ﻃﺮﻕ ﺑﺴﻴﻄﺔ ﻟﻠﺘﺨﻔﻴﻒ ﻣﻦ ﺿﻐﻂ ﺍﻟﺤﻴﺎﺓ ﺍﻟﻴﻮﻣﻲ
ﺟﻤﻴﻌﻨﺎ ﻳﺘﻌﺮﺽ ﻟﻠﻜﺜﻴﺮ ﻣﻦ ﺍﻟﻀﻐﻮﻁ ﻓﻲ ﺍﻟﺤﻴﺎﺓ ﻓﻲ ﺍﻟﻌﻤﻞ ﺃﻭ ﺍﻟﻤﻨﺰﻝ ﻣﻊ ﻣﺪﻳﺮﻙ ﺃﻭ
ﻣﻊ ﺃﺻﺪﻗﺎﺋﻚ ﻧﺘﻴﺠﺔ ﺗﺴﺎﺭﻉ ﺍﻟﺤﺮﻛﺔ ﻣﻦ ﺣﻮﻟﻨﺎ ﻭﺍﻟﺘﺰﺍﻣﺘﻨﺎ ﺍﻟﻤﻄﻠﻮﺑﺔ ﻣﻨﺎ ﻛﻞ ﻳﻮﻡ ﺇﻟﻴﻜﻢ
ﺑﻌﺾ ﺍﻟﺨﻄﻮﺍﺕ ﺍﻟﺒﺴﻴﻄﺔ ﺍﻟﺘﻲ ﻳﻤﻜﻨﻬﺎ ﺍﻟﺘﺨﻔﻴﻒ ﻣﻦ ﻗﻮﺓ ﺍﻟﻀﻐﻂ ﻭﺍﻟﻤﺴﺎﻋﺪﺓ ﻓﻲ
ﺍﻟﺘﻌﺎﻣﻞ ﻣﻌﻪ ﺑﺸﻜﻞ ﺟﻴﺪ
.1 ﺍﻹﺳﺘﻤﺎﻉ ﺇﻟﻰ ﺍﻟﻘﺮﺁﻥ ﺃﻭ ﻗﺮﺍﺀﺗﻪ ﺧﺎﺻﺔ ﺍﻟﺴﻮﺭ ﺍﻟﺘﻲ ﺗﺤﺒﻬﺎ ﺃﻭ ﺗﺸﻌﺮ ﺃﻧﻬﺎ ﺗﺆﺛﺮ
ﻓﻴﻚ ﺑﺸﻜﻞ ﺃﻭ ﺑﺂﺧﺮ ﺃﻭ ﺍﻹﺳﺘﻤﺎﻉ ﺇﻟﻰ ﺃﺻﻮﺍﺕ ﺍﻟﺸﻴﻮﺥ ﺍﻟﺘﻲ ﺗﻔﻀﻠﻬﺎ ﺃﻭ ﺗﺸﻌﺮﻙ
ﺑﺎﻟﺮﺍﺣﺔ ﻓﻐﺬﺍﺀ ﺍﻟﺮﻭﺡ ﻳﺠﺪﺩ ﻧﺸﺎﻃﻚ ﻭﻳﺴﺎﻋﺪ ﻋﻠﻰ ﺗﺼﻔﻴﺔ ﺫﻫﻨﻚ
.2 ﺍﻹﺳﺘﻤﺎﻉ ﺇﻟﻰ ﺍﻟﻤﻮﺳﻴﻘﻰ:
ﺇﺫﺍ ﻛﻨﺖ ﺗﺸﻌﺮ ﺑﻀﻐﻂ ﻛﺒﻴﺮ ﻭﻣﻮﻗﻒ ﻻ ﺗﺴﺘﻄﻴﻊ ﺃﻥ ﺗﺤﻠﻪ ﻓﻲ ﻫﺬﺍ ﺍﻟﻮﺿﻊ ﺣﺎﻭﻝ ﺃﻥ
ﺗﺄﺧﺬ ﻗﺴﻄًﺎ ﻣﻦ ﺍﻟﺮﺍﺣﺔ ﻭﺗﺴﺘﻤﻊ ﻓﻴﻪ ﺇﻟﻰ ﺑﻌﺾ ﺍﻟﻤﻮﺳﻴﻘﻰ ﺍﻟﻬﺎﺩﺋﺔ ﺍﻟﺘﻲ ﺗﺸﻌﺮﻙ
ﺑﺎﻹﺳﺘﺮﺧﺎﺀ
.3 ﺗﻜﻠﻢ ﺇﻟﻰ ﺻﺪﻳﻖ:
ﻳﻤﻜﻨﻚ ﺃﻥ ﺗﺄﺧﺬ ﺇﺳﺘﺮﺍﺣﺔ ﻭﺗﺤﺎﻭﻝ ﺃﻥ ﺗﺘﺤﺪﺙ ﻣﻊ ﺻﺪﻳﻖ ﻋﻦ ﻣﺸﻜﻠﺘﻚ ﻓﺎﻟﻌﻼﻗﺎﺕ
