Ukunyamezela, akunjalo, akunakunqandwa, kwaye inqaku lokunciphisa uxinzelelo kunye neenkqubo zokulawula uxinzelelo akuyikukuphelisa ngokupheleleyo. Ukucamngca yinkqubo yokuba, ukuba iqhutyelwe imizuzu engama-10 ngemihla ngemihla, inokunceda ukulawula uxinzelelo, ukunciphisa uxhalaba, ukuphucula impilo ye-cardiovascular , nokuphumeza amandla okuphucula.
Isigulane kungekudala sandibuza ukuba ukucamngca ukuxinwa kwengcinezelo kunokunokuphucula isifuba sakhe.
Akungabazeki ukuba i-asthma ingabangela uxinzelelo, nokuba ukuba nomntwana onesifo se-asthma kufaka uxinzelelo phezu komsebenzi onzima kakade. Uphendulela ukuba ukucamngca kunokukunceda ufumane ukulawula kwesifufu sakho se-asthma ngaphezu kokunceda ngemini yemihla ngemihla.
Ngaba ikhona iNzululwazi eSebenzayo yokuCamngca kunye ne-Asthma?
Ukuxinezeleka kukubangela ukuvuvukala, inxalenye ye- pathophysiology ye-asthma, kwizigulane ezinezifo ezingapheliyo. Akumangalisi ukuba izigulane ezinezifo ezibangelwa ukuvutha ziza kukhangela iindlela zokunciphisa uxinzelelo njengoko kunokwenzeka unyango okanye ukulungiswa. Enyanisweni, ubuninzi bama-40 ekhulwini lweengxaki ezikhokelela abantu ukuba bazame ukusetyenziswa kwamachiza ezincedisayo kunye nezinye ( CAM ) ziimeko ezibangelwa ukuvuvukala, kubandakanya i-asthma.
Izakhono zokucetyiswa ukukhuthaza ukuvuleka nokwamkelwa ziye zaxhaswa njengendlela yokunciphisa uxinzelelo kunye nokubangelwa ukuvuvukala. Njengoko ubuhlobo phakathi kokuvuvukala nokulawulwa kwe-asthma, iinzuzo zeprogram yokucamngca ziyabonakala ukuba ubuchule busebenza kakuhle.
Kwisifundo esithile ukuthelekisa iiveki ezi-8 zeeNgqondo eziNcinci zokuNcitshiswa koxinzelelo (MBSR) kwiqela elilawulayo, iqela le-MBSR lafumana ukuvuvukala okungaphantsi kokucinezeleka. Oku kuphakamisa ukuba ukungenelela okujoliswe ekuphenduleni kwemizwelo kunokusebenza ngempumelelo ekunciphiseni ukuvuvukala kwaye, mhlawumbi, iziphumo kwiimeko ezingapheliyo zokuvuvukala.
Olu pho nonongo lubhekisela kumzimba okhulayo loncwadi obonisa ukuba uncedo olwenzelwe ukunciphisa i-reactivity yeemvakalelo luncedo kwizigulane ezineemeko ezingapheliyo, kwaye ukuba ezi ndlela zingaphumelela ngakumbi ekunciphiseni iimpawu ezivuthayo kuneminye imisebenzi ekhuthaza impilo.
Kukho imiphumo embalwa engabangela ukuba kucamngce, ngakumbi xa kuthelekiswa neenzuzo. Umgangatho unokunciphisa iindleko kuba izigulane zikwazi ukuzisebenzisela emakhaya abo naluphi na ixesha abayidingayo.
Iintlobo Zokucamngca Ungazama
Ngaba ufuna ukuzama ukucamngca ukulawula i-asthma engcono? Cinga ngale ndlela.
Ukucamngca ngokucamngca: Inkqubo yokucamngca ingqwalasela ibandakanya ukugxila kwingongoma enye. Oku kunokubukela umoya, ukuphinda igama elilodwa okanye imantra, ukukhangela kwilililo, okanye ukuphulaphula ingxolo ephindaphinda.
