Ngaba ngamanye amaxesha uvuka kusasa uzive ngathi awunamandla? Nokuba ulele kakuhle iiyure ezininzi ebusuku, ngaba usaziva udiniwe ngokungathi wenze umsebenzi omninzi imini yonke? Ukuba uziva ngathi umzimba wakho wonke ubuhlungu kwaye awukwazi ukugxila emva kokwenza umsebenzi omncinci, njengokucoca indlu okanye ukuya evenkileni, kuya kufuneka ufunde eli nqaku. Mhlawumbi awudinwanga nje kuphela. Namhlanje sithetha ngemeko abantu abaninzi abangayaziyo, kodwa enempembelelo enkulu kubomi babo.
Ngamafutshane, yintoni i-Chronic Fatigue Syndrome (ME/CFS)?
Nangona igama elide elithi `(Myalgic Encephalomyelitis/Chronic Fatigue Syndrome)` liyinkimbinkimbi kancinci, silibiza ngokuba yiChronic Fatigue Syndrome `(Chronic Fatigue Syndrome)` okanye `(ME/CFS)` ngamafutshane. Ngamafutshane, yimeko engapheliyo, oko kuthetha ixesha elide. Uphawu oluphambili nolona lunzima kukudinwa okungaqhelekanga, okuqatha.
Cinga ngako oku, oku akupheleli nje ekudinweni esikuvayo ngokuhlwa emva kokusebenza imini yonke. Oku kunzulu kakhulu kunoko. Oku kudinwa akupheli nokuba siphumle kangakanani okanye silele kangakanani. Kufana nokuba ifowuni yakho itshajwa ngokupheleleyo, kodwa yehla iye kwi-10% kwimizuzu elishumi. Nokuba siphumle kangakanani, oko kudinwa akupheli.
Olunye uphawu olukhethekileyo lwale meko kukuba iba mandundu emva kokuzilolonga kancinci ngokomzimba okanye ngokwengqondo. Oku sikubiza ngokuba yi-'post-exertional malaise'. Oku kuthetha ukuba nokuba wenza umsebenzi omncinci, ungakufumanisa kunzima ukuvuka ebhedini kangangeentsuku emva koko. Oku kwenza kube nzima kwabanye abantu ukwenza imisebenzi yabo yemihla ngemihla, ukuya emsebenzini, okanye nokuya esikolweni.
Ziziphi iimpawu eziphambili zale meko?
Iimpawu ze-ME/CFS zinokwahluka kakhulu kumntu nomntu. Ubunzima beempawu bunokwahluka imihla ngemihla. Ngezinye iintsuku ungaziva ungcono kancinci, kodwa ngosuku olulandelayo ungasakwazi ukuphuma ebhedini. Makhe sijonge iimpawu eziphambili.
| Uphawu | Ivakalelwa njani le nto? |
|---|---|
| Iimpawu eziphambili | |
| Ukudinwa/ukudinwa kakhulu | Olu luphawu oluphambili. Olu xinzelelo alupheli nokuba sele uphumle okanye ulele kakuhle. Le meko ihlala ixesha elingaphezu kweenyanga ezi-6. |
| Iingxaki zokulala | Usenokungakwazi ukulala ebusuku, okanye uvuke rhoqo. Nokuba uvuka kusasa, awuziva uhlaziyekile ngokungathi ulele. |
| I-Malaise emva kovavanyo | Nokuba ukwenza umsebenzi omncinci womzimba okanye wengqondo (umz. ukufunda incwadi, ukuhamba umgama omfutshane) kunokwenza iimpawu zibe zimbi kakhulu. |
| Iingxaki zokucinga kunye nenkumbulo | Oku kukwabizwa ngokuba yi "brain fog." Kufana nokuba nenkungu entlokweni yakho. Awukwazi ukugxila, awukwazi ukukhumbula into oyifundileyo, kwaye uzive ngathi amazwi akho awaphumi. |
| Ezinye iimpawu eziqhelekileyo | |
| Intlungu | Intloko ebuhlungu, iintlungu zemisipha, kunye nentlungu yamalungu (ngaphandle kokudumba) ziqhelekile. |
| Ukudinwa kunye nokuquleka | Xa umi okanye uphakama kwindawo ohleli kuyo, usenokuziva unesiyezi kwaye amehlo akho asenokuvakala ngathi aluhlaza okwesibhakabhaka. |
| Ezinye iimpawu zomzimba | Iimpawu ze-IBS, ezinje ngokudumba kwamadlala, ukuziva ubanda, ukubila ebusuku, ukungaziva mnandi ezandleni nasezinyaweni, iintlungu zesisu, ukudumba, kunye neengxaki zokubona, nazo zinokuvela. |
| Imiphumo yengqondo neyeemvakalelo | Ukuhlala ugula kunokubangela iimeko ezifana nokuxhalaba, ukucaphuka, kunye nokudakumba. |
Kutheni kusenzeka into efana nale? Zithini izizathu?
