Sezvaungave uchiziva, kusunungurwa kubva kuzviratidzo zveBS zvinogona kuva zvakaoma kuuya. Kushungurudzika nokushayikwa kwemishonga inoshanda, vanhu vazhinji vane IBS vakashandura kune dzimwe nzira dzokurapa. Imwe nzira yakasiyana yekurapa iyo vamwe vanhu vakashandura nayo ndeyo kushandiswa kwekugara uchifungisisa.
Vatsvakurudzi vakanyatsodzidza zvidzidzo kuti vaone kana chirongwa chekurapa chinobva mukufungisisa chinogona kubatsira kune vanhu vane IBS.
Zvinyorwa zvepamusoro zvakagamuchirwa kubva kune vatsvakurudzi ndezvaya zvinorondedzerwa sekutarisa-pfungwa dzakarongwa, izvo zvinosanganisira pfungwa yekufungisisa. Kufungidzira-based based treatments kwakaratidzwa kuti inoshanda pakugadzirisa zviratidzo zvehutano hwakasiyana-siyana hwepanyama uye hwepfungwa.
Pano, tichatarisa zvirongwa izvi zvekurapa, tarisa kuti ruzivo rwekutsvakurudza ruzivo rwekutsvakurudza runofanira kupa sekubudirira kwavo, uye kurukurai zvaunotarisira kana iwe uchiedza kurapa kwakadaro. Izvi zvichakubatsira iwe kuti uite chisarudzo chakanaka chekuti kana kuti kwete chirwere-based meditation treatment chakakunakira iwe.
Chii Chinonzi Kufungisisa Kufungisisa?
Uhu hwedu hunowanzoenderera mberi hunoisa pfungwa pakufungidzira zviri kuuya kana kuratidza pane zviri munguva yakapfuura, pane kungofunga nezvezvino. Kungwarira ndiyo tsika yekuedza kuisa pfungwa dzako kune zvose zvawakawana munguva ino.
Muitiro unokukurudzira kuti uzive, uye ugamuchire pasina kutonga, zvose zvezviitiko zvako, pfungwa, uye manzwiro kunze kwekutaura kwavari. Kungwarira-based based therapies zvirongwa zvekurapa izvo zvinokubatsira iwe kukudziridza unyanzvi hwakanaka hwokufunga. Chaizvoizvo, vanokudzidzisa nzira itsva dzekutarisana nekutambudzika.
Nei Kuchengetedza Kwemafungiro Kunobva Kubatsira Kubatsira IBS?
Kungwarira-yakagadzirwa mishonga inofungidzirwa kuti inatsiridze kukwanisa kwako kuisa pfungwa, kusimbisa kukwanisa kwako kunzwa wakasununguka, kuwedzera kuzvikudza kwako, uye kuunza kuderedzwa kwekunzwa kurwadziwa. Ivo vakaratidzirwa kuti vanobudirira mukuderedza kushungurudzika, kuora mwoyo, kushungurudzika, kurwadziwa, uye zviratidzo zvehumwe hutano husingaperi, hwakadai se fibromyalgia uye kusingaperi kuneta kwechirwere .
Kutsvakurudza kwakaratidza kuti kufunga uye kufungisisa zvinokurudzira kuchinja mukati meuropi-kuchinja kunobata nzira yatinoita nayo kushushikana, pfungwa dzedu, nemhinduro dzedu mupfungwa. Zvave zvichifungidzirwa kuti izvi zvingaguma zvingaita kuti kuderedzwa kwezviratidzo zveBS.
Kune munhu ane IBS, pfungwa-based based therapies inofungidzirwa kubatsira kubatsira kuderedza kufunganya kwakabatana nezviratidzo zvekudya. Nemhaka yemuviri wehupenyu hwehupenyu hwehupenyu hunoitika, kunyanya kuzvidya mwoyo kunogona kuwedzera zviratidzo zvekudya zvakanyanya izvo munhu ane IBS anonyanya kunetseka nezvazvo. Nheyo yekufungidzira-yakagadzirirwa kurapwa kweBS ndeyokuti kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge wakagadzikana nehuviri hwehuviri hwako, huchawana zviratidzo zvishoma zvisingadiwi.
