Saikolojia: Jinsi ya kuondokana na mawazo yanayoumiza au kuhuzunisha

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Msongo wa mawazo unaweza kukufanya ushindwe kufanya shughuli zako za kila siku kwa ufanisi. Jambo la kufurahisha ni kuwa msongo wa mawazi unaepukika, leo nimechambua baadhi ya mambo ambayo yanaweza kukuwezesha kuepuka kupata msongo wa mawazo.

1. Usiweke Malengo ambayo Hayafikiki
Kila mtu ana uwezo na vipawa vyake tofauti na mtu mwingine, unapoweka malengo yako hakikisha unazingatia uwezo, vipawa na muda ulionao ili kuweza kuyafanikisha. Usiweke malengo sababu watu wengine wameweka hayo,au ukaweka muda kiasi fulani sababu watu wote wameweka hivyo, daima zingatia uwezo wako ili malengo yako yaweze kufanikiwa na kuepuka kupata stress'.

2. Jifunze Kukubali Changamoto
Katika maisha huwa tunakutana na mambo ambayo hatukutaka kukutana nayo na pia tunashindwa kupata yale tuliyoyataka, karibu kila mtu huwa anapitia hali hii kwa namna moja au nyingine. Jifunze kukabili changamoto na sio kusikitika kwa nini mambo hayajawa kama ulivyotaka na kubaki ukisononeka. Jaribu kukubali mambo kwa busara zaidi, na utulivu huku ukitafakari nini cha kufanya ili kulipata lile ulilo kusudia. Changamoto iwe ni chachu ya wewe kuzidi kukazana na kujaribu zaidi.

3. Fanya Maamuzi Pale Unapopaswa
Kutokufanya maamuzi katika muda sahihi hyleta wasiwasi hofu na msongo wa mawazo. Uwe na ujasiri wa kuamua mara baada ya kutafakari pande zote kwa makini na kuona faida na hasara za kila upande. Usihofu sana juu ya kuweza kufanya makosa hadi ukaishia kupata msongo wa mawazo, mara nyingine watu hujifunza kutokana na makosa.

4. Kuwa na Mipango
Hili nimeshaliongelea sana, angalia hapa . Kutokuwa na mipango ni sababu moja kubwa sana inayoweza kukuletea msongo wa mawazo.

5. Usiweke Jambo Linalokusumbua Moyoni
Pale unapokutana na jambo ambalo umeshindwa kulitatua ni vyema ukamshirikisha mzazi wako au mlezi, rafiki wa karibu, mume au hata mshauri. Jifunze kutokuweka mambo yanayokuumiza moyoni maana katika hali hiyo ni rahisi sana kupata msongo wa mawazo. Uwe na tabia ya kupeleka wasiwasi na hofu zako zote mbele za Mungu kwa maombi na pia kuongea na mtu ambaye unajua atakuwa msaada kwako.

6. Jali Mwili Wako
mara nyingi tunakuwa na shughuli nyingi kiasi cha kuusahau mwili na kuuchukulia tu kwa juu juu. Ni muhimu sana mwili wako uwe katika hali nzuri na afya bora ili uweze kufanya kazi zako vizuri na kwa wepesi. Hakikisha unakula chakula chenye virutubisho bora na pia unakunywa maji ya kutosha. Fanya mazoezi ya viungo mara kwa mara na pata muda wa kutosha wa kupumzika kila siku.

PIA UNASHAURIWA KUSOMA HAPA:​

- Athari za msongo wa mawazo (Stress) mwilini
- Jinsi ya kudhibiti msongo wa mawazo katika biashara yako
- Saikolojia: Jinsi ya kuondokana na mawazo yanayoumiza au kuhuzunisha
- Kufanya ngono kunapunguza msongo wa mawazo
- Yathibitika: Mbegu za kiume huwaondolea wanawake sononi au msongo wa mawazo.!

