Wannan jerin waƙoƙin damuwa na zaɓe zai Taimaka muku ku kasance cikin ƙasa, komai abin da ke faruwa

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Ranar Zabe tana kusa da kusurwa kuma abu ɗaya a bayyane yake: kowa yana cikin damuwa. A cikin sabon binciken wakilin ƙasa daga The Harris Poll da Association of Psychological American, kusan kashi 70% na manya na Amurka sun ce zaɓen "babban tushen damuwa ne" a rayuwarsu. Ba tare da la’akari da banbancin siyasa ba, tashin hankali ya yi yawa a fadin hukumar. (Mai alaƙa: Yadda ake Shirye-shiryen Hankali don Duk Sakamakon Zaɓen 2020)

Idan kuna neman hanyoyin da za ku rage damuwar ku a cikin kwanaki da yawa masu zuwa (ko, wataƙila, makwanni), duba baya fiye da Lissafin Damuwa na Zaɓin Zaɓin Zaɓin - tarin albarkatun hankali da aka tsara don taimaka muku yin hakan ta Ranar Zabe da bayan.

"Zabe ya fi girma fiye da kwana guda," in ji Naomi Hirabayashi, wanda ya kafa kuma babban jami'in Shine, app na kula da kai, ya gaya Siffa. "Bugu da ƙari, idan kun haɗa hakan tare da fargabar barkewar annoba da gwagwarmayar tabbatar da adalci na launin fata, tashin hankali ya yi yawa. Muna son ƙirƙirar wata hanya mai sauƙin amfani da za ta iya taimaka wa mutane su jimre da duk wata damuwa ta tunani." (Mai alaƙa: Yadda ake Magance Damuwar Kiwon Lafiya Lokacin COVID-19, da Bayan)

Hirabayashi ne suka kirkiro manhajar Shine tare da hadin gwiwar kawarta kuma abokiyar kasuwanci, Marah Lidey. Bayan daura damarar gwagwarmayar su da lafiyar kwakwalwa, musamman a matsayin mata masu launi, Hirabayashi da Lidey da sauri sun tafi daga saba zuwa abokai. "Mun fara samun tattaunawa ta gaskiya, a bayyane tare da juna game da abin da muka yi gwagwarmaya da shi kuma sau nawa wannan ya canza launin ta asalin mu - ko hakan ya kasance kamar mata, ko masu launin fata, ko na farko a cikin dangin mu da suka je kwaleji," Lidey ya gaya Siffa. "Mun ji kamar muna buƙatar wurin da kowa ke da damar yin magana game da ƙima da ƙima da suka zo da lafiyar tunaninsu." (Mai dangantaka: Kerry Washington da Kendrick Sampson sun yi Magana game da Lafiyar Hankali a cikin Yaƙin Adalcin launin fata)

Ta hanyar waɗancan tattaunawar ne aka haife manufar aikace -aikacen Shine. Hirabayashi ya ce "Bayan mun rayu cikin gogewa daban -daban inda muke jin mu kaɗai a cikin abin da muke fama da shi, mun yi tunanin abin da zai sa mu sami samfur kamar Shine," in ji Hirabayashi. Tare da taimakon sansanin 'yan kasuwa na Apple, shirin da ke tallafa wa' yan kasuwa da ba a bayyana su ba da bambancin fasaha, Hirabayashi da Lidey sun daidaita ƙwarewar in-app ɗin su kuma sun ɗauki manufar Shine zuwa mataki na gaba. (Mai Alaƙa: Mafi Kyawun Farko da Aikace -aikacen Kiwon Lafiya)

