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A ilimin halayyar ɗan adam, damuwa wani nau'i ne na matsin lamba na motsin rai. Damuwa wani nau'i ne na rashin jin daɗin tunani da na hankali. Ƙaramin adadin damuwa na iya zama da amfani, domin yana iya inganta aikin motsa jiki, kwarin gwiwa da kuma amsawa ga muhalli. Duk da haka, yawan damuwa na iya ƙara haɗarin bugun jini, bugun zuciya, gyambo, da cututtukan kwakwalwa kamar baƙin ciki [1] da kuma ƙara ta'azzara yanayin da ke akwai .

Damuwar tunani na iya zama ta waje kuma tana da alaƙa da muhalli, amma kuma tana iya faruwa ne ta hanyar fahimtar ciki wanda ke sa mutum ya fuskanci damuwa ko wasu munanan motsin rai da suka shafi wani yanayi, kamar matsin lamba, rashin jin daɗi, da sauransu, waɗanda daga nan suke ɗaukar su a matsayin masu damuwa.

Hans Selye (1974) ya gabatar da bambance-bambancen damuwa guda huɗu. A wani ɓangaren, yana gano damuwa mai kyau ( eustress ) da damuwa mara kyau (distress). A ɗayan kuma akwai damuwa mai yawa (hyperstress) da damuwa mara kyau (hypostress). Selye yana ba da shawarar daidaita waɗannan: babban burin shine a daidaita damuwa mai yawa da hypostress daidai kuma a sami eustress gwargwadon iko.

Kalmar " eustress " ta fito ne daga tushen Girkanci eu- wanda ke nufin "mai kyau" (kamar yadda yake a cikin "euphoria"). [2] Eustress yana faruwa ne lokacin da mutum ya ga mai damuwa a matsayin mai kyau. [3] "Damuwa" ta samo asali ne daga rashin jituwar tushen Latin (kamar a cikin "rashin jituwa" ko "rashin jituwa"). [2] Matsala da aka bayyana a likitanci barazana ce ga ingancin rayuwa . Yana faruwa ne lokacin da buƙata ta wuce ƙarfin mutum sosai. [3]

Dalilai

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Tsaka-tsaki na masu damuwa

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Damuwa martani ne da ba na musamman ba. Yana da tsaka-tsaki, kuma abin da ya bambanta shine matakin amsawa. Duk ya shafi mahallin mutum da kuma yadda yake fahimtar yanayin. Hans Selye ya bayyana damuwa a matsayin "sakamakon da ba na musamman ba (wato, na gama gari) na kowace buƙata da ke kan jiki, ko tasirin ta hankali ko ta somatic." [4] Wannan ya haɗa da ma'anar likita ta damuwa a matsayin buƙata ta jiki da kuma ma'anar magana ta damuwa a matsayin buƙatar tunani. Ma'anar damuwa a zahiri tsaka-tsaki ce cewa ma'anar damuwa ɗaya na iya haifar da damuwa ko eustress. Bambancin mutum da martani ne ke haifar da ko dai damuwa ko eustress. [5]

Nau'ikan abubuwan damuwa

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Mai damuwa shine duk wani abu, gogewa, ko abin da ke motsa muhalli wanda ke haifar da damuwa a cikin mutum. [6] Waɗannan abubuwan ko abubuwan da suka faru ana ɗaukar su a matsayin barazana ko ƙalubale ga mutum kuma suna iya zama na zahiri ko na tunani. Masu bincike sun gano cewa abubuwan da ke haifar da damuwa na iya sa mutane su fi fuskantar matsalolin jiki da na tunani, gami da cututtukan zuciya da damuwa .

Masu damuwa suna iya shafar lafiyar mutum idan suna "na yau da kullun, suna da matuƙar tayar da hankali, ko kuma ana ganin su a matsayin waɗanda ba za a iya sarrafa su ba". A cikin ilimin halayyar ɗan adam, masu bincike gabaɗaya suna rarraba nau'ikan masu damuwa daban-daban zuwa rukuni huɗu: 1) rikice-rikice/masifa, 2) manyan abubuwan da suka faru a rayuwa, 3) matsaloli na yau da kullun/masu damuwa, da 4) masu damuwa na yanayi. A cewar Ursin (1988), abin da ya fi dacewa tsakanin waɗannan rukunan shine rashin daidaito tsakanin abubuwan da ake tsammani ("ƙimar da aka saita") da abubuwan da aka fahimta ("ƙimar gaske") waɗanda ba za a iya warware su da gamsuwa ba, wanda ke sanya damuwa cikin mahallin ka'idar daidaiton fahimta . [7]

