Dalilin da yasa kuke jin Jiki kamar Shit Bayan Magani, Bayanin Lafiya na Hankali

Wadatacce

• Na Farko, Menene Maganin Raɗaɗi?
• Alamun Jiki daga Aikin Aiki
• Haɗin Brain-Jiki
• Kashe Miyagun Jin Dadi
• Trauma In, Tashin hankali
• The Physiology of Trauma Therapy
• Yawancin Alamomin Bayan-Farko Na Farko
• Yadda Ake Shirye -Shiryen Alƙawarin Kula da Lafiya
• Me Yi Bayan Farfadowa Don Jin Kyau
• Yana *Shin* Yafi Kyau!
• Fiye Da Komai, Yiwa Kan Ka Kyau
• Bita don

Kuna jin kamar sh * t bayan farfaɗo? Ba (duk) a cikin kan ku.

"Maganin warkewa, musamman magungunan rauni, koyaushe yana yin muni kafin ya inganta," in ji mai ilimin hanyoyin kwantar da hankali Nina Westbrook, L.M.F.T. Idan kun taɓa yin maganin rauni - ko kuma aikin jiyya mai ƙarfi kawai - kun san wannan riga: Ba shi da sauƙi. Wannan ba shine '' gaskata da cimma '' ba, tabbatacciyar tabbatacciya, gano irin ƙarfin ku na ciki irin farfajiya, amma a maimakon haka "duk abin da ke ciwo".

Barkwanci a gefe, tono cikin raunin da ya gabata da abubuwan da suka faru, abubuwan da suka faru tun daga ƙuruciya, da sauran zurfafa irin wannan, abubuwan da ba za a iya mantawa da su ba na iya cutar da ku - ba kawai a hankali ba, amma a zahiri. Wani abu ne da ƙwararriyar ilimin neuroscientist Caroline Leaf, Ph.D, ta kira "tasirin magani."

Leaf ya ce: "Ƙarin wayar da kan jama'a daga aikin da kuke yi akan tunanin ku (wanda ke da ƙalubale, a ce mafi ƙanƙanta), yana haɓaka hankalin ku na cin gashin kai," in ji Leaf. "Wannan kuma zai iya ƙara yawan matakan damuwa da damuwa saboda kun fara fahimtar abin da kuke ciki, yadda kuka magance damuwa da raunin ku, da kuma dalilin da yasa za ku fuskanci wasu matsaloli masu zurfi, na ciki. ."

Bi da bi, za ku iya jin dadi sosai bayan an gama jinya. Wannan lamari ne na gaske wanda ka iya fuskanta ba tare da ka lura ba. Shin ƙaurawarku ta ƙarshe a rana ɗaya da ziyarar ku ta ƙarshe? Shin kun ga likitan ku kuma kuna jin kuɓuta gaba ɗaya don sauran ranar? Ba kai kaɗai ba ne. Kwararru daga dukkan fannonin kiwon lafiyar hankali sun tabbatar da cewa gajiya bayan magani, ciwon kai, har ma da alamun rashin lafiya na zahiri ba na gaske bane, amma na kowa ne.

"Wannan shine dalilin da ya sa yana da mahimmanci ga masu ilimin hanyoyin kwantar da hankali su kasance a gaba game da tsarin warkewa tare da abokan cinikin su," in ji Westbrook. "[Wadannan alamomin] al'ada ce da dabi'a, kuma cikakken misali ne na haɗin kai na jiki. Lafiya ba kawai jikin mu bane, amma tunanin mu-duk yana da alaƙa."

Na Farko, Menene Maganin Raɗaɗi?

Saboda wannan sabon abu yana da mahimmanci musamman lokacin da ake fama da cutar rauni, yana biya don bayyana menene, daidai.

Mutane da yawa suna fuskantar wani nau'in rauni, ko sun gane ko a'a. Leaf ya ce: "Cutar ta shafi wani abu da ya faru da mu wanda ba shi da ikonmu, kuma galibi yana haifar da jin tsoro." "Wannan ya haɗa da abubuwa kamar gogewar ƙuruciya mara kyau, abubuwan ban tsoro a kowane zamani, raunin yaƙi, da kowane nau'in cin zarafi, gami da cin zarafin launin fata da zaluntar tattalin arziƙi. Ba da son rai ba ne kuma an yi wa mutum, wanda sau da yawa yana barin su jin motsin rai da fallasa jiki. , gajiya, da tsoro. "

Abin da ya bambanta maganin rauni daga wasu nau'ikan yana da ɗan ɓarna, amma Westbrook ya raba bayanin:

• Zai iya zama maganin da kuka karɓa bayan wani lamari mai wahala kuma kuna lura da canje -canje a cikin halayen ku. (Ka yi tunani: PTSD ko damuwa suna shafar rayuwar ku ta yau da kullun.)
• Zai iya zama magani na yau da kullun wanda raunin da ya gabata ya fito ta wurin aiki tare da likitan ku.
• Yana iya zama takamaiman farce da kuke nema bayan faruwar wani mummunan lamari.

