Kugonjetsedwa ndi Mavuto A Kukhala ndi MS
Kukhazikika kumatanthauza kumalimbana bwino ndikukhazikika bwino pakukumana ndi vuto la moyo, kaya ndizochitika zoopsa, matenda aakulu, vuto la ubale, mavuto a zachuma, kapena chinthu china chodetsa nkhaŵa.
Monga matenda aakulu, matenda olepheretsa matenda, multiple sclerosis (MS) mosakayikira ndi mavuto, amachititsa kukhumudwa maganizo ndi chikhalidwe, komanso zizindikiro zowonongeka monga kutopa, vuto la kuyenda, ndi ululu.
Koma pogwiritsa ntchito kutsimikiza kuti mukugwirizana ndi MS, mukhoza kusintha umoyo wanu, komanso ntchito zanu za tsiku ndi tsiku muzochita ndi maudindo a moyo.
Zolepheretsa Kukhazikika kwa Multiple Sclerosis
Malingana ndi kafukufuku wotsogozedwa ndi ofufuza a University of Washington School of Medicine, pali zifukwa zingapo zomwe zingalepheretse ku MS. Zina mwazitsulo izi ndi izi:
Kusungulumana kwa Anthu ndi Kusungulumwa
Mutha kumverera kukhala osungulumwa kwa anzanu ndi / kapena abambo chifukwa mumakhulupirira kuti samvetsa MS wanu. Pachifukwa ichi, mutha kudzipatula nokha potsutsa malingaliro anu. Pa mbali ya flip, mukhoza kumverera kuti mulibe chifukwa cha MS.
Zizindikiro za MS monga kuyenda kapena kuchepetsa mavuto zingathe kuchepetsa kuyanjana kwa anthu. Kuwonjezera pa kuchepa kwa thupi, anthu ambiri omwe ali ndi MS ali ndi mavuto osokoneza maganizo ndi kulemala maganizo monga kupsinjika maganizo ndi nkhawa, zomwe zingachititse kuti anthu azikhala okhaokha.
Kusadziwiratu kwa MS wanu kungakhale kovuta-mungathe kunena "ayi" kumagwirizanowo chifukwa cha nkhawa kapena mantha kuti simudzamva bwino.
Stigma
Ngakhale kuti mauthenga okhudza MS amawonekera ndiwagawidwa kale kuposa kale lonse (makamaka chifukwa anthu amapezeka posachedwa, ndipo zaka khumi zapitazi zawona kuwonjezeka kwa mankhwala atsopano), pakadalibe malingaliro ambiri okhudzana ndi matendawa.
Mwachitsanzo, anthu ambiri amaganiza kuti ngati muli ndi MS, mumangotenga chipangizo chothandizira . Ena amaganiza kuti kukhululukidwa kwa MS kukutanthauza kuti mumamva "bwino." Izi sizinali choncho, komabe. Kwa anthu ambiri omwe ali ndi MS, ngakhale atakhala ndi vuto linalake lopweteka kwambiri, amatha kupirira zizindikiro nthawi zambiri zosawoneka kwa ena monga kuganiza, kutopa , kupanikizika, ndi kupweteka .
Maganizo Olakwika ndi Maganizo
Kafukufuku akusonyeza kuti anthu ena omwe ali ndi MS akhoza kukhala odzichepetsa kuti azidziona kuti ndi ofunikira komanso akuganizira kwambiri za kusowa kwawo maluso kapena moyo wawo omwe anali nawo poyamba. Maganizo olakwikawa amachititsa kuti munthu asamangokhalira kuganiza bwino, zomwe zimaphatikizapo kulandira maudindo atsopano kapena kusintha moyo wake ndikupeza ntchito zokhudzana ndi mavuto.
Kutopa
Ngakhale kuti chizindikiro chilichonse mu MS chingakhale cholepheretsa kugwirizanitsa, kutopa kumawoneka kukhala kwakukulu. Ngakhale kutopa kumatchulidwa kokha ndi anthu omwe ali ndi MS (mwachitsanzo, "ubongo wa ubongo," "kufanana ndi chimfine," kapena "kufooka"), chizoloŵezi chodziwika ndi kuwonongeka kwakukulu, nthawi zambiri m'maganizo ndi m'thupi. Chilengedwe chotsitsa cha kutopa chingakhale cholepheretsa kwambiri kupeza njira zabwino zothetsera vuto.