Ekubeni ukugxininisa ingqondo kunzima, umqalayo unokucamngca imizuzu embalwa aze asebenze ixesha elide. Kule fom yokucamngca usanda kuqwalasela ulwazi kwiziko elikhethiweyo lokuqwalasela rhoqo xa uqaphela ingqondo yakho iqala ukuhamba. Esikhundleni sokuphishekela iingcamango ezingaqhelekanga, mayeke. Ngalolu hlobo lwenkqubo ukukwazi ukugxila kukuphucula.
2. Ukucamngca ngengqiqo: Izindlela zokucamngca ngengqiqo zikhuthaza ukuba uqaphele iingcamango ezigqithisayo njengoko zihamba ngqondweni. Injongo ayikubandakanyeka neengcamango okanye ukugweba, kodwa ukuba uqaphele ingqalelo nganye yengqondo njengoko ivela.
Ngokucamngca ngengqondo unokubona indlela iingcamango zakho neemvakalelo zakho zihamba ngayo kwiipatheni ezithile. Ngokuhamba kwexesha, unokukwazi ngakumbi ukuthambekela komntu ukugweba ngokukhawuleza amava ngokuthi "okuhle" okanye "okubi." Ngeendlela ezininzi, uhlakulela ibhalansi yangaphakathi.
Abanye baqhuba ukudibanisa kwengqondo kunye nengqiqo. Uninzi luyalela umnxeba-ukufikelela kumlinganiselo omkhulu okanye ongaphantsi, kuxhomekeke kwititshala.
Ukuba ukuphumla akusiyo injongo ekucamngeni, ngokuqhelekileyo kuyisiphumo salo. Izifundo malunga nokuphendula okuphumayo ziye zabhalela ezi zilandelayo zibonelelo ezifutshane kwiinkqubo zeentlanzi:
- uxinzelelo lwegazi oluphantsi
- phucula igazi
- izinga lentliziyo eliphantsi
- ukuphefumula okungaphantsi
- ukuphucula izinga lokuphefumula
- ukuxhalabisa
- amanqanaba e-cortisol aphantsi
- ngakumbi iimvakalelo zokuphila
- uxinzelelo oluncinci
- ukuphumla okunzulu
Indlela Yokuqalisa Ukucamngca
Ezi ngcebiso zenzelwe ukukunceda ukuba uqalise kwaye ngokuqinisekileyo uyaqhubeka nokusebenza ngokucamngca.
- Hlala imizuzu embalwa. Oku kuza kubonakala kulula kakhulu, ukucamngca ngemizuzu embalwa. Qala ngemizuzu embalwa ngosuku malunga neveki kwaye ukuba oko kuhamba kakuhle, wandise ixesha lakho ixesha elithile kwenye iveki. Qhubeka le nkqubo uze uzive ukhululekile ukwenza oku ngakumbi nangaphezulu.
- Isibalulekileyo kukukwenza okokuqala ngentsasa nganye. Beka isikhumbuzo njalo ekuseni xa uvuka kuba kulula ukulibala malunga nento eya kuthatha imizuzu embalwa kuphela.
- Musa ukubanjwa kwindlela-yenza nje. Abantu abaninzi banenkxalabo malunga nokuba bangahlala phi, njani ukuhlala, yintoni inkunkuma yokuyisebenzisa kunye nayiphi na into ocinga ukuba ibalulekile. Oku kukuhle, kodwa akubalulekile ukuba uqalise. Qala nje ngokuhlala esihlalweni, embhedeni, okanye embhedeni. Ukuba ukhululekile emhlabathini, hlala emagxeni. Kuphela nje imizuzu embalwa ekuqaleni, ngoko ke hlalani niphumle. Kubalulekile ukuba ukhululekile.
- Hlola ngeendlela ozivakalelwa ngayo. Njengoko uqala ukuhlala kwiseshoni yakho yokucamngca, jonga nje ukuba ubone indlela ozivakalelwa ngayo. Umzimba wakho uziva njani? Yintoni umgangatho wengqondo yakho? Ndixakekile? Ukukhathala? Ukuxhalabisa? Bona nayiphi na into oyizisa kule seshoni yokucamngca ilungile.
