Zochita Zokuthandizani Maganizo Anu ndi Thupi Lanu Pakuchiza Khansa Ya m'mawere

Zamkati

• Gwiritsani ntchito ufulu wanu wokhala ndi moyo wosangalala kwambiri
• Yesani chithandizo chazidziwitso
• Lumikizani malingaliro, thupi, ndi mzimu
• Lowani nawo gulu lothandizira
• Muzichita nawo mayanjano abwino
• Kutenga

Kuphunzira kuti muli ndi khansa ya m'mawere kungakhale kodabwitsa. Mwadzidzidzi, moyo wanu wasintha modabwitsa. Mutha kudzimva kukhala wopanda nkhawa, ndikukhala ndi moyo wabwino kungaoneke ngati kopanda tanthauzo.

Koma pali njira zina zopezera chisangalalo m'moyo. Kuwonjezera masewera olimbitsa thupi, chithandizo chamankhwala, komanso kucheza ndi anthu pazomwe mumachita nthawi zonse kumatha kuthandizira kwambiri kuthandizira malingaliro ndi thupi lanu paulendo wanu wa khansa.

Gwiritsani ntchito ufulu wanu wokhala ndi moyo wosangalala kwambiri

Nthawi ina, odwala omwe amalandira chithandizo cha khansa adalangizidwa kuti azikhala osavuta ndikupumula mokwanira. Sizomwezo. Kafukufuku akuwonetsa kuti kuchita masewera olimbitsa thupi kumatha kuteteza matendawa kuti apitirire kapena kubwereranso kwa azimayi omwe amalandila chithandizo. Zitha kuwonjezera mwayi wopulumuka.

Ngakhale kuchita masewera olimbitsa thupi pang'ono pokha kumatha kukhala ndi phindu pothana ndi zovuta zomwe zimafala kwambiri pochiza khansa. Izi zikuphatikiza zovuta kukumbukira kapena kuganizira kwambiri (zomwe zimatchedwa "chemo brain" kapena "chemo fog"), kutopa, nseru, komanso kukhumudwa. Kuchita masewera olimbitsa thupi kumathandizanso kuti thupi liziyenda bwino, kupewa kufooka kwa minofu, komanso kuchepetsa ngozi yamagazi, omwe ndiofunika kwambiri kuti achire.

Zochita zonse zolimbitsa thupi ndi anaerobic ndizopindulitsanso pakuchepetsa zovuta zoyambitsidwa ndi khansa. Kuchita masewera olimbitsa thupi ndi ntchito yolimbitsa thupi yomwe imakulitsa kugunda kwa mtima ndikupopera mpweya wambiri ku minofu. Zimakuthandizani kuti muchepetse kunenepa, kukonza thanzi lanu, komanso kukulitsa chitetezo chokwanira. Zitsanzo ndi izi:

• kuyenda
• kuthamanga
• kusambira
• kuvina
• kupalasa njinga

Kuchita masewera olimbitsa thupi a Anaerobic ndikulimba kwambiri, kwakanthawi kochepa komwe kumalimbitsa minofu ndi nyonga yonse. Zitsanzo ndi izi:

• kunyamula katundu
• zokankhakankha
• sprints
• squats kapena mapapu
• kulumpha chingwe

Funsani dokotala wanu kuchuluka kwa masewera olimbitsa thupi komanso kangati, ndipo ngati pali mitundu yochita masewera olimbitsa thupi muyenera kupewa. Kupanga zochitika zolimbitsa thupi mbali ya dongosolo lanu la chithandizo kumatha kukuthandizani kuti mupezenso thanzi lanu komanso kuti mukhale ndi thanzi labwino.

Yesani chithandizo chazidziwitso

Chidziwitso chamakhalidwe othandizira (CBT) ndiwanthawi yochepa, yoperekera chithandizo chama psychotherapy. Cholinga chake ndikusintha zomwe zimapangitsa kuti anthu azikhala ndi nkhawa komanso okayikira.

Chithandizo chamtunduwu chitha kuthandiza kuthana ndi kupsinjika ndi kusungulumwa komwe kumachitika mukakhala ndi khansa yapakati ya m'mawere. Zitha kuthandizanso kuchira komanso kukulitsa moyo wautali.

Ngati mukufuna kupeza wothandizira, mutha kuyamba kufufuza kwanu pa Anxiety and Depression Association of America's Therapist Directory.

Lumikizani malingaliro, thupi, ndi mzimu

Zochita zakale zamaganizidwe amthupi ndi zina zothandizira zowonjezera zitha kuthandizira kuthana ndi zovuta zam'maganizo ndi malingaliro amachiritso a khansa. Zochita izi ndi monga:

• yoga
• tai-chi
• kusinkhasinkha
• kutema mphini
• reiki

Izi zitha kupititsa patsogolo moyo wanu pochepetsa kupsinjika ndi kutopa. Mmodzi adapeza kuti otenga nawo mbali a yoga anali ndi ma cortisol ochepa, mahomoni omwe amatulutsidwa ndi thupi poyankha kupsinjika.

Lowani nawo gulu lothandizira

Ngati mwapezeka kuti muli ndi khansa ya m'mawere, zitha kukhala zothandiza makamaka kulumikizana ndi ena omwe amadziwa zomwe mukukumana nazo.

Magulu othandizira ndi malo abwino kuphunzira maluso okhudzana ndi zolimbitsa thupi, zakudya, ndi kusinkhasinkha zomwe zingakuthandizeni kuthana ndi kupsinjika kwa matendawa.

Pali zinthu zambiri pa intaneti zokuthandizani kupeza chithandizo. Mawebusayiti awa ndi poyambira kwambiri:

• American Cancer Society
• Susan G. Komen Maziko
• Chikhalidwe cha Khansa ya M'mawere

Dokotala wanu, chipatala, kapena wothandiziranso chithandizo akhoza kukupatsirani mndandanda wamagulu othandizira m'dera lanu.

Muzichita nawo mayanjano abwino

Malinga ndi anthu omwe ali ndi khansa amatha kupulumuka zaka zisanu kapena kupitilira apo atalandira mankhwala a chemotherapy ngati atalumikizana ndi chemotherapy ndi ena omwe apulumuka zaka zisanu kapena kupitirira. Izi ndichifukwa choti kulumikizana kumeneku kumapereka chiyembekezo komanso kumathandizira kuchepetsa kupsinjika.

Nazi njira zochepa chabe zomwe mungakhalire limodzi:

• Idyani ndi anzanu
• kuyenda wapansi kapena kukwera njinga ndi ena
• lowetsani gulu lothandizira
• sewerani makhadi kapena masewera apabodi ndi anzanu

Kutenga

Ndi zachilendo kumva mantha, kuthedwa nzeru, komanso kusatsimikizika pambuyo podziwika kuti khansa ya m'mawere yapatsirana. Koma mutha kuthana ndi izi. Mwa kuchita zinthu zakuthupi ndi zosangalatsa, mutha kusintha moyo wanu, kuchepetsa nkhawa, ndikukhala ndi malingaliro abwino.