BAADHI YA USHAURI NA MAWAZO YA WADAU KUHUSU NAMNA YA KUONDOKANA NA MSONGO WA MAWAZO​

NJIA ZINGINE ZA KUKABILIANA NA MSONGO WA MAWAZO (STRESS) HIZI HAPA​

Msongo wa mawazo ama stress kwa kiingereza, ni tatizo ambalo kwa bahati mbaya sana limeendelea kuwa kitu cha kawaida sana kwa wanaadamu katika zama tulizo nazo. Katika miaka hii tuliyo nayo, ni sahihi kabisa

kusema kuwa, takriban wanaadamu wote walio hai wamekuwa wakikabiliwa na tatizo hili.Kuna baadhi ya aina za msongo wa kimawazo, ambazo zinaepukika na nyingine ni ngumu kuziepuka ila unapaswa kujua jinsi ya

kukabiliana na shinikizo la msongo wa mawazo pale linapokukabili. Hapa ni baadhi tu ya njia zilizo rahisi ambazo unaweza kuzitumia kukabiliana na hali hii pindi unapojikuta umetumbukia ndani yake

1. Jifunze kusema hapana
Hii ni katika mambo yako binafsi au kazi yako, unaitumiaje hii hapana? Unajua maofisini kuna swala la kupeana vikazi visivyoeleweka hata vimetokea wapi, yaani hujamaliza hili unaletea jingine hata kama sio kazi yako sasa jifunze kukataa hizi kazi zisizo za kwako ili mradi tu mfurahishe tu. hivyo hivyo vitu vidogo vidogo ndivyo vinavyokuletea msongo wa mawazo.

2.Jiepushe na watu ambao mara nyingi wanakusababishia Stress,
Unajua ukikaa chini na kufikiria utagundua kuna mtu flani au kundi flani la watu ndo linalokuleta msongo wa mawazo, sasa kaa nao mbali kabisa.

3. Simamia mazingira yanayokuzunguka.
Mazingira yanakuzunguka yanaweza kuwa sababu ya stress zinazokukumba, mazingira yapo nayozungumzia mimi hapa? njia unayotumia kwenda kazini au kurudi nyumbani ina foleni sana? hiyo nayo inawea kuwa sababu ya stress ulizonazo, lakufanya epuka matumizi ya

barabara kwa wakati huo, mazingira ya soko wakati wakufanya manunuzi ya bidhaa mbali mbali yanakupa stress? nenda katika supermarket maana kwa kiasi flani kuna utulivu na hali ya hewa nzuri

4.Epuka Hasira za haraka, kuna ya mambo yanayohusu dini
Siasa au maisha yako binafsi huwa yanakupa msongo wa mawazo basi jitahidi kuepukana nayo katika mazungumzo yako ya kila siku kwasababu yatakupa

hasira na kukufanya ukasirike na hili hupelekea kuwa na msongo wa mawazo, ukiingia sehemu ukakuta watu wanaongelea swala hilo epuka nao ili usiweze kuchangia na kujikuta unaingia katika mgogoro wa nafsi

5.Tengeneza orodha ya vitu anavyotaka kufanya sikuhiyo asubuhi tu ukiamka,
Mara nyingi unapaswa kujua mambo ambayo ni ya lazima kuyafanya kwa siku ambayo unaianza ili ikifika jioni usiwe na viporo, katika orodha

yako tenganisha orodha hiyo kwa vitu vya lazima kufanya na vitu vya kawaida ambavyo hata usipovifanya hazitakuharibia ratiba yako. kujua kipi cha lazima ni moja ya njia kubwa ya kupunguza msongo wa

mawazo.Naomba niishie hapa kwa leo maana nimewaonjesha yale ninayoyajua na ambayo nimejifunza, swala la kuondoa msongo wa mawazo linapaswa kuangaliwa kiundani zaidi maana ni pana sana, hapa juu nimeongelea

kuepuka stress ambazo si za muhimu ila kuna swala la saikolojia ambalo kwa kadiri siku zinaendelea, tutaligusia.

ninawatakieni afya njema MziziMkavu.

