Biyu, dabarun inganta barci, damuwa da daidaitawa, rashin iya sarrafa lokaci, sake fasalin tsarin barci da yadda za a kwanta lafiya a cikin damuwa - Jagorar amfani da karfi a lokacin canjin shekaru
Gabatarwa
Canjin shekaru, ko maza ko mata, yana nuni da babban canji na jiki da na tunani. A wannan lokaci na musamman, matakan hormone na jiki suna yawan canzawa, damuwa a cikin rayuwa, rikice-rikicen tsarin rayuwa, da wahalar sarrafa lokaci suna haduwa, wanda yawanci ke haifar da matsalolin barci da damuwa. Rashin barci, kwanciyar hankali, jin zafi, wahalar kwanciya, farkawa a cikin dare, da farkawa da wuri suna zama al'ada ga wasu mutane, wanda ke shafar ingancin rayuwa, motsin rai da lafiya na dogon lokaci. Wannan rubutun zai duba matsalolin barci da sabanin damuwa da ya shafi canjin shekaru daga hangen nesa na kwararru, har ma gina gabatarwar sarrafa lokaci da daidaitawa zamantakewa, kuma yana ba da shawarwari daban-daban daga fannonin lafiya, dabi'a, tunani da halayen don taimakawa kowane mutum da ya fuskanci canjin shekaru ya sami ikon kwanciya lafiya da dawo da junkar zaman lafiya.
Fassara jujjuyawar matsalolin barci a lokacin canjin shekaru
1. Canje-canje na hormone
Lokacin da mata suka shiga canjin shekaru, matakan estrogen da progesterone suna sauka sosai, har ma suna shafar masu saurin juyin halitta a cikin kwakwalwa, kamar serotonin da melatonin. Maza suna fuskantar gajiya, damuwa, ko ma suna shafar tsarin barcinsu saboda raguwar testosterone. Wannan canjin hormone yana tayar da tsarin barci, yana haifar da wahalar kwanciya da lokacin REM.
2. Ƙarin damuwa a rayuwa
Nauyi na iyali, damuwa a wurin aiki, lafiyar jiki, al’amuran iyali, matsalolin kudi, dukkan waɗannan yana haifar da wahalar ji da tunani, wanda ke sanya jiki a cikin yanayi na damuwa kuma yana shafar ƙwarewar kwanciyar hankali da ingancin barci.
3. Rikici na sarrafa lokaci da tsarin rayuwa
Tare da tsufa, mutane da yawa suna shiga cikin canje-canje na aikin yi, mambobin iyali, da burin rayuwa, wanda hakan yana haifar da manyan rikice-rikicen shiga da fita. Rashin ingantaccen sarrafa lokaci yana ƙara damuwa kuma yana shafar tsarin lokutan tsaftar jiki dangane da fitar da melatonin.
4. Cututtukan jiki da alamomin canjin shekaru
Kamar gajiya a cikin dare, zafi mai zafi (fiye da mata), da kuma hypopnea syndromes (fiye da maza), duk suna haifar da fargaba sannan suna haifar da wahalar kwanciya. Yawan raunana na iya kara damuwa da haifar da maimaitawar juyin halitta.
5. Abubuwan tunani da na zuciya
Canjin shekaru yana da alaka da damuwa, baci, da rudanin tunani, yayin da tarin matsalolin tunani na jiki na tsawon lokaci yana daya daga cikin babbar dalilin haifar da matsalolin barci.
Fassara shahararrun yanayi na wahalar kwanciya a lokacin canjin shekaru
A cikin daren da ya yi shiru, Miss Lin mai shekaru 50 tana da al'adar kwanciya gaban karfe goma da rabi, amma duk dare tana kallo rufin har na tsawon sa'o'i biyu, tunanin aikin gidan na gobe, ko lokacin da take yawan muhawara. Sai ga zafi ya haukace, jin zafi cikin gumi, sai ta tashi ta sha ruwa, ta kasa kwanciya da komai. Hakanan, Mr. Zhang mai shekaru 45 ya fuskanci irin wannan yanayin. Yana sabunta aikinsa, nauyinsa ya yi yawa a tsakiyar rana, amma a cikin dare yana samun mafarkin haɗarin gudanar da taron, yana jin rauni. Da ya farka, lokacin ya riga ya kai karfe uku na safe, ba zai tashi cikin kwanciya ba.
Ingantawa a lokacin canjin shekaru - hanyoyin magancewa da yawa
Dabarun lafiya na musamman
1. Hakanan ƙarin magani na hormone (HRT)
An tsara shi musamman ga mata, bayan tantancewa daga likita, ana samun estrogen da progesterone a cikin ɗan lokaci don rage alamomin zafi, gumi da damuwa a cikin hanyoyin jiki, wanda ke zama mai ƙarfi wajen daidaita tsarin barci. Duk da haka, HRT yana da hadari, don haka yana buƙatar a duba shi akai-akai tare da likita. Maza na iya samun kimantawa don ƙara testosterone, wanda ke taimakawa wajen dawo da ƙarfin jiki da rage yawan farkawa a cikin dare.
