Musa Ukuthathwa Ngaphandle Kwezinto Ozidingayo!
Iingqumbo zomqondiso ziyinxalenye engabikhoyo yokuphila kubantu abaninzi abane- fibromyalgia (FMS) kunye nesifo esingapheliyo sokugula ( ME / CFS ). Ezi zibini ziquka ukutshaya xa iimpawu ziba zibi kakhulu; kunye nokukhutshwa, xa iimpawu zinciphisa amanqanaba aphantsi. (Nangona kunjalo, akubona onke amacala afaka iirhari kunye nokukhutshwa.)
Ngamanye amaxesha, unengcamango elungileyo yokufika.
Iimpawu-ziphumo ezinjengexesha leeholide, ixesha lokuhamba kwakho, ixesha elixakekileyo emsebenzini, kwaye utshintsho lwexesha lokushisa lunokuba lula ukuqikelela nokulungiselela. Ngakolunye uhlangothi, izinto ezifana nomkhuhlane, ingozi yemoto, iindaba ezimbi okanye isiganeko esixinzezelekileyo singakususa ezinyaweni zakho ngaphandle kwesaziso, ngexesha ocingela ukuba uzive "ngokuqhelekileyo" (nokuba yintoni na nawe.) Ngamanye amaxesha, i-flare-up inokuthi ikhuphe i-blue ngaphandle kwesizathu esicacileyo.
Ngethuba le-flare, iimpawu zinokukhawulelana ngokukhawuleza okanye ukukhubazeka ngokupheleleyo. Intlungu okanye ukukhathala kunokukushiya ungakwazi ukushiya indlu, uzilungiselele ukutya okanye uhlambe. Oko kuthetha izinto ezifana nokuthengwa kwezinto zokuthenga kunye nokusebenza kwi-pharmacy zingaphandle kombuzo.
Ngoko awushiywanga ngaphandle kwemfuneko xa uwafuna kakhulu, kubalulekile ukuba ulungele ukutshatyalaliswa ukutshitshisa naliphi na ixesha.
Ukugcina Izinto Ezifanelekileyo Ngesandla
Ziziphi izinto ozifunayo ukuze uphumelele ngosuku?
Yenza uludwe, uqale ngezinto ezintle kwaye uhambele kwizinto ezizodwa kwiimfuno zakho xa unesimo esibi. Into yokuqala? Ukutya.
- Impahla eyongezelelweyo eneemveliso kunye nokutya okufudumele
Ndifuna ukuqinisekisa ukuba kukho ukutya okwaneleyo ukuze ndifumane intsapho yam kunye neentsuku eziliqela. Ndizama ukugcina ukutya okulula ezinokuthi umyeni wam angakwazi ukuphosa ngokukhawuleza emva komsebenzi, kunye nezinto abantwana bam abangazilungiselela. Izinto ezingenakonakalayo zikhulu-ungazibeka kwindawo engaphandle kwendawo kwaye uziyeke xa zifuneka.
- Iindawo ezininzi zokutya
Ukuba ukondla ukutya okanye ukukhathazeka, ukugcina ukutya okulungileyo okusemgangathweni kubaluleke ngakumbi. Kungaba nzima ngakumbi ukuba umntu athenge kuwe. Ingqiqo enhle ukujonga kwiinkonzo zokuhambisa ukutya ukuze ube nesicwangciso sokubuya ngokukhawuleza. Into yokugqibela ofuna ukuyenza yenze uzive ungakumbi ngenxa yento odla ngayo! - Ukutya okunempilo
Iipotato ze-Potato kunye ne-candy akunakwenzeka ukuba unike umzimba wakho oko kufuneke ukuba uphume kwi-flare! Nangona kunjalo, xa ungeke ufike kwivenkile, kunzima ukuzigcina kwizityalo kunye nemifuno ukuze uhlambe. Ndiyakuthanda ukugcina izinto ezinjengamantongomane kunye neziqhamo ezomileyo ngesandla ukuze ndifumane isondlo esinokutya.
Ngaba ukupheka kunye nokuthenga iindawo zokuthenga ukutya kunzima kuwe, kwimihla emihle? Yabona: Amacandelo okuthenga kunye nokupheka kwenziwa lula kwiindlela zokunciphisa ubunzima.
Iziyobisi kunye neZongezelelo
Kunokuba nzima ukugcina isistim kwiimfuno zogqirha, ngokukodwa kubininzi esithathayo (njengabantu abadandathelwanayo, iindleko zokulala kunye neentlungu zokudambisa indlebe) zithathwa ngokucokisekileyo. Nangona kunjalo, unokukwazi ukufumana iindlela zokuqinisekisa ukuba awukho ngaphandle kwezidakamizwa ozifunayo xa i-flare ibetha.
- Umyalelo-weMeyili
Amanye ama-pharmacy asebenza kuphela ngeposi, esebenzisa ifowuni okanye i-Intanethi yokuyalela. Uninzi lwee-pharmacy zorhwebo ngoku zihambisa ezi zikhetho ngokunjalo. Unyanzelekile ukuba ufumane iziyobisi zakho iintsuku eziliqela ngaphambi kokuba uphume, ngoko oku kufuna ukucwangciswa okuthile. Ndibone amanye ama-pharmacy anikezela ngokuzenzekelayo. Unokuhlawula ukuphonononga zakho iinketho. Ungaphinda ufune ukubheka izixhobo zokuhambisa i-imeyile.
