Kuwona ndi kulingalira m'maganizo ndi njira ziwiri zomwe zili mbali ya zomwe tsopano zimatchedwa psychoneuroimmunology, zomwe zimaphatikizapo njira monga kusinkhasinkha, hypnosis kapena biofeedback, zomwe zimagwiritsidwanso ntchito nthawi zambiri. Patsambali, mupeza njira izi mwatsatanetsatane, kutsimikizika kwawo, mbiri yawo, zopindulitsa, omwe amazichita, momwe amawonera komanso pomaliza, zotsutsana ndi zotani.

Mfundo zazikuluzikulu zomwe zimagwirizana ndi maphunziro onse awiri

Zofanana ndi kudzipusitsa, kuwonetsetsa ndi kulingalira m'maganizo ndi njira zomwe zimafuna kugwiritsa ntchito zinthu zamaganizo, malingaliro ndi chidziwitso kuti apititse patsogolo ntchito ndi moyo wabwino. Ngakhale kuti mawu awiriwa amagwiritsidwa ntchito mosiyanasiyana, nthawi zambiri timavomereza kusiyana kotere: powonera, timayika zithunzi zolondola m'maganizo, pomwe zithunzi zimafuna kutulutsa malingaliro omwe ali m'malingaliro. osazindikira za nkhaniyo.

Njira za 2 zili ndi magawo angapo ogwiritsira ntchito ndipo nthawi zina amagwiritsidwa ntchito limodzi. Amagwiritsidwa ntchito makamaka pamasewera, kumene tsopano ali mbali ya maphunziro a wothamanga aliyense wapamwamba. M'munda wachirengedwe, atha kugwiritsidwa ntchito pazinthu zomwe zimadalira kwambiri psyche, kusintha khalidwe kapena kuchepetsa nkhawa, mwachitsanzo. Ponena za kuchiza matenda kapena matenda, nthawi zambiri amagwiritsidwa ntchito ngati chithandizo chamankhwala.

Kujambula m'maganizo: kutulutsa zithunzi zopangidwa ndi malingaliro

Chimene kaŵirikaŵiri chimatchedwa chithunzithunzi cha m’maganizo chimakhala ndi ntchito yobweretsa m’maganizo zithunzithunzi zopangidwa ndi malingaliro, mwachibadwa ndi osadziŵa kanthu, monga ngati zimene zimachitika m’maloto. Lingaliro ndikugwiritsa ntchito "luntha" lachidziwitso komanso kuthekera kwa chamoyo "kudziwa" zomwe zikukumana nazo komanso zomwe zili zabwino kwa izo. Nthawi zambiri, kujambula m'maganizo kumachitika mothandizidwa ndi wokamba nkhani yemwe amatha kutsogolera ndondomekoyi, ndikuthandizira kuzindikira tanthauzo lake ndikujambula ntchito zenizeni.

Njirayi imagwiritsidwa ntchito m'njira zosiyanasiyana zochiritsira: kudziwa bwino mbali zosiyanasiyana zaumwini, kulimbikitsa kulenga m'mbali zonse za moyo, kumvetsetsa zomwe zimayambitsa matenda komanso kupeza njira zochizira. Kuti mukwaniritse chikhalidwe cha kupumula kwamalingaliro kofunikira pakuwonekera kwa zithunzi zomwe sizikulamulidwa ndi chidziwitso, ndikofunikira kuyambitsa masewera olimbitsa thupi ndi nthawi yopumula kwambiri kapena yocheperako ndikumasula malingaliro ku zovuta zomwe zikuchitika. . Kenako, mutuwo umayambitsa "chisangalalo chamalingaliro" chomwe chimapereka nkhani yabwino ndikulola kuti zinthu zichitike m'maganizo mwake.

Kuona m'maso: Kutha kuyimira chinthu

Kuwona ndi mphamvu yamalingaliro yomwe timayenera kudziyimira tokha chinthu, mawu, zochitika, kutengeka kapena kutengeka. Kutengera kulimba kwake, chiwonetserochi chikhoza kuyambitsa zotsatira zofananira zakuthupi monga momwe zimakhalira zenizeni. Mwachitsanzo, pamene timachita mantha mumdima, mawonetseredwe a mantha a thupi amakhala ofanana ngati kuti chilombo chikutiwopseza. Mosiyana ndi zimenezo, kulingalira za mkhalidwe wokondweretsa kumabweretsa thupi kukhala lomasuka kwenikweni.

Chifukwa chake timagwiritsa ntchito zowonera kuti tichite zomwe timachita kapena momwe thupi lathu limakhalira (kuti tithandizire kuchiritsa, mwachitsanzo). Pazifukwa zina, zowonetsera m'maganizo ziyenera kugwirizana ndi zenizeni. Izi ndizochitika pamene munthu akukonzekera ntchito yomwe amawona kuti ndi yoopsa kapena yovuta, tinene kuti kudumpha kuchokera pamtunda wa mamita 10. Mwadongosolo, mutuwo umayimira zinthu zonse za ntchitoyi: malo, malingaliro omwe amafunidwa, tsatanetsatane wa chinthu chilichonse cha dive, magawo omwe ayenera kuchitika komanso mutu womwewo pakuthana ndi zovuta. Kubwerezabwereza mwamphamvu, kuchita izi kudzakhala ndi zotsatira zolimbitsa thupi, zomwe zikanakhala zowonjezereka kuti zigwirizane ndi zochitika zomwe zakonzedwa, panthawi yosambira kwenikweni.

