Ngaba ukuba ne- IBS kukukhathaze ngawe? Ingxaki yezempilo engapheliyo njenge-IBS inokuthi ibe nomphumo wokukhupha umqondo womntu wokuzixabisa. Kunzima ukuziziva kakuhle xa umzimba wakho ungakuvumeli ukuba usebenze ngendlela ongathanda ukuyisebenzisa ngayo. Izimpawu ezingalindelekanga zenza kube nzima ukuzibophelela kwizicwangciso okanye ukwenza izinto zenzeke, zombini ezo zinto zibalulekileyo ekukhuliseni ukuzithemba komntu.
Iingxaki zezempilo ezingapheliyo ezifana ne-IBS zinokuchaphazela kakubi ukuzithemba kwakho ngenxa yeengxakini zakho malunga nendlela oziqonda ngayo abanye. Uyakhathazeka kukuba abanye baya kukubona njengomntu ongenakubalelwa okanye njengomntu oyintlungu yobukhosi ngenxa yempilo yakho ekhethekileyo kunye neemfuno zokutya. Kunzima ukucinga ukuba abanye baya kukuxabisa xa iingxaki zempilo zakho zikubuza.
Ukunyaniseka ngakumbi ukuzithemba kwakho kukuba kukuba i-IBS ibandakanya iimpawu zokugaya i-digestive impawu kukho into ehlazo kunye neentloni ezingenakubonwa ngabantu abanezinye iintlobo zesifo esingapheliyo. Ukongezelela, ukungabikho kwezinto ezifunyenweyo "eziyimpumelelo" kwiimvavanyo zokuxilonga kunokukwenza ukuba uzive ungakumbi. Olunye uphando lubonisa ukuba izigulane ze-IBS zincinci kakhulu kunabantu abanobuhlungu besifo (IBD), ingxaki yempilo eneempawu ezifanayo. Ngenxa yokungabikho kokuvutha komzimba, kukho ihlazo lokuba abantu abane-IBS benza ngokwabo ngandlela-thile ngokwabo - indala "yonke into entloko yakho".
Esi sibonakaliso sempawu zomzimba ukusilela komntu ngokuqinisekileyo kuya kwenza umntu azive azibi ngabo.
Kuzo zonke ezi zizathu, kuba kubalulekile ukuba uthathe amanyathelo okulwa nomgca ongaphantsi we-IBS onokukwazi ukuzithemba.
Ukuzimela ngokuzimela ngokuzithemba
Ngaphambi kokuba sixoxe ngendlela yokulungisa ingxaki, kubalulekile ukuba sicacise oko kuthetha ukuthini ukuzithemba.
Ukuzithemba ngokusemgangathweni kukujonga indlela ozijonga ngayo, ngamanye amazwi, oko ucinga ukuba uyakuxabisa, ngokuqhelekileyo ngokuthelekiswa nabanye abantu. Ukuzithemba kunokwimeko ekhethekileyo, umz: unesiqiniseko esaneleyo sokuzizisa umntu ongekho okanye ukunika intetho kuluntu. Unokuba nethemba ngokuqinisekileyo ngamakhono akho okanye ukuzithemba malunga nendlela ozoziqhuba ngayo kwiimeko ezithile, kodwa usenokuzithoba. IBS inokuchaphazela zombini. Ukwesaba ukufunwa ukuba ube kufuphi nendawo yokuhlambela okanye ukwesaba ukuba awukwazi ukwenza umsebenzi wokubandezeleka kunokuphazamisa ukwazi kwakho ukuba unokulawula imeko ethile, oko kukuchaphazela ukuzithemba. Nangona kunjalo, ingxaki enkulu xa i-IBS yenza ukuba uzive ubi ngawe-ukuba ngenxa yokuba unengxaki yokugaya ingxaki engapheliyo ngale ndlela yenza ube ngumntu oncinci.
I ziphoso zokuCinga
Inxalenye ebalulekileyo ye- cognitive-behavioral therapy (CBT) ukubuyisela iimpazamo zokucinga ezibangela ukungakhathazeki kwengqondo engadingekile. Nayi imimiselo malunga nendlela ubuchopho bethu basebenza ngayo ngendlela esenza sibe neengxaki ngathi:
1. I-Filter Negative
Uninzi lwabantu lunomnxeba ongcolileyo xa lufika kwindlela esicinga ngayo ngathi.
Umzekelo oyintloko kukuba siya kunciphisa kwaye sikhohlwe ukuncoma kwimizuzu embalwa, kodwa sikhulise kwaye sibambe ekugxekeni iminyaka! Kufuneka kubekho inzuzo yezinto eziphilayo kulokhu - mhlawumbi inzuzo yokwazisa malunga nosongelo olunokwenzeka. Nangona kunjalo, into enhle yokusinda kweentlobo ayikho into enhle ngokonwaba ngamnye.
2. Ukujonga kwethu ngabanye ngokubhekiselele kwindlela esizijonga ngayo
Cinga ngendlela ohlola ngayo abanye abantu. Ngaba akuyinyaniso ukuba ugqibe ngokukhawuleza ukuba umntu uthanda, uhlakaniphile, kunye / okanye ukhangele? Kwaye ngaba lo luhlolo aluhlali lukhuni ngaphezu kwexesha? Ngamanye amazwi, umhlobo wakho ohlakaniphile unokuthetha okanye enze into engalungileyo kwaye ayitshintshanga imbono yakho malunga nokuba bangabulumko kangakanani.
