Hanyoyin da za ku sanya kanku farin ciki a zuci da jikinku

Finland ta zama ƙasa mafi walwala ko farin ciki a duniya karo na takwas a jere, inda ƙwararru suka bayyana samun wadatar dazuka da kuma ayyukan kyautata rayuwa a matsayin dalilai.

Ta tsallake ƙasashen yankinsu uku a jerin wannan shekara da Majalisar Ɗinkin Duniya (MDD) ta saba fitarwa na World Happiness Report, yayin da ƙasashen Costa Rica da Mexico suka shiga 10 na farko a karon farko.

Amurka da Birtaniya sun yi ƙasa a jerin zuwa na 23 da 24 - mafi ƙanƙantar matsayi kenan da Amurka ta taɓa samu.

Amma wane irin farin ciki da walwala ake magana, kuma me za mu yi domin samun farin ciki?

Akwai hujjoji da ke tabbatar da sahihancin hanyoyin da za su saka mutum farin ciki. Jikin mutum na buƙatar ƙwayoyin halitta huɗu na farin ciki a jikinsa - su ne dopamine, oxytocin, serotonin, da endorphins.

Kowane mutum na fama da yadda zai saita lafiyar ƙwaƙwalwarsa, amma akwai wasu hanyoyi da za a iya bi domin daidaita abin da jikin mutum ji da kuma lafiyar ƙwaƙwalwarsa.

Wani likitan tunanin ɗan'adam kuma marubucin littafin Addicted to Anxiety, Owen O'Kane, yana ganin abin da ya fi shi ne rage wa ƙwaƙwalwa gajiya, yana mai cewa yin aiki kodayaushe yakan jawo ƙunci.

"Tsawon shekaru muna ta magana kan yin aiki - domin samar da ƙarin kayayyaki da masana'antu - amma kuma akwai hujjojin da ke nuna cewa akwai buƙatar rage ayyukan da kuma yin nazari game da tunaninmu."

O'Kane ya yi gargaɗin cewa "ɗabi'ar yin aiki kodayaushe" na jawo ƙuncin rayuwa.

Ya ce mutane kan faɗa tarkon yin tunani fiye da kima da kuma ɗabi'un da ke biyo bayan hakan. Sukan ji kamar idan ba su yi hakan ba wani mummunan abu zai iya faruwa.

"Sai su ji cewa abu ne maras matsala su dinga zama kodayaushe cikin damuwar wani abu da zai iya faruwa," a cewarsa.

Gano abin da ke gajiyar da ƙwaƙwalwa

Gajiyar ƙwaƙwalwa na taruwa ne a tsawon lokaci, kamar yadda DrClaire Plumbbly - mai kula da tunanin ɗan'adam kuma marubuciyar littafin Burnout: How to Manage Your Nervous System Before it Manages You - ta yi gargaɗi.

Tana cewa ɗaya daga cikin matsalolin shi ne a ƙarshe mutum zai koma yi wa baƙi masifa, ko kuma a ga mutum ya kama kuka saboda jin wata waƙa.

Dr Plumbly wannan zai iya wata alama: "Ƙarewar tunani alamu ne na gajiyar ƙwaƙwalwa. Na farko dai mutum zai ji kamar an kwashe masa tunani, babu kuzari, babu sauran karsashi."

Domin rage wannan matsalar, ta bayar da shawarar mutum ya dinga yin amfani da ma'aunin gwada gajiya na MDD mai 1-5. "Duk wanda ya zarta 3 to yana cikin matsalar ƙarewar tunani," in ji ta.

Babbar matsalar gajiya na bayyana ne a jikin mutum, a cewar likitocin ƙwaƙwalwa, saboda ya kamata mutum ya san alamominta a jikinsa.

O'Kane ya ce wasu za su iya fuskantar hawan jini da kuma ciwo a ƙirji, saboda jiki zai ji "an killace shi kuma ana so lallai ya yi aikin daƙile wata matsala".

