10 Indlela yokuphila Iinguqulelo zeFibromyalgia kunye neSyndine Syndrome

1 -

Ukwenza utshintsho oluchanekileyo

Xa unesifo se- fibromyalgia (FMS) okanye isifo esingapheliyo sokugula (i-CFS okanye i- ME / CFS ), uva kakhulu malunga nemfuneko yokuguquka kwendlela yokuphila.

Leli gama elibanzi, nangona kunjalo, ingcamango ingaba nzima. Yintoni ofuna ukuyitshintsha? Ufuna ukutshintsha kangakanani? Ufanele uqale kuphi?

Into eyenzayo ukuyidiliza kwiindawo eziphathekayo. Emva kokuba uqala ukuchonga iinkalo zobomi bakho obunokuba negalelo kwiimpawu zakho, ungaqala ukwenza utshintsho oluhle. Ubomi bomntu wonke buhluke kwaye zonke iimeko zeFMS okanye i-ME / CFS zahluke, ngoko akukho ndlela ifanayo-ifanki-efanayo. Nangona kunjalo, ukujonga izinto ezahlukeneyo kweli nqaku kunokukunceda uqalise ukwenza utshintsho ekuncedeni ukuphucula umgangatho wobomi.

2 -

# 1: Ukuzifaka

I-Pacing iyancipha nje ukuba umgangatho wakho wezemidlalo ungumdlalo ongcono kumgangatho wakho wamandla. Ingqiqo elula, kodwa ininzi yethu ephila ubomi obunzima kunye nexesha elincinci kakhulu, kuyinjongo enzima ukuphumeza.

Isifo esingapheliyo asitshintshi into yokuba sinezinto ezithile ezifunekayo. Into esenza ngokuqhelekileyo iyasichukumisa ukwenza konke kwiintsuku ezilungileyo - Ndiyakhumbula ukuba ndiqhayiya kwiminyaka embalwa edlulileyo ukuba ndicoca iikhikhini ndize ndenze imithwalo e-9 yokuhlamba ngemini ngosuku. Ingxaki yayiye, ndibekwe phezu kombhede kwiintsuku ezi-3 ezilandelayo kuba ndenze okungaphezulu kunokuba umzimba wam unako ukuwenza. Ngamanye amaxesha ubizwa ngokuba ngumjikelezo we-push-crash-push, kwaye kubalulekile ukuphuma kulokho.

Amasu amaninzi amanyathelo angakunceda ukuphatha uxanduva lwakho ngendlela elungileyo ekhusela kakuhle. Ngokuzibandakanya ebomini bakho bemihla ngemihla, ungafunda ukwenza izinto ngexesha uhlala ngaphakathi kwemida yakho yamandla. Ungafunda malunga naloo macebo apha:

• Ukuzifakela ngeFMS & ME / CFS

3 -

# 2: Ukubamba umsebenzi

Enye yeyona nkxalabo enkulu kakhulu kuthi sinokugula okungapheliyo kukuba, "Ngaba ndingakwazi ukuqhubeka ndisebenza?" Imisebenzi yethu isinika ezininzi izinto esizifunayo-ingeniso, inshorensi yempilo, ukuzinyamekela, njl.

Ngamnye wethu kufuneka athole impendulo yethu kulo mbuzo. Abaninzi bethu baqhubeka besebenza, mhlawumbi ngendawo yokuhlala yokuhlala kubaqeshi bethu; baninzi batshintsha imisebenzi okanye izikhundla, fumana indlela yokusebenza embalwa okanye iinguqu eziguquguqukayo okanye ufune iindlela zokusebenzela ekhaya. Abanye bafumana ukuba abakwazi ukuqhubeka besebenza.

Ukugula okudambisayo okufana ne-FMS kunye ne-ME / i-CFS ifakwe phantsi kwe-Americans With Disability Act (ADA), oku kuthetha ukuba unelungelo lokuhlala ngokufanelekileyo kumqeshi wakho. Ezi ntlobo zokuhlala zingakunceda uqhubeke usebenza. Ukwenza olunye utshintsho lokuphila olusinceda ukulawula iimpawu zakho kunokukwenza kube lula ukuba usebenze.

• Yazi amalungelo akho: I-ADA & FMS / ME / CFS

Ukuba iimpawu zakho ziba nzima kakhulu ukuba uqhubeke usebenza, unakho ukufaneleka ukukhubazeka koLuntu okanye iNkxaso yeNkxaso yoKhuseleko (kulabo abanembali emfutshane yomsebenzi). Kwakhona, thetha kumqeshi wakho malunga nokuba ufunyenwe yinshurensi yokukhubazeka kwexesha elide kwaye ujonge kwezinye iinkqubo zokukhubazeka.

