Ukuba nomuntu othandekayo one- migraine engapheli noma isifo sekhanda kungaba yinselele kakhulu. Isifiso esikhulu ongase uzizwe ekunciphiseni ubuhlungu babo obungokomzimba nangokomzwelo singadla konke futhi sibe nomzwelo omubi njengokudabuka, intukuthelo, ukukhungatheka, ukwesaba noma ukungabi namandla.
Ngisho noma ungenalo amandla omlingo wokunciphisa ubuhlungu bomuntu obathandayo, izindaba ezinhle ukuthi kukhona izinto ongayenza ukuze ungaduduzi izimpilo zabo kuphela kodwa futhi uxhase, abalingani abanesihawu emakhanda abo noma uhambo lwe-migraine.
Gxila ezintweni ezihle
Njengomthandayo, unganikeza ukusekelwa nokukhuthazwa kokuziphatha ngamazwi omusa, amakhadi, noma ukuziphatha okukhathalelayo njengokusebenzisa i-errand noma ukuletha isidlo ngosuku olubi. Ukuphazamiseka kuyindlela ehle kakhulu yokukhuluma amahlaya, ukwabelana ngendaba, noma ukuletha isakhiwo kungenza izimangaliso zomphefumulo.
Kodwa ufuna ukuba uqaphele ukuba ubungane bakho bonke buhambisane nobuhlungu bomuntu omthandayo-njengesibonelo, ukukhathala, isizungu, izinkinga zokugxila, noma ukuzwela ukukhanya, umsindo, nokuhogela.
Lokhu ekugcineni kungalimaza kokubili wena nomthande wakho. Esikhundleni salokho, gxila ezintweni ezinjengokuthi othandekayo wakho angakwenza naphezu kwesifo sabo, hhayi ukulinganiselwa kwabo.
Khuthaza indlela yokuphila enempilo
Ukwelashwa ikhanda elingenasifo noma isifo se-migraine kuhlanganisa okuningi kunokuthatha imithi. Kudinga indlela ephelele, ehlanganisa imithi, ukuguqula indlela yokuphila, kanye nokwelapha ngezinye izikhathi.
Sekela futhi ukhuthaze othandekayo wakho ukuba ahlanganyele ngendlela ethile yokuzivocavoca efana nokuhamba, ukubhukuda, noma i-yoga-ungase unikeze nokuzijoyina njengezizathu ezengeziwe. Ngaphezu kokuzivocavoca, ukudla okunomsoco, okunomsoco ogcwele izithelo, imifino, kanye nezinhlamvu eziphelele futhi kufanelana nezidingo zomuntu ngamunye othandekayo (uma unezinkinga zokudla ezihlobene ne-migraine) kubalulekile.
Ungakhuthaza kanjani ukudla okunempilo ? Ungakwazi ukusekela isinqumo somthandi wakho ukubona umsoco noma ukuthatha uchungechunge lwezigaba zokupheka enempilo. Uma uhlala nomngane wakho othandekayo, ungase uhlanganyele ekuphekeni okunempilo futhi, ngakho-ke nonke kokubili kukhasi elifanayo.
Ukuhlala ne-migraines noma ukugula kwengqondo okungapheli kungase kusho ukuhambisana nokuqokwa kwabadokotela kanye nokwelapha, ngaphezu kokugcina impilo enempilo. Lokhu kungaba yindlala futhi idla isikhathi.
Uma kuthiwa, noma ngabe uhlala nomuntu othandekayo noma ungumuntu ohleliwe, bahlele ukuba baqoke ama-aphoyintimenti abo futhi benze izinqumo zabo zezempilo. Ngokuqinisekile unganikeza isikhuthazo nezikhumbuzo ezinobungane, kodwa vumela othandekayo wakho ukuba abe nokulawula impilo yakhe.
Ngaphandle kokunikeza isikhuthazo ekuhleleni nasekulandeleni kanye nokuqokwa kwabadokotela, ungakhuthaza othandekayo wakho ukuba ahlanganyele kwezinye izinhlungu futhi asebenzise imithi yokwelashwa njengokwelashwa ngokomzimba, ukwelapha okuzicabangela ukuziphatha, noma ezinye izindlela zokwelashwa ezifana ne-yoga noma ukuzindla okucabangayo.
Qaphela ukucindezeleka
Ukugula kwengqondo, ikakhulukazi ukucindezeleka nokukhathazeka, kuvamile kubantu abanezinkinga ezibangelwa ikhanda ezingenangqondo kanye nemigraines. Kodwa izimpawu zokucindezeleka zingaba nzima kumuntu obabona ukuba aqaphele futhi abonise lezi zimpawu ezicindezelayo kwabanye, kuhlanganise nodokotela wabo.
Ngokugcina iso kumthandi wakho futhi ubukele lezi zimpawu zokucindezeleka, usuvele usumsizi omkhulu.
Lezi zibonakaliso zokulinda zibandakanya:
- ukushintsha kwendlela yokulala (isibonelo, ukungalali kahle noma ukulala ngaso sonke isikhathi)
- ukushintsha kwesifiso (isibonelo, ukulahleka kwesifiso sokudla noma kancane kancane ukwanda kwesifiso
- ukulahlekelwa nesithakazelo emisebenzini noma ezintweni ezithandwayo ezake azijabulela
- ukuba nobunzima ukugxila (isibonelo, ukunganaki i-movie noma ingxoxo)
- ukukhubeka okukhulu
- ukuveza imizwa yehlazo, inecala, ukhathazeka ngokweqile, noma ukungathembeki
- ukulahlekelwa isithakazelo kwezocansi
Yiqiniso, kuyinto evamile ukuba wonke umuntu azizwe phansi noma aluhlaza okwesibhakabhaka kanye kuphela. Kodwa ekucindezelekeni, izimpawu zenzeka nsuku zonke okungenani amasonto amabili. Ngaphandle kokulindela lezi zibonakaliso, landela isisindo sakho-abantu abaningi bayakulungile uma bezwa ukuthi kukhona okungalungile ngothandekayo wabo.