Mhando dzeMangariro-Inobva kuTrapies
Kufungidzira-kwakagadzirwa nemishonga kunosanganisira pfungwa-based based stress reduction (MBSR) uye pfungwa-based based cognitive therapy (MBCT).
MBSR chirongwa cheboka chakagadzirwa naJon Kabat-Zinn paYunivhesiti yeMassin Medical Centre. MBCT inowedzera vatungamiri vekufunga kwehutano hwemaitiro (CBT) kune maitiro ekufunga uye kufungisisa. Kunyange zvazvo zvakanyanya kushandiswa semushonga wekuora mwoyo, MBCT yakadzidzwa sechirapa yeBS.
Kutsvakurudza Kunotii?
Tsvakurudzo dzinoverengeka dzakaitwa pamusoro pemashandisirwo emagariro-based based therapy for IBS. Zvinosuruvarisa, hakuna kumbove nekushandiswa kwakawanda mumagariro ekugadzira maitiro uye vanhu. Zvisinei, maviri meta-kuongorora yakaitwa iyo yakaedza kuunganidza pamwe chete tsvakurudzo iripo kuti iuye nemamwe maonero ekutanga.
Meta-maitiro maviri akazoona zvakafanana pamusoro pekutsvakurudza kwakaitwa kusvikira panguva yekushandiswa kwemafungiro-based based therapies kweBS. Kurapa kwakadaro kunoratidzika kuti zvose zvinoderedza kuoma kwezviratidzo zveBS , kusanganisira kurwadziwa, uye kuvandudza hupenyu hwevadzidzi vanenge vachidzidza. Uyezve, kuvandudzwa kunoitwa nevadzidzi vechidzidzo kwakaenderera mberi kunyange pashure pokunge kupindira kwokutanga kwapera. Mumwe mushumo wakazivisa kuti zvirongwa zvakarongeka zveMBSR neBMBT zvaive zvakakosha kupfuura chero imwe nzira yakasangana nayo.
Zvinotarisirwa kuti kufunga-kwakarapwa-kuburikidza nekuderedza kusagadzikana kwemunhu kune mafungiro avo, manzwiro, uye kunzwa kwepanyama-kunotungamirira kuderera muevecal hypersensitivity iyo inoratidza chiratidzo cheBS. Kupera kwechirwere ichi chinonzi kutcheral hypersensitivity inofungidzirwa kutungamirira kune zvose zvakaderera zviratidzo zvemuviri uye nekuvandudzwa mumunhu hwehupenyu hwehupenyu.
Zvaunotarisira Kubva pane imwe chirongwa cheMBSR
MBSR inoda kuzvipira kwevhiki masere. Purogiramu inotungamirirwa nemudzidzisi akave akadzidziswa mumutambo wekurapa. Purogiramu inopihwa nenzira yekirasi dzeboka. Chidzidzo chega chega chichapedza maawa maviri kusvika matatu maunenge uchidzidziswa maitiro akasiyana-siyana, kusanganisira:
- Mafungiro okufunga
- Akagara achifungisisa
- Kutungamirirwa mumuviri scan
- Gentle yoga
Iwe unotarisirwa kuti uite maminitsi anenge makumi maviri nemakumi mashanu ekudzidzira chikoro zuva roga roga maunoshandisa maitiro ako akadzidziswa munguva yegadziriro yeboka. Mushure mevhiki yechishanu kana yechitanhatu, iwe unotarisirwa kuenda kumusangano wezuva rose. Chinangwa cheMBSR ndechekusimudza kukwanisa kwevanhu kuramba vachirangarira nguva yemazuva ano, iyo inobatsira kuderedza kuzvidya mwoyo, kuderedza reactivity kudzvinyirira, nekuvandudza kukwanisa kwevanhu kurarama nematambudziko chero upi zvake hupenyu hunogona kuuya.
