Imiyalo kanye Nezibonelo
Izithombe eziholwayo kuyindlela ongayicabangela uma ufuna usizo lwe-IBS. Nakuba kungekho ukuqonda okukhulu ukuthi imifanekiso eqondiswayo isebenza kanjani, noma ubufakazi obuningi bokusetshenziswa kwayo ku-IBS, i-anecdotally iye yasiza abaningi abanesifo sezinhlobo eziningi zezibonakaliso ezingapheli - futhi iphephile ngokuphelele.
Kucatshangwa ukuthi izithombe eziqondiswayo zisebenza ngokusebenzisa amandla omcabango wakho ukuletha izinguquko zomzimba ezifisayo.
Kuthiwa ukuthi isithombe sibonakala sifike ngokuqondile ohlelweni lwezinzwa ezizimele, ingxenye yomzimba wethu olawula izitho zethu zangaphakathi nezinqubo ezifana nokugaya.
Uma ucabanga ukuthi kwenzekani emzimbeni wakho ngemva kokufunda ingxenye yama-racy, mhlawumbe kuba lula ukuqonda umphumela wezithombe ezinkambweni zomzimba.
Izithombe eziqondiswayo zisetshenziswe njengendlela yokunciphisa ukuhlupheka ngenxa yezifo ezihlukahlukene zabantu, kuhlanganise nokukhanda ikhanda, umdlavuza, kanye nobuhlungu be-postoperative. Nakuba ukucwaninga kwezifundo ngokuqondile ukuhlola izithombe eziqondisiwe ze-IBS ubuhlungu buveze kancane, ukuhlola kuye kwabonisa ukuthi isithombe esiqondiswayo siphumelele ekunciphiseni izimpawu ezinganeni ezihlupheka ngobuhlungu besisu .
Isinyathelo ngesinyathelo Imiyalo yokusebenzisa isithombe sokuqondiswa
1. Yiba endaweni ekhululekile endaweni enokuthula.
2. Sebenzisa amasu okuphefumula okunciphisa ukuphefumula bese uqala ukuzolalisa umzimba wakho.
3. Zicabange wena endaweni emele ubuhle nokuphepha kuwe.
Kungaba indawo yangempela noma nje indawo ocingayo. Sebenzisa zonke izinzwa zakho - ukubona, ukunambitheka, ukuhogela, ukuzwa, nokuthinta ukukubeka ngokugcwele endaweni yesehlakalo.
4. Yakha isithombe ekhanda lakho lobuhlungu be-IBS.
5. Ake ucabange ngomusa uguqule isithombe ngendlela ezosiza ekunciphiseni ubuhlungu (izibonelo ngezansi).
Sebenzisa imizuzu eyishumi kulesi sinyathelo.
6. Buyela emuva endaweni yakho "ephephile" futhi usebenzise izikhathi ezimbalwa ukuphumula lapho.
7. Vula amehlo akho bese ubuyela okwamanje.
Izibonelo Zezibuko Zobuhlungu Nezinye Izindlela Ezithuthukisayo
Abafundi baleli sayithi baye babelane ngokukhululekile ngezinhlungu zabo ze-IBS. Ngesinye isibonelo, nginikeza enye indlela evuselelayo:
Isithombe sezinhlungu:
"Kuzwa sengathi isitimela siyahamba emathunjini ami, futhi ngizizwa sengathi isitimela sibheka ezinye izingxenye zesitimela ngaphansi."
Imagery Soothing:
Cabanga ukuthi isitimela siqala ukuhamba kancane. Ake ucabange ukuthi amathrekhi angaphambili asheshe afinyelele emgqeni owodwa oqondile. Manje uzibone ugoqa i-lubricant phezu kwamathrekhi ukuze isitimela sikwazi ukuhamba ngokushelela. Cabanga ukuthi njengoba amasondo esitimela ehamba ngendlela ehamba phambili, eqondile, ukuthi isitimela sonke siyahamba ngokuthula futhi sihamba kahle.
Isithombe sezinhlungu:
"Kuzizwa sengathi ama-insides ami ahlanganiswa kanzima futhi aphikisiwe ngokuphelele, okwenza ukuduma kuzwakale njengomshini wokuwasha omdala!"
Imagery Soothing:
Cabanga ukuthi usebenzela umshini wokuwasha ngaphakathi kwakho, wengezela ukugcoba futhi ukhululeke kahle futhi uphelele izingxenye. Zibone ngobumnene ukugoqa okuqukethwe kwezinsizane zakho ngokunyakaza okukhulu, okutholile, ukukhipha umshini nokugubha amathumbu akho.
