'Tis the season: Qulubka iyo walaaca fasaxa

Waxaa loogu talagalay in fasaxyada ay noqdaan waqti nasasho oo lala qaato qoyska iyo asxaabta, la bixiyo oo la helo hadiyado, oo lagu raaxeysto cunto iyo cabitaan. Laakiin dad badan, xilligu waxa uu sidoo kale ku keeni karaa diiqad, niyadjab iyo daal taas oo ka dhigaysa wakhti muhiim ah oo ay dareemaan calaamado qulub iyo walaac.

A 2021 poll conducted by the American Psychiatric Association found that Americans were five times more likely to say their level of stress increased rather than decreased during the holidays.

Sababta ay fasaxyadu u noqon karaan kuwo adag dareen ahaan

Sannadaha qaar ayaa laga yaabaa in fasaxydu ay ka diiqad badan yihiin kuwa kale, taas oo ku xiran hadba xaaladda noloshaadu ku jirto. Waxyaalahan waxaa ka mid noqon kara:

• Family dynamics: Conflicts within families can be difficult to navigate and cause significant stress and anxiety.
• Separation: If you aren’t able to be with those you love due to finances or other circumstances, this can be isolating.
• Loneliness: If you’ve lost loved ones or you don’t have family to celebrate with, isolation can also lead to loneliness, grief and depression, since there is so much emphasis during the holiday season on being with others.
• Financial difficulties: The holiday season is a time when some people overspend on gifts, decorations, travel and entertaining. For many others, money is a constant worry throughout the year, which the holidays only amplify: According to the U.S. Census Bureau, in 2023, almost 40% of Americans reported struggling to make ends meet each month. And there is growing scientific evidence that financial strain plays a significant role in mental health, worsening depression and anxiety.
• Social anxiety: For some people, being around others actually isn't what they want-especially if holiday gatherings bring up social anxiety, a form of anxiety that causes intense fear in social situations. La kulanka dad cusub ama joogista kulamada waawayn, ee waqtiyada fasaxyada aadka u badan, waxay noqon karaan wax adag. Waxaa laga yaabaa in wax lagugu sheego, lagu bahdilo, ama aad calaamado kala kulanto xaaladaha bulsho sida in wejigu kab ku noqdo, dhidido, gariirto ama geed oo kale noqoto.
• Past trauma: If you've had difficult things happen to you in the past around the holidays-such as losing a loved one or experiencing domestic abuse or medical emergencies-you may experience post-traumatic stress disorder (PTSD) during the season, a form of anxiety that can develop after trauma. Waxaa laga yaabaa in ciiduhu ay kuu keenaan dib-u-dhacyo ama xusuus soo noqnoqda, haddii kale waxaa laga yaabaa in aad dooneyso in aad ka fogaato meelo ama dadyow kugu xasuusiya wixii aad soo martay.
• Seasonal Affective Disorder: Some people in northern areas like Oregon may experience Seasonal Affective Disorder, a type of depression that occurs during fall and winter when the days are shorter and there is less sunlight.

Sida loola tacaalo qulubka iyo walaaca xilliga fasaxa

Haddii xilligani kugu adagyahay, ogow keligaa ma tihid. Ka fikir waxa ku dhiba ee ku saabsan fasaxyada iyo sida aad arrintaas wax uga qaban karto. Tusaale ahaan, waxaa laga yaabaa inaad hesho hab aad ku maamuusto qof aad jeceshahay oo geeriyooday, ama waxaa laga yaabaa inaad doorato inaad fasaxa la qaadato "qoys aad dooratay" oo asxaabtaada ah haddii qoyska aad ka dhalatay isfahmi waydaan. Ka qaybqaadashada hawlaha samafalku waxay kaa caawin kartaa fududeynta cidlada, sidoo kalena waxay nolosha dadka kale ka dhigtaa mid wanaagsan.

Intaas waxaa dheer, ha ka waaban inaad taageero raadsato. La hadal xubin qoyska ka tirsan, saaxiib ama dhakhtar. Waxaa jira khayraad fara badan oo kaa caawinaya in aad ka gudubto xilligan sanadka.

Khayraadka qulubka iyo walaaca

Taageerada dhibaatada

Visit Suicide & Crisis Lifeline, call or text 988, or chat online.

Baaritaano lacag la'aan/jaban

Contact your health care provider, county mental health office, or coordinated care organization (CCO).

Taageerada Lod-ka, kooxaha iyo fasalada

Visit NAMI Oregon, the Oregon chapter of the National Alliance on Mental Illness (NAMI).

Xubnaha CareOregon loogu talogalay

Review CareOregon mental health resources, which include counseling, therapy, substance use treatment, and medication.