Uma wenza ummangalelwa ukuthi othandekayo wakho ucindezelekile, ukhathazekile noma uhlangabezana nesifo esithile somqondo wengqondo, uxoxisane nabo, futhi ukhuthaze ukuthi babone udokotela wezinzwa noma udokotela oyinhloko. Mhlawumbe unganikeza ukuya endaweni yokuqokwa nabo noma ufinyelele kumuntu othandekayo noma ilungu lomndeni ukuba uzoya endaweni yokuqokwa.
Kubalulekile ukuqonda ukuthi ukugula ngengqondo ngeshwa ngokuvamile kuqhubekisela phambili ukukhathazeka nokucindezeleka kokuphila ikhanda elingenasifo noma isifo se-migraine. Ukwelapha kuvame ukuhlanganisa kokubili imithi nokwelulekwa. Izindaba ezinhle ukuthi ngezokwelapha ezifanele, ngokuvamile umuntu uthuthukisa ikhanda labo ngaphezu kwemicabango yabo-ukunqoba kabili.
Gwema Iseluleko Esingahambi
Phakathi kwesifiso sakho sokusiza othandekayo wakho futhi ubenzele izinto, kubalulekile futhi ukugcina engqondweni izenzo ezingase zingabi usizo ekugcineni.
Izinto ongazenzile othandekayo wakho zihlanganisa:
- Ungabakhuthazi ukuba bathathe imithi eminingi kunalokho obekushiwo udokotela wakhe. Nakuba imithi inganciphisa ubuhlungu bekhanda ngesikhashana, ingabangela ubuhlungu obukhulu besifo sekhanda noma i-migraine esikhathini eside. Kungabangela futhi ukuthuthukiswa kwemithi ekhanda ngokweqile imithi-i-double whammy.
- Ungakhuthazi ukuhoxiswa okukhulu kwemisebenzi yomphakathi noma imisebenzi yomndeni. Yiqiniso, ungase utholakale ukhuthaza othandekayo ngezikhathi ezithile, uchazela abanye ukuthi kungani bengakwazi ukuya emsebenzini, futhi lokhu kulungile. Kodwa qaphela, futhi ungavumeli othandekayo wakho azihlukanise. Ukuhoxiswa komphakathi akuphilile. Esikhundleni salokho, khuthaza othandekayo wakho ukuba azithathele emsebenzini, esikoleni noma eminye imisebenzi njalo ekuseni.
Gcina Ilanga Kwamanye Amalungu Omndeni
Ucwaningo lubonisa ukuthi i-migraine engapheli ingathinta impilo yomzwelo nenhlalakahle yamalungu omndeni. Isibonelo, ngolunye luhlolo luka-2015 eCephalalgia , abacwaningi bathola ukuthi imithi engumhlalaphansi engumzali eyanciphisa imisebenzi yomndeni cishe izinsuku eziyisikhombisa ngenyanga. Lokhu kungabangela imizwa emibi njengentukuthelo noma ukucasula phakathi kwamanye amalungu omndeni. Izingane nazo zingathinteka kakhulu.
Kulokhu, ukukhuluma nomuntu ophethe ilayisense, isazi sezengqondo, noma isazi sezifo zengqondo esinesipiliyoni esisebenza nemindeni ehlala nomuntu onesifo esingelapheki umqondo omuhle.
Ukuzinakekela Wena
Nakuba kulula ukuchitha isikhathi sakho sonke kusiza umngane wakho noma ilungu lomndeni ngesifo sengqondo esibuhlungu noma i-migraine disorder, khumbula ukunakekela umzimba wakho nomqondo wakho. Eqinisweni, othandekayo wakho uyoba ngcono ekubeni nomlingani ophilile noma umngane.
Ngakho-ke kube mnandi kuwe. Qiniseka ukuthi usebenzisa umzimba nsuku zonke futhi udla ukudla okulinganisela kahle. Okubaluleke kakhulu, wazi ukuthi kulungile ukuphumula. Kungakhathaliseki ukuthi ungumlingani, ilungu lomndeni, umlingani wakho, noma umngane osondelene ohlinzeka ngendlebe yokulalela, kunengqondo ukuthatha isikhala kancane uma uzizwa ukhululekile.
Izwi elivela kuVerwell
Ungase ube yingxenye ebalulekile yosizi lomuntu oyithandayo noma uhambo lwe-migraine-umsebenzi onzima, kodwa okungaletha ukuthula nombono empilweni yakho uma uyamukela. Uma kuthiwa, zizondle futhi, futhi wenze okulungile kumthande wakho, ngezinye izikhathi kusho ukubuyela emuva kancane.
> Imithombo:
> Adams AM, et al. (2015). Umthelela weC uhlonipha i-Migraine: I-Chronic Migraine Epidemiology and Outcomes (CaMEO) Izindlela Zokufunda Nezindlela Eziyisisekelo. I-Cephalalgia . 35 (7): 563-78.
> I-Buse D, i-Dodick D, i-Manack A. I-Perception ye-Family Burden ye-Migraine engapheli: Imiphumela ye-CaMEO (Chronic Migraine Epidemiology & Outcomes) Study (P5.039). I-Neurology. 2016 Sep; 56 (8): 1368-9.
> Friedman D. Othandekayo Unemigraines. Izinwele . 2016 Sep; 56 (8): 1368-9.