Dukkanmu muna amsawa ga canji ko ƙalubale kuma damuwa shine abin da ya dace da lafiya, amma dole ne mu sami dabarun sarrafa damuwa wanda ke ba mu damar sarrafa wannan halayen kuma don haka ba zai shafi lafiyarmu ba.
Sanin dabaru daban-daban don guje wa wannan halayen
Menene dabarun sarrafa damuwa?
Dabaru ne da ake amfani da su wajen tantance hanyoyin da suke bi wajen fuskantar yanayi mai cike da damuwa, suna taimakawa wajen fuskantar matsalolin da ba su dace ba da ake haifarwa yayin da muka gabatar musu da dabarun da za su ba mu damar yin tunanin yadda za a magance matsalar ko rikici da aka gabatar, cikin kwanciyar hankali da lafiya.
A wani lokaci a rayuwarmu, dukkanmu mun ji damuwa game da yanayin mutum ko aiki wanda ba mu iya warwarewa ko warwarewa a lokacin, wannan, idan ba a kula da shi ba a lokacin da ya faru, mutane da yawa abin ya shafa ta yadda ba za su iya ci gaba da harkokinsu na yau da kullum ba.
Ga dukkan abubuwan da ke sama, yana da mahimmanci a san cewa damuwa yana da matukar illa ga lafiyar hankali da ta jiki, yana haifar da matsaloli kamar hawan jini, rashi na ciki, ciwon kai, damuwa, damuwa, da sauransu. Saboda haka, yana da muhimmanci a san da dabarun sarrafa damuwa don sarrafa yadda ya kamata da kuma guje wa waɗannan matsalolin.
Wadannan fasahohin suna ba ka damar magance matsalolin da ake haifar da su a kowace rana, suna taimakawa wajen sarrafa rashin jin dadi ta hanyar rashin samun amsoshin nan da nan game da yadda za a fuskanci yanayi ko rikici.
Da farko, muna so mu ba ku wasu ra'ayoyi na asali game da wannan al'ada kuma lafiyayyen amsa ga wani canji ko ƙalubalen da muka yi imani ba za mu iya ɗauka ba, amma idan ba a kula da shi cikin lokaci ba, yana iya zama cuta kuma don haka yana haifar da mummunan sakamako ga lafiyarmu.
WHO ta bayyana damuwa da "Saitin halayen halayen jiki wanda ke shirya kwayoyin halitta don aiki. Don haka, ana ɗaukarsa a matsayin martani na halitta ga kowane canji a rayuwarmu, duk da haka, akwai wasu abubuwan da dole ne mu yi la’akari da su:
- Eustress: Kunna jikin mutum ne wanda ake buƙata don kaiwa ga nasara ƙarshen wasu yanayi masu rikitarwa. An kuma san shi da damuwa mai kyau.
- Damuwa: Su ne sakamakon da yanayin da ya wuce kima wanda ya wuce ikon mutum, yana haifar da fushi da damuwa ta hanyar rashin sanin yadda za a sarrafa halin da ake ciki. Har ila yau ana kiran damuwa mara kyau.
Nau'in damuwa
Akwai nau'ikan damuwa guda uku waɗanda zasu iya shafar rayuwarmu ta yau da kullun kuma suna iya faruwa a yanayi daban-daban:
- Matsanancin Damuwa: Yana da classic irin danniya a cikin mutane, shi ne samar da daban-daban nauyi na kusa da da kuma mafi yiwuwa nan gaba yanayi ko yanayi. Ana iya sarrafa shi daidai lokacin da aka gabatar da shi a cikin ƙananan allurai, tun da suna taimaka maka kunna kanka da kuma warware matsalolin da suka taso yadda ya kamata, amma lokacin da ya karu, ana haifar da jin gajiya a cikin jiki.
- Episodic matsananciyar damuwa: Irin wannan damuwa yana bayyana kansa a lokacin da ake samun damuwa marar katsewa, domin yana sa mutane su ga bala'in kamar yana kusa da kusa, wato, suna tsammanin cewa komai zai yi mummunan rauni a kowane yanayi da aka gabatar.
- Na kullum: Yana faruwa a cikin lokaci mai tsawo kuma yana da gajiyar damuwa, saboda yana bugun masu fama da shi kowane lokaci.