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TUANZE kwa kutafakari baadhi ya taarifa za kuhuzunisha, ambazo wengi wetu tunakutana nazo kila siku katika maisha yetu. Kuanzia leo umefukuzwa kazi03 Nimeamua tuachane. Baba yako mzazi amefariki leo asubuhi.

Mwanao amefariki. Bila shaka taarifa za aina hii zinahuzunisha na swali linabaki tufanyeje tunapokuwa na mawazo ya aina hii?

Soma pia: Athari za msongo wa mawazo (Stress) mwilini

Ukweli ni kwamba, yakitokea mawazo mabaya katikati ya furaha huwezi kuiondoa, lakini pamoja na hayo baadhi ya watu hutumia muda mwingi sana kuhuzunishwa na tatizo ambalo pengine lingeweza kumalizwa kwa saa chache na mhusika kubaki huru.

Wapo watu kati yetu wanaweza kufuga mawazo ya kuachwa na wapenzi wao kwa miaka mitano mfululizo, huku wengine wakitumia miezi mingi kuondokana na huzuni iliyotokana na kutukanwa na wazazi, kufokewa na bosi, kupata hasara katika biashara, kufeli mitihani na kadhalika.

Hii ina maana kuwa ni wachache kati yetu tunaofahamu namna ya kupambana na mawazo yanayohuzunisha na kuyashinda. Kwa kuzingatia umuhimu wa kutunza furaha yetu katika maisha, nimeona ni vema nikawafundisha hatua za kuondokana na mawazo yanayoumiza yatokanayo na matukio ya kuhuzunisha.

KWANZA: Mtu anapojikuta katika mawazo ya kuhuzunisha lazima, aanze kwa kurekebisha kwanza mhemko wake kwa kushughulikia mfumo wa upumuaji. Unapoletewa taarifa mbaya, moyo hushtuka na kuufanya uende mbio, hivyo ili kuurudisha katika hali yake ya kawaida unatakiwa kuvuta pumzi kwa wingi ndani na kuzitoa nje pole pole. Hatua hii itasaidia kurudisha mapigo ya moyo katika hali yake ya kawaida.

PILI: Baada ya zoezi hilo, mwenye mawazo ya kuumiza anatakiwa kujilazimisha kutabasamu mara kwa mara, hata kama hawezi kufanya hivyo kwa wakati huo kutokana na tukio lililomletea mawazo mabaya. Kutabasamu husaidia kuchangamsha akili, ingawa inaweza kuchukua muda kurudi katika hali ya kawaida, lakini wataalamu wanasema inasaidia kuamsha hisia za furaha zilizokuwa zimeshambuliwa na mawazo mabaya.

TATU: Katika hali ya kawaida uvamizi wa mawazo mabaya unapotokea hukuta mawazo mengine yakiwemo akilini na kuyaondoa, kisha yenyewe kuchukua hatua za kutawala akili, unashauriwa baada ya kutekwa na mawazo hayo chukua hatua ya kujilazimisha kurudisha akilini mawazo yaliyokuwemo awali kabla hujavamiwa. Lengo ni kutafuta nafuu na kufufua mawazo yenye kufurahisha.

NNE: Ikiwa wewe mwenyewe huwezi kufurahi baada ya kuchukua hatua hizo, wasaidie wengine waliopo karibu yako kufurahi.
Kwa mfano unapokuwa kwenye msiba unalia, chukua jukumu la kuwanyamazisha wenzako na kuwapa faraja. Nyamazeni, kazi ya Mungu haina makosa, ukifanya hivyo utakuwa umejisaidia wewe pia kuondokana na mawazo ya msiba yaliyokufanya ulie sana.

