Hanyoyi na zamani na taimaka wa mutane da zafi
Tunanin tunani shine tunani mai mahimmanci don maganin cututtuka na rheumatoid , da sauran yanayi na yau da kullum (misali, fibromyalgia , psoriasis ). Yawancin mutanen da ke dauke da maganin arthritis suna tare da su tare da hade da magungunan don magance ciwo da kuma ci gaba da ciwo. Zai iya zama wata hanya mai wuyar gano mafi kyau hade da kwayoyi saboda ba daidai ba ne ga kowane mai haƙuri.
Ko da lokacin da aka yanke shawarar tsarin kulawa, illa mai lalacewa ko maganin rashin dacewa da magani zai iya faruwa. Hakan yakan sabawa lokacin da mutane ke duban maganin rigakafi, jiyya na al'ada, ko maganin tsabta. Ƙwararren tsararren abu ɗaya ne wanda aka kara da shi a tsarin kula da ku don amfani tare da sauran jiyya. Akwai hanyoyi masu yawa ko maganin gargajiya. Zuciyar tunani ba sabon abu ba ne, amma ana binciken shi kuma yana samun karba a yayin da mutane da cututtuka na rheumatoid suka koyi game da shi.
Mene Ne Ma'anar Zuciya?
Zuciyar tunani shine tunani wanda yake amfani da shi don mayar da hankalinka da fahimta a yanzu. Kalmar "tunani" ta samo daga Pali (harshen na Buddhist na farko) kalma "sati" wanda ke nufin "don tunawa." A wannan yanayin, yana nufin tunawa da sake haɗawa har zuwa yanzu, ba tunawa da kwarewar da ta wuce ba.
A bit of History
Tunanin tunani ya samo asali daga shekaru 2,500 da suka gabata a matsayin wani ɓangare na al'amuran addini da ruhaniya. Yayin da aka ce an samo asali ne daga tsararren Buddha, an sanya hankali cikin Kristanci, Hindu, Islama, addinin Yahudanci, da Taoism.
A cikin shekarun da suka gabata, duk da haka, masu bincike na yammacin sun fara fahimtar amfani da tunani game da lafiyar jiki da tunani.
Kwayoyin tunani na yau da kullum suna dauke da maganin maganin yanayi don ciwo mai tsanani.
Wani mai aiki a Yammacin Turai, Jon Kabat-Zinn, ya gabatar da shirin na MBSR a cikin littafinsa mai suna "Full Catastrophe Living", wanda aka buga a shekarar 1990. Da farko, an shirya shirin ne ga mutanen da ke fama da cututtuka, amma daga bisani an daidaita shi don amfani a cikin wurin asibiti don taimakawa waɗanda ke fama da cututtuka na rheumatic na kowane matsala. Kabat-Zinn ya bayyana mahimmanci kamar "biyan hankali a kan manufar, a yanzu, kuma ba bisa ka'ida ba, ga bayyanawar lokaci na ɗan lokaci zuwa lokaci."
Ta Yaya Taimakawa?
Game da kiwon lafiyar, burin yin tunani shine tunani fiye da motsin zuciyarka da kuma mayar da hankalinka game da shan wahala da sauran sassan cutar, a yanzu. Dole ne a yi la'akari da tunani mai zurfi a matsayin aikin ruhaniya duk da asalinsa lokacin da ake amfani dashi don sarrafa motsin zuciyarmu da kuma mayar da hankalin yin kokari. Ka yi la'akari da shi kawai a matsayin hanyar da za a mayar da hankalin lokacin fahimta ta lokaci guda.
Yayin da mutane da ke fama da ciwo na yau da kullum suna iya shan magani don rage damuwa ta jiki, dole ne a iya magance matsalolin rayuwa tare da ciwo na kullum da kuma yarda da shi a matsayin wani ɓangare na rayuwarka.
