Plain and simple, intlungu engapheliyo ibuhlungu. Xa ubuhlungu bakho bubuhlungu, okt, ngoku kutshanje kubangelwe into onokuyibona (umzekelo, ukutshisa isandla sakho kwi-oven eshisayo okanye ukuphazamisa i-ankle yakho ngenxa yokuba ungaphambuki), uninzi kakhulu into omele uyenze ukujongana nayo.
Kwimeko ye-ankle twist, ungahlala phantsi okanye ubeke ubunzima obuninzi kumlenze ongeyingozi. Yaye xa usitshisa isandla sakho, uya kukhangela ngokukhawuleza ukuwukhupha kwaye mhlawumbi ugijime amanzi athile abandayo phezu kwendawo ebuhlungu (okanye usasaze ibhotela kuyo.)
Kodwa ukuba ujamelana nentlungu eqhubekayo, inkqubo iyahluke. Ngenxa yokuba intlungu ihlelwe yinkqubo yakho yeentlanzi, isebenza njengeqela lesigidi esithumelayo. Iimpawu zentlungu ezibuhlungu zivela kwelinye iqela, ngelixa izibonakaliso ezingapheliyo zingezinye. Yaye udidi lwesinye isimboli, zombini esigijimela kwingqondo ukutolika nokuphendula, ukuhamba ngendlela yabo ekhethekileyo.
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Kutheni Ubunzima Bokuhlala Kwimpilo Kufuneka Usebenze NgokuhlukileyoKodwa intlungu ebuhlungu kakhulu isilwanyana esahlukileyo kunesifo esingapheliyo. Nazi ezinye zezizathu ezibalulekileyo zokuba:
Ukukhawuleza kweSignal Transmission
- Izibonakaliso zentlungu ehamba phambili zihamba ngokukhawuleza - oku kukukhusela kwakho, ukuze ukwazi ukukrazula isandla sakho kwi-ovini ngaphambi kokushisa kwesikhumba sakho kufinyelele kuma-degrees ama-Fahrenheit angama-113 (apho umonakalo womzimba ubeka khona) okanye ukuze unqande ukubeka ubunzima kuloo i-ankle ephothiweyo, kwaye endaweni yoko usebenzisa iRICE.
- Ngakolunye uhlangothi, ukubonakalisa ubuhlungu obungapheliyo, ukuhamba ukuya kwengqondo ngokukhawuleza - kunamaqabunga okweqatha kunezibonakaliso ezibuhlungu.
Yintoni eQalisa uphawu lwePain olufumana ukubuyela kwiBongo?
- Izibonakaliso zentlungu ezingapheliyo zivame ukuqaliswa yimimangaliso yeekhemikhali kunokuba i-stimuli engummiselo edla ngokubangela ubuhlungu obukhulu.
Yiyiphi Inzululwazi Esenokuthi Sithetha Ngezobuhlungu Ukutyunjwa Nokunyanzeliswa
Nangona zombini izibonakaliso ezibuhlungu kunye nezingapheliyo zidluliselwa kwi-hypothalamus kunye ne-cortex ye-cerebral cortex yengqondo, iingcali azizange ziqikelele ukuba kutheni uhlobo ngalunye lubonwa ngokwahlukileyo.
Oko siyaziyo kukuba ukudibanisa iimbilini phakathi "kwamaziko enzantlungu" kwi-thalamus kunye nenkqubo yesigxina (indawo elawula izinto ezinjengokwesaba, ukukhungatheka, ukuthandwa, nokungathandwayo) nokuba yiyinto enxulumene nentlungu engapheliyo okanye ephindaphindayo nayiphi na inkxwaleko okanye ezinye izifo zengqondo iingxaki onokuzifumana. Kungakhathaliseki, xa iimpawu zifikelela kwingqondo - yiloo nto uziva ngayo intlungu.
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Nciphisa Intlungu Yakho Yomdla Ngezenzo Zemihla ngemihlaIindaba ezilungileyo kukuba xa unentlungu engapheliyo, kukho izinto onokuzenzayo okulula ukuzilungiselela ngosuku lwakho oluxakekileyo kunye neveki, ukuyeka ukwenza kube kubi kakhulu - kwaye kunoko uqhubeke nobomi bakho.
Ukuba awukwazi ngoku, ndingumhlobo opheleleyo, ngoko ke ezi zixazululo ezingenakho malunga neziyobisi okanye utyando. Izicwangciso ziwela kwiindidi ezimbini: Ziphazamise intlungu yakho, kwaye oko ndikubiza ngokuthi "Yiba. Njalo." Qhubeka ufundela i-coaching eyodwa nganye.