Rikice-rikice/masifofi

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Wannan nau'in abin damuwa ba a tsammani ba kuma ba a iya hasashensa ba, kuma saboda haka, ba ya cikin ikon mutum. Misalan rikice-rikice da bala'o'i sun haɗa da: bala'o'in halitta masu muni, kamar manyan ambaliyar ruwa ko girgizar ƙasa, yaƙe- yaƙe, annoba, da sauransu. Ko da yake ba kasafai ake samun faruwa ba, wannan nau'in abin damuwa yawanci yana haifar da damuwa mai yawa a rayuwar mutum. Wani bincike da Jami'ar Stanford ta gudanar ya gano cewa bayan bala'o'in halitta, waɗanda abin ya shafa sun fuskanci ƙaruwa mai yawa a matakin damuwa. [8] Damuwar yaƙi matsala ce mai tsanani da ta daɗe tana yaɗuwa. Tare da saurin gudu da gaggawar harbi da farko, kisan gillar da ba a yi ba na sojojin abokantaka (ko fratricide) na iya faruwa. Rigakafi yana buƙatar rage damuwa, mai da hankali kan horar da abin hawa da sauran gano abubuwa, sanin yanayin dabarun yaƙi, da kuma ci gaba da nazarin haɗari daga shugabanni a kowane mataki.

Manyan abubuwan da suka faru a rayuwa

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Misalan manyan abubuwan da suka faru a rayuwa sun haɗa da: aure, zuwa kwaleji, mutuwar ƙaunatacce, haihuwar ɗa, saki, ƙaura gidaje, da sauransu. Waɗannan abubuwan, ko dai masu kyau ko marasa kyau, na iya haifar da rashin tabbas da tsoro, wanda a ƙarshe zai haifar da damuwa. Misali, bincike ya gano ƙaruwar damuwa yayin sauyawa daga makarantar sakandare zuwa jami'a, inda ɗaliban jami'a na farko ke fuskantar damuwa sau biyu fiye da ɗaliban shekarar ƙarshe. [9] Bincike ya gano cewa manyan abubuwan da suka faru a rayuwa ba su da ɗan yuwuwar zama manyan abubuwan da ke haifar da damuwa, saboda abubuwan da ba a saba gani ba.

Tsawon lokacin da aka ɗauka tun bayan faruwar lamarin da kuma ko wani abu mai kyau ko mara kyau ne ke haifar da damuwa ko a'a da kuma yawan damuwa da yake haifarwa. Masu bincike sun gano cewa abubuwan da suka faru a cikin watan da ya gabata ba su da alaƙa da damuwa ko rashin lafiya, yayin da abubuwan da suka faru na yau da kullun waɗanda suka faru fiye da watanni da suka gabata suna da alaƙa da damuwa da rashin lafiya [10] da canjin hali. [11] Bugu da ƙari, abubuwan da suka faru na rayuwa masu kyau galibi ba su da alaƙa da damuwa – kuma idan haka ne, gabaɗaya kawai ƙaramin damuwa ne – yayin da abubuwan da suka faru a rayuwa marasa kyau za a iya danganta su da damuwa da matsalolin lafiya da ke tare da shi. Duk da haka, abubuwan da suka faru masu kyau da canje-canje masu kyau a rayuwa na iya hasashen raguwar cututtukan jijiyoyi. [11] [12]

Matsalolin yau da kullun/masu rage damuwa

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Wannan rukuni ya haɗa da abubuwan da ke ɓata wa mutane rai na yau da kullum da ƙananan matsaloli. Misalan sun haɗa da: yanke shawara, cika wa'adin aiki a wurin aiki ko makaranta, cunkoson ababen hawa, haɗuwa da mutane masu tayar da hankali, da sauransu. Sau da yawa, wannan nau'in abin damuwa ya haɗa da rikici da wasu mutane. Duk da haka, abubuwan da ke haifar da damuwa na yau da kullun sun bambanta ga kowane mutum, domin ba kowa ne ke ɗaukar wani abu a matsayin abin damuwa ba. Misali, yawancin mutane suna ganin yin magana a bainar jama'a yana da damuwa, amma wanda ke da gogewa da hakan ba zai yi ba.

Matsalolin yau da kullum su ne nau'in damuwa da suka fi faruwa a yawancin manya. Yawan matsalolin da ke faruwa suna sa wannan damuwa ta fi tasiri a jiki ga mutum. Carolyn Aldwin, Ph.D., ta gudanar da wani bincike na tsawon lokaci kan tsofaffi (matsakaicin shekaru kimanin shekaru 66 a lokacin da aka fara tantance damuwa) a Jami'ar Jihar Oregon wanda ya binciki yadda ake ganin tsananin matsalolin yau da kullum kan mutuwar mutum. Binciken Aldwin ya kammala da cewa akwai dangantaka mai karfi tsakanin mutanen da ke kimanta matsalolinsu a matsayin masu tsanani da kuma yawan mace-mace. Ra'ayin mutum game da matsalolin da ke faruwa a kullum na iya yin tasiri mai kyau kan tasirin abubuwan da ke haifar da damuwa na yau da kullum. [13]

Akwai manyan nau'ikan rikice-rikice guda uku na tunani waɗanda zasu iya haifar da damuwa.

