Ukugcina iDayari kubangela ukuba unyango lube ngcono
Kunzima ukuxilonga , ukuphatha okanye ukuhlala ne- fibromyalgia (FMS) okanye isifo esingapheliyo sokugula (CFS okanye ME / CFS ). Iimpawu zininzi kwaye ziyakwazi ukuguqulwa njengento ephosa-olunye usuku uzive luhle kakhulu, olulandelayo unako ukuhamba ngokuthe tye, kwaye emva koko uzive ulungele umzimba kodwa awukwazi ukugxila okanye ukuthetha kakuhle.
Ngaloo ntlobo yeentlobo kunye nokuhla, ungenza njani wena kunye nogqirha wakho ukuba nethemba ukuba kwenzekani nawe?
Ixabiso le-Symptom Diary
Idayari yesifo inokuba luncedo olukhulu. Ngokugcina umkhondo wendlela ozivakalelwa ngayo kunye nokwenzayo imihla ngemihla, unokukwazi ukufumana iipatheni okanye ukuchonga iziphumo.
Mhlawumbi into ecacileyo, njengokuba ukhathele kakhulu ngosuku emva kokuya kwisitolo. Okanye kunokuba kungabonakali, njengokuba mhlawumbi uqala iintsuku ezili-14 ukuya kwinyanga yakho, okanye uzive ungcono emva kweentsuku okanye ezimbini ngaphandle kwenyama ebomvu. Idayari inokukunceda wena kunye nogqirha wakho ukuba uqaphele ezi ntlobo zezinto xa ungaziphosa.
Idayari nayo inokukunceda ugqirha wakho ukuba achaze ukuba zeziphi iimpawu ezikukhathazayo. Ukuba ububona ugqirha wakho ekupheleni kwentsuku, intlungu ingaba yinto ebonakalayo engqondweni yakho ngenxa yokuba u-achy ke, ngelixa idayari ibonisa ukuba usuke uphelelwe yimini yonke imihla, kodwa ukukhathazeka nje ngeentlungu ezintathu okanye ezine iveki.
Ukwazi ukuba yiziphi iimpawu ozifumanayo kakhulu, kwaye ungakanani na onokukunceda ukuxela ukuxilongwa kwakho kunye nokonyango, kunye nokunceda wenze izigqibo malunga nokuguquka kwendlela yokuphila kunye nokucwangcisa izinto ezinokuqikelelwa.
Okokuqala, kubalulekile ukuba uqhelanise uluhlu olubanzi lweempawu ezinokudibaniswa neFMS kunye ME / CFS.
Unokufuna ukuphrinta uludwe uze ulondoloze ngedayari yakho ukuze ubuyele kuyo. Kwakhona, ukuba uqaphela izimpawu ezingekho kwiluhlu, azinjalo nabo.
Kungenzeka ukuba ivela kwimeko edibeneyo efuna ukujongana nayo.
Ukugcina iDayimenti yeDayari
Into ebaluleke kakhulu ukugcina engqondweni xa uqala idayari kukugcina kulula. Ukuba kuthatha imizuzu embalwa ukuzalisa, unako ukunamathela xa uvakalelwa kukuba ungowona mbi kakhulu (oko unokubakho ixesha elibaluleke kakhulu ukwenza oko). Kwakhona, ngelixa iifom ezininzi zikhoyo, kufuneka ulungele iirekhodi kwiimeko zakho kwaye ugcine ulwazi olufanelekileyo kuwe.
Iingcali ziye zavela ngeentlobo ezahlukeneyo zedayari okanye izigodo kwaye ezininzi zeemplates zifumaneka kwi-Intanethi. Unokufuna ukuzama ukubona indlela okanye ukudibanisa iindlela ezisebenza kakuhle kuwe.
- Uphawu lweSimboli
Enye okanye ngaphezulu kweentsuku, yenza uluhlu lweempawu ozifumanayo kwaye ulinganise ubunzima babo. Olu hlobo lwedayari lunokunceda ukulinganisela izinga leempawu, qaphela ukuba zeziphi iimpawu zithintela kakhulu, ubhekise ukusebenzisana phakathi kweempawu kunye nosuqulelo lwemihla ngemihla. Le log isampula uphawu log ingakunceda uqalise. - Log Log
Ngokugcina log log, ungakwazi ukudibanisa oko wenzayo nendlela ozivakalelwa ngayo. Inokukunceda ukulandelela izinto ezifana nokuba ungakanani kwaye ulala njani, amazinga akho omzimba, indlela ozivakalelwa ngayo xa uqhuba izinto, wenza umsebenzi wendlu kunye nokuhlalisana. Unokufumana inzuzo ekulandeleni iimvakalelo zakho kunye neengcinezelo zakho. Le log log sample ibonisa indlela enye eya kuyo.
- Imvulophu
Imbobo yomlobo unokukunceda ubone indlela ohlala ngayo kwimida yakho, eyimfuneko yokulawula i-FMS okanye i-ME / CFS. Ukusebenzisa isilinganisi se-1 ukuya kwe-10, ulinganisela izinga lakho lamandla, izinga lomsebenzi kunye neqondo lesimo. Ukuba iimpawu zakho zihlukile kwixesha ezahlukeneyo zemihla, kunokukunceda ukuzalisa ezimbini okanye kathathu imihla ngemihla. Nantsi iphetshana leempuphu yokuprinta.
Indlela yokusebenzisa umyalezo wakho
Into ongayifuni ukuyenza ngephepha lakho liyakuthatha kwi-aphoyintimenti kwaye uyinike lona ugqirha. Akanalo ixesha lokuhamba kwaye alihlalutye.
Eli phephancwadi kukunika ulwazi olungcono lwemo yakho ukuze ukwazi ukwabelana ngokuhlalutya nogqirha wakho.
Yithi ufuna ukwazi oko kukukhokelela kwiintsuku ezilungileyo. Unokwenza uphawu ngalunye suku olungileyo uze ulandelele iintsuku phambi kwalo, ukhangele ukuhambelana. Unokwenza into efanayo kwimihla embi okanye iirhari.
Ukuba uyakrokraza ingxaki ngoluhlobo oluthile lokutya, unokumakalisa iintsuku ozidlayo kwaye ubone ukuba unemihla embi emva koko.
Kungathatha ixesha elithile, ngokuqinisekileyo, kodwa ukuchonga iziphumo ezibangelwa zizibonakaliso kunokufanelekile.
Ukugcina iNgxelo yeNdabuko
Ezinye iingcali zithi ukugcina iphepha eliqhelekileyo malunga nobomi bakho ngenxa yokusetyenziswa kwezonyango lunokuba luncedo olukhulu ekunciphiseni uxinzelelo kunye nokulawula izixhobo zengqondo zokuphila ngesifo esingapheliyo. Usenokufuna ukwabelana ngolwazi lwakho kunye nabantu ebomini bakho ukubanceda bafumane imbono engcono malunga noko uhamba nayo.
Imithombo
Ukugcina ubudlelwane obuhle kunye noMboneleli wakho wezeMpilo. Hearthstone Communications Ltd.
Ukugcina iFibromyalgia Journal. Hearthstone Communications Ltd.
ECampbell, uBruce. Izixhobo Ezilishumi Zokuphumelela Ukunyamezela. I-CFIDS & Fibromyalgia Ukuncedisa. 2006.