TANO: Watu wengi wanapokuwa na mawazo ya kuumiza huwa wanadhani kuwa jukumu la huruma liko mikononi mwa watu wengine. Tangu nimepata msiba, kaka yangu hajafika hata kunipa pole.
Mawazo ya aina hii yakiongezwa kichwani huzuni huwa mara dufu, hivyo ni jukumu la mhusika kujihurumia mwenyewe na kujiuliza mwisho wa huzuni isiyokoma ni nini kama si kifo chake?

SITA: Baada ya kupoteza furaha, jambo jingine muhimu ni kuujali mwili wako kwa kula chakula kizuri, kunywa maji na kujitibu kama mawazo yako yameacha maumivu ya kichwa au mwili! Lakini jambo la kushangaza watu wengi wanapokuwa na mawazo hususa hata kula, jambo ambalo hudhoofisha afya zao na kuwaongezea matatizo zaidi.

SABA: Namna nyingine ya kukabiliana na mawazo ya kuumiza ni kupunguza hasira juu ya watu wengine. Katika hali ya kawaida matukio mengi husababishwa na watu, kumkasirikia mtu aliyekusaliti, aliyekufilisi, anayekuroga ni adhabu nyingine kubwa unayojipa mwenyewe, vema ukawa mtu wa kusamehe.

NANE: Unapokuwa na mawazo yanayoumiza na baadaye ukafanikiwa kuyaacha usikubali kuyarudia tena, lakini watu wengi wanaoumizwa na mambo fulani huwa hodari sana kuyatunza akilini mwao na kuyarejea kila mara, jambo ambalo huwafanya waumizwe na mawazo hayo kwa muda mrefu bila kupumzika. Yametokea, yamepita achana nayo usikubali akili yako iyarejee tena.

TISA: Ikiwa umekuwa na mawazo ya kuumiza kwa muda mrefu, kwa sababu umefeli mtihani au umeshindwa kufanya jambo fulani, mtu kakuudhi, hebu badili mawazo hayo ya kushindwa na ufikirie kushinda katika siku za usoni.

KUMI: Yapo baadhi ya mambo ya kuhuzunisha ambayo hutukumba bila kutarajia na hivyo kutuletea mawazo. Njia pekee ya kuyaepuka mawazo ya aina hii ni pamoja na kukubali tukio husika.
Wengi wetu tunapofiwa kwa mfano huwa hatukubali kuamini kilichotokea, matokeo yake ni kuumia kwa muda mrefu. Unapokuwa na tatizo, kwanza likubali kisha chukua hatuza za kulikabili.

KUMI NA MOJA: Msongo wa mawazo unapokuvamia unatakiwa wakati mwingine uchukue hatua za kujipumzisha sehemu tulivu, likiwepo suala la kulala kama inawezekana. Hatua hii itasaidia kuupumzisha mwili na akili kiasi cha kuufanya upate nguvu ya kukabiliana na tatizo.
Hushauriwi kuchukua hatua unapokuwa na msongo mkali wa mawazo. Kama mtu amekuudhi, achana naye nenda kajipumzishe, kesho utajikuta umepata nguvu ya kumpuuza na kuachana naye kabisa.

KUMI NA MBILI: Wakati mwingine kujua sababu zilizoleta tatizo ni muhimu na kwamba hupunguza msongo wa mawazo. Hivyo unapokuwa na jambo ambalo linaikera akili yako, jaribu kutafuta chanzo chake, inawezekana taarifa zinazokuumiza zikawa si sahihi.

KUMI NA TATU: Watu wengi wanapopata matatizo ambayo huwatumbukiza katika mawazo mabaya huwa hawako tayari kulipa gharama za kuyamaliza, matokeo yake hubaki wakihuzunika. Kwa mfano, mtu anadaiwa, mdai wake akamfuata na kumtolea lugha za matusi, jambo la ajabu mdaiwa badala ya kujituma kuhakikisha analipa deni ili ajikomboe anabaki kuhuzunikia matusi. Unapokuwa na tatizo jitume kulimaliza.

