Wadatacce
- Menene kwantar da kai?
- 1. Yi amfani da kayan aiki
- 2. Saurari waƙar da kuka fi so
- 3. Aikata hankali
- 4. Yi tafiya na mintuna 5
- 5. Yi magana mai daɗi ga kanka
- 6. Yi amfani da ƙarfin aromatherapy
- 7. Ku ci abincin ku na ta'aziyya
- 8. Kuka
Harin motsin rai na iya bayyana kansa a cikin raunin motsin rai ko cikin firgici da damuwa. Samun farmakin motsin rai na iya zama da rikitarwa don sarrafawa - yana iya zama mai wahala ga mutumin da ke fama da shi, kuma yana iya rikitar da mutanen da ke kusa da su.
Idan kai ko wani da kuka sani wanda ke fuskantar waɗannan hare-hare na motsin rai, anan ga wasu misalai na dabarun kwantar da hankali waɗanda zasu iya taimakawa daidaita waɗannan motsin zuciyar.
Menene kwantar da kai?
Mai sanyaya kai shine aikin daidaita motsin zuciyar mutum.Wannan aiki ne don karkatar da hankalin mutum a farkon motsin rai.
Jin daɗin kai yana da mahimmanci saboda yana ba da jin daɗin jin daɗi ga mutumin da ke fuskantar raunin motsin rai.
Yayin samun tallafi na motsa jiki daga tsarin tallafi mai ƙauna yana taimakawa ta hanyoyi da yawa, samun dabarun kwantar da hankali da ke aiki a gare ku yana da mahimmanci kamar sanin sa. Har ma ana ba da shawarar ku jera jerin dabarun kwantar da hankalin kanku kuma ku riƙe su a cikin iyawar hannu.
Anan akwai dabaru masu kwantar da hankali da yawa waɗanda zaku iya aiwatarwa idan akwai tashin hankali:
1. Yi amfani da kayan aiki
Daga cikin ƙamus na ƙamus na kalmar, kayan aikin shine: “tushen wadata, tallafi, ko taimako, musamman wanda za a iya samun sauƙin amfani da shi lokacin da ake buƙata.” Wannan ma'anar tana nuna mana cewa wadatar tana “samuwa cikin sauƙi.”
Yawancin fasahohin kwantar da hankali waɗanda za a iya samu akan intanet sun fito ne daga hanyar waje. Koyaya, wannan yana amfani da hanyoyin aiwatarwa na ciki kawai.
Dangane da dabarun kwantar da hankali, wadatawa tana nufin samun damar wadatar da tunaninmu don samun nutsuwa.
Ƙaddamarwa ta ƙunshi samun dama ga abubuwan tunawa waɗanda ke kawo kyakkyawar ji, ɗumi, da jin daɗi.
Shin kun yi kyakkyawan rana a bakin teku tare da dangin ku duka lokacin da kuke ƙanana? Ko kuna da abincin dare na iyali inda duk dangin ku suke wurin don murnar kammala karatun ku na sakandare?
Ƙwaƙwalwar da aka gane tana da kyau na iya taimakawa wajen kawo ɗumbin jin daɗi da tunani waɗanda ke kunna sassan kwakwalwa iri ɗaya kamar lokacin da kuke cin kek ɗin cakulan da kuka fi so.
2. Saurari waƙar da kuka fi so
Zuwan aiki na iya zama abin tashin hankali sosai - cunkoson ababen hawa, damuwar shirya iyali don ranar su ta gaba, Litinin - Que horror!
Ni, duk da haka, na lura cewa sauraron waƙar da na fi so a kan hanyata ta zuwa aiki ita ce hanya madaidaiciya don sauƙaƙa kaina daga damuwa kuma na yi tunani, lallai akwai ilimin kimiyya ga wannan.
A gaskiya, akwai!
Sauraren kiɗa yana daidaita motsin zuciyar da aka sami taimako ga mutane, har ma ga mutanen da ke fama da PTSD.
A cikin binciken da aka gudanar a Kudancin Illinois, tsoffin sojan Amurka sun sha maganin kiɗa. Ya taimaka musu wajen sarrafa abubuwan da ke damun tsoro, damuwa, da bacin rai. A cikin wannan binciken, an kuma ga kida a matsayin kanti ko tashar da ta ba su damar isar da jin cewa suna da wahalar bayyanawa yayin amfani da yare na yau da kullun.
3. Aikata hankali
Mindfulness tsari ne na tunani na haɗa hankalin ku har zuwa yanzu.
Hankali baya buƙatar mutum ya yi abubuwa da yawa, koyon yadda ake kula da numfashin ku an riga an ɗauka aikin tunani ne.
