10 MANIEREN OM DE STRESS IN FIBROMYALGIA-PATIËNTEN TE VERMINDEREN

Stress is waarschijnlijk een van de meest voorkomende triggers van fibromyalgieopflakkeringen en pijnaandoeningen. Onder constante stress wordt het lichaam uitgeput van de noodzakelijke coping-hormonen die nodig zijn om het lichaam goed te laten functioneren. Dit is de reden waarom stress is als de grootvader van triggers en de schuldige is van een collectieve “shut down” als het te lang doorgaat.

Heel vaak sluipt stress op je en put je stresshormoonhormonen uit zonder dat je het je zelfs maar realiseert. Verantwoordelijkheden groeien, een geliefde wordt ziek, je gezondheid verslechtert, enzovoort. Voordat je het weet, vecht je infecties na infectie af, krijg je meer last van opflakkeringen, heb je spijsverteringsproblemen, voedingsdeficiënties en een waslijst met andere complicaties. Plotseling ben je dagen achtereen bedlegerig omdat de pijn en vermoeidheid overweldigend zijn en het leven opnieuw slechter is geworden.

Dit is waarom het noodzakelijk is om stress net zo serieus te behandelen als pijn op de borst, of het zal een stille huurmoordenaar worden. 

Laten we een paar manieren bekijken waarop je stress in je leven kunt verminderen. Sommigen van hen zijn zo eenvoudig dat je je ogen op het scherm kunt rollen. Ik verzoek je dringend om ze toch te proberen. Je zou verbaasd zijn hoe effectief deze kunnen zijn! Alle onderstaande items zijn grondig bestudeerd in klinische omgevingen om de spanningsniveaus te meten en zijn buitengewoon efficiënt gebleken, dus schrijf ze niet af omdat ze belachelijk klinken.  En bovendien, wat heb je te verliezen?

  1. Progressieve ontspanning : dit is het proces waarbij de spieren enkele seconden worden aangehaald en vervolgens worden losgelaten. Maak bijvoorbeeld de spieren in uw schouders en nek bewust vast en houd deze gedurende 5-10 seconden lang vast, laat ze dan los. Doe dit met elke spiergroep die je maar kunt bedenken. Het is niet alleen storend, maar ook nuttig bij het loslaten van spierspanning.
  2. Yoga : ik raad dit vaak aan voor mijn fibromyalgiepatiënten omdat het echt helpt. U hoeft niets buitensporigs te doen. Zachte yoga helpt het lichaam flexibel en sterk te houden en leert je ook diepe ademhalingsmethoden die je helpen omgaan met de dagelijkse stress.
  3. Diepe ademhalingsoefeningen : stop om de paar uur wat je doet en haal een paar keer diep adem. Helemaal erin, een paar seconden vasthouden en dan helemaal naar buiten. Doe dit 5-10 keer. Diepe ademhaling verlaagt de cortisolspiegel (het stresshormoon) en helpt stress en angst te verminderen
  4. Aromatherapie : Duizenden jaren hebben ons het voordeel van aromatherapie getoond, maar de wetenschap heeft het bewezen. Er zijn bepaalde geuren die angst en stress verminderen en het ‘gelukkige’ hormoon in de hersenen teweegbrengen. Sommige geuren om te overwegen zijn lavendel, citroen, bergamot en ylang ylang. U kunt deze gebruiken in oliën, crèmes, parfums, wierook, enz. Kies wat voor u werkt.
  5. Muziektherapie : Natuurlijk zullen punkrock en heavy metal waarschijnlijk niet de angst verminderen, maar zachte, rustgevende muziek zoals klassiek, drummen, meditatiemuziek, enz., Kan de release van biochemische stressverminderaars veroorzaken.
  6. Veel lachen en lachen: lachen is echt het beste medicijn. Het vinden van vreugde in het dagelijks leven maakt de moeilijkere delen ervan veel gemakkelijker om mee om te gaan. Studies tonen aan dat lachen fysieke stress en vermoeidheid vermindert. Dus, bekijk een grappige YouTube-clip, zet een komische film aan of ga naar een stand-up comedy-show.
  7. Zorg voor een knuffel, gedurende minstens 20 seconden : deze laat je niet alleen lachen, maar de wetenschap laat zien dat knuffelen, of knuffelen, de hormonen vrijmaakt die ervoor zorgen dat je je ontspant en je veilig voelt. Een lichte drukknuffel in het midden van een angst- of paniekaanval kan het centrale zenuwstelsel ook vertragen en je helpen kalmeren.
  8. Kauwgom : deze klinkt misschien raar, maar studies hebben aangetoond dat kauwgomvrije kauwgom kauwt wanneer stressklachten de cortisolspiegel verlagen en stress verlichten.
  9. Geleide visualisatie en meditatie : het visualiseren van serene scènes terwijl u slechts een paar minuten diep ademt, heeft een chemisch effect in de hersenen. Het kan helpen om de cortisolspiegel te verlagen en de feel-good hormonen vrij te geven, dus het vermindert ook de angst.
  10. Arts and Crafts : Gebruik je fantasie; iedereen heeft er een. Een creatief stopcontact is waarschijnlijk een van de meest stimulerende en ontspannende hobby’s die je kunt hebben. Sterker nog, ik geloof dat het essentieel is in de hedendaagse chaotische en overheersende cultuur. Zelfs als het alleen een dagboek is van je dag, biedt het je een manier om opgekropte stress en angst los te laten. Je kunt ook een soort van ambacht verrichten, zoals breien of haken, een instrument bespelen, op een doek schilderen, poëzie schrijven, hardop lezen, of vrijwel alles dat je gedachten van de gebeurtenissen van de dag zal doen verdwijnen. Je hoeft er geen uren aan te besteden, maar slechts een paar minuten per dag zal je helpen om de dagelijkse stress het hoofd te bieden en je risico op verdere gezondheidsproblemen te verminderen.

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