ﺍﻟﺠﻴﺪﺓ ﻣﻊ ﺍﻷﺷﺨﺎﺹ ﺷﻲ ﻫﺎﻡ ﺟﺪًﺍ ﻟﻨﻈﺎﻡ ﺣﻴﺎﺗﻚ
.4 ﺗﺤﺪﺙ ﻣﻊ ﻧﻔﺴﻚ ﻋﻨﻬﺎ:
ﻓﻲ ﺑﻌﺾ ﺍﻷﺣﻴﺎﻥ ﻳﻜﻮﻥ ﺍﻟﻀﻐﻂ ﻋﻠﻴﻚ ﺷﺪﻳﺪ ﻟﺪﺭﺟﺔ ﺃﻧﻚ ﻻ ﺗﺴﺘﻄﻴﻊ ﺗﺤﻤﻞ ﺃﻱ ﻛﻠﻤﺔ
ﻣﻦ ﺃﻳًﺎ ﻛﺎﻥ ﻟﺬﻟﻚ ﻓﻲ ﻫﺬﺍ ﺍﻟﻮﻗﺖ ﻣﻦ ﺍﻟﺠﻴﺪ ﺃﻥ ﺗﺄﺧﺬ ﺇﺳﺘﺮﺍﺣﺔ ﻭﺗﺠﻠﺲ ﻣﻊ ﻧﻔﺴﻚ
ﻟﺘﺮﺗﻴﺐ ﺃﻓﻜﺎﺭﻙ ﻭﻣﺤﺎﻭﻟﺔ ﺇﻳﺠﺎﺩ ﺣﻞ ﻣﻨﺎﺳﺐ ﻟﻠﺘﻌﻘﻴﺪﺍﺕ ﺣﻮﻟﻚ
.5 ﺍﻟﻄﻌﺎﻡ ﺍﻟﺠﻴﺪ:
ﻳﻤﻜﻦ ﻷﺳﻠﻮﺑﻚ ﻓﻲ ﺍﻟﻄﻌﺎﻡ ﺃﻥ ﻳﺆﺛﺮ ﻋﻠﻰ ﻣﺰﺍﺟﻚ ﻣﻤﺎ ﻳﺆﺛﺮ ﻋﻠﻰ ﻗﺮﺍﺭﺍﺗﻚ ﻭﺇﺣﺴﺎﺳﻚ
ﺑﺎﻟﻤﺸﻜﻼﺕ ﺣﻮﻟﻚ ﺃﻭ ﺗﻨﺴﻰ ﺃﻥ ﺗﺄﻛﻞ ﻣﻦ ﻛﺜﺮﺓ ﺿﻐﻮﻁ ﺍﻟﻌﻤﻞ ﻛﻤﺎ ﺃﻥ ﺍﻟﻤﺄﻛﻮﻻﺕ
ﺍﻟﺴﺮﻳﻌﺔ ﻟﻴﺴﺖ ﺻﺤﻴﺔ ﻓﻴﺠﺐ ﺃﻥ ﺗﻜﺜﺮ ﻣﻦ ﺍﻟﺨﻀﺮﺍﻭﺍﺕ ﻭﺍﻟﻔﺎﻛﻬﺔ ﻓﻲ ﻃﻌﺎﻣﻚ ﻛﻤﺎ ﺃﻥ
ﺍﻟﺴﻤﻚ ﻣﻦ ﺍﻷﻃﻌﻤﺔ ﺍﻟﻤﻔﻀﻠﺔ ﺍﻟﺘﻲ ﺗﺴﺎﻋﺪ ﻋﻠﻰ ﺗﻨﻤﻴﺔ ﺍﻟﻤﺦ ﻭﻳﻔﻀﻞ ﺃﻧﻪ ﻟﻮ ﻟﻢ ﻳﻜﻦ
ﻟﺪﻳﻚ ﺍﻟﻮﻗﺖ ﺍﻟﻜﺎﻓﻲ ﻟﻠﻄﻌﺎﻡ ﻓﻲ ﺍﻟﻤﻨﺰﻝ ﺃﻥ ﺗﺄﻛﻞ ﺳﻨﺪﻭﻳﺘﺶ ﺍﻟﺘﻮﻧﺔ ﻓﻬﻮ ﻏﺬﺍﺀ ﻟﻠﻌﻘﻞ
ﻭﻫﻨﺎﻙ ﺑﻌﺾ ﺍﻷﻃﻌﻤﺔ ﺍﻟﺘﻲ ﺗﺰﻳﺪ ﻣﻦ ﺃﺣﺴﺎﺱ ﺍﻟﺴﻌﺎﺩﺓ ﻟﺪﻳﻚ
