Mukakhala ndi matenda a bipolar, kodi mudamvapo kutopa kwambiri kapena kutopa kwambiri moti simungathe ngakhale kutuluka pabedi? Uku si kugona tulo kokha. Ndikumva kutopa kwambiri moti simungathe ngakhale tsiku lonse. Ndi zovuta kwambiri. Koma musadandaule, lero tikambirana zinthu zina zomwe zingakuthandizeni kuthana ndi vutoli ndikukhala ndi moyo wathanzi.
N’chifukwa chiyani mukumva kutopa kwambiri?
Mwachidule, matenda a bipolar ndi vuto lomwe maganizo anu amasinthasintha kwambiri. Pali magawo awiri akuluakulu.
1. Kusangalala Kwambiri: Panthawiyi, mungamve kukhala osangalala kwambiri komanso amphamvu. Maganizo anu angakuvutitseni kwambiri, ndipo mungamve ngati simukusowa tulo. Mungamvenso kuti muli ndi mphamvu kwambiri moti mungagwire ntchito kwa masiku ambiri osagona, kudya kapena kumwa.
2. Kuvutika maganizo : Izi ndi zosiyana. Mumamva chisoni kwambiri, opanda chiyembekezo, komanso osakhudzidwa ndi chilichonse, komanso mumadzimva kuti mulibe chochita.
Anthu ambiri amaganiza kuti kutopa kumachitika kokha panthawi ya kuvutika maganizo. Nthawi zambiri munthu amamva kutopa panthawiyo chifukwa cha mphamvu zochepa komanso mavuto ogona. Koma zoona zake n'zakuti, kutopa kwambiri kumeneku kungachitike panthawi ya kusangalala komanso pambuyo pake. Tangoganizirani, chimachitika ndi chiyani mukagona osagona kwa masiku ambiri chifukwa chakuti maganizo anu akuthamanga? Pambuyo pa nthawi ya kusangalala, thupi lanu ndi maganizo anu zimakhala zitatopa kwathunthu. Zili ngati kuthamanga marathon kwa masiku ambiri. Choncho sizosadabwitsa kuti zikatenga nthawi yayitali kuti muchiritse vutoli, mumamva kutopa kwambiri.
Konzani bwino vuto lanu
Njira yabwino yothetsera kutopa kumeneku ndikusunga matenda anu a bipolar kukhala olimba. Ngati mungathe kuchepetsa kuchuluka kwa kusokonezeka maganizo ndi kuvutika maganizo, mutha kukhala ndi moyo wabwino.
Ndikofunikira kugwira ntchito limodzi ndi dokotala wanu pa izi. Tsatirani malangizo ndi mankhwala ake molondola.
Mankhwala ena a matenda a bipolar disorder angakupangitseni kugona. Choncho musamwe mankhwala opitirira muyeso womwe mwapatsidwa. Komanso, ngati mukumwa mankhwala okuthandizani kugona, gwiritsani ntchito nthawi yomwe mukufunikira. Ngati muwona kusintha kulikonse m'maganizo mwanu chifukwa cha mankhwalawo, lankhulani ndi dokotala nthawi yomweyo.
Kodi tizolowere kugona bwino usiku?
Kugona bwino usiku ndi mpumulo wabwino kwambiri wa thupi ndi maganizo. Chitani izi tsiku lililonse kuti mugone bwino usiku.
- Gonani ndi kudzuka nthawi yomweyo tsiku lililonse. Yesetsani kutsatira izi, ngakhale kumapeto kwa sabata.
- Chipinda chanu chogona chikhale chogona ndi chogonana chokha. Pewani kuchita zinthu monga kugwira ntchito, kuonera TV, kapena kudya mutakhala pabedi.
- Chepetsani kuyang'ana pazenera monga mafoni, makompyuta, ndi ma TV musanagone. Kuwala kwabuluu komwe amatulutsa kumatha kusokoneza tulo.
- Sungani chipinda chogona pamalo ozizira komanso omasuka .
Kuchita masewera olimbitsa thupi ndiye chinsinsi cha mphamvu.
