Ukucindezeleka yiqiniso, okungenakugwemeka, futhi iphuzu lokunciphisa ukucindezeleka nezinhlelo zokuphathwa kokucindezeleka akukona ukuqeda ngokuphelele. Ukuzindla kuyindlela yokuthi, uma kusetshenziselwa imizuzu embalwa njengamaminithi angu-10 ngosuku, ingakusiza ukulawula ukucindezeleka, ukunciphisa ukukhathazeka, ukuthuthukisa impilo yenhliziyo , nokuthola amandla amakhulu okuphumula.
Isiguli esanda kwangibuza kamuva ukuthi ukuzindla ngokucindezeleka kungase futhi kumthuthukise i-asthma.
Akungabazeki ukuthi i-asthma ingabangela ukucindezeleka, noma ukuthi ukuba nengane ene-asthma kunezela ukucindezeleka phezu komsebenzi osuvele unzima. Iphendula ukuthi ukuzindla kungakusiza ukuba ulawule ukuphefumula kwe-asthma yakho ngaphezu kokusiza ngokuphila kwansuku zonke.
Ingabe Kukhona Isayensi Ebusayo Ukuzindla Ne-Asthma?
Ukucindezeleka kuyimbangela enamandla yokuvuvukala, ingxenye ye- pathophysiology ye-asthma, kwiziguli ezinezifo ezingapheliyo. Akumangalisi ukuthi iziguli ezinezifo ezibangelwa ukuvuvukala zizobheka izindlela zokunciphisa ukucindezeleka njengendlela yokwelashwa noma ukulungiswa okukhona. Eqinisweni, cishe amaphesenti angu-40 okutholakala kwezifo eziholela abantu ukuzama izindlela zokwelapha ezihambisanayo kanye nokunye ( CAM ) yizimo eziholela ekuvuvukala, kufaka phakathi i-asthma.
Izindlela zokucabangela ukukhuthaza ukuvuleka nokwamukelwa ziye zagqugquzelwa njengendlela yokunciphisa ukucindezeleka nokuvuvukala okubangelwa. Njengoba kunikezwe ubuhlobo phakathi kokuvuvukala nokulawulwa kwe-asthma, izinzuzo zohlelo lokuzindla ziyabonakala uma amasu ephumelelayo.
Esinye isifundo ngokuqhathanisa ukungenelela kwe-Mindfulness Based Stress Reduction (MBSR) eqenjini lokulawula, iqembu le-MBSR labhekana nokuvuvukala okuncane ngemva kokucindezeleka. Lokhu kusikisela ukuthi ukungenelela okubhekiswe ekuphenduleni kwemizwelo kungase kuphumelele ekunciphiseni ukuvuvukala futhi, okungenzeka, imiphumela emibhalweni engavamile yokuvuvukala.
Lolu cwaningo lubuye lubhekisele emzimbeni okhulayo wezincwadi okhomba ukuthi ukungenelela okuhloswe ukunciphisa ukuvuselelwa ngokomzwelo kuzuzisa iziguli ezinezimo ezivuvukalayo ezingapheliyo, nokuthi lezi zindlela zingase ziphumelele kakhulu ekuqedeni izimpawu zokuvuvukala kuneminye imisebenzi ekhuthaza inhlalakahle.
Kunezinto ezimbalwa ezingase zibe nemiphumela emihle yokuzindla, ikakhulu uma kuqhathaniswa nezinzuzo. Lo mkhuba unganciphisa izindleko ngoba iziguli zingakwazi ukuzenza emakhaya abo noma nini lapho zidinga khona.
Izinhlobo Zokuzindla Ongayilinga
Uzama ukuzindla ngokulawula okungcono kwe-asthma? Cabanga ngalokhu okukhethwa kukho.
Ukuzindla ngokuzindla: Inqubo yokuzindla ngokucabangela ihilela ukugxila ephuzu elilodwa. Lokhu kungabuka umoya, ukuphinda igama elilodwa noma i-mantra, elibheke elangabi, noma ukulalela umsindo ophindaphinda.
