Ukuphila Kwezinguquko Ze-Fibromyalgia Neyokuphela Kwokukhathala Syndrome

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Ukwenza Izinguquko Ezifanele

Uma une- fibromyalgia (FMS) noma isifo esingapheliyo sokukhathala (i-CFS noma i- ME / CFS ), uzwa okuningi ngesidingo sokushintsha kwendlela yokuphila.

Leli gama elihle kakhulu, kanti futhi lo mcabango ungaba mkhulu. Yini okudingayo ukushintsha? Kudingekile ukuthi udinge ukushintsha? Kufanele uqale kuphi?

Into okufanele uyenze ukuyidiliza ibe izingxenye eziphathekayo. Uma usuqala ukukhomba izici zokuphila kwakho okungase kube negalelo ezithombeni zakho, ungaqala ukwenza izinguquko ezinhle. Ukuphila komuntu wonke kuhlukile futhi zonke izimo ze-FMS noma i-ME / CFS zihlukile, ngakho-ke ayikho indlela eyodwa-evumelana nayo yonke indlela. Noma kunjalo, ukubheka izinto ezehlukene kulesi sihloko kungakusiza uqale ukwenza izinguquko ukusiza ukuthuthukisa izinga lakho lokuphila.

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# 1: Zizihlanganise

I-Pacing imane ihlehlise phansi kuze kube yilapho umsebenzi wakho wezinga lomdlalo kungcono umdlalo wezinga lakho lamandla. Kungumqondo olula, kepha iningi lethu sinempilo enhle futhi sinciphise kakhulu, kuwumgomo onzima ukufeza.

Ukugula okungapheli akusishintshi iqiniso lokuthi sinezinto ezithile okumelwe zenziwe kuphela. Lokho esikujwayele ukukwenza kuyinto yokuzikhandla ukwenza konke ngezinsuku ezinhle - Ngikhumbula ngiziqhenya eminyakeni embalwa eyedlule ukuthi ngizohlanza ikhishi futhi ngenze izinto ezingu-9 zokuhlanza ngosuku olunye. Inkinga yaba, ngangibekwe embhedeni ngezinsuku ezintathu ezilandelayo ngoba ngangenza okungaphezu kwalokho umzimba wami ongasingatha. Lokhu ngezinye izikhathi kuthiwa umjikelezo we-push-crash-push, futhi kubalulekile ukuphumula kulokho.

Amasu amaningi okuhamba nge-pacing angakusiza ukuphatha imithwalo yemfanelo yakho ngendlela engcono evikela impilo yakho. Ngokuzifaka ekuphileni kwakho kwansuku zonke, ungafunda ukwenza izinto ngenkathi uhlala ngaphakathi kwemingcele yakho yamandla. Ungafunda ngalezo zindlela lapha:

• Zihlanganise ngeFMS & ME / CFS

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# 2: Ukugcina umsebenzi

Enye yezinkathazo ezinkulu kakhulu iningi lethu lokugula okungapheli yilokhu, "Ngingakwazi yini ukuqhubeka ngisebenza?" Imisebenzi yethu isinika izinto eziningi esizidingayo - imali engenayo, umshuwalense wezempilo, ukuzibiza, njll.

Ngamunye wethu kufanele athole impendulo yethu kulo mbuzo. Abaningi bethu baqhubeka besebenza, mhlawumbe ngendawo yokuhlala efanelekayo kubaqashi bethu; abaningi bashintsha imisebenzi noma izikhundla, thola indlela yokusebenza amahora ambalwa noma okuguquguqukayo noma ubheke izindlela zokusebenza ekhaya. Abanye bathola ukuthi abakwazi ukuqhubeka besebenza.

Ukugula okudambisa amandla njenge-FMS kanye ne-ME / CFS kuhlanganiswa ngaphansi kwe-Americans With Disability Act (ADA), okusho ukuthi unelungelo lokuhlala ngokufanele kumqashi wakho. Lezi zindawo zokuhlala zingakusiza uqhubeke usebenza. Ukwenza ushintsho oluthile lokusiza ukuphatha izimpawu zakho kungenza kube lula kuwe ukuthi usebenze.

• Yazi amalungelo akho: I-ADA & FMS / ME / CFS

Uma izimpawu zakho zibe nzima kakhulu ukuba uqhubeke usebenza, ungase ufanelekele ukukhubazeka kwezenhlalakahle noma i-Supplemental Security Income (kulabo abanomlando omfushane womsebenzi). Futhi, khuluma nomqashi wakho ukuthi ngabe uhlanganiswe yini umshuwalense wokukhubazeka wesikhathi eside futhi ubheke ezinye izinhlelo zokukhubazeka.

