Imisebenzi Yokweseka Ingqondo Nomzimba Wakho Ngesikhathi Sokwelashwa Komdlavuza Webele Okuthuthukile

-Delile

• Sebenzisa ilungelo lakho lempilo enelisa kakhudlwana
• Zama ukwelashwa kokuziphatha kwengqondo
• Xhuma ingqondo, umzimba nomoya
• Joyina iqembu lokusekela
• Zibandakanye ekuxhumaneni okuhle kwezenhlalo
• Ukuthatha

Ukufunda ukuthi unomdlavuza webele we-metastatic kungaba yinto eshaqisayo. Ngokungazelelwe, impilo yakho iguqulwa kakhulu. Ungazizwa ukhungathekile ngokungaqiniseki, futhi ukujabulela impilo enhle kungabonakala kufinyeleleka.

Kepha zisekhona izindlela zokuthola injabulo empilweni. Ukungeza ukuzivocavoca, ukwelashwa, kanye nokuxhumana nomphakathi enkambisweni yakho kungasiza kakhulu ekusekeleni ingqondo nomzimba wakho ohambweni lwakho lomdlavuza.

Sebenzisa ilungelo lakho lempilo enelisa kakhudlwana

Ngesinye isikhathi, iziguli ezelashwa umdlavuza zazelulekwa ukuthi zithathe kalula futhi zithole ukuphumula okuningi. Lokho akusenjalo. Ucwaningo lukhombisa ukuthi ukuvivinya umzimba kungavimbela ukuthi lesi sifo siqhubekele phambili noma sivele kubantu besifazane abelashwa. Kungase kwandise namathuba okusinda.

Ngisho nokuvivinya okuncane okulingene kunganikeza izinzuzo ezinkulu zezempilo ngokulwa neminye yemiphumela emibi kakhulu yokwelashwa komdlavuza. Lokhu kufaka phakathi ukukhumbula ukukhumbula noma ukugxilisa ingqondo (okujwayele ukubizwa ngokuthi “ubuchopho be-chemo” noma “inkungu ye-chemo”), ukukhathala, isicanucanu, nokudangala. Ukuzivocavoca umzimba nakho kungathuthukisa ibhalansi, kuvimbele i-muscle atrophy, futhi kunciphise ubungozi bamahlule egazi, okubaluleke kakhulu ekululameni.

Kokubili ukuzivocavoca nge-aerobic ne-anaerobic kuzuzisa ngokulinganayo ekunciphiseni imiphumela emibi yokwelashwa komdlavuza. Ukuvivinya umzimba nge-aerobic kungumsebenzi oqhubekayo okhulisa izinga lokushaya kwenhliziyo futhi upompa umoya-mpilo omningi emisipheni. Kukusiza ukuphatha isisindo sakho, uthuthukise impilo yakho yengqondo, futhi kukhulise amasosha omzimba akho. Izibonelo zifaka:

• ukuhamba
• ukugijima
• ukubhukuda
• ukudansa
• ukuhamba ngebhayisikili

Ukuzivocavoca nge-Anaerobic ngamandla amakhulu, umsebenzi wesikhathi esifushane owakha ubukhulu bemisipha namandla wonke. Izibonelo zifaka:

• ukuphakamisa okunzima
• ukujima
• ukugijima
• squats noma lunges
• intambo yeqa

Buza udokotela wakho ukuthi ungavivinya kangakanani nokuthi uvame kangaki, futhi uma kunezinhlobo zokuvivinya umzimba okufanele uzigweme. Ukwenza umsebenzi womzimba uyingxenye yohlelo lwakho lokwelashwa kungasiza ekululameni kwakho ngokomzimba futhi kuthuthukise inhlalakahle yakho engokomzwelo.

Zama ukwelashwa kokuziphatha kwengqondo

Ukwelashwa kokuziphatha kwengqondo (CBT) kungokwesikhashana, ukwelashwa kwezandla ngezandla. Umgomo wawo ukuguqula indlela yokuziphatha nezindlela zokucabanga ezibangela ukukhathazeka nokungabaza.

Lolu hlobo lokwelashwa lungasiza ekunciphiseni okunye ukucindezeleka kanye nesizungu okungavela lapho uphila nomdlavuza webele osezingeni eliphakeme. Kungasiza ngisho nasekululameni nasekuthuthukiseni impilo ende.

Uma unentshisekelo yokuthola umelaphi, ungaqala usesho lwakho ku-Anxiety and Depression Association of America's Therapist Directory.

Xhuma ingqondo, umzimba nomoya

Izindlela zasendulo zomzimba womqondo nezinye izindlela zokwelapha ezihambisanayo zingasiza ukuphatha imiphumela engokomzwelo nengokwengqondo yokwelashwa komdlavuza. Imikhuba enjalo ifaka phakathi:

• i-yoga
• tai-chi
• ukuzindla
• ukutshopa
• reiki

Le misebenzi ingakhuphula izinga lempilo yakho ngokunciphisa ukucindezeleka nokukhathala. Omunye uze wathola ukuthi ababambiqhaza be-yoga babenamazinga aphansi e-cortisol, i-hormone ekhishwa ngumzimba ekuphenduleni ukucindezeleka.

Joyina iqembu lokusekela

Uma utholwe unomdlavuza webele osezingeni eliphakeme, kungasiza ikakhulukazi ukuxhumana nabanye abazi ukuthi ubhekene nani.

Amaqembu okusekela ayindawo enhle yokufunda amakhono okubhekana nokuzivocavoca umzimba, ukudla, nokuzindla okungakusiza ukuphatha ukucindezeleka kwalesi sifo.

Kunezinsizakusebenza eziningi online ukukusiza uthole ukwesekwa. Lawa mawebhusayithi ayisiqalo esihle:

• I-American Cancer Society
• USusan G. Komen Foundation
• Isisekelo Somdlavuza Webele Kazwelonke

Udokotela wakho, isibhedlela, noma umhlinzeki wezokwelapha angakunikeza nohlu lwamaqembu osizo endaweni yangakini.

Zibandakanye ekuxhumaneni okuhle kwezenhlalo

Ngokusho kwabantu abaphila nomdlavuza mancane amathuba okuthi basinde eminyakeni emihlanu noma ngaphezulu ngemuva kokulashwa ngamakhemikhali uma behlangana ngesikhathi se-chemotherapy nabanye abasinde eminyakeni emihlanu noma ngaphezulu. Lokhu kungenxa yokuthi lokhu kuhlangana kwezenhlalo kunikeza umbono oqondile futhi kusiza ukunciphisa ukucindezeleka.

Nazi izindlela ezimbalwa ezilula ongahlanganyela ngazo nomphakathi:

• sidle nabangane
• hamba ngezinyawo noma ngebhayisikili nabanye
• ujoyine iqembu lokusekela
• dlala umdlalo wamakhadi noma umdlalo webhodi nabangani

Ukuthatha

Kuyinto evamile ukuzizwa wesaba, ukhungathekile, futhi ungaqiniseki ngemuva kokuxilongwa komdlavuza webele webele. Kepha ungayinqoba leyo mizwa. Ngokuzibandakanya emisebenzini yomzimba neyenhlalo, ungakhuphula izinga lempilo yakho, wehlise ingcindezi, futhi ube nomthelela omuhle kumbono wakho.