Kuchengetedza Kwenyanzvi Hwokurapa kweFibromyalgia

Kugadzirisa manzwiro ehutano (CBT) ndiyo inowanzopiwa mushonga we fibromyalgia (FMS). Icho chiriwo chimwe chezvinhu zvakanakisisa-zvakaongororwa zvisingaiti zvinodhaka zvehutano.

CBT inorapwa, asi inoshandiswa kurapa zvirwere zvisiri zvepfungwa. Zvisinei, varwere veFMS dzimwe nguva vanofunga zvisiri izvo kuti mazano eB CBT anoreva kuti chirwere chavo chinoonekwa sepfungwa, kana "kwete chaiyo." Muzvokwadi, humwe huri huri huno huchapupu hunoratidza kuti CBT inoshanda pakubatsira iwe kudzidza kugadzirisa chirwere chako nekubudirira, uye kunogona kuguma nekuchinja kwehupenyu muuropi yako.

Chii Chinonzi Kugadzirisa Maitiro Okuita Maitiro?

CBT inowanzoita chirwere chenguva pfupi chinotarirwa kuchinja nzira yaunofunga pamusoro pezvimwe zvinhu, pamwe nemafambiro ako maererano navo. Somuenzaniso, kutsvakurudza kunoratidza kuti vanhu vazhinji vane FMS vanoita chimwe chinhu chinonzi "kuparadza," izvo zvinoreva kuti vanotenda kuti zvinhu zvakanyanya kudarika zvavari. Vanogona kutaura mazwi akadai seokuti, "Kutambudzika kwangu kwakaipa uye hakuzombofi kwakanaka."

Kutenda ikoko kunogona kuita kuti vanhu vasatsvaga kurapwa kuchavabatsira kugadzirisa. Nokudaro, CBT inogona kuvabatsira kuti vachinje kutenda kwavo pane chimwe chinhu chakadai, "Kunyange zvazvo kurwadziwa kwangu kwakaipa, ndinogona kuwana nzira dzokuita kuti zvive nani."

Kuchinja kwekutenda hakusi kurapa kunoshamisa kunongoerekana kuchichinja nzira yechirwere, asi kunogona kuchinja maitiro ekuvandudza, izvo zvinogona kutungamirira pakurapa kwakanakisisa uye kutungamira mumugwagwa.

CBT inowanzobatanidza "basa rekuchikoro" pamwe chete nemisangano pamwe nemushonga.

Dzimwe nguva, mushure mokunge chirwere chacho chapera, varwere vachakurudzirwa kuti vawane musangano pamwedzi mishoma kuti vabatsire kuchengeta kuchinja.

CBT yeFibromyalgia

Kutsvakurudza kunoratidza kuti CBT inogona kubatsira vanhu vane FMS kuvandudza, kunyanya kana yakabatanidzwa nedzimwe nzira dzekugadzirisa uye inofanirwa kune zvinodiwa zvomumwe munhu.

Meta-analysis ye 2010 yekurapa kwepfungwa ye fibromyalgia yakaratidza kuti CBT ndiyo yakakosha zvikuru.

Tsvakurudzo dzinoverengeka dzakaratidza kuti CBT yakashanda sechikamu chepurogiramu inosanganisira kurovedza muviri , kutarisa, uye dzidzo yevarwere nemhuri. Vamwe vakatarisa kuitika kwayo pavanowedzerwa mukurapa zvinodhaka , uye ivo, zvakare, vakaratidza kuti CBT inobatsira.

Asi kuongororwa kwekutsvakurudza kweBBCT yeFMS kwakaratidza kuti vamwe vashandi veCBCT vanovimba zvakanyanya pamusoro pekugadzirisa mafambiro, zvichiita kuti kurapwa kunoratidze kubva kune mumwe muongorori kune imwe inotevera.

CBT inogona kushandiswa kukubatsira kuti uchinje zvinhu zvinokonzera kurwadziwa kana zvimwe zviratidzo, kutaura nenzira yekuita nenzira isingatungamiririsi, kurudzira tsika dzako dzehope, kutevera kurapa kwako kurapa zvakanyanya, uye zviwisire iwe zvakanakisisa.