2. Magungunan rage damuwa da bacin rai
Musamman ga matsalolin tunani da ke faruwa a lokacin canjin shekaru, likita na iya bayar da magani na ɗan gajeren lokaci don tallafawa zaman lafiyarta da katse maimaituwar damuwa da matsalolin barci.
3. Magungunan rage damuwa da kwayoyin barci
Idan ya zama dole, amfani da melatonin na ɗan gajeren lokaci (a matsayin kashi na yau da kullum na 0.5 mg ~ 3 mg, ana shan kafin barci na minti 30) yana taimakawa wajen daidaita agogo na jiki; ko kuma amfani da ƙananan kwayoyi na barci (kamar magungunan tipo Z), amma yana da kyau a guji dogon amfani.
Dabarun magancewa da ba na kiwon lafiyan ba
1. Maganin kiɗa
A cikin shekaru masu yawa, an sami rubuce-rubuce da yawa suna goyon bayan ƙarar 432 Hz na kiɗa yana da tasiri mai kyau wajen rage damuwa. Ana ba da shawarar a saurara a cikin minti 40 kafin barci, zaɓin kiɗa mai tsabta ko sautin halitta (kamar sautin ruwan sama, raƙuman ruwa), sau 5 - 7 a kowane mako, ko aƙalla mintina 30 - 40, hakan na iya rage sauri da haɓaka fitar melatonin, yana rage damuwar da ke haifar da haɓakar tsarin jiki.
2. Tsara tunani da horon hankali
Ana ba da shawarar yin tunani na numfashi na ciki na minti 10 - 15 a kowane dare kafin kwanciya, kokarin kulla numfashi yana tsare tsakanin 6 - 8 a kowane minti tare da aiyukan numfashi masu jinkiri, yana rage levels cortisol da haɓaka motsin jiki. Hakanan idan aka yi watsi da horon hankali (Mindfulness Meditation), matakan sun haɗa da:
- Rufe ido
- Mayar da hankali kan kowane numfashi da kuke ji
- Lokacin da tunaninku ya motsa, ya dawo hankali ga numfashinku
A kowane yini yin wannan na tsawon minti 20 yana bunƙasa yiwuwar kwanta lafiya a cikin dare akan mai lafiya.
3. Maganin kamshi
Shaidar ta nuna cewa lavender, orange flower, da marjoram mai kamshi suna da tasiri mai yawa wajen sauƙaƙe damuwa da jin bacin rai. A yayin barci ana iya shafa 2 - 3 drops na lavender oil a kan matashin kai, don shakar kwayoyin kamshi kuma yana taimakawa wajen jin daɗi da kwanciya.
4. Yoga na jiki da shakatawa
Yin wasu motsa jiki marasa tasiri, kamar cat-cow pose, baby pose, da leg-on-wall pose, ana ba da shawarar a yi shi a hankali na minti 20 a kullum kafin kwanciya, don sakin ƙarfin jiki. Yoga yana haifar da daidaito tsakanin jiki da tsarin jiki, wanda ke samun damar tallafawa masu fuskantar fitowar dare a lokacin canjin shekaru.
5. Gyaran tsarin rayuwar yau da kullum da sarrafa wuri
- Tsayar da lokacin kwanciya da tashi, ko da ba a samu barci ba
- Guji hasken da ke haskakawa mai kyau na minti 1 kafin kwanciya, canja zuwa karatun fitilun dumi ko yin wanka
- Ana ba da shawarar a kiyaye yanayin dakin kwana tsakanin 20 - 22 °C da danshi tsakanin 45 - 55%
- Sabunta sabuwar tabarma da kayan daki na ciki kawai a kai a kai, baitin aminci na barci
6. Tallafawa abinci
Guji kwayoyin caffeine (ba kawai kofi ba, har da shayi da chocolate), abinci mai yawan mai, da abinci mai yawan suga, ana yin shawarar abinci mai sauƙin narkewa da kuma abincin tryptophan, kamar madara, oats, bananas, da kwai. Tryptophan yana taimakawa wajen ƙara fitar melatonin, yana haɓaka jin barci.
Canje-canje na kai ga damuwa da sarrafa lokaci
1. Tsarin manufofin rage damuwa
- Kowane rana saita kananan manufofi uku, tare da shirye-shiryen sauƙin kammala
- Tsara a kowace safiya a gudanar da al'amuran da suka fi wahala ko damuwa
- Gina "jerin abubuwan da aka kammala", kowanne al'amari da aka kammala a ajiye a tsari don samun kyautar kai.