  • Rikicin kusanci da kusanci, yana faruwa ne lokacin da mutum ke zaɓar tsakanin zaɓuɓɓuka biyu masu kyau iri ɗaya, wato ko zai je ya kalli fim ko kuma ya je ya kalli kide-kide.
  • Rikicin gujewa da gujewa, yana faruwa ne inda mutum zai zaɓi tsakanin zaɓuɓɓuka biyu marasa kyau, misali, don ɗaukar lamuni na biyu tare da sharuɗɗa marasa kyau don biyan jinginar gida ko kuma don fuskantar kwace gidan mutum. [8]
  • Rikicin hanyar kaucewa, [8] yana faruwa ne lokacin da aka tilasta wa mutum ya zaɓi ko zai shiga cikin wani abu da ke da halaye masu kyau da marasa kyau ko a'a – kamar ko za a je kwaleji mai tsada ko a'a (ma'ana a ɗauki lamuni yanzu, amma kuma ana nufin ingantaccen ilimi da aiki bayan kammala karatun).

Damuwa da ta shafi tafiya tana faruwa ne daga manyan rukunoni guda uku: ɓata lokaci, abubuwan mamaki (abin da ba a zata ba kamar ɓata ko jinkiri a kaya) da kuma abubuwan da ke karya lokaci-lokaci (rashin iya kula da halaye na yau da kullun). [14]

Abubuwan damuwa na yanayi

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Kamar yadda sunan ya nuna, waɗannan abubuwa ne masu rage damuwa na duniya (sabanin mutum ɗaya) waɗanda suke ɓangare na yanayin baya. An bayyana su a matsayin masu rage damuwa waɗanda "su ne masu yawan gaske, marasa daraja, ba sa gaggawa, waɗanda ake iya gani a zahiri, kuma ba sa iya jurewa ga ƙoƙarin mutane na canza su". [15] Misalan abubuwan da ke haifar da damuwa na yanayi sune gurɓatawa, hayaniya, cunkoso, da zirga-zirgar ababen hawa. Ba kamar sauran nau'ikan abubuwan rage damuwa guda uku ba, abubuwan rage damuwa na yanayi na iya (amma ba lallai ba ne su) yin mummunan tasiri ga damuwa ba tare da sanin yakamata ba. [15]

Abubuwan da ke haifar da damuwa a cikin ƙungiya

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Binciken da aka gudanar a fagen soja da yaƙi ya nuna cewa wasu daga cikin matsalolin da suka fi ƙarfin damuwa na iya faruwa ne sakamakon matsalolin ƙungiyoyi na mutum a cikin rukunin ko kuma a fagen gida. Damuwa saboda munanan ayyukan ƙungiya galibi tana da alaƙa da "shugabanci mai guba", a cikin kamfanoni da kuma a cikin ƙungiyoyin gwamnati.

Tasirin damuwa

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Ana iya amfani da ma'aunin abubuwan da suka faru a rayuwa don tantance abubuwan da ke damun mutane a rayuwarsu. Ɗaya daga cikin irin wannan ma'aunin shine Ma'aunin Damuwa na Holmes da Rahe, wanda aka fi sani da Ma'aunin Ra'ayin Gyaran Zamantakewa, ko SRRS. [16] Masana ilimin tabin hankali Thomas Holmes da Richard Rahe ne suka haɓaka ma'aunin a shekarar 1967, inda suka lissafa abubuwan da suka faru 43 masu damuwa.

Don ƙididdige makin mutum, a haɗa adadin "sassan canjin rayuwa" idan wani abu ya faru a cikin shekarar da ta gabata. Maki sama da 300 yana nufin cewa mutum yana cikin haɗarin rashin lafiya, maki tsakanin 150 da 299 yana nufin haɗarin rashin lafiya matsakaici ne, kuma maki ƙasa da 150 yana nufin cewa mutum yana da ɗan haɗarin rashin lafiya kawai. [16]

Taro na Rayuwa Rukunin Canjin Rayuwa
Mutuwar mijin aure 100
Saki 73
Rabuwar aure 65
Ɗaurin kurkuku 63
Mutuwar wani ɗan uwa na kusa 63
Raunin mutum ko rashin lafiya 53
Aure 50
Korar aiki 47
Sulhu tsakanin aure 45
Ritaya 45
Sauyin lafiyar ɗan uwa 44
Ciki 40
Matsalolin jima'i 39
Sami sabon memba na iyali 39
Sake daidaita kasuwanci 39
Sauyi a yanayin kuɗi 38
Mutuwar aboki na kud da kud 37
Canza zuwa wani aiki daban 36
Canji a yawan muhawara 35
Babban jinginar gida 32
Kwace jinginar gida ko lamuni 30
Canjin nauyi a wurin aiki 29
Yaro yana barin gida 29
Matsaloli da 'yan'uwa mata 29
Nasarar da ta fi fice a rayuwa 28
Miji/Mace ta fara aiki ko ta daina aiki 26
Fara makaranta ko ƙarewa 26
Canjin yanayi a rayuwa 25
Gyaran halaye na mutum 24
Matsala da shugaba 23
Canji a lokutan aiki ko yanayi 20
Canjin wurin zama 20
Sauyi a makarantu 20
Sauyin yanayi a nishaɗi 19
Sauyin da aka samu a ayyukan coci 19
Sauyi a cikin ayyukan zamantakewa 18
Ƙaramin jinginar gida ko rance 17
Canji a cikin halayen barci 16
Sauyin adadin haɗuwar iyali 15
Canji a cikin halaye na cin abinci 14
Hutu 13
Ƙaramin keta doka 10

