Dalilin da yasa kuke jin tsinannu gajiya koyaushe a lokacin keɓewa

Wadatacce

• Me yasa kuke Gaji sosai RN
• Yadda ake Mayar da Matakan Makamashi
• Bita don

Wataƙila ba ku koyi Faransanci ba ko kuma ba ku ƙware da ɗanɗano mai tsami ba a cikin watanni ukun da suka gabata na kullewa, amma kuna tunanin cewa tare da duk sabon lokacinku na kyauta za ku ji aƙalla samun kwanciyar hankali. Duk da haka, akwai wannan babban gajiya ta jiki (wanda, FYI, ya bambanta da gajiyar keɓewa, gaurayawan gajiya da sauran ji na tashin hankali, baƙin ciki, damuwa, kaɗaici, ko harzuƙa) waɗanda mutane ke ji sakamakon “yin kome” a gida. . To, me ya sa da yawa daga cikinmu muke jin kasala?

Me yasa kuke Gaji sosai RN

Ga matsalar: Kuna iya jin kamar ba ku yin komai, amma a zahiri kwakwalwarku da jikinku suna aiki akan kari don magance wani yanayi da ba a taɓa yin irinsa ba. A yanzu, mutane suna fama da manyan rikice-rikice guda biyu: ƙwayar COVID-19 da tashin hankali kan tsarin wariyar launin fata.

Eric Zillmer, Psy ya ce "Gaskiyar cewa duka biyun sune yanayin rayuwa da mutuwa - mutanen da ke kamuwa da cutar suna mutuwa kuma Baƙar fata suna mutuwa a cikin tashin hankalin jama'a - yana haifar da matsanancin damuwa ga jikin ku don magance shi," in ji Eric Zillmer, Psy .D., farfesa na neuropsychology a Jami'ar Drexel da kuma likitan ilimin likitancin lasisi.

Jikin dan adam yawanci yana da kayan aiki da kyau don magance damuwa, godiya ga yaƙin kwakwalwa ko amsa jirgin. Lokacin da kwakwalwarka ta fahimci haɗari, yana sakin cortisol don ɗaukar jikin ku don aiki kuma ya rufe ayyuka marasa mahimmanci. Jikin ku zai iya jurewa wannan yanayin na dogon lokaci, kodayake. A yadda aka saba, cortisol hormone ne mai haɓaka kuzari, in ji Manjo Allison Brager, Ph.D., masanin kimiyyar jijiyoyin jiki tare da Sojojin Amurka waɗanda ke nazarin rayuwa a ƙarƙashin matsanancin yanayi. "Amma lokacin da kuke cikin dogon lokaci na matsanancin damuwa, samar da cortisol ɗinku yana samun rashin daidaituwa har ya juya canjin kuma ku fara fuskantar gajiya da gajiya," in ji ta.

Akwai ɗimbin bincike da ke nuna dogon lokaci ga damuwa na iya haifar da kowane nau'in al'amurran kiwon lafiya, daga ƙara haɗarin damuwa da damuwa da rushewar barci zuwa raunin garkuwar jiki har ma da cututtukan zuciya.

Da yake magana game da hormones, lokacin da kuka makale a gida, kuna rasa abubuwan jin daɗin dopamine da kuke samu daga yin hulɗa tare da wasu mutane ko yin abubuwan da kuke so (kamar zuwa wurin motsa jiki, cuddling, ko ma zama masu ban sha'awa) , in ji Brager. Lokacin da aka saki dopamine a cikin kwakwalwa, yana sa ku ji faɗakarwa da farkawa; idan ba a sami wannan sakin ba, ba abin mamaki ba ne ka ji gajiya.

Kwakwalwar ku ba kawai tana hulɗa da hormones haywire ba, ko da yake. Kun san yadda lokacin da kuka ja zuwa ja mai haske, kun gaji da hankalin ku har sai haske ya canza? Don kawai ba ku yin komai ba yana nufin injin motar ya daina aiki. Kwakwalwar ku kamar injin mota ne, kuma, a yanzu, ba ta samun kowane irin hutu.

"Abu na farko da kwakwalwarka ke yi a kowane hali shine kokarin fahimtarsa," in ji Zillmer. "Amma idan kuna aiki daga wurin rashin tabbas, dole ne ya yi aiki tukuru don cike gibi." Wannan yana da haraji musamman a yanzu saboda ba wai kawai kuna jin kamar ba ku san abin da ke faruwa ba, yana iya jin kamar ba kowa ya san abin da ke faruwa - ko yadda za a ci gaba. (Lokaci mai daɗi!)

