Mmene Mungadzisamalirire Mukakhala ndi Wosamalira Mukutopa Kwambiri

Zamkati

• Wosamalira mwana ndi chiyani?
• Ziwerengero zosamalira
• Kodi kusamalira olera kumatanthauza chiyani?
• Zizindikiro zake
• Momwe mungadziwire
• Kutopa ndi kukhumudwa
• Kodi kutopa kwachifundo ndi chiyani?
• Kupewa
• Zothandizira ndi chithandizo
• Mfundo yofunika

Wosamalira mwana ndi chiyani?

Wosamalira anzawo amathandiza munthu wina pazosowa zawo zamankhwala komanso zaumwini. Mosiyana ndi wogwira ntchito yazaumoyo wolipidwa, wosamala amakhala ndi ubale wapamtima ndi munthu amene akufunikira thandizo. Nthawi zambiri amene akusamaliridwayo amakhala wachibale kapena bwenzi yemwe ali ndi matenda osachiritsika, ali ndi vuto linalake lopunduka, kapena amakhala munthu wachikulire yemwe sangathe kudzisamalira.

Wosamalira amathandizira pazinthu za tsiku ndi tsiku, monga:

• kuphika chakudya
• kuthamangira kwina
• kusamba
• kuchita ntchito zamankhwala, monga kukhazikitsa njira zodyetsera ndi kupereka mankhwala

Kusamalira munthu amene mumamudziwa komanso kumukonda kungakhale kopindulitsa kwambiri, koma kumakhalanso kotopetsa komanso kokhumudwitsa. Nthawi zambiri imakhala yotopetsa m'maganizo, mwathupi, komanso m'maganizo. Zimachepetsa moyo wanu wachikhalidwe ndipo zimatha kubweretsa mavuto azachuma.

Kutopa kwa osamalira kumachitika pamene kupsinjika ndi zolemetsa zochokera kuzotsatira zoyipa zimayamba kukhala zazikulu, zosokoneza moyo wanu ndi thanzi lanu.

Ziwerengero zosamalira

Malinga ndi National Alliance for Caregiving ndi AARP Public Policy Institute, mu 2015, pafupifupi anthu 43.5 miliyoni aku America anali osamalira osalipidwa. Pafupifupi 85 peresenti anali kusamalira wachibale wawo, ndipo theka la iwo anali kusamalira kholo.

Kufooka kwa osamalira nkofala. Pa kafukufuku wa National Alliance for Caregiving ndi AARP Public Policy Institute, 40% ya osamalira anavutika mumtima, pafupifupi 20% adati zimayambitsa mavuto azachuma, ndipo pafupifupi 20% amamva kutopa.

Kodi kusamalira olera kumatanthauza chiyani?

Wosamalira wotopa watopa ndipo watopa mwakuthupi, mwamalingaliro, ndi m'maganizo chifukwa chapanikizika komanso kulemedwa posamalira wokondedwa wawo. Angamve kukhala osungulumwa, osathandizidwa, kapena osayamikiridwa.

Nthawi zambiri samakhala akudzisamalira bwino ndipo amatha kukhala achisoni. Pamapeto pake, amasiya kukonda kudzisamalira komanso munthu amene amamusamalira.

Pafupifupi onse osamalira okalamba amakhala otopa nthawi ina. Ngati zichitika ndipo sizinayankhidwe, womusamalira pamapeto pake amalephera kupereka chisamaliro chabwino.

Pachifukwachi, kutopa kwa olera kumatha kukhala kovulaza kwa munthu amene akusamalidwa komanso womusamalira. Kafukufuku wamkulu mu ngakhale adapeza kuti osamalira omwe amamva kuti ali pamavuto ambiri ali pachiwopsezo chachikulu chomwalira kuposa omwe amawasamalira omwe samva kupsinjika pang'ono kapena ayi.

Zizindikiro zake

Pali zizindikiro zochenjeza asanatope. Kudziwa ndi kuwayang'anira kumakupatsani mwayi wodziwa nthawi yomwe muyenera kuchitapo kanthu kuti muchepetse kapena kupewa kupsinjika komwe mukukumana nako.

