Hanyoyi biyar (5) da za a bi don rage damuwa (anxiety) - Makala - Bakandamiya
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Posted by Bakandamiya Apr 10 - Filed in Kiwon Lafiya - #anxiety #damuwa #matsalar da damuwa #ciwon damuwa - 787 views
Zamu iya cewa duk wani dan adam da Allah ya hallita a doron kasa yana da wani abinda ya ke tsoro. Wannan tsoro kuwa shine akasarin lokaci ke jawo abinnan da ake kira a Turance da anxiety attack (damuwa mai tsanani) ko kuma panic attack. Anxiety ko damuwa mai tsanani wani lamari ne da duk wanda ya ke cikinta, to lallai yana cikin lamari mara kyau wadda zai iya haddasa masa rashin lafiya mummuna. A saboda haka kula da lafiya, da kuma sanin yadda dan adam zai shawo kan wannan lamari na anxiety ya ke da muhimmanci marar misaltuwa.
Yawanci mutanen da basu taba fuskantar panic attack ba, idan abin ya same su, sai su zata ciwon zuciya (heart attack) ne ya same su, ko kuma su zaci mutuwa za su yi. Saboda tsananin wannan lamari, yana da kyau kowa ya san shi, sanna kuma ya san akwai shi, sa’annan kuma zai iya faruwa da kowa don shiryawa abin idan ya faru. Ba a wasa da maganan wannan lamari na damuwa!
Asabili da wadannan dalilai da muka lissafo a sama na hadarin da ke kunshe da matsalar ta damuwa, yana da kyau a san hanyar da za a bi idan damuwar ta samu don gujewa shiga cikin hadarin.
Za a iya duba: Dalilan da ke cusa yawan damuwa da bakin ciki ga matasa a yau
Ga wasu dabaru guda biyar (5) do rage shiga hatsarin da damuwa ke janyowa ga wadda ke cikinta
1. Cin abinci mai dauke da duk sinadaran da ake bukata (well-balanced diet)
Wannan wani lamari ne da mutane ke gani kamar bai kai a yi magana a kai ba. Amma maganar balanced diet yana da girma a wajen cin abinci na yau da kullum, musamman ga mutumin da ke fama da damuwa. Da yawa mutane idan damuwa ya same su, su kan mance da abinci ko kuma ba su kula da abinda suke ci saboda wannan lamari na damuwa da ke cin zuciyarsu. Tabbas damuwa bai da kyau! Kuma ya kan sa mutum shiga wani hali da bai da kyau. To amma bai isa ya hana ka cin abinci mai kyau da kuma wadda ya kamata ba. Domin rayuwanka na da muhimmanci. Bincike ya nuna cewa, cin balanced diet na taimakawa wajen rage matsalar da damuwa ke jefa dan adam a ciki.
Saboda haka kar mutum ya yadda saboda da damuwa ya ki kula da abincinsa. Haka zalika ba wai kawai abincin da ake ci sau uku a rana ba, harma da irin ‘yan kayan makulashe (snacks) da ake ci a dan tsakani shima a kula da cin mai kyau. Tabbas kula da cin abinci na kwarai zai taimaka wajen rage matsalar da damuwa kan haifar.
2. Samun isashshen bacci
A bincike da dama da masana suka gudanar sun nuna cewa tsoro (fear) yana da ga cikin manya-manyan dalilai da ke kawo damuwa. A saboda wannan dalili ya sa samun isasshen bacci ke da matukar muhimmanci ga mutumin da ke fama da damuwa. Saboda kuwa bacci na sa jiki ya samu hutu da ake bukata ya samu. Domin kuwa duk abin da ke damun mutum idan ya yi bacci zai mance da wannan abin. Wadda hakan zai bawa systems na jikin mutum daman komawa hayyacinsu. A lokacin bacci babu wani tsoro na wani abu can na rayuwa!
Bacci na awa takwas (8 hours) shi masana suka nuna da cewa mutanen da ke fama da matsalar damuwa su samu. Sannan kuma wanna ya zama irin baccin da za a rika samu a kullum, wato akai-akai, ko wacce rana awa takwas!