Dalilan damuwa
Akwai dalilai da yawa na damuwa a cikin mutane, amma ana iya siffanta su ta hanyoyi biyu:
- Exogenous: Muhalli, hayaniya masu ban haushi, canjin yanayin zafi da abinci, da sauransu.
- Na ƙarshe: Jiki ne ke samar da shi, kamar takaici, damuwa da kima na motsin rai. Yin tunanin yanayi ko abubuwan da zasu iya haifar da damuwa lokacin da sau da yawa ba haka ba.
Generation na danniya a wurin aiki
- Aikin da ke haifar da babban ƙoƙari kuma tare da babban matakin wahala.
- Ayyukan babban nauyi ga mutum guda.
- Rashin himma da kirkire-kirkire.
- Hadadden yanke shawara.
- Canje-canjen fasaha na kwatsam waɗanda ba za a iya sarrafa su sosai ba.
- Rashin ƙirƙirar tsarin rayuwar aiki.
- Barazanar aiki.
alamun damuwa
- A matakin fahimi-subjective: Halin damuwa, rashin tsaro, wahalar yanke shawara, tsoron abin da ba a sani ba, tunani mara kyau ga kanmu da yadda muke aikatawa ga wasu, tsoron rashin sanin yadda za mu iya nuna iyawarmu, tsoron rasa iko, wahalar mai da hankali da tunani.
- Matsayin Jiki: Yawan zufa, tashin hankali na tsoka, bugun zuciya, rawar jiki, saurin bugun zuciya, rashin jin dadin ciki da na ciki, wahalar numfashi, rashin samar da iska, ciwon kai akai-akai, dizziness, da sauransu.
- Motor: Yawan shan taba, ci ko shan barasa, ƙwaƙƙwaran jijiyoyi, motsi maras manufa, tuntuɓe, sha'awar yin kuka marar karewa, zama gurguje.
Gudanar da damuwa
Don samun lafiyayyen hankali da jiki, dole ne mu magance matsalolin da muke fuskanta kowace rana. Tare da taimakon dabarun sarrafa damuwa za mu iya magance halayen da jiki ke nunawa a kowane yanayi na damuwa.
Kowace kwayar halitta ta bambanta, saboda haka, suna amsawa daban-daban da juna a kowane yanayi, wasu suna da halayen ilimin lissafi, tunanin mutum, fahimta da halayyar hali kamar yadda muka yi bayani a cikin sakin layi na baya.
Kuma, idan ba su san yadda za su rike su ba, za su iya haifar da bayyanar cututtuka daban-daban kuma suna iya zama na yau da kullum kuma suna haifar da gajiyar psychosomatic. A ƙasa za mu gabatar da wasu fasahohin da dole ne mu yi amfani da su don sarrafa damuwa.
Yi aikin motsa jiki
Kula da kyakkyawan yanayin jiki yana da ban mamaki don rigakafin damuwa, saboda haka wajibi ne a yi motsa jiki akai-akai don ƙara ƙarfin juriya na jikin mutum, don magance tasirin damuwa, yana taimakawa wajen hutawa mafi kyau da kuma janye hankali daga matsalolin tunani.
Duk wani motsa jiki na motsa jiki yana motsa jiki kuma yana taimakawa wajen inganta ƙarfin jiki na kowane mutum kuma don haka yana da kyakkyawan yanayi don magance damuwa, ƙara yawan cututtukan zuciya, numfashi da ayyukan rayuwa.
Daga cikin atisayen motsa jiki da muke ba ku shawarar yi don samun lafiyayyen hankali kuma kada ku shiga cikin matsaloli akwai: yoga a cikin kowane nau'insa, yin motsa jiki na pilates, koyon amfani da reiki, motsa jiki da natsuwa ta hankali, numfashi da yin ƙarfi sosai. motsa jiki na jiki kamar na zuciya da jijiyoyin jini, dagawa nauyi, ninkaya, wasannin motsa jiki, da sauransu.
Da zarar kun sami motsa jiki, Ina gayyatar ku ku ziyarci hanyar haɗin yanar gizon don ku san Bishiyar yanke shawara, don mafi kyawun tsara ayyukanku game da rayuwar ku ko kamfani a gaba ɗaya ko ta musamman.
