Masu Matsalar Damuwa: Hanyoyi 3 don Kasance Lafiya

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Shirye -shiryen bikin aure. Dogayen jerin abubuwan yi. Abubuwan gabatarwa na aiki. Bari mu fuskanta: Wani matakin damuwa ba zai yuwu ba kuma a zahiri ba cutarwa bane. "Matsayin da ya dace zai iya tura mu mu yi fice," in ji Katherine Nordal, Ph.D., babban darektan kungiyar ilimin halin dan Adam ta Amurka (APA)." Abin da ke tashi mu tafi da safe." Amma ƙara labarai na tattalin arziƙi zuwa cikin damuwa na yau da kullun, kuma matakin damuwa na iya shiga cikin sauri da wuce gona da iri, yana sanya lafiyar ku cikin haɗari.

Nordal ya ce "Damuwa mai yawa tana haifar da hauhawar hauhawar jini da bugun zuciya, tsoma cikin aikin garkuwar jiki, da gajiya, rashin bacci da tashin hankali na tsoka," in ji Nordal. "Har ila yau damuwa iri-iri yana sa mu zama masu rarrafe da damuwa, wanda ke lalata alakarmu."

Masana sun ce matsalolin tattalin arzikin da aka fuskanta a baya -bayan nan sun sa mutane da yawa sun kasance cikin mawuyacin halin damuwa. A cikin binciken APA na baya-bayan nan, kashi 80 cikin 100 na masu amsa suna kiran tattalin arzikin a matsayin babban tushen damuwa, yayin da kashi 47 cikin 100 ke ba da rahoton karuwar damuwa a cikin shekarar da ta gabata. Kuma mafi yawan mutane ba sa fama da shi ta hanyar da ta dace: Kusan rabin waɗanda aka ƙirƙira sun ba da rahoton cin abinci mai yawa ko cin abinci mara kyau, kuma kashi 39 cikin ɗari sun ba da rahoton tsallake abinci. Duk da yake ba za ku iya kawar da tashin hankali daga rayuwar ku ba, kuna iya koyan yadda ake sarrafa shi. Fara ta hanyar ƙware dabarun Nordal guda uku na tashin hankali. A cikin wannan yankin da babu damuwa, duk da haka, ba a yarda da rushewar abubuwa ba.

1) Stash Energy-Boosting Snacks

"Yawan hawan hormones na damuwa yana barin mu masu saukin kamuwa da sha'awar sukari, abinci mai dadi mai dadi wanda, idan kun bar su, zai iya lalata shirin asarar nauyi," in ji Nordal. Lokacin da tashin hankali ya tashi, yi yaƙi da ƙwaƙƙwaran ƙwanƙwasa jakar dankalin turawa ta hanyar adana kayan ciye-ciye masu kyau a cikin jakar ku, a cikin aljihun tebur ɗin ku, har ma a cikin aljihun rigarku.

Tukwici: Gwada cin abinci akan waɗannan abinci masu yaƙar damuwa: almonds (cike da wadataccen bitamin E da zinc na gina garkuwar jiki); ganye mai ganye da dukan hatsi (cike da magnesium mai samar da makamashi); blueberries, kiwis, kankana da ja barkono (mai arziki a cikin rigakafi-tsarin-bunkasa bitamin C).

2) Fara Ritual Ritual

Yi alƙawari don kula da kanku ta hanyar tsara minti 30 na raguwa a rana. Dabarun shakatawa (misali, zurfafa numfashi ko tunani) na iya rage tattarawar hormones na damuwa a cikin jikin ku, rage saurin bugun zuciyar ku kuma kwantar da hankalin ku. Kalli nunin faifai na hotuna daga hutun dangi na ƙarshe akan kwamfutar tafi-da-gidanka; kira abokin nesa; kunna kyandir mai ƙanshin lavender, saka kiɗa mai sanyaya zuciya kuma yi wanka da ɗumi; ko raba wani ɗan lokaci tare da saurayin ku. Nordal ya ce "Duk wani aiki da kuka zaɓa, abin da ke da mahimmanci shine daidaituwa. Ta haka zaku san kuna da abin da kuke jin daɗin sa ido," in ji Nordal.

Tukwici: Koyi ƴan motsa jiki na shakatawa kuma sauraron waƙoƙin kiɗa masu kwantar da hankali a Cibiyar shakatawa na Cibiyar Kiwon Lafiya ta Jami'ar Pittsburgh.

3) Kasance da haɗin kai

Lokacin da kuke jin ƙanƙara da ɓarna, ka guji yunƙurin fara baje gayyata na liyafar cin abincin dare da na fim. Nordal ya ce "Tashin hankali yana kara dagula matakan damuwa, don haka a yi kokari kada a tsunduma cikin rudani. "Idan kuna jin an matse kuɗaɗen, ku miƙe ku gayyaci abokai zuwa wurin shakatawa ko kan keke ko duba jerin abubuwan da suka faru don kide-kide ko nunin kyauta."

Tukwici: Kafa dare mai ban sha'awa na mako-mako tare da budurwarka ko je gidan wasan kwaikwayo tare da saurayin ku. Dariya tana faɗaɗa tasoshin jini (wanda ke ƙaruwa da zub da jini kuma yana rage alamun damuwa na zahiri) kuma yana haifar da sakin endorphins mai daɗi a cikin kwakwalwar ku. Menene ƙari, bincike daga Jami'ar Loma Linda ya gano cewa kawai tsammanin dariya yana rage damuwa-hormone biggies cortisol (da kashi 39), adrenaline (da kashi 70) da dopamine (da kashi 38).

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