Bukaan eegida la xiriirta xaaladaha murugada waxa weye dhibaato ku timaada caafimaadka taa soo kula aada meel shishe oo ku dareensiisa “shucuur weyn.” Dhibaatadan waxay saameyneysa qeyb kasta oo noloshaada ka mid ah. Waxaa laga yaaba in aad dareentid in aad ka soo toosin aroortii sariirta. Waxaa laga yaaba in aad ka fikertid dhimasho.Murugada waxay dhaci karta ka dib marka noloshaada ku timaado dhacdo sida dhimasho, isbeddel shaqo, dhalmo ama guurid. Jiradaan waxay saameeyn karta qof kasta oo da’ kasta uu jiro. Arintani waxay ku abuuri kartaa jiro weyn (sida cudurada keena laleemada ama Parkinson).
Murugada waxay beddeli kartaa niyadaada sida ay tahay iyo fekirkaaga. Xanaanka fekirka ee aad qabtid marka aad murugooneysid waxay kaa dhigaysaa “naxariis la’aan” waxayna adkayneysa in aad xalisid dhibaatooyinka.
Calaamadaha murugada
Calaamadaha bukaanka murugaysan ma aha mar kasta mid la aqoonsan karo. Calaamadaha waxay ka mid yihiin:
- dareemid tiiraanyo ama xanaaq fudud (dareemadaas kama tagaan) 2 isbuuc ama ka badan• ka lumid xiisayn iyo farxadba maalinba- maalinta xigta (waxa ku jira isu-tagga)
- Helitaan isbeddelo ku yimaada rabitaanka cuntada iyo culayska miisaanka
- Helitaan dhibaato ku timaada hurdada (sida hurdo aan ku filnayn ama hurdo aad u badan)
- Dareemid nasasho la’aan
- Dareemid daal ama helitaan tabar yari
- Dareemid rajo-xumo, qiimo lahayn ama dembi
- Helitaan dhibaato adag ama go’amo ka gaarida
- Helitaan dhibaatooyinka ku yimaada jirka kaa soo war celinaynin si loo daweeyo
- Helitaan kefir badan oo ku saabsan dhimasho ama is-dil.
Daaweynta Murugada
Baaris cafimaad ka dib, bixiyaha daryeelka caafimaadkaaha wuxuu sheegi karaa haddii aad qabtid murugada. Tani macnaheedu ma aha in adigu aad “waallan” tahay. Ama aad tahay qof guul darraystay.
Sida jirooyin badan, murugada waa la daweyn karaa. Daaweynta sida caadiga ah waxaa iskugu jira daawo la qaato, ula-talin iyo is-daryeel nafsadeed.
Daawada
Waxaa jira daawooyin kala gedisan oo loo istic-maalo daaweynta murugada. Adiga iyo bixiyaha daryeelka caafimaadkaaga ayaa gaari kartaan daawada kuu wanaagsan. Qaado daawo kasta sida kuu siiyo bixiyaha daryeelka caafimaad-kaaga. Waxay qaadan kartaaisbuucyo yar ka hor inta aad ka dareemaysid caafimaad wacan. Waxaa kaloo laga yaaba in aad u baahatid in daawada beddelatid. Daawooyinka ama arag dhakhtarka cilmi nafsiga (kaa soo u leh tababar khaas ah daawooyinka murugada). Fadlan samir yeelo. Hawshaan waxay qaadanaysa isbuucyo yar.
La-talinta
Waxaa laga yaaba in aad ula shaqeysid bixiyaha daryeelka caafimaadkaaga ama dhakhtarka takhasuska u leh cudurka maskaxda kaa soo wax ula-taliya. Ka hadalka waxa ku saabsan dareenkaaga waxa aad ka bixi karta “dhibta” ee aad ka qabtid fekirada diidmada ah. Ula-talinta waxaa kaloo laga yaaba in ay kaaga caawiso si gaar ah waxyaalaha kugu kordhiya murugada.
Daryeelka-nafsada
Si waaqici ah u diyaari guusha horumarkaaga:- Raysashadaada waxaa laga yaaba in ay waqti qaadato. Haddii aad qabtid hawl ay u muuqato in ay aad u weyn tahay, waxa aad u kala jebisaa qeybo yar yar. Nafsadaada abaal-mari marka aad guul:- Gaartid.
Baro waxa ku saabsan murugada. Bixiyaha:- Daryeelka caafimaadkaaga wuxuu soo jeedin kara waxyaalo akhris qaarkood.
Raadi wax-qabadyada caafimaadka wacan:- Kuwa soo ku dareen-siinaya wanaag. Waxaa laga yaaba in aad ka biloawdid waxa aad jeceshahay ama qaado fasalo.
Waxa aad xafidaa wargeyska horumarka:- Noloshaada. Xusuus qorna ku sameey waxa ku saabsan waxa adigu aad dareemaysa.
Ka fakir waxa ku saabsan dhibaatooyinka:- Qoyska, waxa ka lumay ama murugada dhacdooyinka kale ee laga yaabo in ay sii kordhiso murugadaada.
