{"id":3612,"date":"2025-02-24T16:36:40","date_gmt":"2025-02-24T16:36:40","guid":{"rendered":"https:\/\/taskarnasaba.com.ng\/?p=3612"},"modified":"2025-02-24T16:36:40","modified_gmt":"2025-02-24T16:36:40","slug":"lafiyar-%c6%99wa%c6%99walwa-abubuwan-da-za-ku-yi-don-samun-farin-ciki","status":"publish","type":"post","link":"https:\/\/taskarnasaba.com\/?p=3612","title":{"rendered":"Lafiyar \u0198wa\u0199walwa: Abubuwan da za ku yi don Samun Farin Ciki"},"content":{"rendered":"\n

Daga: Angela Henshell<\/strong><\/p>\n\n\n\n

Farin ciki abu ne na Kimiyya da za a iya nazarinsa. Gangar jikin \u0257an’Adam na bu\u0199atar ingantaccen ha\u0257in wasu Sinadarai masu muhimmanci da ke haifar da farin ciki guda hu\u0257u – sinadarin Dopamine da na Oxytocin da na Serotonin da kuma sinadarin Endorphins.<\/strong><\/p>\n\n\n\n

Kowane \u0257an’Adam akwai wurin da yake fuskantar matsalar lafiyar \u0198wa\u0199walwa a rayuwarsa, to amma akwai wasu abubuwa da ya kamata Mutum ya ri\u0199a yi domin taimaka wa kansa wajen inganta lafiyar jikinsa da taimaka wa \u0199wa\u0199walwarsa.<\/p>\n\n\n\n

Amma a ganin O’Kane – wani Likitan kula da \u0198wa\u0199walwa, kuma mawallafin Littafin ‘Addicted to Anxiety,’ – abu mafi muhimmanci shi ne rage wa kai gajiya, saboda a cewarsa zama cikin aiki koyaushe ba tare da hutawa ba, na haifar da rashin farin ciki.<\/p>\n\n\n\n

”A shekaru da suka gabata mun sha yin magana game da yin aiki mai yawa – saboda a al’ada mun \u0257auka cewa aiki tu\u0199uru na haifar da sakamako mai kyau, amma akwai hujjoji da dama da ke nuna cewa yin aiki maras yawa na da nasa amfanin musamman rage wa \u0198wa\u0199walwa nauyi,” in ji shi.<\/p>\n\n\n\n

Ya yi bayanin cewa, Mutane na shiga tarkon tunani da wasu \u0257abi’un da ke tattare da shi.<\/p>\n\n\n\n

”Su na ji a ransu cewa, idan ba su yi hakan ba, aikin ba zai tafi yadda ya kamata ba, kuma wannan kan sa su ci gaba da zama cikin halin damuwa a kai-akai,” kamar yadda ya yi bayani.<\/p>\n\n\n\n

Gano Abubuwan da ke Sanya ku Gajiya<\/strong><\/p>\n\n\n\n

<\/figure>
\n

Masu kula da lafiyar \u0198wa\u0199walwa na cewa, rayuwa cikin damuwa na sa mutum ya ji cewa zama cikin damuwa ba wata matsala ba ce. Hoto: Getty Images<\/em><\/p>\n<\/div><\/div>\n\n\n\n

Tarin gajiya kan jima a jikin Mutum tsawon lokaci, a cewar Dakta Claire Plumbly – \u0199wararren mai kula da lafiyar \u0198wa\u0199walwa kuma mawallafin Littafin ‘Burnout: How to Manage Your Nervous System Before it Manages You.’<\/p>\n\n\n\n

Tasirin hakan tamkar abin nan ne da Hausawa ke cewa, \u0257an ha\u0199in da ka raina shi ke tsone maka ido.<\/p>\n\n\n\n

Yadda gajiyar ke taruwa sannu a hankali ba tare da mun lura ba, ita ce wata rana za ta zama babba, ta kuma dame mu.<\/p>\n\n\n\n

Dakta Plumly ya ce, wannan na iya zama alamar garga\u0257i: “Magagin gajiya na iya zama alamar gajiya. Da fari dai; shi ne jin tsananin gajiya da rashin jin da\u0257i, rashin iya tunanin komai lokacin da kuka kasa tuna ainihin abin da ya faru.”<\/p>\n\n\n\n

