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আপনি কি জানেন, পৃথিবীর শতকরা ৯৯.৯% লোকই চিন্তার নেশায় আসক্ত? ১০ সেকেন্ড কোন রকম চিন্তা না করে মনের ভেতর কোনো রকম একটাও কথা না বলে থাকতে পারেন এমন মানুষ আপনি পৃথিবীতে খুঁজে পাবেন না। বিভিন্ন সময়ে বিভিন্ন কারনে আমরা অনেক কঠিন পরিস্থিতির সন্মুখীন হই, যা আমাদের চিন্তার জগতে গভীরভাবে প্রভাব বিস্তার করে এবং একসময় তা দুশ্চিন্তায় পরিনত হয়। অজানা কিছুর আশংকা, অতীতের কিছু পিছুটান, ভবিষ্যতের নানা চিন্তা এবং কাজের চাপের কারণেই এইসকল মানসিক অশান্তিতে ভুগে অস্বস্তিতে পড়ে যায় মন। এই দুশ্চিন্তা খুব বেশি সময় ধরে চললে তা দেহ ও মনের জন্য হয়ে ওঠে মারাত্মক ক্ষতিকর।

টেনশন বা দুশ্চিন্তা মানুষের জীবনের সঙ্গে ওতপ্রোতভাবে জড়িত। আপন মনের ইচ্ছার বাইরে খারাপ কোন কিছু ঘটলে বা ঘটতে থাকলেই মূলত আমরা মানসিক অস্থিরতায় ভুগি। অতিরিক্ত দুশ্চিন্তা এতই ভয়াবহ যে, এটি মানুষের উচ্চ রক্তচাপ তৈরি থেকে শুরু করে স্ট্রোকের মতো জীবনসংহারী ঘটনার অন্যতম কারণ হয়ে উঠতে পারে। সঠিক কৌশলে মানসিক অস্থিরতা কাটিয়ে উঠতে পারলে জীবনযাপন সহজ ও সুন্দর হয়।

অহেতুক দুশ্চিন্তা ও মানসিক চাপ থেকে দূরে থাকতে জেনে নিন চটজলদি কিছু উপায়-

নিয়মিত মেডিটেশন করুন

২৫ মিনিট করে টানা ৩ দিন মেডিটেশন করলে তা হতাশা এবং দুশ্চিন্তা দূর করতে সহায়তা করে। মেডিটেশন শরীরে দুশ্চিন্তা সৃষ্টিকারী হরমোনের পরিমাণ কমিয়ে ফেলে এবং দেহের রোগ প্রতিরোধ ক্ষমতা বাড়িয়ে দেয়। আবার আপনি চাইলে ব্যায়ামও করতে পারেন। নিয়মিত মেডিটেশনের মাধ্যমে পর্যবেক্ষণ ও চিন্তা শক্তিকে দৃঢ় হয়। মানুষের অগোছালো চিন্তা ভাবনাকে সুন্দরভাবে গুছিয়ে তোলে মেডিটেশন । এটি এতটাই কার্যকরী যে, যখন আপনি পূর্ণ মনোযোগ দিয়ে মেডিটেশন করবেন, দেখবেন কত সুন্দরভাবে নিজের মনকে নিয়ন্ত্রণ করতে পারছেন।

কাজে ব্যস্ত থাকুন

দুশ্চিন্তা থেকে দূরে রাখতে হলে অবশ্যই যেকোন কাজে ব্যস্ত থাকতে হবে। আপনি কোনো কাজ না করে অলসভাবে শুয়ে বসে সময় কাটালে হতাশা আর দুশ্চিন্তা আপনাকে ঘিরে ধরবে- এটাই স্বাভাবিক। তাই আপনারই পছন্দের যেকোনো প্রোডাক্টিভ কাজে নিজেকে ব্যস্ত রাখুন। হতে পারে সেটা গান গাওয়া বা গান শোনা, ছবি আঁকা , কবিতা লেখা কিংবা প্রিয় মানুষটির সাথে কথা বলা। এক কথায় আপনার যা করতে ভালোলাগে তাই করুন। আপনি যখন ভালোলাগার কাজগুলো মেনোযোগ দিয়ে করবেন, চারদিকের মানুষকে দেখবেন,  তাদের দিকে তাকালে দেখবেন আপনার মন ভালো হয়ে গেছে। দুশ্চিন্তা কমাতে ঘর থেকে বের হয়ে বাইরে ঘুরতে যাওয়া কিন্তু দারুণ একটি কার্যকরী উপায়।