Westbrook ya bayyana cewa "Tashin hankali a fagen ilimin halin ɗabi'a shine lokacin da wani abin baƙin ciki ya faru, kuma sakamakon wannan abin damuwa, mutum yana cikin damuwa sosai kuma ba zai iya jurewa da kyau ba, ko kuma ya yarda da yadda suke ji game da taron," in ji Westbrook.

Trauma far - ko an yi niyya ko mai haɗari - ba shine kawai misalin da za ku sha wahala iri iri na "fargaba". Westbrook ya bayyana cewa "Duk abubuwan da ke faruwa a duk lokacin aikin warkewa na iya barin ku jin gajiya ko kuma tare da wasu alamomin jiki." "Wannan shine dalilin da ya sa yana da mahimmanci a lura cewa wannan sashin al'ada ne na al'ada, kuma a ƙarshe ya kamata ya ragu yayin da tsarin warkarwa ke gudana."

Alamun Jiki daga Aikin Aiki

Idan ba ku yin aikin rauni, farmaki na iya barin ku jin ƙarin annashuwa, ƙarfin hali, ko kuzari, in ji masanin ilimin halin ɗabi'a Forrest Talley, Ph.D. "Mafi yawan halayen ilimin halin ɗabi'a da na gani a aikace na suna barin farfajiya cikin yanayi mafi annashuwa, ko tare da ƙara ƙarfin kuzari; duk da haka, canje -canje a yanayin ilimin halittar mutum ya zama gama gari bayan ƙarin tarurrukan psychotherapy." Ga dalilin.

Haɗin Brain-Jiki

"Saboda kusancin kusanci tsakanin kwakwalwa da jiki, zai zama abin ban mamaki ga [maganin motsin rai] ba suna da tasiri, ”in ji Talley.

Westbrook ya ce ana iya amfani da damuwa a matsayin misali na yau da kullun don inganta yanayin da fahimtar hakan. Ta ce "Damuwa na daya daga cikin abubuwan da suka fi yawa a rayuwarmu ta yau da kullun," in ji ta. "Ko kuna karatu don jarrabawa, shirya shirin gabatarwa, ko fita kwanan wata a karon farko tare da sabon mutum, zaku iya jin damuwa da farin ciki. Wasu mutane za su ce suna da 'rami a ciki,' yayin da wasu ke cewa 'suna da malam buɗe ido,' - kuma wasu mutane suna cewa 'za su sh.*kansu.' Kuma wani lokacin suna yin hakan! " (Duba: Hanyoyi 10 masu ban mamaki na Jiki Jikinku Ya Amsa da Matsi)

Ana haɓaka wannan a cikin maganin rauni. "Tare da maganin rauni, alamomi suna da mahimmanci, kuma ta hanya mafi girma," in ji ta. "Akwai nau'i-nau'i iri-iri na bayyanar cututtuka na jiki (wanda zai iya faruwa) daga rushe al'amurra da kuma raguwa a lokacin maganin cututtuka." Ga duk wanda ya yi birgima kumfa, kun san yadda yake jin zafi kafin ya fi kyau - kuyi tunanin shi kamar kumfa mai jujjuya wasu ƙwaƙƙwaran fascia, amma don kwakwalwarku.

Kashe Miyagun Jin Dadi

Wataƙila kuna kawo ƙarin zuwa zaman lafiyar ku fiye da yadda kuka sani. "Lokacin da kuke da matsalolin da ke tasowa - idan ba ku kula da su ba - suna ci gaba da ginawa, kuma suna zaune a jikin ku a jiki," in ji masanin ilimin halayyar dan adam Alfiee Breland-Noble, Ph.D., MHSc., darekta. na AAKOMA Project, ƙungiyoyin sa -kai da aka sadaukar don kula da lafiyar kwakwalwa da bincike.

