Matanho Ekare Anobatsira Vanhu Vanorwara Kusingaperi
Kunyatsofungisisa kufungisisa inzira yekurapa yeramumatoid arthritis , pamwe nezvimwe zvirwere zvisingaperi (semuenzaniso, fibromyalgia , psoriasis ). Vanhu vazhinji vane rheumatoid arthritis vanobatwa nekubatanidzwa kwemishonga yekudzivirira kurwadziwa uye kukurumidza kufambira mberi kwechirwere. Iyo inogona kuva nzira yakaoma yekuwana zvakanakisisa kusanganiswa kwezvinodhaka nokuti hazvisi zvakafanana kune varwere vose.
Kunyangwe kana chirongwa chekurapa chisarudzo, pane migumisiro kana kusagadzikana kupindura kurapwa kunogona kuitika. Izvi zvinowanzotarisa apo vanhu vanotarisa kune dzimwe nzira dzokurapa, kurapwa kwepanyama, kana kugadzirisa kurapa. An adjonctive therapy ndiyo imwe inowedzerwa muhurongwa hwako hwekurapa inoshandiswa pamwe chete nemamwe marapirwo ako. Kune dzakawanda kurapa maitiro kana kurapwa. Kunyatsofungisisa kufungisisa hakusi kutsva, asi kuri kuongorora uye kuwanikwa pakuzivikanwa sevanhu vane rheumatoid arthritis kudzidza zvakawanda pamusoro payo.
Chii Chinonzi Kufungisisa Kufungisisa?
Kunyatsofungisisa kufungisisa inzira yemagariro iyo inoshandiswa kuisa pfungwa dzako nekuziva pamusoro pemazuva ano. Izwi rokuti "pfungwa" rinobva ku Pali (mutauro wemagwaro echiBuddhist anotangira) shoko rokuti "sati" zvinoreva "kurangarira." Muchiitiko ichi, rinoreva kukurangarira kubatanidza kusvika panguva ino, kwete kuyeuka zvakaitika kare.
Bhuku Rezvakaitika Kare
Kufungisisa kwakavapo makore 2 500 apfuura sechikamu chemitambo yekare yechitendero uye yemweya. Kunyange zvazvo zvanzi yakabva kuBuddhist kudzidzisa, pfungwa dzakabatanidzwa muchiKristu, Hinduism, Islam, Judaism, uye Taoism zvakare.
Inongova mumakore mashomanana apfuura, asi, vatsvakurudzi vekuMadokero vakatanga kutora kubatsirwa kwekufungisisa pamusoro pehutano hwepanyama uye hwepfungwa.
Mafungiro emuviri wepfungwa iye zvino anonzi shanduro inogadziriswa yekurapa kwehutano husingaperi.
Mumwe wekuMadokero, Jon Kabat-Zinn, akaratidza chirongwa chinonzi Mindfulness Based Stress Reduction (MBSR) mubhuku rake rinonzi "Full Catastrophe Living", rakabudiswa muna 1990. Pakutanga, chirongwa chacho chakanga chaitirwa vanhu vane zvirwere zvakakomba, asi gare gare yakanga yakashandurwa kuti ishandiswe mumagariro ekurapa kubatsira avo vane zvirwere zverheumatic zvese zvakasimba. Kabat-Zinn akarondedzera kufunga "sekucherechedza chinangwa, munguva yemazuva ano, uye kwete kusaruramisira, kusvika pakuonekwa kwechiitiko kwenguva pfupi."
Inobatsira Sei?
Muhutano hwehutano, chinangwa chokufungisisa mupfungwa ndechokuti uone kudarika manzwiro ako uye kuisa pfungwa pakurwisana nemarwadzo uye zvimwe zvikamu zvechirwere, munguva ino yemazuva ano. Kunyatsofungisisa kufungisisa hakufaniri kuonekwa semuitiro wekunamata pasinei nekutanga kwaro kana uchishandiswa kudzora manzwiro uye kunyanya kufunga nezvekutarisana. Funga nezvazvo sechirongwa chekuisa pfungwa pakuziva nguva nechinguva.
Nepo vanhu vanogara vane kurwadziwa kusingaperi vanogona kutora mishonga inorwadza kuderedza simba rayo, zvinodiwa kukwanisa kubata nematambudziko ekurarama nemarwadzo asingagumi uye kuvigamuchira sechikamu chehupenyu hwako.
