Alamomin Damuwa - Menene Amfanin Damuwa?

Muna fuskantar motsin zuciyarmu daban-daban yayin rana. Kamar farin ciki, jin daɗi, baƙin ciki, damuwa, damuwa… Ko ta yaya rashin tunani zai iya kai mu, dabi'a ce. Tabbas, lokacin da yake cikin matsakaici. Lokacin da ya fara wuce gona da iri, lokacin da har ma ya fara shafar rayuwarmu ta yau da kullun, to sai ya juya ya zama cuta ta hankali. Damuwa ɗaya ce daga cikin waɗannan motsin zuciyarmu. Damuwa, a likitance da aka sani da rashin damuwa, ya zama rashin lafiya lokacin da mutum ke damuwa akai-akai. Alamun damuwa irin su rashin jin daɗi da yawa, tsoro, damuwa suna bayyana.

Menene Rashin Damuwa?

Damuwa cuta ce ta tunanin mutum da ke faruwa a sakamakon wuce gona da iri da rashin kulawa ga motsin rai kamar damuwa, damuwa da tsoro.

Kodayake jin damuwa na iya haifar da damuwa, ba koyaushe ba ne matsalar likita. Amsa damuwa a cikin nau'i na damuwa duka na halitta ne kuma wajibi ne don rayuwa. Alal misali, damuwa game da faɗuwa da mota yayin ketare titi.

Lokacin da tsawon lokaci ko tsananin damuwa ya wuce ƙimar al'ada, hawan jini yana ƙaruwa kuma halayen jiki kamar tashin zuciya suna haɓaka. Wadannan halayen sun wuce jin damuwa kuma suna haifar da rashin tausayi. Lokacin da damuwa ya kai mataki na rashin lafiya, ya fara mummunar tasiri a rayuwar yau da kullum.

Alamomin Damuwa

Alamomin damuwa da ke faruwa a cikin martani ga matsanancin damuwa sun haɗa da:

• damuwa da yawa

Ɗaya daga cikin alamun damuwa na yau da kullum shine damuwa fiye da yadda aka saba game da abubuwan da suka faru. Don damuwa ya zama alamar damuwa, wajibi ne a yi rayuwa mai tsanani a kowace rana na akalla watanni shida. Zai zama da wahala a sarrafawa kuma yana tsoma baki tare da aikin ku na yau da kullun.

• jin dadi

Damuwa yana haifar da yanayi kamar saurin bugun zuciya, gumi na dabino, hannaye masu rawar jiki da bushewar baki. Wadannan alamun suna nuna wa kwakwalwa cewa jiki yana cikin haɗari. Jiki yana mayar da martani ga barazanar. Ajiyar zuciya tayi sauri. A sakamakon haka, lokacin da ake jin damuwa, akwai kuma tashin hankali.

• Tashin hankali  

Rashin kwanciyar hankali ba ya faruwa a duk mutanen da ke jin damuwa. Duk da haka, likitoci suna neman wannan alamar damuwa lokacin yin ganewar asali. Rashin hutawa sama da watanni shida yana daya daga cikin alamun damuwa.

• gajiya

Gajiya cikin sauki yana daya daga cikin alamun damuwa. Ga wasu, gajiya yana faruwa bayan harin damuwa. A wasu, gajiya ya zama na yau da kullun. gajiya Wannan kadai bai isa ba don gano damuwa, saboda yana iya zama alamar wasu yanayin kiwon lafiya.

• wahalar mai da hankali

Samun matsala wajen mai da hankali kan abin da mutum yake yi na ɗaya daga cikin alamun damuwa. Wasu nazarin sun nuna cewa damuwa na iya shafar ƙwaƙwalwar ajiyar ɗan gajeren lokaci. Wannan yana bayyana wahalar mai da hankali. Amma wahalar mai da hankali na iya zama alamar wasu yanayi na likita, kamar rashin kulawa ko damuwa. Sabili da haka, ba isasshiyar alamar alama ba ce don ganewar rashin lafiyar damuwa.