An yi wani sigar da aka gyara ga waɗanda ba manya ba. Ma'aunin yana ƙasa.

Taro na Rayuwa Rukunin Canjin Rayuwa
Ciki ba tare da aure ba 100
Mutuwar iyaye 100
Yin aure 95
Saki ga iyaye 90
Samun nakasar da ake iya gani 80
Haifa ciki ba tare da aure ba 70
Hukuncin ɗaurin iyaye sama da shekara ɗaya 70
Rabuwar iyaye a aure 69
Mutuwar ɗan'uwa 68
Canji a cikin karɓuwa daga takwarorinsu 67
Ciki na rashin shiri ga ɗan'uwa 64
Gano zama ɗa da aka ɗauka 63
Auren iyaye da uba na miji 63
Mutuwar aboki na kud da kud 63
Samun nakasar haihuwa da ake iya gani 62
Mummunan rashin lafiya da ke buƙatar a kwantar da shi a asibiti 58
Rashin samun maki a makaranta 56
Rashin yin wani aiki na musamman 55
Asibiti ga iyaye 55
Hukuncin ɗaurin iyaye sama da kwanaki 30 53
Rabuwa da abokin tarayya 53
Farawa zuwa yanzu 51
Dakatar da makaranta 50
Shiga cikin miyagun ƙwayoyi ko barasa 50
Haihuwar ɗan'uwa 50
Ƙaruwar muhawara tsakanin iyaye 47
Rashin aiki daga iyaye 46
Nasarar da ta fi fice a rayuwa 46
Canji a yanayin kuɗin iyaye 45
An karɓa a kwalejin da aka zaɓa 43
Kasancewar kai ɗalibi a makarantar sakandare 42
Asibiti ga ɗan'uwa 41
Ƙara yawan rashin iyaye daga gida 38
'Yar'uwa tana barin gida 37
Ƙara babba na uku zuwa iyali 34
Zama cikakken memba na coci 31
Raguwar jayayya tsakanin iyaye 27
Raguwar jayayya da iyaye 26
Aikin farawa na iyaye 26

Ana amfani da SRRS a fannin ilimin tabin hankali don auna tasirin abubuwan da suka faru a rayuwa. [17]

Aunawa

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Mutanen zamani na iya ƙoƙarin tantance kansu "matakin damuwa"; wasu ɓangarori na uku (wani lokacin likitoci) suma suna iya bayar da kimantawa masu inganci. Hanyoyin ƙididdigewa kamar Galvanic Skin Response [18] ko wasu ma'auni waɗanda ke ba da sakamako waɗanda za su iya dangantawa da damuwar tunani da ake gani sun haɗa da gwaji don ɗaya ko fiye daga cikin hormones na damuwa da yawa, don amsawar zuciya da jijiyoyin jini, ko don amsawar garkuwar jiki. Akwai wasu tambayoyi masu inganci don tantance matakin damuwa kamar, Higher Education Stress Inventory (HESI) tambaya ce mai inganci da ake amfani da ita a cikin al'ummomi da yawa don tantance matakin damuwa na ɗaliban jami'a. [19] [20] Akwai hanyoyi da yawa na auna jiki (psycho-) waɗanda ke da alaƙa da damuwa ta tunani (ta hankali ko ta motsin rai) kuma don haka ana amfani da su azaman mai yiwuwa. [21] [22] [23]

A fannin ilimin halittar jiki na aikin oculomotor kawai, ana zargin cewa martani da yawa na ilimin halittar jiki suna gano yanayi daban-daban na damuwa ta hanyar da ta dace da mutum da kuma ta zahiri (ba ta hanyar bincike ba). Misali, ta hanyar motsin ido da kuma kallon ido, [24] ta hanyar halayyar ɗalibi [25] [26] da kuma ta hanyar halayyar kiftawar ido ( Kinƙwasawa ). [27] [28] [29] [30]

Tasirin jiki

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Domin auna martanin jiki ga damuwa, masana ilimin halayyar ɗan adam suna amfani da cutar daidaitawa ta Hans Selye ta general . Wannan samfurin halitta, wanda aka fi sani da "amsawar damuwa ta gargajiya", ya dogara ne akan manufar homeostasis . Ciwon daidaitawa na general, bisa ga wannan tsarin, yana faruwa a matakai uku:

