Littattafai 12 da ke haskaka haske a kan damuwa

Wadatacce

• 'Cutar Cutar Bakin Ciki: Tsarin Matakai 6 Don Bugun Takaici Ba Tare Da Miyagun Kwayoyi ba'
• 'Hanya Mai Hankali Ta Cikin Bacin rai:' Yantar da Kanki Daga Jin Dadin Farin Ciki '
• 'Haɓaka zuwa sama: Amfani da swayar Neuroscience don Sauya Hanyar Cutar, ,aramar Canji a Lokaci'
• 'Maganin Cutar: Farin Ciki Ga Mutanen Da Ba Su Iya Tsayayyar Tunawa Mai Kyau'
• 'Bacin Cutar-Ciki, A dabi'ance: Makonni 7 don Gusar da Damuwa, Fadi, Gajiya, da Fushi daga Rayuwarku'
• 'Aljanin Rana Na Yau: Atlas na Bacin rai'
• 'Jin Dadi: Sabon Yanayin Yanayi'
• 'Canza kwakwalwarka, Canza rayuwarka'
• 'Bugawa da Bacin rai: Menene Maganin Bai Koyar da Ku ba kuma Magani Ba Zai Iya Baku ba'
• 'Cikakkiyar Masifa'
• 'Murna Cikin Murna: Littafin Ban Dariya Game da Mummunan Abubuwa'
• 'Spark: Sabon Kimiyyar Motsa Jiki da Kwakwalwa'

Mun haɗa da kayayyakin da muke tsammanin suna da amfani ga masu karatu. Idan ka siya ta hanyoyin yanar gizo a wannan shafin, zamu iya samun ƙaramin kwamiti. Ga tsarinmu.

Fiye da kawai jin rauni ko samun mummunan rana, ɓacin rai cuta ce ta yanayi wanda ke shafar hanyar da kuke tunani, aiki, da jin ku. Zai iya ɗaukar nau'i daban-daban kuma ya shafi mutane ta hanyoyi daban-daban.

Karanta game da ɓacin rai da yadda yake shafar mutane, da wane magani da canjin rayuwa ke inganta alamomin, da kuma yadda mutane da yawa zasu sami taimakon da suke buƙata. Akwai wadatattun albarkatu a wajen. Littattafai masu zuwa kowane ɗayan suna ba da hangen nesa na musamman.

'Cutar Cutar Bakin Ciki: Tsarin Matakai 6 Don Bugun Takaici Ba Tare Da Miyagun Kwayoyi ba'

Ba daidaituwa ba ne cewa yawan baƙin ciki ya tashi a cikin rayuwarmu ta zamani, mai saurin tafiya. A cikin "Cutar Cutar Baƙin ciki," Stephen Ilardi, PhD, ya tunatar da mu cewa hankulan mutane da jikinsu ba a tsara su don yin aiki da kyau ba tare da ƙarancin yanayin bacci da ɗabi'ar cin abinci da dogon lokacin aiki. Ya sake dawo da mu zuwa ga kayan yau da kullun, ta hanyar amfani da misalai na dabaru don yaƙar bakin ciki wanda ke tattare da mutane kamar Kaluli na Papua, New Guinea, waɗanda har yanzu fasahar zamani ba ta taɓa su ba. Shirinsa ya dogara ne da shekaru na binciken asibiti kuma ya ta'allaka ne da sauye-sauyen rayuwa.

'Hanya Mai Hankali Ta Cikin Bacin rai:' Yantar da Kanki Daga Jin Dadin Farin Ciki '

Mindfulness falsafar Buddha ce wacce ta faro kimanin shekaru 2,600 da suka gabata. Yanzu yana kamawa a cikin al'adun Yammacin Turai. Wannan saboda masana halayyar dan adam sunyi imanin fa'idodin lafiyar ƙwaƙwalwa na ainihi na iya zuwa ta numfashi da kasancewa a wannan lokacin. Marubutan "Hanyar Tunawa ta Hanyar Tunawa" sun bayyana yadda hankali ke aiki don yaƙar tsarin tunani mara kyau da kuma yadda zaku iya amfani dashi don taimakawa cikin damuwa.

'Haɓaka zuwa sama: Amfani da swayar Neuroscience don Sauya Hanyar Cutar, ,aramar Canji a Lokaci'

Akwai kimiyya a baya yadda bakin ciki ke aiki. A cikin littafinsa "The Upward Spiral," Masanin Ilimin Kimiyyar Kwakwalwa Alex Korb, PhD, ya yi bayanin tsarin da ke cikin kwakwalwarka wanda ke haifar da damuwa. Amfani da wannan bayanin, ya zayyano dabaru kan yadda zaka iya amfani da binciken binciken kwakwalwa don sake kwakwalwarka zuwa lafiyayyen tunani.

'Maganin Cutar: Farin Ciki Ga Mutanen Da Ba Su Iya Tsayayyar Tunawa Mai Kyau'

Wannan littafi ne na taimakon kai da kai ga mutanen da suka ƙi littattafan taimakon kai tsaye. Ba kowa aka haɗa shi da waya ba don amsa alƙawarin da zai haifar da sakamako mai kyau. "Maganin Magunguna" yana ɗaukar mafi wanzuwar hanya. Wannan littafin ya binciko yadda rungumar wasu mummunan ra'ayi da kuma kwarewa a wani bangare na rayuwa na iya zama mai daukaka.