• Haushi

Yawancin mutanen da ke da matsalar damuwa suna da matukar fushi. Haushi kololuwa bayan harin tashin hankali.

• tsoka tashin hankali

Wani alamar damuwa shine tashin hankali na tsoka. Yin maganin tashin hankali na tsoka yana rage jin damuwa a cikin mutanen da ke da damuwa.

• Rashin barci ko matsalar zama barci

Matsalolin barci na ɗaya daga cikin yanayin da ke faruwa a cikin rashin damuwa. Farkawa a tsakiyar dare da samun matsalar barci sune matsalolin biyu da aka fi sani. Rashin barci yakan inganta idan an magance matsalar damuwa.

• Harin tsoro

An bayyana harin firgici da matsananciyar tsoro. Yana tare da saurin bugun zuciya, gumi, rawar jiki, gazawar numfashi, datse kirji, tashin zuciya, ko tsoron mutuwa. Lokacin da firgici ya faru akai-akai kuma ba zato ba tsammani, sun zama ɗaya daga cikin alamun damuwa.

• guje wa yanayin zamantakewa

Alamomin damuwa na zamantakewa, wanda yanayi ne da ya kamata a bincika shi kansa, sune kamar haka;

• Jin damuwa ko tsoro game da al'amuran zamantakewa masu zuwa
• Damuwa game da hukunci ko bincike da wasu.
• Tsoron kunya ko wulakanci a gaban wasu
• Nisantar al'amuran zamantakewa saboda waɗannan tsoro.

Rashin damuwa na zamantakewa nau'in damuwa ne na kowa. Yana tasowa a farkon rayuwa. Wadanda ke da damuwa na zamantakewa suna jin kunya sosai da shiru lokacin da suke cikin rukuni ko lokacin saduwa da sababbin mutane. Ko da yake ba za su nuna damuwa a waje ba, suna jin tsoro da damuwa a ciki.

• tsoro mara hankali

Samun matsanancin tsoron wasu abubuwa kamar gizo-gizo, wurare masu iyaka ko tsayi ana bayyana shi azaman phobia. phobia yana haifar da matsananciyar damuwa ko tsoro game da wani abu ko yanayi. Wannan jin yana da tsanani sosai don rinjayar ikon yin aiki akai-akai. Wasu phobias na kowa sun haɗa da:

Dabbobin phobias: Tsoron wasu dabbobi ko kwari

Halin yanayi phobias: Tsoron al'amuran halitta kamar guguwa ko ambaliya

Jini-allurar-rauni phobias: Tsoron jini, allurai, allura, ko rauni

Halin phobias: Tsoron wasu yanayi, kamar hawan jirgin sama ko lif 

Phobias yana shafar rayuwar mutane a wani lokaci. Yana tasowa a lokacin ƙuruciya ko shekarun samartaka kuma ya fi kowa a cikin mata fiye da maza. 

Nau'in Damuwa

• rashin lafiyar gaba ɗaya

Ciwo ne na yau da kullun wanda ke faruwa a sakamakon damuwa game da al'amuran rayuwa, abubuwa, da yanayin da ke tattare da wuce gona da iri da tsawan lokaci. Wannan shi ne mafi yawan rashin damuwa. Mutanen da ke da matsalar ƙila ba su san dalilin damuwarsu ba.

• rashin tsoro

Hare-hare na gajeren lokaci ko kwatsam na nufin rashin tsoro. Waɗannan hare-haren suna haifar da rawar jiki, ruɗewa, tashin hankali, tashin zuciya, da wahalar numfashi. Rashin tsoro sau da yawa yana faruwa bayan abubuwan ban tsoro ko damuwa mai tsawo. Hakanan yana iya faruwa ba tare da tayar da hankali ba.

