Susanne Wolf
Kalmar danniya ta fito daga kalmar Ingilishi kuma tana nufin a cikin ma'anar asali "mikewa, damuwa". A kimiyyar lissafi, ana amfani da kalmar ne don bayyana yiwuwar tsayayyun jikin. Dangane da jikin mu, kalmar tana nufin martani na zahiri ga ƙalubale kuma ana iya bayanin juyin halitta: A da, yana da muhimmanci mutane su tara gawar yayin haɗari kuma a shirya don yaƙi ko gudu; a wasu yanayi wannan har yanzu gaskiya ne a yau. Danshi da hauhawar jini ya tashi, dukkan hankula suna kaifi, numfashi ya zama da sauri, tsokoki suna matsewa. A yau, duk da haka, jikinmu ba lallai ba ne ya amsa yaƙin ko gudu. Sakamakon haka, mutumin da ake tuhuma da tunanin mutum yawanci ba shi da bawul don sauƙaƙa matsin lamba na ciki.
Gaskiya danniya
"Damuwa yana faruwa a cikin kai," in ji likitan ilimin halayyar ɗan ƙasa da marubucin Diana Drexler. "Kwarewar danniya ya danganta ne da kwarewarmu na rayuwa." Damuwa a kowane lokaci ba mummunan abu bane, ya zama dole don ci gaban mutum da injiniya don canji. Ingantaccen damuwa (Eustress), wanda kuma ake kira kwarara, yana kara jan hankali kuma yana inganta haɓakar jikinmu ba tare da cutar da shi ba. Eustress yana motsawa da haɓaka yawan aiki, alal misali, idan muka magance ayyuka cikin nasara. Ana la'akari da damuwa ne kawai idan ba ta faruwa sau da yawa kuma ba tare da daidaituwa ta jiki ba.
Mun sami mummunan damuwa (damuwa) don zama barazana da kuma wuce gona da iri. Inda danniya yana nufin wani abu ne daban ga kowa: "Ga mutane ba tare da aiki kaɗai suna nufin rashin aikin yi da jin cewa ba shi da wani amfani, damuwa ce da kan iya haifar da wahala," in ji Nancy Talasz-Braun, mai ba da shawara kan rayuwa da kuma mai ba da shawara a fannin yoga. Wasu kuma sun gaji da aikinsu, da yawa suna jin cewa dole ne su yi aiki.
shakatawa
Ci gaban tsoka mai saurin motsa jiki (PMR) a cewar Edmund Jacobson: partsaukacin ƙwayoyin tsoka suna da rauni kuma suna annashuwa bayan wani ɗan gajeren lokaci.
Horarwar Autogenic: Hanyar psychotherapeutic na walwala da kai wanda masana ilimin likitan hauka na Johannes Heinrich Schultz suka kafa.
Yin motsa jiki kamar su "Square Yin numfashi": Inhale tsawon sati uku, riƙe numfashinka, numfashi kuma riƙe sake. A cikin aiwatarwa mutum yayi tunanin murabba'i a cikin ruhu.
Yoga koyarwar falsafar Indiya ce wacce ta hada da jerin motsa jiki da tunani. Akwai nau'i daban-daban kamar Hatha Yoga ko Ashtanga Yoga.
