Chirwere chechipatara chitsva chinoratidza kuti painkillers ingasava yakanakisisa kana iri pakuderedza kusagadzikana kusuruvara kunorwa shure, pane kupindirana kungava nzira yekuenda nayo. Purogiramu inonzi Mindfulness-Based Stress Reduction (MBSR) chaizvoizvo yakaratidza kuti iri nani kudarika kushandiswa kwehutano huripo pazvinosvika mukugadzirisa marwadzo ekudzokera shure, maererano nekudzidza. Mushure mekunge gore, avo vakapinda makirasi eBSR vakaratidzirwa kuti vanopfuura makumi mana kubva muzana vanogona kunge vakagadziridzwa chaizvo mumarwadzo avo kumashure pamwe nemabasa ezuva nezuva.
Vaya vakasarudza painkillers vaiva nehuwandu hwekuvandudza kune avo vasina.
Chii MBSR?
MBSR pachayo inotenderera kumisangano yeboka mukufungisisa pamwe nemamwe maitiro akareruka kubva kune fomu yekudzidzira inozivikanwa se yoga. Chinangwa chekufunga ndechekuti munhu azvive akaziva muviri nemafungiro avo, pamwe nekuzvibvuma, maererano nemutungamiri wekudzidza. Zvakakosha kuti mutungamiri wekudzidza haasi nguva dzose kunyatsoziva kuti nzira yekufunga inoita seyokushanda. Akasimbisa kuti hakuna munhu akataura kuti kurwadziwa kuri mumisoro yevanhu. Pane kudaro, akakurukura kuti kutsvakurudza kwehutano kunobatsira kuratidza kuti muviri nemafungiro zvakanyatsobatanidzwa. Zvinonyanya kukosha kuti unzwisise kuti pfungwa dzinoita sei kune marwadzo. Anotaurawo kuti MBSR inzira yekubatsira vanhu kuona kuti vanonzwa sei, zvose mumuviri uye mupfungwa, pasina kunyanyisa, izvo zvinogona kuita kuti vanhu vawedzere kunetseka.
Nokusarudza mafungiro avo kune mukana wekuti unogona kubatsira kugadzirisa marwadzo avo kumashure. Isu tose tine pfungwa dzakanaka uye pfungwa dzinotambudza. Kungwarira kunobatsira kuderedza pfungwa dzinodzvinyirira dzimwe nguva dzingave dzisina kunaka.
Chidzidzo
Chidzidzo chakabudiswa mu Journal of the American Medical Association muna 2016.
Muenzaniso wekukura wakanga uri wevanhu vakuru vane 342 vane nguva dzese dzisingaregi kurwadziwa kwemwedzi mitatu kana kupfuura. Vakawanda vevatori vechikamu vakanga vararama nemarwadzo aya kwenguva yakareba, uye makore manomwe ari mavhareji. Chidzidzo chacho chakanga chisina chero vatori vechikamu vaine chikonzero chakajeka uye chakakwana chekurwadziwa, asi izvozvo zvakangoita kuti mienzaniso yacho ive nani, sezvo vanhu vakawanda vasina chikonzero chaicho cheicho. Mune mamiriro ezvinhu aya, kazhinji hausi mushonga umwechete kuti ubatsire kugadzirisa dambudziko racho, nokuti marwadzo anowanzouya nezvikonzero zvakawanda. Dare rekudzidza rakapa murwere mumwe nomumwe boka rimwe chete. Boka reMBSR rakapinda masangano masere vhiki imwe neimwe inotungamirirwa nemudzidzisi. Vaizoitawo kufungisisa uye yoga inosangana pamba pachavo.
Boka rechipiri rakapinda maitiro ekugadzirisa mafungiro ekudzidzira maitiro apo vakadzidza kuti vangabvisa sei pfungwa dzisina kunaka nezviito. Izvi zvinogonawo kushanda mupfungwa asi zvakasiyana nekufungisisa mupfungwa yokuti chinangwa chechirongwa ndechokutora mamiriro ekushingaira kuti achinje uye kubvisa kukanganisa kunobva mukati. Boka rechitatu rakanga rine rusununguko rwokusarudza chero kurapwa kwavaida, iro raisanganisira kurapa kwepanyama nemishonga inorwadza.
Makomborero e MBSR akapera nguva refu
Mumwedzi mitanhatu chete, 60 kubva muzana yevarwere vari muboka reMBSR vakaona kubudirira mukuita mabasa avo ezuva nezuva.
Vaya vaiva norusununguko rwokusarudza kurapwa kwavakaida kwaiva kusinganzwisisiki inenge 44 muzana. Boka raishanda nehutano hwehutano hwakanaka hwakanaka kupfuura avo vane rusununguko rwokusarudza zvakare. Inenge 58 muzana yeboka rekufungisisa rakaratidza kuvandudzwa. Chinhu chakashamisa zvikuru ndechokuti kunyange mushure megore zvakabatsirika zveMBSR zvichiri kugara muvarwere, kunyange kune vanhu vasina kupinda misangano yose. Pamwe gore, boka reMBSR raive ne69 muzana yevarwere vanotaura kuvandudzwa mumabasa avo ezuva nezuva, apo boka rerapi raive ne59 muzana uye boka rekusarudza risina rusarudzo raiva ne49 muzana.
Bhuku reMBSR rakange rinewo mishumo yekuvandudza marwadzo.
Vaya vakakurumidza kudzidza vakashamiswa nekureba kwenguva yakareba sei. Mumwe mubatsiri purofesa wemishonga paJohn Hopkins akataura kuti chinhu chekuita pamba chaive chikamu chinokosha cheMBSR. MBSR yakasikwa paYunivhesiti yeMassachusetts dzimwe nguva muma1970. Nemhaka yekuti zvitsva sei zvichange zvisinganzwisisiki kana nzvimbo dzega yega yoga dzichava nemigumisiro yakafanana, maererano nemuprofesa. Mutungamiri wekudzidza akabvumirana naipurofesa asi akataura kuti mapurogiramu eBSS ari kunyanya kuve akafanana. Mutengo wacho unotangira kubva ku $ 400 kusvika ku $ 500, uye kune vamwe vanhu iyo mutengo wavanoda kubhadhara. Chidzidzo chacho chingave chisina kuedza dzimwe nzira dzokufunga, asi vamwe vanhu vangaramba vachivaedza kana vachida zvechokwadi.
MBSR Haisi Yvose
Mutungamiri wekudzidza anosimbisawo kuti MBSR haisi yevanhu vose vane kurwadziwa kunorwadza shure . Kana munhu asingadi kufungisisa, zvichida haazowani zvakawanda kubva mazviri. Vanhu vose vakasiyana, uye zvinoreva kuti kurapa kwakasiyana kunoshanda kune vanhu vakasiyana. Ichi chidzidzo chinongotarisa pane pfungwa yokuti panogona kunge kune kukosha kwekupa varwere mishonga inotarisa pamagariro evanhu.
> Sources:
> JAMA. 2016; 315 (12): 1240-1249. doi: 10.1001 / jama.2016.2323.