Kodi Mungatani Kuti Mukhale Wosangalala?
Ngati mukumva ngati tank yanu yodalirika ikuyandikira opanda kanthu, pali njira zowonjezera mzimu wanu ndikukuthandizani kuti mupeze mosavuta zovuta zokhudzana ndi MS.
Kukhazikika kungaphunzire kapena kupindula-sikuli chabe khalidwe limene muli nalo kapena mulibe. Nazi njira zina zomwe mungaganizire pamene mukukhazikika kwanu:
Pezani Cholinga
Njira imodzi ndi yophweka: Yesetsani kuchita zinthu zogwira mtima, zomwe zimakupatsani cholinga, zokhutiritsa, kapena mudzaze moyo wanu.
Ntchito izi zidzakhala zosiyana kwa munthu aliyense, koma zitsanzo zina zowonjezera malingaliro anu ndi awa:
- Kugwira khofi kapena kudya ndi mnzanu wapamtima kapena wokondedwa
- Kudzipereka
- Kukonzekera njira yodzipangira nokha-kutenga minofu kapena kuitanitsa matikiti ku nyimbo zomwe mumakonda kapena kusewera
- Kuphunzira chizoloŵezi chatsopano monga kuponda mtanda kapena kujambula
- Kupita kuyenda kapena kuyendetsa galimoto
- Kuchita yoga kapena kusinkhasinkha mwalingaliro
- Kulongosola malingaliro anu akuya ndi malingaliro anu
- Kupita ku tchalitchi kapena kukonzekera kudzacheza ndi mlangizi wa uzimu
Phunzirani za Phunziro labwino la Psychology
Njira ina yowonjezeretsa kugonjetsa kwanu ndiyo kuphunzira za maganizo abwino pa intaneti kapena kudzera mu gulu lothandizira, maphunziro, a zaumoyo, kapena buku.
Mungadabwe kumva kuti kafukufuku amathandiza kugwiritsa ntchito maganizo abwino kuti akhale olimba mu MS. Mwachitsanzo, maphunziro a masabata asanu ndi limodzi omwe amachititsa kuti "Masters Daily," (omwe apangidwa ndi National MS Society) apezeka kuti akulimbitsa mtima anthu omwe ali ndi MS ndi 20 peresenti.
Maphunzirowa adatulutsidwa ndi teleconference ndikuphatikizapo misonkhano yamagulu pamsonkhano mlungu uliwonse, komanso mavidiyo ndi kuwerenga. Anthu omwe sanachitepo nawo pamsonkhanowu sanasinthe.
Ngati mutasankha kufufuza thandizo la akatswiri pankhani ya maganizo abwino, apa pali zitsanzo zomwe zidzakambidwe:
- Kukulitsa ubale wamphamvu, wachifundo, ndi wodalirika ndi ena
- Kupanga zolinga zenizeni ndikuyenda njira zozichita
- Kusinthasintha mukakhala ndi nkhawa
- Kukulitsa kudzidalira ndikudziwika bwino
- Kukulitsa luso lanu loyankhulana ndi kuthetsa mavuto
- Kusintha malingaliro anu pankhani ya mavuto
- Kuphunzira njira zabwino zothetsera malingaliro anu ndi khalidwe lanu
- Kukhala ndi chiyembekezo komanso kukhala ndi malingaliro abwino pa moyo
Yesani Ntchito Zopangira Ntchito
Kafukufuku wina waing'ono anafufuza ntchito yothandizira anthu kuti athe kulimbikitsa anthu omwe ali ndi matenda osiyanasiyana. Phunziroli, ophunzira adatsiriza kukwaniritsa zolimbitsa thupi zisanayambe.
The Resilience Scale ndi chiwerengero cha zinthu 25 zomwe zimagwiritsidwa ntchito pazinthu zisanu:
- Kudzidalira (mwachitsanzo, "Pamene ndili m'mavuto, ndimatha kupeza njira yopita.")
- Kutanthauza (mwachitsanzo, "Kukhala ndi chidwi ndi zinthu ndikofunikira kwa ine.")
- Chiyanjano (mwachitsanzo, "Nthawi zambiri ndimazitenga zinthu.")
