Kuphantse kubonakale kungenabulungisa ukuba abo bethu abasebenzisana ne- fibromyalgia (FMS) kunye nesifo esingapheliyo sisifo (i-CFS okanye i- ME / CFS ) iyakhathazeka. Kufana nobomi bongeza ukugxeka ukulimala ... okanye mhlawumbi ukulimala ukuhlamba kuchanekile.
Enye into ephantse ibe yinto ethile xa omnye wethu ehlaselwa, kuya kubangela ukutshatyalaliswa . Ukuqonda kwethu okuphambili kusenza sibe neentlungu ngakumbi kunabanye abantu, kwaye sivakalelwa ngokude.
Oko kuthetha ukuba uya kufuna ukuphathwa kabuhlungu obuninzi obomnye umntu onokulimala okufanayo. Ukuba ukunyamezela kwakho kuphantsi, awukwazi ukulawula unyango olwenzelwe ukubuyiswa ngaphandle kokuxhatshazwa kwe-malaise .
Akumangalisi ukuba indlela esiyifumana ngayo kwingozi kungeyiyo isihloko esichukumisayo sophando, oko kuthetha ukuba sishiywe kakhulu ukuba sikwazi ukubona oku. Nazi ezinye izinto ezisebenzele mna kunye nabanye abantu endithethe nabo:
- Uphulo lwangokokuqala: Thatha amanyathelo ngokukhawuleza - iqhwa, ukuchasana nezibilini , ukuphumla, iingcamango zentlungu, iintlobo zeentlungu, kunye nantoni na efanelekile kwimeko. Eyona nto ibuhlungu kukuba intlungu ifumana, mhlawumbi kunokuba uvuselele iimpawu zakho. Kwakhona, ungalindi ukuya kudokotela.
- Cacisa ngugqirha wakho: Kuhlala kulula lula ukuba unogqirha onolwazi, kodwa nangona ungenayo, kunceda ukungena kunye necebo lomdlalo. Tshela ugqirha ukuba ukulimala kwakho kukudambisa iimpawu ezithile kwaye ufuna i-regimen yonyango (oko kukuthi, ukuhlaziywa okongeziweyo kwiimvalo zentlungu, ukuxilonga okanye unyango lomzimba, njl.) Uhlawula ugqirha ukuba enze inkonzo, kwaye ayibuhlungu ugqirha ukukunika ukuhanjiswa, kodwa kunokukukhathaza ukuba ungayifumani! Ukuba ukholelwa into enokukunceda, musa ukubuza-xelela ugqirha into oyifunayo.
- Ukwelapha umzimba / ukuhlalisa umzimba: Ukuba ufumana ukuhanjiswa kwonyango lomzimba okanye ukuhlambalaza, cela ukutyelela okungakumbi kunokuba ube ngumgangatho oqhelekileyo, ngoko unokuthatha izinto ngokukhawuleza kwaye ungenzi ngokwakho. Qinisekisa ukuba ugqirha wakho uyaziqonda iziganeko zokugula kwakho kubandakanywa ukusondeza okuphakathi kunye nokusabalalisa emva kokunyusa.
- Qaphela ngamachiza: Sivame ukuba neengxaki kwiingcamango, ngoko ke xa uqala i-painkiller entsha okanye ulwaphulo-mthetho, ungagxumi ngqo kumlinganiselo opheleleyo. Thatha imali encinane ekuqaleni kwaye usebenze ngaphezu kweentsuku ezimbalwa. Ukuba uninzi ukuvuvukala, zama ukutya okuchasayo ukuze ungadingi kakhulu kwesilwanyana.
- Ukuba unesifo sengqondo se-myofascial : i- MPS ixhaphake kakhulu kwi-FMS. Naliphi na ixesha unobungozi obunzima bokuzilimala, uya kufuna ukwenza nantoni na ukuyenza ukuze ugcine amatsha amaphuzu okuqala. Ukuzihlaziya kunye nokukhutshwa kwe-myofascial, unyango lwe-spray-and-strech ngokomzimba okanye u- acupuncture unokunceda. Xoxa nomgulane owaziyo ukubona ukuba yiyiphi inqaku ekubuyiseni kwakho olu hlobo lonyango olufanelekileyo.
- Zinike ixesha elide lokuphulukisa: Xa ubomi bakho buhlelwe malunga nokulawula iimpawu, oku kubonakala ngathi akukho-brainer. Ingxaki kukuba singena kumkhwa wokuzama ukwenza ezininzi kwiintsuku ezilungileyo. Nge-FMS okanye ME / CFS, loo ndlela inengqiqo. Ulwaphulo luyahluke, kwaye kaninzi lufuna ukubuyela ngokukhawuleza, ngokuphindaphindiweyo kwimisebenzi - kungekhona "Hayi, ndiziva ndilunge! Ixesha lokushaya umhlaba!" indlela. Ukuba ugqirha uthi ukulimala kwakho kufanele kube ngcono kwiiveki ezingama-6, cwangcisa ukuba kumoya yokubuyisela i-9-10.