Insizwa akuyona nje isifo esingokomzimba. Kungathinta impilo yengqondo yomuntu, ubudlelwane, amathemba emisebenzi, imisebenzi yokuphila eyisisekelo njengokulala nokuzivocavoca, kanye nenhlalakahle jikelele.
Yingakho inhlanganisela yemithi kanye nemithi yokwelapha ivame ukusetshenziselwa ukwelapha ukukhathazeka kwekhanda- futhi ucwaningo lubonisa ukuthi le ndlela ephelele isebenza kangcono kunayo yokwelapha yedwa.
Nakuba kunezinhlobo zokwelashwa ezihambisanayo ezikhangiswa njengeziphumelelayo ekulawuleni izinsizwa, abaningi abanakho ubufakazi besayensi bokuzivuselela. Yiqiniso, lokhu akusho ukuthi ukwelashwa okuthile ngeke kuqede ikhanda lakho. Kunalokho, uma uzokhetha isu eliyinkimbinkimbi yekhanda, cishe kungcono kakhulu ukukhetha okutholakele kunenzuzo ngokusekelwe ocwaningweni locwaningo.
Ngalokho, izindlela ezintathu zokwelapha ezitholakala ukuthi ziyasebenza ekuvimbeleni nasekulawuleni ikhanda lakho kuyindlela yokuphumula, i-biofeedback, kanye nokwelashwa kwengqondo yokuziphatha.
I-Relaxation Therapy
Kubantu abajwayele ukuphathwa ikhanda, ngisho nokucindezeleka kosuku kwansuku zonke kungaba ukukhanda ikhanda-njengengqikithi yomsebenzi, ukunakekela ingane, noma ukukhokha izikweletu. Lezi zingcindezi ezincane zingavusa isimiso sezinzwa zomuntu futhi zenze ukwanda kwenani lenhliziyo nokucindezela kwegazi, ukuphefumula okungajulile, ukujuluka, ukuqina kwemisipha, nokungakwazi ukulala.
Njengoba lezi zimpendulo zomzimba zingabangela izinhlungu, inhloso yokwelashwa okuphumuzayo ukuzolalisa isistimu yakho yezinzwa ukuvimbela noma ukucasula lezi zinhloko.
Kubalulekile ukuqaphela ukuthi ukuqeqeshwa ukuphumula kungase kuhluke kakhulu kunalokho ucabanga. Eqinisweni, ukufunda ukuphumula kuyinkhono futhi kuyinkimbinkimbi kunokuthola umshini wokubuyela emuva kumlingani wakho.
Amasu okuphumula ajwayelekile afaka kokubili ukuphefumula okujulile nokuphumula kwemisipha okuqhubekayo. Ngokuphefumula okujulile, umuntu ufunda ukuthi angagcwalisa kanjani amaphaphu abo emoyeni bese ekhulula leyo moya kahle futhi kancane-lokhu kwandisa ukugeleza kwe-oxygen ebuchosheni nasemisipha yakho.
Ukuphumula kwe-muscle okuqhubekayo, noma i-PMR, kuyindlela evame ukusetshenziswa kakhulu yokwelashwa okuphumuzayo ekuphatheni ikhanda. Ku-PMR, umuntu ufunda indlela yokuqinisa imisipha emzimbeni wonke. Ngale ndlela, lapho ikhanda liqala ukuveza futhi umzimba uphela, umuntu angafunda ukuthi anganciphisa kanjani ukucindezeleka futhi avimbele ikhanda noma anciphise umthelela walo.
Ukuqeqeshwa kokuphumula kudinga amaseshini eviki onke ngesazi sokusebenza kwengqondo esikhathini esiyizinyanga ezintathu kuya kwezinyanga ezintathu. Phakathi kweseshini, umuntu uqhuba amakhono abo okuphumula ekhaya, aze akhululeke futhi azi kahle ukuthi angawafaka ekuphileni kwabo kwansuku zonke.
I-Biofeedback
Ku-biofeedback, idivaysi inyanisa izimpendulo zomzimba wakho ekucindezelekeni bese ikubuyisela le ngcaciso. Ngale ndlela ungahlakulela ukuqaphela izimpendulo zomzimba wakho futhi ufunde ukuthi ungawalawula kanjani.
Izinhlobo ezimbili ze-biofeedback ezisetshenziselwa ukuvimbela nokulawula ukuphathwa ikhanda kanye nemigraines yi-EMG (electromyographic) ye-biofeedback ne-thermal (ukushisa kwesandla) i-biofeedback.
Ku-EMG biofeedback, ama-electrode afakwa emisipha ethile, ngokuvamile imisipha ebunzini, imisipha yomhlathi, nemisipha yezintamo-lezi zinhlanzi ezintathu zivame ukuqina uma uhlangabezana nokucindezeleka noma imizwa emibi. Ama-electrode ahlola ukungezwani kwemisipha, futhi umshini we-EMG uthumele lolo lwazi kuwe, ngokuvamile ngesimo somsindo.