Saboda haka, adibas da aka adana. Ba ku son shi, don haka ku tattara shi, kamar aljihun tebur na hankali ... amma aljihun tebur ɗin yana shirye ya fashe daga cike da mugayen mafarkai.

Leaf yayi bayanin cewa "Muna son murƙushe abubuwa saboda sanin hankali game da tunanin guba mai raɗaɗi yana haifar da rashin jin daɗi, kuma ba ma son rashin jin daɗi ko jin rashin tabbas da zafi," in ji Leaf. "A matsayinmu na 'yan adam, muna da dabi'ar gujewa da kuma dannewa maimakon rungumar, sarrafawa, da kuma mayar da hankali ga jin zafi, wanda aka tsara kwakwalwa don samun lafiya. Wannan shi ne dalilin da ya sa murkushe batutuwanmu ba ya aiki a matsayin mafita mai dorewa, saboda tunaninmu na gaske ne kuma mai ƙarfi; suna da tsari, kuma za su fashe (galibi a cikin yanayin yanayin wuta) a wani lokaci a rayuwarmu, ta jiki da ta tunani. "

Amma kada ku ji daɗin jin "mara kyau" - ku bukata don jin waɗannan ji! "Muna rayuwa ne a lokacin da muke son jin daɗi a kowane lokaci, kuma inda ake jin rashin jin daɗi, baƙin ciki, bacin rai ko fushi a duk duniya ana lakafta su da 'mara kyau,' ko da yake suna da amsa mai kyau ga yanayi mara kyau," in ji Leaf. "Kyakkyawan magani yana taimaka muku runguma, aiwatarwa, da sake fahimtar abubuwan da kuka samu a baya, wanda ba makawa zai ƙunshi wani nau'i na zafi, amma wannan yana nufin aikin warkarwa ya fara."

Trauma In, Tashin hankali

Duk abin da ya cika rauni? Bai ji daɗi ba lokacin da aka adana shi, kuma tabbas yana jin tashin hankali yana fitowa, shima. Leaf ya bayyana cewa "A zahiri kuna zayyana ƙa'idodin ɗimbin guba da rauni, tare da bayanan da ke tattare da su, motsin rai, da tunanin jiki daga hankalin da ba a sani ba," in ji Leaf.

Tonawa cikin wannan rauni da damuwa da aka adana zai zama mafi wahala a cikin makonni na farko na magani, in ji Leaf. Wannan shine "lokacin da tunanin ku, tare da dubunnan tunanin su da tunanin su na zahiri, ke motsawa daga hankali mara hankali zuwa cikin hankali," in ji ta. Kuma yana da ma'ana cewa kawo tunani mai raɗaɗi da gogewa a cikin hankalin ku zai ji daɗi.

"Abin da ke tattare da duk abubuwan da ke tattare da damuwa shine damuwa ta tunani da rashin lafiya," in ji Breland-Noble. Ta ce, "Hada wannan duka, kuma lokacin da za ku zauna tare da kwararren likitan kwakwalwa kuma ku fara aiki, ba kawai kuna sakin abin da ke nan ba [kun shiga don magana]," in ji ta, amma duk gogewa, tunawa, halaye, raunuka da kuka adana. "Yana da ma'ana cewa zai saki a cikin jikin ku kamar yadda aka adana shi a cikin jikin ku, an adana shi a cikin kwayoyin ku, a cikin tunanin ku, a cikin jikin ku," in ji ta.

The Physiology of Trauma Therapy

Akwai bayanin ilimin kimiya, ilimin kimiyya don yawancin wannan ma. "Idan jiyya ya haifar da damuwa mai tsanani (misali, nazarin abubuwan tunawa) to akwai yuwuwar samun karuwar matakan cortisol, da catecholamines," in ji Talley.

A taƙaice, cortisol da catecholamines manzannin sinadarai ne waɗanda jikin ku ke fitarwa yayin mayar da martani. Cortisol shine hormone guda ɗaya (wanda aka sani da hormone damuwa), yayin da catecholamines ya ƙunshi nau'o'in neurotransmitters da yawa, ciki har da epinephrine da norepinephrine (wanda ake kira adrenaline da noradrenaline). (Abin sha'awa sosai, catecholamines wani ɓangare ne na dalilin da za ku iya samun ciwon ciki bayan motsa jiki mai tsanani.)