Tarihi da yawa
Sabine Fisch, marubuciya mai aikin likita, ta ɓullo da dabarun yaƙi da damuwa: "Na ƙirƙiri jerin abubuwan yi duk mako duk Litinin kuma na ɗauka sosai kowace rana har ma abubuwan da ba a sani ba sun dace da shi. Abin mamakin shi ne, wannan yawanci yana aiki, don in shawo kan damuwa sau da yawa kamar tabbatacce, saboda yana haɓaka tuki na. "
Kyakkyawan shiri a duniyar duniyar yau wacce ke buƙatar ƙari gare mu. Multitasking da alama kalmar sihiri ce a nan - amma menene ainihin bayan sa? "A gaskiya, ba ma yin abubuwa daban-daban a lokaci guda, amma ɗaya ne a lokaci guda," Dr. Jürgen Sandkühler, Shugaban Cibiyar Binciken Kwakwalwa a Jami'ar Likita na Vienna. "Brainwaƙwalwar ba ta iya yin ayyuka da dama, wadanda muke amfani da su a cikin tunaninmu." Abin da aka fi sani da multitasking shine abin da Sandkühler ke kira "maimaitawa": "kwakwalwarmu juya baya da gaba tsakanin ayyuka daban-daban. "
Masanin kimiyyar kwamfuta na Amurka Gloria Mark ta samo a cikin ƙoƙari cewa kammalawa na ɗayan ayyukan da yawa ba ya adana lokaci: Ma'aikatan ofisoshin California sun katse a kan matsakaici a kowane minti na sha ɗaya, kowane lokaci da ke buƙatar mintuna 25 don komawa ga aikinsu na asali. "A game da yadda nake shawo kan damuwa ni ne ko zan iya aiki da kaina," in ji Sandkühler. Jin daɗin aikin yana da yawa zuwa abin da ya shafi niɗin kai. "Danniya yawanci yakan haifar da buƙatu fiye da kima a kan buƙatu na kansa fiye da wahalar da ke waje," in ji Drexler psychotherapist. "Kuma ta rashin sauke nauyin da ke wuyansu." Sau da yawa kuma sau da yawa, laifin matsalar kansu akan aiki ko maigidan ya matsa. "Ba batun shawo kan masu wahala bane, tambayar ita ce yadda za'a magance su."
Nasihu don aikin kyauta-gajiya
daga dr. Peter Hoffmann, Ma'aikacin ilimin psychologist na AK Vienna)
Clearirƙiri fasalin ayyukan aiki.
Createirƙiri jadawalin yau da kullun da mako kuma sake nazarin sakamakon a ƙarshen mako.
Sanya abubuwan da suka fi mahimmanci.
Saita kanka bayyanannun ayyuka da makasudi.
Kada a katse idan ya yiwu.
Koyi da cewa a'a cikin ladabi amma takamaiman hanya sannan kuma ku dage da shi.
Bayyana kasancewa a cikin lokacin hutu tare da maigidan da abokan aiki kuma ku duba cikin kwangilar aikinku, kamar yadda aka tsara wannan batun.
Yi tunani da kanka ko kanaso ka zama mai yuwuwar kowane lokaci, ko'ina.
Idan kun dakatar da zirga-zirgar wasiƙarku da safe da kuma kusan awa ɗaya kafin ƙarshen aiki, kashe fitattun abubuwa (windows da ke nuna wasiku masu shigowa).
Karka sanya kanka cikin matsi don amsa kowane sako ko sako kai tsaye - hanya mafi inganci don magance wayoyin salula da yanar gizo galibi suna dogara da kanmu ne.
Konewa da danniya
A bayyane yake cewa matsananciyar damuwa yana sa ku rashin lafiya. Lokacin da ƙarfin kuzarin ya ƙare, inganci da taro yana raguwa. Haushi, rashin bacci, raunin bacci, matsalolin gastrointestinal, da hawan jini duk zasu iya zama sakamakon. Bugu da ƙari, damuwa mai tsawo yana raunana tsarin rigakafi kuma yana iya haifar da cututtukan zuciya, cutar huhu da ciwon baya. Tsoro mai ban tsoro shi ne ciwo mai ƙonewa, wanda ke cutar da mutane da yawa. Yawancin dalilai na waje suna taka rawa a nan: lokacin da matsin lamba na aiki, rashin zaɓuɓɓukan ƙirar mutum a cikin aikin, tsoron rasa aiki, babban alhakin rashin biyan kuɗi da zalunci. Amma wasu halaye na dabi'un su ma suna da alaƙar ci gaba da ciwo mai ƙonewa. Don haka abin ya shafa galibi suna sadaukar da kai kuma haƙiƙa masu hazaka waɗanda suka sa kansu a matsanancin matsin lamba don su yi nasara, suna da ladabi don kammalawa kuma suna son yin komai da kansu. Koda aiki na rabin rana zai iya haifar da ciwo mai ƙonewa, idan aka lura da wannan yana da matukar damuwa. A gefe guda, akwai mutanen da suke aiki 60 har zuwa awanni 70 a mako a karkashin matsin lamba ba tare da samun matsala ba. Kona-onlyone yana faruwa ne kawai lokacin da ƙididdigar sauƙaƙewa ga ƙalubalen ta wuce har abada kuma aikin damuwa na mutum yana daɗaɗawa cikin lokaci-lokaci.
