«yawan tunani: A zahiri, yin tunani da yawa. Ba'amurke mai binciken ilimin halayyar ɗan adam, Susan Nolen-Hoeksema ta bayyana wannan mugunta da yawa, da kuma hanyoyin magance ta: ta ba da labarin su a cikin aikin ta mai taken Me yasa mata ke kan gaba? Domin, a zahirin gaskiya, yawan tunani yana shafar mata musamman. Susan Nolen-Hoesksema ta bayyana, a zahiri, yin tunani a matsayin “iyawar da za a sake maimaita wasu mugayen tunani ko ji". Anan akwai wasu nasihu don gujewa faɗawa cikin sarƙoƙi…

«Da yawa daga cikin mu a wasu lokutan damuwa da tunani, tunani ko ji sun mamaye mu, wanda daga ikon mu, ke zubar da motsin zuciyar mu da kuzarin mu.. "Ta haka ne, a cikin waɗannan sharuɗɗan cewa masanin ilimin halayyar ɗan adam Susan Nolen-Hoeksema ya kwatanta dacewa da tunani:" dmunanan abubuwan damuwa da motsin zuciyar da ke lalata rayuwarmu ta yau da kullun".

Mutanen da ke fuskantar irin wannan hasashe sai su fara bin diddigin kowane alamu, suna tunanin sa'o'i… Sakamakon? Bakin ciki kawai yake ƙaruwa. Tunani na gudana bisa yanayin su, ba tare da sun sami amsoshin ba.

Mata sun fi saurin kamuwa da irin waɗannan nau'ukan rumbun fiye da maza. Kuma suna iya yin hakan akan komai da komai, daga kamanninsu ko nauyin da ya wuce kima zuwa danginsu, sana'arsu ko lafiyarsu. "Scaping overconking, in ji Susan Nolen-Hoeksema, kamar ƙoƙarin fita daga hanzari. Don dawo da 'yanci, mataki na farko shine sassauta riko da tunanin da ke toshe ku.. "

Yawancin binciken bincike akan kwakwalwa sun bayyana cewa wasu (ko wasu) daga cikin mu sun fi saurin hasashe fiye da wasu. Wannan shine yadda masanin ilimin halayyar dan adam Richard Davidson ya yanke hukunci, ta hanyar abin da ya kira "neuroscience mai tasiri", hanyoyi da yawa don kwakwalwa don sarrafa motsin rai. Don haka fasahar hoton likitanci ya sa ya yiwu a nuna “cewa mummunan motsin rai ya kunna gefen dama na wani ɓangaren kwakwalwa, wanda ake kira cortex na prefrontal, fiye da gefen hagu". Cortex na prefrontal shine yankin kwakwalwa wanda ke ba da izinin daidaita motsin zuciyarmu, wato ikon tacewa da sarrafa su.

Dasfunction na cortex na prefrontal zai kasance a asalin asalin ƙarancin ƙa'idodin motsin zuciyarmu, wanda zai iya haifar da tunani, ko ma yanayin rashin damuwa. Bugu da ƙari, wasu ɓangarorin kwakwalwa guda biyu kuma na iya kasancewa: amygdala da hippocampus, waɗanda sune wuraren koyo da ƙwaƙwalwar yanayin motsin rai. Wani lokaci sukan juya su zama masu tabarbarewa a cikin mutanen da ke fuskantar ɓacin rai da hasashe. Sabili da haka, amygdala mai wuce gona da iri na iya haifar da zama “mai matukar damuwa”, don samun sauƙin ɗaukar kowane irin mummunan labari.

Susan Nolen-Hoeksema ta rubuta:'Yantar da kanku daga yin tunani ba abu ne mai sauƙi ba. Yana buƙatar sake samun yarda da kai, nisantar da kanku daga mummunan tunani mara kyau. ”Mataki na farko mai mahimmanci… Akwai mafita da yawa don wannan. Yawancin bincike da aka gudanar kan bacin rai, musamman, wanda masanin ilimin halayyar dan adam Peter Lewinsohn ya jagoranci tsakanin wasu, sun nuna cewa "don warkarwa, yana da mahimmanci don karya mummunan da'irar tunani da wuce gona da iri". 

