Iindlela Zokudala Zasiza Abantu Abanobuhlungu obungapheliyo
Ukucamngca ngengqondo yonyango oluthile lwe- rheumatoid arthritis , kunye nezinye izimo ezingapheliyo (umz., Fibromyalgia , psoriasis ). Uninzi lwabantu abane-arthritis ye-rheumatoid baphathwa ngokudibanisa imithi yokulawula intlungu kunye nokunyuka kwesantya. Ingaba yinkqubo elukhuni ukufumana intlangano engcono yeziyobisi kuba ayifani naso sonke isigulane.
Nangona xa i-regimen yonyango igqityiweyo, imiphumo emibi okanye impendulo enganeleyo kunyango inokwenzeka. Ngokuqhelekileyo xa abantu bekhangeleka kwezinye iindlela zonyango, unyango lwezendalo okanye iziqulatho. Ulwaphulo oluthethayo luyinto enye yongezwa kwiprogram yesonyango ukuba isetyenziswe kunye nezinye izifo. Kukho iindlela ezininzi zokurhweba okanye unyango. Ukucamngca ngengqondo akusiyo entsha, kodwa kuhlolisiswa kwaye kufumaneka ekuthandeni njengoko abantu abane-arthritis ye-rhumatoid bafunda ngakumbi malunga nayo.
Yintoni Ukucinga Ngengqondo?
Ukucamngca ngengcinga yindlela yokwenza ingqondo esetyenziselwa ukugxila ingqalelo kunye nokwazisa ngethuba lomzuzu. Igama elithi "ingqondo" livela kwi-Pali (ulwimi lwezibhalo zakuqala zeBuddh) igama elithi "sati" elithetha "ukukhumbula." Kule meko, ibhekisela ekukhunjeni ukuxhuma kwakhona kumzuzu okhoyo, ungakhumbuli amava adlulileyo.
Imbali Yembali
Ukucamngca kwavela kwiminyaka engama-2 500 edlulileyo njengenxalenye yezenzo zangaphambili zonqulo nezokomoya. Nangona kuthiwa ivela kwimigaqo yeBuddhist, ingqondo yahlanganiswa nobuKristu, amaHindu, amaSulumane, amaYuda, kunye namaTao.
Kuphela nje kwiminyaka embalwa edlulileyo, nangona kunjalo, abaphandi baseNtshona baqala ukuqonda iingenelo zokucamngca ngokuphathelele kwimpilo yengqondo kunye nengqondo.
Izindlela zomzimba zengqondo ngoku zibhekwa njengonyango olunezixhobo ezinobungozi obungapheliyo.
Intsapho yaseNtshona, uJon Kabat-Zinn, yabonisa inkqubo ye-Mindfulness Based Stress Reduction (MBSR) kwincwadi ethi "Full Catastrophe Living", eyapapashwa ngo-1990. Ekuqaleni, le nkqubo yayijoliswe kubantu abanezifo ezibi kakhulu, kodwa emva koko yayilungiselelwe ukusetyenziswa kwisimo sekliniki ukunceda abo abanezifo zengqondo zamazinga onke obukhulu. I-Kabat-Zinn ichaza ingqiqo ngokuthi "ukunyamekela injongo, kumzuzwana wangoku, kwaye kungengomgwebo, ukuvela kwimeko yamava ukuba umzuzwana."
Unceda Njani?
Ngokwempilo, injongo yokucamngca ngengqondo kukubona ngaphaya kweemvakalelo zakho kwaye ugxininise ekujonganeni nentlungu kunye nezinye iinkalo zesifo, ngeli xesha. Ukucamngca kwengqondo akufuneki kuthathwe njengento yokomoya ngaphandle kwayo xa isetyenziselwa ukulawula iimvakalelo kunye nokugxila ekujonganeni. Cinga nje ngokuba yinkqubo yokugxininisa ukuqaphela umzuzu ngomzuzu.
Nangona abantu abahlala bebuhlungu obungapheliyo bangathatha unyango lweempawu zokunciphisa impembelelo yalo, kuyimfuneko ukuba bakwazi ukujamelana nokuxinzezeleka kokuphila kunye nentlungu engapheliyo kwaye uyamkele njengenxalenye yobomi bakho.
Kubantu abanesifo se-rheumatic, ukucamngca ngengqondo kunokunceda:
- ukunciphisa ingxaki yengqondo
- phucula inkolelo yokuba unokukunqoba okanye ukulawula intlungu kunye nezinye iimpawu
- ukuvakalelwa iimvakalelo ezinxulumene nokuhlala enentlungu engapheliyo
- phucula izinga lokukhathala
- ukuphucula ukukwazi kwakho ukwenza izicwangciso zokuzinakekela
- phucula uphulo olubanzi kunye nomgangatho wobomi
Kwakhona, ezinye izigulane zifumanisa ukuba ziyahambelana nokusetyenziswa kweyeza xa usebenzisa ukucamngca kwengqondo njengento yokunyanga. Abanye abantu banokukwazi ukunciphisa ukusebenzisa iyeza. Okuthakazelisayo, kuye kwacetyiswa ukuba ukucamngca kwengqondo kunokuthi kube nemiphumo ye-physiologic ngaphaya koko iyakwazi ukufezekisa ngengqondo.
