Author Topic: Sidee baan u hagaajin karaa caafimaadkayga xagga maskaxda?  (Read 16748 times)

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Sidee baan u hagaajin karaa caafimaadkayga xagga maskaxda?
« on: March 17, 2008, 06:18:55 PM »
Waan u barannay in nalagu baraarujiyo inaan ku dadaallo ilaalinta caafimaadkeenna jirka, innagoo joojinayna sigaar cabbista, samaynaynana jimicsi badan, iyo innakoo yaraynayna dufanka ku jira cuntadeenna. Sidoo kale, baan wax uga qaban karnaa  cafimaadkeenna xaga nafsaaniga ah.

Barashada is-dejinta (Learning to relax)
Tani waa xirfad qof kasta ay tahay inuu barto. Waxa jira buugaag iyo cajalado badan oo ka hadlaya is-dejinta, waxbarashada dadka
waawaynina waxay qabanqaabisaa fasallo ku saabsan arrintaas. Jimicsi (yoga), baaraandegis (meditation), daliigis (massage) iyo daawo-dhireedku (aromatherapy) dhamaan way caawin karaan is dejinta.

Jimicsiga (Taking exercise)
Jimcsigu waxuu caawin karaa caafimaadka maskaxda iyo ka jirkaba.
Waxuu beddeli karaa sida aad nolosha u aragtoo dhan, isagoo kugu caawinaya inaad ka takhalusto dareennada xunxun. Wax wayn buu ka
bedeli karaa dadka qaba isku buuqsanta, niyad-jabka iyo is-naca. Waxay kaloo caawin kartaa inay joojiso dhibaataduba inay bilaabato marka horeba.

Barashada sida loola tacaalo xaaladaha adag
Dadka laga faa'iidaysto, ama sida xun loola tacaamulo, badanaa way ku adag tahay inay doodaan. Waxa laga yaabaa inay door bidaan inay dhibka iska qarsadaan, markaas laakiin caray la buuxsami karaan, taasoo keenaysa deganaan la'aan iyo isku buuqsanaan. Tabobar lagu qaato dhiirranaanta waxay wanaajin kartaa kartida arrimahan oo kale.

Hadaf yeelashada (Setting goals)
Tani waa ka fakaridda siyaabaha lagu hormarin karo nolosha. Dadku waxay u baahan yihiin inay is waydiiyaan, sidee baan jeclaan lahaa inay ummuuruhu noqdaan toban sano gudahood? Waa maxay isbaddellada yaryar ee aan hadda bilaabi karo? waxa suuro gal ah in nolosha laga sameeyo isbeddallo wanaagsan, inay adag yihiinba ha u muuqdeene.

Dareenka oo la muujiyo
Dareenkeenna oo aan u muujinno si xanaaq ah, oyno ama aan qaylinno waxay nagu caawisaa inaan ka soo kabsanno dhibaatooyin aan soo
aragnay. Isku cabburinta dareenka iyo qiirooyinkaaga waxay keeni kartaa daal dhalin kara degganaan la'aan iyo isku buuqsanaan.

Wajahidda dhibaatooyinka
Markay dadka arrimuhu ka khaldamaan markay aad u cabbaan waxay iska dhaadhiciyaan inay dhibka is illawsiiyaan ayna rajeeyaan inay dhammaan doonto. Taasi inaysan dhicin baa la arkaa. Caadi ahaan markay xallinta dhibaatada hore u bilaabaanba way ka fududdahay xal u heliddeedu.

Helista wof lala sheekaysto
Talooyinka halkan lagu bixiyay intooda badani way fudud yihiin in la raaco haddii uu jiro qof si furan oo daacadnimo ah loola sheekaysto. Waxuu noqon karaa saaxiib, ama waxaaba anfici karta in lala kulmo dad kale oo xaalddaas oo kale ku sugan, oo is-kaashada ama koox la caawiyo. La taliyayaal iyo dhakhaatiirta maskaxda waxa si gaar ah loogu tabobaray inay dadka ka caawiyaan inay naftooda si fiican u fahmaan ayna ka adkaadaan dhibaatooyinka nolosha.

Ra'yi xaqiiqo ah
Waxa jira jidad badan oo la isugu dayo in la fahmo xanuunnada madaxa.
Buug-yarahani waxuu xoogga saaray aragtiyo hadda aad looga tix geliyo meelo ay ka mid yihiin Yurub iyo Maraykanka. Waddamo iyo caadooyin kale, kuwaasoo diintu ay muhiim tahay sida arrinta loo qaabilo aad bay sidan uga duwanaan kartaa. Waxa niyadda sii dejin lahaa in la helo xaqiiqooyin la isku wada raacsan yahay oo ku saabsan xanuunnada madaxa. Maadaama aynaan hayn, waxay dantu nagu kaliftaa inaan nafteenna uun ka fekerno, annakoo muujinayna khibradahayaga, dhegaysanaynana kuwa kale kuna qaabilayna araa'dooda maskax furan.
Dood kama taagna in ay jiraan malaayiin qof oo ku nool nolol aan qoomo fiicnayn oo ay sabab u tahay jirro maskaxeed, iyo inaan u baahan nahay siyaabo ka fiican oo looga hor tagi karo cudurrada maskaxda laguna caawinayo dadka ay ku dhacaan si ay naftooda u caawiyaan.

Halkaan ayaan ku soo gabagabaynay buugii uu qoray Gorge Stewart
Understanding Mental Illness
ISBN 1-874690-78-2
Markii ugu horeysay ay daabacday Mind 1993. dib loo eegay Mind 2001
Mind waa hay'ad khayri ah oo diiwaan gashan Lam. 219830
Mind (Ururka Qowmiga ah ee Caafimaadka Maskaxda)
15-19 Broadway, London E15 4BQ

1- Waa maxay xanuun maskaxeed?
2- Sidee loo baaraa xanuunada maskaxda?
3- Noocyadee bay xanuunnada maskaxdu yeelan karaan?
4- Waa maxay sababaha keena maskax wareerku?
5- Sidee buu nidaamka caafimaadka maskaxdu u caawin karaa?
6- Maxay asxabtu iyo qaraabadu samayn karaan si ay kuu caawiyaan?
7- Sidee baan u hagaajin karaa caafimaadkayga xagga maskaxda?

Hadii aad qabtid su'aal ku saabsan mawduucaan halkaank u weydii


Abdullahi M. Mahdi waa dhakhtar soomaaliyeed oo ku takhasusay Cudurada Guud (Internal Medicine) Cudurada Faafa (Infectiouse Diseases) iyo Cudurada Dhulalka Kuleylaha (Tropical Medicine), Sidoo kale waa Qoraa si joogto ah bulshada uga wacyi galiyo bogga "SomaliDoc.com" oo uu aasaasay bilawgii sanadka 2007.

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