A cikin mutanen da ke fama da cututtukan rheumatic, tunani na tunani zai iya taimakawa:
- rage rashin jin daɗin zuciyar
- inganta bangaskiya cewa zaka iya rinjayar ko sarrafa ciwo da sauran alamun bayyanar
- aiwatar da motsin zuciyarmu dangane da rayuwa tare da ciwo na kullum
- inganta matakin gajiya naka
- inganta ikon ku don aiwatar da hanyoyi masu kula da kansu
- inganta ingantaccen zamantakewa da ingancin rayuwa
Har ila yau, wasu marasa lafiya suna iya ganin cewa sun fi dacewa tare da amfani da maganin amfani da magani idan sunyi amfani da tunani a hankali kamar yadda aka tsara. Wasu mutane ma sun iya rage yawan amfani da magani. Abin sha'awa, an nuna cewa tunanin tunani yana iya samun ilimin ilimin lissafi fiye da abin da zai iya samuwa a hankali.
Yaya An Yi?
Kullum, don cimma hankali, wani yakan iya mayar da hankalin da hankali ta hanyar mayar da hankali kan numfashi. Za'a iya haɗa nau'o'i daban-daban da kuma mayar da hankali ga hankali don haɗawa da sanarwa ko sauti ko hotuna. Sauti mai sauƙi, ba haka ba? Yana da gaske ba sauki ba. Ba tare da horarwa da horo ba, hankalinka ya janye daga yanzu da kuma canje-canjen tsakanin abubuwan da suka wuce da kuma makomar. Wannan shine batun tunani da tunani. Yana da wata hanyar da za a taimaka maka wajen mayar da hankalinka a yanzu.
Akwai hanyoyi da yawa don tunani, amma ƙaddamar da ƙwarewar Mindfulness Based Reduction (MBSR) ya fi ganewa. Kabat-Zinn ya ci gaba da shirin a Jami'ar Massachusetts a shekarun 1970s. MBSR wani mako ne na mako takwas wanda ya ƙunshi zaman mako-mako na tsawon kwanaki 2.5 zuwa 3. Mutane suna shan aji suna koyi da yin aiki:
- zaune tunanin tunani da cewa mayar da hankali kan numfashi
- tafiya mai zurfi
- Hanyar tunani tare da yin amfani da yoga mai zurfi
- yadda za a mayar da hankalin ku ga abubuwa daban-daban a jiki
Yayin ƙarshen mako takwas, ana yin amfani da hankali ga ayyukan yau da kullum, wanda ake kira aikin tunani na yau da kullum. Ana bayar da rikodi na bidiyo don tallafawa aikin gida na tunani. Wadanda ke daukar wannan aji dole ne su yi kimanin minti 45 na yin tunani a cikin kwanaki shida a mako a cikin mako takwas. Akwai kuma komawa zuwa ƙarshen lokacin mako takwas inda mahalarta zasu zauna a cikin shiru ba tare da ɓata lokaci ba.
Akwai kimanin 1,000 malamai na MBSR da za a iya samuwa a kusan dukkanin jihohi, har ma kasashe 30. Kafin ka duba don ganin idan akwai malami a kusa da ku, dole ne ku yi ƙoƙarin yin sirri mai kyau a cikin mako takwas, da kuma fahimtar manufarsa. Kuna iya samun ƙarin bayani game da MBSR a cibiyar Cibiyar Mindfulness a Makarantar Koyon Makarantar Massachusetts. Idan ba za ku iya zuwa kundin ba, akwai littafi da aka saya don sayan da ake kira Aikin Lantarki na Rushewar Mindfulness, by Bob Stahl, Ph.D. da Elisha Goldstein, Ph.D. John Kabat-Zinn, Ph.D.
Sources:
Ludwig, David S. Mindfulness a Medicine. JAMA. 2008; 300 (11): 1350-1352.
> MacKenzie, C. Ronald, MD Misting Mindfulness zai iya taimakawa wajen samun lafiyar marasa lafiya tare da cututtukan cututtuka na rheumatic. Afrilu 15, 2016.
http://www.the-rheumatologist.org/article/practicing-mindfulness-can-help-alter-patients-experience-chronic-rheumatic-diseases/2/.
Retzlaff, Kimberly. Mindfulness iya inganta lafiya likita a cikin Rheumatology marasa lafiya. Rheumatologist. Satumba 15, 2015.
http://www.the-rheumatologist.org/article/mindfulness-may-improve-medical-efficacy-in-rheumatology-patients/.
Young, Laura A. Ph.D. Muminai Mindfulness: Mahimmanci ga Masu Rheumatologists. Rheumatic Disease Clinics Arewacin Amirka. 2011 Feb; 37 (1): 63-75. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3045754/