- Bala ukuphefumula kwakho. Ngoku ukuba ulungele ukuqwalasela ukuphefumula kwakho. Mane ubeke ingqalelo ekuphefumuleni kwakho njengoko ifika, kwaye ikhuphe ngaphandle kwempumlo yakho. Zama ukubala "enye" njengoko uthatha umoya, ke "ezimbini" njengoko uphefumula. Qhubeka ubala uze ufike kwi-10 uze uphinde uphinde ulandele inkqubo.
Ukuba ufumanisa ingqondo yakho ejikelezayo, qalisa emva kwenye. Kuqhelekile ukuba ingqondo yakho iguqulwe. Akukho nkathazo ngengqondo ejikelezayo. Xa uqaphela ingqondo yakho ehambahambayo, kumomotheka, kwaye ngokukhawuleza ubuyele ekuphefumuleni kwakho. Ekuqaleni, unokuba uzive uxinzelelo oluthile, kodwa kulungile ukuba singahlali sigxilile, sonke senza. Lo ngumkhuba, kwaye awuyi kulungela kwithuba elifutshane. - Ukuphuhlisa isimo sengqondo. Xa uqaphela iingcamango neemvakalelo ezivela ngexesha lokucamngca, njengoko ziza kukhangeleka, zikhangele ngeso simo sengqondo. Bambone njengabangani, kungekhona abangenayo okanye iintshaba. Ziyinxalenye yenu, nangona kungenjalo nonke. Yiba mnandi kwaye ungabi buhlungu.
- Musa ukulungiswa kakhulu ukuba wenza okungalunganga. Yinkqubo ekufuneka uyenze ukuyifumana. Kubalulekile ukukhumbuza ukuba ayithathwa njengengalunganga.
- Musa ukukhathazeka ngokucima ingqondo kuba abaninzi abantu bacinga ukuba kucamngca kubaluleke kakhulu ngokucima ingqondo yakho, okanye kungabi ncamango, kodwa oko akunjalo. Akunjalo injongo yokucamngca. Ukuba unengcamango, kuyinto evamile. Ubungqina bethu benzelwe ukucinga rhoqo, kwaye asikwazi ukuwavala xa kunini na. Oko kufuneka uzame ukukwenza kukugxininisa ingqalelo kwenye into ethile, kwaye usebenzise ngakumbi xa ingqondo yakho ihamba.
- Xa kuvela iingcamango okanye iimvakalelo, banokuhlala kunye nawe. Sivame ukufuna ukukhusela iimvakalelo, umsindo okanye ukuxhalabisa. Isenzo esicacisayo sokucamngca ukuhlala sivakalelwa ngethuba elithile. Vele uhlale, kwaye ube nolwazi.
- Yazi wena. Lo mkhuba awugcini nje ngokugxila ingqalelo yakho; malunga nokufunda indlela engqondweni yakho isebenza ngayo. Yintoni eyenza ngaphakathi ngaphakathi? Kubukhali, kodwa ngokubukela ingqondo yakho igijime, ukukhungatheka, kwaye ugweme iimvakalelo ezibuhlungu, ungaqala ukuziqonda njengomntu. Yenza abahlobo kunye nawe njengoko uyazi ngokwakho, sebenzisa isimo sengqondo somntu endaweni yomgwebo.
- Yenza umtshini womzimba. Enye into ongayenza, xa usuba ngcono ekulandeleni ukuphefumla kwakho, kugxininisa ingqalelo kwinqanaba lomzimba omnye. Qala ngasezantsi, ngeenyawo zakho uze ucinge ngendlela abaziva ngayo kwaye usebenze indlela yakho ukuya entloko yakho.
- Qaphela ukukhanya, izandi, amandla. Enye indawo yokubeka ingqalelo yakho emva kokuba usebenze ngokuphefumula kwakho ixesha elithile kukukhanya okukujikelezile. Gcina amehlo akho kwindawo ethile, kwaye uqaphele ukukhanya ekamelweni ongenawo. Ngenye imini, gxila ekuboneni izandi. Ngenye imini, zama ukubona amandla kwigumbi elikujikelezile.
- Phinda igama okanye ibinzana. Ukugxininisa kwikhoyo mantra enye engqondweni ikuncedisa. Ukucinga malunga nexesha elidlulileyo kudla ngokubangela ukuvakalelwa xa sicinga ngendlela izinto ezingazange zihambe ngayo njengoko sicwangcisekile okanye sikhathazeke ngekamva, ngelixa kubhekiselele kulo mnikelo ngokuqhelekileyo.
