Menene Rashin Aikin Gudanarwa?

Wadatacce

• Menene Aikin Gudanarwa?
• Menene Rashin Aikin Gudanarwa?
• Don haka, Me ke haifar da rashin aikin gudanarwa?
• Ta Yaya Ake Gane Ciwon Aikin Gudanarwa da Magani?
• Kayayyakin don Sarrafar Rashin Aikin Gudanarwa
• Bita don

Shin kun taɓa jin kamar kwakwalwar ku ba ta yin abin da yake, kuskure, ya kamata? Wataƙila kuna duban kalandarku na mintuna kawai don har yanzu gwagwarmaya da tsara ranar ku. Ko wataƙila kuna da wahalar daidaita halayenku; wasu kwanaki kuna ɓarna abubuwa yayin taron Zoom, yayin da a wasu lokutan, kuna yin shuru har maigidanku na iya tunanin kanku yana cikin gajimare.

Wadannan al'amuran misalai ne na ainihin al'amari da aka sani da rashin aiki na zartarwa, kuma yana iya faruwa ga kowa. Mutanen da ke fuskantar tabarbarewar zartarwa sau da yawa suna gwagwarmaya tare da tsarawa, warware matsaloli, ƙungiya, da sarrafa lokaci-kuma yawanci alamu ne cewa wani abu mafi girma yana gudana (komai daga ɓacin rai, ADHD, da sauran ƙalubalen lafiyar kwakwalwa ga COVID-19). Gaba, duk abin da kuke buƙatar sani (sannan kuma wasu) game da tabarbarewar zartarwa, menene, yadda yake aiki, wanene yake shafar, da abin da za ku yi game da shi, a cewar masana lafiyar kwakwalwa.

Menene Aikin Gudanarwa?

Don fahimtar mahimmancin zartarwa dysaiki, dole ne ka fara fahimtar aikin zartarwa. "Gaba ɗaya, [aikin zartarwa] kalma ce da ke nufin tsarin fasaha na duniya da ke da alaƙa da yadda mutane ke aiki a rayuwar yau da kullun," in ji masanin ilimin ɗan adam Alfiee Breland-Noble, Ph.D., wanda ya kafa AAKOMA Project, ƙungiyar sa-kai da aka sadaukar don kula da lafiyar hankali da bincike. "Ƙungiyar Ƙwararrun Ƙwararrun Ƙwararrun Amurka ta bayyana ayyukan zartarwa a matsayin 'matakai na fahimi mafi girma,'" wanda ya haɗa da tsarawa, yanke shawara, da bin burin, da sauransu.

Gabaɗaya, aikin zartarwa mai lafiya yana taimaka mana da kanmu mu gudanar da rayuwar yau da kullun tare da kula da alaƙa, ”in ji Paul Wright, MD, babban mataimakin shugaban ƙasa da kujerar tsarin Cibiyar Neuroscience a Nuvance Health, tsarin kiwon lafiya ba riba. "[Yana] ya haɗa da halayen hali, fahimta, da ƙwarewar tunani waɗanda ke taimaka mana mu mai da hankali, tsarawa, tsarawa, da tunawa don sarrafa lokaci da yin kamun kai."

Ka ce kwanan wata ba zato ba tsammani ya tashi a wurin aiki. Da kyau, za ku sami kanku cikin sauƙi don dacewa da yanayi da kuma tunanin hanyoyin da za ku sake mayar da ayyuka don yin aikin ASAP. Irin wannan sassaucin tunani da daidaitawa biyu ne kawai daga cikin ayyukan zartarwa masu lafiya.

