Ubuhlungu Bempilo: Izindlela ezi-5 Zokunciphisa Ubuhlungu Bakho Obungapheli Njengamanje

-Delile

• Ngokujabulisayo, nganginephutha: impilo yami yayingakapheli. Ngikwazile ukuthola ithoni yokuphumula ezinyangeni eziyi-16 selokhu kwatholakala ukuthi ngitholakele.
• Kepha ngaphambi kokuthi ngiqale ukukweluleka ngempilo yakho, mhlawumbe ufuna ngibhale izitifiketi neziqu zami (ezihlaba umxhwele impela).
• Ungabunciphisa kanjani ubuhlungu bakho njengamanje
• Buyela kuzisekelo zokungena:
• Ama-no-frills amathiphu wokusiza ubuhlungu:
• Ukukhululwa kwe-Myofascial
• Hambisa
• Ukushisa neqhwa
• Ukuzindla
• Ukuphazamiseka
• Lapho kutholakala ukuthi ngine-EDS, impilo yami yonke yahlukana. Konke engikufundile nge-EDS bekungidumaza futhi kuyesabisa.

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Ukuphumula kobuhlungu kubukeka kwehlukile kuwo wonke umuntu. Lezi zindlela ezi-5 yindawo enhle yokuqala.

“Impilo ibuhlungu, Ukuphakama. Noma ubani osho okuhlukile uthengisa okuthile. ” - Umakoti Wenkosazana

Uma ufunda lokhu, kungenzeka ukuthi usezinhlungwini. Ngiyaxolisa, ubuhlungu buyadonsa - futhi ngiyazi, ngoba impilo yami igxile kuyo.

Ngonyaka odlule, ngineminyaka engama-32, ekugcineni ngatholwa ngine-hypermobile Ehlers-Danlos syndrome. Kuyisifo sezicubu ezixhuma kofuzo esibonakala ngamajoyini e-hypermobile, isikhumba esintekenteke, kanye nokungasebenzi ngokuzimela.

Ku-2016, ubuhlungu bami basuka bucasula kepha buyalawuleka baba buthakathaka. Kwakubuhlungu ukuhamba, kwakubuhlungu ukuhlala, kwakubuhlungu ukulala phansi ... kwakubuhlungu ukuphila. Ngichithe iningi lango-2018 ngibhajwe ejele lezinhlungu: Ngangivame ukushiya umbhede wami ngincike endukuni ngokuzilibazisa kwami ​​okuxegayo.

Impilo njengoba ngangiyazi - futhi ngiyithanda - ibonakale isiphelile.

Ngokujabulisayo, nganginephutha: impilo yami yayingakapheli. Ngikwazile ukuthola ithoni yokuphumula ezinyangeni eziyi-16 selokhu kwatholakala ukuthi ngitholakele.

Ngikwenze kanjani? Ucwaningo lwe-inthanethi olucabangayo (njengabaningi bethu abanezifo ezingabonakali noma ezingavamile, ukukhipha imithombo eku-inthanethi kuba yinto yomsebenzi wesibili). Izingxoxo nabanye abanezinhlungu ezingapheli. Amaqembu e-Facebook.

Ngizamile wonke ukhilimu wezinhlungu ohlangothini nobandayo futhi oshisayo, nginciphise izithako eziningi ezingabazisayo, ngabona okungenani odokotela abayishumi nambili. Ngizamile ukufisa, ukuxoxisana, ukuncenga, futhi ngizoqeda i-EDS yami.

Ukuphumula kobuhlungu kuvela ekuzameni nasephutheni ngokuzama okungapheli kuwe ukubona ukuthi yimaphi amathuluzi okubhekana nawo enza umehluko.

Kepha ngaphambi kokuthi ngiqale ukukweluleka ngempilo yakho, mhlawumbe ufuna ngibhale izitifiketi neziqu zami (ezihlaba umxhwele impela).

Yebo, ngine-BFA kumidlalo yaseshashalazini kanye nesitifiketi sokuvikela impilo esiphelelwe yisikhathi eminyakeni engu-16 edlule, ngakho-ke ngingudokotela impela.

