Kunesithakazelo esengeziwe ngokwengeziwe ezindleleni eziphelele noma ezingezona zendabuko zokwelapha izinsizwa, njengokusikhipha, ukuphathwa kokucindezeleka, noma ukukhwabanisa. Izikhathi eziningi, lezi zindlela zokwelapha zinconywa, ngaphezu kwemithi ye-migraine, ukusiza ukukhulisa impumuzo yakho yobuhlungu.
Ukuzindla kungenye indlela yokwelapha ehambayo evuselelayo. Ngenkathi kungekho ucwaningo oluningi lokuzindla kanye ne-migraines, kufanelekile ukuphenya futhi kungase kudingeke uzame-uma kukhona, ukuzindla kuyisizathu esihle sokuthola ukuthula ezweni elingaphandle kancane.
Kuyini Ukuhlakanipha?
Ukucabangela ngokuyinhloko kuhlanganisa nokuqaphela ngokuzithoba imizwelo yomuntu, izimo zomzimba, ukuzwa, imicabango, ukuqonda, kanye nemvelo phakathi naleso sikhathi. Lo mqondo wokuvuleka futhi uhlala kulo mzuzu wanamuhla ukholelwa ukuthi kukusiza ukuba uhlakulele amasu angokomzwelo nokuqonda okuhambisana nokubhekana nezimo ezicindezelayo. Ngokuphefumula okujulile ne-yoga, umzimba ukhulula ekusizeni ukunciphisa izimpawu zomzimba zokucindezeleka.
I-Science Yenza Ukuzindla Ngezindleko Zakho Zemigraines
Kwesinye isifundo se- Headache : I-Journal of Head and Face Pain, abadala abangu-19 abane-migraines ye-episodic babenomsebenzi wokuthola ukunciphisa ukucindezeleka kwengqondo (MBSR) noma "ukunakekelwa okuvamile." Iqembu lokulawula (abahlanganyeli abathola ukunakekelwa okuvamile kwe-migraine) banikezwa ukungenelela ekupheleni kwesifundo kodwa babuzwa ukuba bangahlanganyeli kunoma yiliphi igigaba le-yoga noma lokuzindla ngokwabo.
Bonke abahlanganyeli babe nomlando we-migraine ne-aura noma i-migraine ngaphandle kwe-aura, okungenani u-4 kuya ku-14 uhamba kancane ngenyanga okungenani unyaka owodwa-ngakho imali ephawulekayo.
Abahlanganyeli boke bavunyelwe ukuragela phambili ukuthatha imithwalo yabo yokuzivikela nokuvimbela migraine njengenjwayelo-futhi iningi lithatha uhlobo oluthile lwemithi yokuvimbela imithi .
Ukungenelela kwe-MBSR kwakuyi-8-week weekly mind / body protocol ehlanganisa ukufundiswa kokuzindla kwengqondo kanye ne-yoga. Abahlanganyeli bahlangana ngeseshini samahora angu-2 kanye nehora eli-6 "lokukhumbula isikhathi". Babuye babuzwa ukuba benze imisebenzi yemizuzu engama-45 yosuku lokuzindla ne-yoga. Ababambe iqhaza nabo bagcinwa ingosi yansuku zonke.
Iklasi lokuqala le-MBSR laqala ngokucabangela ukuphefumula, ukukhumbula okucatshangwayo, kanye nokuskena komzimba ("ukubhekisisa ngokucophelela izingxenye zomzimba ezahlukene"). Amakilasi alandelayo awakhiwe ngalezi zenzo futhi akhuthazwa ukuhlanganiswa kwengqondo nokuzindla emisebenzini yansuku zonke, njengokugeza noma ukugeza izitsha.
Inhloko evelele yale nkambo yayihilelekile ekufundiseni abahlanganyeli ukusebenzisa amakhono we-MBSR njengendlela yokunciphisa imiphumela emibi yokucindezeleka nokuthuthukisa amasu okubhekana nokubhekana nokucindezeleka ngesikhathi sokucindezeleka. Lokhu kwenziwa ikakhulu ngokuthi "kubuyiselwa emuva kwisigqi semvelo sokuphefumula."
Abahlanganyeli abathola ukungenelela kwe-MSBR babe nemigraines emincane encane kanye ne-1.4 encane migraines ngenyanga kunabo "ababenakekelwa njalo."
Nakuba kubalulekile ukuqaphela ukuthi le miphumela ayifinyelelanga ukubaluleka kwezibalo.
Lokhu kungenzeka ngenxa yesayizi encane yesampula, isici sangempela sokukhawulela kulolu cwaningo.
Lokhu kusho ukuthi lolu cwaningo lubonise ukuthi abahlanganyeli ababenokuzindla babenokuhlasela okuncane okunciphisa, kanye nokunciphisa ukukhubazeka, njengoba kutholakale score yabo ye- MIDAS -futhi lokhu okutholakele kwakubalulekile. Ngaphezu kwalokho, labo abathola i-MBSR babike ukuthi bakhuphuka ngokweqile nangokwengqondo, uma kuqhathaniswa neqembu lokulawula.
Okubalulekile
Nakuba ukuzindla okucabangayo kanye ne-yoga kunethuba lokuba yimithi yokwelapha ye-migraines, izifundo eziningi-ikakhulukazi lezo ezinenani elikhulu labahlanganyeli-kudingeka zenziwe ukuthi zisho lokhu ngokuqinisekile.
Awusiye wedwa uma unzima ukuthola inhlanganisela efanele yezokwelapha ze-migraines yakho. Masibe nethemba njengoba izifundo eziningi zenziwa ngezinhlobo ezintsha, ezingezona zendabuko zokwelashwa kwe-migraine.
Imithombo:
UMbhishobhi M, et al. Ukucabangela: incazelo ehlongozwayo yokusebenza . Psychology Clinic: Isayensi Nokuzikhandla. 2004; 11: 230-241.
U-Hofmann SG, uSawyer AT, u-Witt AA, Oh D. Imiphumela ye-Therapy-Based Based Therapy mayelana nokukhathazeka nokucindezeleka: Ukubuyekezwa kweMeta-Analytical. J Consult Clinic Psychol. 2010 Ngo-2010; 78 (2): 169-83.
Wells RE, Burch R, Paulsen RH, Wayne PM, Houle TT, Loder E. Ukuzindla nge-Migraines: I-Pilot Randomized Controled Trial. Inhloko: I-Journal of Head and Face Pain . 2014; 54 (9): 1484-1495.