Mawallafi: Sara Rhodes
Ranar Halitta: 17 Fabrairu 2021
Sabuntawa: 21 Nuwamba 2024
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I DIGGED SOMETHING DEMONIC THAT NIGHT THE HORRIBLE CONSEQUENCES OF THE MYSTICAL EXPERIMENT WERE...
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"Ku shawo kan shi." Shawarar da ba ta dace ba tana da sauƙi, amma yana da gwagwarmaya don sanya yanayi irin su rabuwar kai, aboki na baya, ko rashin wanda ake so a baya. "Lokacin da wani abu ya haifar da ciwon zuciya na gaske, yana iya zama da wuya a ci gaba," in ji Rachel Sussman, ƙwararriyar dangantaka kuma marubucin littafin. Littafi Mai Tsarki. "Waɗannan abubuwan na iya haifar da manyan matsalolin tunani, wanda na iya ɗaukar lokaci mai tsawo don daidaitawa."

Tauri kamar yadda zai iya zama yin aiki ta hanyar abubuwa, yana da daraja, don lafiyar tunanin ku da ta jiki duka. Cynthia Ackrill, MD, wata likita ce da ta kware a fannin kimiyyar kwakwalwa da kuma kula da danniya, "Rike da mummunan motsin rai yana haifar da damuwa mai tsanani da damuwa, wanda binciken ya danganta da samun kiba, yawan haɗarin cututtukan zuciya, da sauran matsalolin kiwon lafiya."

Don haka yi zurfin numfashi kuma ka shirya don barin kayan motsin zuciyar ka. Yayin da shawo kan wata matsala tsari ne na musamman kuma ya bambanta ga kowa da kowa, waɗannan dabarun na iya juyar da duk wani kutse a kan hanya zuwa damar girma.


Bari motsin rai yayi sarauta

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'Yan kwanaki na farko bayan wani mummunan lamari yana da ƙarfi a jiki, tunani, tunani, da kuma ruhaniya, in ji Ackrill, kuma dukkanmu muna mayar da martani daban-daban. Ba wa kanku lokaci don yin kururuwa, kuka, murɗewa a matsayin tayi, ku ji yadda kuke yi ba tare da hukunci ba. Gargaɗi ɗaya: Idan bayan makonni biyu har yanzu kuna ci gaba da yanke kauna, jin rashin bege, ko kuma kuna tunanin kashe kansa, lokaci ya yi da za ku nemi taimakon ƙwararrun tunani.

Kula da Kan Ka

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Lokacin da ake fuskantar yanayi mai damuwa, yana da matuƙar mahimmanci ku kula da kanku kuma ku sanya barci, cin abinci mai kyau, da motsa jiki fifiko. Ackrill ya ce, "Waɗannan abubuwan za su ba ku ƙwaƙƙwaran tunani don yin tunani mai kyau da yin aiki da yanayin," in ji Ackrill, ya kara da cewa yin aiki zai taimaka rage ƙarfin damuwa da sakin endorphins mai daɗi. [Tweet wannan tip!]

Dan tausayin kai shima ya zama dole. Sussman ya ce "Mutane da yawa sukan zargi kansu don abubuwan da ba su dace ba, suna kara tsananta laifi da sauran motsin rai," in ji Sussman. Yayin da yakamata ku ɗauki alhakin ayyukanku, ku tuna cewa ba kai kaɗai bane ɗan wasa a cikin yanayin ba. Gwada kada kuyi tunani, "Yakamata in yi mafi kyau," amma a maimakon haka ku gaya wa kanku, "Na yi iyakar abin da zan iya."

Ka Gane Hankalinka Yana Wasa

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"Da zarar an yi tagumi, kwakwalwar ku tana wasa da kowane nau'i na dabaru akan ku kuma tana iya sa ku ji kamar za ku iya gyara abin da ya faru," in ji Ackrill. Kafin ku kira tsohon ku don yin sulhu da sake haduwa ko aika imel ɗin mai neman aikin don shawo kanta cewa ta yi kuskure ba ta ɗauke ku aiki ba, ɗauki ɗan hutu na hankali kuma ku gane cewa hankalinku yana jujjuya waɗannan tunani marasa gaskiya. Yana iya taimakawa a rubuta su don sake karanta sa'o'i daga baya. Ackrill ya ce "Ganin tunanin ku akan takarda yana tilasta ku duba abin da kwakwalwar ku ke gaya muku don ku iya tambaya idan waɗannan tunanin gaskiya ne ko kuma kawai motsin zuciyar ku ke magana," in ji Ackrill. Tambaya menene manufar tunani: gyara taron ko don samun ci gaba ta hanyarsa?

