Kuora musoro hakusi chirwere chepanyama chete. Inogona kukanganisa hutano hwepfungwa, hukama, hutarisiro hwemabasa, hupenyu hwehupenyu hunoita sekurara uye kurovedza muviri, uye hupenyu hwakanaka.
Ichi ndicho chikonzero kusanganiswa kwemishonga uye maitiro ekurapa anowanzoshandiswa kurapa kushungurudzika kwepfungwa- uye kutsvakurudza kunoratidza kuti nzira iyi yakakwana inoshanda zviri nani kudarika kurapwa chete.
Kunyange zvazvo kune mishonga inobatanidza yakawanda inoshambadzirwa seinobudirira pakugadzirisa misoro, vazhinji havana huni hwezvesayenzi hwokuvatsigira. Ichokwadi kuti izvi hazvirevi kuti kurapa kumwe hakuzogadziri musoro wako. Asi, kana iwe uchizosarudza kuwedzera misoro yepamusoro musoro, zvichida zvakanakisisa kusarudza imwe yakawanikwa inobatsira kubva pane zvidzidzo zvekutsvakurudza.
Nezvo, zvitatu zvekurapa zvinowanikwa kuti zvinoshanda pakudzivirira nekudzora misoro yako ndezvekudzivirira kurapa, biofeedback, uye kugona-maitiro ekurapa.
Relaxation Therapy
Kune vanhu vanowanzopedza misoro, kunyange zuva nezuva manzwiro anorwadza anogona kuva musoro-kukurudzira-kufanana nebasa rapera, kutarisira mwana, kana kubhadhara zvikwereti. Izvi zvinonetsa zvinogona kukonzera utano hwemunhu uye hunoita kuti kuwedzerwa kwepfungwa yemwoyo uye kuwedzerwa kweropa, kufema kusina kufema, kuputika, kuomeswa kwemisimba, uye kusakwanisa kurara.
Sezvo izvi mhinduro dzepanyama zvingakonzera misoro, chinangwa chokurapa kurapwa ndechekudzivisa hurongwa hwako hwehutano pasi kudzivirira kana kuvhara misoro iyi.
Zvakakosha kuziva kuti kudzidzira kuporesa kunogona kunge kwakasiyana zvikuru kupfuura iwe unofunga. Kutaura zvazviri, kudzidza kudzipukuta unyanzvi uye hwakanyanya kuoma pane kutora mushure kumudzimai wako.
Nzira dzakasununguka dzekuzorora dzinosanganisira zvose zvakapfurikidza kufema uye kufambira mberi kwemaviri kusununguka. Nokufema zvakanyanya, munhu anodzidza nzira yekuzadzisa mapapu awo nemhepo uye ozobudisa mweya iwoyo zvakanaka uye zvishoma-izvi zvinowedzera okisijeni inoyerera kune uropi nemasumbu.
Kufambira mberi kwemuviri mushure, kana PMR, ndiyo nzira inowanzoshandiswa yekurapa kurapwa kwemusoro. MuPRR, munhu anodzidza nzira yekusimbisa nekudzimbura misumbu mumuviri wavo wose. Nenzira iyi, apo hutachiona hunotanga kupa zvipo uye muviri unopera, munhu angadzidza nzira yekuderedza kusagadzikana uku uye kudzivirira hutano kana kuderedza kushanda kwaro.
Kudzidzira kurasikirwa kunowanzodikanwa masangano evhiki nevhiki neine chiremba wepfungwa kwenguva imwechete kusvika kumwedzi mitatu. Pakati pezvirongwa, munhu anoshandisa unyanzvi hwavo hwekuzorora pamusha, kusvikira vasununguka uye vachiziva zvakakwana kuti vazviise muupenyu hwavo hwezuva nezuva.
Biofeedback
Mu biofeedback, chigadzirwa chinogadzirisa muviri wako mhinduro dzepanyama kunetseka uye dzinopa zvinyorwa izvi kwauri. Nenzira iyi unogona kukudziridza kuziva mhinduro dzemuviri wako uye kudzidza kuti ungazvidzora sei.
Iyo miviri miviri yebiofeedback inoshandiswa kudzivirira nekudzivirira misoro uye migraines ndeye EMG (electromyographic) biofeedback uye kupisa (kushandura maoko) biofeedback.
MumaEGG biofeedback, magetsi anoshandiswa pane dzimwe mitsipa, kazhinji mutsara wehuma, misara yejaya, uye mitsipa yemutsipa-idzi misungo mitatu inowedzera kusimbiswa kana uri kunetseka kana kushungurudzika. I-electrode inoyera mushushikana, uye EMG mishandisi inotumira mashoko ihwohwo kumashure kwauri, kazhinji nenzira yezwi.