"Mudzachita masewera olimbitsa thupi kuti ndi kutopa konseku?" mungaganize choncho. Ndi zoona. Koma chodabwitsa n'chakuti, mukangoyamba kuchita masewera olimbitsa thupi, mphamvu zanu zimawonjezeka.
Yambani pang'ono. Ngakhale kuyenda kwa mphindi 10 patsiku ndikokwanira. Pang'onopang'ono onjezerani nthawi ndi liwiro. Ngati mwadzidzidzi mwayamba kuchita masewera olimbitsa thupi, mudzangowonjezera zovuta. Ngati simunachite masewera olimbitsa thupi kwa nthawi yayitali, funsani dokotala wanu kuti akupatseni upangiri wa momwe mungayambire.
Komanso, kumbukirani kuti musachite masewera olimbitsa thupi otopetsa pafupi ndi nthawi yogona. Zingapangitse kuti zikhale zovuta kugona.
Tiyeni tisamalenso chakudya ndi zakumwa.
Zakudya ndi zakumwa zomwe timadya zimakhudza mwachindunji kuchuluka kwa mphamvu zathu, choncho ndikofunikira kulabadira izi.
Chepetsani kugwiritsa ntchito caffeine.
Ndizachilendo kumwa khofi, tiyi, kapena china chake chokoma mukatopa. Ngakhale kuti zingakupatseni mphamvu pang'ono panthawiyo, zingakhale zovuta kwambiri mukagona usiku. Choncho yesetsani kuchepetsa kumwa zakumwa zokhala ndi caffeine, makamaka madzulo ndi madzulo.
Kuwala kwa dzuwa ndi mankhwala achilengedwe.
Khalani ndi kuwala kwa dzuwa tsiku lililonse ngati n'kotheka. Kuwala, makamaka kuwala kwa dzuwa, kumathandiza kulamulira nthawi ya thupi lathu, kapena kayendedwe ka circadian . Mwachidule, wotchi iyi imauza thupi lathu kuti "ndi nthawi yoti tigone" ndi "ndi nthawi yoti tidzuke."
Zakudya zoyenera komanso vitamini B12
Mutha kumvetsetsa bwino izi kuchokera patebulo lomwe lili pansipa.
| Chofunika | Zinthu zoti muchite ndi magwero a chakudya |
|---|---|
| Zakudya zopatsa thanzi | Idyani zakudya zoyenera zomwe zili ndi ndiwo zamasamba zatsopano, zipatso, ndi mapuloteni opanda mafuta ambiri. Kusowa zakudya kungayambitsenso kutopa ndi kufooka. |
| Vitamini B12 | Kusowa kwa Vitamini B12 makamaka kungakhale chifukwa chachikulu chotopa. Vitamini B12 imapezeka kwambiri mu nyama yofiira, mkaka ndi zinthu zopangidwa ndi mkaka, komanso nsomba monga salimoni ndi tuna. |
| Mulingo wa madzi m'thupi (Kuchuluka kwa madzi m'thupi) | Imwani madzi oyera okwanira tsiku lonse. Thupi lanu likapanda madzi okwanira m'thupi, michere imayendetsedwa m'thupi lonse, zomwe zimakupangitsani kumva kufooka komanso kutopa. Zakudya zokhala ndi madzi ambiri, monga zipatso, ndiwo zamasamba, ndi supu, zingathandizenso pa izi. |
Uthenga Wopita Nawo Kunyumba
- Kutopa komwe kumabwera chifukwa cha matenda a bipolar si vuto lanu. Ndi gawo la matendawo. Ndipo ndi chinthu chomwe chingathe kuthandizidwa.
- Kambiranani momasuka ndi dokotala wanu za momwe mukumvera komanso nkhawa zanu. Iye adzakupatsani yankho labwino kwambiri.
- Kugona mokwanira, kuchita masewera olimbitsa thupi pang'ono, kudya zakudya zopatsa thanzi, komanso kumwa madzi okwanira ndi njira zabwino kwambiri zopezeranso mphamvu.
- Simuli nokha. Pali achibale, abwenzi, ndi madokotala omwe angakuthandizeni paulendowu. Choncho musaope kupempha thandizo.
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