Guji Karin Gari

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Domin wuce yanayi mai wahala, da farko kuna buƙatar fahimtar abin da ke damun ku da gaske. "Sau da yawa abin da ke haifar da tashin hankali ba shine taron da kansa ba-tsoro ne cewa taron ya haifar da ku, kamar, 'Na isa?' ko 'Na cancanci soyayya?'" Akrill ya ce.

Tunda kwakwalwar mu tana da alaƙa da kasancewa mai kula da barazanar don dalilai na rayuwa, hankalin mu yana karkata ga rashin kulawa. [Tweet this fact!] Don haka lokacin da muke cikin fushi, yana da sauƙi mu lalata damuwarmu: "Na rasa aiki" zai iya zama sauƙi "Ba zan sake yin aiki ba," yayin da kisan aure zai iya sa ku yi tunani, "Ba wanda zai sake sona."

Kafin ku nutse cikin galan mocha fudge ice cream, ku sani cewa kwakwalwar ku tana tsalle zuwa ƙari kuma ku tambayi kan ku: Wanene nake so in kasance a cikin wannan yanayin, wanda aka azabtar ko mutumin da ya ɗauke shi da alheri kuma yana neman haɓaka? Har ila yau, tuna abubuwan da suka lalace da kuka tsira kuma kuyi tunanin yadda zaku iya amfani da ƙwarewar da kuka koya sannan ku yi nasara a wannan yanayin.

Koyi Daga Baya

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Sa’ad da ka ji bacin rai game da rasa wani abu, ko aiki ne, abota, ko ma gidan mafarki, tambayi kanka: Wane irin bege na shigo ciki? Ackrill ya ce "Kwakwalwar mu ta zo da labarai masu kyakkyawan fata game da yanayi." Amma wannan tunanin ba gaskiya bane kuma ba daidai bane a gare ku da sauran mutum.

Don taimaka wa kanku ku kasance cikin shiri mafi kyau a nan gaba, bincika abin da kuke buƙata da gaske daga cikin dangantaka, aiki, ko abokantaka, da daidaita tsammanin ku. "Ka yi tunanin matsalolin da suka gabata a matsayin bincike," Ackrill ya ba da shawarar. "Daga ƙarshe za ku iya duba baya ku gane abin da kuka koya daga wannan alaƙar ko kuma mummunan maigidan." Wataƙila kana buƙatar haɓaka wasu ƙwarewa, ko koyan yadda ake sadarwa da kyau ko ƙwarewar sabon shirin kwamfuta, don haka za ku sami ƙarin ƙarfi a gaba.

Yi Tunani Mai Kyau

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Yana iya zama kamar ƙirƙira, amma a kowane yanayi mai wahala, kar ka manta cewa za ku shawo kan wannan a ƙarshe. Sussman ya ce "Idan kuna jin abubuwa za su inganta a kan lokaci, zai taimaka muku cikin mafi munin lokuta." Idan saurayinki ya yaudari, ki sani cewa za ku sake haduwa da mutum mai gaskiya, mai ƙauna. Ko kuma idan an kore ku, za ku sami wani aiki mai albarka. Layin ƙasa: Kalli haske ga gaba, komai yanayin ku na yanzu.

Bada Lokaci

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Lokacin da ya zo ga manyan abubuwan gano rashin lafiya, mutuwar dangi, hatsarin mota-babu kwata-kwata babu shawarar da ta dace-duk, in ji Sussman. Abubuwa biyu da ke taimakawa koyaushe, duk da haka, tallafin zamantakewa ne da lokaci.

Kuna iya fifita zama ku kaɗai da farko, kuma ku ci gaba da jin daɗin "lokacin ni," kawai ku tabbata a ƙarshe ku bar abokai da membobin dangi su ba da ƙaunarsu. Ackrill ya ce "Kasancewa na dogon lokaci ba shi da lafiya, kuma haɗin gwiwa yana taimaka muku jin daɗi a ƙarshe," in ji Ackrill.

Sannan kuyi hakuri. "Kamar yanke ko guntuwa, raunin tunani so a ƙarshe zai warke a kan lokaci, ”in ji ta.

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