Menene Yayi, Abin da Yayi
Mindfulness ne samun traction a matsayin fibromyalgia magani, amma ka san abin da mindfulness gaske yana nufin? Shin, kun yi mamakin shin ko wani abu ne da yake wucewa?
Yana da sauƙi a ga dalilin da yasa mutane suke sha'awar fibromyalgia-ko suna da shi, bi da shi, bincike da shi, ko san wani tare da shi - juya zuwa hanyoyin dacewa da kuma hanyoyin da za a bi da su: wannan yanayin yana da wuyar magance.
Mafi magungunan magunguna kawai suna taimakawa game da kashi uku na mutanen da suke gwada su, kuma haɗarin haɗarin haɗari yana da girma.
A halin yanzu, muna fuskantar wasu alamun cututtukan da ba su da tabbas wanda zai iya rage rayuwarmu a wani lokaci, ko barin mu gida mai yawa na lokaci.
Don haka a lokacin da adadin labarai ya fara raira waƙa ga wani abu da ke taimakawa fibromyalgia yayin da yake da lafiya, mai sauƙi, kuma maras dacewa, mutane suna kulawa. Sau da yawa lokacin da wannan ya faru, akwai ƙananan bincike don dawo da shi.
Duk da haka, ayyukan kula da hankali sun sanya wasu hanyoyi tare da masu bincike kuma muna tara ƙarin sani a duk lokacin. Wannan yana nufin za ka iya duba shaidun ka kuma yanke shawarar kanka ko don zuba jari da lokaci da makamashi a cikinta.
Mene Ne Mindfulness?
A mafi mahimmancinsa, ana iya kwatanta tunani da kasancewa saninsa ko saninsa game da wani abu. Idan aka yi amfani da shi don bayyana wasu ayyuka, to, yana da game da mayar da hankalin ka game da yanzu; kallo a cikin wani tsararren hanya ba tare da hukunci ba; da kuma amincewa da amincewa da yarda da tunaninka, ji, da jin dadin jiki.
Da zarar ka sami layi da shi, zaka iya yin tunani a ko'ina a kowane lokaci, amma wasu ayyukan da ke aiki da kyau don taimaka maka ka ci gaba da tunani ciki har da:
Tun lokacin da aka tunatar da hankali don inganta lafiyar, an tsara shirye-shiryen mayar da hankali ga likitoci, kamar:
- Mindfulness tushen damuwa ragewa
- Mindfulness-based likita far
- Hanyar haihuwa da kuma iyaye
Fibromyalgia Mindfulness Research
Bincike kan tunani game da fibromyalgia yana cikin farkon matakai. Duk da haka, yawancin shi yana alkwarin. Bayani da aka gabatar a taron Kasuwanci na Tattaunawa na Italiya a kan Cutar Neurorehabilitation ya ba da shawarar shawarar A don magancewa na cike da damuwa don ciwo mai tsanani, kuma C don fibromyalgia musamman. Ƙananan ƙila zai yiwu saboda ƙananan karatu mai zurfi.
Nazarin kan jiyya kamar wannan yana haifar da matsaloli tare da tsarin, girman, da nuna bambanci. Nassoshi masu yawa na nazarin lura da hankali sun lura da waɗannan ƙuntatawa da kuma matsaloli tare da ayyukan da ba a daidaita ba.
Saboda haka yayin da ba mu da amsoshin tambayoyi daga binciken, akwai akalla wuri da za a fara.
Nazarin shekara ta 2017 da aka wallafa a cikin Jaridar Birtaniya ta Lafiya na Lafiya ya ce tunanin tunani yana maida hankali ga cigaba da zama a cikin masu zama tare da fibromyalgia, ciki har da:
- Symptomology
- Sanin wahalar
- Darajar barcin
- Ƙananan ilimin zuciya
Masu shiga waɗanda suka ciyar da karin lokacin yin tunani suna da kyakkyawan sakamako.
Nazarin da aka yi a 2015 a Annals of Medicine Behavioral ya nuna cewa ƙaddamar da ƙuri'a a hankali yana iya ragewa:
- Damuwar fahimta
- Tatsauna barci
- Bayyana tsananin
Masu bincike sun lura, kamar yadda a cikin binciken da ke sama, cewa wadanda suka yi aiki da yawa sun kara inganta. Duk da haka, wannan binciken bai sami canje-canje tare da matakan jin zafi ko aiki na jiki ba.