Zizindikiro ndi zisonyezo za operewera pantchito zikuphatikizapo:

• nkhawa
• kupewa anthu
• kukhumudwa
• kutopa
• kumverera kuti mukulephera kuwongolera moyo wanu
• kupsa mtima
• kusowa mphamvu
• kutaya chidwi ndi zinthu zomwe mumakonda kuchita
• kunyalanyaza zosowa zanu ndi thanzi lanu

Zikachitika, kusamalira otopa kumakhala ndi zizindikilo zakuthupi ndi zamaganizidwe. Zizindikiro zakuthupi zimaphatikizapo:

• kupweteka kwa thupi
• kutopa
• mutu wambiri
• kuchuluka kapena kuchepa kwa njala yomwe imatha kusintha kulemera
• kusowa tulo
• kufooketsa chitetezo cha mthupi kumabweretsa matenda pafupipafupi

Zizindikiro zam'malingaliro ndizosavuta kuzizindikira, ndipo mwina simungazizindikire. Zina mwa izi ndi izi:

• nkhawa
• kukwiya ndi kukangana
• kukwiya mosavuta komanso pafupipafupi
• nkhawa nthawi zonse
• kukhumudwa
• kukhala opanda chiyembekezo
• kusaleza mtima
• kulephera kuyika mtima
• kudzipatula wekha mwamalingaliro ndi mwakuthupi
• kusachita chidwi ndi zinthu zomwe kale zimakusangalatsani
• kusowa chidwi

Kukulitsa zizolowezi zoipa, monga kupsa mtima msanga kapena kunyalanyaza ntchito yomwe akukusamalira, ndi chisonyezo china chakutopa.

Kutopetsa kukukulirakulira komanso kukhumudwa komanso nkhawa zikuchulukirachulukira, wosamalira wodwalayo amatha kumwa kapena kugwiritsa ntchito mankhwala osokoneza bongo, makamaka ogalamutsa, kuti athetse vutoli. Izi zitha kubweretsa zovuta, zomwe zimawonjezera chiopsezo chovulaza munthu amene akusamaliridwa. Ikhoza kukhala mkhalidwe wowopsa kwambiri, ndipo wosamalira ayenera kusiya kupereka chisamaliro mpaka atasiya kugwiritsa ntchito mankhwala osokoneza bongo kapena mowa.

Momwe mungadziwire

Kutopa kosamalira okalamba kumatha kupezeka ndi dokotala kapena wothandizira zaumoyo. Palinso mayeso omwe mungadziyese nokha kuti muwone ngati mukutopa.

Dokotala wanu kapena wamankhwala adzakupangitsani matendawa poyankhula nanu za zomwe mwakhala mukuchita komanso momwe mukumvera. Afuna kudziwa momwe mukudzisamalirira nokha komanso ngati mukumapuma kokwanira kupsinjika kwakusamalira.

Amatha kukupatsirani mafunso okhudza kukhumudwa kapena kupsinjika, koma palibe mayeso amwazi kapena kujambula omwe amathandiza kuti matendawa athe. Muyenera kuuza dokotala wanu kuti mukusamalira wokondedwa wanu kuti athe kuyang'anira zizindikilo za kupsa mtima.

Kutopa ndi kukhumudwa

Kutopa ndi kukhumudwa ndizofanana koma mawonekedwe osiyana. Ali ndi zizindikilo zofananira, monga kutopa, kuda nkhawa, komanso kukhumudwa, koma palinso zosiyana. Izi zikuphatikiza:

• Choyambitsa. Matenda okhumudwa ndi matenda amisala kapena malingaliro anu. Kutopa ndi zomwe zimachitika mukakumana ndi zovuta zazikulu m'dera lanu.
• Momwe mukumvera. Mukakhumudwa, mungamve ngati kuti moyo wataya chisangalalo chake. Ndikutopa, mumamva ngati mphamvu zanu zonse zagwiritsidwa ntchito.
• Zotsatira zakuchotsa kupsinjika. Ngati kuchoka pa chisamaliro ndi kupsinjika kwakanthawi sikukula zizindikiro zanu, kukhumudwa kumakhala kotheka. Ngati zizindikiro zanu zikuyenda bwino pakapita nthawi, mumakhala otopa kwambiri.
• Chithandizo. Matenda okhumudwa nthawi zambiri amakhala bwino ndi mankhwala ndipo nthawi zina psychotherapy.Kutopa nthawi zambiri kumachira pochoka kupsinjika kotenga nthawi ndikusamalira thanzi lako ndi zosowa zako.

Kodi kutopa kwachifundo ndi chiyani?

Ngakhale kutopa kumachitika pakapita nthawi, monga wosamalira akumva kukhala wopanikizika ndi nkhawa yosamalira wokondedwa, kutopa kwachifundo kumachitika mwadzidzidzi. Ndikutaya mwayi womvera chisoni komanso kukhala ndi chifundo kwa anthu ena, kuphatikiza munthu amene mukumusamalira.

Zimayambitsidwa ndi kupsinjika kopitilira muyeso komwe kumabwera ndikumvera chisoni mavuto ndi zokumana nazo zowopsa za anthu omwe mumawasamalira. Amaphunzira makamaka kwa ogwira ntchito zaumoyo, koma zimachitikanso kwa osamalira.