Tare da Andreas B. na dare "ruwan 'ya'yan itace a waje". "Mummunan shan wahala suna - kamar yadda a lokuta da yawa, wanda na sanni - sakamakon sakamakon haɗin gwiwa ne na kwararru da masu ɗaukar nauyi masu nauyi," in ji 50 mai shekaru. Hanyarsa ta dawowa zuwa hutu da gangan tare da hutawa mai yawa, abinci na yau da kullun da lokutan gado da motsa jiki matsakaici. An kashe TV da rediyo. "A yau, zan iya gani sosai kuma in sami kaina bisa sabon salo da kuma yadda nake ji."
abinci
Abubuwan da ba a cika sanya su ba suna sa ƙwayoyin jijiyoyi su fi na roba: ana samun su a gyada, walnuts, linseed oil, oil seed seed, man goro da kifin ruwan sanyi kamar herring, tuna da kifi.
Bitamin B - bitamin B1, B6 da B12 - an san su ne saboda tasirin tashin hankali, wanda aka samo a yisti, ƙwayar alkama, shanu da hanta maraƙi, avocados da ayaba. Bitamin A, C da E - antioxidants suna kare jijiyoyi da jijiyoyin jini.
Magnesium muhimmin ma'adinai ne don lafiyar jijiya da lafiyar kwakwalwa, yana kunshe ne a cikin ayaba.
Cikakkun carbohydrates a maimakon sukari: Ana samunsu galibi a cikin kayayyakin hatsi na yau da kullun, hatsi, dankali, kayan ƙanshi kamar Peas ko wake da 'ya'yan itatuwa da kayan marmari da yawa.
Koyo ya ce a'a
Nancy Talasz-Braun, wanda kuma ke aiki tare da horar da jiki, ya san cewa mutane masu ƙonewa da yawanci suna fuskantar alamu ta jiki kamar ciwon baya da wuya kawai lokacin da suke hutu. "Yawancin mutane suna fuskantar matsin lamba wanda har yanzu ba sa fahimtar matsaloli na zahiri a rayuwar yau da kullun." Kamar yadda hanyoyin shakatawa za su kasance yawancin wasannin talabijin ko wasannin kwamfuta. "Ina ba da shawara ga abokan cinikin ni da su fara motsa jiki na yau da kullun a madadin haka, kuma mintuna biyar kawai." Koda ya fi kyau sune motsa jiki na yoga yau da kullun kamar sallar rana ko yin zuzzurfan tunani akai-akai. "Kowace rana na mintina 20, a cikin tsawon makonni da yawa, bari hankalin ya huta." Kowa ya nemi wa kansu abin da yake mai kyau, yadda za a sake cajin batiransu, yayi bayanin masanin ilimin halayyar dan adam kuma likitan psychologist Anneliese Fuchs. "Wannan na iya zama tafiya cikin yanayi, bimbini ko ziyarar sauna." Fuchs ya lura cewa mutane da yawa, don tsoron rasa ayyukansu ko abokansu, suna yin rayuwar da basu dace dasu ba. "A cikin jawabina, na ba ku shawara ku daina gunaguni kuma a maimakon haka ku tashi ku yi wani abu. Duk wani nau'in gwaninta, har ma da marasa kyau, yana kawo mu ci gaba - dole ne mu koyi yin kuskure kuma wani lokacin mu ce a'a! ", Masanin ilimin halayyar ɗan adam ya yarda. "Ko kuna jin damuwa ya danganta ne da ra'ayin ku game da aiwatarwa, kuskure, nauyi da iko," in ji masanin ilimin halayyar dan adam Drexler. "Kuna iya magance haraji ta hanyar samar da ƙarin haƙuri ga kanku da sauran mutane."
Photo / Video: Shutterstock.