• Ukufaka isicelo sokukhubazeka nge-Fibromyalgia okanye iSyndy Syndrome

4 -

# 3: Ukutya kwakho

Nangona kungekho ndlela yokutya engabonakaliyo ekuqinisekiseni iimpawu ze-FMS okanye i-ME / i-CFS, ezininzi zifumanisa ukuba ukutya ukutya okunempilo kukunceda, kwaye ukugxininisa okanye ukuphepha ukutya okuthile okanye amaqela okutya kusinceda sibe ngcono.

Kuqhelekile ukuba sibe neengqondo zokutya ezinokunyusa iimpawu zeFMS / ME / CFS kwaye zibangele iimpawu zabo.

• Isidlo sakho sokuLawula iimpawu
• Fumana izizathu zokutya ngokutya okupheliswayo

Abanye bethu banenkinga yokukhumbula i- multitasking kunye ne- short-term (working) memory , kwaye oko kunokukwenza ukupheka kunzima. Yongeza ukuba kwintlungu, ukukhathala, kunye namandla aphantsi, kwaye kaninzi kunokukhokelela ekutya ukutya okuncinci. Abaninzi bethu baye bafumana iindlela zokunqoba le miqobo kwaye banamathele kwimichilo yokutya.

5 -

# 4: Ukuzivocavoca

Xa utyhala amandla kunye neentlungu eziba zibi nakakhulu xa uzama ukuzibhokoxa, kubonakala kungenangqondo ukucebisa ubungqina. Into ebalulekileyo yokwazi malunga nokuzilolonga, nokuba kunjalo, akufuneki ukuba iquka iiyure zokuyikhupha kwi-gym - engasebenzi kithi.

Endaweni yoko, kufuneka ufumane umgangatho omnandi wokuzivocavoca. Ukuba kukho imizuzu emibili yokwelula ukuqala, okanye umcimbi nje u-2 ulula, obala. Inqakrazo kukuba uhlale uhambelana nayo kwaye ungapheli. Emva kwexesha, unako ukwandisa imali okwazi ukuyenza. Kwaye ukuba akunjalo, kulungile.

Ngokukodwa i-ME / CFS, nokuba nemizuzu embalwa yokuzilolonga kunokukwenza ukuba uzive unzima ngakumbi kwiintsuku ezimbalwa. Oko kungenxa yempawu ebizwa ngokuba yi -malaise , emva kokunyamezela , okwenza ungakwazi ukubuyela kwimpumelelo njengabantu abaninzi. Qiniseka ukuba uyithabathe ngokukhawuleza kwaye ubambe ngokukhawuleza, kwaye uyabuya xa oko wenzayo kukuphazamisa.

I-Caveat: Kwimeko enzima ye-ME / CFS, ukusetyenziswa kwanoma yimuphi uhlobo kungabangela ingxaki. Sebenzisa isigwebo sakho esona sigqwesileyo kwaye, ukuba unogqirha abalungileyo, sebenzisana nabo ukufumanisa oko kukufanele.

Ukuzivocavoca kubalulekile kuthi, nangona kufuneka silumkele. Izifundo ezininzi zibonisa ukuba amanqanaba afanelekileyo omzimba anokunceda ukunciphisa iimpawu ze-fibromyalgia nokunyusa amandla. Xa iimisipha zakho ziyi-limber kunye ne-toned, zivame ukulimaza ngaphantsi kwaye zingaphantsi kokulimala. Ngaphandle koko, siyazi ukuba umthambo wokuzivocavoca ulungile kwimpilo yethu jikelele, kwaye into yokugqibela esiyidingayo yinkxalabo yezempilo.

• Ukusebenzisa ngeFMS okanye ME / CFS

6 -

# 5: Yenza ngcono Ukulala

Into ebalulekileyo yeFMS kunye ne-ME / CFS ayibuyiseli ubuthongo. Ingaba silala iiyure ezili-16 ngosuku okanye nje iiyure ezimbalwa ngexesha, asiziva siziphumle. Abo bethu kunye neFMS baxhomekeke kwiinkathazo ezininzi zokulala phezu koko, ukwenza ukulala okusemgangathweni kungabonakali.

Intsingiselo ekhohlakeleyo kukuba ubuthongo obunomgangatho wolu hlobo lungenye yezilungiso ezintle kule miqathango. Ngelixa singenako ukusombulula yonke imiba yethu yokulala, sinokwenza okuninzi ukuphucula inani kunye nomgangatho wobuthongo bethu.

• Ukuyithintela izithintelo zokulala
• Ukudala Ubomi Bokulala

Ezinye zezinto zakho zokulala zifuna uncedo lwezokwelapha. Ukuba unempawu zokuphazamiseka kokulala, ugqirha wakho unokubonisa ukuba isifundo sokulala sikuncede ukucacisa oko kwenzekayo. Ukufumana unyango olufanelekileyo kungenza umehluko omkhulu endleleni ulala ngayo kwaye uzive.

