Kudzidzira, kudya, nekuzorora zvinogona kubatsira
Kurwara kwepanguva inokonzera kukanganisa kwemamiriyoni evanhu vanogara nemigumisiro yaro mazuva ose. Kuva mune kurwadziwa kwenguva pfupi hakusi nyore, asi kurwadziwa kusingaendi kunonyanya kuoma. Kunyange zvazvo mishonga inobatsira zvikuru kurapa kurwadziwa, kazhinji haigone kudzora zvose zviratidzo . Kana kurwadziwa kusingagumi kuri kutarisirwa, kurarama nayo kunogona kunzwa kusingagumi.
Zvimwe Zvikamu Zvekusawirirana Kusingaperi
Kurarama nekurwadziwa kusingagumi kune zvaunogona kuita. Utano husingaperi hunogona kukanganisa kukwanisa kwako kushanda, kutamba nevana vako, kufamba, kana kutotarisira iwe pachako. Urombo hunogona kukonzera izvo zvinonzi kushandiswa kwechirwere, iyo ndiyo nzira yekurapa yekuti "shandisa kana kuti kurasikirwa nayo." Kuti arege kurwadziwa, vanhu vazhinji vanogadzirisa kuwanda kwezvinhu zvavanoita pazuva. Pakupedzisira, izvi zvinokonzera kusava nesimba, izvo zvinotungamirira kumabasa mashoma, uye mhirizhonga inoumbwa.
Mamiriro emupfungwa evanhu anoita basa rakakura mumugumisiro unorwadza kusingaperi kune hupenyu hwako. Kana iwe kana mumwe munhu waunoziva ane kurwadziwa kusingaperi, unogona kuona kusagadzikana, kutsamwa, kuora mwoyo , uye kuoma kuisa pfungwa. Mafungiro emagariro ekurarama nekurwadziwa kusingaperi anogona kunge akaora mwoyo sezvinoita kurwadziwa pachako. Ichi ndicho chinokonzera kurwadziwa kusingaperi.
Kukudziridza Kuita Unyanzvi
Paunenge uchiona mufananidzo wakaipa kana iwe uchifunga nezvekurarama nemarwadzo asingagumi, ramba uchifunga kuti idzi dzakaipa-mamiriro ezvinhu.
Muzvokwadi, vanhu vazhinji vanoramba vachirarama hupenyu hune hutano, hunobatsira pasinei nekurwadziwa kwavo. Izvi ndechokuti vakawana nzira dzekutarisana nemarwadzo, kana kuburikidza nemishonga, dzimwe nzira dzokurapa, kana kusanganiswa kwemaviri.
Dzidzira
Usarasikirwa naro; Shandisa. Taura nachiremba wako kana chiremba wepanyama pamusoro pekuchengetedza chirongwa chakachengetedza iwe.
Apo unorarama nekurwadziwa kusingagumi, kurovedza muviri kunokubatsira kuti urambe uchifamba. Iyo inoitawo kuti mishonga yako iite nesimba uye mapfundo ako ashanduka, izvo zvinoderedza zviratidzo zvekurwadziwa kusingaperi. Kushanda muviri nguva dzose kunodzivirira kusashandisa syndrome, mamiriro ayo masimba anoshayiwa simba nekusaita. Masurupa asina simba anowanzoshungurudzika uye anogona kukonzera kumwe kukuvadzwa.
Tsvaga Mishonga Yakarurama
Kunyange zvazvo zvingave zvinorwadza kuedza mitemo yakasiyana, shanduro dzakasiyana siyana zvingaguma zvichikutungamirira kune mishonga inoshanda. Nokuti kune mhando dzakawanda dzemishonga inodzora kurwadziwa kusingaperi, zvinogona kutora mwedzi yakawanda kuwana imwe inokubatsira iwe. Iwe unogona kunge wakanetseka nezvekutora mishonga kwehupenyu hwako hwose, pamwe nekugara nemigumisiro yaro. Iwe unogonawo kuva nehanya nezvepinkiller inodhaka.
Kunyange zvazvo mishonga inorwadza yakawanda yakachengeteka uye inobudirira kana yakatorwa zvakanaka, iwe unofanira kutaura zvinetso kune chiremba wako. Anogona kukubatsira kuti uone zvinowedzera uye zvinotapukira zvinorwadza zvinoderedza mishonga, pamwe nekutsanangurira zvizere njodzi dzinobatanidzwa nekuzvitora. Kana iwe uine matambudziko nemishonga yako, bvunza chiremba wako nezvekuita shanduko. Kumbomira kumira kana kuchinja mishonga yako inorwadza inogona kuva nemigumisiro isingatarisirwi inogona kuva yakaipisisa, kana kunyange inotyisa.