• Ukufakazela Ukukhubazeka Nge-Fibromyalgia noma Isifo Sokuphela Kwokukhathala

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# 3: Ukudla kwakho

Nakuba kungekho ukudla okukodwa okuboniswe ukunciphisa izimpawu ze-FMS noma i-ME / CFS, iningi lethu lithola ukuthi ukudla ukudla okunempilo kusiza, futhi nokugcizelela noma ukugwema ukudla okuthile noma amaqembu okudla kusisiza sizizwe singcono.

Kuyinto evamile ngathi ukuba sibe nokukhathazeka kokudla okungenza kube nzima izimpawu ze-FMS / ME / CFS futhi kubangele izimpawu zabo.

• Ukudla kwakho Ukuphatha Izimpawu
• Thola Ukukhathazeka Ukudla Ngokudla Ukudliwa

Abanye bethu banenkinga yokukhumbula i- multitasking kanye nesikhathi esifushane (ukusebenza) , futhi lokho kungenza ukupheka kunzima kakhulu. Yengeza lokho ebuhlungu, ukukhathala, namandla aphansi, kanti futhi kaningi kungaholela ekudleni okungcono okunempilo okuncane. Abaningi bethu bathole izindlela zokunqoba lezi zithiyo futhi banamathele emikhuba yokudla okunempilo.

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# 4: Ukuzivocavoca

Uma ukhathele ukukhathala nobuhlungu obubi kakhulu njalo uma uzikhandla, kubonakala kungenangqondo ukuphakamisa ukuvivinya umzimba. Into ebalulekile ukwazi ngokuzivocavoca, ukuthi, akudingeki ukuthi kuhilele amahora wokukhukhumeza e-gym - engasebenzi kithi.

Kunalokho, udinga ukuthola izinga lokuzivocavoca. Uma kungu-2 imizuzu yokwelula ukuqala, noma umcimbi nje ulula 2, okubalwayo. Isihluthulelo kufanele sihambisane nayo futhi hhayi ngaphezu kokuzikhandla. Ngokuhamba kwesikhathi, ungakwazi ukwandisa inani okwazi ukukwenza. Futhi uma kungenjalo, kulungile.

Ikakhulukazi nge ME / CFS, ngisho nemizuzu embalwa yokuzivocavoca ingenza uzizwe unzima kakhulu izinsuku ezimbalwa. Lokhu kungenxa yesimpawu esibizwa nge -malaise post-exertional , okwenza ukwazi ukuphulukiswa ekuzikhandla njengabantu abaningi. Qinisekisa ukuthi uyithatha kancane kancane nangomusa, bese uphindela emuva uma lokho okwenzayo kukushaya.

I-Caveat: Endabeni enkulu ye-ME / CFS, ukuvivinya kwanoma yiluphi uhlobo kungase kube inkinga. Sebenzisa isahlulelo sakho esingcono kakhulu, futhi uma unodokotela abakhulu, sebenzisana nabo ukuthola ukuthi yini efanelekile kuwe.

Ukuzivocavoca kubalulekile kithi, noma ngabe kufanele siqaphele. Ucwaningo oluningi lubonisa ukuthi amazinga afanele okuvivinya umzimba angasiza ekunciphiseni izimpawu ze-fibromyalgia nokwandisa amandla. Lapho imisipha yakho ingumngcele futhi i-toned, ijwayele ukulimaza kancane futhi ingabi nengozi yokulimala. Ngaphandle kwalokhu, siyazi ukuthi ukuvivinya umzimba kuhle kumpilo yethu jikelele, futhi into yokugcina esiyidingayo yizinkinga zempilo.

• Ukusebenzisa nge-FMS noma i-ME / CFS

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# 5: Thola Ukulala Okuhle

Isici esiyinhloko kokubili i-FMS ne-ME / CFS ayivuseleli ubuthongo. Kungakhathaliseki ukuthi silala amahora angu-16 ngosuku noma amahora ambalwa nje ngesikhathi, asizizwa siphumule. Labo bethu abane-FMS bavame ukubhekana nezinkinga eziningi zokulala ngaphezu kwalokho, okwenza izinga lilale i-rarity.

Ukucabangela kabi ukuthi ukulala kwekhwalithi kungenye yezindlela ezinhle kakhulu kulezi zimo. Nakuba singeke sikwazi ukuxazulula zonke izinkinga zethu zokulala, singenza okuningi ukuze sithuthukise inani nekhwalithi yokulala kwethu.

• Ukunqoba Izithiyo Zokulala
• Ukudala imikhuba emihle yokulala

Ezinye zezindaba zakho zokulala zingadinga usizo lwezokwelapha. Uma unezimpawu zokuphazamiseka kokulala, udokotela wakho angase akhombise isifundo sokulala ukuze asize ukuhlonza kahle ukuthi kwenzekani. Ukuthola ukwelashwa okufanele kungenza umehluko omkhulu endleleni olala ngayo nokuzizwa ngayo.