Inkqubo enye kule nto ijoliswe ekucamngeni. Ngokuqwalasela iinkcukacha zento kunye nezinto ezinjengokukhanya okukuloo nto, zibukhali kangakanani iimida, kwaye ukubunjwa kwezinto unako ukuthulisa ingqondo kunye noxolo lwangaphakathi noxolo. Xa ubona ingqondo ilahleka ucinga nje into.
Ukukhumbula okusemandleni akho yinye imantra encedo. Asizona izinto ezilungileyo kakhulu okanye ezimbi kakhulu ebomini bethu, sinako ukutshintsha kwangoko kunye noko senzayo ngokulandelayo kuphelele kuthi. Omnye mantra wokugqibela ukhumbule ukuba akukho nto isigxina. Akukho nto esiyifumanayo-nokuba yinto enhle okanye engalunganga- isigxina. Ukukhumbula oku kusivumela ukuba sigweme ukudibana naluphi na umphumo okanye imeko ethile. - Imifanekiso ekhokelwayo. Isicatshulwa sezithombe ezikhokelwayo singeniswa emva kokubala okanye ukujonga ukuphefumla kwakho ixesha elide. Injongo kukukunikelwa ngumbono ophazamisa kuyo nayiphi na ingcinga engafanelekanga kwaye uyichukumise ngokupheleleyo ingqalelo yakho. Njengoko uqhubeka ungene kwindawo leyo uxinzelelo lwakho luyancipha kwaye ukuphucula kuya kwanda ngokutshintsha kwezinto ezibonakalayo.
Omnye umzekelo unokucinga iingcinga ezithile malunga nomzimba wakho womzimba. Emva kokuba uqaphele ukuphefumla kwakho ixesha elithile ungaqala ukugxila ngakumbi emzimbeni wakho kwaye ucinge malunga nenxalenye yomzimba ongayithandi kakhulu kwaye ugxininise kuloo ndawo yomzimba wakho. Ingaba ucinga ntoni? Uziva njani? Ezi zizathu zikwenza njani uzive?
Qaphela ukulimaza ezi ngcamango zibe yimizwa yakho. Landela oku ngeemantra eziliqela ezinjengeengcinga ezifana nalezi: Ndiyamkela umzimba wam njengoko kunjalo nazo zonke ukungapheleli kwazo; Umzimba wam awungichazi okanye ndiwususe kubani ndifana nomntu; Ndiyamkela umzimba wam kwaye akukho mfuneko yokuba uphelele; Ndikhululekile kwaye andiyi kuthetha izinto ezimbi kum; Ndiyamkela.
Ngokumalunga nesifo se-asthma ungacinga ukuba uphefumula ukhululekile kwaye ufake le nto kumaphupha akho omhla. Unokufumana ngakumbi ngakumbi kwaye ucinge ukuba ungcono, uphilile ngendlela efana nomzekelo wobuqu. Ekugqibeleni, unokwenza ucacise ngakumbi kwaye ucinge iiseli ezithile eziyingxenye ye- pathophysiology ye-asthma ekhupha ukuvuvukala okanye ungayiphenduli ngokuphendula.
> Imithombo:
> Marie Kim Wium-Andersen, MD; UDavid Dynnes Ørsted, MD; Sune Fallgaard Nielsen, MScEE, PhD; Børge Grønne Nordestgaard, MD, iDMSc. Iiprotheyini zeProtheyini eziSebenzayo zeC-Reactive, Distress Psychological and Depression ku-73 131 Abantu. JAMA Psychiatry. 2013; 70 (2): 176-184. i-doi: 10.1001 / 2013.jamapsychiatry.102.
> Rosenkranz, M., Davidson, RJ, MacCoon, D., Sheridan, J., Kalin, N., & Lutz, A. (2013). Ukuqhathaniswa nokunciphisa uxinzelelo lwengqondo kunye nokulawula okusebenzayo ekumodulweni kwe-neurogenic inflammation. Ubuchopho, ukuziphatha, nokuzikhusela , 27 (1), 174-84. PMCID: PMC3518553