Daidaitaccen abinci
Doug Larson ya ce:Tsawon rayuwa zai karu ta hanyar tsalle-tsalle da iyakoki idan kayan lambu suna wari mai kyau kamar naman alade." KUMAWannan yana nufin cewa idan muka haɓaka halaye masu kyau na cin abinci waɗanda ke taimaka mana samun isasshen yanayin abinci mai gina jiki, za mu iya hana illolin da damuwa ke haifarwa.
Misalin cin abinci mai kyau da za mu iya ambata shi ne abinci na Bahar Rum, tun da yake ya ƙunshi hadaddun bitamin da yawa waɗanda ke taimakawa wajen tabbatar da daidaito a cikin abincinmu. kitse, 'ya'yan itatuwa, hatsi, kifi da nama maras kyau su ma suna nan.
Rashin hankali na tsari
Dabarar ce da ke ba da damar gudanar da ayyuka masu alaƙa da damuwa ko tsoro waɗanda ke haifar da yanayi daban-daban masu haɗari ga mutane, wanda ya ƙunshi aiwatar da hutun ci gaba na Jacobson. Inda aka horar da mutum don yin jerin motsa jiki na motsa jiki-na shakatawa, yana ba da damar sanin yanayin tashin hankali da wani sashe na jiki ke da shi kuma ta haka zai iya shakatawa wurin da aka faɗi lokacin da tashin hankali ya sake faruwa.
maganin damuwa
Wannan dabarar tana aiki ne a bangaren fahimi da halayya, inda aikinta ya yi kama da wanda muka nuna muku a baya. A wannan yanayin, ta hanyar numfashi da dabarun shakatawa, ana amfani da su don shakatawa da tashin hankali da ke haifar da duk wani yanayi na damuwa da aka gabatar, inda mutum ya yi jerin sunayen inda yanayi mafi girma ya bayyana.
ayyukan shakatawa na jiki
Gudanar da motsa jiki na shakatawa yana ba da haɗin kai tsaye tsakanin jiki da tunani, yana taimakawa wajen samun daidaito da daidaituwa tsakanin tashin hankali na tunani da na jiki.
Wannan yana nufin cewa ba za ku iya samun kwanciyar hankali a jiki ba yayin da kuke fama da damuwa na tunani. Sabili da haka, waɗannan fasahohin suna taimaka wa mutane su koyi rage ko ma kawar da tashin hankali ta hanyar shakatawa ta jiki, ko da lokacin da yanayin da ke haifar da damuwa yana nan.
sarrafa numfashi
Yin al’adar sarrafa numfashi a kullum yana taimaka wa jikin ɗan adam ya kasance yana samun isasshiyar hanyar numfashi a ko da yaushe, ta yadda idan yanayin damuwa ya faru, mutum yakan sarrafa numfashin sa kai tsaye kuma ta haka ne ya tafiyar da yanayin da aka gabatar daidai.
Dole ne mu tuna cewa yanayin da ke haifar da damuwa yana haifar da hanzarin numfashi, wanda ke rinjayar iya aiki na huhu, yana haifar da rashin iskar oxygen zuwa kwakwalwa da karuwa a cikin jiki gaba ɗaya.
Amma sarrafa numfashi da sane, ko da ba mu da yanayi na damuwa, yana taimaka mana mu sanya numfashi ta atomatik lokacin da ya faru.
Yin zuzzurfan tunani ko kwanciyar hankali
Yin zuzzurfan tunani wani aiki ne da ake aiwatar da shi don sarrafa hankali da jiki, wanda ya ƙunshi mutum yana mai da hankali kan sha'awarsa ga wani abu na zahiri ko kalma, magana ko ma numfashi iri ɗaya don rage kowane tunani zuwa ƙarami. wanda ke haifar da karkarwa ko haifar da tashin hankali.
Wannan aikin yana taimakawa wajen rage damuwa da damuwa, kamar yadda yake haifar da jin dadi na tunani kuma yana taimakawa hankali ya kwantar da hankali daga tunani da yawa, mai kyau ko ma mara kyau.
Yana da matukar amfani ga jiki saboda yana haɓaka daidaituwar motsin rai, yana taimakawa wajen cimma yanayin cikakken hankali da kwanciyar hankali, fuskantar duk wani yanayi da ya taso.
Biofeedback
Biofeedback yana daya daga cikin dabarun sarrafa damuwa wanda yake so ya sarrafa shi a cikin yanayin ilimin lissafi, yana barin mahalarta don samun ikon kansu akan wasu ayyuka da abubuwan da suka faru na halitta.