Asanteni.

Chanzo: kitabu cha saikolojia

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Kuondoa msongo wa mawazo hasa msongo uliokomaa sio jambo dogo.
Mara nyingi misongo inayotokana na tukio la siku moja au mbili huwa ni rahisi, lakini msongo unapokuwa umekaa ndani ya mtu kwa miaka zaidi ya mitatu mfululizo, tayari ubongo unakuwa umeshajijengea taswira kuwa haya ndiyo maisha yangu halisi.

Kumbuka kuwa akili ya mwanadamu ya ndani haijui kati ya hisia mbaya na njema, haijui kati ya unaolifikiri ni baya au ni zuri, iimradi unalirudia rudia kwenye akili yako hilo litakuwa ni jema kwako.

Kuna msemo kuwa uongo ukirudiwa sana huwa unaaminika na kuwa ukweli.

Njia mbili kuu za kuondoa msongo wa mawazo ni ya kwanza ya Kiroho, kumuomba Mungu akusaidie kama una imani na Mungu, hii inakuwa ngumu kwa wengi maana imekaa kiimani sana lakini inafanya kazi sana tu tena kwa watu wengi.

Njia ya pili ni ya kisayansi zaidi.
Njia hii ni kuishi kwa kuudanganya ubongo wako kwamba maisha haya unayoyaishi kwa sasa sio ya kweli, maisha halisi ni haya unayoyatengeneza.

Ingawa mwanzoni njia hii huonekana kuwa ni upuuzi ila ni njia rahisi sana na ndani ya miezi mitatu utaona mabadiliko makubwa sana.

Mfano kuna situation ambayo ukikutana nayo nafsi yako inachefuka sana, let us say mtu akikudhulumu.
Sasa unachotakiwa kufanya ni kuudanganya ubongo kuwa dhuluma ni jambo jema sana na unaliinjoi au kama ni upweke unatakiwa kuudanganya ubongo kuwa upweke ni jambo jema sana na unaliinjoi.

Mwanzoni akili itakataa kata kata, na kiwango cha msongo kinaweza kuongezeka, ila kadri unavyozidi kujidanganya na kujidanganya, ndani ya wiki tatu ubongo wako unaanza kukubaliana na uongo wako kuwa dhuluma au upweke ni jambo jema na automatically unapokuwa mpweke au umedhulumiwa akili italeta matukio mazuri ya kufurahisha yanayoendana na kile ulichoudanganya ubongo.

Hio itakuwa hatua ya kwanza umepiga, ya kupunguza machungu kwa kama 40%.

Hatu ya pili ni kuhakikisha kuwa kila unapokwenda kulala na mapema sana kabla ya kuamka wakati kausingizi kale ka asubuhi ambako unakuwa unajiuliza uamke au usiamke, unatengeneza picha ya maisha unayoyataka kwenye akili yako na uyayarudia rudia mara kwa mara, njia hii hutumiwa na mashirika ya ujasusi kutengeneza ma-spy.

Ndani ya mwezi mmoja utaanza kuona mabadiliko.

Pia katika hatua hii hii ya pili unatengeneza picha akilini kabla ya kulala au wakati wa kuamka ukionyesha dharau na udhalilishaji wa nafsi yako mwenyewe kwa situation ambayo unaona inakufanya kuwa na msongo.

Mfano unaweza kuwa ukiwa huna hela unakuwa na msongo sana, sasa unaanza kutengeneza dharau na kejeli ukijiona wewe ni mpuuzi kwa kuwa unaishi kwa msongo kwa sababu huna hela, huku ukikazana kujiona wewe ni shujaa sana kama utaishi bila msongo pale unapokuwa huna hela.
Ukiendelea hivyo kwa wiki tatu mfululizo akili yako itaanza kudharau scenario zote za kukosa hela na kuona ni upuuzi, hivyo unapokosa hela itapelekea kutokuwa na msongo.

