9 Hanyoyi don Sarrafa Rikici A lokacin da Kuna COPD

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COPD yana hade da matakan da ke cikin damuwa wanda zai iya tasiri ga rayuwarka. Rundunar ta'addanci wani ɓangare ne na tsoro da yawa tare da yawancin cututtuka na jiki. Duk da yake mutane da yawa suna fuskantar tashin hankali, mutanen da ke da COPD sun fi dacewa da su. Yayinda tashin hankali ya gina, zai iya taimakawa wajen numfashi mai tsanani.

Kwayoyin cutar tashin hankali sun hada da:

• Sweating
• Zuciyar zuciya
• Ji tsoro ko girgizawa
• Ƙananan gajeren numfashi ko kuma jin dadin zamawa
• Ƙunƙun daji, damuwa, ko rashin jin daɗi
• Tsoron mutuwa
• Dizziness
• Ƙarfi da tingling a cikin extremities
• Hoton haske
• Hannu

Da ke ƙasa akwai wasu hanyoyi da za ku iya rarraba wani tashin hankali idan kun ji wanda ya zo.

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Rawanin Biki

Sau da yawa aka bayyana a matsayin "karɓar numfashinka," tsayayyar tsoro yana iya sa ka ji kamar kuna fama da ciwo, hyperventilating, ko choking. Wannan shine dalilin da ya sa yana da mahimmanci idan ka fahimci jin tsoro, za ka fara mayar da hankali ga numfashinka. Idan zaku iya sarrafa numfashinku a yayin da ake kai hare-haren, za ku iya samun ta ta hanyar lokaci kaɗan. Fara tare da wannan dabara:

• Yayinda kake jin koshin ka, kayi hankali da hankali ta hanyar hanci . Yayin da kake yin hawan, ƙwajinka ya kamata ya fadada waje kuma ya kamata ka ji kadan daga cikin kirjinka. An san wannan a matsayin numfashi na diaphragmatic.
• Yayinda kake ajiye kullunka, kullun bakinka kamar yadda za ka busa kyandir. Tare da laushi mai laushi, numfasawa sannu a hankali ta bakin bakinku. Wannan shi ne sanannun motsa jiki-lip.
• Maimaita wannan motsin motsawa har sai kun ji damu.

Don samun iko mafi kyau a kan numfashinka, yin motsin motsa jiki akai-akai.

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Ɗauki Magunguna

Magunguna na iya zama mai tasiri sosai wajen sarrafa rikici da tashin hankali. A COPD, ana amfani da antidepressants sau da yawa akan magungunan magunguna, amma abin da magani ya fi dacewa ya kamata a tattauna da likita.

Kodayake zaku iya samun damuwa na numfashi a lokacin da ake kaiwa tsoro, amfani da gaggawa na masassarar ƙwayoyin cuta, wanda zai iya ƙara yawan zuciya da kuma kara damuwa, an hana shi. Maimakon haka, gwada shan jinkirin, numfashi mai zurfi kamar yadda aka ambata a sama.

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Yi Muminai Mindfulness

Binciken ya nuna cewa tunanin tunani-aikin da aka keɓe don mayar da hankalinka kan halin yanzu - zai iya taimakawa wajen magance matsalolin tashin hankali da kuma taimakawa ga danniya.

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Ƙwarewa tare da Kayan Gwaninta

Raguwa yana da muhimmanci wajen rage matakan damuwa da kuma hana tashin hankali. A wasu lokuta, yin amfani da fasaha na shakatawa zai iya taimaka maka wajen gudanar da tashin hankali wanda ya riga ya fara. Kula da kanka da kyau, kuma kada ku ji dadi game da kulawa da kai a lokacin lokutan damun lokaci.

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Duba hanyarka zuwa kwanciyar hankali

Nunawa shine hanyar da ta dace da ke ba ka damar yin amfani da tunaninka don taimaka maka ka ɓata. Nunawa ya hana ka daga mayar da hankalin kan damuwa da jin tsoro na ci gaba da tashin hankali. Yana jagorantar ku ta hanyar mayar da hankalinsu a kan sakonni, hotuna masu zaman lafiya, maimakon wadanda zasu iya sa ku ji tsoro.

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Gwada Gwanin Ƙwararrakin Ƙwararru

Rikicin tashin hankali ya faru a COPD lokacin da rashin jin dadin jiki na jiki (rashin ƙarfi, ƙara yawan zuciya) yana ɓataccen ɓata. Wannan yana nufin cewa a maimakon sanin cewa wadannan bayyanar cututtuka ba barazanar rai ba ne kuma kana da ikon iya rinjayar su, ka yi imani ba za ka iya tsira da su ba. Yin aiki tare da mai ilimin hanyoyin kwantar da hankali da ƙoƙarin gwajin haɓaka (CBT), wani nau'in maganin maganganu, zai iya taimakawa wajen magance matsalolin tashin hankali da tashin hankali.

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Dakatar da Maƙasudin Kullunku

Tsayar da hankali shine ƙwarewar halayyar halayyar halayyar halayyar da ta shafi kulawa da hankali ga tunaninka na yaudara don dakatar da maye gurbin su tare da mafi mahimmanci, masu kyau.

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Bincika Ƙungiyoyin Ƙungiyoyi

Ƙungiyoyin goyon bayan zasu iya zama wani ɓangare na amfani da COPD da hare-haren tsoro saboda sun sanar da kai ba kai kaɗai ba. Suna kuma iya taimaka maka gano hanyoyin da za a magance tashin hankali, tsoro, da COPD.

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Yi Daily

Kamar duk abin da kake so ka yi kyau, aikin ya zama cikakke. Don samun mafi yawancin dabarun da aka ambata a sama, yi musu aiki akai-akai-don ba jira har sai kun kasance a tsakiyar wani harin kai tsaye don gwadawa kuma ku tuna yadda za kuyi su. Yin amfani da waɗannan fasahohi sau da yawa a rana, a kowace rana, zai taimaka maka sauƙin tunawa da su a yayin tashin hankali lokacin da kake buƙatar su.

_Sources:

_{Kummer. F. Rashin kai hare-hare a cikin COPD da kuma taƙaitaccen ra'ayi. ERJ. Eur Respir J 2010; 36: 457-461 DOI: 10.1183 / 09031936.00045310}

_{Livermore N, Sharpe L, McKenzie D. Fassarar fassarar da kuma damuwa da hankali kamar yadda masu lura da ilimin kimiyya suke nunawa a cikin cutar cututtuka na kullum. J Sakamakon Sakamakon. 2012 May, 72 (5): 388-92. Afub 2012 Feb 25.}

_{Livermore N, Sharpe L, McKenzie D. Rashin tsoro da tashin hankali a cikin cututtuka na ruguwar ƙwayar cuta: mai hangen nesa. Zazzafa Mad. 2010 Sat, 104 (9): 1246-53.}

_{Miller JJ, Fletcher K, Kabat-Zinn J. Yarjejeniyar shekaru uku da kuma magungunan asibiti na tunani da tunani akan ƙaddamar da maganin magance matsalolin tashin hankali. Gen Hosp Psychiatry. 1995 Mayu, 17 (3): 192-200.}