Zina mwazizindikiro ndi:

• mkwiyo
• nkhawa ndi mantha opanda nzeru
• zovuta kupanga zisankho
• kutopa
• kusowa chiyembekezo
• kugwiritsa ntchito mankhwala osokoneza bongo komanso mowa
• kudzipatula
• kusowa tulo
• kupsa mtima
• kusowa chidwi
• kusasamala

Ikazindikirika ndikuchitapo kanthu podziwonetsera nokha ndikusintha kwa moyo, kutopa kwachifundo nthawi zambiri kumachira mwachangu. Ngati mukuganiza kuti muli nawo, muyenera kuwona dokotala wanu kapena wothandizira zaumoyo posachedwa.

Kupewa

Ndikofunika kudziwa zisonyezo za otopa ndi ntchito kuti muzindikire mukakhala nazo. Pali zinthu zingapo zomwe mungachite kuti mudzisamalire, kukhala ndi thanzi labwino, komanso kupewa kupsa mtima, kuphatikiza:

• Funsani ena kuti akuthandizeni. Kumbukirani kuti simuyenera kuchita chilichonse. Palibe vuto kupempha anzanu komanso abale anu kuti achite zina mwa ntchito zanu.
• Pezani chithandizo. Kulankhula za zomwe mukukumana nazo ndikulandila thandizo kuchokera kwa abale ndi abwenzi kapena gulu lothandizira kumakuthandizani kukonza momwe mumamvera komanso momwe mumamvera. Kusunga chilichonse kumatha kukupangitsani kukhala okhumudwa ndikuthandizira kuti mukhale opsinjika. Ganizirani kufunafuna upangiri wa akatswiri, ngati kuli kofunikira.
• Dziwonetseni nokha. Dziwani zomwe mungathe komanso zomwe simungathe kuchita. Chitani ntchito zomwe mungathe, ndikupatseni ena onse. Nenani ayi mukamaganiza kuti ntchito ingakhale yovuta kwambiri kapena mulibe nthawi yochitira.
• Lankhulani ndi osamalira ena. Izi zimakuthandizani kupeza chithandizo komanso kukulolani kuti muthandizire ndikulimbikitsa ena omwe akukumana ndi zotere.
• Muzipuma pafupipafupi. Kupuma kumathandizira kuthana ndi mavuto anu ndikubwezeretsanso mphamvu zanu. Gwiritsani ntchito nthawiyo kuchita zinthu zomwe zimakupumulitsani ndikusintha malingaliro anu. Ngakhale kupumula kwa mphindi 10 kumatha kuthandizira.
• Pitani kumacheza. Kukumana ndi anzanu, kupitiliza kuchita zomwe mumakonda, komanso kuchita zinthu zomwe mumakonda ndizofunikira kuti mukhalebe achimwemwe ndikupewa kudzipatula. Ntchitoyi iyenera kukhala chinthu chomwe chimakupangitsani kuti muzisiyana ndi zochitika tsiku ndi tsiku komanso malo osamalira makolo.
• Samalani momwe mukumvera komanso zosowa zanu. Ndikosavuta kuyiwala kusamalira zosowa zako ukakhala wosamalira. Ndikofunika kumangoganizira za inu nokha ndikusamalira zosowa zanu.
• Samalirani thanzi lanu. Sungani nthawi yomwe mumakhala ndi dokotala nthawi zonse, kuphatikiza chisamaliro chodzitchinjiriza, imwani mankhwala anu, ndikuwonana ndi dokotala mukamadwala. Ngati simuli wathanzi, simungasamalire wina.
• Idyani chakudya chopatsa thanzi. Kudya zakudya zopatsa thanzi kumakupatsani thanzi ndikukhala ndi mphamvu komanso kulimba mtima. Pewani zakudya zopanda pake, zomwe zingakupangitseni kumva kuti ndinu aulesi.
• Chitani masewera olimbitsa thupi. Kuchita masewera olimbitsa thupi ndi njira yabwino yothanirana ndi nkhawa, kuwonjezera mphamvu, komanso kudzipangira nokha. Zitha kuthandizanso kukhumudwa.
• Sungani nthawi yanu yogona. Kupuma mokwanira ndikofunika kuti mukhale ndi thanzi labwino komanso kuti mukhalebe olimba.
• Tengani banja. Ngati mukugwira ntchito, gwiritsani ntchito mapindu akunyumba yomwe mungapeze. Kuchotsa nkhawa zakuntchito kumachepetsa maudindo anu ndikukhala ndi nthawi yambiri yopuma.
• Ganizirani za chisamaliro chopumira. Mukafuna kupuma, kugwiritsa ntchito chisangalalo kwa maola angapo mpaka masabata angapo ndichosankha m'malo ambiri. Mukafuna maola ochepa kapena tsiku lokhala nokha, ntchito zapakhomo, monga othandizira kunyumba kapena malo a tsiku lachikulire, amatha kusamalira wokondedwa wanu. Malo osamalira okhalamo amapereka chisamaliro chausiku ngati mukufuna kupumula kwakanthawi. Choyipa chake ndikuti mumalipira chindapusa pantchitozi zomwe nthawi zambiri sizilipidwa ndi Medicare kapena inshuwaransi.

