Kusanza ndi chinthu chosasangalatsa komanso chokwiyitsa, sichoncho? Kumamveka ngati m'mimba mwako mukutembenuka, umamva ngati ukusanza, koma sukumva... Nthawi zina zimatha kuchitika chifukwa cha matenda osiyanasiyana, mankhwala omwe umamwa, panthawi ya mimba, kapena ngakhale ukuyenda mgalimoto. Kaya chifukwa chake ndi chiyani, simuyenera kupitiriza kuvutika ndi kusanza kumeneku. Pali zinthu zambiri zomwe mungachite kuti muchepetse vutoli. Chifukwa chake lero, tiyeni tikambirane za momwe mungachepetsere kusanza kumeneku.
Mankhwala osavuta omwe mungachite kunyumba
Choyamba chofunika kuchita ndikumvetsera thupi lanu. Samalani nthawi yomwe mumamva nseru? Ndi zakudya ziti zomwe zimapangitsa kuti zikhale zovuta? Ndi zochita ziti zomwe zimapangitsa kuti zikhale bwino? Ngati n'kotheka, lembani izi mu notebook. Kenako mudzamvetsa zomwe zingayambitse. Kuphatikiza apo, nazi zinthu zosavuta zomwe mungayesere.
Chofunika kwambiri si kuchita zonsezi nthawi imodzi, koma kuchita pang'onopang'ono ndikuona ngati zikugwirizana ndi thupi lanu.
Tiyeni timvetse bwino zinthu izi ndi tebulo.
| Malangizo | Kufotokozera kosavuta |
|---|---|
| Imwani pang'ono zakumwa zoyera bwino. | Imwani madzi pang'ono, tiyi wa zitsamba, tiyi wopepuka, tiyi wa ginger, ndi madzi a zipatso zatsopano, m'malo momwa madzi ambiri nthawi imodzi. Izi zidzathandizanso kupewa kutaya madzi m'thupi. |
| Pewani kudya zakudya zokhala ndi mafuta ambiri. | Zakudya zokazinga, zakudya zokazinga zokhala ndi mafuta, ndi kirimu sizabwino pakadali pano. Izi zimakhala zovuta kuzigaya ndipo zimatha kuwonjezera nseru. |
| Idyani chakudya chosavuta, chosakhala ndi zokometsera. | Idyani zakudya zopanda chakudya, zosavuta kugaya monga ma crackers, buledi, mpunga, mbatata yosenda, ndi nthochi. Izi zimatchedwanso 'zakudya za BRAT' (Nthochi, Mpunga, Maapulo, Toast). |
| Idyani chakudya chochepa tsiku lonse. | M'malo modya chakudya chachikulu nthawi imodzi, idyani chakudya chaching'ono maola awiri kapena atatu aliwonse. M'mimba yopanda kanthu ingapangitse kuti nseru ichuluke, monganso m'mimba yodzaza. Choncho musasunge m'mimba mwanu mulibe kanthu. |
| Pumulani pang'ono mukatha kudya. | Khalani pansi kwa kanthawi mutatha kudya, m'malo mothamanga, kulumpha, kapena kuchita chilichonse. Koma musagone pansi mwachindunji , chifukwa izi zitha kuwonjezera acid reflux ndikuyambitsa nseru. |
| Yesani ginger kapena timbewu ta ... | Ginger ndi mankhwala achilengedwe otchuka ochizira nseru. Mutha kumwa tiyi wa ginger kapena kuyamwa toffee yodzazidwa ndi ginger. Anthu ena amapezanso mpumulo akamadya masamba ochepa a peppermint kapena kuyamwa toffee wa mint. |
Kodi tiyang'anenso njira zina zochiritsira?
Kuwonjezera pa mankhwala akumadzulo omwe timawadziwa bwino, palinso njira zina zothandizira kuchepetsa nseru. Timatcha mankhwala owonjezera kapena njira zina (CAM) . Izi zili ndi zotsatirapo zochepa ndipo zingakupatseni mpumulo wamaganizo komanso kulamulira vutoli.
Koma kumbukirani, muyenera kulankhula ndi dokotala wanu musanayese chilichonse mwa izi, chifukwa njira zina sizingakhale zoyenera pa thanzi lanu.
- Njira zopumulira: Taganizirani mutakhala pamalo chete, mukutseka maso anu, mukupuma pang'onopang'ono, ndikupuma pang'onopang'ono. Kusinkhasinkha ndi kuchita masewera olimbitsa thupi opumira kwambiri kungakuthandizeni kupumula ndikuchepetsa nseru.
