.

Zovuta izi ndi zowona, ndipo pamene akumva nkhani zoyamba za ena omwe adayesedwa kale asanathandize kuthana ndi nkhawa zina, thandizo lina lingathekenso. Njira yothetsera malingaliro anu kuti musayambe kuganizira zovuta. Pali njira zingapo zomwe mungagwiritse ntchito kuti mudziwe nokha kudzera mu ndondomeko yomwe mwakhala mukuwopa.

1 -

Khalani Pamwamba ndi Omwe Amapereka Zaumoyo Anu

Ndi zoona, madokotala anu amvapo zonse. Mukawafunsa, angakuuzeni nkhani zina zomwe zimamveka kapena kuziwona. Amadziŵa kuti odwala amadera nkhaŵa ndi nkhawa za nthawi yomwe amatha, komanso makamaka za njira. Koma iwo sangadziwe ndendende mmene inu, wodwala aliyense, mumamverera kupatula ngati mutamuuza. Sadzakulangizani ndikukulimbikitsani kuposa momwe mukufunira, koma ngati mukufunikira kuthandizidwa kuti muthe kufufuza kapena kuwatsatila. Mukhoza kukambirana pamodzi zomwe mungachite kuti mukhale omasuka.

2 -

Gwiritsani ntchito Focal Point

Njira imodzi yoyesa ikuyang'ana pa mfundo mu chipinda, kapena chinachake chimene mumabweretsa. Ngati mubweretsa malo otsogolera, funsani ndi wothandizira zaumoyo wanu kuti ndilolo limene lidzaloledwa mu chipatala kapena chipinda. Malingaliro ena a zinthu zomwe zingakhale monga zofunikira ndizosiyana, zoweta, kapena chithunzi cha wokondedwa. Mfundo ndikuti mukhale ndi chinachake chomwe mungagwiritse ntchito kuti mutenge nkhawa zanu, manyazi anu, kapena kukhumudwa kwanu.

3 -

Gwiritsani Ntchito Njira Zopuma

Njira zakuthupi zingakuthandizeni kuganizira ndi kuthetsa nkhawa yanu. Njira yosavuta yopuma ndiyo kupuma kudzera mu mphuno ndi kunja kwa pakamwa. Ngati mumayesetsa kupuma motere, mwakuya komanso mwakuya, zidzakuthandizani kumasula thupi lanu lonse panthawiyi. Pali njira zambiri zopuma zomwe mungayesere, ndipo mukhoza kupitiriza mpaka mutapeza zomwe zimakuthandizani bwino.

4 -

Kusinkhasinkha

Ngati simunayambe mwalingalira kale, tsiku ladongosolo lanu la adokotala silidzakhala nthawi yoyenera kuyamba. Kuti muzisinkhasinkha kuti muzigwira ntchito bwino, zimatenga nthawi kuti muzichita ndi kukonza njira zomwe zingakuthandizeni kwambiri. Koma izi sizikutanthauza kuti simungayese! Ngati mwasankha mawa, musadandaule, mungagwiritse ntchito mfundo zonse pamwambapa, koma mukafika kunyumba, pangani ndondomeko yoyamba kusinkhasinkha nthawi zonse. Mukatero mudzakonzekera nthawi yotsatira mukakhala ndi nkhawa.

5 -

Muscle Relaxation

Kuthamanga kwa minofu kudzakuthandizani pamene kuli kofunikira kuti mupewe kutaya. Izi ndi zowonjezereka pa mayeso ambiri, makamaka ma yesero ndi amayi. Kutsegula minofu yanu kungakuthandizeni kumvetsa ululu, kotero kuphunzira kupumula thupi lanu kungakhale njira yothandizira. Simukusowa kuti muphunzire kupumula minofu yanu, komabe zingatenge nthawi ndikuzigwiritsa ntchito kuti muphunzire momwe mungagwiritsire ntchito magulu ena.