Kushungurudzika chikamu chehupenyu hwevanhu vose. Kukwirira kwekunyanya kunetseka kunobatsira zvikuru pane hutano hwedu sezvo hunobatanidzwa nekuwedzerwa kweropa, kusvibiswa, kuwedzera, uye inokonzera ngozi yekushaya mwoyo.
Mazinga emakemikari anokonzera kushungurudza akadai seCortisol ave akaratidzirwa kuva akakwirira kuvakadzi vane polycystic ovary syndrome ( PCOS ), iyo inogona kuwedzera mamiriro acho ezvinhu nekuwedzera insulini nemamwe emiganho yemagetsi uye inopa kuwedzera kuwanda kana matambudziko ekurasikirwa.
Ichokwadi kuti kuderedza kushungurudzika inzira yekudzivisa njodzi dzoutano dzakashata dzekusingaperi mupfungwa. Ndokusaka maguta akawanda zvino anopa pfungwa-based based stress reduction (MBSR) mapurogiramu, kubatsira vanhu kugadzirisa kushungurudzika kwavo nokufunga kuita.
Kutsvakurudza kutsva kunoratidza kuti chirongwa chekuisa pfungwa mupfungwa chinogona kubatsira kune vakadzi vane PCOS. Mune chidzidzo chakabudiswa muDambudziko reMweya , vakadzi vane PCOS vakapinda muchirongwa chemavhiki gumi nemasere ekugadzirisa mupfungwa. Pakupera kwekudzidza, vakadzi vacho vakanga vasina kunyanya kunetseka, kuora mwoyo, uye kuzvidya mwoyo, pamwe nekuvandudzwa kwehupenyu. Vakadzi vakaonawo kuderedzwa kwema cortisol. Izvi zvinoita kuti vanotsvakurudza varatidze kuti "maitiro ekufunga anoita seanovimbisa mukuvandudza kushungurudzika, kuzvidya mwoyo, kuora mwoyo uye hupenyu hwevakadzikadzi neCPOS uye hunogona kushandiswa senzira yekugadzirisa kuhutano hwemadzimai aya."
Sezvo mukadzi akashungurudzika ane PCOS, ndakasarudza kuedza chirongwa cheBMBS kwandiri.
Chii chinonzi Mindfulness?
Kungwarira ndeyekuziva kwemazuva ano, kutarisira pfungwa dzezvino, manzwiro, uye manzwiro emumuviri kwenguva pfupi pasina kutonga. Hazvisi mune ramangwana, kufunga nezvezvinhu zvinoda kuitwa, kana munguva yakapfuura, kugara pane zvikanganiso. Ndizvo zvauri kuona iye zvino.
Kungwarira kunowedzera kuderedza kushungurudzika nekuda kwekusimudzirwa kwekusununguka mhinduro. Iyi mhinduro inokonzera kuchinja muhuropi hwekuita nekugadzirisa, kuvandudzwa kwehutachiona hwehutongi, hypothalamic-pituitary-adrenal (HPA) axis, cortisol, kurara, mafungiro, kutsvaga kunowedzera uye kuziva kwekunzwisisa.
Muchikamu cheMangariro-Yakadzika Dambudziko rekugadzirisa Dambudziko
Ndakanga ndisingazivi kuti chii chandingatarisira apo ini ndaisayina kuitira svondo re8 MBSR purogiramu. Ndaiziva kuti ndaida kushanda zvakanaka pakugadzirisa kushungurudzika kwangu asi ndisina chokwadi kana purogiramu yacho ingandishandira ini sezvandaifunga kuti ndaizokwanisa kufungisisa uye kunyatsojekesa pfungwa dzangu dzemafungiro uye kuti ndinyore zvakanyorwa kwenguva refu nguva yenguva. Zvandakakurumidza kudzidza ndezvokuti kufunga hakusi kungofungisisa, asi kuziva.
Pakanga pane makumi maviri nemaviri muboka redu reChitatu mangwanani, ose kubva kumamiriro akasiyana-siyana uye ose ane nyaya yakasiyana. Pakanga pane vanachiremba, vaimbova vatungamiri veMDC, vanogara-kumba-mamama, vashandi vakasiya basa, uye vanasekuru navanasekuru. Takanga tine chinhu chimwe chete pamwe chete: taida rubatsiro kutarisa kushungurudzika kwedu.
Kutanga nehurukuro yedu yekutanga, kirasi imwe neimwe yakadzidziswa nemudzidzisi ane ruzivo uyo akatitungamirira kuburikidza nekutaridzika kwekuita maitiro ekudzidzira. Iyi miitiro yekufunga yakatanga nekugara nekutarisa pamhepo uye yakawedzera kuva kugara nekuziva kwemashoko, kunzwa kwemuviri, uye hongu pfungwa.
Zvandakashamisika kudzidza ndezvokuti hazvigoni kunyarara pfungwa dzako. Pane kudaro, kufunga kunokukurudzira kuti uone zvaunofunga pavanenge vachiuya asi kwete kuti varambe vachifunga pamusoro pavo, nguva dzose vachidzosera kuziva kwenyu kumweya nemuviri. Kungwarira tsika inoita sekudzidzira musimba. Kana ukanyanya kuishandisa, zviri nani kuti uwane pairi.
Sezvo vhiki dzichienderera mberi, takataurirwa kune dzimwe nzira dzekufunga dzinoita sekuisa pasi uye kuongorora kwemuviri, nekufambisa maitiro. Ikoko kwaidiwa basa remusha: maminitsi makumi mana ezuva rimwe nerimwe rekufunga kwemaitiro zvakashandiswa achinyorwa zvinyorwa, pamwe nekuverengwa kubva naJon Kabat-Zin, muvambi we MBSR.
Nzira dzakananga dzokubatanidza kufungisisa mukati mezuva rega rega, zvakadai sekuti 'Stop, Breath, Be' kuti ubatsire kubata nematambudziko ekudzvinyirira, akaitwawo zuva rega rega.
Dzimwe nguva maitiro angu ekufungisisa akanga achizorora kwazvo, zvakanga zvakaita sokunge ndakasimuka kubva pakubata zvakadzika. Izvi zvakasununguka zvakatorwa kusvikira zuva rangu. Ndainzwa kufara, kunyanya kuve nekugadzirisa zvinhu, kusanganisira kupindura kwangu kudzvinyirira.
Pamusangano wechikupedzisira, sezvo ndakanga ndamboita zuva rekupedzisira rekudzoka runyararire, chimwe chidimbu chepurogiramu, ndakafunga kuti ndakanga ndawana unyanzvi hwekufunga hwekufunga. Zvino basa rekubatanidza kufunga mukati mehupenyu hwangu hwezuva nezuva hwakanga rangotanga. Ndinofanira kungozviona.
Dheuteronomio
Stefanaki C, Bacopoulou F, Livadas S, Kandaraki A, Karachalios A, Chrousos GP, Diamanti-Kandarakis E. Kushanda Kwepfungwa Inokonzera Kushushikana Kwepfungwa Pakunetseka, Kunyanya Kuzvidya Mwoyo, Kuora Mwoyo uye Unhu Hwoupenyu muvakadzi Vakagadzikana nePolycystic Ovary Syndrome: Randedzed Controlled Muedzo. Kushungurudzika. 2015; 18 (1): 57-66.