Uhlelo Lokusebenza Lokukhulula
Ngamaphesenti angu-5 ezingane ezineminyaka eyi-grade ubudala kanye namaphesenti angu-20 entsha anemigraines , isikole singabonisa inselele eyingqayizivele.
Ungabasiza kakhulu ngokusebenza eduze nomntanakho kanye nesikole ukuthuthukisa uhlelo oluyingxenye ezintathu olubandakanya ukugwema ukukhunjulwa, ukuhlonza isifo sokuqala, nokuhlelwa kwesenzo esicacile.
Gwema Izinkinga
Isinyathelo sokuqala sokuqinisekisa ukuthi ingane yakho ayithinteki kabi yi-migraines yabo ngokubona nokulawula noma yiziphi izici ezithile ezingase ziholele ekuhambeni kwe-migraine.
Ukuze ubone ngokunembile ukuthi yiziphi izinhlobo zezinto ezenza ingane yakho ibe yingozi ebuhlotsheni bekhanda, cabanga ukugcina iphephandaba elilandelela izimo ezihlukahlukene, izikhathi, kanye nezindawo ezingahle ziguquke. Uma usubonile izinkinga zengane yakho, ungasebenzisa ukuzilawula, ngethemba lokuthi ngaleyo ndlela unciphisa imvamisa ye-migraine . Yabelana ngeziphumo zakho nabasebenzi besikole nabo, kanye nengane yakho.
Amasu ahambayo aphelelwe ama-Migraines esikoleni
Sebenzisa lezinyathelo ezilandelayo ukusiza ukugwema ukuvama okuvamile kwe-migraine nokulawula imishanguzo esikoleni:
- Thola ubuthongo obuhle njalo ebusuku . Ngokusho kwe-National Sleep Foundation, izingane ezineminyaka engama-5 kuya kwa-12 zidinga amahora angu-10 kuya kwangu-11 ebusuku zokulala, kanti intsha idinga u-8½ kuya kumahora ayisishiyagalolunye nesishiyagalombili ebusuku.
- Gcina isimiso somsebenzi nsuku zonke nesimiso sokulala, ngisho nangezimpelasonto.
- Lungele esikoleni ngendlela enokuthula njalo ekuseni. Ngenxa yokuthi ezinye izazi zikholelwa ukuthi ukucindezeleka kungaholela noma kunzima ukwelashwa kwe-migraines, uhlele phambili ukusika ekuseni. Cabanga ukuthatha isikhathi ebusuku ngaphambi kokubeka izingubo, ukupaka amasaka okugqoka, njll.
- Yidla kwasekuseni okunempilo nsuku zonke. Ukweqa ukudla kungandisa amathuba okuba i-migraine.
- Ukufinyelela ukudla okulula kanye nesidlo sasemphilweni ngosuku lwesikole. Uma wena nodokotela wakho wezingane unquma ukuthi ukudla okuyisimanje noma kwesinye isikhathi kubalulekile ngenhlalakahle yengane yakho, kodwa isikole asihlinzeki isikhathi sokudla okulula, ulethe lolu daba kulabaphathi besikole ukuze indodana yakho noma indodakazi yakho ibe nayo i-fast mid-morning kanye naphakathi kwantambama-ntambama.
- Qonda ukukhushulwa kwezingane zakho .Lokhu kubaluleke kakhulu uma indodana yakho noma indodakazi yakho izobe idla ukudla kwasemini esikoleni noma uma ezinye izingane zingase zilethe ukudla okulula noma umuthi wokuzalwa ukuze wabelane ekilasini. Khuthaza ingane yakho ukuba ibuke ukudla okuvame ukukhipha ama-migraines, njenge-cheese asebekhulile, ukudla okucutshungulwa, ukudla okuphulukisiwe, amantongomane, ushokoledi, omisiwe, izimpahla eziphekwe ngesinkwa nokudla okuqukethe i-monosodium glutamate (MSG).
- Hlala kahle-hydrated . Ukuthola uketshezi okwanele usuku lonke kungasiza ekuvimbeleni ukudluliswa kwamagciwane. Khuluma nothisha mayelana nokugcina ibhodlela lamanzi edeskini lomntanakho ukuze akwazi ukuthatha amaspsi avamile.
- Gwema i-caffeine . I-caffeine ingabangela abantu abathile, futhi njengoba izingane zincane kakhulu futhi zibhekene kanzima nomthamo kunabantu abadala, khubaza ingane yakho ukuthi ingaphuzi utshwala obukhulu.
- Gwema ukukhanyisa kwe-fluorescent . Uma ekilasini ikhanyiswa izibani ze-fluorescent futhi ingane yakho izwela ukukhanya, kungase kudingeke ukhulume nesikole ngokusebenzisa ukukhanya okunye.
- Isikhathi esithile sokugcina nsuku zonke . Njengoba kungase kube usizo ukugcina izinga lokucindezeleka kwengane yakho liphansi, zama ukungahlehlisi imisebenzi eminingi emva kwesikole.
Thola Izinkomba Zokuqala
Kubalulekile ukusiza izingane zakho zifunde ukukhomba izimpawu zabo zangaphambi kwekhanda futhi ziqaphele izimpawu zekhanda le-migraine elizayo.
