Njengoba kungenzeka wazi, ukukhululeka okuvela kumpawu ze-IBS kungaba nzima ukufika. Ekhungathekile ukungabi nemithi ephumelelayo, abantu abaningi abane-IBS baphendukela kwezinye izinhlobo zokwelashwa. Enye indlela yokwelapha abanye abantu abaye bayibheka kuyo ukusebenzisa umkhuba wokuzindla njalo.
Abacwaningi baye baqhuba izifundo ukuze babone ukuthi ngabe indlela yokwelapha esekelwe ekuzindleni ingaba usizo kubantu abane-IBS.
Izivumelwano eziyinhloko ezitholwe abacwaningi yizo ezibhekwa njengezokwelapha ezisekelwe engqondweni, ezihlanganisa ingxenye yokuzindla. Izindlela zokwelapha ezisekelwe engqondweni ziye zaboniswa ukuthi ziphumelela ekunciphiseni izimpawu zezinkinga ezihlukahlukene ngokomzimba nangokomzwelo.
Lapha, sizobheka lezi zinhlelo zokwelapha, ubone ukuthi yiziphi izifundo zocwaningo zocwaningo okufanele zinikele ngokusebenza kwazo, futhi uxoxe ngokuthi yini ongayilindela uma uzama ukwelashwa okunjalo. Lokhu kuzokusiza ukuba wenze isinqumo esinolwazi sokuthi ukwelashwa okugxilwe ekucabangeni kungakalungile yini noma cha.
Yini Ukuzindla Ngengqondo?
Ubuchopho bethu buvame ukugxila ekubhekeleni okuzayo noma okukhanyisa kulokho okwedlule, kunokugxila kulokhu okwamanje. Ukucabanga kungumkhuba wokuzama ukuletha ukunakwa kwakho kuzo zonke izikhathi zakho okwamanje.
Lo mkhuba ukhuthaza ukuba wazi, futhi wamukele ngaphandle kokwahlulela, konke okuhlangenwe nakho kwakho, imicabango, nemizwelo ngaphandle kokuphendula kubo. Izindlela zokwelapha ezisemqondweni ziyizinhlelo zokwelapha ezikusiza ukuba uthuthukise amakhono okucabanga okuthuthukisiwe. Ngokuyinhloko, bakufundisa izindlela ezintsha zokubhekana nokucindezeleka.
Kungani izifo ezisekelwe enhliziyweni zisiza i-IBS?
Izindlela zokwelapha ezisemqondweni zicatshangelwa ukuthi zithuthukise ikhono lakho lokugxila, zithuthukise ikhono lakho lokuzizwa likhululekile, zithuthukise ukuzethemba kwakho, futhi zenze ukunciphisa ukuzwela ubuhlungu. Kuye kwaboniswa ukuthi iphumelela ekunciphiseni ukukhathazeka, ukucindezeleka, ukucindezeleka, ubuhlungu, kanye nezimpawu zezinye izimo zempilo ezingapheli, njenge- fibromyalgia nesifo esingapheliyo sokukhathala .
Ucwaningo lubonise ukuthi ukucabanga nokuzindla kushukumisa izinguquko ngaphakathi kobuchopho-izinguquko ezithinta indlela esicubungula ngayo izinzwa, imicabango yethu, nezimpendulo zethu ezingokomzwelo. Kuye kwacatshangelwa ukuthi lezi zinguquko zingabangela ukunciphisa izimpawu ze-IBS.
Kumuntu onayo i-IBS, ukuphathwa kwengqondo okugxilwe engqondweni kuncike ekusizeni ukunciphisa ukukhathazeka okuhlobene nezimpawu zokugaya ukudla. Ngenxa yokuphendula kwengqondo yomzimba wethu, ukukhathazeka okunjalo kungabangela kakhulu izimpawu zokugaya umuntu umuntu one-IBS akhathazeke kakhulu ngaye. Imfundiso yezinkinga ezisekelwe kwengqondo ye-IBS yukuthi uma uhlangabezana nokunciphisa okuncane ekuzwayo ngokomzimba okuhlobene nesistimu yakho yokugaya, uzothola izimpawu ezingadingeki.