Wato horo na son rai ya kunshi karantar da mutum, ta hanyar tunani, wasu hanyoyin nazarin halittu, samar masa da bayanai daban-daban wadanda suke taimaka masa wajen sarrafa wadannan hanyoyin, sannan kuma horar da shi yadda ya kamata kan kula da yanayin al'ada da ke tasowa.
Dabarun sarrafa damuwa da kamun kai
Wannan dabarar ta ƙunshi tabbatar da cewa mutum zai iya sarrafa halayensa ta hanyar horar da shi don sanin yadda zai iya tafiyar da yanayi daban-daban da ke tare da shi, duka zuwa abubuwan da suka gabata da kuma halinsa a cikin yanayi.
Samun ikon sarrafa waɗannan hanyoyin yana taimaka mana mu sami ikon sarrafa halayenmu da aka haifar a cikin yanayin damuwa, ba kawai ga waɗanda suka haifar da matsala ba, har ma don iya tsammanin yiwuwar halayen matsala.
Tallafin zamantakewa
Samun kyakkyawar alaƙar zamantakewa tare da daidaikun mutane masu tunani mai kyau da kuma ikon warware rikice-rikice ta hanyar lafiya yana taimakawa wajen samun ingantaccen daidaitawa da haɗin kai a zahiri.
Don haka, ya kamata ku kasance da dangantaka da mutanen da ke taimaka muku fuskantar matsaloli ta hanyar hankali da haƙuri, inda kuke gudanar da raba rikice-rikice kuma wataƙila ku sa ku ga cewa matsalolin ba su da girma kamar yadda hankali ke son gaskatawa.
Hankali da ban dariya mai kyau
Tushen nishaɗi mai daɗi da ƙwarin ƙwazo mataki ne mai ban sha'awa don guje wa irin waɗannan yanayi ko kuma kawar da su idan sun taso.
Samun kyakkyawan hali game da rayuwa yana taimaka mana ganin abubuwa ta fuskoki daban-daban, wanda zai iya ba da gudummawa ga gano hanyoyin magance rikice-rikicen da damuwa ke haifarwa.
Hanya ɗaya da ke ɗauke da hankali ita ce tafiya kowace rana zuwa wurare daban-daban, saduwa da abokai, yin wasanni, zuwa fina-finai ko wasan kwaikwayo, da dai sauransu.
Dabarun Hankali
Son dabarun sarrafa damuwa da ake amfani da shi wajen canza tunanin mutane, wato yana sake fasalin tunani mara kyau ko mara kyau dangane da yanayi daban-daban da ke tasowa a cikin mutum don tallafa musu, baya ga sake fasalin wadannan tunani.
Dabaru don sarrafa damuwa da warware matsala
Ana haifar da matsala lokacin da ba a iya samun ingantacciyar mafita ga wani yanayi. Idan akai-akai kasa samun mafita ga wata matsala, sai ya zama rashin jin daɗi na yau da kullun, wanda ke haifar da yanayi na damuwa, yana haifar da damuwa da rashin ƙarfi ta hanyar rashin samun mafita, yana da wuya a sami sabbin hanyoyin magance.
Ta hanyar waɗannan dabarun warware matsalolin, muna ƙoƙarin taimaka wa mutane su yanke shawarar abin da ya dace da duk wani yanayi da ya taso, wanda ya ƙunshi:
- Gano yanayin matsala a fili, daidai kuma a takaice.
- Binciken hanyoyin magance matsalar daga mahangar mabambanta.
- Ƙimar nazarin hanyoyin mafita don zaɓar mafi dacewa.
- aiwatar da matakan magance matsalar
- Samun sakamako lokacin aiwatar da matakan mafita da aka zaɓa.
Horon dagewa
Ta hanyar wannan fasaha, girman kai yana haɓaka kuma yana yiwuwa a guje wa duk wani martani ga yanayin irin wannan.
Wannan dabarar ta kunshi ingiza mutum ya zama mutum mai dagewa, inda karfinsa na sadarwa a gaban wasu ta fuskar bayyana motsin zuciyarsa, sha’awarsu da bukatunsu ta hanya mai ma’ana, ta yadda za a guje wa rashin fahimta a kowane hali.
Manufar ita ce cimma manufofin da aka tsara tare da mutunta sauran ra'ayoyin mutanen da ke kewaye da shi.
ikon sallah