- Iimpahla ezikhulu
Kuba iziyobisi ezingenakulawulwa ngokukhawuleza, cela ugqirha wakho ukuba kunokwenzeka yini ukunika amanani amaninzi, oku kuthetha ukuhlaziywa okuncinci. (Ngamanye amaxesha ungezixabiso elincinci.) Ukuba ujongene nesiganeko esinqabileyo, unokukwazi ukuthetha nodokotela wakho ngaphambi kwexesha malunga nokuhlaziywa kwangaphambili; Qhubeka ukhumbula engqondweni ukuba ukuhlaziywa kwangaphambili akunakwenzeka ngezizathu ezahlukeneyo. Kufuneka ukhangele ukuze ubone ukuba i-inshurensi yakho iya kubakhokelela. - Cwangcisa phambili
Indlela elula yokubona ngaphambi kwexesha oko uhlawuleyo kukusebenzisa i-sorter ye-pill. Xa ugcwalisa, qwa lasela ukuba kusele kangakanani kwibhotile. Ndizama ukufumana izinto ezithengiweyo okanye eziyalelwe xa ndihla ukuya kwiiveki ezimbini zokubonelela.
Ukudlula ixesha
Iintsuku ziyakudonsa xa unako ukuhamba kwaye ufanele ulale apho wedwa kwiiyure ekupheleni. Akunakukwazi ukwenza okukhulu, kodwa kufuneka ube nento ekhoyo yokuyenza. Iindlela zokuzonwabisa ezinokuthi zinganqunyulwa zizibonakalisi zakho, kodwa ezinye iingcamango ziquka:
- Iifilimu & I-TV: I-Stuff Right
I-Action packed, i-adrenaline yokupompa imiboniso kunye namafilimu mhlawumbi akusiyo umhlobo wakho ngexesha lokutshatyalaliswa, kwaye inkohlakalo yengqondo ingabhubhisa nayiphi na into echukumisayo okanye ichukumisa. Khangela kwiqoqo lakho le-movie uze uchonge abo ocinga ukuba uya kusebenza kwiintsuku ezimbi. Khawucinge ukuba ngaba baya kubonakala bekhupha, bexinezelekile okanye bangaboni. I-digital video recorder (DVR) okanye inkonzo ye-movie njenge-Netflix okanye i-Hulu inokubonelela ngokuzonwabisa ngokufanelekileyo ukukunceda ukudlula ixesha. - Izinto zokufunda
Cinga ngobunzima bebhola lobuchopho bakho obubangelwa ngumlilo kunye nento enokuyifunda ngokufanelekileyo. Kungenzeka ukuba lo mbandela okhanyayo ulungile kwiveli, okanye unokufumana inhlanhla engcono ngamabali amfutshane okanye amanqaku amaphephancwadi. - UbuChwebi kunye nokuBonelela ngeeNkonzo
Akunakukwazi ukwenza zonke izinto ozithandayo. Kodwa ukuba unomsebenzi okanye umdlalo onokukunceda ukuhlala ixesha lakho, kunceda ukuba ube neendawo ezongezelelweyo ezibekwa bucala kula maxesha aphantsi. - Imidlalo & Iincwadi zeParadise
Uphando lubonisa ukuba imidlalo yevidiyo ephazamisayo ingaphazamisa ingqondo yakho kwiintlungu . Ngoko, ukuba izibane, ingxolo kunye nesenzo saloo mpukelo ayininzi kuwe, imidlalo ye-elektroniki ingaba yinto efanelekileyo. Ukuba akunjalo, iincwadi zeepayipi (i-crosswords, i-word-find, i-Sudoku, njl.) Ingaba ngcono. - Imibala Yemibala
Oku kungavakala kungaqhelekanga, kodwa abaninzi abantu abadala ngoku banemibala. Uphando lubonisa ukuba kunokunciphisa uxinzelelo, kwaye kuyindlela efanelekileyo yokudlula ixesha - ngakumbi ukuba unabantwana abancinci abahlala kunye nawe xa uhla. Unokufumana itoni yeencwadi ezindala zokubala imiyalezo kwi-intanethi kwaye kwi-hobby okanye kwi-book stores. - Iikhomputha neInternet
Ewe, kukho imidlalo engapheliyo, imidlalo kunye nezinto zokwenza inthanethi. Unokuzuza kwakhona ekufumaneni iforamenti ye-intanethi apho ungathetha nabanye abantu abafumana umcimbi ofanayo.
Nantoni na ukhetha ukuyidlulisa ixesha, zama ukukhumbula ukuba ukuba kwindawo efanayo okanye ukwenza ukunyakaza okuphindaphindiweyo kunokubangela ubuhlungu okanye ukukhathala komzimba kwaye kukukhathaze ngakumbi.
Umthombo:
Monti DA, et al. Psychooncology. 2006 ngoMeyi; 15 (5): 363-73. Uvavanyo olungenangqondo, olulawulwayo lwengqondo-based based therapy (MBAT) yabasetyhini abanomdlavuza.