  1. Amsar ƙararrawa . Wannan matakin yana faruwa ne lokacin da aka fara gabatar da mai damuwa. Jiki yana fara tattara albarkatu don magance mai damuwa. Ana kunna tsarin hypothalamic-pituitary-adrenal da tsarin juyayi mai tausayi, wanda ke haifar da sakin hormones daga glandar adrenal kamar cortisol, adrenaline ( epinephrine ), da norepinephrine zuwa cikin jini don daidaita ayyukan jiki. Waɗannan gyare-gyaren hormones suna ƙara matakan kuzari, ƙara tashin hankali na tsoka, rage jin zafi, rage jinkirin tsarin narkewar abinci, da kuma haifar da hauhawar jini. Bugu da ƙari, locus coeruleus, tarin ƙwayoyin neurons masu ɗauke da norepinephrine a cikin pons na tushen kwakwalwa wanda axons ɗinsa ke fitowa zuwa yankuna daban-daban na kwakwalwa, yana da hannu wajen sakin norepinephrine kai tsaye zuwa ga ƙwayoyin neurons. Ana tsammanin manyan matakan norepinephrine suna aiki azaman neurotransmitter akan masu karɓar sa da aka bayyana akan ƙwayoyin neurons a yankunan kwakwalwa, kamar prefrontal cortex don shiga cikin tasirin damuwa akan ayyukan zartarwa, kamar lalacewar ƙwaƙwalwar aiki .
  2. Matakin juriya . Jiki yana ci gaba da gina juriya a duk tsawon matakin juriya, ko dai har sai albarkatun jiki sun ƙare, wanda zai kai ga matakin gajiya, ko kuma har sai an kawar da motsin damuwa. Yayin da jiki ke amfani da albarkatunsa da yawa, yana ƙara gajiya da saurin kamuwa da rashin lafiya. A wannan matakin, cututtukan psychosomatic suna fara bayyana. [31]
  3. Matakin gajiya . Jiki yana fitar da dukkan hormones da albarkatun da yake dogara da su don magance matsalar damuwa. Yanzu mutumin ya fara nuna halaye kamar damuwa, fushi, guje wa alhaki da dangantaka, ɗabi'un da ke lalata kansa, da kuma rashin yanke hukunci mai kyau. Mutumin da ke fuskantar waɗannan alamun yana da damar yin duka, lalata dangantaka, ko kuma guje wa hulɗar zamantakewa kwata-kwata. [31]

Wannan martanin damuwa na jiki ya ƙunshi manyan matakan kunna tsarin juyayi mai tausayi, wanda galibi ake kira da martanin "yaƙi ko gudu". Amsar Takardar Archived 2012-10-10 at the Wayback Machine Archived ya ƙunshi faɗaɗar ɗalibi, sakin endorphins, ƙaruwar bugun zuciya da numfashi, dakatar da tsarin narkewar abinci, fitar da adrenaline, faɗaɗa jijiyoyin jini, da kuma takura jijiyoyin jini. [32]

Ciwon daji

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Damuwa ta fuskar tunani ba ta bayyana a matsayin abin da ke haifar da kamuwa da cutar kansa ba, [33] [34] kodayake yana iya ƙara ta'azzara sakamako ga waɗanda suka riga suka kamu da cutar kansa. [33] Bincike ya gano cewa imani da damuwa a matsayin abin da ke haifar da cutar kansa ya zama ruwan dare a Ingila, kodayake an gano cewa sanin abubuwan da ke haifar da cutar ba shi da yawa. [35]

Sauran tasirin

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Wata mata mai cike da damuwa tana jiran layi a cibiyar lafiya

Akwai yiwuwar alaƙa tsakanin damuwa da rashin lafiya. [36] Ka'idojin da aka gabatar game da alaƙar damuwa da rashin lafiya sun nuna cewa damuwa mai tsanani da ta yau da kullun na iya haifar da rashin lafiya, kuma bincike ya gano irin wannan alaƙa. [37] A cewar waɗannan ka'idoji, nau'ikan damuwa guda biyu na iya haifar da canje-canje a cikin hali da kuma a cikin ilimin halittar jiki. Canje-canjen halaye na iya haɗawa da shan taba da cin abinci da motsa jiki. Canje-canjen jiki na iya zama canje-canje a cikin kunna tausayi ko kunna hypothalamic pituitary adrenocorticoid, da aikin rigakafi. [38] Duk da haka, akwai bambance-bambance da yawa a cikin alaƙar da ke tsakanin damuwa da rashin lafiya. [39]

