Shaidar tana da tursasawa: tunani zai iya warkar da ba kawai ruhu ba, har ma da jikinmu. Yana ba ku damar yaƙi da sake dawowa na baƙin ciki, damuwa da sakamakonsa ga lafiyarmu. An ɗauki shekaru da yawa kafin wannan labarin daga Amurka ya yadu a duniya kuma ya sami magoya baya a Jamus, Belgium, Birtaniya, Faransa ...
An yi nasarar yin amfani da tunani a wasu cibiyoyin kiwon lafiya na Turai, kodayake masana da yawa har yanzu suna taka-tsantsan game da shi, kuma a wasu ƙasashe - alal misali, a Rasha - kaɗan ne aka sani game da yiwuwar likita. Tunanin "warkarwa" ya nuna tasirinsa shekaru talatin da suka wuce, lokacin da masanin ilmin halitta Jon Kabat-Zinn ya ɓullo da jerin motsa jiki waɗanda suka haɗa da fasaha na numfashi na musamman da kuma maida hankali tare da manufar "rage yawan damuwa na tushen hankali."
A yau, masana a fagen fahimi far ƙara wa wadannan darussan da aikin zama sane da depressive jihar (ci gaba da gloomy tunani, a digo a kai girman kai), kazalika da a hankali horo na iko a kan wadannan shafi tunanin mutum matakai: shakatawa. rashin yarda da motsin zuciyar mutum da tunaninsa da kallon yadda suke “yi iyo, kamar gajimare a sararin sama.” Game da yiwuwar da wannan fasaha za ta iya budewa, mun yi magana da marubucin.
Jon Kabat-Zinn masanin ilimin halitta ne kuma farfesa a fannin likitanci a Jami'ar Massachusetts (Amurka). A cikin 1979, ya kasance a sahun gaba na "maganin ruhaniya", na farko da ya ba da shawarar yin amfani da tunani don dalilai na magani.
Ilimin halin dan Adam: Ta yaya kuka sami ra'ayin yin amfani da dabarun tunani na Buddha don magance damuwa?
Game da shi
- John Kabat-Zinn, Duk Inda Ka Je, Ka riga Kake can, Cibiyar Lantarki ta Transpersonal, 2000.
John Kabat-Zinn: Wataƙila wannan ra'ayin ya taso a matsayin ƙoƙari na rashin hankali don sulhunta iyayena. Mahaifina sanannen masanin halittu ne, kuma mahaifiyata ta kasance mai ƙwazo amma ba a gane ta ba. Ra'ayinsu game da duniya ya bambanta sosai, kuma hakan yakan hana su samun yare ɗaya. Ko da a lokacin yaro, na gane cewa ra'ayin duniya na kowannenmu bai cika ta hanyarsa ba. Duk wannan daga baya ya tilasta mini yin tambayoyi game da yanayin wayewarmu, game da yadda muke sane da duk abin da ke kewaye. A nan ne sha'awar kimiyya ta fara. A cikin shekarun karatuna, na tsunduma cikin ayyukan addinin Buddah na Zen, yoga, fasahar fada. Kuma burina na haɗa waɗannan ayyuka da kimiyya ya ƙara ƙarfi da ƙarfi. Lokacin da na kammala PhD dina a cikin ilmin kwayoyin halitta, na yanke shawarar sadaukar da rayuwata ga aikina: don shigar da tunani na Buddha - ba tare da bangaren addini ba - cikin aikin likita. Burina shi ne in ƙirƙiri shirin jiyya wanda za a sarrafa ta hanyar kimiyya kuma a yarda da falsafa ga kowa.
Kuma yaya kuka yi?
Lokacin da na fara aikina, na yi Ph.D. a fannin ilmin halitta, tare da digirin digirgir (PhD) daga shahararriyar Cibiyar Fasaha ta Massachusetts, da samun nasarar aikin likitanci. Wannan ya isa ya sami koren haske. Lokacin da ya bayyana cewa shirina ya yi tasiri, na sami goyon baya sosai. Don haka an haifi shirin na mako-mako-XNUMX-Mako-Tsarin Rage Damuwa (MBSR). Ana ba kowane ɗan takara zaman rukuni na mako-mako da sa'a ɗaya a rana na aikin rikodi na gida. A hankali, mun fara amfani da shirinmu don magance damuwa, phobias, jaraba, damuwa…
Wane irin tunani kuke amfani da shi a cikin shirye-shiryenku?