Udokotela we u-gotcha! Ngokuzimisela, angiyena neze udokotela. Engiyikho umuntu ophila nezinhlungu ezingamahlalakhona zansuku zonke ezivela ekuphazamisekeni okungalapheki engaqondakali kahle futhi engacwaningiswanga kahle.

Odokotela abaningi engihlangana nabo abakaze belaphe umuntu one-EDS futhi kaningi banikeza izeluleko eziphikisanayo, eziphelelwe yisikhathi, noma ezilula nje ezingasizi ngalutho. Lapho uzizwa uphuphutheka ngaso sonke isikhathi futhi ungeke uthembele kodokotela, uphoqeleka ukuthembela kokuhlangenwe nakho okuphilayo kuhlangene ne-savvy encane yocwaningo.

Manje njengoba sengichazile ukuthi ngiyithathephi i-PhD yami (i-post-it ethi "Ubuhlungu bubuhlungu, duh"), ake sikuthole ukukhululeka.

Ungabunciphisa kanjani ubuhlungu bakho njengamanje

Ukuqala, ngizogxila ekutheni ngidambisa kanjani izinhlungu ngaphandle kokuchitha imali noma ukuphuma endlini.

Lapho ngizwa ubuhlungu obubi, ngivame ukuqandisa futhi ngiyeke usuku olulodwa embhedeni, ngikhohlwe zonke izinketho enginakho ukuzizwa ngingcono. Kunzima ukucabanga ngokucacile noma ngokunengqondo lapho inyonga yakho iphuma esokeni layo noma ubuhlungu bemisipha yakho ye-fibromyalgia buvutha noma yakho [faka ubuhlungu obungapheli / ukugula lapha].

Nayi insiza elula ekucabangisisa (ukuqaqanjelwa kobuhlungu?) Yakho. Funda ukuze uzizwe ungcono, njengamanje.

Buyela kuzisekelo zokungena:

Ingabe ufakwe amanzi emzimbeni? Izifundo ezimbili ezihlukene zithole ukuthi ukuphelelwa amanzi emzimbeni kungakhuphula umbono wakho wezinhlungu futhi kunqande ukugeleza kwegazi ebuchosheni bakho. Ngakho-ke hlala unamanzi amaningi!

Usuke wadla muva nje? Lapho sidla ukudla, imizimba yethu ikuguqula kube amandla ngenqubo yokuphefumula kwamaselula (angisona isiqhwaga, ngibe ngokoqobo!). Ungenzi ubuhlungu bakho bube bukhulu ngokwengeza ukukhathala, ukucasuka, nezinye izimpawu zokudla okuncane kakhulu. Yidla okuthile!

Ingabe uhleli / ulale kahle? Ngabe uhlezi ucwiliswe yilo mhlahlandlela wezinhlungu ongazi ukuthi uhleli uyinqaba ngonyawo lwakho lwaze lwaba undikindiki? Ingabe kukhona ipea eliyisaga ngaphansi kukamatilasi wakho elahla ukuqondanisa kwakho futhi lenze ubuhlungu bakho bube bukhulu ngamaphesenti ayishumi?

Qala ukwakha ukuqwashisa ngokuthi iziphi izikhundla (nokuthi imicamelo emingaki) ekhululekile kakhulu futhi esimeme kuwe.

Uma usutholile, wondlekile, futhi unikezwa amanzi, ungaya esigabeni esilandelayo.

Ama-no-frills amathiphu wokusiza ubuhlungu:

Qaphela: Lesi umhlahlandlela ojwayelekile. Ngilwela ukubandakanya wonke amakhono, ngokwazi ukuthi akuyona yonke inqubo ezokusebenzela (noma mina!). Zizwe ukhululekile ukuzama okuhambisana nawe, uzibe okungekho, futhi ulungise ngokufanele.

Ukukhululwa kwe-Myofascial

IFascia “iyibhande noma ishidi lezicubu ezixhuma, ngokuyinhloko i-collagen, ngaphansi kwesikhumba esinamathisela, siqinise, sivale futhi sihlukanise imisipha nezinye izitho zangaphakathi.”