Haka kuma, jin haushi ya na canjawa zuwa wata damuwar, kuma gajiyawar tausayi na iya shiga, wanda ke da damuwa musamman idan ku Iyaye ne ko masu kula da Yara.<\/p>\n\n\n\n

Matsananciyar damuwa za ta bayyana kanta a cikin jiki, kamar yadda Likitocin Jijiyoyin Jini ke bayyanawa, don haka ya na da kyau ka san alamomin da ke sanya ka cikin damuwa.<\/p>\n\n\n\n

O’Kane ya ce, Mutane na iya fuskantar Hawan Jini da matsalolin \u0198irji, kamar yadda jiki zai iya ji. “Ya ta\u0199aita ko zama cikin shirin ko-ta-kwana domin magance barazanar,’ Ciwon Ciki da Cutar Mantuwa da Cutar Numfashi ko Ciwon Kai.<\/p>\n\n\n\n

Ya na aiki tare da abokan hul\u0257a don samar da dabarun rage damuwa – ya na ba da shawarar yin tafiyar \u0199afa ko wasu abubuwa da za su taimaka wajen kwantar da hankali. “Domin bai wa jiki damar sha\u0199atawa, ko da na \u0257an lokaci \u0199alilan ne.”<\/p>\n\n\n\n

\u0198ara Yawan Lokacin Kallon Halittu da Tsirrai<\/strong><\/p>\n\n\n\n

<\/figure>
\n

Ana bayar da shawara ga masu aikin Ofis da ke fuskantar gajiya su ri\u0199a yin yawo cikin Daji domin rage damuwa ko gajiya. Hoto: Getty Images<\/em><\/p>\n<\/div><\/div>\n\n\n\n

Kusan \u0257aya daga cikin Amurkawa biyar yanzu su na kashe \u0199asa da Mintuna 15 a waje a kowace rana, a cewar Hukumar Kare Muhalli ta Amurka (EPA).<\/p>\n\n\n\n

\u0181ata lokaci mai yawa a waje – ko \u0257an gajeren lokaci – kamar hutun cin abincin rana ya na da fa’idoji masu mahimmanci ga lafiyar \u0198wa\u0199walwa.<\/p>\n\n\n\n

“\u0198arin wuraren zuwa a rana, kamar \u0257auko yaranku daga Makaranta ko wani \u0253angare na tafiya zuwa aiki,” in ji Dr Plumly. “Ka bar wayar ka a gida idan za ka fita sai ka \u0199ara Minti biyar a waje a hanya.”<\/p>\n\n\n\n

Haka kuma \u0199arin \u0257an \u0199aramin lokaci kan ba mu lokacin sabunta tunani.<\/p>\n\n\n\n

”\u0198wa\u0199walwarmu na son ganin abubuwa na yanayi domin sabunta tunani,” in ji ta.<\/p>\n\n\n\n

Sauraron Wa\u0199o\u0199i<\/strong><\/p>\n\n\n\n

<\/figure>
\n

Wasu Mata na Wa\u0199a. Hoto: Getty Images<\/em><\/p>\n<\/div><\/div>\n\n\n\n

Wani nazarin Jami’ar College London (UCL) ya nuna cewa, ba iya inganta Huhu Wa\u0199a ke yi ba, har da inganta yanayi da ha\u0253aka tsarin Riga-kafi da taimakawa wajen sarrafa Hawan Jini har ma da rage munshari.<\/p>\n\n\n\n

Da yake magana da Michael Mosley na Rediyo 4, Dokta Daisy Fancourt masanin ilimin halin \u0257an’adam da cututtuka a Jami’ar UCL, ya ce gwaje-gwajen da aka yi a kan \u0199ungiyoyin Mawa\u0199a sun nuna raguwa a cikin sinadaran damuwa.<\/p>\n\n\n\n

Koda kun kasance masu lalurar ji, Wa\u0199a na iya taimaka muku – binciken ya nuna cewa Wa\u0199a na iya yin tasiri iri \u0257aya da sinadaran Ganyen Taba ke yi.<\/p>\n\n\n\n

