Isivivinyo esisha somtholampilo siphakamisa ukuthi ama-painkillers angeke abe ngcono kakhulu uma kuziwa ekunciphiseni ubuhlungu obungapheli obuya emuva, kodwa ukuxolelana kungase kube indlela yokuhamba. Uhlelo olubizwa ngokuthi i-Mindfulness-based Based Stress Reduction (MBSR) empeleni lubonakala lungcono kunokwelashwa okujwayelekile uma kuziwa ekuphatheni ubuhlungu obuphansi emuva, ngokusho kocwaningo. Ngemuva kokuhamba konyaka, labo abaya emakilasini e-MBSR baboniswa ukuthi bangaphezu kwamaphesenti angama-40 okuba nokuthuthukiswa kwangempela ebuhlungu babo emuva kanye nemisebenzi yansuku zonke.
Labo abakhetha abahlukumezi babenokuthuthukiswa okuncane kunelabo abangazange bakwenze.
Iyini i-MBSR?
I-MBSR ngokwayo ihlose ngezikhathi zeqembu ekuzindleni kanye neminye imibono elula efonini yokuzivocavoca eyaziwa njenge-yoga. Inhloso yokucabangela ukuthi umuntu aqonde umzimba nomqondo wakhe, kanye nokwamukela, ngokusho komholi wesifundo. Kuyaphawuleka ukuthi umholi wokutadisha akaqiniseki njalo ukuthi kungani indlela yokucabanga ibonakala isebenza. Wayegcizelela ukuthi akekho oshilo ukuthi ubuhlungu bukhona emakhanda abantu kuphela. Esikhundleni salokho, uxoxe ngokuthi ucwaningo lwe-neurological lusiza kanjani ukubonisa ukuthi umzimba nomqondo zixhunyiwe ngempela. Kubaluleke kakhulu ukuqonda ukuthi ingqondo ithinta kanjani ubuhlungu. Uthi futhi i-MBSR iyindlela yokusiza abantu ukuba bazi ukuthi bazizwa kanjani, kokubili ngokomzimba nangokwengqondo, ngaphandle kokucasula, okwakungabangela abantu ukuba bagxile kakhulu.
Ngokuhlunga imicabango yabo kunokwenzeka ukuthi kungasiza ukuphatha izinhlungu zabo emuva. Sonke sinemiqondo emihle kanye nemicabango engaphezu kokucindezeleka. Ukucabanga kungasiza ukunciphisa imicabango ecindezelayo ngezinye izikhathi engabonakala ingahle.
Isifundo
Lolu cwaningo lwanyatheliswa kuyi- Journal of the American Medical Association ngo-2016.
Ubukhulu besampula babenabantu abadala abangu-342 abanezinhlungu ezibuhlungu eziqhubekayo ezinyangeni ezintathu noma ngaphezulu. Abaningi babahlanganyeli babekade behlala nalezi zinhlungu isikhathi eside, kanti iminyaka eyisikhombisa ibe isilinganiso. Ucwaningo aluzange luqukethe noma yibaphi ababambiqhaza abanezizathu ezicacile nezizwakalayo ezibuhlungu, kepha lokho kwenza isampula ibe ngcono, ngoba iningi labantu alinayo isizathu esicacile. Kulezi zimo, ngokuvamile akusikho ukwelashwa okulodwa okuzosiza ukuxazulula le nkinga, ngoba ubuhlungu cishe bulethwa yizici eziningi. Ithimba lesifundo linikeze isiguli ngasinye eqenjini ngezikhathi ezithile. Iqembu le-MBSR laya emihlanganweni eyisishiyagalombili njalo ngesonto eliholwa ngumfundisi. Bayazokwenza nokuzindla futhi i-yoga ihlala ekhaya ngokuzimela.
Iqembu lesibili laya emitholampilo yokuziphatha kwengqondo lapho bafunda khona ukukhipha imicabango nemisebenzi engafanele. Le thrafikhi ingasebenza futhi ngokwengqondo kodwa ihluke ekuzindleni ngomqondo wokuthi umgomo wezokwelapha ukuthatha isimo esisebenzayo ukuze ushintshe empeleni futhi ususe ukungabi nalutho ngaphakathi. Iqembu lesithathu lalinenkululeko yokukhetha noma yikuphi ukwelashwa ababekufunayo, okubandakanya imithi yokwelapha nemithi ebuhlungu.
Izinzuzo ze-MBSR Zinde isikhathi eside
Kungakapheli izinyanga eziyisithupha kuphela, amaphesenti angama-60 eziguli eziqenjini le-MBSR zathola ukuthuthukiswa okubandakanyeka emisebenzini yabo yansuku zonke.
Labo ababenenkululeko yokukhetha ukuthi yiliphi ukwelashwa ababekufunayo kwakungalindelekile cishe ngamaphesenti angu-44. Iqembu elisebenza nge-cognitive treatment therapy lalingcono kunelabo abanenkululeko yokuzikhethela. Cishe amaphesenti angu-58 eqenjini lokuqonda labonisa ukuthuthukiswa. Into eyamangalisa kakhulu ukuthi ngisho nangemva konyaka izinzuzo ze-MBSR zisaqhubeka neziguli, ngisho nabantu abangazange bahlanganyele kuzo zonke izikhathi. Ngonyaka owodwa, iqembu le-MBSR lalingamaphesenti angu-69 eziguli ezibika ukuthuthukiswa emisebenzini yazo yansuku zonke, kanti iqembu lokwelapha lalingamaphesenti angu-59 kanti iqembu lokuzikhethela likhulu linamaphesenti angu-49.
Iqembu le-MBSR libuye libe nemibiko yokuthuthukiswa ebuhlungu.
Labo abagijimela lolu cwaningo bamangala ukuthi imiphumela yayihlala isikhathi eside kangakanani. Umsizi wophiko lwezokwelapha eJohns Hopkins uthe isici sokuqhuba ekhaya kwakuyingxenye ebalulekile ye-MBSR. I-MBSR yadalwa eNyuvesi yaseMassachusetts ngesikhathi esithile ngawo-1970. Ngenxa yokuthi kusanda kushaka yini ukuthi izikhungo zendawo zendawo zizoba nemiphumela efanayo, ngokusho kukaprofesa. Umholi wokufunda wavumelana noprofesa kodwa wathi izinhlelo ze-MBSR empeleni ziba zivamile. Amanani amanani avela ku-$ 400 kuya ku-$ 500, nakwabanye abantu okungukuthi bazimisele ukukhokha. Ucwaningo lungase luvivinye amanye amasu okucabanga, kodwa abanye abantu bangase babanike uma benesithakazelo ngempela.
I-MBSR Akuyona Yomuntu Wonke
Umholi wokutadisha uphinde ugcizelele ukuthi i-MBSR ayinabo bonke abantu abanezinhlungu ezibuhlungu emuva . Uma umuntu engathandi ukuzindla, cishe ngeke athole okuningi kulo. Bonke abantu bahlukile, futhi lokhu kusho ukuthi ukwelashwa okuhlukile kusebenza kubantu abahlukene. Lolu cwaningo lugxile kuphela emcimbini wokuthi kungenzeka ukuthi kube nokunye okubalulekile ekunikezeni iziguli izindlela zokwelashwa ezigxile ekugxilweni komuntu ngabanye.
> Imithombo:
> JAMA. 2016; 315 (12): 1240-1249. doi: 10.1001 / jama.2016.2323.