• Ukufumana Isifundo Sokulala kwi-FMS & ME / CFS
• Abafundi baphendula: Amava okufunda okulala
• Ukulala Apnea & Fibromyalgia
• I-Syndrome ye-Legs-Restless ne-Fibromyalgia

7 -

# 6: Ukujongana neZakhono

Nabani na ohlala nezifo ezingapheliyo, ezikhubazayo kufuneka zifikelele kwimimiselo emiselweyo yempilo kunye noshintsho, kwaye oko kunokuba nzima. Ukugula kunokusenza sibe neloyiko, singalondeki, singenathemba, sisicinezelekile kwaye simbi ngathi.

Njengoko sifuna ukufunda amacebo okuhamba kunye nokuphucula ukutya kwethu, kufuneka sihlakulele izakhono zokuphatha kakuhle. Oku kunokuthetha ukutshintsha umbono wakho ngezinto, kwaye abaninzi abantu badinga uncedo lokwenza olo lungiso. Iingcali zengcali ziyakunceda, ngokusebenzisa unyango lwentetho yendabuko okanye unyango lwezengqondo zokuziphatha (CBT).

• Ukuphuhlisa ngcono iiKhono zokuPhatha

Oko akutsho ukuba i-CBT ifanele isetyenziswe njengonyango lokuqala lwezi zigulo! Leyo yinto ephikisanayo, ngakumbi xa ifika kwi-ME / CFS.

• CBT kwi-ME / CFS
• CBT yeFMS

Ingxenye yokujamelana nokugula kwakho iyafikelela ekuwamkelekeni. Oko akuthethi ukunikela kwiimeko zakho - kungakumbi malunga nokwamkela imeko yeemeko zakho nokwenza konke okusemandleni akho ukuphucula, kunokuba ulwa nalo okanye ulinde uncedo olungenakunyango lokuza. Izifundo zibonisa ukwamkelwa kuyindawo ebalulekileyo yokuphila kunye nokugula okungapheliyo kwaye uqhubeke phambili nobomi bakho.

• Ukufumana Ukwamkela

8 -

# 7: Izinto ezincinane, Impembelelo enkulu

Njengoko izinto ezinjengezinto ezincinci ebomini bakho bemihla ngemihla zingenza ukuba iimpawu zakho zibe nzima, utshintsho oluncinane kwimpilo yakho yemihla ngemihla lunokunceda ekunciphiseni. Oku kunokuthetha ukutshintsha indlela ogqoka ngayo okanye ukufumana iindlela zokuzigcina ungashushu okanye ubanda.

• Sika i-Pain-Related Pain
• Ubungakanani bokwemvelo

Kungakhathaliseki ukuba yinto enqabileyo okanye encinci imicimbi ethile ibonakala ngathi, omnye umntu kule miqathango uye wajongana nalo. Yingakho kubalulekile ukuba sifunde komnye nomnye.

• Abafundi baphendula: Iingcebiso zokukhawula ubuhlungu obunxibe kwizambatho
• Abafundi baphendula: Ukwabelana ngezinto ezinceda

9 -

# 8: iiholide

Amaxesha athile axakeke gqitha njengexesha leeholide kunokuba nzima. Ukuthenga, ukupheka, ukuhlobisa kunye namanye amalungiselelo kunokuthatha amandla amaninzi kangangokuthi asinayo nayiphi na intswelo ekunandipha loo mihla ekhethekileyo.

Nangona kunjalo, ukuba sifunda ukucwangcisa nokubeka phambili, sinokuyenza ngamaxesha anxakekile kunye neengxaki ezimbalwa.

10 -

# 9: Ukulawula uxinzelelo

Ukuxinezeleka kunzima kweempawu zethu ezininzi ngeFMS okanye i-ME / CFS kunye nokuba nesifo esingapheliyo kunokunyusa uxinzelelo oluninzi ebomini bakho. Kubalulekile ukuba ufunde indlela yokunciphisa amanqanaba akho oxinzelelo kwaye ulungele ngakumbi uxinzelelo olungenakukuphelisa.

Qalisa apha, kunye nezixhobo zokulawula uxinzelelo, uxinzelelo lobudlelwane kunye nokunyaniseka kwemali:

• Ukujongana Neengcinezelo

11 -

# 10: Ukufumana inkxaso

Unokuchitha ixesha lakho elilodwa ekhaya okanye uzive ukhululekile kwabanye abantu ngenxa yokugula kwakho. Kunzima ukufumana abantu ebomini bethu abayayiqonda ngokwenene into esiyiyo.

Ngamaqela enkxaso kwindawo yakho okanye kwi-intanethi, unokufumana abantu abaya kukuqonda nokukuxhasa. Le nkxaso inokukunceda uzive ude wodwa, uphucule umbono wakho, kwaye ufumane amatsha amathambo okanye iindlela zokulawula.

• Fumana iQela leNkxaso
• Qala iqela leNkxaso
• I-FMS & ME / CFS kwi-Facebook