Ukubhekana nokulayisha ngokweqile nokukhathazeka
Ukuxoshwa okunomqondo kuyinkinga evamile ku- fibromyalgia (i-FMS) nesifo esingapheliyo sokukhathala ( ME / CFS .) Yisimpawu esingenza umphumela omkhulu empilweni yakho yansuku zonke futhi ikugcine ukwenza izinto eziningi ozijabulelayo.
Ukweqa ngokweqile kungenza uzizwe unamahloni, udidekile futhi ukhululekile. Kungabangela izinto ezihlukahlukene, ezingahlukahluka komunye wethu ukuya kwenye.
Kwenzekani Ngenqwaba Yemqondo
Ukukholelwa kwemvelo kukholelwa ukuthi kuyindlela eyinhloko ye-FMS ne-ME / CFS. Kusho ukuthi imizimba yethu isabela ngokuqinile kuzo zonke izinhlobo zokufaka - umsindo, ukukhanya okukhanyayo noma okukhanyayo, izixuku zabantu, iphunga elinamandla, imvelo ekhukhumezayo, noma izinto eziningi ezincintisana ngazo.
Ubuchopho bethu bubonakala bunzima kanzima ukucubungula okuningi kokufaka ngesikhathi esisodwa, mhlawumbe ngenxa yokungasebenzi komsebenzi we-neurotransmitter serotonin . Abanye abacwaningi bakholelwa ukuthi sinenkinga ebuchosheni bethu nalokho okubizwa ngokuthi ukuvimbela.
Ukuvinjelwa kusiza ubuchopho bakho ukuhlunga izinto ezingabalulekile. Uma uphendula ifoni, kufanele ikusize ukungazinaki ithelevishini noma ingxoxo yomndeni wakho. Kufanele kukusize unganaki umsindo ophindaphindiwe, njenge-beep enkulu. Kufanele, emva kwesikhathi esifushane, kukuvimbele ekuboneni i-buzz yezibani zokukhanya kwe-fluorescent.
Kodwa-ke, ukungabi khona kwethu kokuvimbela kusho ukuthi asikwazi ukuyikhipha lezo zinto.
Lokhu kusho ukuthi izinzwa zethu zihlambalaza ubuchopho bethu ngolwazi, kanti ubuchopho bethu abukwazi ukubhekana nakho konke.
Umphumela wukuthi awukwazi ukugxila ezintweni ezibalulekile. Kuba nzima ukucabanga, ngakho ungakhohlwa ukuthi wenzani noma uvame ukulahlekelwa umzila wakho wokucabanga. Kungabangela nokuhlaselwa kwesibindi , okungabandakanya inhliziyo ephazamisayo, ukuthuthumela, ukuthuthumela, isizungu, ukuxubha, nokwesaba.
Kamuva, kungenzeka ukuthi ukhule ubuhlungu kanye / noma ukukhathala. Ukuhlaselwa kobuhlungu ngezinye izikhathi kungaholela ekugqibeleni okukhulu kwesifo.
Ngokuhamba kwesikhathi, ungase uqale ukwesaba ukuthi uzoba nesibindi lapho uhlangabezana nezimo eziye zabangela ngaphambili. Lokhu kungakwenza ukwesabe ukuya ezindaweni ezithile noma uzibeke ezindaweni ezithile noma izimo. Lena yindlela eyodwa lapho izifo zethu zingaholela ekuzihlukaniseni.
Ukusingatha ukulayisha ngokweqile
Uma uqala ukuzizwa ukhululekile, into engcono kakhulu okumele uyenze ukuzikhandla bese uya endaweni ethile ethule. Uma lokho kungenakwenzeka, ungase ukwazi ukuphefumula nokuthulisa umzimba wakho nengqondo yakho. Abanye bethu bafunda ukucabanga ngokwengqondo kulesi simo, kodwa kuthatha isikhathi nokuzikhandla.
Asinalo ukwelashwa okuhloswe ngokukhethekile ekuhloleni ngokweqile, kepha singakwazi ukuphatha ukukhathazeka okuholela kuwo. Abantu abaningi abane-FMS ne-ME / CFS bathatha imishanguzo yokulwa nokukhathazeka. Abanye abantu bathi banenhlanhla enezakhi ezithile zokuzithobisa, njenge- DHEA noma i- theanine .
Khumbula ukuthi ukwelashwa kudinga isikhathi sokusebenza, ngakho ukuthatha uma usenkingeni kungase kungakusizi okuningi. Ungase ube nenhlanhla engcono ukuthatha into yokulwa nokukhathazeka ngaphambi kokuba ungene esimweni esingaba nzima kakhulu.
Uma ukuzwa ngokweqile nokwesaba kuyinkinga evamile kuwe, ungase ufune ukukhuluma nodokotela wakho mayelana nesimiso somuthi wansuku zonke noma imithi. Izidakamizwa eziningi ezibekelwe i-FMS kanye ne-ME / CFS nazo zingasiza ngokukhathazeka.
Ukugwema izimo ezithile kungadingeka kuwe. Isibonelo, uma isitolo sokudla esiphezulu siyisiqalo esivamile, ungadinga ukuthenga ngesikhathi sokuhamba kancane, njengokusa ekuseni noma ebusuku. (Bheka ukuthi yini enye engakusiza ngokuthenga izitolo.)
Ukugwema kungadingeka kepha kungaba yinkinga uma uzithola ukugwema okuningi - njenganoma iyiphi indawo engase ijabulise noma ifakwe.
Uma uzithola uhlukaniswa nokugwema, noma ulahlekelwa izinto ezibalulekile kuwe, ungase uzuze ekululekisweni kochwepheshe.
Into ebalulekile okumele uyikhumbule yukuthi, ngezokwelapha kanye namasu okuphatha, lesi simpawu sinokuphathwa. Kungathatha isikhathi ukuthola ukuthi yini okusebenza kahle kuwe, kodwa ekugcineni, ungabuyisa ukulawula impilo yakho.
Imithombo:
I-Carrillo-de-la-Pena MT, ne-al. Umagazini wezinhlungu. 2006 Jul; 7 (7): 480-7. Ukuxhomekeka kokuqina kwezinto ezibonakalayo ezikhishwe ngamakhompyutha ezigulini ze-fibromyalgia: ukuhlolwa kwe-hypothetical hypothetical concept hypothesis.
Neblett R, et al. Umagazini wezinhlungu. 2013 Meyi; 14 (5): 438-45. Isisombululo se-central senitization (CSI): ukusungula izindinganiso ezibalulekile zomtholampilo zokukhomba isifo senzwa yokuzwela phakathi kwesampula esiphuthumayo esingumhlalaphansi.