Enyanisweni, oogqirha abakayazi kakuhle into ebangela i-ME/CFS. Okwangoku kukholelwa ukuba ayibangelwanga sisizathu esinye, kodwa yindibaniselwano yezinto. Nazi ezinye zezinto ezifunyenwe luphando:
- Utshintsho kwiNkqubo yoKhuseleko loMzimba: Inkqubo yokuzikhusela yomzimba, ekhusela imizimba yethu kwizifo, ngamanye amaxesha inokuba yingozi. Njengakwezinye iimeko zokuzikhusela komzimba, inkqubo yokuzikhusela yomzimba inokuhlasela iiseli zethu ezilungileyo ngempazamo.
- Iingxaki zokuveliswa kwamandla: Iiseli zezona yunithi zincinci emizimbeni yethu. Ezi seli azikwazi ukuguqula ukutya esikutyayo kube ngamandla. Ngenxa yoko, ingqondo kunye nemisipha yethu ayinawo amandla aneleyo okusebenza.
- Izinto Ezibangela Ufuzo: Le meko idla ngokubonakala kwiintsapho. Kucingelwa ukuba inento ethile ebangela ufuzo, kodwa akukho jini ithile efunyenweyo.
Ngamanye amaxesha le meko inokuvela emva kwesiganeko. Ezi sizibiza ngokuba 'zii-triggers'.
Umzekelo:
- Usulelo lwentsholongwane: Oku kunokuqala emva kosulelo lwentsholongwane olufana ne-Epstein-Barr virus (intsholongwane ebangela i-chickenpox) kunye ne-Ross River virus. Kutshanje, kufunyenwe ukuba abanye abantu abane-COVID-19 nabo bahlangabezana nolu hlobo lokudinwa ixesha elide.
- Uxinzelelo olukhulu lwengqondo okanye lomzimba: Ezi mpawu zinokwenzeka emva kwesiganeko esifana notyando olukhulu, ingozi, okanye ukufa komntu omthandayo.
Ugqirha uyixilonga njani le nto?
Ukuba unale mpawu, into yokuqala ekufuneka uyenze kukubona ugqirha wakho. Kodwa khumbula, akukho vavanyo lwegazi okanye iskeni enye enokuxilonga i-ME/CFS.
Ngoko ke, ugqirha uza kuqinisekisa ukuba akukho zifo zimbi. Kukho ezinye iimeko ezinokubangela iimpawu ezinje. Umzekelo, iingxaki ze-thyroid, isifo seswekile, i-anemia, njl. Ngoko ke, ugqirha uza kukucela ukuba wenze uvavanyo lwegazi, uvavanyo lomchamo, njl.
Emva kokuba konke oko kwenziwe, kwaye kuqinisekisiwe ukuba azikho ezinye izifo, kwaye iimpawu zakho ziyafana nezo ze-'ME/CFS', emva koko olu xilongo lwenziwa. Ezi ngongoma zilandelayo zijongwa kakhulu:
- Ngaba udinwe kakhulu kangangeenyanga ezingaphezu kwezi-6 kwaye awuphumli xa uphumla?
- Ngaba umzimba wakho awuziva uphila nangona emva kokulala?
- Ngaba iimpawu ziba mandundu emva kokuzilolonga?
- Ngaba uneempawu "zokunganyamezelani kwamalungu omzimba" ezifana nenkungu yobuchopho okanye isiyezi xa umi?
Kungathatha ixesha ukufumana uxilongo. Kuya kufuneka wenze uvavanyo oluninzi. Kunokuba nzima kakhulu, kuba sele ukwimeko enzima. Kodwa ukufumana uxilongo linyathelo lokuqala nelibalulekileyo ekufumaneni unyango olufanelekileyo kuwe.