Kwenziwe Njani?
Ngokuqhelekileyo, ukufezekisa ingqondo, umntu ngokuqhelekileyo unokugxila ingqwalasela ngokugxila ekuphefumuleni. Izenzo ezahlukeneyo zingabandakanywa kwaye kugxininiswe ingqwalasela eya kubandakanya ukuvakalelwa okanye izandi okanye imifanekiso. Izandi ezilula, akunjalo? Enyanisweni akulula. Ngaphandle koqeqesho kunye nokuqeqeshwa, ingqalelo yakho isuka kude nekhoyo kunye nokutshintsha phakathi kwexesha elidlulileyo nelizayo. Leyo ngcamango yokucamngca ngengqiqo. Yinkqubo ejoliswe kukukunceda ugxininise kwikhoyo.
Kukho iindlela ezininzi zokwenza ingqondo, kodwa iprogram ye-Mindfulness Based Stress Reduction (MBSR) iyona nto iyaziwayo. I-Kabat-Zinn yaphuhlisa inkqubo kwiYunivesithi yaseMassachusetts kuma-1970. I-MBSR yiklasi yeeveki eziyi-8 equkethe iiseshoni zeveki ezihlala iiyure eziyi-2,5 ukuya kwi-3. Abantu abathatha iklasi bafunde kwaye baqhube:
- ukucamngca okuhleliyo kugxile ekuphefumlweni
- kucinga ukuhamba
- ukunyamekela ukunyusa usebenzisa ukunyameka kwe yoga
- indlela yokugxila ingqalelo kwiimvakalelo ezahlukeneyo emzimbeni
Ngasekupheleni kweklasi yeeveki eziyi-8, ukusetyenziswa kwengqondo kusetyenziswa kwimisebenzi yemihla ngemihla, ebizwa ngokuba yi-mindal mindfulness practice. Ukurekhodwa komsindo kunikezelwa ukuxhasa umkhwa wesikolo. Abo bathatha iklasi mabayenze malunga nemizuzu engama-45 yomqondo oqhelanisiweyo ukuqhuba iintsuku ezingama-6 ngelive ngeli xesha leveki-8. Kukho kwakhona ukubuyela kwindawo ekupheleni kwexesha leveki-8 apho abathathi-nxaxheba bahlala ukuthula okungaphazamisekiyo kwexesha elikhethiweyo.
Kukho abaqeqeshi be-MBSR abayi-1000 abaqinisekisiweyo abangafunyanwa phantse kuwo onke amazwe, kunye namazwe angama-30. Ngaphambi kokuba uhlolisise ukuze ubone ukuba kukho umfundisi kummandla wakho, kufuneka ube nokuzibophelela ngokuzimeleyo kwiinkqubo zeeveki eziyi-8, kunye nokuqonda injongo yayo. Unokufumana okungakumbi malunga ne-MBSR kwiziko leNgqondo kwiYunivesithi yaseMassachusetts Medical School. Ukuba awukwazi ukufikelela kwiklasi, kukho incwadi yokusebenzela ekhoyo yokuthenga okubizwa ngokuba yi-Mindfulness-Based Based Stress Reduction Workbook, ngoBob Stahl, Ph.D. noElisha Goldstein, Ph.D. Oku phambili kwabhalwa nguJon Kabat-Zinn, Ph.D.
Imithombo:
ULudwig, uDavid S. Ukuqonda kwiMithi. JAMA. 2008; 300 (11): 1350-1352.
> MacKenzie, C. Ronald, MD Ukusebenzisa ingqiqo kunokunceda amava omzimba abanezifo ezingapheliyo ziRheumatic Diseases. Ngo-Apreli 15, 2016.
http://www.the-rheumatologist.org/article/practicing-mindfulness-can-help-alter-patients-experience-chronic-rheumatic-diseases/2/.
Retzlaff, uKimberly. Ingqondo Inokuphucula Uphuhliso Lonyango kwiiRheumatology Izigulane. I-Rheumatologist. NgoSeptemba 15, 2015.
http://www.the-rheumatologist.org/article/mindfulness-may-improve-medical-efficacy-in-rheumatology-patients/.
Ulutsha, uLaura A. Ph.D. Ukucamngca ngengqiqo: I-Primer yeRheumatologists. Iikliniki zeRheumatic Disease North America. 2011 Feb; 37 (1): 63-75. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3045754/