Muna thermal biofeedback, chigadzirwa che biofeedback chinoshandiswa kuyananisa kutengesa kwechioko chako kana munwe-pfungwa yokuti kana wakasimbiswa kana kufunganya, maoko ako anotonhora uye anonaya. Chiratidziro chekuona pamashini EMG chinoshandiswa kutumira mashoko pamusoro pekushisa kweganda zvakare kwauri.
Kana uchinge wadzidza unyanzvi hwebiofeedback, iwe uchadzidza kuti ungaziva sei mhinduro yemuviri wako pasina makina. Zvinoda kuita nguva dzose asi zvinogona kukubatsira kuti uwane pfungwa ye simba pamusoro pemusoro wako wepfungwa.
Kuchengetedza-Maitiro Anorwara
Nehutachiona hwechirwere ichi, vanhu vanotanga kudzidza kuti vangaziva sei avo vane humwe humwe humwe humwe humwe humwe humwe humwe humwe hunoita humwe humwe hunoti hurumende hunosiyana. Zvinowanzobatanidza:
- kushungurudzika
- mafungiro asina kunaka (p., kutsamwa, mhosva, kana kuzvidya mwoyo)
- matambudziko okurara (semuenzaniso, kushaya kurara kana kurara zvakanyanya)
- nzara
- zvimwe zvokudya (eg, cheese kana chokoti)
- doro
- weather change
- zvinokonzera zvakatipoteredza kana zvinokonzerwa nemafungiro (semuenzaniso, kunhuwa , chiedza chezuva, ruzha , eyestrain)
Mushure mekunge munhu anongoronga maitiro ake, anodzidziswa kuti angakwanisa sei kutarisana nazvo kuti kuderedza misoro yepamusoro uye / kana kuremara kwakabatana nemusoro.
Kutaura zvazviri, kutarisana nezvako zvinokonzera, panzvimbo yekudzivisa , chinhu chikuru chekufungisisa-maitiro ehutano iye zvino. Izvi ndezvokuti kudzivisa zvose zvingave zvinogona kukuvadza musoro wako zvinokwanisika, zvinoderedza kushushikana, uye zvinogona kutungamirira kune mararamiro asina kurongeka.
Zvose mune zvose, zvakakosha kuti ruzivo rwekufunga-hutano hwehutano hwako hunoenderana nezvido zvako uye zvinangwa zvako. Iva nechokwadi chekutsvaga kutarisira kune unyanzvi ane ruzivo, ane mvumo, semunhu wepfungwa kana chiremba wepfungwa.
Shoko Rinobva
Paunenge uchitarisa mushonga unobatanidza musoro, iva nechokwadi chokuti utange kutsvaka rubatsiro rwechiremba wako. Kutsvakurudza kunoratidza kuti kusanganiswa kwemishonga (kana yakakodzera) uye maitiro ekurapa anonyatsogadzirisa utano hwomusoro hwomunhu. Uyezve, zvinonzwisisika kuva sarudzo pamusoro pemishonga inobatanidza iyo iwe unobatanidzwa nayo, sezvavanoda nguva yekuzvipira uye kushanda pane iwe.
Ramba uchingoramba uchishanda mukutsvaga mishonga yepfungwa. Tevera maruva ako zvakare. Kana chirwere chisina kushanda, zvakanaka. Taura nechiremba wako kuti uone imwe nzira.
Yeuka, kuchengetedza musoro wako kuenzanisa kwakanaka pakati pehupenyu, mishonga, uye maitiro ekuita. Izvi zvichange zvichitsvaga kuongorora nekugadzirisa.
> Sources:
> American Academy of Neurology. Zviratidzo-Kubva Mirayiridzo Pamusoro weMigraine Headache: Maitiro uye Maitiro Okurapa .
> America Headache Society. (2014). Headache Toolbox: Maitiro uye Zvimwe Nonpharmacologic Mishonga yeMusoro .
> Lipchik G. (May 2008). American Headache Society: Biofeedback uye Kudzidzira Kudzivirirwa Kwemusoro.
> Martin PR, et al. Kuwedzeresa ruzivo-maitiro ehutano hwemusoro wemusoro zvakare: kuumbwa kwemuedzo unongorongedzwa. BMC Neurol. 2014; 14: 233.
> Mvura JC, Penzien DB, McCory DC, & Grey RN. Kuita maitiro ekutupa musoro: nhoroondo, kudzokorora mabhuku ezvinyorwa, uye nzira yekuongorora. Headache . 2005; 45 Suppl 2: S92-109.