Njengoba ukugxila kwengqondo kuyinselele, oqalayo angacabanga ngemizuzu embalwa bese esebenza kuze kube isikhathi eside. Kulolu hlobo lokuzindla usanda kugxila ekuqapheleni kwakho esikhungweni esikhethiwe sokunaka ngaso sonke isikhathi uma uqaphela ingqondo yakho iqala ukuhamba. Esikhundleni sokuphishekela imicabango engahleliwe, bavumele bahambe. Ngalokhu inqubo yakho yokugxilisa ingqondo ithuthuka.
Ukuzindla kwengqondo: Izindlela zokuzindla ezicabangayo zikhuthaza ukuba ugcine imicabango ecashile njengoba ehamba emoyeni. Inhloso akumele ihileleke emicabangweni noma ukwahlulela, kodwa ukuba uqaphele inkulumo ngayinye yengqondo njengoba ivela.
Ngokuzindla ngomqondo ungabona ukuthi imibono yakho nemizwa yakho ijwayele ukuhamba kanjani emaphethini athile. Ngokuhamba kwesikhathi, ungakwazi ukuqonda ngokwengeziwe ukuthambekela komuntu ukuhlehlisa ngokushesha ukuthi "kuhle" noma "kubi." Ngokuzijwayeza okuningi, uhlakulela ibhalansi yangaphakathi.
Abanye benza inhlanganisela yokuhlushwa nokucabanga. Abaningi bayala ukubiza ukuthula - ukuya esikoleni esikhulu noma esincane, kuye ngokuthi uthisha.
Uma ukuphumula akuyona umgomo ekuzindleni, ngokuvamile kuyomunye umphumela wayo. Izifundo ekuphenduleni ukuphumula ziye zabhalela izinzuzo zesikhashana ezilandelayo ohlelweni lwezinzwa:
- umfutho wegazi ophansi
- ukuthuthukiswa kwegazi
- isilinganiso senhliziyo esiphansi
- ukuphefumula okuncane
- kancane kancane ukuphefumula
- ukukhathazeka okuncane
- amazinga e-cortisol ephansi
- imizwa engcono yokuphila kahle
- ukucindezeleka okuncane
- ukuphumula okujulile
Indlela Yokuqala Ukuzindla
Lezi zeluleko zenzelwe ukusiza ukuthi uqalise futhi ngethemba lokuthi uqhubeke nomkhuba wakho ekuzindleni.
- Hlala imizuzu embalwa. Lokhu kuzobonakala kulula kakhulu, ukuzindla ngemaminithi ambalwa nje. Qala ngemaminithi ambalwa ngosuku ngesonto futhi uma lokho kuhamba kahle, khulisa isikhathi sakho kancane kancane kwesinye isonto. Qhubeka le nqubo uze uzizwe ukhululekile ukwenza njalo nokuningi.
- Isihluthulelo ukukwenza kuqala okokuqala ekuseni. Setha isikhumbuzi njalo ekuseni uma uvuka ngoba kulula ukukhohlwa ngento eyokuthatha imizuzu embalwa kuphela.
- Ungabanjwa phezulu ngendlela owenza ngayo-nje. Iningi labantu likhathazeka ngokuthi ungahlala kuphi, ukuthi ungahlala kanjani, yikuphi ukugcina okusetshenziselwa ukusebenzisana nanoma yisiphi esinye isici ocabanga ukuthi sibalulekile. Lokhu konke kuhle, kodwa akubalulekile ukuthi uqalise. Qala ngokuhlala esihlalweni, embhedeni noma embhedeni. Uma ukhululekile emhlabathini, hlala imilenze ehamba phambili. Kuphela nje imizuzu embalwa ekuqaleni, ngakho vele uhlale futhi uphumule. Kubalulekile ukuthi ukhululekile.
- Hlola ukuthi uzizwa kanjani. Njengoba uqala ukuhlala esimisweni sakho sokuzindla, mane uhlole ukuze ubone ukuthi uzizwa kanjani. Umzimba wakho uzizwa kanjani? Iyini ikhwalithi yengqondo yakho? Ihamba kahle? Ukhathele? Ukukhathazeka? Bona noma yikuphi okuletha kule session yokuzindla njengokulungile ngokuphelele.