Nthawi zina, zikuwoneka bwino kuti mawonekedwewo atengedwe ku gawo la mafanizo. Kuwona machiritso nthawi zambiri kumagwiritsa ntchito njira iyi: ndikupereka mawonekedwe ophiphiritsa ku matendawa ndi zomwe zingawachotsere. Mu kaundulayu, pali zowonera zabwino komanso zoyipa. Tengani nkhani yakupsa pamkono. Kuwona bwino kungaphatikizepo, mwachitsanzo, kulingalira nyama ya spooky ndi yopindulitsa (pokhapo ngati wophunzirayo amakonda nyama) kunyambita bala kuti lizimiririka. Kungakhalenso kungodziyimira nokha ndi mkono wochiritsidwa, ngati ndi matsenga. Komano, kuona molakwika kungaphatikizepo gulu la anthu ogwira ntchito molimbika kuti agwire tizilombo toyambitsa matenda timene timapanga pabalalo ndi kuwaphwanya kuti asawononge.

Mosakayikira palibe malire pazochitika zomwe zowonera kapena malingaliro atha kuchitapo kanthu. Koma nthawi zambiri, zotsatira zake zitha kuyesedwa mwachidwi. Kafukufuku wina wa sayansi amatsimikizira ubwino wa njirazi nthawi zina. Zindikirani, komabe, kuti njirazi zimagwiritsidwa ntchito nthawi zambiri pamodzi ndi njira zina zofanana, kudzipusitsa ndi kumasuka, mwachitsanzo. Choncho nthawi zina zimakhala zovuta kulekanitsa zochita zenizeni za aliyense wa iwo.

Chepetsani ndikupewa kupsinjika ndi nkhawa, ndikuwongolera thanzi

Ndemanga ziwiri za kafukufuku zimatsimikizira kuti kuyang'ana, nthawi zambiri molumikizana ndi njira zina zofananira, kumatha kuchepetsa nkhawa ndi nkhawa komanso kumathandizira kuti anthu azikhala ndi thanzi labwino. Zingathenso kupititsa patsogolo thanzi la anthu omwe ali ndi matenda aakulu, monga khansara kapena AIDS. Kuwona m'maganizo kungathandizenso kuthetsa mawonetseredwe azovuta zambiri zaumoyo zokhudzana ndi kapena zomwe zingakulitsidwe chifukwa cha kupsinjika maganizo, kuyambira kuthamanga kwa magazi ndi kusowa tulo mpaka nyamakazi ndi myocardial infarction. .

Chepetsani zotsatira za mankhwala amphamvu

Tsopano zadziwika kuti njira zopumula, kuphatikiza zowonera, zimachepetsa kwambiri zotsatira zoyipa za chemotherapy. Ochita kafukufuku amatchula makamaka zotsatira zotsutsana ndi nseru ndi kusanza komanso zizindikiro za m'maganizo monga nkhawa, kukhumudwa, mkwiyo kapena kusowa thandizo.

Kuchepetsa Ululu: Ndemanga ya Studies of Mind-Body Therapies for Pain Management imamaliza kuti njirazi, kuphatikizapo kuwonetsera ndi zithunzi, zingakhale zopindulitsa, makamaka zikagwiritsidwa ntchito pamodzi. ndi wina ndi mzake. Pali milandu ya ululu wammbuyo, nyamakazi, migraine ndi ululu pambuyo pa opaleshoni.

Kupititsa patsogolo ntchito zamagalimoto

Zithunzi zamaganizidwe ndi zowonera zikuwoneka kuti zili ndi zotsatira zabwino pakuwongolera magwiridwe antchito agalimoto. Malinga ndi zomaliza zachidule cha maphunziro a 2, amagwiritsidwa ntchito pamasewera komanso physiotherapy. Malinga ndi kafukufuku wina, maphunziro a "virtual" amatha, nthawi zina, kukhala othandiza monga maphunziro enieni pophunzitsa luso la magalimoto ovuta kwa odwala omwe ali ndi vuto la kuphunzira.

Chepetsani nkhawa isanachitike opaleshoni komanso kupweteka kwapambuyo komanso zovuta

Malinga ndi kafukufuku wina, kuyang'ana, kuphatikizapo kumvetsera zojambulidwa asanachite opaleshoni yaikulu, mkati ndi pambuyo pake, kungachepetse nkhawa zokhudzana ndi izo. Zapezekanso kuti zimathandizira kugona, kuwongolera bwino zowawa komanso kufunikira kochepetsera ululu.

Sinthani moyo wabwino wokhudzana ndi khansa

Kafukufuku wambiri akuwonetsa kuti kuwonera, mwa zina kudzera muzojambula zamawu, kumapangitsa moyo wa odwala khansa. Pali malipoti ochepetsa nkhawa, kukhala ndi malingaliro abwino, nyonga zambiri komanso maubwenzi abwinoko.