Muna amfani da ayyukan zuzzurfan tunani daban-daban - duka atisayen gargajiya bisa ga wata hanya, da ƙarin fasahohi na kyauta. Amma duk sun dogara ne akan ci gaban fahimtar gaskiyar. Irin wannan kulawa yana cikin zuciyar tunani na Buddha. A taƙaice, zan iya siffanta wannan jihar a matsayin cikakkiyar mika hankali ga wannan lokacin - ba tare da wani kima na kansa ko gaskiya ba. Wannan matsayi yana haifar da ƙasa mai kyau don kwanciyar hankali, kwanciyar hankali, tausayi da ƙauna. Muna fatan cewa ta hanyar koya wa mutane yadda ake yin zuzzurfan tunani, muna kiyaye ruhun tafarkin addinin Buddha, dharma, amma a lokaci guda muna magana da yaren duniya wanda kowa zai iya fahimta. Muna ba mahalarta shirin darussa daban-daban. Tare da duban tunani na jiki (nau'in jiki), mutum, kwance, yana mai da hankali kan abubuwan da ke cikin kowane bangare na sa. A cikin zaman zuzzurfan tunani, ana ba da hankali ga abubuwa daban-daban: numfashi, sautuna, tunani, hotuna na tunani. Hakanan muna da al'adar annashuwa mara kyau, wanda kuma ake kira "buɗewa" ko "kwanciyar hankali." Masanin falsafa dan Indiya Jiddu Krishnamurti ne ya fara gabatar da shi. A horonmu, zaku iya koyan motsi da hankali - tafiya da yin yoga - da ci da sani. Ayyukan da suka fi dacewa suna taimaka mana mu koyi haɗawa da fahimtar gaskiya a bayyane kuma marar yanke hukunci a kowane lokaci na rayuwar yau da kullum: lokacin da muke sadarwa tare da yara da iyali, yin sayayya, tsaftace gida, wasa wasanni. Idan ba mu ƙyale maganar ɗaya ta mu ta raba hankalinmu ba, za mu ci gaba da lura da duk abin da muke yi da kuma gogewa. Daga ƙarshe, ita kanta rayuwa ta zama aikin tunani. Babban abu shine kada ku rasa minti ɗaya na kasancewar ku, don ci gaba da jin halin yanzu, cewa "nan da yanzu".
Wadanne cututtuka na iya taimakawa tunani?
Jerin irin waɗannan cututtuka suna girma a kowane lokaci. Amma yana da mahimmanci abin da muke nufi da magani. Shin mun warke ne sa’ad da muka dawo da yanayin jikinmu kamar yadda yake kafin rashin lafiya ko rauni? Ko kuma sa’ad da muka koyi yadda za mu yarda da yanayin yadda yake, kuma, duk da matsalolin, mu yi rayuwa da ta’aziyya mafi girma? Waraka a ma'ana ta farko ba koyaushe take yiwuwa ba koda da sabbin hanyoyin maganin zamani. Amma za mu iya ɗaukar hanya ta biyu zuwa waraka a kowane lokaci yayin da muke raye. Wannan shine abin da majiyyata ke koya daga gogewa lokacin da suke aiwatar da shirinmu ko wasu dabarun ilimin likitanci da na tunani. Mun tsunduma cikin abin da ake kira magani mai aiki, wanda ke ƙarfafa majiyyaci don kansa ya fara hanyar jin daɗi da lafiya, dogaro da ikon jiki don sarrafa kansa. Koyarwar tunani hanya ce mai amfani ga jiyya ta zamani.
Tunanin Fadakarwa a Rasha
"Hanyar John Kabat-Zinn ta dogara ne akan bincike na kimiyya na asali a fannin ilimin likitancin jiki," in ji Dmitry Shamenkov, PhD, shugaban aikin bincike "Mai kula da Lafiya mai hankali".
“A gaskiya ma, waɗannan binciken sun dogara ne akan ayyukan fitattun masana kimiyyar lissafi na Rasha kamar Pavlov ko Sechenov. Sun tabbatar da mahimmancin ikon mutum na yin tasiri a cikin tsarin jijiyarsa na iya zama don samun lafiya. Kayan aiki na asali don wannan, bisa ga Kabat-Zinn, shine abin da ake kira sani - ji, tunaninmu, ayyuka - wanda ya ba da damar mutum ya ji daɗi da jikinsa, yana taimakawa hanyoyin sarrafa kansa. Idan kun mallaki basirar irin wannan aikin akan kula da lafiyar ku, gami da ta hanyar rage damuwa mai hankali, farfadowa zai yi sauri da sauri. A cikin waɗancan asibitocin na ƙasashen waje inda suka fahimci mahimmancin wannan hanyar, yana yiwuwa a sami sakamako mai ban mamaki a cikin maganin cututtukan koda da rikitarwa (nauyi da jijiyoyin jini, cututtukan rigakafi da cututtukan rayuwa kamar su ciwon sukari mellitus). Abin takaici, wannan hanyar ba ta saba da likitancin Rasha ba: a yau na san aikin daya kawai don ƙirƙirar irin wannan cibiyar rage damuwa a Moscow.
Sharhi daga Andrei Konchalovsky
Tunani a cikin raina shine abu mafi mahimmanci, domin yana daga cikin hanyar zuwa babban matsayi na ruhaniya na mutum. Don yin zuzzurfan tunani, mahimmin ra'ayi shine "tattara", lokacin da sannu a hankali ka kashe duniyar waje daga kanka, shigar da wannan yanayi na musamman. Amma ba shi yiwuwa a shiga cikinta kawai ta wurin zama tare da rufe idanu. Don haka za ku iya zama na sa'a ɗaya ko biyu - kuma har yanzu kuna tunanin ci gaba: "Me zan yi daga baya, gobe ko a cikin shekara?" Krishnamurti ya yi magana game da tunani mai yawan magana. Ƙwaƙwalwarmu tana magana - an tsara shi sosai, yana haifar da wasu tunani a kowane lokaci. Don keɓanta tunani, ana buƙatar ƙwaƙƙwaran ƙoƙari na son rai. Wannan shi ne kololuwar kamun kai. Kuma ina kishin wadanda za su iya. Domin ni kaina ban ƙware ba - Ina tsalle cikin wawayen zance na kwakwalwa!
