Uvavanyo olutsha lweklinikhi lubonisa ukuba i-painkillers ayinakuba yinto engcono xa ifika ekunciphiseni ubuhlungu obungapheliyo buhlungu, kodwa ukuxolelana kunokuba yindlela yokuhamba. Inkqubo ebizwa ngokuba yi-Mindfulness-Based Based Stress Reduction (MBSR) ngokwenene yabonakala ibe bhetele kunonophelo lwonyango oluqhelekileyo xa kufikelelwe ekulawuleni iintlungu ezisezantsi, ngokutsho kwesifundo. Emva kwenkalo yonyaka, abo babeya kwiiklasi ze-MBSR baboniswa ukuba bangaphezu kwama-40 ekhulwini abanokuphucula ngokwenene intlungu yabo kunye nemisebenzi yemihla ngemihla.
Abo babakhetha i-painkillers babenokuphucula ngaphantsi kwabo bangenalo.
Yintoni i-MBSR?
I-MBSR ngokwayo ijikeleza ngeeseshoni zeqela ekucamngeni kunye nezinye izinto ezilula kakhulu ukusuka kwifomu yohlobo olubizwa ngokuba yi-yoga. Injongo yokwenza ingqondo kukuba umntu azi ukuba nomzimba kunye nengqondo yakhe, kunye nokwamkela, ngokwentetho yesifundo. Kuyaphawuleka ukuba inkokheli yokufunda ayisoloko iqiniseke ukuba kutheni indlela yokucinga ibonakala isebenza. Wayegxininisa ukuba akukho mntu uthe intlungu iphakathi kweentloko zabantu. Kunoko, waxubusha indlela uphando lweengqondo olunceda ngayo ukubonisa ukuba umzimba kunye nengqondo zixhomekeke. Kubaluleke kakhulu ukuqonda ukuba ingqondo ithatha njani intlungu. Uthi futhi i-MBSR yindlela yokunceda abantu baqonde indlela abaziva ngayo, emzimbeni nangokwengqondo, ngaphandle kokunyamezela, okuya kubangela ukuba abantu babe ngakumbi bexinezelekile.
Ngokuhlenga iingcamango zabo kunokwenzeka ukuba kunokunceda ukulawula iintlungu zabo zangemva. Sonke sinengcamango emihle kunye neengcinga ezingakumbi. Ukuqikelela kunceda ukunciphisa iingcamango ezixinzelelekayo ngezinye izihlandlo ezingabonakali njengezinto ezimbi.
Isifundo
Uphando lwapapashwa kwi- Journal ye-American Medical Association ngo-2016.
Ubungakanani beesampula benziwa ngabantu abadala abangama-342 abaneentlungu ezingaphantsi rhoqo ezinyangeni ezintathu okanye ngaphezulu. Uninzi lwabathathi-nxaxheba behlala kunye nale ntlungu ixesha elide, kwaye iminyaka eyisixhenxe iyimilinganiso. Uphononongo alululanga nxaxheba nayiphi na inxaxheba esicacileyo nesizathu esipheleleyo emva kwentlungu, kodwa oko kwenza kuphela isampuli engcono, ekubeni abaninzi abantu abanalo isizathu esicacileyo. Kule miba, kaninzi akukho unyango oluya kunceda ukuxazulula ingxaki, kuba intlungu inokuthi iveliswe yizinto ezininzi. Iqela lokufunda linike isigulane ngasinye kwiqela ngokulandelana. Iqela le-MBSR laya kwiiseshoni ezisibhozo nganye ngeveki ekhokelwa ngumfundisi. Baya kuqhuba nokucamngca kwaye i-yoga ibangela ekhaya ngokuzimela.
Iqela lesibini laya kwipilisi yokuziphatha kwengqondo apho bafunda indlela yokulahla iingcamango nezenzo ezingafanelekanga. Le nyirha ingaphinda isebenze ngengqondo kodwa ihluke ngokucamngca ngengqondo yokuba injongo yonyango kukuba ithathe umgangatho osebenzayo ukuze utshintshwe kwaye uphephe ukungabi nalutho ngaphakathi. Iqela lesithathu linenkululeko yokukhetha nayiphi na unyango ababeyifunayo, eyayiquka unyango lomzimba kunye neyeza zentlungu.
Izinzuzo ze-MBSR ezide ixesha elide
Kwiinyanga ezintandathu kuphela, iipesenti ezingama-60 zezigulane kwiqela le-MBSR zazibonela ukuphucula inxaxheba kwimisebenzi yabo yemihla ngemihla.
Abo babekunenkululeko yokukhetha unyango abafuna ngalo bekungalindelekanga malunga nama-44 ekhulwini. Iqela elisebenza kunye neyeza lokuziphatha ngokucokisekileyo lenza ngcono kunezo inkululeko yokukhetha. Phantse iipesenti ezingama-58 zeqela lokuqonda libonisa ukuphucula. Into ebamangalisayo kukuba nangona emva konyaka inzuzo ye-MBSR isagcinwe kwizigulane, nangenxa yabantu abangayi kuzo zonke iiseshoni. Ngonyaka owodwa, iqela le-MBSR lalingama-69 ekhulwini kwezigulane ezibika ukuphucula kwimisebenzi yazo yansuku zonke, ngelixa iqela leyeza liba neephesenti ezingama-59 kwaye iqela elikhethiweyo lokuzikhethela linama-49 ekhulwini.
Iqela le-MBSR libuye libe neengxelo zokuphucula intlungu.
Abo baqhubela isifundo bamangaliswa ukuba iziphumo zihlala zide kangakanani. Unjingalwazi oncedisayo weyeza eYohn Hopkins wathi inxalenye yokuqhuba ekhaya yayiyingxenye ebalulekileyo ye-MBSR. I-MBSR yadalwa kwiYunivesithi yaseMassachusetts ngethuba le-1970. Ngenxa yendlela esitsha ngayo okwamanje ahlale engacacile ukuba amaziko e-yoga asekuhlaleni aya kuba nemiphumo efanayo, ngokutsho kwiprofesa. Inkokeli yesifundo ivumelene noprofesa kodwa yathi iiprogram ze-MBSR ziyabonakala ziqhelekile. Ixabiso lentengo ukusuka kwii-400 ukuya kwii-500 zama-500, kwaye kwabanye abantu elixabiso abazimisele ukulihlawula. Uphononongo alunakuvavanya ezinye iindlela zobuchule, kodwa abanye abantu basenokubazama ukuba benomdla ngokwenene.
I-MBSR ayiyena wonke umntu
Inkokeli yesifundo iphinde icinezele ukuba i-MBSR ayinabo bonke abantu abaneentlungu eziphantsi . Ukuba umntu akayithandi ukucamngca, mhlawumbi akayi kufumana ezininzi. Bonke abantu bahluke, kwaye oko kuthetha ukuba unyango oluthile lusebenza kubantu abahlukeneyo. Olu phofu lugxile kuphela kwingcamango yokuba kunokubakho ixabiso elithile ekunikezeni izigulane unyango olujolise kwicala lomntu ngabanye.
> Imithombo:
> JAMA. 2016; 315 (12): 1240-1249. i-doi: 10.1001 / jama.2016.2323.