Njia hizi zinafanya kazi sana, japo inahitaji nidhamu na kutokujilazimisha kuyaona matokeo ndani ya siku moja.

Angalizo.
Usifanye yafuatayo kipindi unapokuwa umekabwa na msongo
1)Wanaume wengi wanakimbilia kujichua(masturbation) ili kurelax nerves za mwili na akili, fanya juu chini usijichue maana kujichua ni kupigilia msumari kwenye kidonda, maana kujichua inatoa temporary solution, ni kama kumpa panadol mgonjwa ma maralia huku ukijua kwamba panadol inatuliza tu homa, ila si tiba ya malaria

2) Wengi hukimbilia kula vyakula vya sukari nyingi mara baada ya msongo.
Epuka hili, maana hio pia ni temporary solution tu kama ilivyo kujichua.

3)Ondoa ratiba za kuamka usiku ili kufanya kazi zako au burudani kama kuangalia muvi, mfano wanafunzi wengi waliokuwa na tabia za kuamka usiku ili kujisomea wanakuwa na tatizo hili na huwa hawajui chanzo ni nini.
Ukilala kama ni saa tano usiku au saa sita, hakikisha unauchapa usingizi mpaka asubuhi, maana usiku ndipo muda ambao brain inajikarabati na kutengeneza "neurotransmitters" mpya na kuharibu za zamani.
Kile amacho unakiita msongo kifupi ni neurotransmitters zinazobeba negative messages kutoka kwenye ubongo pindi unapokuwa uko chini ya tension fulani.
Kuziharibu na kuunda mpya inatakiwa upate usingizi mzuri usio na interruption na pia kuwa na positive mind.

4) Usipende kujilaumu laumu au kujiona uko tofauti na wengine ambao wewe unadhani wana furaha kuliko wewe, ukikosea jipongeze, achana na kujilaumu laumu.

Unatakiwa msongo uuface uso kwa uso,kama itashindikana ni bora ukalale, epuka kutumia temporary solutions.

All the best.

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Thread poa ongezea na ya huyu mama Mkenya
Stress Management (DR.Roseline Odede)
How to Reduce, Prevent, and Cope with Stress



If you’re living with high levels of stress, you’re putting your entire well-being at risk. Stress wreaks havoc on your emotional equilibrium, as well as your physical health. It narrows your ability to think clearly, function effectively, and enjoy life.

The goal of stress management is to bring your mind and body back into balance. By adopting a positive attitude, learning healthier ways to cope, and changing the way you deal with stress.

In the frenetic, fast-paced world of lawyers, many people deal with frequent or even constant stress. The hard-charging “Type A” personality, the self-critical perfectionist, the chronic worrier: they’re always wound up, always stretched to the breaking point, always rushing around in a frenzy or juggling too many demands.


Operating on daily red alert comes at the high price of your health, vitality, and peace of mind. But while it may seem that there’s nothing you can do about your stress level—the bills aren’t going to stop coming, there will never be more hours in the day for all your errands, your career will always be demanding—you have a lot more control than you might think. In fact, the simple realization that you’re in control of your life is the foundation of stress management.

Managing stress is all about taking charge: taking charge of your thoughts, your emotions, your schedule, your environment, and the way you deal with problems. The ultimate goal is a balanced life, with time for work, relationships, relaxation, and fun—and the resilience to hold up under pressure and meet challenges head on.

Stress management strategies.


1. Avoid unnecessary stress

Not all stress can be avoided, and it’s not healthy to avoid a situation that needs to be addressed. You may be surprised, however, by the number of stressors in your life that you can eliminate.


§ Learn how to say “no” – Know your limits and stick to them. Whether in your personal or professional life, refuse to accept added responsibilities when you’re close to reaching them. Taking on more than you can handle is a surefire recipe for stress.