A gaskiya ma, kuna ba da shawarar sabon tsarin kula da cutar da marasa lafiya?
Ee, a cikin jiyya muna ba da fifiko ga ra'ayoyin hankali da kulawa, wanda ya dace da ka'idodin Hippocrates. Wadannan ka’idojin da’a na likitanci ne suka kafa harsashin maganin zamani. Amma kwanan nan, ana mantawa da su sau da yawa, saboda an tilasta wa likitoci ganin yawancin marasa lafiya a lokacin aikin su.
Shin kai da kanka ka ga fa'idar yin bimbini?
Wadanda suka yi da kansu ne kawai za su iya koya wa wasu tunani da sani. Tunani ya canza rayuwata. Idan ban fara yin bimbini ba a 22, ban sani ba ko zan rayu a yau. Yin bimbini ya taimake ni in kasance da jituwa tsakanin fannoni dabam-dabam na rayuwata da kuma halina, ya ba ni amsar tambayar: “Me zan iya kawowa duniya?” Ban san wani abu mafi kyau fiye da tunani don taimaka mana mu san kanmu sosai a halin yanzu a cikin rayuwarmu da dangantakarmu - komai wahalarsa wani lokaci. Sanin kansa yana da sauƙi, amma yana da wuya a samu. Aiki ne mai wahala, amma me kuma ake nufi da shi? Rashin ɗaukar wannan aikin yana nufin rasa mafi zurfi da farin ciki a rayuwarmu. Yana da sauƙi don ɓacewa a cikin ginin tunanin ku, rasa cikin sha'awar zama mafi kyau ko kasancewa a wani wuri - kuma ku daina fahimtar mahimmancin lokacin.
Ya zama cewa tunani hanya ce ta rayuwa kuma mafi rigakafi fiye da magani…
A'a, ban da gangan ba na faɗi cewa abubuwan warkarwa na tunani an tabbatar da su sosai - ba za a iya gane shi a matsayin magani ba a ma'anar kalmar. Tabbas, yin zuzzurfan tunani yana da tasirin rigakafi: ta hanyar saba da kanku don sauraron jin daɗin ku, yana da sauƙin jin cewa wani abu ba daidai bane a cikin jiki. Bugu da ƙari, tunani yana ƙarfafa tsarin rigakafi kuma yana ba mu ikon samun cikakkiyar kwarewa kowane lokaci na rayuwarmu. Ƙarfin lafiyar jiki da tunanin mu, mafi kyawun jure wa damuwa da tsayayya da tsarin cututtuka da sauri mu murmurewa. Lokacin da nake magana game da tunani, ina nufin inganta lafiya a tsawon rayuwa, kuma burin mutum yana canzawa a kowane mataki na rayuwa ...
Akwai contraindications don yin zuzzurfan tunani?
Da kaina, zan ce a'a, amma abokan aikina suna ba da shawara game da yin tunani a cikin yanayin baƙin ciki mai tsanani. Sun yi imanin cewa zai iya ƙarfafa ɗaya daga cikin hanyoyin da ke cikin damuwa - "tauna" tunani mai ban tsoro. A ra'ayi na, babbar matsalar ita ce motsa jiki. Idan yana da rauni, to, tunani mai zurfi yana da wuya a yi aiki. Bayan haka, yana buƙatar canji mai mahimmanci a salon rayuwa: dole ne mutum ba kawai keɓe lokaci don motsa jiki na tunani ba, har ma ya horar da wayar da kan jama'a a rayuwar yau da kullun.
Idan tunani yana taimakawa sosai, me yasa ba a amfani da shi a aikin asibiti da asibiti?
Ana amfani da zuzzurfan tunani, kuma a ko'ina! Fiye da asibitoci da asibitoci 250 a duniya suna ba da shirye-shiryen rage damuwa ta hanyar tunani, kuma adadin yana ƙaruwa kowace shekara. Ana amfani da hanyoyin da suka dogara da tunani sosai a yawancin Turai. An yi amfani da su a magani shekaru da yawa, kuma kwanan nan masana ilimin halayyar dan adam sun zama masu sha'awar su. A yau, ana koyar da hanyar a sassan kiwon lafiya na manyan jami'o'i kamar Stanford da Harvard. Kuma na tabbata wannan shine farkon.
* Bincike ya fara (tun 1979) kuma ya ci gaba a yau ta hanyar masana kimiyya a Jami'ar Massachusetts Stress Reduction Clinic a Amurka (a yau Cibiyar Tunani a Magunguna, Kula da Lafiya da Al'umma): www.umassmed.edu