Kodi kukhala ndi IBS kumakukhumudwitsani ? Matenda achilendo monga IBS akhoza kukhala ndi zotsatira zowonongeka ndi kudzikonda. N'zovuta kudzimvera bwino pamene thupi lanu silikulolani kuchita momwe mukufuna kukhalira. Zizindikiro zosayembekezereka zimapangitsa kuti zikhale zovuta kudzipangira zolingalira kapena kuchita zinthu, zonsezi ndizofunikira zomwe zimapangitsa munthu kudzidalira.
Matenda odwala monga IBS angasokonezenso kudzidalira kwanu chifukwa cha zomwe mukukumana nazo. Mukudandaula kuti ena angakuwoneni ngati munthu yemwe sangathe kuwerengedwa kapena ngati munthu yemwe ali ndi ululu chifukwa cha zofunikira zanu zaumoyo ndi zakudya. Ziri zovuta kuganiza kuti ena adzakuyamikira pamene mavuto anu azaumoyo akudzifunsani nokha.
Kuonjezeranso kudzidalira nokha ndiko chifukwa chakuti IBS imaphatikizapo zizindikiro za kugaya ndi chinthu chamanyazi ndi manyazi omwe sichikudziwika ndi anthu omwe ali ndi matenda ena. Kuwonjezera apo, kusowa kwa "zenizeni" zomwe zimapezeka pa kuyesedwa koyezetsa magazi kungakuchititseni kumva kuti mumadzimva chisoni kwambiri. Kafukufuku wina anasonyeza kuti odwala IBS anali odzichepetsa kwambiri kuposa anthu omwe ali ndi matenda opatsirana (IBD), matenda omwe ali ndi zizindikiro zofanana. Chifukwa chosowa kutupa, palinso tsankhu lomwe anthu omwe ali ndi IBS amachita mwanjira inayake kwa iwo okha - akale "zonse ziri m'mutu mwanu" kuganiza.
Izi zimapangitsa munthu kudzimva chisoni.
Pazifukwa zonsezi, zimakhala zofunikira kuti mutenge njira zotsutsana ndi kukopa komwe IBS ingakhale nayo pa kudzidalira kwanu.
Kudzidzimvera Pamodzi ndi Kudzidalira Kwambiri
Tisanayambe kukambirana momwe tingathetsere vutoli, ndikofunika kuti tidziwone zomwe zimatanthauza kudzidalira.
Kudzidalira ndiko kwenikweni momwe mumadzionera nokha, mwa kuyankhula kwina, zomwe mukuganiza kuti ndinu oyenera, nthawi zambiri poyerekeza ndi anthu ena. Kudzidalira ndizochitika makamaka, mwachitsanzo, muli ndi chidaliro chodzidziwitsa nokha kwa mlendo kapena kupereka mawu pagulu. Mutha kukhala ndi chidaliro pazochita zanu kapena chidaliro chanu cha momwe mungadziyendetsere mzinthu zina, komabe mulibe kudzidalira. IBS ingawononge onse awiri. Kuopa kufunika kokhala pafupi ndi bafa kapena mantha omwe simungathe kuwapweteka kungakulepheretseni kukhala ndi chidaliro kuti mukhoza kuthetsa vuto linalake, motero kumakhudza kudzidalira kwanu. Komabe, vuto lalikulu ndi pamene IBS imakupweteketsani nokha - kuti chifukwa chakuti muli ndi vuto lakumadya mwakuthupi izi mwanjira ina zimakupangitsani munthu wochepa.
Zolakwa Zoganiza Zowonekera
Mbali yofunika ya chidziwitso-machitidwe opatsirana (CBT) ndikutengera malingaliro oganiza omwe amachititsa kukhumudwa kosafunikira. Nazi zitsanzo zokhudzana ndi momwe ubongo wathu umagwirira ntchito mwa njira zomwe zimatipangitsa ife kudzimvera chisoni:
1. Fyuluta Yotsutsana
Ambiri mwa anthu ali ndi fyuluta yosayera pokhudzana ndi momwe timaganizira za ife eni.
Chitsanzo chabwino ndikuti tipewe kuchepetsa ndikuiwala chiyamiko mkati mwa maminiti, koma tikulitse ndikugwiritsabe kutsutsa kwazaka zambiri! Payenera kukhala phindu lachilengedwe kwa izi - mwinamwake phindu la kuzindikira zowopsya. Komabe, chomwe chili chabwino kuti zamoyo zisapitirire sizothandiza kuti munthu aliyense akhale wosangalala.
2. Maganizo Athu kwa Ena Potsanzira Momwe Timadzionera tokha
Ganizirani momwe mumayendera anthu ena. Kodi si zoona kuti mumasankha mofulumira ngati wina akukondeka, wanzeru, ndi / kapena wokongola? Ndipo kodi izi sizikuwoneka bwino nthawi? Mwa kuyankhula kwina, bwenzi lanu labwino likhoza kunena kapena kuchita chinachake chosalankhula ndipo silinasinthe malingaliro anu momwe aliri anzeru.