Dalibai a binciken nazarin ilimin kimiyya sun dubi horar da hankali game da fushi, damuwa, da damuwa ga mutanen da fibromyalgia. Masu bincike sun ce horo ya rage dukkanin sau uku tare da kara yawan iko na ciki.
Wani bincike na matukin jirgi na 2016 da aka mayar da hankali a kan yoga na tunani ya nuna muhimmancin ingantaccen:
- Hadin haƙuri mai zafi
- Ƙunƙarar zafi a cikin kofa
- Sakamakon aiki
- Ƙarfi
- Balance
- Overall bayyanar cututtuka
Bugu da ƙari, za a duba waɗannan nazarin a matsayin na farko-har yanzu muna da abubuwa da yawa don mu koyi.
Me ya sa yasa basirar ga Fibromyalgia?
Lokacin da kake da yanayin kamar fibromyalgia, wanda zai iya sauyawa mako guda zuwa mako, rana zuwa rana, ko ma sa'a daya zuwa sa'a, tunani zai zama muhimmiyar mahimmanci. Yawancinmu muna da alamun gargaɗin farko na bayyanar alama a cikin jikinmu da hankalinsu. Ga mutum daya, yana iya zama ciwo a wani wuri. Ga wani, zai iya zama ba zato ba tsammani ya raɗa hankali ko tunani "daga cikinta."
Idan kun kasance sane da sanin jikinku da abin da yake fuskanta, zaku iya gane waɗannan alamun da kyau kuma kuyi aiki mai dacewa a saman wani alamar bayyanar ko busa.
A saman wannan, zamu iya kasancewa da sauƙi don mayar da hankali kan ƙananan. Binciken da aka yi a shekarar 2014 a maganin Pain Medicine ya samo shaidar cewa mutanen da ke da fibromyalgia na iya samun abin da ake kira "tsinkaya" zuwa ga bayanai marar kyau wanda ya bayyana cewa an danganta shi da ciwo mai tsanani. Masu bincike sun nuna cewa horar da hankali zai iya taimakawa wajen gudanar da wannan yanayin kuma saboda haka rage zafi.
Kalma daga
Idan kun yi tunanin tunanin ku zai taimake ku, bishara shine cewa ba ku da jira don masu bincike suyi tunanin su. Akwai ƙananan haɗari da kuma wani abu da zaka iya bi ko dai ko kuma ta hanyar horarwa daban-daban.
> Sources:
> Amutio A, Franco C, Perez-Fuentes Mde C, Gazquez JJ, Mercarder I. Ƙawataccen tunani don rage fushi, damuwa, da kuma bakin ciki a cikin marasa lafiya na fibromyalgia. Gabatarwa a cikin ilimin halin mutum. 2015 Janairu 12; 5: 1572. Doi: 10.3389 / fpsyg.2014.01572. eCollection 2014.
> Carson JW, Carson KM, Jones KD, Lancaster L, Mist SD. Binciken yoga na bincike ya nuna nauyin nau'i na ciwo mai tsanani a cikin marasa lafiya na fibromyalgia. Labarun duniya na yoga farfadowa. 2016 Sep 1. Doi: 10.17761 / IJYT2016_Research_Carson_Epub.
> Cash E, Salmon P, Weissbecker I, et al. Mindfulness tunani yana rage fibromyalgia alamu a cikin mata; sakamakon sakamakon gwaji na asibiti. Annals na likitanci magani. 2015 Yuni; 49 (3): 319-30. Doi: 10.1007 / s12160-014-9665-0.
> Castelnuovo G, Giusti EM, Manzoni GM, et al. Magungunan ilimin likita da maganin ƙwaƙwalwar da ke cikin maganin ciwo; hujjoji da shawarwari daga taron manema labarai na Italiya a kan ciwo a cikin neurorehabilitation. Gabatarwa a cikin ilimin halin mutum. 2016 Feb 19; 7: 115. Doi: 10.3389 / fpsyg.2016.00115. eCollection 2016.
> Duschek S, Werner NS, Libert N, Winkelmann A, Montoya P. Mai da hankali ga ƙananan bayanai ga marasa lafiya da ciwon fibromyalgia. Pain magani. 2014 Afrilu 15 (4): 603-12. Doi: 10.1111 / pme.12360.
> Van Gordon W, Shonin E, Dunn TJ, Garcia-Campayo J, Griffiths MD. Nazarin fahimtar tunani game da maganin ciwo na fibromyalgia; gwajin gwajin da aka samu. Jaridar Birtaniya na kiwon lafiyar lafiyar jiki. 2017 Feb, 22 (1): 186-206. Doi: 10.1111 / bjhp.12224.