Akwai wasu shaidu da ke nuna cewa damuwa na iya sa mutum ya fi saurin kamuwa da cututtuka na jiki kamar mura. "Kodayake abubuwan da ke faruwa na yau da kullun (amma ba masu tsanani ba) suna da alaƙa da ƙarin saurin kamuwa, alaƙar da ke tsakanin bambancin zamantakewa da mura ba ta canzawa bayan an shawo kan abubuwan da suka faru a rayuwa." [40] Abubuwan da ke faruwa na damuwa, kamar canje-canje a aiki, suna da alaƙa da rashin barci, rashin barci, da koke-koken lafiya. [41] Bincike ya nuna nau'in abin da ke haifar da damuwa (ko mai tsanani ne ko mai tsanani) kuma halaye na mutum kamar shekaru da jin daɗin jiki kafin fara abin da ke haifar da damuwa na iya haɗuwa don tantance tasirin damuwa ga mutum. [42] Halayen halayen mutum (kamar matakin neuroticism ), [11] kwayoyin halitta, da ƙwarewar yarinta tare da manyan abubuwan da ke haifar da damuwa da rauni [12] suma na iya nuna martaninsu ga abubuwan da ke haifar da damuwa. [42] Damuwa kuma na iya haifar da ciwon kai . [43]

Damuwa ta yau da kullun da rashin albarkatun da mutum ke amfani da su ko kuma yake amfani da su sau da yawa na iya haifar da ci gaban matsalolin tunani kamar baƙin ciki da damuwa . Wannan gaskiya ne musamman game da matsalolin damuwa na yau da kullun. Waɗannan su ne matsalolin damuwa waɗanda ƙila ba su da ƙarfi kamar na damuwa mai tsanani kamar bala'i na halitta ko babban haɗari, amma suna dawwama na tsawon lokaci. Waɗannan nau'ikan matsalolin damuwa galibi suna da mummunan tasiri ga lafiya saboda suna dawwama kuma don haka suna buƙatar amsawar jiki ta jiki ta faru kowace rana. Wannan yana rage kuzarin jiki da sauri kuma yawanci yana faruwa a cikin dogon lokaci, musamman lokacin da ba za a iya guje wa irin waɗannan ƙananan matsalolin damuwa ba (misali: damuwa da ta shafi zama a cikin unguwa mai haɗari). Damuwa ta yau da kullun na iya haifar da nauyin allostatic, wani tsari na halitta wanda ke shafar tsarin ilimin halittar jiki da yawa. Misali, bincike ya gano cewa masu kulawa, musamman waɗanda ke fama da cutar hauka, suna da matakan baƙin ciki mafi girma da ɗan muni ga lafiyar jiki fiye da waɗanda ba sa kulawa. [44]

Bincike ya kuma nuna cewa damuwa mai tsanani da kuma ƙiyayya da ke tattare da halayen Nau'in A galibi suna da alaƙa da haɗarin kamuwa da cututtukan zuciya da jijiyoyin jini. [45] Wannan yana faruwa ne saboda raunin tsarin garkuwar jiki da kuma yawan matakan tada hankali a cikin tsarin juyayi mai tausayi wanda ke faruwa a matsayin wani ɓangare na martanin jiki ga abubuwan da ke haifar da damuwa. [46] Duk da haka, yana yiwuwa mutane su nuna taurin kai – kalma ce da ke nufin ikon kasancewa cikin damuwa na yau da kullun da kuma lafiya. Damuwa ta yau da kullun na iya haɗawa da matsalolin tunani kamar ruɗani . [47] Damuwa ta cututtuka da damuwa ta yau da kullun suna haifar da lalacewar tsarin jiki da rashin aikin hippocampus . [48]

An daɗe ana yi imani da cewa yanayin rashin jin daɗi, kamar jin damuwa da baƙin ciki, na iya yin tasiri ga yanayin cututtukan jiki, wanda hakan ke haifar da tasirin kai tsaye ga tsarin halittu wanda zai iya haifar da ƙaruwar haɗarin cututtuka a ƙarshe. Duk da haka, binciken da Jami'ar Wisconsin-Madison da wasu wurare suka yi ya nuna cewa wannan ba gaskiya ba ne; kodayake damuwa da ake gani yana ƙara haɗarin rashin lafiya da aka ruwaito, ƙarin fahimtar damuwa a matsayin wani abu mai cutarwa yana ƙara haɗarin. [49] [50] Misali, lokacin da mutane ke cikin damuwa ta yau da kullun, canje-canje na dindindin a cikin martanin su na jiki, motsin rai, da halayyarsu suna iya faruwa. [11] Irin waɗannan canje-canje na iya haifar da cuta. [51] Damuwa ta yau da kullun tana faruwa ne daga abubuwan da ke haifar da damuwa waɗanda suka daɗe na tsawon lokaci, kamar kula da mata da ke fama da cutar hauka, ko kuma sakamakon gajerun abubuwan da suka faru waɗanda ke ci gaba da fuskantar su kamar yadda suka fi yawa ko da bayan sun ƙare, kamar fuskantar cin zarafin jima'i.

