Ukuzimela ngokweqile kuyisimo sokuhlala njalo, uqaphele, futhi uyazi kahle indawo yakho.
Ucwaningo oluthile kodwa olusakhulayo lubonisa ukuthi ukuzithengisa umzimba kuyisici se- fibromyalgia futhi kungase kube nesibonakaliso esivamile sokweqisa ukuzwa ngokweqile .
Umqondo wukuthi ubuchopho bethu buyazi kahle izinto, ezingabandakanya izinto ezibuhlungu, imisindo, izibani ezikhanyayo, nomsebenzi jikelele.
Lokhu kungachaza ukuthi kungani imizimba yethu isabela kabi kangaka lapho abantu abaningi bengenakuzwa ubuhlungu ( okuthiwa i-allodynia ), nokuthi kungani sizwela umsindo, izindawo ezikhanyayo , eziyinkimbinkimbi nokuningi.
Nge-hypervigilance, awuboni kuphela izinto kalula, cishe ngeke ukwazi ukuguqula ukunakwa kwakho kubo. Uma kukhona ukugaya kwelinye igumbi, uzolibona ngokushesha, uphazamiseke kakhulu ngalo, futhi mhlawumbe uphazamiseke uma kungashiyi.
Okufanayo kuya ukuzwa ukucindezelwa kwe-bandist noma ukuthi indwangu igubha kanjani isikhumba sakho. Ubuchopho bethu bubona ukuthi kuyisongo, ubuchopho bethu bubeka phezu kwayo, futhi impendulo yethu yomzimba ingaphezu kokweqile kunalokho okumele kube khona.
Ezimweni eziningi, ukuzithengisa ngokuzibophezela kuhambisana nokukhathazeka. Ucwaningo olulodwa lwe-fibromyalgia, noma kunjalo, lwasikisela ukuthi singaba ne-hypervigilant noma ngaphandle kokukhathazeka.
Okuhlangenwe nakho kokuziphendulela
Ubuchopho bomuntu bubona ulwazi oluningi mayelana nemvelo yethu esingakaze siyayiqaphele.
Kunezibonakaliso eziningi kakhulu ezihlambalaza ubuchopho bethu nganoma yisiphi isikhathi esisodwa, ngakho-ke kukhona inqubo yokuhlunga - izinto ezicatshangwa ezingabalulekile zihlungiwe futhi asiziqondi.
Noma ngabe yini engqondweni yakho eyibheka njengesisongo, nokho uyakuthola ngokwengeziwe. Lokhu kungaba impendulo eyakhelwe ngabanye, kuye ngokuthi lokho ubuchopho bakho obufundile buyingozi.
Isibonelo, thatha abantu abane-arachnophobia (ukwesaba kweziphengululi.) Ngenxa yalokho, cishe cishe umuntu wokuqala ekamelweni ozobona isikhala odongeni noma into encane ehamba emagumbini ngaphesheya kwekamelo. Ubuchopho babo bahlale beqaphile, ikakhulukazi ezindaweni lapho bavame ukubona khona iziphepho.
Uma bebona isicabucabu, bangase besabe, bangase bafune ukubalekela, bangase bafune ukugoqa endaweni ephephile bese bekhala. Nge-fibromyalgia, ukuphendula ezindaweni ezivuselela ngaphezulu kungaba okufanayo.
Nginokuhlangenwe nakho kwami ngalokhu. Ngesinye isikhathi, ngangimi emgqeni ukuthenga okuthile esitolo esincane, esiyingozi lapho isisebenzi siphakamise kakhulu, umculo we-thrashy ngokushaya okusheshayo okukhulu. Ngenhlanhla, nganginomyeni wami futhi ngimnike izinto zami futhi ngamtshela ukuthi kufanele ngiphume lapho, waqonda.
Ngaphandle, ngahlala phansi odongeni, ngavala amehlo ami, ngaphefumula kakhulu kwaze kwaba yilapho bengisekho engozini yokuhlaselwa ukukhathazeka okugcwele. Njenge-arachnophobe, ngiyabona ukufana phakathi kwalokho nokuthi kwenzekani uma ngibona isikhunta.
Ukuphila Ngokungazenzisi
Iningi labazali lithola inani elithile lokuziphendulela uma kuziwa ezinganeni zethu. Uma unomntwana omusha, i-whimper encane kunazo zonke ingakulethela izindiza.
Uyabona izingozi ezincane abanye abantu abazenzayo, njenge-outlet amandla avele noma ingilazi ekugcineni kwetafula.
Ngakho-ke ngenkathi i-hypervigilance ivamile ezimweni ezithile, Akunempilo yokuchitha isikhathi eside esimweni esiphezulu se-hypervigilant. Amaphoyisa namasosha ezinkampanini zilwa njalo, yilokho okubeka engozini ye-PTSD.
Ukwethembeka kungaphazamisa ukulala, kubangele ukuziphatha okugwemayo, futhi kwenze ukuba ujabule futhi ukhathazeke. Ukuhlala uqaphile isikhathi sonke kuphazamisa. Kungenza ube nolaka futhi ulungele ukuqhuma. Ukuhlaselwa kobuhlungu kunokwenzeka.
Ukuziqaphela isimo yisifo sokugula hhayi ukugula ngokwayo.
Uma ukholwa ukuthi i-hypervigilance yinkinga kuwe, khuluma nodokotela wakho ngakho. Lokho kungasiza ukuma ukuqondiswa kokwelashwa kwakho.
Izidakamizwa azivame ukusetshenziselwa ukwelapha i-hypervigilance. Esikhundleni salokho, ukubhekana namasu nokuphathwa kokwelashwa okubangele ukuthi kunconywa.
Izindlela zokubhekana nazo zingabandakanya:
- Ukubhekana nokucindezeleka
- Yoga
- Ukuzindla
- Ukucabanga
- Ukuphefumula okujulile
Kungumqondo omuhle ukuzisusa ezimweni noma ezindaweni ezivusa ukugodla kwakho. Kodwa-ke, uma lokhu kuholela ekuzihlukaniseni noma ukugwema ukuziphatha, ungase uzuze ngokululekwa.
Ngenkathi ungase uzizwe ungenathemba ngezinye izikhathi, khumbula ukuthi, ngenkathi nomzamo, ukuguqulwa kwamandla kunganqotshwa.
Imithombo:
Borg C, et al. Ubuchopho nokuqonda. 2015 Dec; 101: 35-43. Ukugxila ngokucophelela ekuhlangenwe nakho kokuziphendulela komuntu okuzithobayo kuziguli ezine-fibromyalgia.
Gonzalez JL, et al. I-Journal yokucwaninga kwengqondo. 2010 Sep; 69 (3): 279-87. Ukuziphendulela ngokujwayelekile kweziguli ze-fibromyalgia: ukuhlaziywa kokuhlola nesimo se-Stroop ngokomzwelo ngokomzwelo.
Hollins M, Walters S. Ucwaningo lwezobuchopho lwamaqondo. 2016 Jun; 234 (6): 1377-84. Ukuziphendulela kokuhlola kushintshela isilinganiso sokuqina / ukungabi nabuhlungu kwesimo sokucindezeleka: ubufakazi be-hypothetical hypothetical concept hypothesis.