Menopause ya zama muhimmin abu a cikin zamantakewar zamani wanda ke shafar ingancin rayuwar maza da mata masu shekaru matsakaici. Wannan lokacin da jiki da tunani ke fuskantar manyan canje-canje na physiologic da na psychologic yana fuskantar matsi daga aiki da yanayin aiki, inda mutane da yawa ke jin rashin jin dadin aiki sakamakon sauye-sauyen hormone na jiki da canje-canje a yadda suke jin dadi. Duk da haka, za a iya amfani da "aikin sa na jin kai" da "hanyoyin dawo da sha'awar aiki" don saki sabbin karfin rayuwa da kuma canza kalubale zuwa damar ci gaba. A ƙasa, za a yi nazari kan misalai na ƙwararru da bayar da shawarwari masu tasiri da suka haɗa da likitanci, tunani, halayya da ma magungunan dabi'un.
1. Matsi daga aiki da kuma matsi na aikin a lokacin menopause - bambancin a fannonin jinsi
1. Kalubale ga mata
Menopause na mata yawanci yana haifar da raguwar estrogen, tare da alamomin jiki kamar nauyi, gajiya, rashin barci da juyayi na wata, yayin da alamomin tunani suka haɗa da damuwa, fushi da kuma jin bacin rai. A wurin aiki, wadannan alamomi na jiki suna shafar mayar da hankali, hukunci da dorewar aiki, yayin da nauyin rawar da mutum ke takawa (kamar masu kula da gida ko manyan jami'ai a wurin aiki) a kan mafi yawa yana karawa matsi na aiki. Wasu mata suna jin tsoro idan sun yi tunanin za a ga su a matsayin "matar da ba ta da karfi," hakan kuma yana jefa su cikin tunanin rashin kwarin gwiwa ko jin kunya, suna ƙara rabuwa da wurin aiki.
2. Canje-canje na maza
Menopause na maza yana da alaƙa da raguwar testosterone. A jiki, yawanci yana bayyana da gajiya, raguwar ƙarfin jiki, da ingancin barci, yayin da a tunani zai iya haifar da damuwa, rage sha'awa ga aiki, ko ma jin ƙarancin karfi da tasirin hadari. Saboda hajji na al'umma na ganin maza a matsayin ginshikin tattalin arziki, wannan matsi na cikin gida da na waje yana sa maza jin karancin kwarin gwiwa a lokacin menopause, wanda kuma yana shafar aikin su a cikin zamantakewa da jin dadin rayuwa.
3. Hanyoyin matsi masu zaman kansu
Tare da karuwar shekaru, ƙarancin damar samun ci gaba a wurin aiki, ƙaruwar ƙa'idodin koyon sabbin abubuwa, da kuma neman gamsuwa da kima na kai suna zama kalubale na gama gari. Wadannan matsi suna toshe da juna, suna karuwa a lokacin menopause.
2. Nazarin abubuwan da ke haifar da rashin sha'awa ga aiki a lokacin menopause
1. Sauye-sauyen hormone na jiki
Matsalar hormone yana shafar dopamine da serotonin a matsayin ababen sakawa, wanda hakan yana rage sha'awa. Duk da haka, ba abu ne ba da ba za a iya dawo da shi ba, ta hanyar fahimtar kai da daidaitawa da kuma shigo da ilimin ƙwararru, wannan tsarin na iya dawo da wannan tsari.
2. Gudunmuwar matsi na aiki na dogon lokaci
Bayan awanni masu yawan aiki a cikin muchiyaru a jiki, tare da matsi daga menopause akan jiki da tunani, yana haifar da rashin jin dadin aiki, wanda ya ƙara juyar da hankali game da aikin da alakar wurin aiki.
3. Canjin buƙatun gamsuwar kai
A lokacin menopause, yawancin gungun mutane suna shiga "lokacin tunani," suna neman ma'anar rayuwa da yin tasiri a cikin aikin, maimakon yin aiki kawai don kuɗi ko alhaki.
4. Bambanci da matsin lamba na shekaru a wurin aiki
Wasu wuraren aiki ba su da kyakkyawar haɗin kai ga masu shekaru, suna rasa dama don amfani da ƙwarewar ma'aikatan tsaka-tsaki, wanda hakan na norm yana haifar da jin kunya da rasa sha'awa.
3. Hanyoyin kariya da hanyoyin magani marasa ilimi
1. Rubutun motsin rai da kuma aikace-aikacen tunani
Ana iya rubuta dukkan damuwa na zuciya da tunanin ma’aikata a kowanne lokaci (ana bada shawarar safiya ko kafin barci, na mintina 15), tare da yin tunani na numfashi (kowane minti 10-15, ana bada shawarar sau biyu a kowacce rana) tare da hanyar numfashi 457 - sha numfashi cikin sekonda 4, rufe hanci na sekonda 5, yin numfashi a hankali na sekonda 7. Wannan hanyar na taimakawa kwakwalwa shiga cikin yanayi mai sassauci da sakin damuwa, kuma bincike na asibiti ya tabbatar da cewa yana rage kusan 30% na yawan damuwa a cikin yau da kullum.