• takamaiman phobia

Wannan shi ne guje wa wani abu ko yanayi na musamman a cikin tsoro mara hankali da wuce gona da iri. Phobias, saboda suna da alaƙa da takamaiman dalili, sun bambanta da sauran matsalolin tashin hankali. Ba haka bane. Mutumin da ke da phobia ba shi da hankali ko kuma yana jin tsoro sosai kuma ba zai iya sarrafa damuwarsa ba. Abubuwan da ke jawo hakan; Ya bambanta daga dabbobi zuwa abubuwan yau da kullun. 

• Agoraphobia

Yana da tsoron guje wa wurare, abubuwan da suka faru ko yanayin da zai yi wuya mutum ya tsere idan ya makale ko kuma inda ba za a iya samun taimako ba. Mutumin da ke da agoraphobia yana iya jin tsoron barin gida ko kuma yana jin tsoron amfani da lif da jigilar jama'a.

• Zaɓin mutism

Wannan wani nau'i ne na tashin hankali wanda wasu yara ke da kyakkyawar ƙwarewar sadarwa ta magana a kusa da mutanen da suka saba amma ba sa iya magana a wasu wurare, kamar makaranta. Yana da wani matsananci nau'i na zamantakewa phobia.

• Rashin damuwa na zamantakewa ko zamantakewa phobia

Wannan shine tsoron da za a yi masa mummunan hukunci a cikin yanayin zamantakewa. rashin tausayi na zamantakewa; Ya haɗa da motsin rai iri-iri kamar wulakanci da ƙin damuwa. Wannan cuta tana sa mutane su guji wuraren jama'a.

• rabuwa tashin hankali

Babban matakin damuwa bayan barin mutum ko wurin da ke da aminci yana nufin rashin damuwa na rabuwa. Irin wannan cuta na iya haifar da alamun firgita wani lokaci.

Me Ke Kawo Damuwa?

A gaskiya, amsar wannan tambayar tana da ɗan rikitarwa. Yawancin iri suna bayyana a lokaci ɗaya. Wasu nau'ikan damuwa na iya haifar da wasu nau'ikan. Abubuwan da ke haifar da damuwa sun haɗa da:

• Damuwar muhalli, kamar matsaloli a wurin aiki, matsalolin dangantaka, ko matsalolin iyali
• Mutanen da ke da ’yan uwa da ke da kwayoyin halitta, rashin damuwa sun fi fuskantar su.
• Abubuwan kiwon lafiya, kamar alamun wata cuta daban, illar magani, ko tiyata mai wahala ko tsawon lokacin warkewa
• Chemistry na kwakwalwa, masu ilimin halayyar dan adam sun bayyana yawancin rikice-rikice na tashin hankali a matsayin alamun karya na hormones da siginar lantarki a cikin kwakwalwa.
• Barin haramtaccen abu na iya tsananta tasirin wasu dalilai masu yiwuwa.

Maganin Damuwa

Maganin rashin jin daɗi ya ƙunshi haɗin haɗin kai, jiyya na ɗabi'a, da magunguna.

maganin kai

A wasu lokuta, ana iya magance matsalolin tashin hankali a gida ba tare da buƙatar taimakon likita ba. Duk da haka, wannan hanya ba za ta yi tasiri ba a cikin rashin tausayi mai tsanani ko na dogon lokaci. Za a iya magance matsalar rashin damuwa mai sauƙi ta hanyar:

• koyon sarrafa damuwa
• Dabarun shakatawa na tunani da na jiki
• motsa jiki na numfashi
• Juyar da tunani mara kyau zuwa tabbatacce
• Samun tallafi daga dangi ko abokai.
• Don motsa jiki

Shawarar ilimin halayyar dan adam

Madaidaicin hanyar magance damuwa shine ta hanyar ba da shawara. Wannan na iya haɗawa da farfaɗowar halayya (CBT), psychotherapy, ko haɗin hanyoyin kwantar da hankali.

Farashin TCMB

Wannan nau'in ilimin halin ɗan adam yana nufin ganewa da canza yanayin tunani mai cutarwa wanda ke haifar da damuwa da damuwa. Alal misali, mai ilimin halin dan Adam da ke ba da CBT don rashin tsoro zai yi ƙoƙari ya ƙarfafa gaskiyar cewa hare-haren tsoro ba ainihin ciwon zuciya ba ne.