.6 ﺍﻟﺘﻨﻔﺲ:
ﻃﺮﻳﻘﺔ ﺗﻨﻔﺴﻚ ﻳﻤﻜﻦ ﺃﻥ ﺗﺼﻴﺒﻚ ﺑﺎﻟﺼﺪﺍﻉ ﻓﻤﺎ ﺑﺎﻟﻚ ﻭﺃﻧﺖ ﺗﺤﺖ ﺍﻟﻀﻐﻂ ﻓﺎﻟﻨﺼﻴﺤﺔ ﻫﻨﺎ
ﺃﻥ ﺗﺄﺧﺬ ﻧﻔﺲ ﻋﻤﻴﻖ ﺑﺤﻴﺚ ﻳﻜﻮﻥ ﺍﻟﺸﻬﻴﻖ ﺳﺮﻳﻌًﺎ ﻣﻠﺊ ﺻﺪﺭﻙ ﻭﻳﻜﻮﻥ ﺍﻟﺰﻓﻴﺮ ﺑﺒﻂﺀ
ﻫﺬﺍ ﻳﺴﺎﻋﺪ ﻋﻠﻰ ﺍﻹﺳﺘﺮﺧﺎﺀ
.7 ﺍﻟﻀﺤﻚ :
ﺍﻟﻀﺤﻚ ﻳﺠﻌﻞ ﺍﻟﺠﺴﻢ ﻳﻔﺮﺯ ﻫﺮﻣﻮﻥ ﺍﻷﻧﺮﻭﻓﻴﻦ ﺍﻟﺬﻱ ﻳﺴﺎﻋﺪ ﻋﻠﻰ ﺗﺤﺴﻴﻦ ﺍﻟﻤﺰﺍﺝ
ﻭﻳُﻘﻠﻞ ﺍﻟﻬﺮﻣﻮﻧﺎﺕ ﺍﻟﺘﻲ ﻳُﻔﺮﺯﻫﺎ ﺍﻟﺠﺴﻢ ﻓﻲ ﺣﺎﻻﺕ ﺍﻟﻀﻐﻂ ﻭﺍﻟﺘﻮﺗﺮ ﻛﺎﻟﻜﻮﺭﺗﻴﺰﻭﻝ
ﻭﺍﻷﺩﺭﻳﻨﺎﻟﻴﻦ ﻓﺎﻟﻀﺤﻚ ﻳﻘﻄﻊ ﺍﻟﺘﻮﺗﺮ ﻭﻳﺨﻔﻒ ﻣﻦ ﺟﻮ ﺍﻟﻀﻐﻂ ﻭﺍﻟﻌﺼﺒﻴﺔ ﺍﻟﺘﻲ ﻳﻌﻴﺶ
ﻓﻴﻬﺎ ﺃﺻﺤﺎﺏ ﺍﻟﻤﻮﻗﻒ ﻭﻳﺴﺎﻋﺪﻙ ﻋﻠﻰ ﺍﻟﺘﻌﺎﻣﻞ ﻣﻊ ﺍﻟﻤﺸﺎﻛﻞ ﺑﺸﻜﻞ ﺃﻓﻀﻞ ﻓﺈﻥ ﺃﻣﻜﻦ
ﺃﻥ ﺗﺄﺧﺬ ﺭﺍﺣﺔ ﻭﺗﺸﺎﻫﺪ ﻓﻴﻠﻢ ﻛﻮﻣﻴﺪﻱ ﺃﻭ ﺗﺠﻠﺲ ﻣﻊ ﻣﻦ ﻳُﻌﺮﻑ ﻋﻨﻬﻢ ﺑﺨﻔﺔ ﺍﻟﻈﻞ
.8 ﺟﺮﺏ ﺍﻟﺸﺎﻱ:
ﻻ ﺗﻠﺠﺄ ﺇﻟﻰ ﻣﺸﺮﻭﺑﺎﺕ ﺍﻟﻜﺎﻓﻴﻴﻦ ﻓﻲ ﻫﺬﺍ ﺍﻟﻮﻗﺖ ﻓﻬﻲ ﺗﺮﻓﻊ ﺿﻐﻂ ﺍﻟﺪﻡ ﻭﺗﺰﻳﺪ ﺍﻟﺘﻮﺗﺮ
ﻓﻬﻮ ﻳﺰﻳﺪ ﻣﻦ ﺍﻟﻀﻐﻂ ﻋﻠﻴﻚ ﻭﻟﻜﻦ ﺟ

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