"Wannan na iya haifar da saurin bugun zuciya, gumi, ciwon kai, gajiyar tsoka, da sauransu," in ji Talley. "[Wannan] ba cikakken jerin amsawar sinadarai / jiki ba ne ga psychotherapy, amma kawai an yi niyya don samun babban mahimmin mahimmanci. Ilimin ilimin halin dan Adam yana rinjayar ilimin kimiyyar kwakwalwa, kuma wannan, bi da bi, an bayyana shi ta hanyar bayyanar cututtuka na jiki."

Leaf ya ce: "Hadin-kwakwalwa yana daya daga cikin mafi bayyanannun misalai na wannan-galibi muna jin damuwar jiki a cikin cikin mu," in ji Leaf.

"Lokacin da jiki da kwakwalwa ke cikin mawuyacin hali, wanda ke faruwa yayin da kuma bayan farfajiya, ana iya ganin wannan a matsayin [canje -canje a cikin] aiki a cikin kwakwalwa, da kuma canje -canje marasa kyau a cikin aikin jinin mu, har zuwa matakin namu. DNA, wanda ke shafar lafiyar jikin mu da lafiyar hankalin mu akan gajere da dogon lokaci idan ba a sarrafa su ba, "in ji Leaf.

Breland-Noble ya raba cewa wannan ya nuna a cikin nazarin halittu na marasa lafiya na Black. "Bayanai tare da Baƙaƙen Mata da Baƙaƙen Maza sun nuna wani abu da ake kira tasirin yanayi - yana tasiri ga jikin a matakin salula, kuma ana iya canja shi ta hanyar halitta," in ji ta. "A zahiri akwai canje-canje ga jikin Ba'amurke na Afirka saboda matsalolin yau da kullun da ke da alaƙa da fallasa raunin launin fata, kuma akwai epigenetics da ke nuna hakan." Fassara: Raunin wariyar launin fata yana yin canje -canje na ainihi kan yadda ake bayyana DNA ɗin su. (Duba: Yadda wariyar launin fata zata iya shafar lafiyar hankalin ku)

Yawancin Alamomin Bayan-Farko Na Farko

Kowane gwani a nan ya ba da misalan misalai na alamun da za a bincika, gami da na ƙasa:

• Matsalolin Gastrointestinal da Gut
• Ciwon kai ko ciwon kai
• Gajiya mai tsanani
• Ciwon tsoka da rauni, ciwon baya, ciwon jiki
• Alamu masu kama da mura, rashin lafiya gaba ɗaya
• Haushi
• Damuwa da fargaba
• Matsalolin yanayi
• Matsalolin da suka shafi bacci
• Rashin dalili, ji na baƙin ciki

Daji, dama? Duk daga ƙoƙarin ji mafi kyau - amma tuna, yana samun lafiya.

Yadda Ake Shirye -Shiryen Alƙawarin Kula da Lafiya

Breland-Noble ya koma kan maganar Benjamin Franklin don bayyana mahimmancin wannan matakin: "Gwargwadon rigakafin ya cancanci fam ɗin magani."

Idan kun san kuna kan hanyar nutsewa cikin wasu munanan abubuwan tunawa da gogewar ku, ku ƙarfafa! Kuna iya yin shiri don wannan (masu mahimmanci) aikin. Saboda kwakwalwar kowa ta bambanta, akwai hanyoyi daban -daban akan wannan. "Ko da wace dabara za a yi amfani da ita, ya kamata ta kasance wacce za ta karfafa maka gwiwa don bunkasa tunani mai karfi, ka fito da kwarin gwiwa cewa za ka yi nasara a gwagwarmayar ka," in ji Talley.

Yana ba da shawarar ba wa kanku niyya mai zuwa: "Kuna so ku bar zaman farfajiyar ciwon rauni da tabbaci cewa, 'Ee, na kasance a can, na tsira, kuma na ci gaba da rayuwata. Na fuskanci waɗannan aljanu kuma na ci nasara. abin da ya dame ni a baya. Rayuwata tana nan a yanzu da kuma nan gaba. Abin da ya yi ƙoƙarin doke ni ya kasa, kuma na yi nasara. ''

Abin farin ciki, ɗabi'un lafiya waɗanda wataƙila kuka ɗauka saboda wasu dalilai - cin abinci mai kyau, samun motsi mai inganci a cikin kwanakin ku, shiga barci mai kyau - na iya samun babban gudummawa ga yadda kuke ji yayin da bin magungunan rauni. Breland-Noble ta lura cewa wannan wani bangare ne na horar da inoculation na damuwa, wanda ta bayyana a matsayin gina kayan adon ku da dabarun ku don samun juriya daga nau'ikan nau'ikan damuwa. Duk waɗannan abubuwan zasu iya taimakawa jikinka ya kasance mai ƙarfi daga damuwa ta tunani da ta jiki.