- Bala ukuphefumula kwakho. Manje ukuthi ulungisiwe ukunakekelwa kwakho emoyeni wakho. Vele ugxile ekuphefumuleni kwakho njengoba kungena, futhi kukhishwa ekhaleni lakho. Zama ukubala "eyodwa" njengoba uthatha emoyeni, bese "ezimbili" njengoba uphefumulela. Qhubeka ubala uze ufinyelele ku-10 bese uphinda inqubo.
Uma uthola ingqondo yakho ihambela, qala emuva emuva. Kuyinto evamile ukuba ingqondo yakho ihambe. Ayikho inkinga ngengqondo egijimayo. Uma uqaphela ingqondo yakho egijimayo, ukumomotheka, futhi ngokumane ubuyele ekuphefumuleni kwakho. Ekuqaleni, ungase uzwe ukukhungatheka okuncane, kodwa kulungile ukuthi ungahlali ucacile, sonke senza lokho. Lona ngumkhuba, futhi ngeke ube kuhle kuwo okwesikhashana. - Yakha isimo sengqondo sothando. Uma ubona imicabango nemicabango evela ngesikhathi sokuzindla, njengoba befuna, babheke ngeso lengqondo. Babone njengabangani, hhayi abangenayo noma izitha. Ziyingxenye yakho, nakuba kungekhona nonke. Yiba mnandi futhi ungabi ngonya.
- Ungalutholi ukulungiswa kakhulu ukuthi wenza okungalungile. Kuyinto inqubo okufanele uyenze ukuyisebenzisa ukuze uyihlasele. Kubalulekile ukukhumbula ukuthi akubhekwa njengokungalungile.
- Ungakhathazeki ngokususa ingqondo ngoba abantu abaningi bacabanga ukuzindla ngokuyinhloko ngokususa ingqondo yakho, noma kungenakho imicabango, kodwa lokho akulona iqiniso. Lona akuyona umgomo wokuzindla. Uma unemicabango, kungokwemvelo. Ubuchopho bethu buhloswe ukucabanga njalo, futhi asikwazi ukuwavala noma nini. Okufanele uzame ukukwenza ukujwayela ukugxila ezintweni ezithile, futhi usebenzise ngisho nangaphezulu uma ingqondo yakho ihamba.
- Lapho kuvela imicabango noma imizwa, cishe bayohlala nawe. Sivame ukufuna ukugwema imizwa yokukhungatheka, intukuthelo noma ukukhathazeka. Umkhuba wokuzindla owusizo ngokumangalisayo ukuhlala nomzwelo okwesikhashana. Vele uhlale, futhi ufune ukwazi.
- Yazi wena. Lo mkhuba awugcini ngokugxila ekunakekeleni kwakho; kungokufunda ukuthi ingqondo yakho isebenza kanjani. Kwenzekani ngaphakathi lapho? Kuyaphazamiseka, kodwa ngokubukela ingqondo yakho ihamba, ikhungathekile futhi igweme imizwa ebuhlungu, ungaqala ukuziqonda njengomuntu. Yenza ubungane nawe futhi njengoba wazi ngokwakho, sebenzisa isimo sengqondo esinobuhle esikhundleni sesahlulelo.
- Yenza ukuskena komzimba. Enye into ongayenza, uma usuhamba kahle ekulandeleni ukuphefumula kwakho, ugxile ekugxileni komzimba owodwa. Qala ngezansi, ngezinyawo zakho futhi ucabange ngendlela abazizwa ngayo bese usebenza ngendlela yakho kuze kube sekhanda lakho.
- Qaphela ukukhanya, umsindo, amandla. Enye indawo okumele uyiqaphele ngemuva kokuthi usebenzise ukuphefumula kwakho isikhathi esithile ukukhanya okukuzungezile. Gcina amehlo akho endaweni eyodwa, futhi uqaphele ukukhanya ekamelweni ongenawo. Ngolunye usuku, gxila ekuboneni imisindo. Ngolunye usuku, zama ukubona amandla egumbini lakho nxazonke.
- Phinda igama noma ibinzana. Ukugxila kulokhu okwamanje kungumqondo owodwa wokucabangela osiza ukukuqinisa. Ukucabanga ngezinto ezedlule kuvame ukuholela emizwa ecindezelekile lapho sicabanga ukuthi izinto azizange zihambe kanjani njengoba siklanyelwe noma sikhathazeka ngekusasa, kuyilapho ukugxila kulokho okwamanje kuhle.
