Yadda za a rabu da baƙin ciki

Wadatacce

• 1. Motsa jiki
• 2. Tunani
• 3. Ilimin halin dan Adam
• 4. Cin abinci mai kyau
• 5. Ayyuka yoga
• 6. Ayyukan hutu
• 7. Nemi taimako daga likita

Akwai wasu hanyoyi da zasu iya taimakawa don kawar da damuwa, kamar yin wasu motsa jiki, yin tunani, yin psychotherapy, samun abinci mai ƙoshin lafiya, yin yoga da nishaɗin nishaɗi.

Lokacin da baƙin ciki ya daɗe na dogon lokaci kuma ya zama baƙin ciki a koyaushe, yana da muhimmanci a nemi taimako daga likitan ƙwaƙwalwa, kamar yadda a cikin waɗannan lamuran ya zama dole a yi amfani da magunguna.

Bugu da kari, wannan jin yana da nasaba da damuwa da damuwa kuma yana haifar da wasu alamomi na zahiri kamar su gumi a hannu, gajiya, bugun zuciya, ciwon ciki, matsaloli tare da maida hankali, bacin rai da rashin bacci. Duba yanayin damuwar ku.

Don haka yana da mahimmanci a san ƙarin abin da za a yi don kawar da baƙin ciki, kamar:

1. Motsa jiki

Aikin motsa jiki yana haɗuwa da raguwar alamun alamun damuwa kuma, sakamakon haka, cikin wahala, saboda sakin abubuwa kamar su dopamine, serotonin da endorphins waɗanda ke da alaƙa da walwala da jin daɗi. Bugu da ƙari don rage jin daɗin damuwa, motsa jiki yana taimakawa sassauƙa tsokoki da sauƙaƙe raunin jiki da ciwo.

Da farko yana iya zama kamar mai wahala ne kuma yana da rauni, saboda haka yana da muhimmanci a fara da 'yan mintoci kaɗan na motsa jiki a rana, tsakanin minti 10 zuwa 15 kuma a nemi wani nau'in motsa jiki da ke da daɗi, yana iya tafiya ko ya keken keke. Wasu halaye na yau da kullun na iya taimakawa wajen motsa jiki, kamar hawa matakala maimakon ɗaukar lifta, yin kiliya a nesa, tafiya da kare, har ma da rawar rawa. Yayin da jiki ya saba da shi, lokacin aikin na iya ƙaruwa kuma ba da daɗewa ba fa'idodin zasu bayyana.

Ayyukan motsa jiki na yau da kullun suna kawo mahimman canje-canje ga jiki da tunani, haɓaka girman kai, bacci, ba da ƙarin kuzari da taimakawa shakatawa. Sabili da haka, matakin farko shine canza halayenku, nemi mutanen da ke kusa da ku waɗanda suke ƙarfafa ku kuma suke tare da ku, saboda aikin motsa jiki zai kasance aboki ne wajen rage baƙin ciki. Duba wasu fa'idodi na motsa jiki.

2. Tunani

Nuna tunani wata dabara ce da ake amfani da ita don mai da hankali ga kan ka, ta hanyar sarrafa numfashin ka, rage abubuwan da ke dauke hankali da nutsuwa, da taimakawa kwantar da hankali. Yahankali nau'in tunani ne wanda zai iya taimakawa wajen rage jin zafin rai, kamar yadda yake taimaka wa mutum ya magance mafi kyawun tunanin sa ta hanyar kulawa da cikakken wayewa, ma’ana, ya zama mai mai da hankali ga ayyukan yau da kullun.

Yawancin lokaci da hankali, ana amfani dashi don fahimtar halayen hankali a kowane aiki, walau a wurin aiki, ayyukan gida, ko yayin motsa jiki. Ba lallai ba ne koyaushe kasancewa cikin takamaiman wuri don aiwatar da hankali, saboda ra'ayin shine a kula da duk wani aikin da kake yi. Nemi ƙarin game da darussan hankali.

