Njira 9 Zowonongera Zowopsya Pamene Mukukhala ndi COPD

Kupuma mosavuta ndi nsonga izi.

COPD imayanjanitsidwa ndi nkhawa yaikulu yomwe ingasokoneze moyo wanu. Kuopsa kwa mantha ndi chidziwitso choopsya pamodzi ndi zizindikiro zambiri za thupi. Ngakhale kuti anthu ambiri amawopsezedwa, anthu omwe ali ndi COPD amawoneka kuti amawakonda kwambiri. Pamene nkhaŵa imamangapo, ingapangitse kuti mukhale wopuma kwambiri .

Zizindikiro zowopsya ndizo:

• Kukwapula
• Mitengo ya mtima
• Kudodometsa kapena kugwedezeka
• Kutengeka kochepa kwa mpweya kapena malingaliro a kusokonezeka
• Kupweteka kwa chifuwa, kukanika, kapena kusokonezeka
• Kuopa kufa
• Chizungulire
• Kunjenjemera ndi kumangirira pamapeto
• Kutentha kumatentha
• Chills

M'munsimu muli njira zina zomwe mungathe kupangitsira mantha pakuwopsya.

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Zozizira Kupuma

Kawirikawiri imatchulidwa kuti "kuchotsa mpweya wanu," kuopsya kungachititse kuti mukumva ngati mukung'onong'onong'onong'onong'onong'onong'onong'onong'onong'onong'onong'onong'onong'onong'onong'onong'onongeka, kapena kukulitsa. Ndicho chifukwa chake ndikofunikira kwambiri mukazindikira kuti mukuwopsya, mumayamba kuganizira za kupuma kwanu. Ngati mungathe kupuma mpweya wanu panthawi yoopsya, mungathe kudutsa mu nthawi yochepa. Yambani ndi njira yotsatirayi:

• Pamene mukutsitsimula mapewa anu, pendani pang'onopang'ono ndi kupyola mu mphuno yanu . Mukamayambitsa, mimba yanu iyenera kutuluka panja ndipo muyenera kumangokhalira kufalikira pachifuwa chanu. Izi zimadziwika kuti kupuma kwa diaphragmatic.
• Pamene mukusunga nsagwada yanu, sungani milomo yanu monga inu muthamangira kandulo. Ndi milomo yothamanga, pumani pang'onopang'ono kudzera pakamwa panu. Izi zimadziwika ngati kupuma mpweya.
• Bwerezani kuchita masewera olimbitsa thupi mpaka mutakhala chete.

Kuti muziyenda bwino kupuma kwanu, yesani kuchita kupuma nthawi zonse.

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Tengani Mankhwala

Mankhwala angakhale othandiza kwambiri kuthetsa mavuto a mantha ndi mantha. Mu COPD, odwala matenda opatsirana pogonana nthawi zina amakonda mankhwala osokoneza bongo, koma ndi mankhwala omwe amathandiza kwambiri kuti mukambirane ndi dokotala wanu.

Ngakhale kuti mukuvutika maganizo kwambiri panthawi yoopsya, kugwiritsidwa ntchito mwachangu kwa bronchodilators, komwe kungapangitse kuwonjezeka kwa mtima ndi kuwonjezera nkhawa, ndikutaya mtima. Mmalo mwake, yesetsani kupeza pang'onopang'ono, kupuma kwakukulu monga tafotokozera pamwambapa.

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Yesetsani Kusinkhasinkha Kusinkhasinkha

Kafufuzidwe amasonyeza kuti kusinkhasinkha moganiza bwino-khalidwe limene lapatulira kuika malingaliro anu panopa-lingathandize kuthana ndi matenda a nkhaŵa komanso kuchepetsa nkhawa.