- Kupaka Acupuncture kapena acupressure: Njirazi zimaphatikizapo kuyika mphamvu pa mfundo zinazake pa thupi pogwiritsa ntchito singano zazing'ono kapena zala. Amakhulupirira kuti izi zimathandiza kuchepetsa nseru. Ndikofunikira kufunafuna thandizo la katswiri wodziwa bwino ntchito imeneyi.
- Hypnosis: Iyi ndi njira yochiritsira yomwe imachitidwanso ndi katswiri wodziwa bwino ntchito. Malangizo operekedwa mukamakhala mu hypnosis angathandize kuchepetsa nseru.
- Njira zochiritsira matenda a biofeedback:Izi zikuphatikizapo kugwiritsa ntchito chipangizo chapadera kuti chikuthandizeni kumvetsetsa zochita za thupi lanu (monga kugunda kwa mtima wanu) ndi kuzilamulira.
- Kuchepetsa Kusokonezeka Maganizo: Iyi ndi njira yovuta kwambiri ya psychotherapy. Mwachidule, imaphatikizapo kukupangitsani kuganiza za zinthu zomwe zimakupangitsani kumva nseru, kenako pang'onopang'ono kukuthandizani kuthetsa mantha amenewo. Ichi ndi chinthu chomwe chiyenera kuchitika mothandizidwa ndi katswiri.
Mitundu ya mankhwala operekedwa ndi dokotala
Ngati simungathe kuchepetsa nseru yanu pogwiritsa ntchito njira zochiritsira kunyumba komanso njira zina, musadandaule. Dokotala wanu akhoza kukupatsani mankhwala oyenera.
Si nseru yonse yomwe imachiritsidwa ndi mankhwala omwewo. Mtundu wa mankhwala omwe mumapatsidwa umasiyana malinga ndi chifukwa chomwe mumachitira nseru (monga nseru mutachitidwa opaleshoni, nseru panthawi ya mimba, nseru chifukwa cha chithandizo cha khansa).
Nazi mitundu ina ya mankhwala yomwe imagwiritsidwa ntchito kwambiri:
1. Mankhwala oletsa serotonin (5-HT3): Izi zimagwira ntchito poletsa ntchito ya mankhwala otchedwa serotonin mu ubongo wanu ndi m'mimba zomwe zingayambitse nseru. Amagwiritsidwa ntchito kwambiri pochiza nseru yomwe imayamba chifukwa cha chithandizo cha khansa (chemotherapy).
2. Mankhwala oletsa kusanza a NK-1: Mankhwalawa amakhudza mwachindunji ziwalo za ubongo zomwe zimalamulira kusanza, zomwe zimaletsa njira imeneyi.
3. Mankhwala oletsa dopamine: Awa ndi mtundu wa mankhwala omwe amagwira ntchito muubongo. Amaletsa dopamine, mankhwala ena omwe amayambitsa nseru ndi kusanza.
4. Benzodiazepines: Awa ndi mtundu wa mankhwala omwe amachepetsa nkhawa. Nthawi zina, mankhwalawa angakuthandizeni kukhala omasuka kwambiri pochepetsa kusakhazikika ndi mantha omwe amabwera chifukwa cha nseru.
Mankhwalawa, mlingo wake, ndi zotsatira zake ziyenera kukambidwa ndi dokotala wanu yekha. Musagule mankhwala awa ku pharmacy nokha.
Uthenga Wopita Nawo Kunyumba
- Kusanza si matenda, koma chizindikiro. Ndikofunikira kwambiri kupeza chomwe chikuyambitsa vutoli.
- Choyamba, yambani ndi zinthu zosavuta zomwe mungachite kunyumba (kuchepetsa chakudya chamafuta, kumwa madzi ambiri, kugwiritsa ntchito ginger).
- Ngati mukuyesera njira ina monga acupuncture, kambiranani ndi dokotala wanu kaye za nkhaniyi .
- Ngati nseru ikupitirira, ikukulirakulira, ikugwirizana ndi kusanza kwambiri, kapena ngati mukumva kukomoka, funsani upangiri wa dokotala nthawi yomweyo . Ikhoza kukhala chizindikiro cha matenda oopsa.
- Musamwe mankhwala aliwonse ogulitsidwa kunja kwa chipatala chifukwa cha nseru, pokhapokha ngati dokotala wakupatsani. Izi zingapangitse kuti vutoli likhale lalikulu.
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