Duba sakamakon da yadda za'a rabu da damuwa

Wadatacce

• Sakamakon damuwa
• Yadda zaka rage danniya mai nasaba da aiki
• Yadda ake rage damuwar rai

Matsanancin damuwa na iya haifar da karin nauyi, gyambon ciki, canjin zuciya da hawan jini saboda karuwar cortisol, wanda shine kwazon da ke da alhakin ba da gudummawa ga ingantaccen tsarin garkuwar jiki. Ara koyo game da ayyukan wannan hormone a: Cortisol.

Gabaɗaya, yawan damuwa yana faruwa ne saboda yawan aiki, jadawalin rashin tsari, yanayin rashin lafiya ko yawan aiki na mutum, kuma ɗayan mafi kyawun hanyoyin kawar da damuwa shine sadaukar da mintuna 30 kowace rana don ayyukan shakatawa, kamar sauraron kiɗa, shan nutsuwa wanka ko tafiya hutawa a kan yashi, saboda yana taimakawa rage matakan cortisol, shakatawa da rage saurin bugun zuciya.

Koyaya, a wasu yanayi, yana iya zama dole don zuwa likita don shan magunguna waɗanda ke taimakawa rage tashin hankali, gudanar da zaman lamuran halayyar ɗan adam don koyon fasahohin shakatawa da hanyoyin ingantattu don sarrafa lokaci.

Sakamakon damuwa

Danniya na iya haifar da matsaloli ko cututtuka a yawancin gabobi da tsarin, kuma zai iya haifar da:

• Rashin gashi kuma siraran wayoyi;
• Nailsusoshin rauni kuma mai laushi;
• Appetara yawan ci tare da samun nauyi ko raunin nauyi saboda yawan jin zafi da rashin ci;
• Wahala bacci, wanda ke haifar da yawan gajiya;

• Cututtuka akai-akai, kamar cututtukan fitsari, gastroenteritis ko mura.

Har ila yau damuwa na iya haifar da ci gaba da matsaloli masu tsanani kamar cututtukan zuciya, kamar ƙara farawar ciwon sukari, yawan matakan triglycerides da mummunan cholesterol ko rashin ciwo na hanji.

Bugu da kari, yawan damuwa a kan lokaci na iya yin sulhu a kusan kowane gabobi ko tsarin da ke cikin jiki kuma, a cikin mawuyacin yanayi, na iya haifar da rashin haihuwa ko ma kashe kansa. Har ila yau koya koya alamun bayyanar rashin lafiya.

Yadda zaka rage danniya mai nasaba da aiki

Don rage matakan damuwar aiki, yakamata:

• Yi hutu kowace shekara: hutu na taimaka wajan mantawa da wajibai na rayuwar yau da kullun;
• Auki ƙananan hutu na yau da kullun yayin lokutan aiki: dakatarwa, koda kuwa mintuna 5 ne, yana taimakawa shakatawa da tsara tunaninka, haɓaka samarwa da fa'ida;
• Mikewa: lokacin aiki, jiki ma yana buƙatar shakatawa da sauƙaƙa tashin hankali. Ga abin da za ku yi a: Yin atisaye don yi a wurin aiki.
• Yi magana da maigidan: musamman lokacin da akwai wasu matsaloli ko matsala;
• Raba ayyuka: rabe-raben ayyuka na taimakawa wajen rage nauyi a kan kowane ma’aikaci;

Bugu da kari, koyaushe sanya kanka a cikin yanayin dayan yana daya daga cikin hanyoyin rage rikice-rikicen ma'aikata, wanda shine dalilin da ya sa yake da muhimmanci a zama masu juriya da taka-tsantsan domin samun damar kimanta dukkan yanayi da kyau da kuma tsammanin abin da zai iya faruwa a cikin kyakkyawar fata da kuma hanya mara kyau.

Yadda ake rage damuwar rai

A al'ada, damuwa yana faruwa ne saboda wahalar sarrafa lokaci tsakanin ɗawainiyar sana'a da wajibai na iyali kuma, sabili da haka, abu mafi mahimmanci don kawar da damuwa mai yawa ya haɗa da:

• Yi amfani da kalanda don tsara abubuwan yau da kullun, tsara kowane mako zuwa mako.
• Rarraba ayyuka tsakanin abubuwa daban-daban na iyali: ya kamata a hada yara, sanya kananan ayyuka, kamar su shimfida gado ko kuma gyara dakin, misali;
• Mayar da hankali kan bukatun yanzu da manta abubuwan da suka gabata;
• Adana kuɗi, kashe kudi ne kawai akan kayan masarufi, don kaucewa bashi, wanda hakan na daya daga cikin abubuwan da ke haifar da tsananin damuwa;
• Guji yanayin da ke haifar da rashin jin daɗi misali, idan labarai a talabijin suna haifar da tashin hankali ko yawan zirga-zirgar da ke haifar da damuwa yana da muhimmanci a nemi mafita;
• Yin hutu na shakatawa: keɓe aƙalla minti 30 a rana don abubuwan kwantar da hankali kamar sauraren kiɗa, yin wanka, tafiya a kan yashi ko datti ko yin tafiya a waje, na iya taimakawa wajen rage damuwa.

Bugu da ƙari, ya kamata ku sha shayi mai kwantar da hankali kowace rana, kamar chamomile ko St. John's wort kuma ku guji shaye-shaye da abinci tare da maganin kafeyin saboda yana haifar da tashin hankali na tsarin juyayi wanda ke haifar da ƙara damuwa.

Don koyon yadda ake sarrafa damuwa karanta:

• 4 matakai don sarrafa mummunan motsin rai
• Yadda ake sarrafa tachycardia