Inqubo eyodwa yalokhu ukuzindla okugxilwe into. Ngokubheka imininingwane yento kanye nezinto ezifana nokukhanya okuwe phezu kwento, indlela ebukhali ngayo, futhi ukuthungatha into okwazi ukuyikhumbuza ingqondo nokuzwa ukuthula kwangaphakathi nokuthula. Uma uqaphela ingqondo ekukushiya uvele uphinde usebenzise into.
Ukukhumbula okungenzeka kwakho kungenye imantra ewusizo. Asiwona okuhlangenwe nakho okuhle kunazo zonke noma okubi kunazo zonke ekuphileni kwethu, singakwazi ukushintsha okwamanje futhi lokho esikwenzayo okulandelayo kuphelele kithi. Omunye u-mantra wokugcina ukhumbula ukuthi akukho lutho oluhlala njalo. Akukho okuhlangenwe nakho- okuhle noma okubi- okuhlala njalo. Ukukhumbula lokhu kusivumela ukuba sigweme ukunamathela kunoma yimuphi umphumela noma isimo. - Izithombe eziqondiswayo. Ikhwalithi yezithombe eziqondiswayo ingafakwa ngemuva kokubala noma ukuqapha ukuphefumula kwakho isikhathi esithile. Inhloso ukukunikeza isiteji esikuphazamisa kunoma yimiphi imicabango engafanele futhi unake kakhulu ukunakwa kwakho. Njengoba ugxila ekujuleni kwengcindezi ukucindezeleka kwakho kunciphisa futhi ukuphumula kwanda ngezinguquko zomzimba eziqhubekayo.
Isibonelo esisodwa singase sicabange imicabango ethile mayelana nesithombe sakho somzimba. Ngemuva kokuba uqaphele ukuphefumula kwakho isikhathi esithile ungase uqale ukugxila ikakhulukazi emzimbeni wakho futhi ucabange ngengxenye yomzimba wakho ongawuthandi kakhulu futhi ugxile kulowo mzimba womzimba wakho. Ucabangani? Uzizwa kanjani? Lezi zinkinga zikwenza uzizwe kanjani?
Qaphela ukuthi ukulimaza le micabango kungaba yimizwelo yakho. Landela lokhu nge-mantra eminingana efana nemicabango efana nalokhu: Ngiyamukela umzimba wami njengoba kunakho konke ukungapheleli kwawo; Umzimba wami awungichazi noma ngithatha ukuthi ngingubani njengomuntu; Ngamukela umzimba wami futhi akudingeki ukuba uphelele; Anginakho ukwahlulela futhi ngeke ngitshele izinto ezimbi kimi; Ngiyazamukela mina.
Ngokuphathelene ne-asthma ungase uzicabange ukuphefumula mahhala futhi ufake lokhu emanzini akho. Ungase futhi uthole okucacile futhi ucabange kangcono, impilo enhle ngendlela efanayo nesibonelo somfanekiso wesithombe. Okokugcina, ungacacisa kakhulu futhi ucabange amaseli athile ayingxenye ye- pathophysiology ye-asthma ekunciphiseni ukuvuvukala noma kungasabele ekuphenduleni umthofu.
> Imithombo:
> Marie Kim Wium-Andersen, MD; UDavid Dynnes Ørsted, MD; Sune Fallgaard Nielsen, MScEE, PhD; Børge Grønne Nordestgaard, MD, i-DMSc. Amazinga Amaphrotheni E-C-Reactive, Ukucindezeleka Kokwengqondo, Nokucindezeleka kwabangu-73 131. I-JAMA Psychiatry. 2013; 70 (2): 176-184. i-doi: 10.1001 / 2013.jamapsychiatry.102.
> Rosenkranz, M., Davidson, RJ, MacCoon, D., Sheridan, J., Kalin, N., & Lutz, A. (2013). Ukuqhathaniswa kokunciphisa ukucindezeleka kwengqondo kanye nokulawula okusebenzayo ekuguquleni kwe-inflammation ye-neurogenic. Ubuchopho, ukuziphatha, nokuzivikela , 27 (1), 174-84. I-PMCID: PMC3518553