Ku-biofeedback esishisayo, idivayisi ye-biofeedback isetshenziselwa ukulinganisa izinga lokushisa kwesandla sakho noma ngomunwe-umqondo wokuthi uma ugcizelele noma ukhathazekile, izandla zakho zibandayo futhi zimanzi. Ukuboniswa okubonakalayo kumshini we-EMG kusetshenziselwa ukuthumela ulwazi mayelana nokushisa kwesikhumba emuva kuwe.
Uma usufunde amakhono we-biofeedback, uzofunda ukuthi ungabona kanjani izimpendulo zomzimba wakho ngaphandle komshini. Kudinga ukujwayela okuqhubekayo kodwa kungakusiza ukuba uthole umqondo wamandla ngaphezu kwengxabano yakho yekhanda.
Ukwelashwa Okucabangela Ukuziphatha
Ngalolu hlobo lwezokwelapha, abantu baqala ukufunda indlela yokubona ikhanda labo eliyingqayizivele kanye nezimbangela ze-migraine . Okuvamile kufaka:
- ukucindezeleka
- imizwelo emibi (isb., intukuthelo, icala, noma ukukhathazeka)
- izinkinga zokulala (isb. ukungalali noma ukulala kakhulu)
- indlala
- ukudla okunye (isib. ushizi noma ushokoledi)
- utshwala
- izinguquko sezulu
- ukuvusa imvelo noma izinzwa (isibonelo, iphunga , ukukhanya kwelanga, umsindo , eyestrain)
Ngemuva kokuba umuntu ekhomba izinto ezizibangela yena, ufundiswa ukuthi ungabhekana kanjani nokubhekana nabo ukuze unciphise ukukhubazeka kwekhanda kanye / noma ukukhubazeka okuhlobene nekhanda.
Eqinisweni, ukubhekana nezinkinga zakho, esikhundleni sokuzigwema , kuwukugxila okukhulu kwengqondo yokuziphatha-yokuziphatha manje. Lokhu kungenxa yokuthi ukugwema konke okusemandleni akho okukhanda ikhanda kungenakwenzeka ngempela, kudala ukucindezeleka okukhulu, futhi kungaholela endleleni yokuphila evinjiwe.
Kuzo zonke, kubalulekile ukuthi ukwelashwa okuqondayo-ukuziphatha kwakho okuhambisana nakho kufanelana nezidingo zakho nemigomo yakho. Qinisekisa ukuthi ufuna ukunakekelwa ochwepheshe abanolwazi, abanolwazi, njengengcweti yengqondo noma umqondo wezifo zengqondo.
Izwi elivela
Uma ucabangela ukwelashwa kwekhanda okuhambisanayo, qiniseka ukuthi uqale ufune isiqondiso sodokotela wakho. Ucwaningo lubonisa ukuthi inhlanganisela yemithi (uma kufanelekile) kanye nemithi yokwelapha engcono kakhulu yenza ngcono impilo yomuntu oyinhloko. Futhi, kunengqondo ukukhetha ukuthi yikuphi ukwelashwa okuhambisanayo owenzayo, njengoba kudinga ukuzibophezela isikhathi nomzamo ngakini.
Qhubeka uhlale usebenza ngokufuna imithi yokwelapha ikhanda. Landela umthambo wakho futhi. Uma ukwelashwa kungasebenzi, kulungile. Khuluma nodokotela wakho ukuze ucabangele uhlelo oluhlukile.
Khumbula, ukunakekelwa kwekhanda lakho kuyisilinganiso esibucayi phakathi kokuphila, imithi, kanye nezindlela zokuziphatha. Lokhu kunakekela kuzodinga ukuhlolwa okuqhubekayo nokuguqulwa.
> Imithombo:
> I-American Academy ye-Neurology. Imihlahlandlela Ebukelwe Ngokwezinzwa Zezinhlungu Ze-Migraine: Ukuziphatha Nokuziphatha Kwemvelo .
> Inhloko Yezinhloko zaseMelika. (2014). Ibhokisi lamathuluzi ekhanda: Ukwelashwa Kwezinye Izinsizakalo ze-Nonpharmacologic ze-Headache .
> Lipchik G. (Meyi 2008). I-American Headache Society: I-Biofeedback Nokuqeqesha Ukuphumula Kwezinwele.
> Martin PR, et al. Ukwandisa ukwelashwa kwengqondo-yokuziphatha kwesikhumba esiphindaphindiwe: ukuklanywa kwesilingo esilawulwa ngokungahleliwe. BMC Neurol. 2014; 14: 233.
> Imvula JC, Penzien DB, McCory DC, & Grey RN. Ukwelashwa kwekhanda lokuziphatha: umlando, ukubuyekezwa kwezincwadi zemibhalo, nokuhlaziywa kwemithi. Izinwele . 2005; 45 Isigaba 2: S92-109.