Kukhala ndi malingaliro athanzi, thupi, ndi mzimu ndizofunikira kuti inu ndi wokondedwa wanu mukhale ndi moyo wabwino. Kukhala ndi zida zogwiritsira ntchito mosamala kumatha kukuthandizani kuti mukhale okhazikika komanso odalirika. Ndichinthu china chomwe mungagwiritse ntchito mukakumana ndi zidziwitso zakutopetsa.

Zothandizira ndi chithandizo

Pali zinthu zambiri zomwe zingakuthandizeni kusamalira wokondedwa wanu. Osamalira ambiri samaphunzitsidwa pazomwe angachite pazochitika zinazake, chifukwa chake kupeza zofunikira ndikofunikira.

Pali mawebusayiti azikhalidwe zosatha komanso ntchito zomwe mungafune. Zina mwazinthuzi zalembedwa pansipa:

• Mgwirizano wa Alzheimer's
• American Cancer Society
• American Heart Association Zothandizira Othandizira
• Msonkhano wa American Lung
• National Center for Complementary and Alternative Medicine
• Center for Medicare & Medicaid Services: Lembani zida zadziko ndi zam'deralo kwa osamalira
• U.S. Dept. of Labor Disability Resources: Ali ndi zothandizira phindu lolemala
• Lamulo la Akuluakulu ndi Kukonzekera Mwalamulo: Amapereka zothandizira kuti zithandizire pa ndalama komanso malamulo
• Kusamalira Pafupi ndi Kutali Kutali: Amapereka zothandizira pazisamaliro zazitali
• National Institute of Aging: Ali ndi chidziwitso ndi zothandizira paumoyo ndi ukalamba
• National Institute of Mental Health (NIMH): Amalemba mndandanda wazokhudza zamatenda amisala
• National Library of Medicine: Ali ndi nkhokwe zosiyanasiyana zamankhwala komanso zambiri zofufuzira
• National Resource Directory: Amapereka zidziwitso zosamalira ankhondo ovulala
• Social Security Administration: Pezani thandizo ku Medicare ndi zovuta zachitetezo cha anthu
• Caregiver Action Network: Mabungwe ndi Mabungwe: Amalemba mawebusayiti okhudzana ndi matenda enaake

Palinso mawebusayiti ambiri omwe ali ndi zothandizira othandizira osamalira okha kuti adzisamalire okha:

• National Institutes of Health (NIH) Caregiver Resources imaphatikizapo ntchito zoperekedwa kuzipatala za NIH, ndi maulalo amawebusayiti osiyanasiyana omwe mungagwiritse ntchito kuti mupeze zidziwitso zaumoyo wambiri wosamalira ndi mitu yothandizira. Mutha kupeza mapulogalamu aboma ndi akumaloko, ntchito ndi zothandizira olera. Ilinso ndi maulalo amabulogu othandiza, zokambirana, ma podcast, ndi makanema. Ilinso yolumikizana ndi tsamba la Facebook la National Library of Medicine la osamalira.
• Mgwirizano wa Family Caregiver ndi chinthu chabwino chomwe chili ndi chidziwitso chambiri chothandizira kukuthandizani kusamalira wokondedwa wanu komanso kudzisamalira. Lodzaza ndi maulalo kuzinthu zofunika kwa owasamalira ambiri, mafunso, ndi nkhawa.
• Bokosi la Zida Zosamalira Banja lochokera ku Caregiver Action Network limapereka malangizo ndi zinthu zingapo zabwino.

Mfundo yofunika

Kusamalira okalamba kumachitika pamene nkhawa ndi zolemetsa zosamalira wokondedwa zimakhala zazikulu. Izi zimapangitsa kuchepa kwa thanzi lanu lamaganizidwe ndi thupi. Kumbukirani kuti kupsa ndi ntchito kumakhala kosavuta kwa osamalira - simunachite chilichonse kuyambitsa.

Chofunikira kwambiri ndikudziwa zisonyezo za kuperewera kwa olera kuti mutha kuzizindikira komanso kupewa. Kutsatira malangizo opewera kutopa ndi kugwiritsa ntchito zinthu zambiri zopezeka kwa osamalira kudzakuthandizani kupita kumalo athanzi.