Zvaunotarisira uye Nezvokuda Kubvunza
Unoda here kurara kwe fibromyalgia (FMS) kana chirwere chisingaperi chine fatigue syndrome (CFS kana ME / CFS )? Matambudziko okurara anowanzouya pamwe nemamiriro aya, uye zvidzidzo zvakaratidza kuti kurara kwakanyanya kunobatanidza zviratidzo zvakanyanya, zvikurukuru kurwadziwa kweFMS. Vanachiremba vakawanda vanokurudzira chidzidzo chehope che fibromyalgia kana chirwere chisingaperi chine utano hwevarwere.
Kana iwe uchifunga kuti une chirwere chehope (kana kupfuura imwe), unofanira kutaura nechiremba wako pamusoro pezviratidzo zvako.
Anogona kukumbira kuti iwe uwane chidzidzo chehope kuitira kuti nyanzvi inogona kuongorora mararamiro ako ehope uye kukupa kuongororwa.
Chii Chidzidzo Chehope?
Kuongorora kurara kunoshandiswa kuti uongorore zvinetso zvehope, kusanganisira kurara kwepabonde , kusuruvara , uye restless leg syndrome (RLS). Zvinoda kuti iwe ugone pane rimwe remabhadharo chaiwo ane magetsi anowanikwa kwauri anotarisa uropi hwako, kufema, uye kufamba. Imwe nyanzvi inotarisa mhinduro kubva kumagetsi uye inokuona iwe nekhamera.
Chiremba wako angada kuti iwe uwane chirwere chehope kana uine dambudziko rekurara, kumuka kazhinji, kana kuti une zviratidzo zvekurara kwepabonde, RLS, kana imwe chirwere chehope.
Mibvunzo Yekubvunza Usati Watara Kurara
Sezvo nezvose, isu vedu neFMS ne ME / CFS tinofanira kufungisisa pamusoro pezvinhu zvimwe zvekare tisati tapinda muhope yekudzidza. Heano mimwe mibvunzo inobvunzwa iwe waungada kubvunza usati wapinda:
- Imba yacho ine magetsi here? Ndezvokugeza here?
Kana imba yekugezera iri pachena, unogona kushambidza chiso chako, kushambidza meno ako, nezvimwewo usati wasvika pakudzidza.
- Ko makamuri ane terevhizheni here? Zvakanaka here kuunza bhuku?
Kana iwe kazhinji uchiona terevhizheni kana kuverenga kuti ikubatsire kurara, kuita izvozvo kunogona kukubatsira kuti ugare wakasununguka mumamiriro ezvinhu aya matsva. - Unogona here kuunza mabhedha ako?
Anotarisira kubhedha yezvipatara-zvipfeko, zvakakwana nemashizha akaoma uye mabheji wimpy. Kana iwe wakafanana neni, mahwendefa akaita sepepa rejecha!
- Inhengo yei yekumatira iyo inoshandisa?
Izvo zvinokosha kana iwe uri wegenegic kana unofanirwa kune matepi ekurapa kana glues, izvo zvavanoshandisa kuisa magetsi kumativi akawanda emuviri wako.
Zvaunotarisira Paunenge Uroche Dzidza
Iwe ungangove wakabvunzwa kuti uongorore manheru manheru, pedyo nepo vanhu vazhinji vanoenda kunorara. Pashure pokukutora iwe kuimba yako uye kutaura pamusoro pezviratidzo zvako uye nhoroondo yezvokurapa, mumwe nyanzvi anotanga kuvhara magetsi ako. Tarisira kuti uve nepamusoro wako uye chiso chako, chifuva, mimba, uye makumbo (kutarisa zvinetso zvekufambisa zvakadai seRLS uye nguva yezvakaitika zvinokonzera kushungurudzika.)
Zvose izvi magetsi zvinogona kunge zvakabatana nematare akapfava, uye iwe unogona kusungira zvikwata zvakapoteredza chifuva chako uye mimba kuti uone kufema kwako.
Mushure mekugadzirira uku kwaitwa, iwe uchaenda kunorara. A camera surveillance icharehwa kwauri, uye mafungiro ako ehupi uye mamwe mashoko achaongororwa kubva mune imwe nzvimbo.
Mangwanani, iwe uchamutswa uye uchave nenguva yekugeza asati usangana nachiremba kuti uende pamusoro pemigumisiro.
Kunyangwe chidzidzo chehope hachisi chakanakisisa (ndiani anoda kuongororwa paanorara, kana kuti ane tambo refu yakaiswa kwavari?), Ihwohwo husiku humwe chete, uye chimwe chinhu chinogona kukubatsira kuti uchinzwe zviri nani uye uwedzere kushanda.
Usarega kubviswa nekutya kwekusagadzikana, uye chengetedza pane zvingave zvakakunakira ruzivo rwekudzidzira kurara kunogona kuva nekutarisa zvinetso zvako zvehope.
Zvaunofanira Kuvhara Kurara Kwako Kudzidza
Mukuwedzera kune mazino emazino, mapajamas uye kuchinja kwezvokupfeka, unogona kuunza zvinhu zvakasiyana-siyana kuti zvikubatsire kupedza usiku uchinetseka zvakanyanya.
- Bhuku rimwe chete, uye zvimwe kana ukashandisa zvishoma; chero chimwe chinhu chinokubatsira kuti ugare wakasununguka usiku
- Mishonga yose yaunowanzoita usati warara uye chero mimwe mishonga yaungada. Kana iwe uchinge uine marwadzo emisumbu, tora marwadzo kana kuti mapepa - mubhedha ungasave wakanyatsonaka.
- Dzimba dzembhedhi kana masokisi, kana iwe uchida kusimuka pakati peusiku
- Chimwe chinhu chokudya kwekudya chamangwanani, pamwe nemishonga ipi zvayo yaungatora mangwanani. Iyo nzvimbo inogona kupa coffee kana juice, asi usatarisira chimwe chinhu.
- Kuverenga zvinhu kana chimwe chinhu chekuita, kana iwe wakamirira kwenguva refu usati waona chiremba.
Kurara isheyo yehutano hwakanaka. Kudzidzira kurara kunogona kuva chinhu chinokosha chekuziva chero kurapwa kunogona kukubatsira kuti uwedzere kurara kwako. Paunenge uchizorora zviri nani, unogona kunyatsoona zviratidzo zvako zvichivandudza.
Sources
Health Psychology. 2008 Jul; 27 (4): 490-7. "Fibromyalgia: basa rekurara rinoshandiswa uye mune zvakaipa zvisingaiti reactivity nekudzoka."