‘Endocannabinoids’ sabon nau’in maha\u0257an sinadarai ne da aka gano ta halitta a cikin jiki kuma wa\u0257anda ke da ayyuka iri \u0257aya ga sashin aiki na ganyen tabar.<\/p>\n\n\n\n

\u0198ara Wa\u0199a da cikin Jama’a ba kawai rage wariyar jama’a ba, ya na iya taimakawa wajen ha\u0253aka ‘abubuwan fahimta’.<\/p>\n\n\n\n

Wani bincike da Mujallar Neurology ta buga a shekarar 2022, ya gano wasu abubuwan sha’awa kamar koyon wani Harshe na daban na iya kare \u0199wa\u0199walwar da ta tsufa daga kamuwa da Cutar Hauka.<\/p>\n\n\n\n

Rage Yawan Lokacin \u0181atawa a kan Waya<\/strong><\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

Nazarin da yawa a cikin shekaru goma da suka gabata sun nuna cewa, yayin da amfani da shafukan sada zumunta ke iya ha\u0253aka ha\u0257in guiwa, ya na iya haifar da damuwa mai girma, yi \u0199o\u0199arin kwatanta kanku da wasu, sannan ku nazarci \u0199ara ba\u0199in ciki da ke\u0253ewarku.<\/p>\n\n\n\n

Hakan ka iya haifar da hatsari ga lafiyar \u0199wa\u0199walwarka. Wani bincike na Jami’ar Leeds na 2022 ya nuna fiye da rabin mutanen da aka yi nazari a kansu su na amfani da Wayoyi fiye da yanzu kafin \u0253ullar matsalar.<\/p>\n\n\n\n

Don haka, ku rage amfani da waya tare da \u0199ara ha\u0257a kai da abokai da dangi domin gudanar da harkokin rayuwa.<\/p>\n\n\n\n

Likitan kula da \u0198wa\u0199walwa, Robert Waldinger, shi ne Daraktan bincike mafi da\u0257ewa akan farin ciki, nazarin shekaru 86 na Jami’ar Harvard, akan farin ciki.<\/p>\n\n\n\n

Sakamakon binciken ya bayyana wani sa\u0199o mai \u0199arfi “Cewa, kyakkyawar dangantaka ta na sa mu farin ciki da \u0199oshin lafiya kuma ka\u0257aici ya na kashe farin ciki,” in ji shi.<\/p>\n\n\n\n

A yanzu an kalli bidiyon maganar Robert Waldinger fiye da sau Miliyan 13 a shafukan sada zumunta, kuma ba shi da wata shakka kan cewa, Mutane masu kyakkyawar zamantakewa sun fi ”\u0199oshin lafiya da tsawon rai.”<\/p>\n\n\n\n

Don haka, maimakon kallon hotunan abokai da dangi akan wayarka, fitar da su ka wanke su, sannan ka manna su a inda za ka ri\u0199a ganinsu a kullum domin ba ka damar tunawa da su.<\/p>\n","protected":false},"excerpt":{"rendered":"

Daga: Angela Henshell Farin ciki abu ne na Kimiyya da za a iya nazarinsa. Gangar jikin \u0257an’Adam na bu\u0199atar ingantaccen ha\u0257in wasu Sinadarai masu muhimmanci da ke haifar da farin ciki guda hu\u0257u – sinadarin Dopamine da na Oxytocin da na Serotonin da kuma sinadarin Endorphins. Kowane \u0257an’Adam akwai wurin da yake fuskantar matsalar lafiyar […]<\/p>\n","protected":false},"author":2,"featured_media":3607,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[101],"tags":[],"class_list":["post-3612","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kiwon-lafiya"],"yoast_head":"\nLafiyar \u0198wa\u0199walwa: Abubuwan da za ku yi don Samun Farin Ciki<\/title>\n<meta name=\"robots\" content=\"noindex, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Lafiyar \u0198wa\u0199walwa: Abubuwan da za ku yi don Samun Farin Ciki\" \/>\n<meta property=\"og:description\" content=\"Daga: Angela Henshell Farin ciki abu ne na Kimiyya da za a iya nazarinsa. 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