Imiyalelo kunye nemizekelo
Imifanekiso ekhokelwayo yindlela ongayicinga ngayo ukuba ufuna i-IBS ubuhlungu boxolo. Nangona kungekho ukuqonda okucacileyo kwindlela imifanekiso ekhokelwayo esebenza ngayo, nokuba akukho ubungqina bokusetyenziswa kwayo kwi-IBS, ngokusesikweni uye wanceda abaninzi abagulayo abaneentlobo ezininzi zeempawu ezingapheliyo-kwaye zikhuselekile ngokupheleleyo.
Imifanekiso ekhokelwayo kucingelwa ukuba isebenzise ngokusebenzisa amandla okucinga kwakho ukuzisa utshintsho oluthile oluthile.
Kucatshulwa ukuba imifanekiso ibonakala ifumaneka ngokuthe ngqo kwinkqubo ye-nerveous autonomic, inxalenye yomzimba wethu olawula iziphathamandla zethu zangaphakathi kunye neenkqubo ezifana nokugonya.
Xa ucinga ukuba kwenzekani emzimbeni wakho emva kokufunda i-racy kwicandelo lenveli, mhlawumbi kuba lula ukuqonda umphumo wezithombe kwiinkqubo zomzimba.
Imifanekiso ekhokelwayo isetyenziswe njengendlela yokunciphisa iintlungu ezihlukahlukeneyo zezifo zabantu, kubandakanywa intloko, umhlaza, kunye nentlungu elandelelanayo. Nangona uphando lweengcamango ezivakalayo ukuhlola imifanekiso ekhokelweyo ye-IBS intlungu ibonakalisa ubuncinci, uphando lubonise ukuba imifanekiso ekhokelwayo iyasebenza ekunciphiseni iimpawu kubantwana abahluphekayo ngenxa yesisu esiswini .
Isinyathelo ngeNyathelo Imiyalelo yokuSebenzisa ukuTyekiswa kokuThathwa
1. Yiba kwindawo epholileyo kwindawo elithulileyo.
2. Sebenzisa iindlela eziphefumulayo zokuphefumula umphefumlo wakho kwaye uqale ukuzinzisa umzimba wakho.
3. Zicabange wena kwindawo emele ubuhle nokukhusela.
Ingaba yindawo yangempela okanye indawo ocingayo. Sebenzisa zonke iingqondo zakho - ukubona, ukunambitha, ukuvumba, ukuva, kunye nokuthintela ukubeka ngokupheleleyo kwindawo.
4. Yenza umfanekiso kwintloko yentlungu yakho ye-IBS.
5. Khawucinge nje uguqula umfanekiso ngendlela enokubangela ukukhulula intlungu (imizekelo engezantsi).
Sebenzisa malunga nemizuzu elishumi kule nyathelo.
6. Buyela kwindawo yakho "kwindawo ephephile" kwaye uchithe ixesha elincinane ukuphumla apho.
7. Vula amehlo akho uze ubuyele kumhla.
Imizekelo yePain Imagery and Alternative Alternatives
Abafundi beli sayithi baye babelana ngokukhululekileyo ngeenkcukacha zeentlungu zabo ze-IBS. Ngokomzekelo ngamnye, ndinikeza enye indlela yokuvuselela:
Ukubonakalisa ubuhlungu:
"Uziva ngathi uloliwe luya kumathumbu am, kwaye uziva ngathi isitimela sitshisa ezinye iindawo zomzila ongaphantsi kwesitimela."
Ukuzithobisa:
Khawucinge ukuba isitimela siqala ukuthoba ngokukhawuleza. Khawucinge ukuba iingoma ezisekuqaleni zihamba ngokukhawuleza. Khawubone ujikeleza i-lubricant kumathrekhi ukuze isitima sikwazi ukuhamba kakuhle. Khawucinge ukuba njengoko iivili ezihamba ngesitimela zihamba ngendlela ehamba phambili, ecacileyo, ukuba isitimela sonke sishukunyiswa ngokucebile kwaye sinoxolo.
Ukubonakalisa ubuhlungu:
"Ivakalelwa ukuba i-insides yam iyancitshiswa nzima kwaye iphikisiwe ngokupheleleyo, yenza izandi zizwakala njengomshini wohlamba omdala!"
Ukuzithobisa:
Khawucinge ukuba ukhonza umatshini wokuhlamba ngaphakathi kwakho, ukongeza i-lubricant kunye ne-softly untwisting kunye ne-smoothing out parts. Zibukele ngokuzithoba uququzelele okubhalwe kwiinsidi zakho kwisimo esichukumisayo, esichukumisayo, esichukumisayo umatshini kunye nokugubha amathambo akho.