Ngakolunye uhlangothi, ukuvavanya kwethu ngokwethu kubonakala kukugxininiswe ngokucacileyo kwaye kudla rhoqo kushintsha. Ukuba sinemihla embi yeenwele, sinquma ukuba sijonge kakhulu. Ukuba senza iphutha, siziva ngathi siyi-idiot. Sithetha "into engalunganga" komnye umntu kwaye siyaqiniseka ukuba ngoku baya kuthiya.
Ukuziva Ulunge Ngakho Nangona Umzimba Wakho Ubona Ubi
Ezi zicwangciso ezilandelayo zingakunceda ukuba ufakele ezi mpazamo zokucinga, kunye nokulwa nazo zonke izinto zokungahambi kakuhle kwazo ezibangelwa ingxaki engapheliyo:
Yiya Ngeempilo Ezizimeleyo
Awunayo i-IBS yakho! Kubalulekile ukugcina engqondweni ukuba i-IBS yinto eyenzeka kuwe. Awuzange wenze oku kuwe. Nangona ukukhathazeka kukubangelwa yimpawu zakho, kusekho inkqubo yezinto eziphilayo ezisebenza apha. Kubalulekile ukujonga ngaphaya kwesihlungi sakho sengqondo kwaye ugxininise kuzo zonke ezinye izinto ezimangalisayo ezenza wena! Abanye abantu abakuboni kwaye babone kuphela i-IBS, bakujonga njengomntu ojikeleze kakuhle oza kwenzeka eneengxaki kwisisu sakho.
Qaphela ukuba unako ukwenza umsebenzi wokubamba iqela elongezelelweyo lokujonga kwakho kwaye uhlawule ingqwalasela encinci kwizwi entloko yakho ehlala ibonisa ukungaphumeleli kwakho. Kwaye, ukuba unako ukugcina engqondweni ukuba abanye abantu sele benesimo esicwangcisiweyo, uvavanyo lwehlabathi lobuhle bakho, akudingeki uqhubeke uphupha izinto ezincinci. Akunandaba nokuba i-IBS yakho ikuthintele ekuhlangabezaneni nokuzibophezela, omnye umntu uya kuthi ukuhluleka kwakho kungena kwi-IBS yakho, kungekhona kuwe.
Ngengqangi, ndivile kubantu abaninzi abane-IBS ukuba bayasebenza nzima kwaye bathatha uxanduva oluninzi kunokuba bafanele ukuba benze i-IBS. Ukuba ukhumbule ukuba awudingi ukubonisa ubungqina bakho kunoma ubani, unako ukukhupha phezulu kulo xinzelelo. Ukuzikhahla ukusilahla kuya kunciphisa uxhalaba-into enokuza kukunceda indlela yakho yokugaya isebenze ngokufanelekileyo!
Bhala uluhlu lokuzimela
Kungaba luncedo ukuhlala phantsi uze wenze uludwe lwezo zonke iimpawu ezichaza wena kunye neendima ozidlalayo ebomini. Ingqondo yakho engalunganga iya kunzima ngolu hlobo; kuya kufuna ukunciphisa nokufanelekela zonke izinto ezilungileyo ngawe. Okanye, ukuqeqeshwa kwakho "ekungazitholi" kungenza kube nzima kuwe ukuba uqaphele ngokwenene amandla akho kunye neetalente. Ukuba uthe wagxeka, cela umntu ekuthandayo ukuba akuncede ugcwalise uluhlu.
Gcina le "Uhlu lokuzimela" kwindawo apho ungayibhekisela kuyo rhoqo. Ukuba unosuku olubi lwe-IBS (okanye iiveki!), ULuhlu lunokukukhumbuza ukuba uninzi kakhulu kunomntu onendlela yokutya yokugaya. Ungalibali ukuqhubeka wongeza kule luhlu! Njalo xa ufumana uncomelo okanye ufeze umsebenzi, thintela ukuthambekela kwengqondo yakho yokunciphisa le miba kwaye uyongeze eluhlu. Xa uziva uphantsi, gxotha uluhlu kwaye uvuselele imemori yakho kuzo zonke izinto ezenza ube yinto ekhethekileyo, ebalulekileyo, ebalulekileyo. Uya kubona ngoko nangona ukuba ne-IBS inefuthe elibi ebomini bakho, akufuneki ukuba nefuthe elibi kwizinto ozicingayo ngawe.
Imithombo:
UBangtsson, M., et.al. "Ukuxhalabisa ngobudlelwane obusondeleyo kunye nokuzithoba phantsi kwezigulane ezineengxaki zesifo sezilonda ezixhatshazwayo ngokuthelekiswa nezigulane ezinezifo zesifo sokugulisa" I- European Journal of Medicine Internal 2013 24: 266-272.
Donoghue, P. & Siegel.M. (2012) " Ugula kwaye Utyhelelwe ukuziva Ugula kwaye Ukhulelwe " (I-New Edition) eNew York: WW Norton neNkampani.