Zama a daji sosai

Kusan duk mutum ɗaya cikin biyar na Amurkawa kan shafe ƙasa da minti 15 a waje duk rana, a cewar Ma'aikatar Kiyaye Muhalli EPA. Amma kuma zama a waje ko da a matsayin ɗan ƙaramin hutun aiki ne na da matuƙar alfanu ga lafiyar ƙwaƙwalwa.

"Ka ƙara minti biyar a kan yadda ka saba shafewa waje, kamar lokacin ɗauko yaranka daga makaranta, ko wurin tafiyar ƙafa," kamar yadda Dr Plumbly ta shawarta.

"Ka ajiye wayarka a gida idan za ka fita, kuma ka ƙara wasu mintuna biyar kan yadda ka saba a kan hanya.

"An tsara tunaninmu ne domin gane alamun tsirrai kuma nan take mu ji cewa amintattun abubuwa ne. Matsalar dai kawai ba abu ne da mutum zai ji tasirinsa nan take ba, abu ne na yau da gobe."

Ta ƙara da cewa: "Tsarin tunaninmu kodayaushe yana lura ne da matsala, ta yadda kuma zai dinga neman mafita a filin wurin da ya tsinci kansa. Saboda haka, kallon hoto mai kyau ma kan taimaka wajen dawo da abubuwa cikin hayyacinsu."

A cewar wasu bincike, rage duba nau'rori da kuma ƙara yawan lokacin zama a kusa da tsirrai na taimakawa rage gajiyar ƙwaƙwalwa. Wani binicike da aka yi a 2023 a mujallar The Lancet daga jami'o'i a Japan ya gano cewa zama a cikin dazuka na ɗan lokaci na da alfanu sosai ga ma'aikatan ofis a ƙasar.

Riƙe makirfo kan ƙara farin ciki ko da mutum bai iya waƙa ba

Bincike daga jami'ar University College London (UCL) ya nuna cewa rera waƙa ba lafiyar huhu kaɗai yake ƙarawa har ma da yanayin mutum, da garkuwar jiki, da taimakawa wajen rage hawan jini, kai har ma da rage minshari.

Da take magana da Michael Mosley ta cikin wani shrii na Radio 4, Dr Daisy Fancourt - mai shirin zama farfesa kuma mai nazarin tunanin ɗan'adam a UCL - ta ce wani bincike kan wasu rukunin mawaƙa ya nuna cewa akan samu raguwar ƙwayoyin halittar gajiya na cortisol a jikinsu bayan gama waƙa. Sannan akwai raguwar hauhawa da garkuwar jikinsu ke yi (aikin garkuwar jiki na ƙaruwa).

"Mun auna hakan ne da wasu ƙwayoyin da ke kai saƙo da ake kira cytokines waɗanda su ne kuma ke kula da yanayin kumburin jiki," in ji ta.

"Abu ne mai muhimmanci saboda mun san cewa kumburi na da alaƙa da lafiyar ƙwaƙwalwa, musamman ɓangaren tsananin damuwa."

Ko da ƙasa-ƙasa kake yin waƙar za ka samu irin wannan karsashin. Akwia ma wasu da ke hasashen cewa tasirin waƙa zai yi kama da na tabar wiwi.

A daina danne-dannen waya

Bincike dabdan-daban sun nuna cewa duk da amfani da shafukan sada zumunta na da amfani, suna kuma jawo gajiyar da ƙwaƙwalwa ta hanyar mutum ya dinga kwatanta kansa da sauran mutane, da kuma ƙaruwar ɓacin rai da kaɗaici.

Wannan kaɗaicin na kawo barazana ga ga lafiyar ƙwaƙwala. Binciken da jami'ar Leeds ta gudanar a 2022 ya gano fiye da rabin waɗanda aka nazarta na amfani da wayoyinsu sosai samsa da kafin annobar korona.

Saboda haka ku ajiye wayoyin nan, ku yi hulɗa da abokai da 'yan'uwa a bainar jama'a akai-akai.