§ Avoid people who stress you out – If someone consistently causes stress in your life and you can’t turn the relationship around, limit the amount of time you spend with that person or end the relationship entirely. Get a new job if you must.

§ Take control of your environment – If the evening news makes you anxious, turn the TV off. If traffics got you tense, take a longer but less-traveled route. If your working environment is too noisy, politely but firmly, get the noisemakers to quieten.

§ Avoid hot-button topics – If you get upset over religion or politics, cross them off your conversation list. If you repeatedly argue about the same subject with the same people, stop bringing it up or excuse yourself when it’s the topic of discussion. If you know topics that a judge will not allow you to argue upon, avoid it.

§ Pare down your to-do list – Analyze your schedule, responsibilities, and daily tasks. If you’ve got too much on your plate, distinguish between the “shoulds” and the “musts.” Drop tasks that aren’t truly necessary to the bottom of the list or eliminate them entirely.

2: Alter the situation

If you can’t avoid a stressful situation, try to alter it. Figure out what you can do to change things so the problem is avoided in the future. Often, this involves changing the way you communicate and operate in your daily life.

§ Express your feelings instead of bottling them up. If something or someone is bothering you, communicate your concerns in an open and respectful way. If you don’t voice your feelings, resentment will build and the situation will likely remain the same.

§ Be willing to compromise. When you ask someone to change their behavior, be willing to do the same. If you both are willing to bend at least a little, you’ll have a good chance of finding a happy middle ground.

§ Be more assertive. Don’t take a backseat in your own life. Deal with problems head on, doing your best to anticipate and prevent them. If you’ve got an exam to study for and your chatty roommate just got home, say up front that you only have five minutes to talk.

§ Manage your time better. Poor time management can cause a lot of stress. When you’re stretched too thin and running behind, it’s hard to stay calm and focused. But if you plan ahead, you can avoid these stress-inducing pitfalls.

Time management tips to reduce stress:-

§ Create a balanced schedule. All work and no play is a recipe for burnout. Try to find a balance between work and family life, social activities and solitary pursuits, daily responsibilities and downtime.

§ Don’t over-commit yourself. Avoid scheduling things back-to-back or trying to fit too much into one day. All too often, we underestimate how long things will take.

§ Prioritize tasks. Make a list of tasks you have to do, and tackle them in order of importance. Do the high-priority items first. If you have something particularly unpleasant to do, get it over with early. The rest of your day will be more pleasant as a result.


§ Break projects into small steps. If a large project seems overwhelming, make a step-by-step plan. Focus on one manageable step at a time, rather than taking on everything at once.

§ Delegate responsibility. You don’t have to do it all yourself, whether at home, school, or on the job. If other people can take care of the task, why not let them? Let go of the desire to control or oversee every little step. You’ll be letting go of unnecessary stress in the process.

3: Accept the things you can’t change

Some sources of stress are unavoidable. You can’t immediately prevent or change stressors such as the death of a loved one, a serious illness, or a slow working judicial system and other beureaucratic bottlenecks. In such cases, the best way to cope with stress is to accept things as they are. Acceptance may be difficult, but in the long run, it’s easier than railing against a situation you can’t change.

§ Don’t try to control the uncontrollable. Many things in life are beyond our control— particularly the behavior of other people. Rather than stressing out over them, focus on the things you can control such as the way you choose to react to problems.

§ Look for the upside. As the saying goes, “What doesn’t kill us makes us stronger.” When facing major challenges, try to look at them as opportunities for personal growth. If your own poor choices contributed to a stressful situation, reflect on them and learn from your mistakes.

§ Share your feelings. Talk to a trusted friend or make an appointment with a therapist. Expressing what you’re going through can be very cathartic, even if there’s nothing you can do to alter the stressful situation.

§ Learn to forgive. Accept the fact that we live in an imperfect world and that people make mistakes. Let go of anger and resentments. Free yourself from negative energy by forgiving and moving on.

