Emma Stone Ta Bayyana Tafi-dabarun Dabarun Gudanar da Damuwa

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Idan kun kasance kuna ma'amala da damuwa yayin barkewar cutar coronavirus (COVID-19), ba ku kaɗai ba ne. Emma Stone, wacce ta kasance mai fa'ida game da gwagwarmayar rayuwarta tare da damuwa, kwanan nan ta raba yadda take kula da lafiyar kwakwalwarta cikin cuta - cutar amai da gudawa.

ICYDK, Stone a baya ya kasance a buɗe game da kasancewarsa "mutum mai matukar damuwa sosai" a baya. "Ina da yawan fargaba," kamar yadda ta fada wa Stephen Colbert akan Late Show baya a 2017. "Na amfana da babbar hanya daga farfadowa. Na fara a 7 (shekaru)."

Duk da yake Stone ya gaya wa Colbert cewa damuwa "koyaushe" zai kasance wani ɓangare na rayuwarta, da alama ta haɓaka lafiya, dabaru masu tasiri don sarrafa lafiyar kwakwalwarta tsawon shekaru. A cikin wani sabon bidiyo don kamfen na #WeThriveInside na Cibiyar Tunanin Yara - wanda ke da nufin tallafawa yara da matasa yayin da suke tafiyar da damuwa yayin rikicin COVID-19 - Stone (wanda kuma ke aiki a matsayin memba na cibiyar) yayi magana game da yadda take ɗauka. kula da kanta a hankali, musamman yayin da aka keɓe ta yayin cutar ta coronavirus. (Wadannan mashahuran sun yi ta yin magana game da al'amuran kiwon lafiyar kwakwalwa, suma.)

Tsarin farko na Stone don tashin hankali: karatu. A cikin bidiyon ta na #WeThriveInside, jarumar ta ce tana amfani da lokacinta a gida don gano sabbin marubuta, inda ta bayyana cewa "abin farin ciki ne sosai da aka gabatar da shi zuwa sabuwar duniyar da [ta] ba ta sani ba a da."

Amfanin karatu ga lafiyar hankalin ku ba wasa bane. Duk wani littafin littafi zai gaya muku cewa karatu na iya zama mai annashuwa, amma bita na 2015 daruruwa na binciken da ke bincika hanyar haɗin gwiwa tsakanin karatu da lafiyar hankali, wanda Hukumar Kula da Kawancen sadaka ta Burtaniya ta gudanar, ya tabbatar da ƙaƙƙarfan alaƙa tsakanin karatu don jin daɗi da inganta walwalar tunanin mutum (gami da rage alamun ɓacin rai, gami da haɓaka tausayawa da haɓaka alaƙa da sauran).

Stone kuma ya raba cewa yin zuzzurfan tunani yana taimaka mata damuwa. Ta ce kawai zama na mintuna 10 ko 20 a rana tare da maimaita mantra yana yi mata aiki, kodayake ta kuma lura cewa za ku iya ƙidayar numfashin ku idan hakan ya fi tashi. (Ana amfani da Mantras sau da yawa a cikin zuzzurfan tunani.)

Yin zuzzurfan tunani (kowane iri) na iya zama mai ƙarfi a cikin yaƙi da damuwa, kamar yadda aikin zai iya tasiri tasiri a cikin sassan kwakwalwa da ke da alhakin tunani da motsin rai, kuma, musamman, damuwa. "Ta hanyar yin zuzzurfan tunani, muna horar da hankali don zama a halin yanzu, don lura da tunanin damuwa yayin da yake tasowa, duba shi, mu bar shi," Megan Jones Bell, Psy.D., babban jami'in kimiyya na Headspace, a baya ya bayyana. ku Shape. "Abin da ke canzawa anan daga martani na yau da kullun zuwa damuwa shine cewa ba mu riƙe waɗannan waɗannan tunani ko amsawa gare su. Muna ja da baya daga waɗannan tunanin damuwa kuma muna ganin babban hoto. Wannan na iya taimaka mana mu sami nutsuwa, bayyananniya, da an kafa. " (Mai Alaƙa: Masanan Mindfulness 10 na Rayuwa Suna Rayuwa)

Wani ɗayan dabarun tafi-da-gidanka na Stone don damuwa: rawa a kewayen gidanta, "kyauta kida, da kuma fitar da [damuwa]," in ji ta a cikin bidiyon. "Duk wani motsa jiki da alama yana taimaka min, amma rawa shine mafi so na," in ji ta.

Kun riga kun san cewa motsa jiki hanya ce abin dogaro don taimakawa sarrafa lafiyar kwakwalwa. Amma raye-raye, musamman, na iya haɓaka lafiyar hankali ta hanyoyi na musamman, godiya ga aiki tare da kiɗa da motsi. Wannan haɗuwar kiɗa da motsi -ko an sami nasara tare da foxtrot na yau da kullun ko ta hanyar sanya waƙoƙin Britney Spears da kuka fi so da yin birgima a cikin gida kamar Dutse - na iya haskaka cibiyoyin lada na kwakwalwa, yana taimakawa rage damuwa da kiyaye kwakwalwa kaifi yayin haɓaka matakan serotonin hormone na jin daɗi, bisa ga binciken da Mahoney Neuroscience Institute ta Harvard ta tattara. (Mai Alaka: Wannan Malami Na Ƙarfafa Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwarar Ƙarƙwa ) ita ce Jagoran "Rawar Ƙwararrun Jama'a" Akan Titin ta kowace rana

A ƙarshe, Stone ta raba cewa sau da yawa tana jurewa da damuwa ta hanyar yin abin da ta kira "zubar da ƙwaƙwalwa."

"Na rubuta duk abin da na damu da shi - kawai na rubuta da rubutawa da rubutawa," in ji ta. "Ba na tunani game da shi, ba na karantawa, kuma yawanci ina yin haka kafin barci don kada [waɗannan damuwa ko damuwa] su sa barci na. Na ga yana da amfani sosai a gare ni kawai in samu shi. duk a kan takarda. "

Yawancin kwararrun masana lafiyar kwakwalwa sune manyan masu ba da shawara game da dabarun aikin jarida na damuwa don damuwa. Amma ba haka bane yi don kasancewa cikin tsarin kwanciya ku kamar Dutse. Kuna iya rubuta damuwar ku a duk lokacin da suke aunawa a zuciyar ku. "Yawancin lokaci ina ba da shawarar mutane su yi amfani da mujallar kusan sa'o'i uku kafin kwanciya," in ji Michael J. Breus, Ph.D., masanin ilimin halayyar ɗabi'a wanda ke ƙwarewa a cikin matsalar bacci, a baya ya faɗa Siffa. "Idan suna yin aikin jarida kafin fitowar wuta, Ina roƙon su da su ƙirƙiri jerin godiya, wanda ya fi kyau." (Anan akwai wasu mujallu na godiya waɗanda zasu taimaka muku yaba ƙananan abubuwa.)

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