3. Rage shan giya (ga masu sha) da kuma yawan sinadarin caffeine
Wannan wani bangare ne da ya kamata a fi mai da hankali akai wajen rage damuwa. Akwai maganganun cewa mutane da yawa kan shiga dabi’an shan giya da shaye-shayen wasu muyagun kwayoyi don dai su fita daga cikin irin yanayi na tsoro ko damyuwa da suke fama da shi. Su irin wadannan mutane na zaton shan giya zai rage musu damuwa, to amma ba haka abin ya nuna ba. Akasari ma shi shan giya kara sa mutum a damuwa ya ke yi har abun ya kai wani halin la haula idan ba a dau mataki a kan lokaci ba. Haka kuma sinadarin caffeine da ake samu cikin coffee da wasu magunguna shima yana kara damuwa, a bisa sakamakon wasu bincike-binciken da masana suka gudanar.
A maimakon komawa ga giya, mutum ya yi kokarin lamuntan shan ruwa kawai zai taimaka sosai wajen rage wannan matsala ta damuwa. Saboda haka yana da kyau a kiyaye duk wani abun da ke kawo damuwa, ciki kuwa har da shan giya da shan abinda ke kunshe da sinadarin caffeine da yawa a ciki.
Dubi: Yadda za a rage sugar a cikin jini ba tare da shan magani ba
4. Motsa jiki da yawaita yin abubuwan da ke kawo kwanciyar hankali
Kamar yadda kowa ya sani ne, ba yau ba, likitoci da masana kiwon lafiya na ta faman ba da shawara cewa kowa yarinka kokarin motsa jiki a kullu yaumin. To a maganar matsalar rage damuwa ma motsa jiki na taka muhimmiyar rawa. Idan mutum na cikin damuwa in har ya lakanci motsa jiki to tabbas matsalar zata ragu kwarai ainun. Sanna kuma baicin motsa jiki, yana da kyau mutum ya rika dan irin abubuwa kamar su yoga ko meditation ko tausa (massage) da dai sauran irin abubuwa da kan tautasa zuciya domin rage damuwa.
Hadakan motsa jiki da kuma abubuwa masu tausasa zuciya ko kwantar da hankali irin su yoga suna rage damuwa kwarai ainun. Yana da kyau kowa ya rika yin su akai-akai musamman idan mutum na fama da damuwa.
5. Yin maganar da wani
Kwata-kwata ba daidai ba ne mutum ya kunshe damuwa a cikin cikinsa. A duk lokacin da ka ke cikin kunci ko damuwa a sabili da irin lamari na yau, yi kokari ka samu wani da ka yarda da shi, ko dan uwa ne ko kuma aboki a gaya masa wannan matsalar. Mutum zai yi mamakin irin yadda wannan maganar zai taimaka masa. Kuma na tabbatar idan har mutum ya yi wa wanda ya dace maganar matsalarsa, to za a taimaka masa sannan kuma zai samu saukin wannan damuwa da ke ransa. Sannan kuma dadindadawa mutum na iya magana da malaman lafiya wadanda suka kware akan irin wadannan matsaloli.
Shiga matsanancin damuwa wani lamari ne da ko makiyinka ba za ka roka masa ba saboda tsananinsa ga lafiyar mutum. Amma duk da haka wani lokacin duk yadda muka yi mu kuje masa ba za mu iya kaucewa shiga damuwan ba. Saboda idan har mutun na rayuwa a wannan duniyar ta mu, to dole ne watarana ya ga abinda baiyi mi shi daidai ba ko kuma ya shiga fargaba saboda wani abinda ke zuwa a rayuwar shi. To sanin wannan matsalar, da kuma sanin cewa kowa na iya shiga cikinta, na da muhimmanci domin kuwa idan lamari rayuwa ta samu za a san abin yi.
Da fatan wannan Makala za ta kara bawa mutane haske akan wannan lamari na damuwa don amfanin karan kansa da kuma waninsa. Allah kuma ya ba da sa’a ga duk wadda yake cikin damuwa wajen koyi da wadannan dabaru da muka lissafo.
A karshe, a tuna a har kullum idan wani lamari da ya shafi lafiya ya samu mutum, to a garzaya zuwa wajen likita shi ya fi! An ce lafiya uwar jiki, babu mai fushi da ke!
Za a iya duba: Abubuwan da ya kamata a sani game da ciwon hawan jini