Gwaje-gwaje sun nuna cewa lokacin da mutane masu lafiya suka fuskanci matsalolin dakin gwaje-gwaje masu tsanani, suna nuna ƙaruwar wasu alamomin rigakafi na halitta amma gabaɗaya yana hana ayyukan rigakafi na musamman. Idan aka kwatanta, lokacin da mutane masu lafiya suka fuskanci damuwa ta yau da kullun, wannan damuwa yana da alaƙa da amsawar garkuwar jiki ta hanyar biphasic inda ɗan rage aikin ƙwayoyin halitta da na humoral ya yi daidai da ƙananan kumburi, wanda ba takamaiman tsari ba. [52]

Ko da yake damuwa ta tunani sau da yawa tana da alaƙa da rashin lafiya ko cuta, yawancin mutane masu lafiya har yanzu suna iya kasancewa ba tare da kamuwa da cuta ba bayan sun fuskanci abubuwan da ke haifar da damuwa na yau da kullun. Haka kuma, mutanen da ba su yarda cewa damuwa za ta shafi lafiyarsu ba su da ƙarin haɗarin rashin lafiya, cuta, ko mutuwa. [50] Wannan yana nuna cewa akwai bambance-bambancen mutum ɗaya a cikin raunin da ke tattare da tasirin damuwa; bambance-bambancen mutum ɗaya a cikin rauni yana tasowa ne saboda abubuwan da suka shafi kwayoyin halitta da na tunani. Bugu da ƙari, shekarun da ake fuskantar damuwa na iya haifar da tasirinsa ga lafiya. Bincike ya nuna cewa damuwa ta yau da kullun a ƙuruciya na iya yin tasiri ga rayuwa ta yau da kullun akan martanin halitta, na tunani, da na hali ga damuwa daga baya a rayuwa. [53]

Tasirin zamantakewa

[gyara sashe | gyara masomin]

Sadarwa

[gyara sashe | gyara masomin]

Idan wani yana cikin damuwa, ƙalubale da yawa na iya tasowa; ƙalubalen da aka gane shine matsalolin sadarwa. Ga wasu misalai na yadda damuwa za ta iya kawo cikas ga sadarwa.

Al'adun duniya gabaɗaya sun faɗi cikin rukuni biyu; na mutum ɗaya da na ƙungiya ɗaya.

  • Al'adar da ta shafi mutum ɗaya, kamar ta Amurka, inda kowa yake da 'yancin kansa wanda aka ayyana shi ta hanyar nasarorin da ya samu da kuma manufofinsa.
  • Al'adar gama gari, kamar ta ƙasashen Asiya da yawa, ta fi son ganin mutane suna dogaro da junansu. Suna daraja ladabi da iyali.

Waɗannan bambance-bambancen al'adu na iya shafar yadda mutane ke sadarwa lokacin da suke cikin damuwa. Misali, memba na al'adar mutum ɗaya zai yi jinkirin neman maganin ciwo saboda tsoron kada a ɗauke shi a matsayin mai rauni. Memba na al'adar mutum ɗaya ba zai yi jinkiri ba. An rene su a cikin al'ada inda kowa ke taimakon juna kuma ɓangare ɗaya ne na aiki yayin da memba na al'adar mutum ɗaya ba shi da daɗin neman taimako ga wasu.

Tallafin zamantakewa an bayyana shi musamman a matsayin albarkatun tunani da na kayan aiki da wata hanyar sadarwar zamantakewa ke bayarwa waɗanda aka yi niyya don taimaka wa mutum ya jimre da damuwa. [54] Masu bincike gabaɗaya suna bambanta tsakanin nau'ikan tallafin zamantakewa da dama: tallafin kayan aiki - wanda ke nufin taimakon kayan aiki (misali, tallafin kuɗi ko taimako a cikin jigilar kaya zuwa wurin likita), tallafin bayanai (misali, ilimi, ilimi ko shawara a cikin magance matsaloli), da tallafin motsin rai (misali, tausayi, tabbatarwa, da sauransu). [54] Tallafin zamantakewa na iya rage yawan damuwa yayin daukar ciki. Bincike ya gano cewa waɗanda suka sami babban canji a rayuwarsu tare da ƙaramin tallafin zamantakewa suna da mafi girman damar samun rikitarwa. Yayin da waɗanda ke da babban tsarin tallafi za su sami damar samun ƙarancin rikitarwa. [55]

Gudanarwa

[gyara sashe | gyara masomin]

Gudanar da damuwa yana nufin nau'ikan dabaru da hanyoyin kwantar da hankali iri-iri da nufin daidaita matakan damuwa na mutum, musamman damuwa ta yau da kullun, galibi don inganta ayyukan yau da kullun. Ya ƙunshi sarrafawa da rage tashin hankalin da ke faruwa a cikin yanayi mai wahala ta hanyar yin canje-canje na motsin rai da na jiki.