• Ukuthola isifundo sokulala se-FMS & ME / CFS
• Abafundi baphendule: Ukulala Okuhlangenwe nakho Okufundwayo
• I-Apnea yokulala ne-Fibromyalgia
• I-Restless Legs Syndrome ne-Fibromyalgia

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# 6: Ukubhekana namakhono

Noma ubani ohlala nesifo esingelapheki, esilimazayo kufanele avumelane nokulinganiselwa kwempilo kanye nezinguquko, futhi lokho kungaba nzima. Ukugula kungasenza sibe nesaba, singalondekile, singathembi, sigxilile futhi sibi ngathi.

Njengoba nje kudingeka sifunde ama-pacing amasu futhi sithuthukise ukudla kwethu, kudingeka sithuthukise amakhono amakhono okubhekana nawo. Lokhu kungase kusho ukuguqula umbono wakho ezintweni, futhi abantu abaningi badinga usizo lokwenza lokho kulungiswa. Abahlengikazi bezokwelapha bangasiza, ngokusebenzisa ukwelashwa kwamazwi wendabuko noma ukwelashwa kwengqondo yokuzicabangela (CBT).

• Thuthukisa Amakhono Okubhekana Nezolimo

Lokhu akusho ukuthi i-CBT kufanele isetshenziswe njengokwelashwa okuyisisekelo kulazi zifo! Lona umkhuba wokuphikisana, ikakhulu uma kuziwa kuMe / CFS.

• I-CBT ye-ME / CFS
• I-CBT ye-FMS

Ingxenye yokubhekana nokugula kwakho ifinyelela ukwamukelwa. Lokho akusho ukuzinikela esimweni sakho - kungcono ngokuvuma ukuthi isimo sakho siyini futhi wenze konke ongakwenza ukuze uthuthukise, kunokuba ulwe noma ulinde ngokungenakusiza ukuze uthole ukwelashwa okuyisimangaliso. Ukuhlola kubonisa ukwamukelwa yingxenye ebalulekile yokuphila nokugula okungapheli nokuqhubeka phambili nokuphila kwakho.

• Ukuthola ukwamukelwa

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# 7: Izinto Ezincane, Impembelelo Enkulu

Njengoba nje izinto ezincane ezibonakalayo empilweni yakho yansuku zonke zingadala izimpawu zakho, izinguquko ezincane empilweni yakho yansuku zonke zingasiza ekunciphiseni. Lokhu kungasho ukushintsha indlela ogqoka ngayo noma ukuthola izindlela zokuzigcina ungashisi kakhulu noma ubanda.

• Sika Izinhlungu Ezihlobene Nezimpahla
• Ukuzwela kokushisa

Kungakhathaliseki ukuthi kuyinkimbinkimbi kangakanani noma ayizincane izinto zakho ezibonakalayo zingase zibonakale, omunye umuntu onalezi zimo uye waziphatha nazo. Yingakho kubalulekile kithi ukuthi sifunde kusuka komunye nomunye.

• Abafundi Baphendula: Amathiphu Wokunquma Ubuhlungu Ohambisana Nezimpahla
• Abafundi Baphendula: Ukwabelana Ngezinto Ezisizayo

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# 8: Amaholide

Izikhathi ezimatasa kakhulu njengenkathi yeholide kungaba nzima kithi. Ukuthenga, ukupheka, ukuhlobisa kanye namanye amalungiselelo kungathatha amandla amaningi kangangokuthi asinayo enye eyayiyohlala ejabulela lezo zinsuku ezikhethekile.

Kodwa-ke, uma sifunda ukuhlela nokubeka phambili, singayenza ngalezi zikhathi ezimatasa ngezinkinga ezimbalwa.

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# 9: Ukuphatha ukucindezeleka

Ukucindezeleka kugcizelela izimpawu eziningi zethu nge FMS noma ME / CFS kanye nokugula okungapheli kungangezelela ukucindezeleka okuningi empilweni yakho. Kubalulekile ukufunda ukuthi unganciphisa kanjani amazinga akho okucindezeleka futhi usebenze kangcono ngokucindezeleka ongeke ukwazi ukuqeda.

Qalisa lapha, ngezinsiza zokuphathwa kokucindezeleka, ukucindezeleka kobudlelwane, nokucindezeleka kwemali:

• Ukubhekana Nokucindezeleka

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# 10: Ukuthola Ukusekela

Ungasebenzisa isikhathi sakho esiningi ekhaya noma uzizwe uhlukaniswe nabanye abantu ngenxa yokugula kwakho. Kunzima ukuthola abantu emiphilweni yethu abaqonda ngempela ukuthi siyini.

Ngamaqembu asekela emphakathini wakho noma ku-inthanethi, ungathola abantu abazokuqonda futhi bakusekele. Lokhu kusekelwa kungakusiza uzizwe ungenasiphelo, uthuthukise umbono wakho, futhi uthole izindlela ezintsha zokwelapha noma amasu okuphatha.

• Thola iqembu lokusekela
• Qala iqembu lokusekela
• I-FMS & ME / CFS ku-Facebook