Izinhlobo Zokwelashwa Okugxile Engqondweni
Izindlela zokwelashwa ezigxile engqondweni zibandakanya ukunciphisa ukucindezeleka kwengqondo (MBSR) kanye nokwelashwa kwengqondo esekelwe engqondweni (MBCT).
I-MBSR uhlelo lweqembu olwakhiwa nguJon Kabat-Zinn eNyuvesi yaseMassachusetts Medical Centre. I-MBCT ineza abaqondisi bezokwelapha zokuziphatha kwengqondo (CBT) emisebenzini engqondweni nasekuzindleni. Nakuba ikakhulukazi esetshenziselwa ukwelashwa kokucindezeleka, i-MBCT iye yafundwa njengokwelashwa kwe-IBS.
Ucwaningo Luthini?
Ucwaningo oluthile luye lwaqhutshwa ekusetshenzisweni kwemithi yokwelapha engqondweni. Ngeshwa, akuzange kube nokuvumelana okuningi ngokwemiklamo yokucwaninga nabantu. Kodwa-ke, kuye kwaqhutshwa izibalo ezimbili eziye zazama ukudonsa ndawonye ucwaningo olukhona ukuze zifike ngeziphetho ezithile zokuqala.
Lezi zici ezimbili zokuhlaziya zafinyelela eziphethweni ezifanayo mayelana nocwaningo olwenziwe kuze kube yimanje ekusebenziseni izindlela zokwelapha ezisekelwe kwengqondo ye-IBS. Ukwelashwa okunjalo kubonakala sengathi kunciphisa ukuqina kwezimpawu ze-IBS , kufaka phakathi ubuhlungu, nokuthuthukisa ikhwalithi yokuphila kwabahlanganyeli bokufunda. Ngaphezu kwalokho, ukuthuthukiswa okuhlangenwe nakho kwabahlanganyeli bezocwaningo kwaqhubeka ngisho nangemva kokungenelela kokuqala. Umbiko owodwa uphawule ukuthi izivumelwano ezihleliwe ze-MBSR ne-MCBT zisebenza kangcono kunanoma yiziphi izinyathelo ezingaphezulu kwe-eclectic.
Kuthiwa ukuthi ukuphathwa kwengqondo-ngokunciphisa ukusabela komuntu emicabangweni yabo, imizwelo, nokuzwela komzimba-kuholela ekunciphiseni kwe-hypersensitivity ye-visceral okuyinto uphawu oluphawulekayo lwe-IBS. Ukunciphisa le-hypcerensitivity ye-visceral kucatshangwa ukuthi kuholele kokubili izimpawu zomzimba ezinciphile nokuthuthukiswa izinga lempilo yomuntu.
Yini Okumele Yilindele Kuhlelo lwe-MBSR
I-MBSR idinga ukuzibophezela kwamasonto ayisishiyagalombili. Lolu hlelo lubanjwa uthisha oye waqeqeshwa kwiprothotho yokwelapha. Lolu hlelo lunikezwa ngezigaba zamaqembu. Iseshini ngayinye izohlala cishe amahora amabili kuya kwamathathu lapho uzofundiswa khona imikhuba ehlukahlukene, kuhlanganise:
- Izindlela zokucabanga
- Ukuhlala ukuzindla
- Ukuskena komzimba okuqondisiwe
- Yoga omnene
Uzolindeleka ukuba wenze imizuzu engaba ngu-45 kuya ku-60 yomsebenzi wesikole usuku ngalunye lapho usebenzise khona amasu owafundisiwe ngesikhathi sesigaba. Ngemuva kweviki lesihlanu noma yesithupha, kulindeleke ukuthi uhambe kuyo yonke i-workshop yosuku. Umgomo we-MBSR ukuthuthukisa ikhono lomuntu lokugcina umqondo wesikhashana samanje, okusiza ukunciphisa ukukhathazeka, ukunciphisa ukuvuselelwa kokucindezeleka, nokuthuthukisa ikhono lomuntu lokubhekana nanoma yiziphi izinselele zokuphila okungase zilethe.