Wani aikin tunani wanda za a iya turawa a farkon farmakin motsin rai yana tura diddigen ku ƙasa. Wannan zai taimaka wajen kusantar da hankulan ku kusa da lokacin da ake ciki yanzu maimakon matsanancin motsin rai.
4. Yi tafiya na mintuna 5
Tafiya aiki ne da ya haɗa da azanci guda biyar. Ana buƙatar samun kasancewar hankali don samun nasara a wannan aikin madaidaiciya, wanda ya sa ya zama cikakkiyar dabara mai kwantar da hankali.
Wannan ɗan gajeren aikin kuma yana sauƙaƙa cikin sakin oxytocin, hormone da aka sani da "farin ciki hormone." Oxytocin yana sauƙaƙa jin daɗi da annashuwa
5. Yi magana mai daɗi ga kanka
Yawancin jawabai masu motsawa suna ƙarfafa tabbatattun tabbaci don jawo hankalin nasara. Idan wannan na iya yin wa kanmu yawa don jawo hankalin nasara, ya dace ne kawai don amfani da ingantattun maganganu don dawo da mu cikin hankalinmu.
Lokacin da muke cikin mawuyacin hali, mun fi samun damar yin amfani da maganganun tashin hankali ga kanmu. Mai sukar mu na cikin gida yana yin kara. Lalacewar maganganun kai kamar: “Kai gazawa ne” “Kai mai asara ne” “Ka munana” ƙwaƙƙwaran kwakwalwarmu ce ta ƙaddamar da ita kamar don ɓarna da kai.
A madadin, zaku iya amfani da tattaunawar kai na gaba don kwantar da hankali:
"Ina son ku."
"Waɗannan abubuwan za su shuɗe."
"Na yi imani da ku."
Ƙirƙiri jerin waɗannan jumloli masu kyau kuma ajiye shi a inda za ku gan shi. Wannan tausayin kai ne mai sauƙin aiwatarwa.
Bayan haka, dukkanmu yakamata mu zama abokan kanmu, kuma zamu iya yin hakan ta hanyar yin shiru ga mai sukar mu na ciki da maye gurbin munanan maganganun kai ta masu kyau.
6. Yi amfani da ƙarfin aromatherapy
Aromatherapy wata dabara ce ta warkarwa wacce ke amfani da ƙanshin ƙanshi don ba da taimako. Idan kun kasance wurin shakatawa, za ku lura cewa suna amfani da wannan dabarar.
Aromatherapy mai a cikin ƙanshin eucalyptus (buɗe sama da sinuses), lavender (yana taimakawa shakatawa hankula; yana haifar da bacci), suna cikin ƙanshin turaren aromatherapy na yau da kullun waɗanda waɗannan cibiyoyin ke amfani da su kuma wannan shine saboda kaddarorin shakatawa.
Idan kun sami kanku kuna fuskantar harin motsin rai kafin bacci, yana iya zama mai hikima ku sayi man lavender mai mahimmanci, shafa shi a kan matashin kai, don kwantar da hankalin ku kuma taimaka muku sauƙi cikin bacci.
7. Ku ci abincin ku na ta'aziyya
Ana ɗaukar abinci a matsayin 'abinci mai ta'aziyya' idan yana kawo farin ciki da ɗumbin jin daɗi har ta kai ga har ya huta.
Abincin da kuka fi so na iya yin wannan saboda suna iya sakin oxytocin, kamar lokacin da muke yin wani aiki na farin ciki, watau rawa ko yin jima'i.
8. Kuka
A farkon sassan fim ɗin bautar, Club Fight, babban halayen da abokinsa Bob sun haɗu tare kuma an nemi su yi kuka da juna a matsayin hanyar sakin a cikin zaman farfaɗo.
Duk da yake ba zai haifar da da mai ido ba, kuka yana daga cikin ingantattun dabarun kwantar da hankali.
Masana kimiyya sun gano cewa jikin mu yana yin kuka a matsayin tsari na tsari maimakon kawai abin da ya faru kawai. Daga cikin ayyukan kukan shine samar da raguwar damuwa da haɓaka yanayi.
Waɗannan ingantattun dabarun kwantar da hankali sune shawarwari don nemo hanyoyin da zasu taimaka muku a lokutan wahala. Hakanan ana ba da shawarar adana mujallar da sanya ido kan abin da dabarun kwantar da hankali ke aiki mafi kyau a gare ku a cikin takamaiman yanayi don ku iya yin amfani da shi ta atomatik a yayin farmakin motsin rai.