Thandizani luso

Malinga ndi kusanthula kwa meta, zikuwoneka kuti zowonera zitha kukhala ndi gawo lina ndi omwe adazipanga. Komabe, zikunenedwa kuti kulenga ndi chinthu chovuta kwambiri ndipo kuwonetsera ndi chimodzi mwazinthu zambiri zomwe zimagwira nawo ntchito.

Kafukufuku wina wasonyeza kuti njirazi zingathandize kuchepetsa zizindikiro za mutu waching'alang'ala, kusintha moyo wa anthu osteoarthritis, fibromyalgia, interstitial cystitis ndi Parkinson matenda. Kuwona m'maganizo ndi m'maganizo kungathandizenso kuchepetsa maloto owopsa komanso kupweteka kwa m'mimba mwa ana ndikuwongolera kuchira kwa odwala omwe apsa.

Katswiri

Akatswiri ambiri azaumoyo amagwiritsa ntchito zowonera kapena zithunzi m'maganizo kuwonjezera pa njira zawo zoyambirira. Koma sikochitika kuti wokamba nkhani azingokhala ndi luso lowonera.

Chitani gawo lowonera nokha

Nachi chitsanzo cha kuwonetsera kuchotsa chiganizo

Tiyerekeze kuti chochitika chimene chachitika kale chikupitiriza kuipitsa kukhalapo kwathu kuposa chimene tingafune ndipo sitingachiiwale. Kuchita masewera olimbitsa thupi koyenera kungakhale kusonyeza kumverera, kunena kuti botolo lodzaza ndi misozi. Kenako iyenera kuimiridwa mwatsatanetsatane - mawonekedwe, mtundu, kapangidwe kake, kulemera kwake, ndi zina zotero. Ndiyeno yerekezerani kuti mukuyenda m’nkhalango, mukupeza kachitsime kakang’ono, mukukumba dzenje ndi fosholo n’kuikamo botololo. Tinatsanzikana naye motsimikiza (“ndikusiyani kuno kosatha”) tisanadzaze dzenjelo ndi dothi, kuyikanso moss ndi zomera zakutchire pamwamba. Kenako timadziona tikutuluka m’tchire, tikubwerera m’nkhalango, n’kubwerera kunyumba kwathu, mitima yathu ili m’malo.

Khalani katswiri

Palibe mayanjano ovomerezeka omwe amawongolera kachitidwe kowonera kapena kujambula, koma Academy for Guided Imagery imapereka maphunziro ovomerezeka a akatswiri azaumoyo otchedwa Interactive Guided Imagery. Mndandanda wa akatswiri omwe ali ndi zilolezo m'maiko angapo atha kupezeka patsamba lawo (onani Mawebusayiti omwe ali ndi chidwi).

Contraindications maganizo zithunzi

Zikuwoneka kuti aliyense angapindule ndi njirazi. Ana angayankhe bwino kwambiri. Komabe, akuluakulu oganiza bwino akhoza kukana "gawo" la ndondomekoyi.

Dr. Carl Simonton, katswiri wa oncologist wa ku America, amadziwika kuti ndi amene anatenga pakati ndi kufalitsa kugwiritsa ntchito zithunzithunzi pofuna kuchiza. Kuyambira kumayambiriro kwa zaka za m'ma 1970, atachita chidwi ndi mfundo yakuti, ngakhale kuti anali ndi matenda ofanana, odwala ena anamwalira ndipo ena sanatero, adafufuza ntchito ya psyche mu mbiri yachipatala ya odwala ake. Iye amawona makamaka kuti odwala omwe achira ndi omenyana omwe amatha kudzikakamiza okha kuti akhoza kuchiritsidwa ndikudziwona akuchita. Momwemonso, dokotala yemwe amakhulupirira kuchira kwa wodwala wake komanso yemwe angalankhule naye amapeza zotsatira zabwino kuposa mnzake yemwe sakhulupirira. Simonton ankadziwa bwino ntchito ya Dr Robert Rosenthal1 pa "zolosera zokha", lofalitsidwa zaka zingapo m'mbuyomo. Ntchitoyi inasonyeza momwe anthu nthawi zambiri amachitira zinthu zomwe zimawonjezera mwayi woti zomwe akuyembekezera zidzakwaniritsidwa, kaya zabwino kapena zoipa.

Potsimikiza za kufunikira kophunzitsa odwala kuti akhale omenyana, Dr. Simonton amaphatikiza maphunzirowa m'dongosolo lake lachipatala. Maphunzirowa akuphatikizapo zinthu zingapo, kuphatikizapo masewero olimbitsa thupi omwe odwala amalingalira chithandizo chamankhwala m'mabungwe ang'onoang'ono (tikupempha kuti agwiritse ntchito Pac-Man, yodziwika panthawiyo m'maseŵera oyambirira a kanema) powononga maselo awo a khansa. Njira ya Simonton yakhala ikugwiritsidwa ntchito ngati chithandizo chamankhwala akale ndipo ikuchitikabe motere.