Menene Damuwa Mai Girma Aiki?

Wadatacce

• Menene Damuwa Mai Girma Aiki?
• Menene Alamu da Alamomin Damuwa Mai Aiki?
• Alamomin Tunani na Damuwa Mai Aiki Mai Girma:
• Alamomin Jiki na Damuwa Mai Aiki:
• Shin Akwai Magani don Babban Damuwa?
• Suna da shi kuma ka daidaita shi
• Gwada Jiyya, Musamman CBT
• Yi Kadan
• Yi Aikin Waje
• Bita don

Duk da yake babban aiki da damuwa ba a zahirin ganewar asibiti ba ne, kalma ce da ake ƙara yin amfani da ita don bayyana tarin alamomin da ke da alaƙa da tashin hankali waɗanda ke iya zama nuni ga yanayin da ake iya ganowa.

Me yasa karuwar shahara? Dangane da yanayin lafiyar kwakwalwa, yana da ɗan “komo,” a cewar Elizabeth Cohen, Ph.D, ƙwararriyar ilimin ɗabi'a na asibiti a birnin New York. Sau da yawa fiye da haka, mutane za su fi son a ɗauke su a matsayin "babban aiki" maimakon kawai "gabaɗaya damuwa," in ji ta, wanda rabin raha ya ƙara, cewa mutane suna son "samun rashin lafiya wanda ke sa su yi kyau."

Ta wata hanya, wannan ɗan ɗan dokin Trojan ne; zai iya sa waɗanda ba sa shiga cikin lafiyarsu ta yau da kullun su duba ciki. Saboda har yanzu akwai kyama da ke rufe duk nau'ikan binciken lafiyar kwakwalwa, sha'awar nisantar da kai daga waɗannan yanayi na iya kawo cikas ga tunani na ciki da samun damar kula da lafiyar hankali, in ji Cohen. Amma, a gefe guda, lakabin "babban aiki" na iya samar da hanyar samun abokantaka, saboda a ɓangaren yadda aka tsara wannan yanayin. (Mai Alaka: Ciki Akan Maganin Ciwon Hauka Yana Tilasatawa Mutane Wahala Cikin Shiru)

Wannan ba yana nufin, duk da haka, cewa akwai “ƙarancin aiki” damuwa ko kuma duk wasu nau'ikan damuwa suna ƙarancin aiki. Don haka, menene babban tashin hankali mai aiki daidai? A gaba, masana sun rushe duk abin da kuke buƙatar sani game da yawan damuwa mai aiki, daga alamu da alamu zuwa magani.

Menene Damuwa Mai Girma Aiki?

Babban aiki damuwa shine ba ganewar asali na likita wanda aka gane ta hanyar Diagnostic and Statistical Manual of Mental Disorder (DSM), kasida na yanayin tunanin mutum da likitocin ke amfani da su don tantance marasa lafiya. Koyaya, yawancin masu aikin kiwon lafiyar kwakwalwa sun gane shi gabaɗaya azaman rukunin rikice -rikicen tashin hankali, in ji Cohen. GAD cuta ce ta tashin hankali da ke tattare da damuwa na yau da kullun, matsananciyar damuwa, da tashin hankali, koda lokacin da babu kaɗan ko babu abin da zai tsokane shi, a cewar Cibiyar Kula da Lafiyar Hauka ta ƙasa. Wannan saboda babban aiki damuwa shine ainihin "haɗin yanayi daban-daban da ke da alaƙa," in ji ta. "Yana da faranta wa mutane rai wanda galibi yana zuwa tare da tashin hankali na zamantakewa, amsoshin jiki da 'jiran sauran takalmin ya faɗi' bangaren GAD, da kuma rudani na rikicewar rikice-rikice (OCD)."

