Amacandelo amabini-kwiNye yeeNkqubo zokuXhobisa bonke bobabini
Iimpawu zesifo sengqondo se-britney syndrome (IBS) kunye neengxaki zokuhlaselwa kwesoyiko zivakala njengezinto ezihluke kakhulu, kodwa eqinisweni, ziqhelekile ukuba zenzeke ngokufanayo. Le nto inenhlanhla, kunjalo, kodwa kukho icala eliqaqambileyo: Izicwangciso zokujongana nemeko enye ngokubanzi nazo zinceda ekujonganeni nomnye. Kwaye ngoko xa uqonda ukuba zeziphi izinto ezifanayo kunye nokufunda indlela yokuhlangabezana nayo, unokukwazi ukulawula zombini ngexesha elifanayo.
Kutheni i-IBS ne-Panic Ihlaseli iyakwazi ukuxhamla
Zombini i-IBS kunye nokuhlaselwa kwesoyiko kucatshangelwa ukuba kubangelwa ubuncinci kwinqutyana yintsebenziswano kwi-system central nerve system response response , ngezinye izihlandlo ebizwa ngokuthi "imfazwe okanye indiza" impendulo.
Ngethuba lokuhlaselwa kwesoyiki, umzimba uphenduka nje ukuba ungengozini enkulu. Izimpawu eziqhelekileyo ziquka:
- Iintliziyo zentlungu
- Ukuphefumula okukhulu
- Ukuthuthumela nokuthuthumela
- Uvakalelwa ngathi awukwazi ukuphefumula
- Utywala okanye ukukhanya
- Ukoyika ukulahlekelwa ngumlawuli okanye ukufa
- Uvakalelwa ngathi uya kuphosa
Ukuba unayo i-IBS, unako ukufumana ezinye okanye zonke ezi ziimpawu kunye nobuhlungu besisu, ukuchithwa, kunye nesifo sohudo.
Ukufunda Ukuphumla Kubalulekile
Ukuba unayo i-IBS kunye ne-panic disorder, ukuqhuba ukuzivocavoca kuya kuba luncedo kakhulu ngokukunceda ukwakha izakhono zokunciphisa umzimba wakho nokunciphisa uxinzelelo lwakho xa ufumana ukuhlaselwa kwesoyiki okanye ukuhlaselwa kwe-IBS okanye zombini. Kulungile, ukuba uyazisebenzisa ezi zakhono rhoqo uya kunciphisa izinga lakho lokuqala lokuxhalabisa, okuya kunciphisa umngcipheko wokuba unjani uhlobo lokuhlaselwa.
Ukunciphisa Ukuphefumula
Ukusebenzisa ukuphefumla okuchukumisayo kukuphuhlisa ubuchule bokusebenzisa isicacisi sokuphucula nokunyusa umoya, ukuthumela umyalezo emzimbeni wakho ukuba akukho nengozi yokuphila kwakho. Oku kunceda ukucima impendulo yakho yokuxinzelela kwaye uxolo uxolo lwakho kunye neempawu zokugaya. Beka izandla zakho kwisisu kwaye uphefumle ngokukhawuleza kwaye ngokupheleleyo. Njengoko uphupha, cinga ukuba isisu sakho ibhaluni ezalisa umoya. Njengoko uphefumula, gxininisa kwivakalelo lebholethi.
Hlaziya iMiscle yakho
Njengengxenye yempendulo yokunyamezela, izihlunu zakho zikhula. Ukufunda ukuhamba ngokukhawuleza kwinqanaba ngalinye leemisipha kusiza ukucima impendulo yoxinzelelo kunye nokuzinza umzimba wakho.
Ukusebenzisa izakhono zokuphucula izisulu eziqhubekayo , hlala okanye ulale kwindawo ephumlileyo. Hlaziya elinye iqela leemisipha ngexesha, uqale nalabo ebusweni bakho nasentloko kwaye uhamba yonke indlela ukuya ezinyaweni nasezinzwaneni zakho. Ukwenza oku, qinisa imisipha ogxininise kuyo, ukucima njengomeleleyo njengokuba unako, uze ubavumele ukuba bahambe.
Khulisa Ingqondo Yakho
Njengoko usebenzisa izakhono zokuphefumula kunye / okanye izisulu zokuphumula, unokufumana kukunceda ukuhlaziya ingqondo yakho. Ezinye iindlela zokwenza oku:
- Ukuqhayisa ukuthetha-nto (iziqinisekiso): Khumbuza ukuba akukho nto yokukhathazeka ngayo kwaye iimpawu zakho ziya kudlula kungekudala.
- Ukubonakala: Vala amehlo akho kwaye ucinge ukuba uhlala kwindawo ephephile.
- Imifanekiso ekhokelwayo : Yenza umfanekiso engqondweni yakho emele ukukhathazeka kwakho, ngoko ucinga ukuba uguqula into into eya kukunceda uzive ukhululile kunokuba uphazamiseke.
Sebenzisa Ukufudumala
Ukuvakalelwa kwesibindi esiswini kuya kuncenga kakhulu. Ungasebenzisa okanye i-pad yokufudumala okanye ibhotile yamanzi ashushu. Ukushisa kuya kunceda ukuzolalisa izihlunu kunye neentsholongwane kwinkqubo yakho yokutya kunye kwaye kuya kuphucula ngokwengqondo.
Thetha Kwomnye
I- CBT yonyango yokuziphatha (CTT) uhlobo oluthile lwe-psychotherapy olusekelwe ekufundeni iindlela ezintsha zokucinga nokuziphatha ezinokukunceda ukuzithoba iimpawu zomzimba. Uphando lufumene i-CBT ukuba isebenze kokubili ekunciphiseni iimpawu ze-IBS kunye nokunciphisa ukuhlaselwa koyika. Ngoko enoba unenye yezi ngxaki okanye zombini, ukusebenzisana nesifo sengqondo sokuziphatha kunokusebenza ngendlela efanelekileyo yokujongana neempawu zakho.
> Umthombo:
> I-Gros DF, u-Antony MM, uMcCabe RE, uLididi, uRB "Uphando oluPhambili lweMiphumo yeCandelo lokuPhatha kweCandelo lokuPhathwa kweziNdlovu zokuThatyelwa kweNtlungu kwiZiGulane kunye ne-Comorbid Panic Disorder kunye ne-Irritable Bowel Syndrome" Ukuxinezeleka nokuxhalabisa ngo- 2011; 28,1027- 1033.