Abin da ake faɗi, wannan mafi kyawun aiki, lafiyayyen aiki na iya ɓarna kuma yana gudana cikin yini. "Aiki na zartarwa yana 'kan layi' a duk lokacin farkawa na mutum," in ji masanin ilimin halayyar kwakwalwa Forrest Talley, Ph.D. A sakamakon haka, wani lokacin ku - da waɗannan hanyoyin fahimi - na iya kasancewa akan autopilot. "Saboda kowane ɗayanmu ya shafe tsawon rayuwarsa tare da nau'in aikin zartarwa wanda yake 'na al'ada' ga kowannenmu, yana jin haka ... na al'ada," in ji Talley. Koyaya, a wasu lokuta, ƙila ba za ku yi fice a, misali, mai da hankali ko sarrafa lokaci ba. Wasu daga cikinsu sakamakon zama mutum ne kawai. "Dukkanmu lokaci -lokaci muna iya mantawa, samun matsala wajen tattara hankali, da daidaita motsin zuciyarmu saboda dalilai daban -daban da suka haɗa da rashin ruwa, yunwa, da rashin bacci," in ji Dokta Wright. Amma (!) Idan kun sami kanku kuna gwagwarmaya tare da tsarawa, tsarawa, warware matsalolin, da daidaita halayenku akai-akai, kuna iya fuskantar tabarbarewar zartarwa.

Menene Rashin Aikin Gudanarwa?

Sai dai kawai akasin aikin zartarwa: Rashin aikin zartarwa shine lokacin da ɗaya ko fiye na ƙwarewar da aka ambata ba sa aiki yadda ya kamata kamar yadda ya kamata, a cewar masanin ilimin hanyoyin sadarwa kuma ƙwararriyar neuroscientist Caroline Leaf, Ph.D. Ƙari musamman, APA ta bayyana rashin aikin zartarwa a matsayin "nakasa a cikin ikon yin tunani a hankali; tsara; warware matsaloli; haɗa bayanai; ko fara, ci gaba, da dakatar da rikitarwa."

Sauti saba? Kusan kowa yana fuskantar wani matakin rashin aikin zartarwa daga lokaci zuwa lokaci, musamman yayin da ke cikin damuwa ko ta jiki, a cewar masana. (Don faɗar Hannah Montana, "kowa yana yin kuskure, kowa yana da waɗannan kwanakin.")

"Wataƙila ba ku sami isasshen bacci ba, kuna jin yunwa, wahalar kuɗi ta shagaltar da ku, rashin lafiyar ƙaunataccen ... A waɗannan kwanakin, muna da wahalar tattara hankali, motsawa yana da wahalar samu fiye da Sasquatch, shiryawa yana ɗaukar ƙarin ƙoƙari, kuma motsin zuciyarmu yana samun mafi kyawun mu, "in ji Talley. "Kada ku tsallake zuwa ƙarshe kuma ku ɗauka cewa kuna fama da wannan rashin lafiya. Matsaloli ne kawai kuna da mummunan rana ko mako mai wahala."

Wannan ana cewa, idan rashin aikin zartarwa yana da alama yana faruwa da yawa, to yana iya zama lokaci don dubawa tare da ƙwararren masanin lafiyar kwakwalwa, saboda babban lamari na iya haifar da waɗannan matsalolin, in ji shi.

Don haka, Me ke haifar da rashin aikin gudanarwa?

Talley ya ce "Jerin hanyoyin samun raguwar aikin zartarwa yana da tsawo sosai, amma masu laifin sun haɗa da ADHD, ɓacin rai, rikicewar damuwa, tsananin baƙin ciki, raunin ƙwaƙwalwar ƙwaƙwalwa, barasa, da shan miyagun ƙwayoyi," in ji Talley. Leaf yana maimaita wannan jerin, yana ƙara "nakasassun ilmantarwa ga lalata, autism, ciwace -ciwacen kwakwalwa, da matsanancin tunani marasa sarrafawa da damuwa mai guba" duk na iya haifar muku da ci gaba da lalacewar gudanarwa.