Kumbali inanso, kudzipenda kwathu tokha kumawoneka bwino kwambiri ndipo nthawi zambiri kumasintha. Ngati tili ndi tsiku loipa la tsitsi, timasankha kuti tiwoneke moopsa. Ngati tilakwitsa, timamva ngati munthu wonyenga. Timati "chinthu cholakwika" kwa wina aliyense ndipo tikukhulupirira kuti tsopano atida / atikana.
Kudzimvera Zabwino Ngakhale Ngati Thupi Lanu Lili Loipa
Njira zotsatirazi zikhoza kukuthandizani kuti musinthe malingaliro awa, komanso kuthana ndi mavuto onse omwe ali nawo omwe ali ndi matenda aakulu:
Bwerani Ndi Kukhala ndi Maganizo Okhazikika Kwambiri
Siwe IBS yanu! Ndikofunika kukumbukira kuti IBS ndi chinthu chomwe chakuchitikirani. Inu simunachite izi kwa inueni. Ngakhale kudera nkhaŵa kumayambitsa zizindikiro zanu, ndidakali njira yomwe ikugwirira ntchito pano. Ndikofunika kuyang'ana fyuluta yosayera ya ubongo ndikuyang'ana pa zinthu zina zabwino zomwe zimakupangitsani inu! Anthu ena samakuyang'anirani ndikuwona IBS, amakuonani ngati munthu wokhudzidwa kwambiri amene akukumana ndi vuto m'mimba mwanu.
Onetsetsani ngati mungathe kugwira ntchito yopanga maonekedwe anu kuti mukhale oyenera komanso osawerengera mau omwe mumutu wanu omwe akuwonetsa zolephera zanu. Ndipo, ngati mungathe kukumbukira kuti anthu ena ali ndi kalembedwe lokhazikika, padziko lonse la kukondedwa kwanu, simukuyenera kupitiriza thukuta zinthu zazing'ono. Ziribe kanthu ngati IBS yanu ikukulepheretsani kuti mukhale odzipereka, munthu winayo anganene kuti mukulephera kulemba pa IBS yanu, osati pa inu nokha.
Mwachidziwikire, ndamva kuchokera kwa anthu ambiri omwe ali ndi IBS kuti amagwira ntchito molimbika ndi kugwira ntchito zambiri kusiyana ndi zomwe zili zabwino kuti iwo akhale ndi IBS. Ngati mungakumbukire kuti simukuyenera kutsimikizira kuti ndinu wofunika kwa wina aliyense, mukhoza kuthetsa vutoli. Kudzidula wekha kumachepetsa nkhawa - chinthu chomwe chingakuthandizeni kuti thupi lanu lizikhala bwino kwambiri!
Lembani Mndandanda Wodzikonda
Zingakhale zothandiza kukhala pansi ndikulemba mndandanda wa makhalidwe onse omwe amakufotokozerani ndi maudindo omwe mumagwira nawo pamoyo. Ubongo wanu wosokonezeka udzavutitsidwa ndi ntchitoyi; idzafuna kuchepetsa ndikuyenerera zonse zabwino za iwe. Kapena, maphunziro anu "osadzikuza" angakulepheretseni kuti muzindikire mphamvu zanu ndi luso lanu. Ngati mwakhumudwa kwambiri, funsani munthu amene amakukondani kuti akuthandizeni kulemba mndandanda.
Sungani izi "Mndandanda Wodzikonda" pamalo omwe mungathe kutchulapo kawirikawiri. Ngati muli ndi tsiku loipa la IBS (kapena masabata!), Mndandanda ukhoza kukukumbutsani kuti muli ochuluka kwambiri kuposa munthu amene ali ndi tsamba lopweteka. Musaiwale kupitiriza kuwonjezera mndandanda! Nthawi iliyonse mukalandira chiyamiko kapena kukwaniritsa ntchito, yesetsani maganizo anu a ubongo wochepetsera zotsatirazi ndikuziwonjezera pa mndandanda. Pamene mukumva otsika, tulutsani mndandanda ndikukumbutsanso zinthu zonse zomwe zimakupangitsani kukhala wapadera, wodabwitsa, wodalirika. Mudzawona kuti ngakhale kukhala ndi IBS kumakhudza moyo wanu, sikuyenera kukhala ndi zotsatira zolakwika pa zomwe mumaganiza za inu nokha.
Zotsatira:
Bengtsson, M., et.al. "Nkhawa mu maubwenzi apamtima ndi apamwamba komanso odzidalira m'munsi mwa odwala omwe ali ndi matenda opweteka kwambiri poyerekeza ndi odwala omwe ali ndi matenda opatsirana." European Journal Internal Medicine 2013 24: 266-272.
Donoghue, P. & Siegel.M. (2012) " Odwala ndi Otopa Chifukwa Chokumva Odwala ndi Otopa " (New Edition) New York: WW Norton & Company.