Ainihin, tashin hankali mai aiki shine nau'in damuwa wanda ke motsa wani ya zama mai haɓakar haɓaka ko haɓaka kamala, ta hakan yana haifar da sakamako mai kyau "mai kyau" (a cikin kayan duniya da zamantakewa). Amma wannan yana zuwa da ɗan tsadar tunani: yayin da suke aiki tuƙuru da ƙwaƙƙwafi don cimma kwatancen A+, a lokaci guda suna cikawa don fargaba (watau gazawa, watsi, ƙi) waɗanda ke kunna wutar, in ji Cohen.

Duk da haka, yana iya zama da wahala a tantance lokacin da mutum ke fama da matsananciyar damuwa-sosai, a zahiri, ana yawan kiran sa da "ɓoyayyen damuwa," a cewar ƙwararrun masana a nan. Wannan ya samo asali ne daga ɓangaren “babban aikin” ɓangaren tashin hankali mai aiki, wanda mutane ba sa yawan haɗuwa da cutar tabin hankali ko ƙalubalen lafiyar hankali. (Ko da yake, tunasarwar abokantaka, lafiyar hankali ta bambanta, kuma waɗannan yanayi ba su yi kama da kowa ba.)

"Sau da yawa, mutanen da ke da matsananciyar damuwa suna kama da taurarin duwatsu kuma suna nuna tarko na nasara," in ji masanin ilimin halin ƙwaƙwalwa na asibiti Alfiee Breland-Noble, Ph.D., darektan AAKOMA Project, ƙungiya mai zaman kanta da aka sadaukar don kula da lafiyar kwakwalwa da bincike. A wasu kalmomi, jama'a, rayuwa ta waje sau da yawa ana alama tare da aiki mai mahimmanci, nasara, da / ko kyakkyawar iyali da rayuwar gida - duk abin da ya fi dacewa da tsoro maimakon sha'awar: "tsoron rashin kwatanta da wasu. , tsoron faduwa a baya, ko tsoron tsufa, ”in ji Cohen. Waɗannan su ne mutanen da suka saba da "suna da shi duka" a saman, amma yana kama da, Instagram a cikin siffar mutum - kawai kuna ganin manyan abubuwan.

Kuma yayin da ciyarwar kafofin watsa labarun ke fara cika ƙarin abubuwan #nofilter (da kuma TG don hakan saboda screw 👏 the 👏 stigma 👏), al'umma suna ƙoƙarin ba da lada ga waɗanda ke da babban aikin damuwa, ta haka ne ya ci gaba da ci gaba da wannan nasara-ba komai-da -haduwar tunani.

Misali, ɗauki wanda, saboda damuwa ko fargabar ba sa yin abin da zai ishe su don farantawa maigidan su rai, ya shafe tsawon karshen mako yana aiki akan wani aiki. Daga nan sai su koma bakin aiki ranar Litinin gaba daya sun lalace kuma sun fita waje. Duk da haka, wataƙila maigidansu da abokan aikinsu sun yabe su, waɗanda ake kira "ɗan wasan ƙungiya," kuma an yaba su a matsayin wanda babu wani aiki da ya fi girma ko ƙarami. Akwai tarin tabbataccen ƙarfafawa don wannan halin tashin hankali wanda ba lallai bane lafiya ko sauti. Kuma, saboda haka, wanda ke da babbar damuwa zai iya ɗauka cewa yawan aikinsu, son kamala ne ke da alhakin nasarar su, in ji Cohen. "Amma, a zahiri, wannan hali yana barin su da tsarin su na juyayi suna jin kunya, a gefe, da kuma cikin yanayin damuwa." (Nau'in kamar ƙonewa.)

"Lokacin da kuka gano irin halayen da ke aiki, kuna maimaita su; kuna so ku tsira, a ƙarshe, kuma idan kun yi imani yana taimaka muku rayuwa, kun ƙara yin hakan," in ji Cohen. "Halayen da ke da alaƙa da babban aikin damuwa suna samun gaske, da gaske suna ƙarfafa ta duniyar da ke kewaye da ku."