• Yi barci mai kyau. Breland-Noble ta ce "Kada ku nuna riga-kafi." Tabbatar cewa kuna barci aƙalla sa'o'i takwas a cikin dare kafin zaman ku don kada ku buƙaci kofuna biyar na kofi (kuma ta haka ne ya tayar da halin da ake ciki).

• Saita niyya. Shiga ciki tare da tunani mai ma'ana, da nufin samun mafi fa'ida daga zaman ku, tunatar da kan ku yadda kuke da ƙarfi, da dawowa zuwa yanzu.

• Kula da farfajiya azaman aiki. Wannan ba aikin nishaɗi ba ne, in ji Breland-Noble. Ka tuna cewa "kuna saka hannun jari a cikin kanku da jin daɗin rayuwa." Far shine dakin motsa jiki, ba wurin dima jiki ba. Talley ya kara da cewa, "Kamar yawancin rayuwa, za ku fita daga cikin abin da kuka sanya a ciki."

• Ku kasance da tsarin jiki mai kyau. "Yi gwada wasu ayyuka na ƙasa kamar motsa jiki na yoga mai kwantar da hankali; rigakafi kaɗan kowace rana yana taimakawa," in ji Breland-Noble. (Yin motsa jiki akai -akai na iya haɓaka ƙarfin tunanin ku da na jiki.)

• Tsarin kwakwalwa. Leaf yana da takamaiman shiri wanda ke mai da hankali kan "shiryan kwakwalwa," wanda ya ƙunshi "abubuwa kamar tunani, aikin numfashi, bugun zuciya, da ɗaukar 'yan lokutan tunani yayin barin hankalinku ya yawo da mafarki," in ji ta. (Tana raba waɗannan fasahohin da ƙari akan ƙa'idar jiyya ta, Sauyawa.)

Me Yi Bayan Farfadowa Don Jin Kyau

Shin kun sami wannan labarin bayan warkarwa kuma ba ku sami damar yin duk wannan aikin shiryawa ba? Kada ku damu - ƙwararrun sun raba 'gyaran' su don gajiya bayan jiyya, amma, ba shakka, mafi kyawun dabarun za su bambanta ga kowa da kowa. Talley ya ce "Wasu marasa lafiya suna yin mafi kyau ta hanyar samun aiki ko ayyukan da za su jefa kansu bayan babban taron farmaki," in ji Talley. "Wasu suna yin mafi kyau ta hanyar samun lokaci don kansu don tsara tunaninsu."

Dakata. Breland-Noble yana ba da shawarar ɗaukar sauran ranar hutu daga aiki idan za ku iya. Ta ce, "Dakata.""Kada ku fita daga jinya kuma ku koma kai tsaye zuwa wurin aiki - ɗauki mintuna biyar, kada ku kunna komai, kar ku ɗauki kowane na'urori, kar ku kira kowa. Wannan shine ɗan hutu da kuke buƙatar sake saita tunanin ku aiki na gaba. " Ka tuna kada ku ɓata kuɗin ku (jiyya ba ta da arha, rashin alheri!) Kuma ku yi amfani da mafi kyawun saka hannun jari, ku tsara aiwatar da aikin da kuke yi da gaske, in ji ta.

Jarida. Breland-Noble ta ce: "Rubuta abu ɗaya ko biyu da kuka samu daga zaman ku waɗanda za ku iya haɗawa da su, sannan ku ajiye waccan mujallar." (Dubi: Dalilin da yasa Labarai Shine Halayen da Bazan taɓa Bawa Ba)

Karanta mantra ku. Yi tunani kuma ka tunatar da kanka: "Ina raye, ina numfashi, ina farin cikin kasancewa a nan, ina jin daɗi a yau fiye da yadda na ji jiya," in ji Breland-Noble. Kuma idan kuna shakka, gwada mantra Talley: "Abubuwan da ke damun ni sun kasance a baya. Rayuwata tana nan a yanzu da kuma nan gaba. Abin da ya yi ƙoƙari ya doke ni ya kasa, kuma na yi nasara."