'Bacin Cutar-Ciki, A dabi'ance: Makonni 7 don Gusar da Damuwa, Fadi, Gajiya, da Fushi daga Rayuwarku'

An ce kai ne abin da kake ci. Masanin abinci mai gina jiki Joan Mathews Larson, PhD, ya yi imanin rashin daidaito da nakasu ne ke haifar da damuwa da damuwa. A cikin "Rashin damuwa, a dabi'ance," tana ba da nasihu don warkarwa na motsin rai da shawarwari don abinci, bitamin, da ma'adanai don haɓaka lafiya da kiyaye ɓacin rai a bay.

'Aljanin Rana Na Yau: Atlas na Bacin rai'

Bacin rai ba yanayi ne na yanayi daya dace ba. A cikin "The Demon Noonday," marubucin Andrew Solomon ya bincika ta fuskoki da dama, gami da gwagwarmayar kansa. Koyi abin da ya sa ɓacin rai da jiyyarsa ke da rikitarwa bisa ga likitoci, masu tsara manufofi, masana kimiyya, masu yin magunguna, da mutanen da ke zaune tare da shi.

'Jin Dadi: Sabon Yanayin Yanayi'

Wasu halaye marasa kyau, kamar laifi, rashin tsammani, da ƙasƙantar da kai, sune makamashin baƙin ciki. A cikin "Jin Dadi," likitan kwakwalwa Dr. David Burns ya fayyace dabaru don taimakawa ficewa daga wadannan tsarin ta hanyar gane su da kuma mu'amala da su. Bugawa ta wannan littafin ta haɗa da jagora ga masu kwantar da hankali da ƙarin bayani kan zaɓuɓɓukan magani don ɓacin rai.

'Canza kwakwalwarka, Canza rayuwarka'

Kuna iya koyawa wani tsohon kare sabon dabaru kuma zaku iya horar da kwakwalwar ku, shima. Muna iya canza tunaninmu. Yana ɗaukar aiki kawai. A cikin littafinsa "Canza Kwakwalwarka," likitan kwakwalwa Dr. Daniel Amen yayi amfani da shaidun kimiyya don samar da "rubutun kwakwalwa" wanda zai taimaka maka sake motsa tunaninka. Don ɓacin rai, yana ba da nasihu don kashe mummunan tunani mara kyau (ANTs).

'Bugawa da Bacin rai: Menene Maganin Bai Koyar da Ku ba kuma Magani Ba Zai Iya Baku ba'

"Rushewar Bacin rai" yana ɗaukar hanyar da ta dace don ɗaukar bakin ciki. Richard O'Connor, PhD, masanin ilimin psychotherapist, ya mai da hankali kan ɓangarorin wannan yanayin waɗanda ke ƙarƙashin ikonmu: halayenmu. Littafin yana ba da nasihu da dabaru don yadda za a maye gurbin tsarin tunani da ɗabi'u masu ɓacin rai tare da hanyoyin lafiya.

'Cikakkiyar Masifa'

A cikin zamantakewarmu mai saurin tafiya, yana da sauƙi a manta da yawan damuwa da kuma babban tasirin da zai iya yi wa yanayinmu da lafiyarmu. "Cikakken Rayuwa Bala'i" yana koyar da halayen hankali don taimaka maka rayuwa a wannan lokacin da sauƙaƙa damuwar yau da kullun. Littafin ya haɗu da tunani da hanyoyin jiki, kamar tunani da yoga, don taimaka muku rage damuwa da inganta ƙoshin lafiya.

'Murna Cikin Murna: Littafin Ban Dariya Game da Mummunan Abubuwa'

"Furiously Happy" an samo shi ne daga marubucin Jenny Lawson na shekarun da ya fara gani tare da baƙin ciki da sauran yanayi. Duk da rayuwa tare da tsananin damuwa, Lawson ya sami damar samun haske a cikin duhu, kuma ta raba hakan ga masu karanta ta.

'Spark: Sabon Kimiyyar Motsa Jiki da Kwakwalwa'

Motsa jiki ba kawai zai sa ku dace ba kuma ya hana cutar zuciya. Haƙiƙa aboki ne mai ƙarfi a cikin yaƙi da baƙin ciki da damuwa. "Spark" yana bincika alaƙar jikin-mutum don bayyana yadda kuma me yasa motsawar motsa jiki ke da tasiri wajen rage alamomi daga yanayin tunani da yawa.

Mun zaɓi waɗannan abubuwa ne bisa ƙimar samfurorin, kuma mu lissafa fa'idodi ko rashin kowannensu don taimaka muku sanin wane ne zai fi dacewa a gare ku. Muna haɗin gwiwa tare da wasu kamfanonin da ke siyar da waɗannan kayan, wanda ke nufin Healthline na iya karɓar wani ɓangare na kudaden shiga lokacin da ka sayi wani abu ta amfani da hanyoyin haɗin da ke ƙasa.