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Kusokoneza Maganizo Ndi Njira Zopuma

Kupumula ndi mbali yofunika kwambiri yochepetsera nkhawa ndi kupewa mantha. Nthawi zina, kugwiritsa ntchito njira zotsitsimutsa kungakuthandizeni kuthana ndi vuto loopsya lomwe layamba kale. Dzichitireni nokha, ndipo musamadzimve chisoni pakuika patsogolo chisamaliro chanu panthawi yodetsa nkhawa.

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Ganizirani Mmene Mwayenera Kukhalira

Kuwonetseratu ndi njira yamphamvu yomwe imakulolani kugwiritsa ntchito malingaliro anu kukuthandizani kumasula. Kuwonetseratu kukulepheretsani kuti musamangoganizira za nkhawa ndi mantha oopsya. Amakutsogolerani mwa kuika maganizo anu pazithunzi, mwamtendere, m'malo mwa zomwe zingakuchititseni mantha.

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Yesani Kuthana ndi Khalidwe Labwino

Kuwopsya kumachitika mu COPD pamene kusamva bwino kwa thupi (kupuma pang'ono, kuwonjezeka kwa mtima) kumatanthauzira molakwika. Izi zikutanthauza kuti mmalo mozindikira kuti zizindikirozi sizowopsya moyo ndipo mutha kuzigonjetsa, mumakhulupirira kuti simungathe kupulumuka. Kugwira ntchito ndi wothandizira ndi kuyesayesa kumvetsetsa machitidwe ochizira (CBT), mtundu wa mankhwala opatsirana, angathandize kuthana ndi zizindikiro za nkhawa ndi mantha.

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Siyani Maganizo Anu Osayenerera

Kuganiza kuti kuima ndi njira yamaganizo yokhala ndi chidziwitso chomwe chimaphatikizapo kulingalira mwakuya maganizo anu kuti asiye ndikuwatsitsimutsa ndi zenizeni, zabwino.

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Fufuzani Magulu Othandizira

Magulu othandizira angakhale mbali yothandiza kuyang'anira COPD ndi kuopsezedwa chifukwa akukudziwitsani kuti simuli nokha. Angathandizenso kupeza njira zatsopano zothetsera nkhawa, mantha, ndi COPD.

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Yesetsani Kuchita Tsiku Lililonse

Monga chirichonse chomwe mukufuna kuti muzichita bwino, yesetsani kuchita bwino. Kuti mupindule kwambiri ndi njira zomwe tazitchula pamwambapa, muzizichita nthawi zonse-musamayembekezere mpaka mutakhala ndi mantha oopsa kuti muyese ndikumbukira momwe mungachitire. Kugwiritsa ntchito njira zimenezi kangapo patsiku, tsiku lililonse, kukuthandizani mosavuta pamene mukuwopsya kwambiri pamene mukusowa kwambiri.

_Zotsatira:

_{Kummer. F. Kusokonezeka kwa Panic ku COPD ndi ndemanga ya maganizo a maganizo. ERJ. Chithandizo; 36: 457-461 DOI: 10.1183 / 09031936.00045310}

_{Livermore N, Sharpe L, McKenzie D. Kutanthauzira kwakukulu ndi kusamvetsetsa kwapadera monga zowonetsera za matenda a psychopathology omwe amachititsa mantha ku matenda osokoneza bongo. J Psychosom Res. 2012 May; 72 (5): 388-92. Epub 2012 Feb 25.}

_{Livermore N, Sharpe L, McKenzie D. Kuopsezedwa kwa Panic ndi matenda opanikizika mu matenda osokoneza bongo omwe amachititsa kuti munthu asamadziwe bwino. Muzilemekeza. 2010 Sep; 104 (9): 1246-53.}

_{Miller JJ, Fletcher K, Kabat-Zinn J. Zaka zitatu zotsatila ndi zochitika za kusinkhasinkha pamalingaliro okhudzidwa ndi kuchepetsa kupanikizika kwa matenda odwala matenda. Gen Hospital Psychiatry. 1995 May; 17 (3): 192-200.}