Tura hankalin ku. Shiga cikin sabon abu mai ban sha'awa don cin gajiyar ci gaban kwakwalwar ku, in ji Leaf. "Hanya mafi sauƙi don gina kwakwalwa bayan warkarwa ita ce koyan sabon abu ta hanyar karanta labari ko sauraron faifan bidiyo, da fahimtar ta har zuwa inda za ku iya koya wa wani," in ji ta. Saboda kwakwalwarka ta riga ta kasance cikin yanayin sakewa da sake gina yanayin daga farfajiya, zaku iya tsalle a can ku ci gaba da aiki. Wannan wata hanya ce ta daban ga shawarwarin daga wasu masana a sama; wannan shine inda zaku iya zaɓar abin da ya dace da ku ko don takamaiman ranar bayan warkarwa.

Yana *Shin* Yafi Kyau!

"Wannan aiki ne mai wuyar gaske, kuma mai ban tsoro, (musamman da farko) saboda za a ji kamar abubuwa sun ɗan fita daga ikon ku," in ji Leaf. "Duk da haka, yayin da kuke koyon sarrafa tsarin ta hanyar dabarun sarrafa tunani daban-daban, zaku iya fara kallon tunani mai guba da rauni daban-daban, ku ga kalubalen da suke kawowa a matsayin damar canzawa da girma maimakon zafin da kuke buƙatar yin watsi da su. , danne, ko gudu." (Dubi: Yadda Ake Aiki Ta Hanyar Tashin Hankali, A cewar Mai Magani)

Ka yi la'akari da shi azaman damuwa kafin kayi wani abu mai ban tsoro ko tsoratarwa. Westbrook ya ce: "Ku tuna da damuwar da ake ciki na shirya gwaji - duk tsananin damuwar da ta kai ga hakan," in ji Westbrook. Yawanci ya fi muni kuma ya fi ƙarfin gwajin da kansa, dama? "Sannan ku ɗauki gwajin, kuma akwai wannan nauyi da aka ɗaga daga gare ku da zarar kun sami aiki mai wahala; kuna farin ciki, kuna shirye -shiryen biki. Wannan shine abin da [rauni na jiyya] zai iya zama."

Wannan sauye-sauye daga "ugh" zuwa farin ciki na iya faruwa a hankali (tunanin: ƙananan alamun bayyanar cututtuka bayan zaman warkewa na tsawon lokaci) ko duka gaba ɗaya (tunanin: Wata rana za ku yi kuka da shi kuma ku sami lokacin "a ha!" kuma ku ji kamar sabon. mutum), in ji Westbrook.

Wannan ya ce, idan da alama kun kasance a cikin ɓarna na dogon lokaci, wannan ba al'ada ba ne. "Idan mummunan aikin raunin da ya faru bai ƙare ba, lokaci yayi da za a sami sabon likitan kwantar da hankali," in ji Talley. "Sau da yawa mutanen da ke fama da rauni suna shiga jiyya kuma suna ƙarewa suna makale a cikin sabunta abubuwan da suka gabata ba tare da wucewa ba."

Fiye Da Komai, Yiwa Kan Ka Kyau

Idan kuna jin kamar kun gauraya mono tare da mura tare da gefen ƙaura bayan ganin likitan ku, ku yi wa kanku alheri. Kuna da maganin warkewa. Ku kwanta. Someauki ibuprofen idan kuna da ciwon kai. Binge Netflix, yi shayi, yi wanka, ko kira aboki. Ba rashin hankali bane ko wuce gona da iri ko son kai don tabbatar da cewa kun warke da kyau.

"Kwarewar rauni ya bambanta sosai ga kowane mutum, kuma tsarin warkarwa kuma ya bambanta," in ji Leaf. "Babu wani maganin sihiri wanda zai iya taimakawa kowa da kowa, kuma yana ɗaukar lokaci, aiki, da son fuskantar rashin jin daɗi don warkarwa ta gaskiya ta faru - gwargwadon yadda wannan zai iya zama."

Kuna yin aiki mai wahala da ba a iya misaltawa. Ba za ku yi tseren marathon ba kuma ku yi tsammanin yin aiki da kashi 100 a rana mai zuwa (sai dai idan kun kasance mutum ne) don haka ba wa kwakwalwar ku irin wannan alherin.

Bita don