Kukho unomdla ongakumbi kwiindlela ezipheleleyo okanye ezingezona zendabuko zokuphatha unyango, njengokuhlambalaza, ukuphathwa kwengcinezelo, okanye ukutshatyalaliswa. Ngamaxesha amaninzi, ezi zonyango ziyanconywa, ngaphezu kweemithi zonyango, ukunceda ukukhulula intlungu yakho.
Ukucamngca ngenye indlela enokubangela ukuba unyango lwama-migraine luphucule. Nangona kungekho uphando olungakumbi malunga nokucamngca kunye ne-migraines, kukufanele ukuphanda kwaye unokufanele ukuzama-ukuba nantoni na, ukucamngca kuyisizathu esihle sokufumana uxolo kwihlabathi langaphandle.
Yintoni Engqondweni?
Ingqiqo iquka ngokuzimela ukuqonda imizwa yomntu, imizimba yomzimba, iimvakalelo, iingcamango, ukuqonda, kunye nommandla ngaphakathi kweso sikhashana. Le ngqiqo yokuvuleka kunye nokuphila kulo mzuzu nje ukholelwa kukunceda uhlakulele iindlela zobuchule nezengqiqo ezinokuthi zilungele kwaye zenzeke xa zijamelene neemeko ezixinzelelekileyo. Ngokuphefumula kunye ne-yoga, umzimba uphinde uphinde uncede ukunciphisa iimpawu zomzimba zengxaki.
Inzululwazi Yenza Ukucamngca Ngeemigraines Zakho
Kwisifundo esinye kwiNtloko : I-Journal ye-Head and Face Pain, abadala abangama-19 abane-migraines ye-episodic babenomsebenzi wokufumana ukuncipha kwengqondo (MBSR) okanye "ukunakekelwa ngokuqhelekileyo." Iqela lolawulo (abathathi-nxaxheba abafumana ukhathalelo oluqhelekileyo lwe-migraine) banikezelwa ukungenelela ekupheleni kolu cwaningo kodwa babuzwa ukuba bangabandakanyeli nayiphi na igaga okanye igumbi lokucamngca ngokwabo.
Bonke abathathi-nxaxheba babenomlando we-migraine nge-aura okanye i-migraine ngaphandle kwe-aura, obona ubuncinane ukuya kwi-4 ukuya kwe-14 ukunyuka kwinyanga nganye ubuncinane ngonyaka-ngoko ke inani elibalulekileyo.
Abathathi-nxaxheba bonke bavunyelwe ukuba baqhubeke nokuthatha imithi yabo yokukhusela nokukhupha i-migraine njengeyesiqhelo-kwaye ininzi ithatha uhlobo oluthile lokuthintela unyango lwe-migraine .
Ukungenelela kwe-MBSR kwakuyi-8-iveki yengqondo / umgaqo-myalelo womzimba obandakanya ukufundiswa kwengqondo kunye ne yoga. Abathathi-nxaxheba badibana kwiseseshoni yeveki yesi-2 kunye neeyure ezingama-6 "ubuchule bemihla yokuhamba." Kwakhona bacelwa ukuba benze imisebenzi yemizuzu engama-45 yokucamngca kunye ne yoga. Abathathi-nxaxheba nabo bagcinwa kwimiqulu yemihla ngemihla.
Iklasi yokuqala ye-MBSR yaqala ngokukhumbula ukuphefumula, ukutya okuqiqayo, kunye nokukhangela komzimba ("ukuqwalasela ngokuthe ngqalelo kwiindawo ezahlukeneyo zomzimba"). Iiklasi ezilandelayo zakhiwe kule nkqubo kwaye zikhuthaze ukubandakanywa kwengqondo kunye nokucamngca kwimisebenzi yobomi bemihla ngemihla, njengokuthatha isitya okanye ukuhlamba izitya.
Umxholo obalaseleyo wekhosi uhileleke ekufundiseni abathathi-nxaxheba ukusebenzisa izakhono ze-MBSR njengendlela yokunciphisa imiphumo emibi yoxinzelelo kunye nokuphuhlisa izicwangciso zokusebenza ngokukhawuleza ngexesha lokucinezeleka. Oku kwenziwa ngokugqithiseleyo ngokuthi "ukubuyisela kwingqungquthela yesimo somoya."
Abathathi-nxaxheba abamkele ukungenelela kwe-MSBR babenemigraines engaphantsi kakhulu kunye ne-1.4 encinane migraines ngenyanga kunezo "abazinyamekela ngokuqhelekileyo."
Nangona kubalulekile ukuba uqaphele ukuba ezi ziphumo azizange zifikelele ekubalulekeni kwamanani.
Oku kungakho ngenxa yesayizi encinane yesampula, into ebalulekileyo yokunciphisa esi sifundo.
Oko kuthethwa, uphando lubonise ukuba abathathi-nxaxheba abaye bacinga ukucamngca babenokuhlaselwa okufutshane kwe-migraine, kunye nokunciphisa ukukhubazeka, njengoko kufikeleleke kumanqaku abo e- MIDAS -kwaye ezi ziphumo zibalulekileyo. Ukongezelela, abo bafumana i-MBSR babike ukunyusa nokuzichukumisa, xa kuthelekiswa neqela lolawulo.
Ngaphantsi
Nangona ukucamngca kwengqondo kunye ne yoga kunakho ukufumana iindlela zokwenza imishanguzo ye-migraines, izifundo ezininzi-ingakumbi ezo zininzi iinxaxheba-kufuneka zenziwe ukwenjenjalo ngokuqinisekileyo.
Awuyedwa xa unzima ukufumana ukudibanisa okufanelekileyo kwezonyango zakho zemigraines. Makhe sibe nethemba njengoko ezinye izifundo ziqhutyelwa kwiindlela ezintsha, ezingezona zendabuko zonyango lwe-migraine.
Imithombo:
UBhishop M, et al. Ingqiqo: Inkcazo ecacileyo yokusebenza . I-Psychology Clinic: ISayensi kunye nokuSebenza. 2004; 11: 230-241.
UHofmann SG, uSawyer AT, Witt AA, Oh D. Impembelelo yeCandelo lokuChengisa ngengqondo ngokuxhalabisa kunye nokuxinezeleka: Ukuhlaziywa kweMeta-Analytical. J Consult Consulting Psychol. Ngo-2010 kuMbhi; 78 (2): 169-83.
I-RE, u-Burch R, uPaulsen RH, u-Wayne PM, u-Houle TT, i-Loder E. Ukucamngca nge-Migraines: I-Trilot Randomized Controled Trial. Intloko: I-Journal of Head and Face Pain . 2014; 54 (9): 1484-1495.