Ubuhlungu be-Myofascial bubangelwa "amaphuzu okuqala," okuyizindawo zethenda ngaphakathi kwemisipha. Amaphuzu we-Trigger ayalimaza ukuthinta futhi angadala ubuhlungu obuthunyelwe emzimbeni wonke. Odokotela manje sebabona i-myofascial pain syndrome njengesifo sayo.

Izindlela zokukhishwa kwe-Myofascial zisebenzisa ingcindezi eqondile noma engaqondile yokwenza amaphuzu, ukuwakhulula nokunciphisa ubuhlungu bemisipha ngokuhamba kwesikhathi. Ngenkathi isetshenziswa kaningi ekwelashweni kwe-massage, ingabuye izenzele ekhaya kusetshenziswa amabhola e-lacrosse, ama-foam roller, nama-theracanes.

Empini, sebenzisa izandla zomngane wakho noma (osondelene). Okwamanje, kunamavidiyo amahle wokuthi kwenziwa kanjani ku-YouTube. Ngifunde futhi okuningi ku- “The Trigger Point Therapy Workbook.”

Hambisa

Ucwaningo oluningi lukhombisile ukuthi ukuzivocavoca kunganciphisa kakhulu ubuhlungu obungapheli, kwandise ukusebenza kwezinzwa futhi kwehlise nezimpawu ze-neuropathy, futhi kunciphise nokudangala nokukhathazeka okuvame kakhulu kubaguli bezinhlungu ezingapheli.

Ukuvivinya umzimba mhlawumbe kuyithuluzi elibaluleke kakhulu ekwehliseni ubuhlungu enginabo nsuku zonke. Kwakunzima futhi ukuqala ukwenza.

Uma usezinhlungwini ezinzima, ukuzivocavoca kubonakala kungenakwenzeka. Kepha akunjalo! Isihluthulelo ukuqala kancane, ukwanda kancane kancane, futhi uhloniphe (futhi wamukele) imikhawulo yomzimba wakho.

Ngiqale ngoJanuwari ngokuzungeza ibhulokhi. NgoMeyi ngalinganiselwa ngaphezu kwamamayela amathathu ngosuku. Ngezinye izinsuku ngenza amamayela amahlanu, kwesinye isikhathi angikwazi nokukwenza.

Uma usebenzisa i-ambulensi, qala ngokuhamba okufishane. Ungakwazi ukuhamba usuka embhedeni wakho uye emnyango wangaphambili? Ungayenza izungeze ibhulokhi? Uma usebenzisa isihlalo sabakhubazekile, ungakwazi ukufika emnyango wangaphambili? Eduzane nebhulokhi?

Ngiyazi ukuthi kungazizwa kuyinhlamba ukutshelwa ukuthi uzilolonge lapho unezinhlungu ezibuhlungu. Angisho ukuthi yikhambi lomlingo, kepha linamandla okusiza ngempela. Kungani ungazitholele ngokwakho?

Ukushisa neqhwa

Amabhati akuwona awezingane nezinhlanzi kuphela, futhi alungele ukukhululeka kobuhlungu.

Ukushisa kusiza ubuhlungu ngokunweba imithambo yegazi yakho, okwandisa ukugeleza kwegazi kuya endaweni, kusize imisipha namalunga akho akhululeke.

Akukho ukugeza? Geza ngesisefo! Ukushisa okwenziwe endaweni, sebenzisa iphedi yokushisa kagesi. Ayikho iphedi yokushisa? Gcwalisa isokisi ngelayisi elingavuthiwe bese ulishisa ngemicrowave ngezikhawu ezingamasekhondi angama-30 kuze kube yilapho kushisa ngokuphelele kodwa kungashisi kakhulu.

Ukushisa kuvame ukukhonjiswa ngobuhlungu bemisipha, kuyilapho iqhwa linconyelwa ukunciphisa ukuvuvukala noma ukunciphisa izinhlungu okwesikhashana ngenxa yokulimala kanzima. Ngiwuthanda lo mhlahlandlela oshisayo / oshisayo ovela eCleveland Clinic. Linga ngazo zombili bese ubona okusiza umzimba wakho.