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Ziphazamise Ukuba Uziva Ubuhlungu NgomculoWhitten, et al. kwisifundo sawo so-2005 esashicilelwe kwinqanaba lokuwa kwe- Journal permanent ithi iindawo zengqondo ezijongene neentlungu zokuqonda "zikhanyise" kwi-FMRI xa umntu evakalelwa intlungu.
Ababhali bathetha ukuba ukuphazamisa intlungu yinkqubo ehloniphekileyo yinto enokukunceda ukunciphisa ubunzima bakho obuchopho bakho, kwaye ngoko ke, ubunzima obunjani ukujongana nayo. Yaye yintoni enye indlela engcono kunomculo?
Ucwaningo lwe-2014 olupapashwe kwi- Journal of Pain lugqiba ukuba umculo uhambisa iimpendulo zentlungu ebuchosheni, ubuchopho, kunye nentambo yomgogodla kwaye ekuphulaphuleni umculo onokuthi udibanise nenxalenye yesistim sakho senzwa esinika i-analgesia. Ngoko unako! Yintoni oyithandayo uhlobo? Blues? Jazz? Zasendulo? IDwala? Ukuphulaphula lula? Izwe? Ihip-hop? Uluhlu luqhubeka.
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UkuzihlaziyaNgaba wayesazi ukuba ukubetha, ukunyanzeliswa, kunye neengqungquthela zokuxilisa kakuhle okunokuthi ziyakutshintshelwa yintlungu? Enye enye indlela yokuphazamiseka enokunceda ukunciphisa ubunzima beempawu zentlungu ezingapheliyo. Akunjalo kuphela, kodwa ukusilalisa kunokukhuthaza ezinye iikhemikhali "ezilungileyo" ezinciphisa iintlungu.
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Qalisa Indlela Yakho YokuhlunguphazelaUkusebenzisa rhoqo - kwinqanaba, unokusingatha - enye indlela yokuphazamisa intlungu yakho. Futhi ukusetyenziswa kunenzuzo eyongezelelweyo kuba iimeko zakho zixhamla kwaye zikhuthaza amalunga ukuba ahambise uluhlu lwazo olupheleleyo. Le nto ngokwayo inokwanela ukwenza i-dent kumazinga akho entlungu.
Ngoku, kunikezelwe, unokufuna ukugcina umsebenzo owenzayo kwinto efana no-yoga yokubuyisela, isigaba esilula sokusebenzisa amanzi , okanye kwimeko yamayeza anjengeFeldenkrais. Ukuba konke oko unokusingatha, oko makube njalo. Ingcamango yokufumana umzimba wakho uhamba ngaphandle kokuxhatshaza amanxeba akho, kunye namathuba uya kuvuya ukuba wenza!
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Cinga ngcamangoIsicwangciso esiyi-180-degree ukusuka kumphazamiso kukungena entlungu (oko kukuthi, ungakuphepha ukuyiqonda). Mhlawumbi enye yeendlela ezilungileyo zokufumana oku kukunciphisa uxinzelelo lwengqondo.
Uqaliswe nguJon Kabat Zinn, uNjingalwazi wezeMpilo u-Emeritus kunye nomdali weKlinikhi yokuNcitshiswa koBugcisa kunye neZiko lokuCamngca kwiMicrothelo, iMpilo yeNtlalo, kunye noMbutho kwiYunivesithi yaseMassin Medical School eminyakeni engamashumi amathathu edlulileyo inkqubo yokucamngca.
Inkqubo ikufundisa ukuba usebenzise ukucamngca ukuhlakulela ubukho - ebusweni bakho nawuphi na amava akho (oko kukuthi, intlungu okanye enye iminye imingeni yempilo). Kodwa akudingeki uthathe ikhosi ukuze uzuze. Zama ukucamngca komzimba ukucamngca, enye yindlela yokukhumbula engqondweni efundiswa kwikhosi.
Imithombo
Dobek, CE, kunye. al. J Pain. 2014 Oct; 15 (10): 1057-68. i-doi: 10.1016 / j.jpain.2014.07.006. Epub 2014 Julayi 28.
Iimpawu zoBuhlungu obungapheliyo. I-Arthritis ne-Chronic Pain Research Institute website. Fumaneka ngoDisemba 2015.
U-Whitten, Christine, MD, uDonovan, Marilee, RN, PhD, Cristobal, Kristene, MS. Ukunyanga Intlungu Engapheliyo: Ulwazi olutsha, ezininzi izinto. Iminikelo yezonyango. I-Journal permanent. Ukuwa kwe-2005. 9. No. 4.