Indlela yokuziThabisa ukuThuthuka kwemisipha

Isicwangciso seNyathelo ngeNyathelo yokuLawula umzimba wakho

Ukuphumula kwemizimba ye-muscle (PMR) yindlela yokunciphisa ukuxhalabisa ngokuqala ngunyango waseMerika uEdmund Jacobson kwiminyaka ye-1930. Inkqubo ibandakanya ukutshintsha uxinzelelo kunye nokuphumula kuwo wonke amaqela omzimba omzimba.

Ukuba unengxaki yokukhathazeka kwentlalo (SAD) , izihlunu zakho mhlawumbi zininzi ixesha. Ngokusebenzisa i- PMR , uya kufunda indlela ukuhlutha kwe-muscle kukhululekileyo kwindlela ehlukileyo ngayo.

Ukuphucula imisipha eqhubela phambili ngokuqhelekileyo kusetyenziswe kunye neendlela zokuziphatha zonyango ezifana nokungafuneki ngokufanelekileyo . Nangona kunjalo, ukuqhuba ubugcisa bodwa kuya kukunika umlinganiselo ophezulu wokulawula ukukhathazeka komzimba wakho.

Ukuba usebenzisa lo mbhalo ngokuchanekileyo, usenokugqiba ulele. Ukuba kunjalo, sivuyiswe ngokufumana inqanaba elincinci lokuphumla, kunye nomsebenzi owenziwe kude kube yilelo nqaku.

Kulabo bahluphekayo ngeemeko zonyango, qiniseka ukudibana nogqirha wakho ngaphambi kokuqala nayiphi na uhlobo lokuqeqeshwa kokuphumula.

Indlela yokuziThabisa ukuThuthuka kwemisipha

1. Fumana indawo ethule ngaphandle kweziphazamiso. Ulale phantsi okanye uhlale ehlalweni, ukhulule nasiphi na isambatho esifanelekileyo kwaye ususe iilazi okanye oonxibelelwano. Phumla izandla zakho kwiphepha lakho okanye kwiingalo zesihlalo.
   
2. Thatha abambalwa bephuza baze baphefumle. Ukuba ungekho, qeda imizuzu embalwa uqhuba ukuphefumla .
   

1. Ngaphambili. Gxininisa ingqalelo ebunzini lakho. Finyanisa izihlunu ebunzini lakho, ubambe imizuzwana engu-15. Qaphela ukuba udibanise iimbumba zebunzi lakho kunye nokushiya lonke umzimba wakho ukhululekile. Ziva ukuba izihlunu ziba nzima kwaye zivutha. Emva koko, ukhulule ngokukhawuleza ukuphazamiseka ebunzini lakho xa ubala imizuzwana engama-30. Phawula umehluko kwindlela iimvakalelo zakho ezivakalelwa ngayo kunye nokuvakalelwa. Qhubeka ukhulula uxinzelelo ebunzini lakho kuze kube yinto ekhululekile. Qhubeka uphefumula ngokukhawuleza nangokucokisekileyo.
   

1. Umhlathi. Ngoku, tshintsha ingqalelo emlonyeni wakho. Yenza iimisipha zibe zihlanjeni emlanjeni obambe imizuzu eyi-15. Emva koko, ukukhulula ukuphazamiseka ngokukhawuleza xa ubala imizuzwana engama-30. Phawula indlela yokuphumla kwaye uqhubeke uphefumula ngokukhawuleza.
   
2. Ikhusi kunye namagxa. Ngoku, tshintsha ingqalelo entanyeni nasemagxeni. Ukwandisa uxinzelelo entanyeni nasemagxeni ngokuphakamisa amahlombe akho ukuya ezindlebeni zakho uze ubambe imizuzwana eyi-15. Ukukhulula ngokukhawuleza ukubambisana njengoko ubala imizuzwana engama-30. Phawula ukuba uxinzelelo luyanyuka.
   