2. Tsarin masarufi na sauti
Ana bada shawarar zaɓar sauti (528 Hz), wanda aka ce ana alaƙa da "sautin soyayya," wasu hukumomi sun nuna yana iya taimakawa wajen gyara matsi a matakin sel. Hanyar shine: a kowanne lokacin hutu na rana ko kafin barci, zauna cikin shiru na mintuna 20 tare da jin sautin mai kyau, a cikin sautin da ke cikin matakin jin dadi ba tare da matsi ba, a ci gaba na makonni biyu yana iya gacce mai kyau ga damuwa da rashin mai da hankali.
3. Ayyukan jiki da haɗin kai da yanayi
Ayyuka aƙalla sau uku a cikin mako, tare da tsawon mintuna 30-45 na matsi mai karfi mai ƙarfi, irin su tafiya cikin sauri, yoga, motsa jiki ko aikin gona. Hadawa da wuri na zamani na dukiya (a mako sau ɗaya, ana bada shawarar safiyar awanni 8-10), kowanne lokaci na mintuna 60 ko fiye, jin hasken rana da sabuwar iska, ana samun bincike ya nuna yana iya inganta jin daɗin jin daɗin rayuwa da rage koƙarin ganuwa na al'ada (cortisol).
4. Canza karfi ta hanyar aikin jin kai
Koyar da samun nasara ta hanyar shiga cikin al'umma ko cikin motsin jin kai na cikin gida, yana kawo "kyakkyawar kima" ga samun karfin gwiwa, sannan yana ba da damar gano sabon sha'awa. Ana bada shawarar aƙalla a haɗa sau ɗaya a cikin wata, yana ɗaukar sa'o'i 2-4. Fannin aikin yana iya zama mai sassauci - kula da muhalli, ilimi, inganta lafiyar, ko kulawa da tsofaffi, babban abu shine "sanya gwiwa," "haɗin kai" da "shaida canji," suna taimakawa wajen gina juyin karfi na kai.
4. Taimakon masana da binciken likita
A cewar binciken ilimin tunani da lafiyar wurin aiki na tsawon shekaru, aikin kai (irin waɗannan aikace-aikacen tunani, motsa jiki, da aikin jin kai), suna da tasiri mai kyau wajen rage damuwa da damuwar aiki da ke da alaƙa da menopause. Misali, wasu mujallu suna bayar da rahoton cewa: masu son bayarwa na aikin jin kai sun kara yawan gamsuwa daga wurin aiki da kashi 42% bayan zama tsawon watanni shida, yayin da matsakaicin damuwa ya ragu da kashi 40%, da kuma ƙwarewar kai da sha'awar rayuwa suna haɓaka sosai. Binciken kimiyya kuma ya nuna: idan mata suna gina sha'awar motsa jiki na tsari, suna shiga cikin ayyukan rukuni, sama da kashi 60% sun rage alamu na menopause da matsin lamba na tunani.
5. Bayani game da gyaran kai da maganin dabi'u
1. Magungunan shuka da amfani da turare
Ana bada shawarar amfani da man lavender don yin fadakarwa, a kowanne yamma, a zuba kowane ɗan leda 3-5 na man a cikin injin oxygen, na tsawon mintuna 30-60. Sinadaran lavender na iya daidaita tsarin jijiya, haɓaka zurfin jin dadin jiki. Hakanan yana iya zama da amfani wajen amfani da orange bitters ko lemon verbena a cikin yanayin ofishin, yana amfana karfin tunani da rage matsi.
2. Horon mai da hankali da rabuwa da ƙwarewa
Tsara kananan tsare-tsare na ilmantar da aikin, irin su koyo sabbin kayan aiki, sabbin software ko sabbin ilimi akai-akai; aiwatar da musamman kan horar da sabbin ma'aikata (kowane lokaci 50-90 mintuna), a mai da hankali kan musayar ƙwarewar gungun mazauna ko ma'aikata. Wannan hanya na iya ƙara "zuciya" da hana damuwa na ƙwarewa daga fitowa.
3. Kungiyoyin tare da goyon bayan tunani
Ana bada shawarar shiga cikin ƙungiyar tattaunawa akan kwarewar menopause a wurin aiki ko al'umma (ko a yanar gizo ko a jiki, a duk wata 2 a 60 mintuna). Jin labarun wasu da raba rayuka na kai yana iya taimakawa wajen ficewa daga bakin ciki.
