Zizindikiro za IPF Sitimayankhulapo: Malangizo 6 Olimbana ndi Kukhumudwa ndi Kuda Nkhawa

Zamkati

• 1. Dziwani zizindikiro zake
• 2. Muzipeza nthawi yodzisamalira
• 3. Muzichita masewera olimbitsa thupi kuti muzisangalala
• 4. Musadzipatule
• 5. Imwani mankhwala ngati mukufuna
• 6. Dziwani nthawi yoti mupeze chithandizo chadzidzidzi
• Kutenga

Idiopathic pulmonary fibrosis (IPF) imagwirizanitsidwa kwambiri ndi zizindikilo monga kupuma movutikira komanso kutopa. Koma popita nthawi, matenda osachiritsika ngati IPF amathanso kukuwonetsani thanzi.

Matenda okhumudwa ndi nkhawa nthawi zambiri samadziwika, ndipo osachiritsidwa, mwa anthu omwe amakhala ndi IPF. Kuopa manyazi kungakulepheretseni kukambirana ndi madotolo anu.

Chowonadi ndi chakuti anthu omwe ali ndi matenda osatha amatha kukhala ndi nkhawa komanso nkhawa. Izi ndizowona ngati muli ndi mbiri yazaumoyo wamunthu kapena ayi.

Ngati mukukayikira kuti china chake sichili bwino, kambiranani ndi dokotala wanu za momwe mungathandizire kukhumudwa komanso nkhawa. Talingalirani malangizo asanu ndi limodzi otsatirawa othana ndi mavuto azaumoyo okhudzana ndi IPF.

1. Dziwani zizindikiro zake

Ndi zachilendo kumva kupsinjika kapena kukhumudwa nthawi ndi nthawi, koma nkhawa ndi kukhumudwa ndizosiyana. Mutha kukhala ndi nkhawa ngati muli ndi zizindikilo zomwe zimakhala tsiku lililonse kwa milungu ingapo.

Zina mwa zizindikirozi ndi monga:

• chisoni ndi kupanda pake
• kumva kuti ndi wolakwa komanso kusowa chiyembekezo
• kupsa mtima kapena kuda nkhawa
• kutaya mwadzidzidzi chidwi cha zomwe mumakonda
• kutopa kwambiri (kuposa kutopa kochokera ku IPF)
• kugona kwambiri masana ndi kusowa tulo usiku
• kukulitsa zowawa ndi zowawa
• kuchuluka kapena kuchepa kwa njala
• malingaliro a imfa kapena kudzipha

Kuda nkhawa kumatha kuchitika kapena popanda kukhumudwa. Mutha kukhala ndi nkhawa ndi IPF yanu mukakumana:

• kuda nkhawa kwambiri
• kusakhazikika
• zovuta kupumula ndi kugona
• kupsa mtima
• zovuta kukhazikika
• kutopa ndi nkhawa komanso kusowa tulo

2. Muzipeza nthawi yodzisamalira

Mwina munamvapo mawu oti “kudzisamalira nokha” ndipo munadzifunsapo tanthauzo lake. Chowonadi ndichakuti ndizomwe zimatanthawuza: kutenga nthawi kuti musamalire nokha. Izi zikutanthawuza kuyika ndalama muzolowera ndi zochitika zomwe zimapindulitsa thupi lanu ndipo malingaliro anu.

Nazi zina mwazomwe mungasankhe muzochita zanu zosamalira nokha:

• kusamba kotentha
• mankhwala othandizira
• kutikita
• kusinkhasinkha
• kuwerenga
• mankhwala a spa
• tai chi
• yoga

3. Muzichita masewera olimbitsa thupi kuti muzisangalala

Kuchita masewera olimbitsa thupi sikungopangitsa kuti thupi lanu likhale lolimba. Zimathandizanso ubongo wanu kupanga serotonin, yomwe imadziwikanso kuti "kumva bwino" mahomoni. Kuchulukitsa kwa serotonin kumapangitsa kuti mukhale ndi mphamvu zambiri komanso kuti musinthe.

