Zizolowezi Zaubwino Sizochiritsa, Koma Zimandithandiza Kugwiritsa Ntchito Moyo Wosatha Migraine

Zamkati

• Kudzipereka kusinkhasinkha
• Kuzindikira malingaliro anga
• Kutembenukira kumaganizo
• Kuyesa kuyamikira
• Kusuntha mwanzeru
• Kukhala ndi moyo wadala

Fanizo la Brittany England

Kuchepetsa kuukira kwaumoyo komanso kosalamulirika kwa migraine kunali ayi gawo lamapulani anga atatha. Komabe, ndili ndi zaka 20, zopweteka zosayembekezereka tsiku ndi tsiku zidayamba kutseka zitseko za omwe ndimakhulupirira kuti ndine komanso amene ndikufuna kukhala.

Nthaŵi zina, ndinkangodzivutitsa m'khwalala lakunja, lakuda, lopanda malire ndipo ndinalibe chizindikiro chondichotsera kudwala. Khomo lililonse lotsekedwa limapangitsa kuti zikhale zovuta kuwona njira yopita patsogolo, mantha ndi chisokonezo chokhudza thanzi langa komanso tsogolo langa zidakula mwachangu.

Ndidakumana ndi chowopsya chowona kuti sipanathetse msanga ma migraine omwe anali kupangitsa dziko langa kugwa.

Pazaka 24 zakubadwa, ndidakumana ndi chowonadi chosasangalatsa kuti ngakhale nditawona madokotala abwino kwambiri, kutsatira mosamala malingaliro awo, kuwonjezeranso zakudya zanga, ndikupirira chithandizo chambiri ndi zovuta zina, kunalibe chitsimikizo kuti moyo wanga ubwerera "Wabwinobwino" ndimafuna kwambiri.

Zomwe ndimachita tsiku ndi tsiku zidayamba kumwa mapiritsi, kuwona madotolo, kulekerera njira zopweteka, ndikuwunika chilichonse chomwe ndimachita, zonsezo pofuna kuchepetsa kupweteka kwakanthawi, kofooketsa. Nthawi zonse ndimakhala ndikumva kupweteka kwambiri ndipo ndimasankha "kuzilimbitsa" m'malo mongomwa mapiritsi kapena kupirira ndodo ya singano.

Koma kukula kwa ululu wopwetekayu kudali pamlingo wosiyana - womwe udandisiya ndikufunitsitsa kuthandizidwa ndikufunitsitsa kuyesa njira zankhanza (monga njira zamitsempha, zotupa zakunja, ndi jakisoni wa 31 Botox miyezi itatu iliyonse).

Migraine idatenga milungu ingapo kumapeto. Masiku adasokonekera palimodzi mchipinda changa chamdima - dziko lonse lapansi lidatsika mpaka kuzizira, zopweteka zoyera kumbuyo kwanga.

Ziwopsezo zosalekeza zikaleka kuyankha madokotala pakamwa kunyumba, ndinayenera kupempha thandizo ku ER. Liwu langa logwedezeka linapempha thandizo pamene anamwino ankandipopa thupi langa lotopa lodzaza ndi mankhwala amphamvu a IV.

Munthawi imeneyi, nkhawa yanga idakulirakulira ndipo misozi yowawa komanso kusakhulupirira kwambiri zenizeni zanga zidatsika m'masaya mwanga. Ngakhale ndimadzimva wosweka, mzimu wanga wotopa udapitilizabe kupeza nyonga zatsopano ndipo ndidakwanitsa kudzuka kuti ndiyesenso m'mawa mwake.

Kudzipereka kusinkhasinkha

Kuchulukirachulukira komanso kuda nkhawa zimadyetsana wina ndi mnzake mwachangu, pamapeto pake zimanditsogolera kuyesa kusinkhasinkha.

Pafupifupi madokotala anga onse adalimbikitsa kuchepetsa nkhawa (MBSR) monga chida chothandizira kupweteka, chomwe, kunena zowona kwathunthu, chidandipangitsa kuti ndikhale wotsutsana komanso wokwiya. Zinadzimva kukhala zosafunikira kunena kuti malingaliro anga angakhale akuthandizira zenizeni kwambiri ululu wakuthupi womwe ndinali nawo.