Rage ɗabi'u masu damuwa wani ɓangare ne na rigakafi. Wasu daga cikin dabarun da dabarun da aka saba amfani da su sune: sa ido kan kai, dinki, ƙarfafa kayan aiki, ƙarfafa zamantakewa, tallafin zamantakewa, kwangilar kai, kwangila tare da wasu masu mahimmanci, tsarawa, tunatarwa, ƙungiyoyin taimakon kai, da taimakon ƙwararru. [ <span title="Some of these terms are probably unclear to the non-experts. (September 2018)">Ana buƙatar ƙarin bayani</span> ]

Motsa jiki don rage damuwa

[gyara sashe | gyara masomin]

Nazarin ya nuna cewa motsa jiki yana rage damuwa. [56] [18] Motsa jiki yana rage gajiya yadda ya kamata, yana inganta barci, yana inganta aikin fahimta gabaɗaya kamar faɗakarwa da mai da hankali, yana rage matakan damuwa gabaɗaya, kuma yana inganta girman kai. [56] Saboda da yawa daga cikin waɗannan suna raguwa lokacin da mutum ya fuskanci damuwa ta yau da kullun, motsa jiki yana ba da hanya mafi kyau ta jurewa. Duk da imani da aka yi, ba lallai ba ne motsa jiki ya zama na yau da kullun ko mai tsanani don rage damuwa; kamar mintuna biyar na motsa jiki na aerobic zai iya fara haifar da tasirin hana damuwa. [56] Bugu da ƙari, tafiya ta minti 10 na iya samun fa'idodi iri ɗaya na tunani kamar motsa jiki na minti 45, yana ƙarfafa ikirarin cewa motsa jiki a kowane hali ko ƙarfi zai rage damuwa. [56] Ayyukan hawa keke da tafiya suna da ƙananan maki na damuwa idan aka kwatanta da sauran hanyoyin sufuri ko tafiya. [18]

Tarihi

[gyara sashe | gyara masomin]

Kafin gabatar da manufar "damuwa" a ma'anar tunani c. shekara ta 1955, mutane sun riga sun gano ra'ayoyi daban-daban masu zurfi don bayyanawa da kuma fuskantar motsin rai kamar damuwa, baƙin ciki, damuwa, sha'awa, tsoro, damuwa, damuwa, damuwa, wahala, da sha'awa . A ƙarni na 19, yaɗuwar sabuwar kimiyyar ilimin jijiyoyi ta sa ya yiwu a haɗa wasu haɗuwa mara bambanci na ɗaya ko fiye daga cikin waɗannan tare da ganewar asali na yau da kullun kamar "matsalar jijiya ".

"Danniya" daga baya ya zama babban ginshiƙin ilimin halayyar ɗan adam . Duk da cewa ana tattauna damuwa a cikin tarihi daga batutuwa da al'adu daban-daban, babu wata yarjejeniya ta duniya kan bayyana damuwa. [57] Wannan ya haifar da nau'ikan bincike da yawa, duba fannoni daban-daban na damuwa ta tunani da kuma yadda take canzawa a tsawon rayuwa. [57]

Manazarta

[gyara sashe | gyara masomin]
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  48. ↑ Mah L, Szabuniewicz C, Fiocco AJ (January 2016). "Can anxiety damage the brain?". Current Opinion in Psychiatry (Review). 29 (1): 56–63. doi:10.1097/YCO.0000000000000223. PMID 26651008. S2CID 17911798. Pathological anxiety and chronic stress lead to structural degeneration and impaired functioning of the hippocampus and the PFC, which may account for the increased risk of developing neuropsychiatric disorders, including depression and dementia.
  49. ↑ Keller A, Litzelman K, Wisk LE, Maddox T, Cheng ER, Creswell PD, Witt WP (September 2012). "Does the perception that stress affects health matter? The association with health and mortality". Health Psychology. 31 (5): 677–684. doi:10.1037/a0026743. PMC 3374921. PMID 22201278. High amounts of stress and the perception that stress impacts health are each associated with poor health and mental health. Individuals who perceived that stress affects their health and reported a large amount of stress had an increased risk of premature death.
  50. 1 2 "Stress as a positive: Recent research that suggests it has benefits". 4 September 2013. Archived from the original on 11 September 2016.
  51. ↑ Cohen S, Janicki-Deverts D, Miller GE (October 2007). "Psychological stress and disease". JAMA. 298 (14): 1685–1687. Bibcode:2007JAMA..298.1685C. doi:10.1001/jama.298.14.1685. PMID 17925521.
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  53. ↑ Miller G, Chen E, Cole SW (2009). "Health psychology: developing biologically plausible models linking the social world and physical health". Annual Review of Psychology. 60: 501–524. doi:10.1146/annurev.psych.60.110707.163551. PMID 19035829.
  54. 1 2 Cohen S (November 2004). "Social relationships and health". The American Psychologist. 59 (8): 676–684. Bibcode:2004AmPsy..59..676C. doi:10.1037/0003-066x.59.8.676. PMID 15554821.
  55. ↑ Orr ST (December 2004). "Social support and pregnancy outcome: a review of the literature". Clinical Obstetrics and Gynecology. 47 (4): 842–855. doi:10.1097/01.grf.0000141451.68933.9f. PMID 15596938.
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