3. Ilimin halin dan Adam

Lokacin da damuwa ta ɗauki lokaci mai tsawo kuma ba ta wucewa cikin sauƙi, ya zama dole a nemi taimako daga masanin halayyar dan Adam don yin ilimin psychotherapy. Psychotherapy wata dabara ce da aka yi amfani da ita daga tattaunawar kuma tana taimakawa wajen koyo game da ji, tunani da halaye, wato, masanin halayyar ɗan adam ta hanyar magana yana taimaka wa mutum ya san da haɓaka ƙwarewa don fuskantar matsaloli da yanayi na damuwa.

Akwai nau'ikan tabin hankali iri-iri, ya danganta da kusancin kowane masanin halayyar dan adam, amma gabaɗaya dukkan hanyoyin suna taimakawa ne wajen neman sabbin hanyoyin fahimtar da jure baƙin ciki.

4. Cin abinci mai kyau

Jin baƙin ciki kusan a koyaushe yana da alaƙa da alamun alamun damuwa, don haka ɗabi'un cin abinci waɗanda ke taimakawa sarrafa damuwa na iya haifar da rage damuwa. Yana da mahimmanci a kiyaye abinci mai wadataccen hatsi, kayan lambu da 'ya'yan itace, da rage abinci waɗanda ke da yawan sukari da mai, saboda suna da alaƙa da jin tsoro.

Wasu abubuwan da aka samo a cikin wasu abinci na iya taimakawa rage tasirin tashin hankali ta hanyar rage damuwa, kamar su:

• Omega 3: yanzu a cikin tuna, kifin kifi, sardines da flaxseed;
• Magnesium: ana iya samun sa a kirji, ayaba, almond, hatsi;
• Vitamin B: samu a cikin kifi, hanta, plum da hazelnut;
• Vitamin C: samu a lemun tsami, lemu, abarba da acerola;
• Gwadawa: yanzu a cikin kwai, kaji, farin kabeji da kifin kifi.

Sauran abubuwa ana iya ɗaukarsu masu kwantar da hankali na halitta, kamar su chamomile, lemun tsami, man shanu, mai son rai, valerian da taimako don rage baƙin ciki, ana yawan amfani da shi a cikin shayi ko tsarin kwalliya, amma koyaushe yana da mahimmanci a sami babban likita, likitan mahaukata da phytotherapist, kamar yadda suke sune waɗanda zasu nuna madaidaicin kashi da yawa don amfani. Duba ƙarin game da kwanciyar hankali na halitta.

5. Ayyuka yoga

Yoga wani saiti ne na motsa jiki da tunani wanda ke taimakawa don kawar da alamun tashin hankali da damuwa. Ya dogara da abubuwa uku kamar matsayi, numfashi da tunani kuma yana taimakawa wajen haɓaka daidaituwa, ƙarfin tsoka da haɓaka haɓaka motsin rai.

Yawanci ana yin sa ne da taimakon mai koyarwa kuma ana ba da shawarar ga kowane irin zamani, amma koyaushe yana da mahimmanci a tuntubi likita da farko, musamman idan kana da matsalar lafiya kamar su glaucoma da herniated discs. Duba a nan wasu fa'idodin yoga.

6. Ayyukan hutu

Ayyukan hutu suna da mahimmanci don rage tasirin baƙin ciki, saboda yana inganta jin daɗin rayuwa, farin ciki da annashuwa, musamman idan ana aiwatar da shi tare da abokantaka. Waɗannan ayyukan sun bambanta daga mutum zuwa mutum, kuma tare da wasu hanyoyin zasu iya taimakawa wajen kawar da damuwa da matsaloli, rage jin baƙin ciki. Wasu ayyukan nishaɗi na iya zama yawo a waje, sauraron kiɗan da aka fi so, zuwa gidan wasan kwaikwayo, kallon fim ko yin wasanni.

7. Nemi taimako daga likita

Tashin hankali ba zai tafi ba a wasu yanayi kuma ya kasance na dogon lokaci, idan wannan ya faru ya zama dole a nemi taimako daga likitan mahaukata. Sau da yawa, damuwa, tare da baƙin ciki, alama ce ta baƙin ciki kuma yana buƙatar magani tare da magunguna. San ko abinda kake ji bakin ciki ne ko damuwa.