Damuwa Na Yana Ci Gaba Da Ni. Taya Zan Iya Barci Ba Tare da Magani ba?

Gwada haɗawa da wasu lafiyayyun bacci masu kyau da dabarun shakatawa cikin aikinku na yau da kullun.

Hotuna daga Ruth Basagoitia

Tambaya: Damuwa da damuwar da nake ciki sun hana ni bacci, amma ba na son yin amfani da wasu magunguna don taimaka mini in yi barci. Me zan iya yi maimakon?

Nazarin ya kiyasta cewa kashi 10 zuwa 18 na Amurkawa suna gwagwarmaya don samun isasshen hutu. Rashin bacci na iya kara haifar da alamun damuwa, damuwa, da kuma cutar bipolar. A gefen juyi, samun karin bacci na iya inganta lafiyar kwakwalwarka.

Idan wannan yana kama da ku, gwada haɗa wasu tsabtar lafiyar bacci cikin ayyukanku na yau da kullun. Halin lafiyar lafiya na iya haɗawa da:

• iyakance yawan amfani da maganin kafeyin na rana
• motsa jiki yayin yini
• hana kayan lantarki kamar wayoyin komai da ruwanka da Ipad daga ɗakin kwana, kuma
• adana zazzabi a cikin ɗakin ku tsakanin 60 da 67 ° F (15.5 da 19.4 ° F)

Baya ga yin aikin tsabtace bacci mai kyau, likitocin mahaukata suna ba da shawarar haɗawa da dabarun shakatawa, kamar su yin zuzzurfan tunani, yoga mai gyarawa, da motsa jiki na motsa jiki cikin ayyukanku na dare. Wadannan darussan suna taimakawa wajen fitar da martanin jiki, wanda zai iya kwantar da hankulan tsarin juyayi.

Kuma a ƙarshe, yana da kyau a tattauna da likitan kwantar da hankali ko wasu ƙwararrun likitocin ƙwaƙwalwa game da damuwar ku. Rashin damuwa da ke tattare da damuwa na iya haifar da sababbin damuwa, kamar tsoron rashin samun damar yin bacci. Ayyukan motsa jiki na halayyar hankali na iya koya muku yadda ake ƙalubalantar waɗannan tunani, wanda zai iya sa damuwarku ta kasance mai sauƙi.

Juli Fraga tana zaune a San Francisco tare da mijinta, ‘yarta, da kuliyoyi biyu. Rubutun ta ya bayyana a cikin New York Times, Real Simple, da Washington Post, NPR, Kimiyyar Mu, da Lily, da Mataimakin. A matsayinta na masaniyar halayyar dan Adam, tana son rubutu game da lafiyar hankali da kuma koshin lafiya. Lokacin da ba ta aiki, tana jin daɗin cinikin ciniki, karatu, da sauraren kiɗa kai tsaye. Kuna iya samun ta akan Twitter.