আদর্শ জীবনসঙ্গী খুঁজতে

দুশ্চিন্তা থেকে দূরে থাকতে এক্সারসাইজ করুন

ব্যায়াম করলে দেহে সেরেটোনিনের মাত্রা বৃদ্ধি পায় যা দুশ্চিন্তা এবং মানসিক চাপকে কমিয়ে দেয়। ব্যায়াম করলে স্নায়ু সচল হয়, মস্তিষ্কের কার্যক্ষমতা বেড়ে যায় এবং নতুন কাজের প্রতি উদ্যোম বাড়ে। তাই দুশ্চিন্তায় ডুবে যাওয়ার হাত থেকে রেহাই পেতে নিয়মিত এক্সারসাইজ করতে হবে।

দুশ্চিন্তায় যদি সবার কাছ থেকে নিজেকে আলাদা করে রাখেন, তাহলে আপনার মানসিক অস্থিরতা না কমে বরং আরো বাড়বে। তাই যদি অস্থিরতা অনুভব হয় তাহলে মুখ-হাতে পানি দিন। ঘরে থাকলে ঘর থেকে বেরিয়ে বাড়ির অন্যদের সঙ্গে সময় কাটান, ফ্রেন্ডসদের সাথে কথা বলুন, অফিসে থাকলে ডেস্ক থেকে উঠে কলিগদের সঙ্গে গল্প করুন। সুযোগ থাকলে বাসা থেকে বাইরে বেরিয়ে কোথাও সিনেমা দেখে আসুন, পছন্দের খাবার খান বা শপিং করুন।

স্বাস্থ্যকর খাবার খেতে হবে

দেখা যায় যারা বেশি দুশ্চিন্তা এর মধ্যে থাকেন তারা বেশিরভাগই ঠিকমতো খাওয়াদাওয়া করেন না কিংবা স্বাস্থ্যকর খাবার খান না। পুষ্টির অভাব হলে মানসিক চাপ বেশি করে আঁকড়ে ধরে। তাই এইসময় স্বাস্থ্যকর খাবারের প্রতি গুরুত্ব দিন। লাল মাংস এবং প্রক্রিয়াজাত খাদ্য কম পরিমাণে এবং শাক-সবজি, ফল, মাছ এবং শস্যদানা বেশি পরিমাণে খাওয়ার অভ্যাস করুন। এতে রক্তে শর্করার পরিমাণ নিয়ন্ত্রণে থাকবে আর হঠাৎ বিপদের হাত থেকে দূরে থাকা যাবে।সুষম খাদ্য গ্রহণ করলে শরীর সারাদিন স্থিতিশীল থাকে। ফলে সহজে আপনার মুড সু্ইং করবে না এবং আপনিও আর দুশ্চিন্তায় ভুগবেন না।

যা খাবেন না

প্রথমেই ঘন ঘন চা-কফি খাওয়ার অভ্যাস ছাড়ুন। কেননা এসবে প্রচুর পরিমাণে ক্যাফেইন থাকে। ক্যাফেইন খুব দ্রুত আপনার ইন্দ্রিয়কে সজাগ করে তোলে এবং মানসিক চাপ বর্ধক হরমোনের পরিমাণ বাড়িয়ে দিতে পারে। কফি আপনার অ্যাড্রেনালিন হরমোনের মাত্রা বাড়িয়ে দেয় যা আপনাকে অস্থির করে তোলে। এরপর ফাস্ট ফুড বাদ দিন। বেশি মসলাযুক্ত খাবার খাবেন না। ফলমূল খান, পর্যাপ্ত পানি পান করুন। এছাড়া অতিরিক্ত মদ্যপান থেকে বিরত থাকুন। অতিরিক্ত মদ্যপান দেহে ট্রাইগ্লিসারিনের এবং রক্তচাপ বাড়িয়ে দেয় এবং হৃদপিণ্ড অকার্যকর করে দিতে পারে।

