Iko kune kuwedzerwa kufarira kune nzira dzakakwana kana dzisiri dzetsika yekurapa misoro, kufanana nekusimbisa , kushandiswa kwepfungwa, kana kugadziriswa. Kazhinji, kurapwa uku kunorumbidzwa, kuwedzera kune mishonga yemigraine, kubatsira kuwedzera marwadzo ako ekurwadziwa.
Kufungisisa ndeimwe inogona kukurudzira migraine therapy. Kunyange zvazvo pasina hutsvakurudzo hwakawanda pamusoro pokufungisisa uye migraines, zvakakosha kuongorora uye zvingakosha kuedza-kana chero chinhu, kufungisisa ibasa rakanaka rekuwana rugare kubva kune dzimwe nyika kwekanguva.
Chii chinonzi Mindfulness?
Kungwarira kunowanzobatana nekunyarara kunzwisisa manzwiro ako, mamiriro ehuviri, manzwiro, pfungwa, pfungwa, uye mamiriro ezvinhu mukati memusi iwoyo chaiwo. Iyi pfungwa yekuzaruka uye kurarama munguva yemazuva ano inotendwa kukubatsira iwe kuwedzera mafungiro nemafungiro ezvakagadzirisa uye akanaka kana uchitarisana nemamiriro ezvinhu anonetsa. Nokufema kwakadzika uye yoga, muviri unoderedza kubetsera kuderedza zviratidzo zvemumuviri wekutambudzika.
Sayenzi Inofungisisa Kufungisisa Kwemigraine Yako
Mune imwe nyanzvi mumusoro weChecheche : Journal of Head and Face Pain, vanhu vakuru vakuru vane makore makumi maviri nemaviri vane episodic migraines vaisazoita kuti vawane pfungwa-based stress reduction (MBSR) kana "kuchengetedza nguva dzose." Bhuku rinodzora (vatori vechikamu vanowanzogamuchira migraine kutarisira) vakapiwa kupindira pakuguma kwekudzidza asi vakakumbirwa kuti vasabatanidze chero yoga yega kana yekufungisisa ivo pachavo panguva ino.
Vose vatori vechikamu vakanga vane nhoroondo yekuti migraine ine aura kana migraine isina aura, inosangana ne4 kusvika 14 migraine pamwedzi kwegore rimwechete-saka chikamu chakanaka.
Vatori vechikamu vose vakabvumirwa kuramba vachienda nekudzivirira kwavo uye kubvisa migraine remitambo semagariro-uye vakawanda vaitora mamwe maitiro ekudzivirira migraine mishonga .
Kubatsira kweMBSR kwaive kwakagadziridzwa kwemavhiki gumi nemaviri pfungwa / muviri inosanganisira dzidziso yekufungisisa kwepfungwa uye yoga. Vatori vechikamu vakaungana kwevhiki yevhiki kwemaawa maviri uye "maawa matanhatu" anofungisisa zuva. " Vakakumbirwawo kuita maminitsi 45 emaminitsi mabasa ekufungisisa uye yoga. Vaparidzi vakachengetawo gwaro rezuva nezuva.
Kirasi yekutanga yeBMSR yakatanga nekufunga kwekupema, kufungisisa kudya, uye muviri kuongorora ("sequential minding attention kumativi akasiyana emuviri"). Makirasi anotevera akavakirwa pamitambo iyi uye anokurudzirwa kushandiswa kwekufunga uye kufungisisa mumabasa ehupenyu hwezuva nezuva, sekushambidza kana kushambidza ndiro.
Nyaya yakakurumbira yedzidzo inosanganisira kudzidzisa vatori vechikamu kushandisa unyanzvi hweMBSR senzira yekudzikisa migumisiro yakaipa yekudzvinyirira uye kukudziridza kugadzirisa, maitiro anobatsira ekugadzirisa matambudziko munguva dzekutambudzika. Izvi zvakaitwa kazhinji kuburikidza "nekudzosera kucherechedza kumhanzi chaiwo wefema."
Vaparidzi vakagamuchira kupindira kweMSBR kwaiva nemagraines akawandisa uye 1.4 vashoma migraines pamwedzi kupfuura avo vaive "nekuchengetedzwa kwemazuva ose."
Kunyangwe zvakakosha kucherechedza kuti izvi zvabuda hazvina kusvika kuhuwandu hwemashoko.
Izvi zvingave zvakakonzerwa nehukuru hwemuenzaniso wekuenzanisa, chikonzero chaicho chechikonzero chekudzidza.
Izvo zvataurwa, chidzidzo chakaratidzira kuti vatori vechikamu vaifungisisa vakave nekupfuurira migraine kurwisa, pamwe nekuderera kwekuremara, sezvakawanikwa nevanomwe vavo MIDAS -uye izvi zvakawanikwa zvaive zvichinyanya kukosha. Mukuwedzera, avo vakawana MBSR vakanyora vakawedzera kuzviita uye vanofunga, vachienzaniswa neboka rinodzora.
The Bottom Line
Nekufungisisa kufungisisa uye yoga vane mikana yekugadzirisa maitiro ekurapa migraines, zvimwe zvidzidzo-kunyanya avo vane nhamba yakawanda yevatori vechikamu-inoda kuitwa kuti vataure izvi zvechokwadi.
Iwe hausi woga kana iwe uri kutambura kuti uwane kuunganidzwa kwakakodzera kwerapi kune yako migraines. Ngatitangei tine tariro sezvo zvimwe zvidzidzo zviri kuitika pane zvitsva, zvisiri zvemaitiro zve migraine therapy.
Sources:
Bishop M, et al. Kufungisisa Clinical Psychology: Science and Practice. 2004; 11: 230-241.
Hofmann SG, Sawyer AT, Witt AA, Oh D. Migumisiro Yokufunga-Inobatsira Kubatsira Kuzvidya Mwoyo uye Kuora Mwoyo: Kuongorora Meta-Ongororo. J Ongorora Chipatara Chemapikisi. 2010 Apr; 78 (2): 169-83.
Wells RE, Burch R, Paulsen RH, Wayne PM, Houle TT, Loder E. Kufungisisa kweMigraines: Pilot Randomized Controlled Trial. Musoro wemusoro: Journal of Head and Face Pain . 2014; 54 (9): 1484-1495.