Zvaunotarisira Kubva kune MBCT Program
Purogiramu yeBMBCT inogadziriswa nenzira yakafanana zvikuru kune iyo ye MBSR. Purogiramu inoitika kwemavhiki masere, uye mapoka emapoka emapoka ega uye mabasa epamba. Kufanana ne MBSR, unogona kutarisira zuva rose rekudzokera kune kana kupoteredza vhiki yako yechishanu kana yechitanhatu.
Sezvo ne MBSR, iwe uchadzidziswa unyanzvi hwokufunga, kugara uchifungisisa, kuongorora muviri, uye mamwe maitiro ega yoga. Chinangwa chikuru ndekukudziridza kusaziva kusaruramisira kune zvose zvakaitika kwauri, pfungwa, manzwiro, uye manzwiro epanyama.
Ikoko MBCT yakasiyana neye MBSR iri maererano nekutarisa kwakanyanya pane pfungwa dzisina kunaka dzinogona kuita kuti vanhu vasafarirwa. Sezvakataurwa pamusoro apa, MBCT inoshandisa kushandiswa kwemagariro ekugadzirisa maitiro ekutsvaga uye kuchinja mafungiro asina kunaka anokwanisa kutungamirira pakuora mwoyo kana kuzvidya mwoyo. Chinangwa chekutanga cheMBCT ndechekudzidzisa iwe kubvuma nekucherechedza pfungwa dzako kuzvigadzirisa panzvimbo pokuva pedyo navo kana kuzviita.
MBSR kana MBCT?
Tsvakurudzo yepfungwa-yakagadzirirwa kurapwa kweBS haina kujekesa kuti imwe kana imwe purogiramu yakakwirira maererano nekubatsira kudzivirira zviratidzo zveBS. Nokudaro, sarudzo yekuti chirongwa chipi chekutora chikamu chiri kwauri.
Sezvo MBCT yakagadzirirwa kurapwa kwekuora mwoyo, iyo ingangodaro isarudzo yakanaka kwauri kana iwe uchitarisana nokuora mwoyo nguva dzose. Kana zvisina kudaro, chirongwa cheBMBS chinogona kukodzera zvido zvako zvakanaka kwazvo.
Icho chinonyanyisa pasi chepurogiramu ndiyo nguva yekuzvipira. Asi, kuziva kuti iwe uri kuve unovandudza unyanzvi huchakushumira iwe kwenguva refu mushure mekuzadzisa purogiramu inogona kukubatsira kuti urambe uchikurudzirwa.
Kwokuwana Rubatsiro
Yunivhesiti yeMassin Medical Centre yave ichirovedza vashandi muBMSR kwemakore. Iwe unokwanisa kuwana mawebsite kana iwe unogona kuita tsvaga tsvaga kutsvaga kutsvaga vashandi munzvimbo yako. Ingova nechokwadi chekutora mushandi uyo akadzidziswa muMass MBSR chirongwa chekurapa.
VAKCT vanogona kunge vakaoma zvakaoma kuwana, asi unogona kuwana mamwe mashoko pamusoro pekuwana chiremba munharaunda yako pano.
Sources:
Aucoin M, Lalonde-Parsi MJ, Cooley K. Mindfulness-Based Therapies muChirango cheKushanda Kwemagariro Matumbo: A Meta-Analysis. Uchapupu-Hwakagadziridzwa Mishonga Inobatsira uye Inobatsira: eCAM , 2014, 140724.
Kabat-Zinn J. Dambudziko Rakazara Kurarama: Kushandisa Uchenjeri hweMuviri Wako Nepfungwa Kutarisana Nhamo, Kusuruvara, uye Kurwara. New York, NY Bantam 2013.
Lakhan SE, Schofield KL. Kufungisisa-Kubvira Kurapa Mukurapa Kwekugadzirisa Kwekuita Somatization: Kuongorora Kwekugadzirisa uye Meta-Kuongorora. PLoS ONE. 2013; 8 (8): e71834.