2. Koyon cewa "a'a"
A lokacin canjin shekaru, musamman ga mata, sun kan sami damuwa daga iyali, zamantakewa da aikace-aikace. Koya watsi da bukatun da ba su da amfani, don mai da hankali kan bukatun kai.
3. Amfani da kayan aiki don sarrafa lokaci
- Yi amfani da hanyar Pomodoro (25 mintuna na aikin mai maida hankali, 5 mintuna na hutu, bayan kammala 4 za a huta na mintina 30) don inganta zurfin hankali
- Yi amfani da manhajar kalanda a aikace, zaune a matsayin jerin abubuwan damuwa don sauƙaƙe sarrafa lokaci.
4. Tsara "bayan nazari"
Tsara rana ɗaya ko biyu a mako don lokacin jin daɗi da zafi jin zafi kamar yin wanka, tafiya, karatu ko zane. Waɗannan ayyukan suna taimakawa wajen yin nazari a cikin kai, dawo da ra'ayi.
5. Kuskuren tafiye-tafiye ko ayyukan waje
Tsara akalla ko'ina daga tare da aiki na waje kamar tafiya ko zuwa tashi da yake da laccu, ko shiga yoga tare da samun tallafi na zamantakewa. Wannan zai inganta level dopamine da serotonin a kwakwalwa, yana sauƙaƙe tsananin damuwa.
Tsarin gina kai da haɓaka
1. Maganin tunani da dabi'u (CBT-I)
Ta hanyar masu ilimin kwakwalwa na musamman ko kyawawan littattafan shawarwari, gudanar da tsarin canjin tunani na mara kyau. Misali, rubuta damuwar da aka fuskanta tare da biyu na dangane da abubuwan da aka bayar da a ciki don inganta sarrafa lambobi.
2. Karɓa da kula da kai
Fahimtar cewa canjin shekaru tsarin ne da ba wanda aka tabbatar ba, kowane mutum yana fuskantar canjin tunani da wahalar barci. Koya karɓar kai da kuma yarda da gazawa, yana zama babban mataki na rage damuwa.
3. Gina tsarin kwanciya
A kowane dare kafin kwanciya, rubuta abubuwa uku na kyakkyawan yi daga yau ko musanya jimloli tare da abokin tarayya. Shigar da "jin daɗin barci" a cikin lokacin karshe yana haifar da damuwar jiki mai kyau.
Duba misalai: matakai da tsare-tsare
A matsayin misali Miss Wang mai shekaru 45, wanda ya fuskanci gumi da damuwa a cikin dare. An ba da shawarar ta yi amfani da dabarun haɗin gwiwa:
1. Hana amfani da wayar hannu da kayayyakin haske bayan karfe 22:30, maimakon karatu tare da hasken dumi.
2. Yin amfani da kayan kamshi na mai, 2 drops na lavender a kan matashin kai don rage damuwa.
3. Yin yoga ta fadi na minti 20 (ana motsa sabbin kwatancen na minti 5, cat-cow na minti 5, da baby na minti 10) domin sakin tsoro.
4. Kawai sha ruwa mai dumi bayan karfe 9:30.
5. Jarka ƙwanƙwasa a hanyar ruwan zafi na minti 43 a kowane mako, don inganta doron jiki.
6. Karɓar lokacin ƙarfafa kai kafin kwanciya, rubuta abubuwa uku da aka kammala a cikin yau don haɓaka ma'anar ciki.
7. Tsara tafiya a wajen gida a ƙarshen mako don samun jin dadin halitta da rage damuwa.
8. Duk wata dubawa tare da masanin kiwon lafiyar zuciya ko masanin magani na barci duk wata don bayar da shawarwari.
Fahimtar tsarin canje-canje bisa ga yanayin mutum
Kowane mutum yana fuskantar sabanin yanayi, jin kai da kyakkyawar yanayin gida. Tattauna da tsare-tsaren da suka bayyana a cikin wannan rubutun, daidaita tsarin zamantakewa, da yanda za a yi amfani da hanyoyin sarrafa damuwa da lokuta. Da zarar matsalolin suna zama mashahura ga aikin yau da kullum, tabbatar da neman taimakon likita a wuri don samun magani da ingantaccen tsari.
Kammalawa
Canjin shekaru yana da muhimmanci a cikin hanya na canji na kai da lokacin dawo da ma'auni da dukiyoyi. Ta hanyar shawarwarin da aka bayar a sama, ba kawai yana rage matsalolin barci ba, yana ma inganta azancin zaman lafiya. Yana taimakawa wajen sarrafa damuwa da gina sabuwar rayuwa a ƙarƙashinta. Ina jinjina ga dukkan mutane a wannan lokacin canji, kuyi amfani da jagorancin wajen shawo kan kalubale, ku rungumi dare mai laushi da jin daɗin kwanciyar lafiya.