Don haka, kamala, jin daɗin mutane, cin nasara, da wuce gona da iri - komai mummunan tasirin lafiyar kwakwalwa - a bayyane yake duk alamun damuwa mai girma. Tabbas, wannan shine kawai jerin abubuwan da zasu yiwu alamun damuwa mai girma aiki.Misali, ku ma kuna iya zama masu laifin neman afuwa a koyaushe, in ji Cohen. Fadin 'Yi hakuri,' ko kuma 'Yi hakuri na makara,' ana ganinta a matsayin mai hankali - amma a zahiri, kana kara matsawa kan kanku."

Amma ga sauran alamun tashin hankali mai aiki ...

Menene Alamu da Alamomin Damuwa Mai Aiki?

Wannan tambaya ce mai wahala don amsawa. Me ya sa? Domin, kamar yadda aka ambata a baya, tashin hankali mai aiki ba shine mafi sauƙin ganowa ko ganewa ba. Breman-Noble ya ce "matsakaicin mutum ba zai iya ganin yadda babban tashin hankali ke cutar da mutumin da ke tare da shi ba," in ji Breland-Noble, wanda ya kara da cewa ko da a matsayin kwararre, yana iya daukar wasu 'yan lokuta kafin a iya gano "girman girman mara lafiya. damuwa" idan yana da "babban aiki."

Menene ƙari, damuwa mai girma (da GAD don wannan al'amari) na iya kuma sau da yawa ya bambanta dangane da masu haƙuri da masu canji, kamar al'adun su. Wannan ya samo asali ne saboda gaskiyar cewa babban tashin hankali ba aikin bincike bane na asibiti kuma saboda rashin BIPOC a cikin karatun lafiyar kwakwalwa, in ji Breland-Noble, wanda a zahiri ya fara AAKOMA Project saboda wannan dalili. "Don haka, gabaɗaya, ban tabbata ba cewa mu a matsayin ƙwararrun ƙwararrun ƙwararrun ƙwararrun tunani muna da zurfin fahimtar cikakken tsarin gabatarwa kamar yadda ya shafi damuwa, gaba ɗaya, da tashin hankali mai aiki musamman," in ji ta. (Mai alaƙa: Samun dama da Tallafin Abubuwan Kiwon Lafiyar Hankali don Black Womxn)

Wancan ya ce, duka masana sun ce akwai wasu alamomin gabaɗaya na tashin hankali mai aiki.

Alamomin Tunani na Damuwa Mai Aiki Mai Girma:

• Haushi
• Rashin natsuwa
• Rashin hankali
• Damuwa, damuwa, damuwa
• Tsoro
• Matsalar maida hankali

Jikin jikin ku da na tunanin ku ɗaya ne, kuma alamun hankalin ku zai haifar da alamun zahiri (kuma akasin haka). Cohen ya ce "Jikunanmu ba su rabuwa kamar benayen asibiti," in ji Cohen. Don haka…

Alamomin Jiki na Damuwa Mai Aiki:

• Matsalar barci; wahalar tashi ko farkawa cikin firgici
• Gajiya ta kullum, jin kasala
• Ciwon ƙwayar tsoka (watau ƙwanƙwasawa, ƙulli a baya, muƙamuƙi mai raɗaɗi daga ƙwanƙwasawa)
• Ciwon kai na yau da kullun da ciwon kai
• Nausea cikin tsammanin abubuwan da ke faruwa

Shin Akwai Magani don Babban Damuwa?

Irin wannan ƙalubalen lafiyar kwakwalwa za a iya sarrafa shi gaba ɗaya, kuma sake maimaita halaye ko halaye gaba ɗaya ana iya cimmawa. "Yin aikin rage yawan damuwa da inganta kanku, duk da haka, tsari ne na yau da kullum kuma mai wuyar gaske; kamar duk lokacin da kuka sami damar fadawa cikin hali, dole ne ku yi akasin aikin," in ji Cohen.