Ka fakir waxa ku saabsan sida aad ugu biiri:- Lahayd waxbarasho ama taageerid kooxda wax ka qabata murugada. Bixiyaha daryeelka caafimaadkaaga waxaa laga yaaba in uu hayo liis ku qoran kooxaha taageeradda ee nawaaxiga aad degan tahay.
Sameey hawshan sii aad noqotid mid firfircoon ah.
Isku-day in noloshaada ay noqoto mid ku firfircoon bulshada dhexdeeda.
Ka digtoonow waxa ku saabsan isticmaalida:- aalkolada iyo waxyaalaha kale. Aalkolada iyo dejiyaha (dawada hurdada keenta) waxa ay yihiin waxa keena murugada. Waxay ka dhigayaan in murugadaada ay meel xun gaarsiiso. Murugada waxay kuu horseedaysaa in aad qaxwo badan cabtid, sigaar badan cabtid ama aad qaadatid daroogooyin kale kuwaa soo samayn doona in six un wax u dareentid.
Kala hadal bixiyaha daryeelka caafimaadkaaga, qoyskaaga ama asxaabtaada waxa ku saabsan afkaar kasta oo la xiriirta is-dil ee adiga qabtid.Noqo qof samir leh. In aad dareentid wanaag:- Waxa qaadan doontaa waqti iyo dadaal.
Qoraal laga qoray Somalida ee ku saabsan cudurada maskaxda ku dhaca ( When the poetry no longer rhymes: mental health issues among Somali immigrants in the USA by Scuglik DL, Alarcón RD, Lapeyre AC 3rd, Williams MD, Logan KM; Mayo Clinic College of Medicine, Rochester, Minnesota, USA.
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in Transcult Psychiatry. 2007 Dec;44(4):581-95); waxa ay cadeeyeen in Somalidu ceeb ayey u haystaan ama waa qariyan cudurada dhimirka.
Marka waxaan ku soo gunaanadayaa in aad tagtid xarumaha caafimaadka marka aad dareentid xanuunka dhanka dhimirka ama Mental Health, si aad u heshid daawo iyo la talin. Marka ha qarsan; hadii aad qarsatid waxa ey ku gaarsiin doontaa meel aad u fog oo waxba laga qaban Karin.
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written by Mukhtar Macruuf, July 27, 2009
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written by Deqa Sayid, September 11, 2009
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written by SUAD SHEIKH, September 29, 2009
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written by Abdi, November 24, 2009
waaa maxay aniga waxa i heysta??
waxa i heysta oon aniga isku arkey waxaa waaye
1.markii aan wadada (jidka) aan socdo inaan sheekeysto
2.habeenkii markaan sariirta tago(seexdo) inaan ayadana sheekeysto taasoo ii noqotey caado si aan ooga sheekeysto mustaqbalkeyga mana seexan aqaano aniga oon sameyn sidaan
3,inaana hurdo helinba
4 inaan nafteyda naco oo nolasheyda dhan aana qiimo kasoo qaadin
5 bulshada ma dhex galo taasna ma aqaano
6 fikir badan sida hadii aan meel fiiriyo(dhowro) aan meeshii mudo cabaar ah aan eego(fiiriyo) anoon laheen markaas dareen aan isku soo celiyo iyo asxaabtii oo ila hadleyso aan anigana maqli waayo oon meel kale iska fiirinaayo oo i dhahaan asxaabtii waryaa maxaa noo dhageysaneysaa ana aan dhahaa goormee ila hadashey..cajaa,ib......if any one can help plz send me E.mail.. \n This e-mail address is being protected from spambots. You need JavaScript enabled to view it '> This e-mail address is being protected from spambots. You need JavaScript enabled to view it
see u soon there
inaditional details
i'm 18 years old thnxx for help
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written by Deqa, December 29, 2009
waan ka xumahay xaalada ku haysata, laakiin sidaan horay u idhi dadkayaga wax walboo murugo ama "feelings" kusaabsan waxaanu u aragnaa "waali" hasa yeeshee taasi run ma'ahan. qoraalkaaga waxaad kubilaawday in aadan maskaxda waba kaqabin isla mar ahaanti waxyaabaha aad ka hadashay oo idil waxay muujinayaan depression.
waxaan ku odhan lahaa, in aad psychologist/psychiatrist arigtid hadii aad awoodo. waxaan jeclahay in aad health insurance leedahay hadii aad yurub joogtid???? waxa oogu muhiimsan waa hurdada. hadii ay hurda la'aan ku hayso, jidhkaaga sidii la rabay uma shaqaynayo. badanaa cudurda maskaxda waxay ku bilaawdaan hurda la'aan. dakhtarka waxay ubadantahay in uu ku siiyo' kaniin "anxiety" bi'yo si aad hordo fiican habiinkii u heshid. teeda kale, waxaad ubaahantahay in aad qof lahadashid. kali joogitaanka badana kuuma roona. so iskuday in aad dad/asxaab la hang out. teeda kali, diinta iyo salaadana dadka way caawiyaan ee badso.
i hope this helps walaalo and ilaahay dhamaan umadiisa ha u gargaaro.
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written by Darwiish, December 30, 2009
Khayr Alaah haka dhigo.
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