6. Hanyoyin dawo da sha'awar aikin: gano karfin jin kai
1. Sake daidaituwa da ƙarin iko
Duba menopause a matsayin damar sake daidaita rayuwa: za a iya tattaunawa da shugabanci ko sashen HR bisa ga yanayin lafiyar jiki da tunani (irin su aikin da za a iya canjawa, aikin rubutu na gajeren lokaci). Ko tsara sabon shirin aiki, sabbin kungiyar horo, musayar ilimi, ko tallafawa daga sassan daban-daban, wajen samun karin kwarewar kai tare da rage tushen matsala.
2. Fara shirin koyi na kai
Ana bada shawarar sabunta shirin koyi na kai kadai kowane watanni shida, misali: tsara ayyukan hadin gwiwa na koyo don ƙungiyoyi, tsara gina ƙungiyar jin kai, ko ziyartar masana'antu. Wannan shirin na dogaro yana ɗaya daga cikin hanyoyin da za a iya samun nasara da kwarin gwiwa.
3. Gwaji da rawar jagoranci na jin kai
Ana iya neman zama jagoran ƙungiyar bayar gwaninta, yana taimakawa wajen tsara da kuma gabatar da ayyuka. Binciken ya nuna cewa jagoranci yana ƙara karfin gwiwa, bayan tsawon makonni biyu, yana iya inganta daidaiton tunani sosai.
4. Tsara labarin aikin da kirkirar hangen nesa
A kowanne watanni uku, a duba layin sha'anin aikin, a rubuta tunanin, a tsarawa da ingantaccen tunani tare da tsarawa, a cikin wannan hanya a tunkari asalin “sha'awar sha'awar aikin” da kuma gano sabuwar darajar aikin.
7. Tsarin likita da ilimi na kwararru
1. Shawarar wajen masu ilimin endocrine da na tunani
Idan sha’awar kai na kai ya zama ƙananan tasiri, ana iya yin shawarar tare da kwararren masani, don duba matakan hormone; idan an fuskanci rudani mai ma'ana, ana ba da shawarar gwaje-gwajen CBT (cognitive behavioral therapy) ta kwararren mai kula da tunani, sau 1 a mako, na mintuna 60, na tsawon watanni 3.
2. Maganin hormone na kikafafa
Wataƙila, wasu mata (bayan tantance likita) na iya la'akari da ƙananan magunguna na estrogen, yayin da maza na iya aikawa da kimanta sosai a kan bukatar shawarar testosterone. Bincike na lokaci na makonni biyu yana tabbatar da rashin haɗari da ingancin jiki.
3. Horon igiyoyi da maganin kiɗa na kwararru
Hadawa da tunani da haraji na kiɗa na musamman (ana bada shawarar amfani da kiɗa na α waves 8-12 Hz, θ waves 4-8 Hz, kowanne lokaci na minti 30, a kowane mako sau uku), wasu bincike sun tabbatar da cewa suna ƙara damann na jin daɗi na kwakwalwa da rage matsi.
8. Jagora da zurfin koyo da haɓaka
1. Haɓaka asalin mutum mai yawa
Za a iya yi wa asalin mutum da yawa don tattaunawa, kamar “masu sha'awar motsa jiki,” “malami na al'umma,” “jami'an kula da muhalli,” da sauransu. A shafi kowanne wata na sabuntawa a cikin sabon asalin mutum zai iya haifar da bayyana gamsuwa, yana rage jin zunda ga wani aiki mai kyau.
2. Koyon cigaba da horon juriya
Ana iya gudanar da rajistar horo na sana'a, horo na kan layi, da ma sana'a na kirkira, defatin kowane wata a kowane tsari na koyo sabbin ƙwarewa na cikin kowane kwata, yana inganta gwaninta da karfin kai.
3. Inganta yanayin barci da sana'o'in gargajiya
Zama kafin karfe 11 na dare, a riƙe barci mai inganci na awanni 7-8, a karanta littattafan gamsuwa ko yin rubutun gode-gode ko tunani. A cikin yau da kullum, ana iya tsara ayyukan da suka dace na zamantakewa (irin su shan kofi kowace rana, aikace-aikacen motsa jiki a safiya, fito da katifa kowane mako) don rage damuwa da kuma haɓaka jin dadi.
Kammalawa:
Menopause ba karshen aikin hanya ne ba, amma sabuwa ce ga cigaban jiki da tunani. Ko maza ko mata, idan aka yi amfani da gudanar da tunani, hanyoyin kimiyya, halazi da kuma ci gaban kai, za a iya sha da sauƙin wuce wannan lokacin tsari na jiki da tunani. Ta hanyar shirin fasahohin, bincike na karfi na kai - musammam ta hanyar ƙarfin aikin jin kai - ba kawai za a iya rage matsi a wurin aiki ba, har ma za su iya kunna sabuwar ƙwazo na aiki da karfin rayuwa, su ci gaba da bayyana kyawawan halaye a rayuwar su.