Ngakhale ndinali ndi kukayika, ndidadzipereka kusinkhasinkha ndi chiyembekezo kuti mwina, zitha kubweretsa bata kuzomwe zidawononga dziko langa.

Ndinayamba ulendo wanga wosinkhasinkha pogwiritsa ntchito masiku 30 motsatizana ndikuchita kusinkhasinkha kwa mphindi 10 tsiku lililonse pa pulogalamu ya Calm.

Ndinazichita masiku omwe malingaliro anga anali osatekeseka kotero kuti ndimaliza kuwonera zoulutsira mawu mobwerezabwereza, masiku omwe kupweteka kwakukulu kumapangitsa kuti kumveke kopanda tanthauzo, komanso masiku omwe nkhawa yanga inali yayikulu kwambiri kotero kuti kuyang'ana kupuma kwanga kunapangitsa kuti zikhale zovuta kupumira ndi kutulutsa mpweya mosavuta.

Kukhazikika komwe kunandiona ndikumakumana mmaiko akutali, masukulu aku AP aku sekondale, komanso zokambirana ndi makolo anga (komwe ndimakonzekera ziwonetsero za PowerPoint kuti ndimve bwino) zidadzuka mkati mwanga.

Ndinapitirizabe kusinkhasinkha ndikudzikumbutsa mwamphamvu kuti mphindi 10 patsiku sinali "nthawi yochulukirapo," ziribe kanthu momwe zimakhalira zovuta kukhala chete ndi ine.

Kuzindikira malingaliro anga

Ndikukumbukira bwino nthawi yoyamba yomwe ndidakumana ndi gawo losinkhasinkha lomwe "lidagwira". Ndidalumphira patadutsa mphindi 10 ndikulengeza mwachisangalalo kwa bwenzi langa, "Zinachitika, ndikuganiza ndimangosinkhasinkha!”

Izi zidachitika nditagona m'chipinda changa chogona kutsatira kutsatira kusinkhasinkha ndikuyesera "kulola malingaliro anga kuyandama ngati mitambo kumwamba." Maganizo anga atayamba kupuma, ndinayamba kuona kuti nkhawa yanga ikukula.

Ndinadziwona ndekha kuzindikira.

Ndinafika pamapeto pomwe ndimatha kuwonera malingaliro anga opanda nkhawa popanda kukhala iwo.

Kuchokera pamalowo osaweruza, osamalira, komanso chidwi, woyamba kutuluka kuchokera ku mbewu zolingalira zomwe ndimakhala ndikuchita kwa milungu ingapo pamapeto pake zidadzaza nthaka ndikuwala dzuwa.

Kutembenukira kumaganizo

Pomwe kuthana ndi zovuta zamatenda atayamba kukhala chinthu chofunikira kwambiri masiku anga, ndidachotsa chilolezo chokhala munthu wokonda zaumoyo.

Ndinkakhulupirira kuti ngati moyo wanga umakhala wocheperako chifukwa cha matenda osachiritsika, zikadakhala zowona kuti ndazindikira kuti ndi munthu amene ali ndi thanzi labwino.

Kulingalira, komwe kumazindikira mosaweruza pakadali pano, ndichinthu chomwe ndidaphunzira posinkhasinkha. Unali khomo loyamba lomwe linatseguka kuti kuwala kuyenderere m'kanjira kakang'ono kamdima momwe ndimamverera kuti ndataika kwambiri.

Kunali kuyamba kupezanso kupirira kwanga, kupeza tanthauzo pamavuto, ndikusunthira kumalo komwe ndikadakhazikitsa mtendere ndi ululu wanga.

Kulingalira ndi machitidwe abwinobwino omwe akupitilizabe kukhala pachimake pa moyo wanga lero. Zandithandiza kumvetsetsa kuti ngakhale sindingathe kusintha chani zikuchitika kwa ine, ndimatha kuphunzira kuwongolera Bwanji Ndimachitapo kanthu.

Ndimasinkhasinkha, komabe ndayambanso kuphatikiza kulingalira muzochitika zanga zapano. Mwa kulumikizana pafupipafupi ndi nangula uyu, ndapanga mbiri yanga yokhazikika pamalankhulidwe okoma mtima komanso abwino kuti andikumbutse kuti ndine wolimba kuthana ndi zovuta zilizonse zomwe moyo wanga umandipatsa.