Okumele ulindele Kusuhlelo lwe-MBCT
Uhlelo lwe-MBCT luhlelwe kufomethi efana kakhulu naleyo ye-MBSR. Lolu hlelo lwenzeka esikhathini esingamasonto ayisishiyagalombili, ngezigaba zamasonto onke kanye nemisebenzi yasekhaya yansuku zonke. Ngokufanayo ne-MBSR, ungalindela ukuhamba kwansuku zonke noma kuzungeze isonto lakho lesihlanu noma lesithupha.
Njenge-MBSR, uzofundiswa amasu okucabanga, ukuzindla okuhleliwe, ukuskena komzimba, kanye nokuhlelwa kwe-yoga okulula. Inhloso eyinhloko ukuthuthukisa ukuqwashisa okungelona ukwahlulela kuwo wonke amava akho, imicabango, imizwa, nokuzwa komzimba.
Lapho i-MBCT ihluke khona kwi-MBSR ngokugxila ngokuqondile emicabangweni engalungile engabangela izimo zemizwe engadingeki. Njengoba kuchaziwe ngenhla, i-MBCT ifaka ukusetshenziswa kwamasu okuziphatha okucatshangelwayo ukuze inselele futhi ithathe indawo yokucabanga engalungile engabangela ukucindezeleka noma ukukhathazeka. Umgomo oyinhloko we-MBCT ukukufundisa ukuthi ungakwamukela kanjani futhi ugcine imicabango yakho yokuzimela kunokuzihlanganisa noma ukuphendula kubo.
MBSR noma i-MBCT?
Ucwaningo olususelwa ekucabangeni kwengqondo lwe-IBS aluzange luveze ukuthi olunye noma olunye uhlelo luphakeme kakhulu ngokusiza ekunciphiseni izimpawu ze-IBS. Ngakho-ke, isinqumo sokuthi iyiphi uhlelo lokubamba iqhaza kuyo.
Njengoba i-MBCT yenzelwe ukwelashwa kokucindezeleka, lokho kungase kukukhethe kangcono uma ubhekana nokucindezeleka njalo. Uma kungenjalo, uhlelo lwe-MBSR lungaphumelela kahle izidingo zakho.
Okukuphela kwehlelwa yilu hlelo kungukuzibophezela kwesikhathi. Kodwa, ukwazi ukuthi uzobe uthuthukisa amakhono azokusiza isikhathi eside emva kokuba ugcwalise lolu hlelo kungakusiza ukuba uhlale ushukunyiswe.
Ukuthola Usizo
IYunivesithi yaseMassachusetts Medical Centre isilokhu iqeqesha abasebenzi eMBSR iminyaka. Ungafinyelela iwebhusayithi yabo noma ungenza usesho lwewebhu olulula olufuna abahlinzeki endaweni yangakini. Qinisekisa ukuthi ukhethe udokotela oqeqeshiwe ku-protocol ye-UMass MBSR yokwelapha.
Abasebenzi be-MBCT bangaba nzima kakhulu ukuthola, kodwa ungathola olunye ulwazi ngokuthola udokotela endaweni yakho lapha.
Imithombo:
I-Aucoin M, uLalonde-Parsi MJ, uColeyley K. Ukunakekelwa Kwamakhono Okusekelwe Emthonjeni Wokuphazamiseka Kwemisebenzi Yokusebenza Kwesisu: I-Meta-Analysis. Imithi Ehambisana Nezobufakazi Nezokwelapha: eCAM , 2014, 140724.
I-Kabat-Zinn J. Inhlekelele Ephelele Ukuphila: Ukusebenzisa Ukuhlakanipha Kwomzimba Nengqondo Yakho Ukubhekana Nokucindezeleka, Ubuhlungu Nokugula. I-New York, i-NY Bantam 2013.
Lakhan SE, i-Schofield KL. Izinkinga zokwelashwa ezicatshangelwayo ekuPhilweni kokuSwashisa kweSomalization: Ukubuyekezwa okuhlelekile kanye nokuhlaziywa kwe-Meta-Analysis. PLoS ONE. 2013; 8 (8): e71834.