Isithombe sezinhlungu:
"Ubuhlungu buzwa sengathi umuntu uthatha umzimba wami futhi awugubha njengendwangu yokudla ephethe ummese kuwo."
Imagery Soothing:
Cabanga ukuthi ubamba ngobumnene indwangu yendwangu futhi udonsa ummese ngobumnene. Cabanga ukuthi imfudumalo yezandla zakho iyanciphisa kancane ubukhali bommese futhi isebenzise ummese ophansi ukuze usakaze ibhotela elifudumele emathunjini akho. Cabanga usebenzisa indwangu yendwangu ukuze uqhubekele ubuthisa ibhotela elifudumele ukuze ubisize futhi unciphise amathumbu akho.
Isithombe sezinhlungu:
"Kuzizwa sengathi kukhona umuntu ongaphakathi kimi ogwazayo noma oshaya (ngokuya ngobukhulu) kimi kusukela ngaphakathi."
Imagery Soothing:
Cabanga ukuthi usebenza eceleni komuntu futhi ubakhombise indlela yokugcoba ngobumnene imizwa yakho esikhundleni sokugwaza nokushaya. Ake ucabange usebenzisa izandla zakho ukuphucula amathumbu akho ngobumnene, ukukhipha imfudumalo ezandleni zakho nokukhuthaza ukugeleza kwegazi.
Isithombe sezinhlungu:
"Kuzwakala sengathi lesi sigaba samathumbu asanda njengesibhaloni."
Imagery Soothing:
Ake ucabange ukuthi ungena ngaphakathi kwakho bese uthatha ibhaluni ngesineke. Ngomusa nangothando, qalisa ukukhulula i-knot ebhalini, kancane kancane uvumele umoya ubaleke. Cabanga ukuthi ibhaluni iqalisa kancane kancane ukuyihlanekela. Ngomusa nangothando ucabange ukuthi imfudumalo iphuma emazandleni zakho njengoba usika ngokucophelela isikhumba sangaphandle ibhaluni, ukhuthaze umoya ukuba uqhubeke nokuphuma njengoba ibhaluni ithola encane futhi encane.
Izibonelo Eziningi Zokufaneka
- Ukuphulukisa phansi - Ukubutheka ngobumnene futhi ungabikho "izintambo" zamathumbu akho.
- Ukuhambisa ibhola le-softball, into ekhulayo ngaphakathi kwakho - Cabanga nje usebenzisa ukufudumala ukuze uthule kancane kancane, unciphise futhi unciphise i- "softball" noma into yangaphandle.
- Izinsipho zizophela - Cabanga ukuthi imisipha emagqabeni akho ayinamandla futhi ayinambitheka, ephoqa amathumbu akho ngobumnene. Ake ucabange ukufudumala okuvela emisipha yakho ye-pelvic, usebenze ngendlela ephakanyiswayo ngekolon - ukufudumala, ukuphuza nokuzithiba.
Izinto okumele zikhunjulwe
Sebenzisa umcabango wakho! Zizwa ukhululekile ukuzama izithombe ezahlukene. Ungathola ukuthi kuyasiza ukuthi ube nezithombe ezihlukahlukene ezitholakalayo ukusebenzisa ngezikhathi ezahlukene kanye nezinzwa ezahlukene.
Ukusebenzisa izithombe eziqondisiwe kungase kungabonakali ubuhlungu bakho. Kungenzeka ukuthi uzobhekana nokunciphisa ubuhlungu, kukusize ukuthi ubhekane nakho kahle.
Imithombo:
Ibhola, T. et.al. "Ucwaningo lomshayeli wokusetshenziswa kwezithombe eziqondisiwe zokwelapha ubuhlungu besisu esisemuva ezinganeni." Izingane zokwelashwa ezihlinzekwe ngamathambo 2003 42: 527-532.
UBresler, D. " Zisindise Ekuhluphekeni " Ukwaziswa Ngocwaningo 1979.
I-Naparstek, B. "Ukuhlala Ngokuzifanekisa Okuqondiswayo" I- Wellness Central 1994.
van Tilburg, et.al. "Ukwelashwa Kwamafilimu Okuqondiswa Ngomsindo-Okuqoshiwe Kunciphisa Ubuhlungu Bomzimba Osesiswini Ezinganeni: I-Pilot Study" Pediatrics 2009. 137: 1261-1269.