Zvidzidzo zvinoratidza CBT yakavandudza zviratidzo zvakawanda zveFMS, kusanganisira:

• Kunyunyuta
• Kuchenjerera
• Hope yehope
• Daily work
• Iva nemoyo murefu
• Emotional distress
• Kuora mwoyo
• Kuchenjerera basa , kunyanya kufunga
• Unhu hwehupenyu

CBT inogona kubatsira zvikuru kuvanhu vanoona kuora mwoyo uye kuzvidya mwoyo pamwe neFMS.

Mune zvimwe zvidzidzo, nhamba inokosha yevanhu vari kupinda CBT haina kungovandudza panguva yekurapa Ibut yakakwanisa kuchengetedza migumisiro yekutevera.

Kutsvakurudza kwepakutanga kunoratidza kuti CBT inogona kutungamira kuchinjwa kwemuviri nenzira iyo mamwe marwadzo anogamuchira (anonzi nociceptors ) anopindura kune zvinokonzera, izvo zvinoita kuti kuderedzwa kwehuwandu hwekutambudzika hunoona. Zvisinei, mamwe tsvakurudzo anodiwa kuti ave nechokwadi chezviwanikwa izvi.

Chii chinonzi CBT?

CBT pane imwe nguva-in-one-onerapirapi, asi inogonawo kuitwa muchigadziro cheboka. Zvimwe zvidzidzo zvinoratidza kuti zvinobudirira kana waita pafoni kana paInternet.

CBT yeFMS inowanzobatanidza zvikamu zvitatu:

1. Dzidzo: Chikamu ichi chinosanganisira kuvimbisa murwere anoziva chokwadi pamusoro pemamiriro acho ezvinhu kwete pane mashoko asina kururama kana anopesana anowanzoenderana neFMS. Izvi zvinosanganisira zvinokonzera zvinokonzera, zvinhu zvinotsigira chirwere chacho, uye kuti zvakakosha sei kuti murwere ave nechokuita mubasa rekurapa. Chikamu ichi chinogonawo kusanganisira unyanzvi humwe hukubatsira kuti udzidze nzira yekugadzirisa hupenyu neFMS.

1. CBT Skill inogadza: Chikamu ichi chinonyanya kukupa mazano ekuderedza kunetseka. Izvi zvinogona kusanganisira nzira dzekuzorora; kusungirirwa-kushandiswa, izvo zvinokubatsira kuwedzera zvishoma nezvishoma basa rako paunenge uchidzivisa "kuputika-kuparara" kunowanikwa muFMS; kuvandudza tsika dzekurara; kuchinja pfungwa pamusoro pekutambudzika; uye kushanda nezvimwe zvinoshanda kana zvepfungwa zvekurarama nehosha isingaperi.
2. Zvechokwadi-Upenyu Kushanda kweUkwanisa: Izvi zvinokubatsira kushandisa izvo zvawakadzidza muhupenyu hwezuva nezuva hunosangana nawo. Inowanzobatanidza basa rekuchikoro rakagadzirirwa paunyanzvi kubva muchikamu chechipiri, uye inovabvumira kuenzaniswa nezvido zvako.

Kuwana Murapa

Haasi dzose dzinharaunda dzakagadzirirwa muBBC, izvo zvinogona kuita kuti zvive nyore kune vamwe vanhu kuti vawane kurapwa. Uyewo, makambani einishuwarenzi angaramba kuburitswa kunze kwekuti iwewo une chirwere chepfungwa chinotaridzika, zvakadai sokuora mwoyo kana kuti kufunganya. Izvozvo zvinoita kuti foni uye mapurogiramu akakomberedzwa anokosha zvikuru.

Kana iwe uchifarira CBT, chiremba wako anogona kukwanisa kukuendesa kune unyanzvi akadzidzira. Izvo zvinhu zviri pano, kubva kune aimbova Mental Health Expert Leonard Homes, anogonawo kubatsira:

• Kuwana Murape MuHomeni Wenyu

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