Komabe, zingakhale zovuta kuchita masewera olimbitsa thupi kwambiri ngati mukukhala ndi mpweya wochepa kuchokera ku IPF. Funsani dokotala wanu za zochitika zabwino kwambiri za matenda anu. Ngakhale zinthu zochepa mpaka zochepa zimatha kukhala ndi thanzi labwino (osatchulanso IPF yanu).

4. Musadzipatule

Ndikupsinjika kapena kuda nkhawa pamwamba pa IPF, zitha kukhala zovuta kufuna kuyanjana ndi ena. Koma kudzipatula kumatha kukulitsa zizindikiritso zamaganizidwe anu ndikupangitsani kumva chisoni, kukwiya, komanso kudziona kuti ndinu wopanda pake.

Ngati simunayambe kale, funsani dokotala wanu kapena gulu lokonzanso mapapu kuti mutumize ku gulu lothandizira IPF. Kukhala pafupi ndi ena omwe amamvetsetsa zomwe mukukumana nazo kungakupangitseni kuti musamve nokha. Magulu awa amathanso kupereka maphunziro ofunikira malinga ndi izi.

Njira ina yomwe mungaganizire ndi mankhwala olankhula, omwe amadziwikanso kuti psychotherapy. Njira yothandizirayi imapereka mwayi wokambirana. Muthanso kuphunzira njira zosamalira malingaliro anu ndi machitidwe anu.

Pomaliza, musadzipatule kwa okondedwa anu. Mutha kudziona kuti ndinu olakwa chifukwa cha matenda anu, ndipo mwina mungadziwonetse nokha ngati "cholemetsa." Kumbukirani kuti abale anu ndi abwenzi akuthandizirani kukumana ndi zovuta ndi nkhawa.

5. Imwani mankhwala ngati mukufuna

Mankhwala opsinjika ndi nkhawa amatha kuchepetsa zizindikilo ndikuthandizani kuti muziyang'aniranso ndikuwongolera IPF yanu.

Kusankha ma serotonin reuptake inhibitors kumayikidwa pakukhumudwa komanso nkhawa. Mankhwalawa sakhala chizolowezi ndipo amatha kuyamba kugwira ntchito mwachangu. Koma zimatenga nthawi kuti mupeze mankhwala oyenera komanso mlingo woyenera wa inu. Khalani oleza mtima ndikutsatira dongosolo lanu. Simuyenera kusiya kumwa mankhwalawa "ozizira ozizira," chifukwa izi zimatha kuyambitsa zovuta zina.

Dokotala wanu amathanso kuthana ndi kukhumudwa ndi serotonin ndi norepinephrine reuptake inhibitors. Kuda nkhawa kwambiri kumatha kuthandizidwa ndi mankhwala oletsa nkhawa.

Lankhulani ndi dokotala wanu za zomwe mungachite. Nthawi zina mankhwala amisala amamwa kokha kwa kanthawi kochepa kufikira mutakhala bwino.

6. Dziwani nthawi yoti mupeze chithandizo chadzidzidzi

Mukamathandizidwa ndi dokotala, kukhumudwa komanso nkhawa zimatha. Koma pamakhala nthawi zina pamene zinthu zonsezi zimafunikira chithandizo chadzidzidzi. Ngati inu kapena wokondedwa wanu muli ndi malingaliro ofuna kudzipha mwachangu, itanani 911. Zizindikiro zowopsa zingathenso kuyitanitsa dokotala wanu kuti akawunikenso.

Kutenga

Kupuma pang'ono kuchokera ku IPF kumatha kuyambitsa kapena kukulitsa nkhawa komanso kukhumudwa. Mutha kumaliza kudzipatula chifukwa simungatenge nawo mbali pazinthu zambiri monga momwe mumachitira, zomwe zimangokupangitsani kumva kuwawa. Lankhulani ndi dokotala wanu ngati mukukumana ndi nkhawa kapena chisoni chomwe sichitha. Kuchita izi sikungokupatsani mpumulo ku nkhawa kapena nkhawa, komanso kukuthandizani kuthana ndi IPF.