বন্ধুদের সাথে সময় কাটান আর হাসুন প্রাণ খুলে

যখন টেনশন হয় , তখন কিভাবে একটা মানুষ প্রাণ খলে হাসতে পারে? কিন্তু বিশ্বাস করুন, প্রাণ খুলে হাসলে শরীরে অধিক পরিমান অক্সিজেন প্রবেশ করে , যা শরীরকে সুস্থ রাখবে। নিয়মিত আমোদ-প্রমোদ হৃদস্পন্দনের হার বাড়িয়ে দেয়। হাসি-ঠাট্টার ফলে দেহের সংবহনতন্ত্র বা বিভিন্ন নালীর কার্যক্ষমতা বৃদ্ধি পায়। তাই সবসময় ঠোঁটের কোণে সবসময় এক চিলতে হাসি রাখুন। আপনি যত বেশি হাসবেন, তত বেশি ক্যালরি পুড়বে এবং হৃদযন্ত্র হবে শক্তিশালী।

যখন কিছুই করতে ভালো লাগে না এবং মন বসে না, তখন অন্য যে কোনো কিছু বাদ দিয়ে নিজের সব চাইতে ভালো বন্ধুর সাথে কথা বলুন। বিশেষ করে আপনার যেই বন্ধু অনেক মজা করতে পারে, তার সঙ্গে বেশি সময় কাটান। মনের কথা শেয়ার করতে পারলে আপনিও মানসিক স্বস্তি ফিরে পাবেন। জীবনটা সমস্যায় বা দুশ্চিন্তা নিয়ে কাটানোর জন্য নয় । জীবন হল আনন্দের ও উপভোগের ৷

দুশ্চিন্তা থেকে দূরে থাকতে প্র্যাকটিক্যাল হোন

জীবন মানেই কিছু সমস্যা থাকবে এবং এমন কিছু ঘটনা ঘটতে পারে যা জীবনে কাম্য নয়। তবে সমস্যার সন্মুখীন হওয়ার সঙ্গে সঙ্গে অহেতুক টেনশন না করে, যে পরিস্থিতির মধ্যে আছেন তা নিয়ে গভীরভাবে  চিন্তা করুন। মনে রাখবেন সবকিছুর সমাধান রয়েছে ও সময়ের সাথে সব ঠিক হয়ে যায়। অযথা টেনশন করলে নিজের সমস্যা নিজের কাছেই আরও জটিল মনে হবে । তাই বাস্তব পরিস্থিতি মেনে নিয়ে তার সঙ্গে খাপ খাইয়ে চলার মানসিকতা গ্রহণ করতে হবে। জীবনে এমন কিছু ঘটনা ঘটে যায় , যা হয়তো তোমার কাছে আশানুরূপ ছিল না । তাই বলে তুচ্ছ কারণে উত্তেজিত হওয়া যাবে না। কারণ জীবনের মূল্য এর চেয়ে ঢের বেশি। তুলনামূলক কম গুরুত্বপূর্ণ ব্যাপারের প্রতি অতিরিক্ত আবেগী মনোভাব দূর করতে হবে।

দুশ্চিন্তা হলে কি করবেন?

খুব বেশি মানসিক অস্থিরতায় থাকলে প্রথমেই একগ্লাস ঠান্ডা পানি পান করুন। একগ্লাস ঠাণ্ডা পানি আপনাকে মানসিক প্রশান্তি প্রদান করতে পারে। এরপর ব্রিদিং ও রিলাক্সেশন করুন। নাক দিয়ে ধীরে ধীরে গভীর শ্বাস নিন। বুক ভরে ভেতরের সব খালি জায়গা বাতাসে ভরে ফেলুন। দমটা অল্পক্ষণ আটকে রাখুন। তারপর মুখ দিয়ে ধীরে ধীরে শ্বাস ছাড়ুন। এভাবে পরপর তিনবার করুন। দুশ্চিন্তা কমাতে ফেলে আসা জীবনের কিছু ভালো স্মৃতি মনে করুন অর্থাৎ আপনার সুসময় নিয়ে ভাবুন।