Indlela yokuyinyanga? Indlela yokwenza ubomi bube lula?
Liyinyaniso elokuba akukho nyango loku okwangoku. Kodwa oko akuthethi ukuba akukho ncedo kuwe. Zininzi iindlela zokulawula iimpawu zakho nokwenza ubomi bube lula. Isicwangciso sonyango sahlukile kumntu ngamnye. Ugqirha wakho uya kukhetha ezo zilungele wena.
Izinto eziphambili ekufuneka ziqwalaselwe zezi:
- Imisebenzi Yokuhamba Ngesantya: Le yeyona nto ibalulekileyo. Kalula nje, ukuqonda "umda wamandla" akho kunye nokusebenza ngaphakathi kwaloo mda. Thatha ikhefu ngaphambi kokuba "ukhuphe amanzi ngokupheleleyo." Umzekelo, endaweni yokucoca indlu imini yonke, coca igumbi elinye kuphela kwaye ufumane ukuphumla okwaneleyo. Ugqirha wakho uya kukunceda ukuba ulawule oku ngokufanelekileyo.
- Ukutshintsha imikhwa yokulala: Ukuziqhelisa ukulala ngexesha elifanayo yonke imihla, ukuvuka ngexesha elifanayo, ukuphepha ukulala ixesha elide emini, nokuyeka ukubukela iTV kunye neefowuni ngaphambi kokuba ulale kunokuphucula umgangatho wokulala kwakho.
- Amayeza: Nangona kungekho nyango luthile lwe-ME/CFS, iimpawu ezinxulumene nayo zinokunyangwa. Umzekelo, ugqirha wakho unokukunika amayeza okudambisa iintlungu, iipilisi zokulala zeengxaki zokulala, kunye namayeza okudakumba.
- Inkxaso yempilo yengqondo: Ukuphila nesifo esinganyangekiyo esifana nesi kunokuba nzima ngengqondo. Ngoko ke, ukuze akuncede uqhelane nale ndlela intsha yokuphila, ugqirha wakho unokukuthumela kwi-psychotherapy, ngakumbi i-Cognitive Behavioral Therapy (CBT). Oku kukunceda ukulawula uxinzelelo lwesifo.
Eyona nto ibalulekileyo kukuba akufuneki ulwe nezi zinto wedwa. Fumana inkxaso kugqirha wakho, kusapho nakubahlobo bakho.
Ubomi buza kuqhubeka njani nale meko?
I-ME/CFS ayifani kuye wonke umntu. Kwabanye abantu, iimpawu zinokuphucuka kancinci kancinci ngokuhamba kwexesha. Kodwa kwabanye, iimpawu zinokuhlala ixesha elide. Akunqabile ukuba abantu baphile ngokupheleleyo kwesi sifo.
Kukho izimvo ezahlukeneyo malunga nokuba le meko iyabunciphisa na ubomi obulindelweyo. Abanye abantu baphila ubomi obuqhelekileyo. Nangona kunjalo, uphando lubonise ukuba abanye abantu basengozini yokuzibulala ngenxa yoxinzelelo kunye notshintsho ebomini oluhambisana nalo. Ke ngoko, ukunyamekela impilo yakho yengqondo kubaluleke kakhulu. Ukuba uziva uxinezelekile, unesizungu, okanye ukruqukile bubomi, nceda uthethe nogqirha wakho okanye umntu omthembayo ngayo.
Umyalezo Wokuya Ekhaya
- I-ME/CFS yimeko yonyango enzulu ngokwenene. Ayisiyo "into edinisayo" okanye "isifo esenziweyo."
- Ukudinwa okugqithisileyo okuvakalayo kule meko akupheli xa uphumle okanye ulele ngendlela eqhelekileyo.
- Ukuba uneempawu ezinje ezihlala ixesha elingaphezu kweenyanga ezi-6, inyathelo lokuqala kufuneka libe kukubona ugqirha uze ufumane uxilongo olufanelekileyo.
- Nangona kungekho nyango loku okwangoku, zininzi iindlela zokulawula iimpawu nokuphila ubomi obulungileyo. Ukulinganisela ingqondo yinxalenye ebalulekileyo yoku.
- Impilo yakho yengqondo ibaluleke njengempilo yakho yomzimba. Ungaze ungathandabuzi ukufuna uncedo lokujongana noxinzelelo oluza nale meko.
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