Bayyanawa ga tsoro da abubuwan da za su haifar da wani ɓangare na CBT. Wannan yana ƙarfafa mutane su fuskanci tsoronsu kuma yana rage damuwa ga abubuwan da ke haifar da damuwa.

Magunguna

Ana iya ƙara maganin damuwa da magunguna daban-daban. Magungunan da zasu iya sarrafa wasu alamomin jiki da na tunani sun haɗa da antidepressants, benzodiazepines, tricyclics, da beta blockers. Dole ne likita ya rubuta waɗannan.

Menene Yayi Don Damuwa?

Magani wani bangare ne na maganin damuwa. Baya ga magunguna, wasu dabaru irin su motsa jiki da motsa jiki mai zurfi don rage alamun damuwa za su yi tasiri sosai kan yanayin cutar. 

Hakanan akwai abinci na yau da kullun, bitamin da magungunan ganye waɗanda zasu iya tallafawa maganin cutar. Bari mu lissafa hanyoyin halitta waɗanda ke da kyau ga matsalar tashin hankali.

Abincin da ke da amfani ga damuwa

• Kifi

Kifi, Yana da amfani wajen kawar da damuwa. Yana dauke da sinadirai masu inganta lafiyar kwakwalwa, kamar bitamin D da kuma omega 3 fatty acid. Omega 3 mai suna sarrafa dopamine da serotonin neurotransmitters, waɗanda ke da kaddarorin kwantar da hankali da annashuwa. Yana hana lalacewar ƙwayoyin kwakwalwa wanda ke haifar da rikice-rikicen tunani kamar damuwa. 

• Daisy

DaisyYana daya daga cikin abubuwan da ke da kyau ga rashin damuwa. Ya ƙunshi babban adadin antioxidants da aka tabbatar don rage kumburi, yana hana lalacewar ƙwayoyin kwakwalwa daga haifar da damuwa. Hakanan yana ba da raguwa mai mahimmanci a cikin alamun damuwa.

• Turmeric

TurmericWani yaji ne mai dauke da curcumin. Curcumin wani fili ne wanda ke da rawa wajen inganta lafiyar kwakwalwa da kuma hana rikice-rikice. Har ila yau, Curcumin yana da kaddarorin antioxidant masu ƙarfi da kuma abubuwan hana kumburi waɗanda ke amfanar lafiyar ƙwayoyin kwakwalwa. Yin amfani da wannan fili yana ƙara matakan antioxidant na jini, wanda ke da ƙananan mutane masu damuwa. 

• Dark cakulan

Dark cakulan amfani yana taimakawa rage alamun damuwa. Domin yana dauke da flavonols, wadanda sune antioxidants, wadanda suke da amfani ga aikin kwakwalwa. Yana inganta kwararar jini na kwakwalwa kuma yana ƙara ƙarfinsa don daidaitawa ga canje-canjen muhalli. Wannan tasiri yana taimakawa wajen daidaitawa ga yanayin damuwa wanda zai iya haifar da damuwa.

Cin cakulan duhu yana ƙara matakan serotonin, wanda zai iya taimakawa wajen rage damuwa da ke haifar da damuwa. Misali, a cikin binciken mutanen da ke cikin matsanancin damuwa, matakan damuwa sun ragu sosai bayan mahalarta sun cinye gram 40 na cakulan duhu kowace rana na tsawon mako biyu. 

• Yogurt 

Don matsalolin tunani kamar damuwa, yogurtShi ne mafi kyawun abinci. Probiotics, ko ƙwayoyin cuta masu lafiya, waɗanda aka samo a cikin wasu nau'ikan yogurt suna ba da fa'idodin lafiyar hankali da yawa. Nazarin ya nuna cewa abinci na probiotic kamar yogurt yana inganta aikin kwakwalwa ta hanyar toshe radicals kyauta da neurotoxins wanda zai iya lalata nama na jiji a cikin kwakwalwa da kuma haifar da damuwa.