Yin aiki daga gida ba zai taimaka ba - ba saboda ba ku cikin ofis ɗin ku, amma saboda an harbe aikin ku na yau da kullun. Brager ya ce: "Mun samo asali ne don neman tsarin yau da kullun har ma muna da duk tsarin ilimin halittar jiki wanda aka gina a kusa da sha'awar yau da kullun: tsarin lokacin circadian," in ji Brager. "Lokacin da muka ɗauki tsauraran jadawali na lokacin da muke aiki, ci, barci, horarwa, da "sanyi," jikinmu yana kan wannan jadawalin kuma sau da yawa za ku ji physiologically da tunani mai karfi don yin wannan aikin." (Duba: Ta yaya kuma Me yasa Cutar Kwayar cutar Coronavirus ke Haɗuwa da Barcin ku)

Halin kama-da-wane na WFH na iya lalata kuzarin ku, kuma. Brager ya ce "Dalili daya shine an hana jikin mu rashin karancin motsin rai da na tunani kai tsaye ga mutane yayin da har yanzu dole ne su halarci bayanai da tattaunawa," in ji Brager. "Har ila yau, sau da yawa muna kan kiran bidiyo a cikin ɗakunan da ba su da haske sosai (don haka rage faɗakarwa) da kuma zama a kusa da tsayawa ko tafiya." Wannan lalaci da ba a sani ba yana haifar da ƙarin gajiya, wani mugun yanayi (mai gajiya).

Zillmer ya kara da cewa, "Idan da akwai abu daya da ba daidai ba, za mu iya gyara shi." Amma tare da batutuwa da yawa da za a magance su, dukkansu sun lalace kuma sun ruɗe (watau son yin adawa da wariyar launin fata amma tsoron fallasa cutar coronavirus a cikin taron jama'a), ya zama mai rikitarwa har yana da wuya kwakwalwarmu ta iya sarrafawa, in ji shi.

A matakin motsin rai, wannan duka yana iya aika damuwar ku zuwa wuce gona da iri. "Mun riga mun shiga cikin kasadar damuwa a matsayinmu na al'umma saboda yawan damuwa shine mafi yawan cututtukan kwakwalwa a Amurka," in ji Zillmer. Kuma wannan damuwar tana da yawa. Watakila yana farawa da tsoron rashin lafiya...to akwai tsoron rasa aikinka...sai kuma tsoron kasa biyan kudin haya...sai kuma tsoron kaura... Ba kwa buƙatar ragewa don gaya muku abin da zai yi girma," in ji shi.

Yadda ake Mayar da Matakan Makamashi

To me za ku iya yi game da shi? Kuna iya jin cewa mafi kyawun amsar duk wannan shine bacci. Amma bacci da yawa na iya sa ku ƙara gajiya (kuma yana da alaƙa da haɗarin haɗarin kiba, ciwon sukari, hawan jini, da cututtukan zuciya, gami da haɗarin mace -mace.)

"Yanzu da muke gabatowa watanni uku, watanni hudu, yawancin mutane yakamata a kama su da bacci," in ji Brager. Zai fi kyau ku tilasta wa kanku fita waje ko tilasta wa kanku yin motsa jiki - hakan zai ba ku sakin dopamine don fitar da kuzarin ku, in ji ta.

Mafi kyawun abin da za ku iya yi shi ne ɗaukar iko a maimakon shiga cikin wata hanya mai ban mamaki da keɓe keɓe yana lalata tunaninmu na lokaci. Sanya jadawalin bacci/farkawa mai kyau, saita iyaka tare da abokan aikinku, kuma ku huta daga allonku kowane minti 20 zuwa 30 a cikin yini, in ji Brager. (Mai Alaƙa: Wannan Rikicin Barci Shine Sanin Likitan Likitanci don Kasancewa Babban Mujiya)

Ta kara da cewa "Babban hack shine fitowa cikin haske mai haske, hasken rana mai yiwuwa," in ji ta. "Hasken rana yana aika tunatarwa kai tsaye ga tsarin barcinmu/farkawa a cikin kwakwalwa cewa lallai rana ce kuma yakamata mu kame ranar - wanda yana da taimako musamman a lokacin rashin bacci. Wannan hasken rana 'jolt' ga kwakwalwa shima yana haɓaka samarwa na bitamin D, wanda ke da mahimmanci don inganta tsarin rigakafi da kuma-musamman a fuskar cutar ta yau - lafiyar huhu."

Kuma kada ku ji daɗi game da ba wa kwakwalwar ku hutu tare da ayyuka masu daɗi kai tsaye kamar kallon TV na gaskiya akan Netflix ko rasa kanku a cikin littafin soyayya. "Akwai dalilin da kowa ke sarrafa damuwarsa ta hanyar yin ayyuka masu sauƙi, kamar aikin lambu, dafa abinci, ɗaukar dabba," in ji Zillmer. "Abinci ne mai dadi ga kwakwalwarmu."

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