Amasu amabili-for-One Ukuxoshwa kokubili
Izimpawu zesifo sofuba esishubile (IBS) kanye nezimpawu zokuphahlazeka zizwakala njengezinto ezihluke kakhulu, kodwa eqinisweni, kuvamile ukuba nezinkinga zombili ngesikhathi esisodwa. Lokhu kuyinhlanhla, yebo, kodwa kukhona ohlangothini olukhanyayo: Amasu okubhekana nesimo esisodwa ngokuvamile futhi ayasiza ukubhekana nomunye. Futhi-ke uma uqonda lokho okubili okufana ngakho futhi ufunde indlela yokubhekana nayo, ungakwazi ukuphatha kokubili ngesikhathi esifanayo.
Kungani i-IBS ne-Panic Attack Can Overlap
Zombili i-IBS nokuhlaselwa kwesibindi kucatshangwa ukuthi kubangelwa okungenani ngokuyingxenye ngukungasebenzi emzimbeni wokuphendula ukucindezeleka kwemvelo, okwakuthiwa "ukulwa noma indiza" impendulo.
Ngesikhathi sokuhlaselwa kwesifo, umzimba uphendula njengokungathi usengozini enkulu. Izimpawu ezivamile zihlanganisa:
- I-palpitations yenhliziyo
- Ukuphefumula okukhulu
- Ukuthuthumela nokuthuthumela
- Ukuzwa sengathi awukwazi ukuphefumula
- Ukuzivocavoca noma ikhanda elikhanyayo
- Ukwesaba ukulahlekelwa ukulawula noma ukufa
- Ukuzwa sengathi uzophonswa
Uma unayo i-IBS, ungase uhlangabezane nokunye noma zonke lezi zimpawu kanye nobuhlungu besisu, ukuphazamiseka, nesifo sohudo.
Ukufunda Ukuphumula Kuyinto Ebalulekile
Uma unayo kokubili i-IBS ne-panic disorder, ukuzivocavoca umzimba kuzokuzuzisa kakhulu ngokukusiza ukwakha amakhono okunciphisa umzimba wakho nokunciphisa ukucindezeleka kwakho lapho uhlaselwa ushukela noma ukuhlaselwa kwe-IBS noma kokubili. Ngcono nakakhulu, uma uqhuba lawa makghono njalo uzokunciphisa izinga lakho lokuqala lokukhathazeka, elizokunciphisa ingozi yokuba nehlobo lokuhlaselwa.
Nciphisa Ukuphuza Kwakho
Ukuzivocavoca okujulile kuthuthukisa ikhono lokusebenzisa i-diaphragm ukuze unciphise futhi igxilise umoya wakho, uthumele umlayezo emzimbeni wakho ukuthi akukho usongo ngokushesha empilweni yakho. Lokhu kusiza ukuvala impendulo yakho yokucindezeleka futhi uthule izimpawu zakho zokwesaba nokugaya. Beka izandla zakho esiswini sakho uphefumule kancane kancane futhi ngokugcwele. Njengoba ukhula, cabanga ngesisu sakho ibhaluni eligcwele umoya. Njengoba uphefumulela, gxila ekuzweleni kwebholuni ehlukumeza.
Sula imisipha yakho
Njengengxenye yokuphendula kwengcindezi, imisipha yakho ikhula. Ukufunda ukuphumula kancane kancane iqembu ngalinye le-muscle kusiza ukuvala ukucindezeleka nokuphendula umzimba wakho.
Ukuze usebenzise amakhono okuphumula okuqhubekayo emisipha , uhlale noma ulale endaweni ethule. Hlanganisa iqembu elilodwa lemisipha ngesikhathi, uqala ngalabo ebusweni bakho nasenhloko bese uhamba yonke indlela eya ezinyaweni nasezinzwaneni zakho. Ukuze wenze lokhu, gxilisa imisipha ogxila kuyo, ukucindezela njengokuqina ngangokunokwenzeka, bese ubavumela ukuba bahambe.
Hlonipha Ingqondo Yakho
Njengoba usebenzisa amakhono okuphumula kanye / noma ama-muscle, ungakuthola kuwusizo ukuzolalisa ingqondo yakho. Ezinye izindlela zokwenza lokhu:
- Ukuqeda ukuzikhulumela (ukuqinisekiswa): Khumbuza ukuthi akukho lutho lokukhathazeka ngakho nokuthi izimpawu zakho zizodlula maduzane.
- Ukuboniswa: Vala amehlo akho futhi ucabange ukuthi usezindaweni eziphephile.
- Isithombe esiqondiswayo : Yakha isithombe engqondweni yakho esimele ukucindezeleka kwakho, bese ucabanga ukuthi ukushintsha ube yinto eyokusiza uzizwe uzolile kunokukhathazeka.
Sebenzisa Ukushisa Okuthobisa
Ukuzwa kokushisa esiswini kungaba mnandi kakhulu. Ungasebenzisa noma i-pad yokushisa noma ibhodlela lamanzi ashisayo. Ukushisa kuzokusiza ukuzolalisa imisipha nemisipha ohlelweni lwakho lokugaya futhi futhi luzophuza ngokwengqondo.
Khuluma Ngomunye umuntu
Ukwelashwa kokuziphatha kwengqondo (CBT) uhlobo lwe-psychotherapy olusekelwe ekufundeni izindlela ezintsha zokucabanga nokuziphatha okungasiza ukuzolalisa izimpawu zomzimba. Ucwaningo lithole i-CBT ukuthi isebenze kokubili ekunciphiseni izimpawu ze-IBS nokunciphisa ukuhlaselwa kwesibindi. Ngakho-ke noma unesinye sezifo ezibuhlungu noma kokubili, ukusebenza nomculi wokuziphatha ongakwazi ukuqonda kungaba yindlela ephumelelayo yokubhekana nezimpawu zakho.
> Umthombo:
> Gros DF, Antony MM, McCabe RE, Lydiard, RB "Ukuphenya okuPhezulu kwemiphumela yeChrismatic Treatment for the Pure Disorder on Distressing Distress in Patients with Comorbid Panic Disorder and Irritable Bowel Syndrome" Ukucindezeleka Nokukhathazeka 2011; 28,1027- 1033.