A yau, app ɗin yana ba da ƙwarewar kula da kai na kashi uku don $ 12 a kowane wata ko $ 54 don biyan kuɗin shekara (gami da gwajin kwanaki 7 kyauta). Siffar "Reflect" tana jagorantar ku zuwa tattaunawa ta in-app tare da tunani na yau da kullun da jagorar jagora don taimaka muku shiga tare da kanku. Ta hanyar dandalin ''Tattaunawa'', an gabatar da ku ga jama'a masu ra'ayi iri ɗaya akan app waɗanda ke tattaunawa a kullun game da batutuwan kula da kai daban-daban. Hakanan kuna samun damar yin amfani da ɗakin karatu na sauti sama da 800 da aka yi ta tunani ta hanyar muryoyin rukunin masu tasiri da ƙwararru. (Mai Alaƙa: Sabis na Kiwon Lafiyar Lantarki Mai Kyau Wanda ke Ba da Kyau da Tallafi Mai Ruwa)

Game da jerin waƙoƙin damuwa na Zaɓe na Shine app, tarin yana ba da jumlolin tunani guda 11 - bakwai daga cikinsu kyauta ne ba tare da biyan kuɗi ba - kowanne daga tsayin mintuna 5-11. Kwararrun masana sun haɗa da malamin tunani Elisha Mudly, marubuci mai kula da kai Aisha Beau, kocin tunani Jacqueline Gould, da mai fafutuka Rachel Cargle, kowane tunani yana ba da wani abu daban don biyan bukatun lafiyar hankalin ku.

Alal misali, waƙoƙi kamar "Ji Juriya" da "Yi Hakuri da Damuwar ku" suna ba da darussan tunani waɗanda ke ƙarfafa ku ku kasance a tsakiya lokacin da kuke jin damuwa. Sauran waƙoƙi suna koya muku yadda ake saita iyakoki a kusa da labarai, ko motsa jiki na numfashi don kwantar da hankalin jijiyoyin jiki da haɓaka bacci don ingantaccen tsarkin tunani. (Idan kun riga kun sami wahalar bacci saboda damuwa ko tashin hankali na zaɓe, gwada waɗannan nasihun bacci don damuwa da tashin hankali na dare.)

Idan kuna shirin yin zaɓe a Ranar Zaɓe kuma kuna jin tsoro game da shi, gwada sauraron waƙar Cargle ta "Walking to Vote" a cikin jerin waƙoƙin don rage damuwar ku akan hanyar zuwa zaɓen. Tunani na mintuna shida yana tunatar da ku ikon ku na ɗan ƙasa da yadda yake da mahimmanci yin amfani da haƙƙin ku na jefa ƙuri'a. (Mai ba da shawara: Waɗannan su ne manyan batutuwan lafiyar mata da za ku jefa ƙuri'a a kansu a zaɓen shugaban ƙasa na 2020.)

Hirabayashi ya ce matakin da suka dauka na sanya Cargle a kan wakar "Tafiya don Zabe" da gangan aka yi, ganin irin rawar da ta taka wajen karfafawa al'ummomin da ke fama da talauci. Hirabayashi ta ce "Tana da fa'ida sosai game da haɗin kai da lafiyar kwakwalwa - musamman dangane da ƙwarewar Baƙar fata." "Tana daya daga cikin mafi kyawun mutane don wakiltar abin da ake nufi da jefa kuri'a a wadannan lokutan da kuma abin da ake nufi da 'yancin ɗan adam. Muna alfaharin samun damar yin aiki tare da ita."

Lidey ta kara da cewa, "Babban fatan mu shine muna yin namu gudummawar wajen taimaka wa al'ummomin da aka kebe su ji an gani idan ya zo ga bukatunsu na motsa jiki."

Ko kun yi jerin gwano na Lissafin Lissafin Zuciya don sauƙaƙe jijiyoyin ku na jefa ƙuri'a ko kuma taimaka muku iyakance ƙarar ku, kun cancanci kayan aiki don taimaka muku aiwatar da abin da kuke ji a yanzu, in ji Hirabayashi. "Saƙonni a cikin tunani na Rahila, da dukan jerin waƙoƙin, suna ƙarfafawa, ƙarfafawa, da ba da damar mutane su gane dalilin da ya sa muryar su ta cancanci a ji."

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