Mushure mokunge uchitarisa utachiona hwe fibromyalgia kana chirwere chisingaperi chinopera simba , zvinowanzoita kuti unzwe manzwiro akasiyana-siyana. Zvakakosha kuti iwe utarame nemanzwiro aya uye kuti uzive zvavari - zvikamu zvekutambudzika. Iwe uchazofanira kushungurudzika nekuda kwehupenyu hwako hwekare kuitira kuti uite kubudirira zvakanakisisa mukutarisa yako itsva.
Mubhuku rake rinonzi On Death and Dying, Elizabeth Kubler-Ross anotsanangura zvikamu zvishanu zvekushungurudzika kunoitwa nemurwere mushure mekudzidza kwechirevo chekuguma.
Kunyange zvazvo FMS ne ME / CFS zvisingakuurayi, iwe unogona kunzwa uine pfungwa huru yekurasikirwa. Izvi zvinonzwisisika nokuti iwe unenge uchatoda kuchinja humwe mararamiro ako.
Zvikamu zvekutambudzika ndezvi:
- Kurega - Kuramba kubvuma zviri kuitika.
- Hasha - Inonzwa sokuti haina kunaka kana kuti kutsamwira zvachose.
- Kukurukurirana - Kupikira chimwe chinhu chakadai sekuva munhu ari nani kana mamiriro acho achienda.
- Kuora mwoyo - Kupa, kwete kutarisira zvinoitika.
- Kubvuma - Kuuya maererano nemamiriro ezvinhu uye kugadzirira kuenda mberi.
Kana uchinge wapfuura nepakati pemakamuri aya, kugadzirisa zvingangove zviri nyore asi iwe unogona kunge uine matambudziko. Kana iwe usingagoni kubudirira kuburikidza nezvikamu zvekushungurudzika kana kunzwa kuti iwe unogona kunge uine hutano husuruvara, iva nechokwadi chekuudza chiremba wako. Iwe unogona kudiwa kuona mupi wezano kuti akubatsire kuburikidza naro, uye mishonga inogona kubatsirawo zvakare. Yeuka kuti kliniki yekuora mwoyo inowanzoitika pamwe chete nemamiriro aya.
Iwewo unofanirwa kuvaka sangano rekutsigirwa, zvisinei kuti kuburikidza neshamwari neshamwari kana mapoka ekutsigira munharaunda yako kana paIndaneti. Ita mumwe munhu waunogona kutaura naye kana zvinhu zvichityisa.
Kugadzirisa mazano
Kunyatsogadzirisa zviratidzo zve ME / CFS zvinogona kukubatsira kuti uwedzere kushanda nekuvandudza hupenyu hwehupenyu hwako.
Nyanzvi dzinokurudzira hupenyu hwakawanda hunochinja, kusanganisira:
- Deredza kudzvinyirira: Tora matanho ekuderedza dambudziko rako rezuva rega rega uye dzidza kuti ungaita sei zviri nani nekudzvinyirira usingakwanisi kuzvidzivirira, zvichida kuburikidza nehutano hwakanaka, yoga kana tai chi .
- Wana zvakakwana kurara: Ita tsika dzakanaka dzokurara, dzakadai sokuenda kurara uye kumuka panguva imwe chete zuva rimwe nerimwe. Rongedza zuva masikati, uye rega nguva yakakwana yekurara kwakaringana.
- Dzidzira nguva dzose: Kuitwa zvakanaka, kurovedza muviri kunogona kuvandudza zviratidzo. Zvisinei, iwe unoda kutanga zvishoma uye kuvaka zvishoma nezvishoma. Murapa wepanyama angakubatsira iwe kuisa pamwe regimeni yakanaka.
- Zvichenjerere iwe , asi ramba uchishanda: Chengetedza basa rako rinoenderana zuva nezuva. Dzivisa muedzo wokuita zvakawanda pamazuva ako akanaka, nokuti izvozvo zvinogona kutungamirira kune mamwe mazuva akaipa. Nepo vamwe vanhu vachisiya mabasa uye vachirega mabasa nekuda kweM ME / CFS, vanhu vanoomerera kune kuenzanisa, kushingaira kwemabasa vanoita sevanonzwa vari nani kudarika avo vasina basa.
- Chengetedza mararamiro ane hutano: Izvi zvinosanganisira kudya kudya kwakakwana , kukonzera caffeine, kusasvuta, kuwana mvura zhinji, kuwana zororo rakakwana, kutarisana nekuzvidya mwoyo uye kushandisa nguva dzose.
> Sources:
> 1998-2007 Mayo Foundation yeArachi Dzidzo Nekutsvakurudza (MFMER) "Chronic Fatigue Syndrome"
> Judy > Bear, > Kutanga kubudiswa mu MSN Cancer Forum "Matanho"
> Regina P. Gilliland, MD, Department of Internal Medicine; Division of Rehab Medicine, Mobile Infirmary Medical Center "Fibromyalgia"