• Koren shayi 

Koren shayi, Ya ƙunshi amino acid L-theanine, wanda ke da tasiri mai kyau akan lafiyar kwakwalwa da rage damuwa. L-theanine yana da damar hana jijiyoyi daga zama masu hankali. Bugu da ƙari, L-theanine na iya ƙara yawan ƙwayoyin cuta kamar GABA, dopamine, da serotonin, waɗanda ke da tasirin damuwa. Bugu da ƙari, koren shayi ya ƙunshi epigallocatechin gallate (EGCG), antioxidant wanda ke da amfani ga lafiyar kwakwalwa.

• avocado

avocado ya ƙunshi babban adadin magnesium. Wannan yana taimakawa kiyaye damuwa a ƙarƙashin iko.

• Turkiyya, ayaba da hatsi

Wadannan abinci sune tushen tushen tryptophan, amino acid wanda ke canzawa zuwa serotonin a cikin jiki.

• Kwai, nama da kayan kiwo

Wadannan abinci suna ba da furotin mai inganci, da kuma amino acid masu mahimmanci waɗanda ke samar da dopamine da serotonin, waɗanda ke da yuwuwar inganta lafiyar hankali.

• chia tsaba

chia tsaba, Ya ƙunshi omega 3 fatty acids masu haɓaka ƙwaƙwalwa waɗanda aka sani don kawar da alamun damuwa.

• Citrus da barkono

Wadannan abinci suna rage kumburi. Yana da wadata a cikin bitamin C, wanda ke da kaddarorin antioxidant waɗanda ke taimakawa hana lalacewar ƙwayoyin cuta masu haifar da damuwa.

• Almond

AlmondYa ƙunshi adadi mai yawa na bitamin E, wanda aka yi nazari akan rawar da yake takawa wajen hana damuwa.

• Blueberries

BlueberriesYana da yawa a cikin bitamin C da sauran antioxidants kamar flavonoids.

Bitamin Anti-Damuwa

• bitamin A

Muhimmancin antioxidant a cikin wadanda ke da damuwa Rashin bitamin A bayyane. Kariyar bitamin A yana taimakawa rage alamun damuwa. 

• B hadaddun bitamin

Abubuwan bitamin B sun ƙunshi dukkan bitamin B da jiki ke buƙata. Mutane da yawa suna da mahimmanci ga tsarin jin daɗin lafiya. Yana taimakawa wajen rage alamun damuwa da damuwa.

• bitamin C

bitamin C Antioxidants irin su hana lalacewar oxidative a cikin tsarin juyayi. Lalacewar oxidative na iya ƙara damuwa.

• Vitamin D

Wannan bitamin wani muhimmin sinadari ne da ke taimakawa jiki sha sauran bitamin. Rashin bitamin D Yana iya ƙara damuwa har ma da muni.

• Vitamin E

Vitamin E wani antioxidant ne. Jikinmu yana amfani da wannan sinadari da sauri a lokutan damuwa da damuwa. Ƙarin bitamin E yana taimakawa wajen kiyaye wannan daidaituwa.

• Man kifi

Man kifi, Yana da girma a cikin omega 3 fatty acids. An bayyana cewa kariyar omega 3 kamar EPA da DHA suna taimakawa rage damuwa.

• Gaba

Gamma-aminobutyric acid (GAMMA) shine amino acid da neurotransmitter a cikin kwakwalwa. Lokacin da babu isassun GABA, damuwa yana ƙaruwa. Ƙarin GABA yana taimakawa maye gurbin GABA da aka rasa.

• L-theanine

L-theanine shine amino acid. Yana da alhakin abubuwan kwantar da hankali da aka samu a cikin koren shayi. Saboda haka, yin amfani da shi azaman kwamfutar hannu na iya rage alamun damuwa.

