Akwai ƙarin sha'awa ga al'ada ko kuma al'adun gargajiya don magance ciwon kai, kamar massage , gudanarwa, ko acupuncture. Sau da yawa, ana ba da shawarar wadannan maganin, baya ga magungunan ƙwayoyi, don taimakawa wajen inganta jin daɗin jin daɗin ku.
Nuna tunani wani wata farfadowa ne na ƙaura. Duk da yake babu bincike da yawa game da tunani da ƙaura, yana da kyau a bincika kuma yana da mahimmancin gwada-idan wani abu, tunani yana da kyakkyawan uzuri don samun zaman lafiya daga duniyar waje don dan kadan.
Menene Mindfulness?
Mindfulness yana ƙunshe da kasancewa cikin kwanciyar hankali da tunanin mutum, jihohin jiki, jin dadi, tunani, sani, da kuma yanayi a wannan lokacin. Wannan fahimtar fahimta da kuma rayuwa a yanzu shine an yarda da shi don taimaka maka wajen samar da hanyoyi na tunani da kuma nagarta wadanda suke da kyau da kuma dacewa yayin da suke fuskantar matsalolin damuwa. Ta hanyar numfashi mai zurfi da yoga, jiki yana fada akan taimakawa wajen kwantar da hankalin jiki na wahala.
Kimiyya Bayan Bayanan Bincike Don Mutuwarku
A cikin binciken daya a cikin ciwon kai : Jaridar Head da Face Pain, 19 da balagagge tare da episodic migraines sun kasance marasa galibi don karɓar ragowar ƙuntataccen tunani (MBSR) ko "kulawa na yau da kullum." Ƙungiyar mai kulawa (mahalarta da ke karɓar kulawar tazarar ƙaura ta saba) an ba da izinin shiga a ƙarshen binciken amma an nemi su kada su shiga kowane yoga ko jerin tunani a kansu a yanzu.
Dukan masu halartar suna da tarihin koyaswa tare da aura ko gudun hijira ba tare da aura, suna fuskantar akalla 4 zuwa 14 migraines a kowane wata don akalla shekara guda-saboda haka yana da adadi mai mahimmanci.
An yarda dukkanin mahalarta su ci gaba da yin maganin ƙwaƙwalwar ƙwayar cutar ta migraine kamar yadda ya saba-kuma yawanci suna shan wasu nau'i na magungunan ƙwayar ƙwayar cuta .
Ƙaddamarwar MBSR shine ƙaddamarwa na mako takwas / tsarin jiki wanda ya shafi koyarwar tunani da yoga. Masu halartar suna ganawa da sa'a guda 2 da mako daya kuma suna tsammanin kwanakin rana na kwanaki 6. An kuma umarce su su yi aikin minti 45 a cikin tunani da yoga. Har ila yau mahalarta suna kula da saiti a yau.
Ƙungiyar farko ta MBSR ta fara da hankali game da numfashi, cin abincin hankali, da kuma jiki na duba ("kula da hankali ga sassa daban-daban na jiki"). Ƙananan karatun da aka gina a kan waɗannan ayyuka kuma karfafa karfafawa da tunani a cikin ayyukan rayuwar yau da kullum, kamar shan shawa ko wanke kayan sha.
Wani babban batu na wannan hanya ya shafi koya wa mahalarta amfani da fasaha na MBSR a matsayin hanyar da za ta rage girman tasirin damuwa da kuma samar da hanyoyin daidaitawa, da mawuyacin cigaba a lokuta masu wahala. An yi hakan ne mafi yawa ta hanyar "mayar da hankali ga yanayin rudani na numfashi."
Mahalarta wadanda suka karbi taimakon MSBR sun sami magungunan migraines da ƙasa da ƙasa da ragu na 1.4 a wata daya fiye da wadanda ke da "kulawa da su."
Ko da yake yana da mahimmanci a lura cewa waɗannan sakamakon bai isa ga muhimmancin kididdiga ba.
Wannan yana iya zama saboda ƙananan samfurin, ainihin ainihin factor a wannan binciken.
Da aka ce, binciken ya nuna cewa mahalarta wadanda ke yin tunani a hankali suna da raunin hare-haren ƙaura, tare da rage yawan rashin lafiya, yayin da MIDAS ya isa su-kuma waɗannan binciken sun kasance masu muhimmanci. Bugu da ƙari, waɗanda suka karbi MBSR sun ba da rahoto da karfin kwarewa da kulawa, idan aka kwatanta da ƙungiyar kulawa.
Layin Ƙasa
Duk da yake tunani mai zurfi da yoga suna da yiwuwar zama magungunan maganin ƙwayar cuta, karin karatu-musamman ma wadanda ke da yawan masu halartar-ya kamata a yi don faɗi wannan don tabbatar.
Ba kai kadai ba ne idan kana ƙoƙari don gano hanyoyin haɓaka hanyoyin kirkiro don ƙauraranka. Bari mu kasance masu bege yayin da ake ci gaba da nazari kan sababbin sababbin al'adu na farfadowa.
Sources:
Bishop M, et al. Mindfulness: Ma'anar aiki da aka tsara . Clinical Psychology: Kimiyya da Practice. 2004; 11: 230-241.
Hofmann SG, Sawyer AT, Witt AA, Oh D. Tsarin Farfadowa da Mahimmanci a kan Raguwa da Bacin ciki: Wani Nazari na Meta-Analytics. J Duba Clinic Psychol. 2010 Apr 78 (2): 169-83.
Wells RE, Burch R, Paulsen RH, Wayne PM, Houle TT, Loder E. Magana game da Migraines: An Gudanar da Ƙarƙashin Ƙarƙashin Ƙararrajin Mai Ruwa. Ciwon kai: Jaridar Head da Face Pain . 2014; 54 (9): 1484-1495.