Kuma yayin da zaku iya shan wahala kawai daga rashin aiki na zartarwa (tunanin: waɗancan makonnin farko masu cike da bala'in cutar), ana iya danganta su da cututtukan neurologic (misali raunin kwakwalwar rauni) da rikicewar yanayi ko yanayin tabin hankali (misali ADHD). , bisa labarin bita a Ci gaba. Ma'ana, tabarbarewar zartarwa galibi ana ɗauka alama ce ta abin da galibi babban al'amari ne.

Halin da ake ciki? COVID-19, wanda aka yi imanin yana haifar da rashin aikin gudanarwa. Karamin bincike daga watan Fabrairu 2021 ya gano cewa kashi 81 na marasa lafiya sun sami nakasu na hankali yayin da suke murmurewa daga tsawaita asibiti na COVID-19. Wadanda ba su kamu da cutar coronavirus ba suma suna cikin haɗarin rashin aiki. "Mun lura cewa mutane da yawa sun fuskanci matsaloli tare da ƙwarewar aikin zartarwa yayin bala'in COVID-19 saboda sun damu, damuwa, da takaici," in ji Dokta Wright. (Duba kuma: Tasirin Kiwon Lafiyar Hankali na COVID-19 Kuna Bukatar Ku sani Game da)

Don haka, ta yaya za ku tantance idan kuna fuskantar tabarbarewar zartarwa? Anan akwai wasu alamomi masu faɗi, a cewar Dr. Wright:

• Kasancewa a kai a kai yayin taro da tattaunawa
• Yin gwagwarmaya don sarrafa motsin rai ko magance takaici
• Manta yin abubuwan da ke kusa-atomatik (biyan kuɗi, yin ayyuka na yau da kullun ba tare da babban ƙoƙari ba, da sauransu)
• Fuskantar asarar ƙwaƙwalwar ajiya gaba ɗaya; talauci fiye da matakan mantawa na al'ada
• Ji cikin sauƙi da ayyuka (musamman idan kun kasance kuna yin waɗannan ayyukan cikin nasara a cikin shekarar da ta gabata)
• Kwarewa ta rage ikon tsarawa da tsara rayuwar ku ta yau da kullun
• Gwagwarmaya don bin umarnin mataki-mataki, ko jin ba za ku iya warware matsalar ba
• Lokacin ɓatawa; gabaɗaya yana fama da sarrafa lokaci
• Yawan shaye-shaye a kan kayan zaki ko na tagulla saboda ƙarancin kamun kai

Ta Yaya Ake Gane Ciwon Aikin Gudanarwa da Magani?

Rashin aikin gudanarwa shine ba wani aikin likitanci na hukuma wanda Diagnostic and Statistical Manual of Disorder Discover ya gano, kundin bayanan yanayin tunanin da likitocin ke amfani da shi wajen gano marasa lafiya. Yana da, duk da haka, yana da "ma'ana ɗaya da daidaiton yarda tsakanin kwararrun likitocin hankali da masu ilimi," in ji Breland-Noble. Ma'ana, idan abubuwa sun kasance "ba daidai bane" na ɗan lokaci, neman mai yin aiki (misali.psychiatrist, psychologist) yana da kyau ra'ayi, kamar yadda za su iya taimaka maka ka samu tushen duk wani rashin aiki na zartarwa sannan, da fatan, magance matsalar.

Da zarar ƙwararren ƙwararre ya gano rashin aikin zartarwa, akwai zaɓuɓɓukan magani da yawa da ake da su. Makullin, duk da haka, shine ganewa da jiyya. Idan ba a kula da shi na dogon lokaci ba, irin wannan raunin rashin ƙarfi "na iya haifar da ɓacin rai da alamun damuwa gami da ƙarancin girman kai a kan lokaci," a cewar likitan ilimin likitanci Leela Magavi, MD Don haka, a, damuwa na iya haifar da tabarbarewar zartarwa. amma rashin aiki na zartarwa kuma na iya haifar da damuwa - sake zagayowar rashin tausayi. (Mai alaƙa: Menene Damuwa Mai Girma Aiki?)