Waƙoƙi da yawa suna ba ku damar 'yantar da kanku daga gare ta: daga cikinsu, na yin hutu. Ka ba kanka shagala. "Ta hanyar nazari, na gano cewa kawai yana ɗaukar hanzari na mintuna takwas don dawo da kyakkyawan yanayin ku da kuma karya da'irar tunani.", In ji Susan Nolen-Hoeksema. Hanyoyin sun bambanta, daga aikin motsa jiki, musamman waɗanda ke buƙatar cikakkiyar kulawa kamar badminton ko hawa, zuwa na ayyukan hannu, ko ma ta saka hannun jari a aikin sa kai.

Wasu mutane suna fakewa daga ayyukan rashin lafiya, kamar bulimia ko shan giya. Yana da yaudara: “Yayin cin abinci nan take yana jin annashuwa, tasirin boomerang kusan yana nan take. Muna zargin kanmu da cewa mun ba da kai ga fakitin wainar da ake toyawa, muna cikin baƙin ciki saboda rashin ƙarfinmu. Haka ma giya", Susan Nolen-Hoeksema ta rubuta. Wanene a ƙarshe yake ba da shawara don farautar farin ciki da rayuwa…

Lokacin jin daɗi, neman farin ciki, yana sauƙaƙa shawo kan baƙin ciki iri -iri, ko baƙin ciki. Ikon yin farin ciki kuma yana shafar ingancin tunani. Kyakkyawan motsin zuciyarmu yana rage mummunan tasirin damuwa na yau da kullun akan tsarin iliminmu. Wani bincike mai kayatarwa da masana ilimin halayyar dan adam suka yi a Kentucky yana nuna cewa lokutan motsin rai masu kyau har ma suna tsawanta tsawon rayuwa: hakika waɗannan masu binciken sun nuna, a cikin zuhudu, cewa waɗanda suka san yadda ake rayuwa da motsin zuciyar kirki sun rayu cikin matsakaicin shekaru goma !

Aikin yin zuzzurfan tunani ya zama ruwan dare: kusan kashi 40% na mutanen da Susan Nolen-Hoeksema ta yi hira da su sun ce sun koma ga addu’a ko tunani don karya rudani da tunaninsu. "Kodayake lokutanmu sun rasa wasu ƙima na ƙimar Kiristanci, da yawa sun yi imani da Babban Maɗaukaki, Jagora Mafi Girma", Yana ba da shawarar masanin ilimin halayyar ɗan adam.

Yin zuzzurfan tunani, wanda ya ƙunshi mai da hankali sosai a wannan lokacin, akan jumla ko hoto, da kuma zurfafa tunani, wanda ke ba da shawarar zama sane da kowane tunani, hoto, ra'ayi, jin daɗin jiki da zarar sun isa, duka biyun na iya kasancewa hanya ce mai kyau don sauke nauyin mutum… Za mu sake ambata, sake rubutawa, ko gaskiyar nishadantar da ƙananan abubuwan jin daɗi na yau da kullun, kamar kallon fim mai ban dariya, tafiya a cikin wuri mai daɗi, ko wasa tare da ƙananan yara…

Bugu da ƙari, taimakon mai ilimin hanyoyin kwantar da hankali ko na mai ba da shawara na aure da aka zaɓa cikin adalci na iya, idan ya cancanta, ya ba da damar magance yanayin da ya dace da tunani, kamar, alal misali, tsakanin ma'aurata.

Kuma idan, a ƙarshe, bin masanin falsafar Maurice Bellet, yanzu kawai muna buƙatar "ƙirƙira sabuwar hanyar zama a duniya“? Mai iyawa, cikin dukkan tawali'u, "don zama sabon farawa“? Dauki daman ! Bari muyi amfani da wannan lokacin na yanzu…