Kodwa-ke, ungazivumeli wena noma ingane yakho ibe yinto eguquguqukayo emizwa yomzimba evamile, ingazifaki njengezibonakaliso zomuntu ozitholayo.
Izimpawu zokuxwayisa ezivamile zihlanganisa:
- intamo eqinile
- ukukhathala nokugaya
- ukuvuthwa njalo
- ukukhala ezindlebeni
- imizwa ephansi noma ecasulayo
- ubunzima bokugxila
- izindawo ezikhanyayo noma ukukhanya okukhanyayo noma umbala obuthinta amehlo
- ukugubha noma ukuphazamiseka kwezandla, izinyawo noma ubuso.
Ungase ufune ukugcina idayari ye-migraine ukusiza ukulandelela izimpawu zekhanda langaphambi kwengane yakho namaphethini we-migraine.
Dala uhlelo lokusebenza
Ngaphezu kwakho konke, faka ukuxhumana okuhle nesikole sakho. Yiba nomhlangano uthisha wengane yakho kanye nabanye abasebenzi besikole ekuqaleni konyaka wesikole ngasinye ukuqinisekisa ukuthi baqonda imisindo yekhanda le-migraine.
Nika isikole uhlu olulotshiwe lwezibonakaliso eziyisixwayiso ukuze ubasize baqaphele i-migraine ezayo, kanye nencazelo yezibonakaliso ezivame ukubhekana nendodana noma indodakazi yakho.
Landela I-Protocol kanye Nomsebenzi Nesikole
Thola ukuthi yiziphi izinyathelo esikoleni ezingathanda ukuba ingane yakho ilandele uma i-migraine ishaywa. Isibonelo, uma ingane yakho iqala ukubona izimpawu zesifo sekhanda esikoleni, kuthiwani? Ingabe ingane ingaya kuphi usizo? Kuzodingeka ukwazi ukutshela ingane yakho ezobasiza, kungakhathaliseki ukuthi kuyoba uthisha weklasini, unobhala wehhovisi noma umhlengikazi wesikole.
Chaza uthisha ukuthi uma kwenzeka izimpawu zekhanda langaphambili, ingane yakho ingadinga ukuthatha izinyathelo ezithile zokusiza ukuvimbela i-migraine ukuthi ingenzeki. Buza uthisha ukuthi ingane yakho kufanele ihambe kanjani ngezinto ezinjengalezi:
- Ukubamba isiphuzo esheshayo
- Ukuthola isiphuzo samanzi
- Ukuya endaweni ethule, cima izibani bese uthola ukubamba okusheshayo
- Ukwenza ama-yoga noma izindlela zokuphefumula nokuphumula ukuze kuqede ukucindezeleka
Buza udokotela wezingane zakho ukukusiza ukuthi unqume ukuthi imiphi imithi okufanele inikezwe esikoleni. Uma kunjalo, kuzodingeka uqiniseke ukuthi yikuphi amafomu evumela ukuthi agcwaliswe nokuthi kukhona ukunikezwa kwemithi ngesandla. Le mithi kumele ithunyelwe ngemilayezo ebhaliwe ngokucacile mayelana nokuthi yiziphi izimpawu okufanele zenze ukuphathwa kanye nokuthi imithi kufanele inikezwe kanjani (inani nemvamisa). Qinisekisa ukuthi ubuyisela emuva esikoleni phakathi nonyaka ukugcina ukuhlinzeka kwesikole semithi yengane yakho.
Nini Ukufuna Usizo Esikoleni
Vumela abaphathi besikole bazi ukuthi yini izimpawu okufanele zibenze ukuba zixhumane nawe ngokushesha, njenge:
- Ikhanda elingathuthuki emva kwamahora amabili, naphezu kokwelashwa
- Izimpawu ezihluka kakhulu kusukela ekuboniseni okwenzekayo kwengane yakho nge-migraine
- Izimpawu eziqine kakhulu, ezifana nezinguquko ezibukwayo, ukuhlanza, inkulumo ephikisiwe, umkhuhlane, noma ubuthakathaka noma ukukhubazeka
- Ukwandisa imvamisa ye-migraines
- Kudinga ukutholakala okusha kwemithi
Okubalulekile
Ngokuhlela okuthuthukile, kuningi abazali abangayenza ukuze banciphise izinselele izingane zabo kanye nentsha ebhekana nazo ngenxa yezinhlungu zekhanda. Ukunika indodana yakho noma indodakazi yakho indlela yokuqaphela nokuvimbela umfutho wokugwedla, nokuthi yini okufanele uyenze uma umuntu ehlasela, uzobeka isisekelo somnyaka wesikole ojabulisayo nangempumelelo.
Imithombo:
I-American Academy of Pediatrics. (Okthoba 2007). I-Parenting Corner Q & A: Izimo zekhanda ezingapheli.
I-American Family Physician. I-Migraine Headache ku-Children and Adolescents. 2002 Feb 15; 65 (4): 635-636.
Haslam, RHA "Ukuphathwa ikhanda." UNelson Bookbook of Pediatrics . 17th ed. Ed. John Noble. I-Philadelphia: Saunders Elsevier, 2004. 2012-2014
I-National Sleep Foundation. (Dec 2006). Izingane ezisencane zilala Nezibonelo .