- Kupirira (mwachitsanzo, "Nthawi zina ndimadzipangitsa kuchita zinthu kaya ndifuna kapena ayi.")
- Zowoneka bwino (mwachitsanzo, "Ndikhoza kukhala ndekha ngati ndiyenera.")
Mzerewo umatengedwa pamtunda kuchokera pa 25 mpaka 175, ndipo kupambana kwake kumakhala kosavuta.
Kafukufukuyu adapeza kuti monga gulu, omwe adatsiriza ntchito yothandizira OT idasintha kwambiri pakukhazikika kwawo. Gulu laling'ono la ophunzira (mwaokha) silinayambe nawo mbali koma linakwaniritsa luso lokhazikika pamayambiriro ndi kumapeto kwa phunzirolo. Iwo sanasonyeze kusintha kwakukulu kwa kupirira.
Pezani Chithandizo cha Kuvutika Maganizo ndi Nkhawa
Kusamalidwa ndi mavuto a maganizo anu kungakuthandizeni kuti mukhale olimba mtima.
Kafukufuku wina wa anthu pafupifupi 130 omwe atangodziŵa kumene ali ndi MS anapeza kugwirizana pakati pa kuvutika maganizo ndi nkhawa ndi kukhazikika. Inde, kugwirizana sikukutanthauza kuti wina amachititsa china, kutanthauza kuti kuvutika maganizo sikumapangitsa kuti munthu asamangokhalira kumangokhalira kuchita zinthu molakwika. M'malo mwake, kugwirizana kumatanthauza kugwirizana kapena ubale.
Ndi kupeza izi, nkotheka kuti kuthana ndi kuvutika maganizo ndi / kapena nkhawa kungathandize kuti munthu asamangoganizira bwino. Pazithunzi, kugwiritsa ntchito njira zothandizira kuti mukhale olimba (monga momwe tanenera kale), zingakuthandizeni kuthetsa zizindikiro za kuvutika maganizo ndi nkhawa.
Pamapeto pake, ngati muli ndi zizindikiro za kupsinjika (kapena nkhawa), chonde onani dokotala wanu. Muyenerera kuti muzimva bwino komanso muthandizidwe ndi mankhwala komanso / kapena mankhwala.
Mawu Ochokera
Ngakhale kusokonezeka ndi zovuta za tsiku ndi tsiku za moyo zimapangitsa munthu kuti aziwotcha nthawi ndi nthawi, kuponyera vuto linalake la kukhala ndi MS kungachititse kuti zinthu zikhale zovuta kwambiri.
Pamapeto pake, kulimbitsa ntchito si ntchito yophweka, ndipo mwinamwake mudzazidwa ndi mavuto osokoneza maganizo mukamakonza zovuta zanu.
Koma inu mukhoza kuchita izo. Ndipotu mungadabwe kuona momwe mulili amphamvu kuti mutha kukhala mosangalala komanso mosangalala pamaso pa MS.
> Zotsatira:
> American Psychological Association. (2017). Njira Yopezera Kukhazikika.
> Falk-Kessler J, Kalina JT, Miller P. Mphamvu ya chithandizo cha ntchito pa kulimbitsa mtima kwa anthu omwe ali ndi matenda osiyanasiyana. Int J MS Care . 2012 kugwa; 14 (3): 160-8.
> Silverman AM, Verrall AM, Alschuler KN, Smith AE, Ehde DM. Kubwezeretsanso kachiwiri, ndi kachiwiri: phunziro loyenerera la kulimba mtima kwa anthu omwe ali ndi multiple sclerosis. Sungani Zokhumudwitsa . 2017 Jan; 39 (1): 14-22.
> Tan-Kristanto S1, Kiropoulos LA. Kukhazika mtima pansi, kudzipindulitsa, kuthana ndi machitidwe ndi kupsinjika mtima ndi zizindikiro za matenda omwe amapezeka kumene ali ndi multiple sclerosis. Psychol Health Med . 2015; 20 (6): 635-45.
> Wagnild G. Kulemera kwa Owerenga : Otsogolera Otsogolera ku US English Version ya Resilience Scale ndi 14-Item Resilience Scale (RS-14) Mawu , MT: The Resilience Center; 2009.