3. IArms kunye neZandla. Kancinci udwebe zombini izandla. Gcina izibonda zakho kwisifuba sakho uze ubambe imizuzwana engu-15, ucofa njengento eqinile njengoko unako. Emva koko, khululwa ngokukhawuleza xa ubala imizuzwana engama-30. Phawula indlela yokuphumla.
   
4. Amatye. Kancinci khulisa uxhaphalo emagqabini akho ngaphezu kwemizuzwana engama-15. Emva koko, ukhulule ngokukhawuleza ukuxhatshaza ngaphezu kwemizuzwana engama-30. Phawula ukuba uxinzelelo luyanyuka. Qhubekani ukuphefumula ngokukhawuleza nangokucokisekileyo.
   
5. Imivuzo. Kancinci, ukwandisa uxinzelelo kwii-quadriceps zakho kunye neenkomo ngaphezulu kwemizuzwana engama-15. Cindezela izihlunu njengokuba unzima. Emva koko, ukhulule ngobumnene ukuxhatshaza ngaphezu kwemizuzwana engama-30. Phawula ukuba uxinzelelo luyanyuka kwaye uvakalelo lokuphumla olusele.
   
6. Inyawo. Kancinci, ukwandisa uxinzelelo ezinyaweni zakho nasezinzwaneni. Qinisekisa izihlunu njengoko unako. Emva koko, ukukhulula ngokukhawuleza ukuxhatshazwa xa ubala imizuzwana engama-30. Qaphela zonke iingxaki ezinyibilikayo. Qhubeka uphefumula ngokukhawuleza nangokucokisekileyo.
   

1. Jabulela umuzwa wokuphumla uhlamba umzimba wakho. Qhubekani ukuphefumula ngokukhawuleza nangokucokisekileyo.

Ukurekhoda kwezwi

Ukongeza kokulandela le miyalelo, unokucinga ngokusebenzisa ukurekhoda kwezwi njengefayile yefayile ye-MP3 yamahhala enikezelwa yiYunivesithi yaseMcMaster ngezikhokelo zokuphucula imisipha . Ukusetyenziswa kokurekhodwa komsindo kukuvumela ukuba ukhululeke ngokupheleleyo kwaye ugxininise kwindlela.

Ukusebenza kwe-PMR yokuxhalabisa

Ukuhlaziywa okucwangcisiweyo okwenziwa ngo-2008 kwaye kwanyatheliswa kwincwadi ye- BMC Psychiatry kubonisa ukuphumelela koqeqesho lokuphumula, kuquka i-PMR, ekhatyweni kwexhala.

Ngoko ke, ukuba ufuna izinto ezinokwakheka ubungqina ekuncedeni ukunyamekela uxhala lwenu, i-PMR inokukhetha.

ILizwi

Iindlela zokuphucula ezifana nokuphumla kwemisipha kunokuncedisa ukuxhalabisa kwezenhlalakahle, okanye xa zenziwa kunye nezokwemveli zonyango ezifana neyonyango-yokuziphatha okanye unyango. Nangona kunjalo, ukuba ufumana uhlala kunye noxinzelelo olunzulu olungaphendulwanga, kubalulekile ukudibana nogqirha okanye enye ingcali yezempilo yengqondo ukuze ufumane unyango olufanelekileyo.

> Imithombo:

> Jacobson, E. (1938). Ukuphumla okuqhubekayo. Chicago: University of Chicago Press.

> Jorm AF, Christensen H, Griffiths KM, Parslow RA, Rodgers B, Blewitt KA. Ukuphumelela kokuncedisa nokuncedisa unyango lweengxaki zokuxhalabisa. Med J Aust . 2004; 181 (I-Suppl 7): S29-46.

> Manzoni GM, Pagnini F, Castelnuovo G, Molinari E. Uqeqesho lokuphucula ukuxhalabisa: UkuHlola okuNyaka oluShumi kuVavanyo lweMeta-Analysis. BMC Psychiatry . 2008: 8: 41.