Muvanhu vane zvirwere zverheumatic, kufunga kwepfungwa kunogona kubatsira:
- kuderedza pfungwa mupfungwa
- kusimbisa kutenda kuti iwe unogona kukunda kana kutarisira kurwadziwa uye zvimwe zviratidzo
- kugadzirisa manzwiro ane chokuita nekurarama nehupenyu husingaperi
- kunatsiridza kuneta kwako
- kuvandudza mano ako ekuita maitiro ekuzvitarisira
- kuvandudza hupenyu hwakanaka uye hupenyu hwehupenyu
Uyewo, vamwe varwere vanogona kuona kuti ivo vanowirirana nemishonga yekushandisa mishonga pavanenge vachinyatsofunga kufungisisa sekugadziriswa kwemishonga. Vamwe vanhu vangave vakakwanisa kuderedza kushandiswa kwemishonga. Zvinofadza kuti zvakataurwa kuti kufungisisa kwepfungwa kunogona kunge kune physiologic zvinopfuura izvo zvingakwanise kugadzirisa mupfungwa.
Zvakaitwa Sei?
Kazhinji, kuti munhu ave nepfungwa dzakanaka, kazhinji anokwanisa kutarisa pfungwa nekufungisisa pakufema. Kuita kwakasiyana-siyana kunogona kuiswa uye chinangwa chekucherechedza chinogona kuva chakasiyana kusanganisira kunzwa kana mhere kana mifananidzo. Inonzwika nyore, handizvo here? Chaizvoizvo hachisi nyore pane zvose. Pasina kudzidziswa uye kurangwa, kutarisa kwako kunofamba kubva pane ikozvino uye kuchinja pakati pekare uye remangwana. Ndicho chikonzero chokufungisisa mupfungwa. Iyo nzira yakagadzirirwa kukubatsira kuti uise pfungwa panezvino.
Nzira dzakasiyana-siyana dzekurangarira dziripo, asi Mindfulness Kubva kuSpress Reduction (MBSR) purogiramu ndiyo inonyatsozivikanwa. Kabat-Zinn yakatanga purogiramu paYunivhesiti yeMassachusetts muma1970. MBSR ikirasi yevhiki-8 iyo inoumba masangano evhiki nevhiki anogara maawa maviri kusvika ku3. Vanhu vanotora kirasi vadzidze nekuita:
- kugara kufungisisa kunotarisa pamhepo
- kufungisisa kufamba
- kufungisisa kushandisa kushandisa gentle yoga postures
- nzira yekuisa pfungwa pazvinhu zvakasiyana-siyana mumuviri
Kusvikira kumagumo kwekirasi yevhiki-8, tsika yekufunga inoshandiswa kune mabasa ezuva nezuva, anoshevedza kusarangarira pfungwa. Zvinyorwa zvinyorwa zvinopiwa kuti zvitsigire chiito chemusha chekufunga. Vaya vanotora kirasi vanofanira kuita maminitsi makumi mashanu ekufungisisa kwemaitiro vanoita mazuva matanhatu pavhiki munguva yevhiki masere. Pano panewo kudzoka kusvika pakuguma kwemavhiki masere apo vatori vechikamu vanogara mukunyarara kusina kunetseka kwenguva yakatarwa.
Iko kune vadzidzisi vanenge 1000 vanozivikanwa veMMSR vanogona kuwanikwa munenge mamiriro ose enyika, uyewo nyika makumi matatu. Usati waongorora kuti uone kana pane murayiridzi munharaunda yako, unofanirwa kuva nekuzvipira kwakasimba pamasvondo masere, pamwe nekukunzwisisa chinangwa chayo. Iwe unogona kuwana zvakawanda pamusoro peMBSR paCent for Mindfulness paYunivhesiti yeMassin Medical School. Kana iwe usingagoni kusvika kukirasi, pane bhuku rebhuku rinowanikwa pakutenga rinonzi A Mindfulness-Based Stress Reduction Workbook, naBob Stahl, Ph.D. naErisha Goldstein, Ph.D. Iyo mberi yakanyorwa naJon Kabat-Zinn, Ph.D.
Sources:
Ludwig, David S. Kufungisisa mune Mishonga. JAMA. 2008; 300 (11): 1350-1352.
> MacKenzie, C. Ronald, MD Kuchengeta Kufungisisa Kunogona Kubatsira Vashandi Vezvirwere Nehupenyu Hwehupenyu Hwehupenyu Hwehuwandu hweHurumende. April 15, 2016.
http://www.the-rheumatologist.org/article/practicing-mindfulness-can-help-alter-patients-experience-chronic-rheumatic-diseases/2/.
Retzlaff, Kimberly. Kungwarira Kunogona Kuvandudza Kubudirira kweUrapa muRheumatology Patients. Rheumatologist. Svondo 15, 2015.
http://www.the-rheumatologist.org/article/mindfulness-may-improve-medical-efficacy-in-rheumatology-patients/.
Muduku, Laura A. Ph.D. Kufungisisa Kufungisisa: A Primer yeRheumatologists. Rheumatic Disease Clinics North America. 2011 Feb; 37 (1): 63-75. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3045754/