Labari mai dadi? "Ayyukan zartarwa na iya dawowa kuma su inganta akan matakai daban-daban, wanda na samu a asibiti tare da marasa lafiya na kuma a cikin bincike na, ko mutumin yana fama da TBI, rashin ilmantarwa, Autism, mummunan rauni, ko rashin lafiya na farko," in ji Dr. Leaf. "Tare da ayyukan kulawa da hankali da suka dace, marasa lafiya na, da kuma batutuwa a cikin bincike na, sun sami damar inganta aikin gudanarwa na tsawon lokaci, ba tare da la'akari da [su] da suka gabata ba." (Mai dangantaka: Ka'idodin Sauki don Inganta Lafiyar Kwakwalwa)

Kayayyakin don Sarrafar Rashin Aikin Gudanarwa

Iyakance lokacin allo. "Takaita lokacin allo da kiyaye abubuwan da aka saba da su da suka hada da ayyukan tunani da motsa jiki - gwargwadon yiwuwar - na iya inganta mayar da hankali da kuzari," in ji Dokta Magavi.

Gwadafar. Breland-Noble da Dr. Magavi duk sun kawo ilimin halayyar ɗabi'a, wani nau'in ilimin halin ɗabi'a, a matsayin kyakkyawar hanya don magance tabarbarewar zartarwa. CBT yawanci yana mai da hankali kan canza yanayin rashin amfani ko kuskuren tunani da dabi'u don ku iya "koyi ingantattun hanyoyin magancewa" tare da ƙalubalen tunanin ku kuma ku zama "mafi inganci" a rayuwar yau da kullun, bisa ga APA. A wasu kalmomi, CBT kai tsaye yana kai hari kan ayyukan zartarwa (misali tsarawa da tsarawa, magance matsalolin, daidaita tunani zuwa yanayi, da dai sauransu) "don taimaka wa wani ya daidaita halayensa a kusa da tsarin da aka yarda da shi," in ji Breland-Noble.

Motsa tsabtar bacci. Kamar yadda bacci ke taka muhimmiyar rawa a aikin zartarwa don kowa da kowa, ya zama wajibi a samu tsaftar barci mai tsafta, inji Dokta Magavi. Wannan ya haɗa da abubuwa kamar rashin aiki daga ɗakin kwanan ku (tunda yin hakan na iya shafar ingancin bacci), da shiga cikin tsarin kwanciya da farkawa a lokaci guda na yau da kullun. (BTW, shin kun san cewa yin barci da safa zai iya taimaka muku kama waɗannan Z?)

Saita wurin aiki mai da hankali. Kiyaye filin aikinku yayi sanyi, mai haske, tsafta, da tsari - duk waɗannan suna taimakawa haɓaka mai da hankali, in ji Dokta Magavi. "Rubuta manyan manufofi na rana sannan kuma tsallake waɗannan na iya taimakawa mutane su ci gaba da lura da ayyuka." Sauti mai sauƙi isa, amma ga waɗanda ke fafutukar da rashin aikin zartarwa, kawai tuna yin jerin abubuwan yi na iya zama ƙalubale. (Mai alaƙa: Nayi Aiki Daga Gida tsawon Shekaru 5 - Ga Yadda Na Kasance Mai Haɓakawa da Cire Damuwa)

Gina kan nasarar ku. Ko da ƙananan nasarori suna sakin dopamine, wanda zai iya inganta halayen lafiya da mai da hankali, in ji Dokta Magavi. A gefe, ƙananan matakan dopamine da norepinephrine na iya haifar da ƙarancin hankali. "Don haka duk wani aiki da ke haɓaka waɗannan matakan na iya haɓaka mai da hankali." Alal misali, lokacin da kake jin damuwa, ba wa kanka aiki na dakika 30, ya zama nada wando guda ɗaya, wanke tasa, ko rubuta jumla ɗaya kawai. Yi bikin cim ma wannan ƙaramin aikin, kuma ku ga ko kun ji kwarin gwiwa don ci gaba.

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