Hanyar halayyar halayyar haɓaka don ciwon baya

Hanyar halayyar halayyar haɓaka (CBT) na iya taimaka wa mutane da yawa magance ciwo mai tsanani.

CBT wani nau'i ne na maganin ƙwaƙwalwa. Mafi yawanci yakan ƙunshi tarurruka 10 zuwa 20 tare da mai ilimin hanyoyin kwantar da hankali. Mayar da hankali ga tunaninku yana haifar da ɓangaren fahimtar CBT. Mai da hankali kan ayyukanka sashin halayya ne.

Da farko, likitan kwantar da hankalinku yana taimaka muku ku gane mummunan ji da tunani waɗanda ke faruwa yayin da kuke jin zafi. Sannan malamin kwantar da hankalinku yana koya muku yadda ake canza waɗancan zuwa tunani mai amfani da ayyuka masu ƙoshin lafiya. Canza tunaninku daga mummunan zuwa kyakkyawa na iya taimaka muku sarrafa ciwo.

An yi imanin cewa canza tunaninku game da ciwo na iya canza yadda jikinku ke amsa zafi.

Kila ba za ku iya dakatar da ciwon jiki daga faruwa ba. Amma, tare da aiki, zaku iya sarrafa yadda hankalin ku yake kula da ciwo. Misali shine canza tunani mara kyau, kamar "Ba zan iya yin komai ba," zuwa kyakkyawan tunani, kamar "Na taɓa magance wannan kafin kuma zan iya sake yi."

Mai ilimin hanyoyin kwantar da hankali ta amfani da CBT zai taimake ka ka koya:

• Gano mummunan tunani
• Dakatar da mummunan tunani
• Yi amfani da kyakkyawan tunani
• Ci gaba da tunani mai kyau

Tunani mai lafiya ya ƙunshi tunani mai kyau da sanyaya zuciyarka da jikinku ta hanyar amfani da fasahohi kamar yoga, tausa, ko hoto. Tunanin lafiya yana sanya jin dadi, kuma jin dadi yana rage zafi.

CBT na iya koya muku ku zama masu aiki sosai. Wannan yana da mahimmanci saboda motsa jiki na yau da kullun, motsa jiki mara tasiri, kamar tafiya da iyo, suna iya taimakawa ragewa da hana ciwon baya na dogon lokaci.

Don CBT don taimakawa rage ciwo, maƙasudin maganinku na buƙatar zama mai ma'ana kuma ya kamata a yi maganin ku a matakai. Misali, burin ka na iya zama kara ganin abokai da fara motsa jiki. Yana da kyau mutum ya ga aboki ɗaya ko biyu da farko kuma ya ɗan yi ɗan gajeren tafiya, wataƙila yana ƙasa da wurin. Ba daidai bane a sake haɗawa da dukkan abokanka lokaci guda kuma a yi tafiyar mil 3 (kilomita 5) a lokaci ɗaya a fitarku ta farko. Motsa jiki zai iya taimaka muku don magance matsalolin ciwo na kullum.

Tambayi mai ba ku kiwon lafiya don sunayen wasu masu ilimin kwantar da hankali ku ga wanne ne inshorarku ta rufe.

Tuntuɓi 2 zuwa 3 na masu kwantar da hankalin kuma ku yi hira da su a waya. Tambaye su game da kwarewarsu tare da amfani da CBT don gudanar da ciwon baya. Idan baka son likitan kwantar da hankali na farko da kayi magana ko gani, gwada wani.

Rashin ciwon baya na musamman - halayyar fahimi; Ciwon baya - mai ɗorewa - halayyar fahimi; Lumbar zafi - na yau da kullun - halayyar halayyar mutum; Pain - baya - na yau da kullum - halayyar fahimi; Jin zafi na baya-halin rashin hankali

• Ciwon baya

Cohen SP, Raja SN. Jin zafi. A cikin: Goldman L, Schafer AI, eds. Magungunan Goldman-Cecil. 26th ed. Philadelphia, PA: Elsevier Saunders; 2020: babi na 27.

Davin S, Jimenez XF, Covington EC, Scheman J. Tsarin ilimin halin mutum don ciwo mai tsanani. A cikin: Garfin SR, Eismont FJ, Bell GR, Fischgrund JS, Bono CM, eds. Rothman-Simeone da Herkowitz na The Spine. 7th ed. Philadelphia, PA: Elsevier; 2018: babi 108.

Narayan S, Dubin A. Hanyoyin haɗin kai don magance ciwo. A cikin: Argoff CE, Dubin A, Pilitsis JG, eds. Sirrin Gyaran Jin zafi. 4th ed. Philadelphia, PA: Elsevier; 2018: babi na 50.

Turk DC. Abubuwan halayyar halayyar ɗan adam na ciwo mai tsanani. A cikin: Benzon HT, Rathmell JP, Wu CL, Turk DC, Argoff CE, Hurley RW, eds. Gudanar da Gudanar da Ciwo. 5th ed. Philadelphia, PA: Elsevier Mosby; 2014: babi na 12.

• Ciwon baya
• Gudanar da Ciwo na Rashin Magani