• magnesium

magnesium Yana da ma'adinai mai mahimmanci ga lafiyar ɗan adam. Rashin wannan ma'adinai na iya haifar da alamun damuwa.

• 5-HTP

5-hydroxytryptophan (5-HTP) ne neurotransmitter. Yana da wani precursor don serotonin. Wannan shi ne "farin ciki neurotransmitter" a cikin kwakwalwar ɗan adam. Wani bincike na 2012 ya gano cewa kariyar 5-HTP na iya taimakawa wajen magance damuwa.

• Abubuwan da aka ambata a sama za su yi tasiri ne kawai idan aka yi amfani da su a wasu jiyya tare da shawarwarin likita.

Kariyar Ganye Masu Amfani Don Damuwa

Wasu tsire-tsire da kariyar ganye da aka samo daga waɗannan tsire-tsire suna ɗauke da phytochemicals waɗanda zasu iya taimakawa wajen kawar da alamun da ke tattare da damuwa.

• Ashwagandha

Ashwagandha (Withania somnifera) shine adaptogen. Wasu bincike sun nuna cewa yana iya zama mai tasiri kamar yadda wasu magunguna ke rage damuwa.

• Bacopa

Bacopa (Bacopa monnieri) An yi nazarin tsantsa don ayyukan neuroprotective ko kariya daga ƙwayoyin cuta. An gano shi don rage cortisol. Cortisol kuma an san shi da hormone damuwa. Yana kara tsananta alamun damuwa.

• kowa cava

kowa cava (Piper methysticum) tsiro ne da ke tsirowa a tsibiran Pacific. Ana amfani da wannan ganyen a al'ada don kwantar da hankali. Wani bincike na 2016 ya gano cewa yana hari ga masu karɓar GABA, waɗanda ke sarrafa alamun damuwa. Don haka, yana taimakawa jiki yaƙar damuwa.

• Lavender

Lavender (Lavandula officinalis) An dade ana amfani da shi azaman maganin rage damuwa. Yana da tasiri mai laushi mai laushi akan tsarin kulawa na tsakiya, wanda kuma zai iya taimakawa tare da damuwa da damuwa.

• Melisa

Kusan dangi na lavender, lemun tsami balm (Melissa officinalis) ganye ne mai kaddarorin kwantar da hankali.

• Rhodiola

Rhodiola (Rhodiola rosea) Tsire-tsire ne na asalin yankin Alpine. Yana da tasirin kwantar da hankali da kwantar da hankali akan tsarin jin tsoro.

• Valerian

Kodayake tushen valerian (Valerian officinalis) Ko da yake an san shi da maganin barci mai kyau, yana kuma taimakawa wajen magance damuwa.

Hanyoyi masu sauƙi don doke damuwa

Akwai wasu hanyoyin da za a rage haɗarin rashin damuwa. Ka tuna cewa jin damuwa shine yanayin rayuwar yau da kullum kuma ba duk damuwa da kake fuskanta shine matsalar lafiya ba. Don jimre wa damuwa, kula da waɗannan abubuwan;

• maganin kafeyinRage shan shayi da kola.
• Ku ci lafiya.
• Samar da tsarin bacci.
• Nisantar barasa, kwayoyi da sigari.

A takaice;

Damuwa, wanda ke faruwa a sakamakon tsananin damuwa da rashin kulawa, yana bayyana kansa tare da alamu daban-daban. Ɗaya daga cikin alamun damuwa na yau da kullum shine yawan damuwa, wanda ke rushe aikin yau da kullum. Bugu da ƙari, ana ganin rashin natsuwa, gajiya, wahalar tattarawa, rashin jin daɗi, tashin hankali na tsoka da matsalolin barci.

Akwai magungunan ganyayyaki masu kyau ga damuwa. Wasu kayan abinci na ganye kuma suna da kyau ga rashin damuwa. Koyaya, yakamata a yi amfani da su ƙarƙashin kulawar likita. Domin yana iya samun illa, yana iya yin mu'amala da wasu magunguna.

References: 1, 2, 3