Ukubonakalisa ubuhlungu:
"Intlungu ivakalelwa ngathi umntu uthatha umzimba wam kwaye uyigubungela njengendwangu yesitya ephethe ummese kuwo."
Ukuzithobisa:
Khawucinge ukuba ubambelele ngendwangu yamatye kwaye uyidonsa ngokukhawuleza itye. Khawucinge ukuba ukufudumala kwezandla zakho kuncibilika ngokukhawuleza ubukhali beqayi kwaye isebenzise isamba esithambileyo ukuze usasaze ibhotela elifudumeleyo emathunjini akho. Khawucinge usebenzise i-indwangu yokutya ukuze uhlaziye ibhotela elifudumeleyo ukuze ugcobe kunye nokunciphisa amathumbu akho.
Ukubonakalisa ubuhlungu:
"Uvakalelwa ngathi kukho umntu ophakathi kwam ukubetha okanye ukubetha (kuxhomekeke kububungqina) kum phakathi kwangaphakathi."
Ukuzithobisa:
Khawucinge nje usebenza kunye nomntu kwaye ubonise indlela yokugcoba ngobumnene bakho insides esikhundleni sokugwaza nokubetha. Khawucinge usebenzise izandla zakho ukuze ucoce ngobuncwane amathumbu akho, uvuselele ukufudumala ezandleni zakho nokukhuthaza ukuhamba kwegazi.
Ukubonakalisa ubuhlungu:
"Kuvakalelwa kukuba eli candelo lamathumbu asanda njengebholethi."
Ukuzithobisa:
Cinga ukuba ungena ngaphakathi kwakho kwaye ubambe ngobumnene ibhaluni. Ngomusa nangothando, qalisa ukukrazula iqhina kwibhaluni, uvumele ukuba umoya ubaleke ngokukhawuleza. Khawucinge ukuba ibhaluni iqalisa ukukhawuleza. Ngomnene nangothando mcinge ukuba ukufudumala kuphuma kwizandla zakho njengoko ucocela ngokukhawuleza isikhumba sangaphandle kwibhaluni, ukhuthaze umoya ukuba uqhubeke uphuma njengoko ibhaluni ifumana encinci kwaye incinci.
Eminye imizekeliso yokucinga
- Ukuphungula phantsi - Gcocela ngobumnandi kwaye ungabonakali "iintambo" zamathumbu akho.
- Ukuhambisa i-softball, into ekhulayo ngaphakathi kwakho - Cinga usebenzise ukufudumala ukuze unyibilike kancinci, unciphise kwaye unciphise "i-softball" okanye into yangaphandle.
- Izibilini ziya kuphuma - Cinga ukuba izihlunu kwi-pelvis yakho ziqinileyo kwaye zinyamezela, ziphazamise kakuhle amathumbu akho. Cinga ukufudumala okuvela emithambo yakho ye-pelvic, usebenze ngendlela ephakanyiswayo ngekolon - ukufudumala, ukuthuzela kunye nokuphazamiseka.
Izinto zokukhumbula
Sebenzisa yakho ingcinga! Zive ukhululekile ukuzama iimifanekiso ezahlukileyo. Unokufumanisa ukuba kunceda ukuba neentlobo ezahlukeneyo ezikhoyo ezisetyenziswayo ngamaxesha ahlukeneyo kunye neengcinga ezahlukeneyo.
Ukusebenzisa imifanekiso ekhokelweyo akunakwenza ukuba iintlungu zakho zinyamalale ngokupheleleyo. Yintoni enokwenzeka ukuba uya kuba nokunciphisa intlungu, ekuncedeni ukuba uphumelele kakuhle.
Imithombo:
Ibhola, iT. et.al. "Uvavanyo lomqhubi ngokusetyenziswa kwezithombe ezikhokelwayo ukunyanga iintlungu zesisu esisemntwaneni." Izifo zonyango lwezonyango 2003 42: 527-532.
Bresler, D. " Zikhulule Kwiintlungu " UCacisa Ukwazisa 1979.
I-Naparstek, B. "Ukuhlala Ngokuhle Ngokuthathwa Ngendlela Ekhokelwayo" I- Wellness Central 1994.
van Tilburg, et.al. Ukunyangwa kwamayeza okuThatyathwa okuThatywayo kunciphisa ubuhlungu besisu esisisigxina kubantwana: isifundo soPhando " Iingcali zonyango 2009. 137: 1261-1269.