Tsvaga nzira dzakasiyana-siyana uye dzakakwana
Rinoshandiswa riri roga kana rakabatanidzwa nemishonga, nzira dzakasiyana uye dzokurumbidza (CAM's) inogona kuva chinhu chakasimba mukudzidza kurarama nekurwadziwa kusingaperi. Mienzaniso yeCAM inowanzoshandiswa kuburikidza nekurwadziwa kusingaperi kunosanganisira kuisa masasa, magnetic therapy, mushonga wemishonga, kugadziriswa, uye mushonga wemishonga.
Dzidza Kugadzikana
Kushungurudzika kunokonzera kushungurudzika kwemisimba, izvo zvinogona kuwedzera huwandu hwekutambudzika kwaunonzwa. Kubvumira mishonga kupumha kunoderedza kunetseka uye kunoderedza kurwadziwa kwekunzwa. Kudzidza kupedza muviri wako kunogona kukubatsira kudzora marwadzo ako pasina kushandisa mimwe mishonga.
Relaxation inoshandiswa kurwadziwa inogona kushandiswa payo, kana kusanganiswa nemamwe marapirwo.
Yoga uye zvinotungamirirwa nemifananidzo zvinobatsira pakuderedza kushungurudzika uye kushungurudzika kwemasisita, zvakakonzera kukura kwehupenyu husingaperi. Yoga inoshandisa mutsara wezvinetso pamwe chete nekufema kwakadzika kuti udzikinure pfungwa dzako nemuviri wako. Mifananidzo inotungamirirwa inoshandisa kufungisisa kuti unyarare mupfungwa dzako.
Gamuchira rubatsiro
Usaedza kuita zvose iwe pachako. Hazvikuvadzi kuwana rubatsiro ruduku ikozvino, kunyanya pamazuva ako akaoma zvikuru. Rega muvakidzani wako asarudze chimwe chinhu kumudhi iwe kana amai vako varinde vana, saka unogona kutora. Shandisa nguva ino kuzorora kana kupedza mabasa maduku asina kuwedzera marwadzo ako.
Tsvaka Kutsigirwa
Mumwe mu 10 muAmerica akatambura nekurwadziwa kusingaperi pane imwe nguva muupenyu hwavo. Mikana ndeyekuti mumwe munhu ari pedyo newe anonzwisisa zvakananga izvo kurarama nekurwadziwa kusingaperi kwakafanana. Kuwana boka rekutsigirwa kana shamwari yakatsigira inogona kukubatsira kuti udzidze kurarama nekurwadziwa kusingaperi. Kwete vezera rako chete vane mazano uye mazano pamusoro pehupi maitiro uye michina yakashanda kwavari, vanogona kuvawo nzeve dzekunzwira tsitsi apo iwe unoda kutaura.
Ita Tsvakurudzo Yako
Kune mawebsite akawanda anongowanikwa chete kuti ape ruzivo pamusoro pemarwadzo asingagumi uye mamwe akawanda ane chokuita nezvirwere zvakasiyana siyana nekukuvara. Aya masayiti ndiwo mazano makuru ehuwandu hwemashoko pamwe chete nezvemashoko nemishonga. Nzvimbo dzakawanda dzinowanika bhuku rinoongororawo. Kuzvichengetedza iwe nekudzidziswa nezvehutano hwako kunogona kukubatsira kuchengetedza hupenyu hwakanaka hwehupenyu hwako uchirarama nehupenyu husingaperi.
Heano pane nzvimbo shoma dzakanaka dzinotanga:
- IAmerican Chronic Pain Association
- The America Pain Society
- The National Pain Foundation
> Sources:
> American Occupational Therapy Association. Mazano ekugadzirisa kusuruvara kusingaperi. http://www.aota.org/Consumers/Tips/Conditions/Pain/35165.aspx Yakasvika musi waDecember 8, 2008.
> America Pain Foundation. Kuchengetedza Zvokudya: Bhuku revanhu vanorarama nemarwadzo. http://www.painfoundation.org/Publications/TreatmentOptions2006.pdf Yakasvika musi waDecember 8, 2008.
> Utano, United States, 2007. Centers for Disease Control. Yakasvika musi waDecember 5, 2008. http://www.cdc.gov/nchs/data/hus/hus07.pdf
> National Pain Foundation. Mazano ekubata nemarwadzo ako. http://www.nationalpainfoundation.org/MyTreatment/MyTreatment_Tips_For_Dealing_With_Your_Pain.asp. Yakasvika musi waDecember 8, 2008.