একটি তালিকা তৈরি করুন

অনেক সময় কোনো একটা নির্দিষ্ট বিষয় নিয়ে চিন্তাও আমাদের মধ্যে মানসিক অস্থিরতা সৃষ্টি করে। আপনার দুশ্চিন্তার কারণগুলোর একটা তালিকা তৈরি করুন। প্রথমেই যে কারণে অস্থিরতা তৈরি হয়েছে তা খুঁজে বের করুন এবং সমস্যা সমাধানের চেষ্টা করুন। অস্থিরতার কারণগুলো থেকে যতটা পারা যায় দূরে থাকার চেষ্টা করুন। একসময় আপনি নিজেই উপলব্ধি করবেন যে আপনার আসলে দুশ্চিন্তা করার খুব বেশি কারণ নেই। যদি অস্থিরতার সময় কোনো একটি চিন্তা বারবার ব্যক্তির মনে আসতে থাকে সে ক্ষেত্রে ঠিক করুন, সারা দিনে একটি নির্দিষ্ট সময়ে ওই বিষয়টি নিয়ে চিন্তা করবেন। অন্য সময়ে নয়।

দুশ্চিন্তা কে প্রশ্রয় দেবেন না

জীবনের কোন না কোন পর্যায়ে মানসিক চাপ, দুশ্চিন্তা, হতাশা ভর করতেই পারে। তবে এগুলোকে কখনই প্রশ্রয় দেবেন না। মনে রাখবেন, এগুলো আপনার সচেতন প্রচেষ্টাতেই নিয়ন্ত্রণ করা সম্ভব। মনের মধ্যে ক্ষোভ জমা করে রাখার অভ্যাস কখনোই হৃদযন্ত্রের জন্য মঙ্গল বয়ে আনবে না।

পর্যাপ্ত ঘুম ও বিশ্রাম

মানসিক চাপে থাকলে অনেকসময় ঠিকমতো ঘুম হয় না। কিন্তু সুস্থ থাকতে হলে ছয় থেকে আট ঘণ্টা ঘুমানো প্রয়োজন। ঠিকমত ঘুম না হলে সারাদিন ঝিমুনি ভাব থাকে, ক্লান্ত লাগে, পেটের সমস্যা দেখা দিতে পারে। আপনার বেডরুমটা যতটা সম্ভব খোলামেলা রাখবেন যাতে পর্যাপ্ত আলো-বাতাস চলাচল করতে পারে। ঘরে তাজা ফুলের ব্যবস্থা করে রাখবেন। অথবা নিজের পছন্দের কোনো ঘ্রাণের এয়ার ফ্রেশনার ব্যবহার করে ফেলুন। কিংবা কমলালেবুর ঘ্রাণের ব্যবস্থা করুন। সকালবেলা ঘুম থেকে উঠে বারান্দায় কিছুক্ষণ বসতে পারেন। কিংবা অফিস শেষ করে পার্ক বা খোলামেলা জায়গায় হাঁটাহাটি করা ভালো। এভাবে করলে দেখবেন খুব দ্রুত আপনার অস্বস্তি কেটে যাচ্ছে।

মনে রাখবেন, এই বিশ্বে সব কিছুই নশ্বর । তাই টেনশন বা দুশ্চিন্তাগুলিও সাময়িক। এই বিশ্বাসটুকু অর্জন করতে পারলেই আপনিও সবসময় টেনশন ফ্রি থাকতে পারবেন।

বিয়ে সংক্রান্ত যেকোনো তথ্য, সেবা, এবং পরামর্শ পেতে যোগাযোগ করুন তাসলিমা ম্যারেজ মিডিয়ার সাথে।
কল করুনঃ+880-1407-004393 অথবা +88-01782-006615 এ।
আমাদের মেইল করুন taslima55bd@gmail.com

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