Kuyesa kuyamikira

Kulingalira kunandiphunzitsanso kuti ndichisankho changa kukhala munthu wokonda moyo wanga kuposa momwe ndimadana ndi zowawa zanga.

Zinakhala zowonekeratu kuti kuphunzitsa malingaliro anga kuti ndiyang'ane zabwino inali njira yamphamvu yopezera chidwi chambiri mdziko langa.

Ndinayamba chizolowezi chothokoza tsiku lililonse, ndipo ngakhale ndimavutika poyamba kudzaza tsamba lathunthu mu kope langa, pomwe ndimayang'ana kwambiri zinthu zoti ndiziyamika, ndipomwe ndidapeza. Pang'ono ndi pang'ono, chizolowezi changa chothokoza chidakhala gawo lachiwiri laumoyo wanga.

Nthawi zazing'ono zachisangalalo ndi thumba tating'ono tokhala bwino, monga dzuwa ladzuwa limasefera pazenera kapena mameseji olingalira ozama ochokera kwa amayi anga, adakhala ndalama zomwe ndimayika kubanki yanga yothokoza tsiku lililonse.

Kusuntha mwanzeru

Chipilala china cha machitidwe anga abwinobwino chikuyenda m'njira yothandizira thupi langa.

Kuwunikiranso ubale wanga ndi mayendedwe chinali chimodzi mwazinthu zosangalatsa kwambiri komanso zovuta kuchita nditatha kudwala matenda osachiritsika. Kwa nthawi yayitali, thupi langa lidandipweteka kwambiri mpaka ndidasiya lingaliro lochita masewera olimbitsa thupi.

Ngakhale mtima wanga unkamva kuwawa ndikaphonya kuphonya nsapato ndikutuluka pakhomo kuti ndikathamange, ndinali wokhumudwa kwambiri chifukwa chakulephera kwanga kupeza njira zina zathanzi.

Pang'ono ndi pang'ono, ndimatha kupeza kuyamika pazinthu zazing'ono ngati miyendo yomwe imatha kuyenda mphindi 10, kapena kutha kuchita kalasi yobwezeretsa yoga pa YouTube.

Ndinayamba kukhala ndi malingaliro akuti "ena ndiabwino kuposa palibe" pankhani yakuyenda, ndikuwona zinthu ngati "zolimbitsa thupi" zomwe sindinazigawirepo kale.

Ndinayamba kukondwerera mtundu uliwonse wamayendedwe omwe ndimatha, ndikusiya kuwuyerekezera ndi zomwe ndimachita kale.

Kukhala ndi moyo wadala

Lero, kuphatikiza machitidwe abwinowa m'zochita zanga za tsiku ndi tsiku m'njira yomwe imandigwirira ntchito ndizomwe zimandipangitsa kuti ndikhale wolimba pamavuto aliwonse azaumoyo, mkuntho uliwonse wopweteka.

Palibe mwazinthu izi zokha ndizo "mankhwala" ndipo palibe chimodzi chokha chomwe chingandikonzere. Koma ndi mbali ya moyo wadala wothandizira malingaliro anga ndi thupi langa pomwe akundithandiza kukhala ndi moyo wabwino.

Ndadzipatsa chilolezo kuti ndikhale wokonda zaumoyo ngakhale ndili ndi thanzi labwino komanso kuchita nawo zaumoyo popanda kuyembekeza kuti "andichiritsa".

M'malo mwake, ndimagwira mwamphamvu kuti zikhalidwezi zindibweretsere bata, chisangalalo, ndi mtendere ziribe kanthu momwe zinthu zilili.

Natalie Sayre ndi wolemba mabulogu wathanzi wogawana zabwino ndi zotsika zakuyenda mozama pamoyo wamatenda osatha. Ntchito yake idapezeka m'mabuku osiyanasiyana osindikizidwa ndi digito, kuphatikiza Mantra Magazine, Healthgrades, The Mighty, ndi ena. Mutha kutsatira ulendo wake ndikupeza malangizo othandizira kuti mukhale ndi moyo wabwino ndi Instagram komanso tsamba lake.