Ukuzindla

Ukudalulwa okugcwele: Ngiwumzenzisi ongakaze azame ukuzindla ezinyangeni. Kodwa angikakhohlwa ukuthi kungithulisa kangakanani uma ngenza njalo.

Ukucindezeleka nokukhathazeka kungaba nomthelela kumasosha omzimba, kuma-adrenal nakwingcindezi yegazi. Lokhu kuvama ukukhulisa nokwandisa ubuhlungu, kudala umjikelezo omubi wokucindezeleka okwandayo nobuhlungu.

Ukuvala amehlo akho futhi ugxile ekuphefumuleni kwakho imizuzu eyi-10 kwenza izimanga ukwehlisa isimiso sakho sezinzwa nokulawula umfutho wegazi,.

Manje, uma unjengami, ungafa ujabulile uma ungakaze ulizwe elinye igama ngokuzindla. Ngakho-ke ake sikubize ngokunye: ukuphumula, ukukhumula, ukukhipha izixhumi, noma yini oyifunayo!

Iningi lethu lichitha isikhathi sethu esiningi phambi kwezikrini. Awufanele yini ikhefu lemizuzu eyi-10 ukuze ube ... Ngiyaluthanda uhlelo lokusebenza lwe-Calm ngoba i-interface yalo kulula ukuyiqonda futhi ukuphumula kwayo-ukukhumula-ukuvula-noma-ama-whatevers kuyaduduza, kulula, futhi okuhle kunakho konke, kufushane.

Ukuphazamiseka

Ngakho-ke uzame konke okungenhla (noma awukwazi ukuzama noma yikuphi okungenhla) futhi ubuhlungu bakho busalokhu bubi ngokwanele ukukuphazamisa. Ngakho ake sikuphazamise ebuhlungwini bakho!

Uma usesimweni sengqondo se-analog, zama incwadi noma iphazili ye-jigsaw. Kepha lokho kungaba buhlungu kakhulu. Ngokujabulisayo, sine-intanethi.

Ngigcina iTumblr kuphela ngokulandela izithombe ezinhle zezilwane nama-memes ahlekisayo. Binge umbukiso we-TV okhohlisayo noma omuhle kakhulu, coo over the doggos at r / rarepuppers, noma hlola lo mkhuba wamahlaya kaNancy.

I-inthanethi iyimbaza yakho. Kwangathi ungathola iparele lakho lokuphumula kobuhlungu.

Lapho kutholakala ukuthi ngine-EDS, impilo yami yonke yahlukana. Konke engikufundile nge-EDS bekungidumaza futhi kuyesabisa.

Ngokwe-intanethi, angisoze ngiphinde ngisebenze, maduzane nje ngizodinga isihlalo sabakhubazekile, futhi bengingenathemba lokuthi ngiyoke ngizizwe ngingcono. Ngifikelwa izinyembezi ebusweni futhi ubuhlungu buvutha amalunga ami, ngaphelelwa amandla ngabheka “ithemba le-EDS” kanye “nezindaba zempumelelo ze-EDS.” Imiphumela yaba nethemba.

Kepha manje ngikholelwa ngokuqinile ukuthi kukhona ithemba futhi kukhona usizo - ngiwubufakazi obuphilayo.

Lapho odokotela bexosha khona ubuhlungu bakho, ngizokuqinisekisa. Lapho abathandiweyo behambisa khona amehlo ekukhalazeni kwakho kweshumi nanye, ngizozwelana nawe. Ezinyangeni ezizayo, ngiyethemba ukuthi i- "Life's a Pain" izonikeza umthombo wethemba lapho bambalwa kakhulu ababonakala bekhona.

Masikulwe lokhu ndawonye, ​​ngoba thina - ngokoqobo - akudingeki sithathe izinhlungu zethu zilele phansi.

U-Ash Fisher ungumbhali nosomahlaya ophila ne-hypermobile Ehlers-Danlos syndrome. Lapho engenalo usuku oluxegayo-lwengane-yenyamazane, uhamba no-corgi Vincent wakhe. Uhlala e-Oakland. Funda kabanzi ngaye at ashfisherhaha.com.