Kamar yadda Cohen ya ce, damuwa mai girma shine "hanyar zama a cikin duniya; hanyar hulɗa da duniya - kuma duniya ba za ta tafi ba." Wannan yana nufin cewa idan kuna ma'amala da babban tashin hankali, kuna da "shekaru da shekaru na kwaskwarima don gyarawa," in ji ta. Ga yadda:

Suna da shi kuma ka daidaita shi

A cikin aikin Breland-Noble, tana aiki don "rage ƙyamar ta hanyar sanya suna da daidaita" damuwa, gami da tashin hankali mai aiki. hanyar rayuwa - amma kawai idan kuna suna kuma ku yarda da abin da kuke mu'amala da shi. "

Gwada Jiyya, Musamman CBT

Dukansu masana ilimin halayyar dan adam suna ba da shawarar ilimin halayyar halayyar hankali, wani nau'in ilimin halayyar ɗan adam wanda ke taimaka wa mutane ganowa da canza tsarin tunanin ɓarna, kuma, don haka, ƙwararren masani wanda zai iya jagorantar ku ta waɗannan dabarun har ma da sauran jiyya. "CBT ta mai da hankali kan tunanin da ke samun hanya kuma ta tura wannan kamala," in ji Cohen. "Idan kun ƙalubalanci tunanin ku, duk da haka, za ku iya ganin canje-canje a yadda kuke tunani da kuma, ta haka, yadda kuke aiki." (Karanta game da CBT, bincika ƙa'idodin lafiyar kwakwalwa, ko duba telemedicine idan kuna son ƙarin sani.)

Yi Kadan

"Ƙarancin alamar kai, ƙarancin amsawa ga imel da rubutu a kowane lokaci, rage ba da hakuri. Yi ƙasa ta hanyar ɗaukar tsattsauran ra'ayi kuma ku daina ingantawa - sai dai idan yana ingantawa don farin ciki ko don sauƙi," in ji Cohen. Tabbas, hakan ya fi sauƙi a faɗi fiye da aikatawa, musamman idan kun shiga al'adar kasancewa koyaushe. Don haka, ɗauki shawarar Cohens kuma fara jira 24 hours kafin dawo da imel ko rubutu (idan za ku iya, ba shakka). "In ba haka ba mutane suna tsammanin amsa nan take daga gare ku," wanda ke ci gaba da wannan yanayin mara lafiya na tashin hankali mai aiki. Ta kara da cewa "kuna son sakamako mai kyau, ba sakamako mai sauri ba; cewa kun san akwai fa'idar yin tunani da daukar lokaci," in ji ta.

Yi Aikin Waje

Magani baya - kuma bai kamata ba - a tsare shi zuwa alƙawarin mako -mako. Maimakon haka, ci gaba da dogaro kan abin da kuka tattauna kuma kuyi aiki akai a kowane zaman ta, faɗi, danna ɗan hutu yayin rana kuma kunna cikin kwakwalwar ku da jikin ku. A lokacin da aiki a kan inganta nata high-aiki tashin hankali halaye, Cohen gano cewa yin wannan tunani a karshen rana da safe taimaka mata gane lokacin da ta zahiri aiki mafi kyau vs. kawai aiki saboda daidai nasarar. “A ƙarshe, zan iya faɗi cewa idan zan karanta imel da ƙarfe 5 na yamma, zan ba da amsa ta wata hanya dabam fiye da yadda zan yi da safe. A cikin safiya, zan fi jin daɗi, in kasance da ƙarfin hali yayin da nake cikin tsakar dare, zan kasance mai son kai da neman gafara, ”in ji ta. (Duka biyun, tunatarwa, alamu ne ko alamun tashin hankali mai aiki.)

Wata hanya ta yin aiki da abin da ƙwararrun biyu ke kira "ci gaba da jimre wa aiki"? Kawai nemo ayyukan yau da kullun masu lafiya waɗanda kuke jin daɗi kuma “yana ba ku ƙarfi,” in ji Breland-Noble. "Ga wasu, wannan tunani ne, ga wasu addu'a, ga wasu, fasaha ce."

Bita don