Kufungisisa-Kutsigisa Kushungurudzika Kwepfungwa inzira inoporesa inosanganisira kufungisisa uye yoga. Yakasimbiswa naDkt Jon Kabat-Zinn muma1970, Mindfulness-Based Stress Reduction inoda kugadzirisa pfungwa dzisina kuziva, manzwiro, uye mafambiro anofungidzirwa kuwedzera kudzvinyirira uye kuderedza utano hwako.
Ndezvipi Kufunga-Kunobva Kuderedza Kushushikana Kunobatanidza?
Kunyanya Kuvakirwa Kunetseka Kuderedza Kupedza chirongwa chevhiki masere chinosanganisira kurovedza mupfungwa yekufungisisa uye yoga.
Vagari vemunharaunda vanowanzosangana kamwechete kwevhiki.
Mukufungisisa mupfungwa, vanhu vanoedza kukudziridza kuziva kukuru kwemazuva ano. Nokuwedzera mafungiro avo, vatori vechikamu muChenjfulness-Based Based Stress Reduction vane chinangwa chekuderedza kusarudzwa kwavo kwose uye kusagadzikana kwepfungwa uye kuwana ruzivo rwakadzikama rwekudzikama.
Zvishandiso Zvokufunga-Zvichibva Pakuderedza Kushushikana
Kungwarira-Kwakagadzikana Kushungurudzika Kwepfungwa kunonzi kubatsira vanhu vanotarisana nemamiriro ezvinhu ehutano kana matambudziko anotevera:
- ADHD
- Kufunganya
- Kuora mwoyo
- Kurwara kwenguva refu
- Kushungurudzika
- Kuneta
- Hasha
- Headaches
- High blood pressure
- Matambudziko okurara
Kufungisisa-Kubva kunetseka kunokonzera kudzvinyirira
Heino tarisiro ye Mindfulness-Based Stress Reduction yemikana inobatsira yehutano, sezvakaedzwa mune zvidzidzo zvezesayenzi:
1) Pain Relief
Kufunga-Kutsika Kushungurudzika Kwepfungwa kunogona kubatsira kubvisa marwadzo nekuvandudza hukama hwepfungwa kuvanhu vanotarisana nemarwadzo asingagumi, maererano nekuongorora kwakabudiswa muna 2010.
Vatsvakurudzi vakawana kuti nhengo dzekudzidza dzine arthritis dzakaratidza hukuru hukuru hwehutano hwakabatanidzwa hupenyu hupenyu mushure mekutarisa Mindfulness-Based Stress Reduction, apo vatori vechikamu vane misoro yepamuviri / migraine vane zvishoma kuderedzwa.
2) Kunyanya Kushungurudzika
Nokuda kweshumo rakabudiswa muna 2009, masayendisiti akakura zvidzidzo gumi pa Mindfulness-Based Stress Reduction uye akawana kuti purogiramu inokwanisa kuderedza kushungurudzika kwevanhu vane utano.
Kufungisisa-Kwakagadzikana Kushushikana Kwepfungwa kwakaonekwa zvakare kuderedza kuzvidya mwoyo uye kuwedzera tsitsi.
3) Zviri nani Kurara
Zvimwe zvidzidzo zvinoratidza kuti Mindfulness-Based Stress Reduction inogona kubatsira kuderedza zvimwe zvinhu (zvakadai sokufunganya) zvinoita kuti pave nematambudziko ekurara, maererano neshumo rakabudiswa muna 2007. Zvisinei, mukuongorora kwavo masereji manomwe pamusoro pe Mindfulness-Based Stress Reduction uye kushungurudzika kwehope , iyo mharidzo yakanyorwa nevanyori vakawana uchapupu husina kukwana hweMangariro-Based Stress Reduction yekukwanisa kuwedzera zvakanyanya mararamiro ekurara uye nguva.
Kuedza Kufunga-Kunobva Kuderedza Kushushikana
Kana uri kufunga nezvekushandiswa Kwemafungiro-Based Based Stress Reduction, iva nechokwadi chekutsvaga kudzidzira paunivhesiti yezvokurapa yunivhesiti, chipatara, kana kliniki, apo makirasi anodzidziswa nehutano hwehutano. Kana uri kufunga nezvekuishandisa kwehutano hwehutano, iva nechokwadi chekutsvaga wekutarisira iwe wekutanga wekutanga. Zvakakosha kucherechedza kuti kuzviraramisa mamiriro ezvinhu uye kunonoka kana kudzivisa kutarisirwa kwakakwana kungave nemigumisiro yakakomba.
Sources:
Chiesa A, Serretti A. "Kufungidzira-kwakakosha kunetseka kuderedza kushungurudzika kwevanhu muhutano: kuongorora nekuongorora meta." J Altern Complement Med. 2009 15 (5): 593-600.
Duke Integrative Medicine. "Kufunga Kunobva Kunetseka Kuderedza".
Rosenzweig S, Greeson JM, Reibel DK, Green JS, Jasser SA, Beasley D. "Kufungisisa-kwakagadzirisa kuderedza kushungurudzika kwehupenyu husingaperi huripo: kuchinja mumigumisiro yehutano uye basa rekufungisisa kumusha." J Psychosom Res. 2010 68 (1): 29-36.
Winbush NY, Gross CR, Kreitzer MJ. "Migumisiro yepfungwa-yakakonzera kuderedza kunetseka pamusana pekuvhiringidzika kwehope: kuongorora kwakarongeka." Ongorora (NY). 2007 3 (6): 585-91.
Zvinonzwisisika: Mashoko anowanikwa pane ino yepaiti inoitirwa zvinangwa zvekudzidzisa chete uye haisi kutsiva mazano, kuongororwa kana kurapwa nechiremba ane chiremba. Hazvirevi kuvhara zvose zvinogona kumira, kushamwaridzana kwezvinodhaka, mamiriro ezvinhu kana zvinetso zvakashata. Iwe unofanirwa kutsvaga kurapwa nokukurumidza mune zvehutano kune chero hutano hwehutano uye bvunza chiremba wako usati washandisa mamwe mushonga kana kuita shanduko kune regimen yako.