P - 195
Date - 17 Jun 23
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Gussa kam karne ke bahut se upay hain. Gussa hamare jeevan mein ek samany bat hai, lekin agar ise control nahi kiya jaye, toh yeh hamare body aur relationships par asar kar sakta hai. Gussa aadmi ke liye hanikaarak ho sakta hai, isliye iski control bahut jaruri hai.
Sabse pehle, gussa kam karne ke liye dhyaan dene ki bat hai. Dhyaan aapke brain aur mann ko shant karne mein help karta hai. Dhyaan lagane ke liye, aap kisi shant jagah par baithkar, aankhein band karke saans lein aur baahar ki awaz ko ignore karein. Dhyaan lagane se aap apne gusse ki deep tak pahunch sakte hain aur use samajh kar uska nidan paa skte hai.
Vyayam krke bhi gusse ko kam kiya Jaa skta hai. Vyayam karne se body mein endorphin hormone bnta hai, jiska kaam hi stress aur gusse ko kam krna hota hai. Vyayam ka koi ek tarika chune, jaise ki yogasan, dhyan, ya koi bhi interesting play. Vyayam krne se tanav se mukti mil skti hai aur gussa Kam ho skta hai.
Iska ek aur mukhy upay hai, time nikaalna. Aksar dekha gya hai, ki jab ham gussa hote hai, decesion galat kar lete hai. Isliye thoda time lein aur shaant ho jayein. Do char bar gehri saansein lein, thoda thanda paani piyein ya ek se dus tak ginti karein. Jab aapko time milega to aap gusse ko samjh sakte hai aur sahi decision le sakte hai.
Mai aapko science ke ek topic ke madad se samjhne ka prayas krta hun. Science me ek topic hai, Aksar hme ye swal padhne ko milte hai, ki cricket ka player ball ko catch krte time apne hatho ko pichhe ki tarf kyun khich leta hai, kyunki time badhne par force Kam ho jata hai, aur player ko chot nhi lgti hai, thik isi prakar hame khud ko wqt dena chahiye jise ki sare decision sahi ho aur hame chota yani bad me taklif ewam pachtawa na ho.
Apni batein apni samsya ko apne doston, rishte ewam parivar wallon se samjha kijea, kyunki aisa krne par apka gussa shant ho skta hai, magar dhyan rakhen ki aapke gusse se kisi ko bura Naa Lage. Apna gussa aap apne logo par Zahir kar skte hai, magar kisi aur ko chot pahucha kr kuch shant krna ye bhi achi bat nahi hai.
Apne gusse ko kam krne ka ek aur upay hai, ki aapko ek limitation me reacts krna hoga, jab aapko gussa ata hai, ko aapko ek se dus tak ginati krni hai, ya fir lmbi lmbi saasen le, ya fir gusse ko shant krne ke liye koi mantra bolen, agar aap aisa krne lagte hai, to aapko iski aadt pad jaegi aur fir aap apne gusse ko lagam lga skte hai.
Ant mein mujhe yah kehna hai ki jitna ho sake utna apne mann ko shaant rakhne ki koshish kren.
Gussa kam karne ke liye, yahan kuch ideas hain jo aapko zarur madad kar sakti hai:-
1. Deep saans lena: jab aap kafi gusse me hote ho to gussa aapko gehri tanav me daal deta hai, aise case me agar ap deep saans lete hi, to ye reactions apko tanav rahit aur cool krna shuru krta hai. Aur kuch der bad aap apne apko tanav rahit mehsus krte hai.
2. Ek se dus tak gunti gine: jab aapk jyda gusse me ho to us wqt 1 se 10 Tak aur fir 10 se 1 tak ginti ginne ki aadt Dale, aisa krne se aapko gussa ki jo intensity ho kam ho jati hai. Aur is se aapke mud ko kafi rahat milta hai
3. Dhyan kare: agar pratidin niyamit rup se kisi shant jagh par baithkar dhyan kiya jae, to hmare andar TOLERANCE aati hai, jiske swarup hame gussa par kabu krne ki takat milti hai, aur sukun ki prapti v hoti hai.
4. Niyamit rup se vyayam kren: Vyayam karne se endorphin namak hormone bnta hai, jo aapko sukun aur khushi ki anubhuti karwata hai.
5. Jyada gusse me koi bhi decesion nahi len. Kafi gusse ki halat me koi bhi decision nhi len kyunki isme aapka hi nuksan hoga, adhikatar dekha gya hai, ki gusse ki halat me log galat decision lete hai jiska pachtava unko kafi dino tak krna padta hai.
6. Apne gusse ko sabke samne pragat kren: Apne gusse ko parivaar, relatives aadi ke sath pragat kren aisa krne se unke bich ke apki samsya dur hogi. Hamesha is bat ka khyal rakhen ki apne gusse ke pragt krne ke sath sath kabhi kisi ko Aahat Naa kre, is se apsi sambandho me manmutav dur jata hai aur sukun v prapt hoti hai.
7. Man ko shant rakhne ki koshish kren: Man kafi chanchal hai, isko shant krna bahut hi mushkil kam hai, par isko shant Kiya Ja skta hai, isko shant krne ke liye hame niyamit rup se Yog, dhyan aadi krne ki jarurat hoti hai. Aisa krne se krodh par Vijay prapt ki ja skti hai.
Uprokat upay gussa ko kam kar sakte hai, lekin gussa samsya gambhir hai to is condition me hame counsellor, therapist ya mental health professional ki madad bhi lena chahiye.
Thank you