4: Adapt to the stressor

If you can’t change the stressor, change yourself. You can adapt to stressful situations and regain your sense of control by changing your expectations and attitude.


§ Reframe problems. Try to view stressful situations from a more positive perspective. Rather than fuming about a traffic jam, look at it as an opportunity to pause and regroup, listen to your favorite radio station, or enjoy some alone time.

§ Look at the big picture. Take perspective of the stressful situation. Ask yourself how important it will be in the long run. Will it matter in a month? A year? Is it really worth getting upset over? If the answer is no, focus your time and energy elsewhere.

§ Adjust your standards. Perfectionism is a major source of avoidable stress. Stop setting yourself up for failure by demanding perfection. Set reasonable standards for yourself and others, and learn to be okay with “good enough.”

§ Focus on the positive. When stress is getting you down, take a moment to reflect on all the things you appreciate in your life, including your own positive qualities and gifts. This simple strategy can help you keep things in perspective.

§ Adjust Your Attitude. How you think can have a profound affect on your emotional and physical well-being. Each time you think a negative thought about yourself, your body reacts as if it were in the throes of a tension-filled situation. If you see good things about yourself, you are more likely to feel good; the reverse is also true. Eliminate words such as "always," "never," "should," and "must." These are telltale marks of self-defeating thoughts

Stress reduction tips
Beyond a take-charge approach and a positive attitude, you can reduce stress in your life by making healthy lifestyle choices and taking care of yourself. If you regularly make time for rest and relaxation, you’ll be in a better place to handle life’s stressors when they inevitably come.

Nurture yourself
Don’t get so caught up in the hustle and bustle of life that you forget to take care of your own needs. Nurturing yourself is a necessity, not a luxury.

Set aside relaxation time. Include rest and relaxation in your daily schedule. Don’t allow other obligations to encroach. This is your time to take a break from all responsibilities and recharge your batteries.

Connect with others. Spend time with positive people who enhance your life. A strong support system will buffer you from the negative effects of stress.

Do something you enjoy every day. Make time for leisure activities that bring you joy, whether it be stargazing or working on your bike.

Keep your sense of humor. This includes the ability to laugh at yourself. The act of laughing helps your body fight stress in a number of ways.

Unhealthy ways of coping with stress
Smoking

Self-medicating with alcohol or drugs

Using sleeping pills or tranquilizers to relax
Overeating or eating too little

Sleeping too much

Procrastinating

Withdrawing from friends, family, and activities

Filling up every minute of the day to avoid facing problems

If your methods of coping with stress aren’t contributing to your greater emotional and physical health, it’s time to find ones that do. There are many healthy ways to reduce stress or cope with its effects, but they all require change. You can either change the situation or change your reaction. When deciding which option to choose, it’s helpful to think of the four As: avoid, alter, accept, or adapt.

Since everyone has a unique response to stress, there is no “one size fits all” solution to managing it. No single method works for everyone or every situation, so experiment with different techniques and strategies. Focus on what makes you feel calm and in control.

---

Yaliyopita si ndwele, tugange yajayo; swali ni kivipi?

1. Rudisha akili yako nyuma, tafakari yaliyopita kwa lengo la kujifunza - lakini usizamie huko huko.
Ndio. Msongo wa mawazo unaweza kuutumia ukusaidie kesho,hata kama una maumivu kiasi gani. Jiulize maswali kama;

• Ni nini hasa kilitokea? Jipe majibu ya kweli (usijidanganye mwenyewe).
• Kilichotokea kinakufanya ujisikiaje? Aibu? Fedheha? Hasira? Wivu? n.k - Ukiweza andika. (mimi huwa naandika kila kitu).
• Unawezaje kutumia tukio hilo/matukio hayo kuji-empower mwenyewe na kutibu hisia zako?

Kwa mfano; Mimi niliwahi kuwa na mafanikio sana kimaisha nikiwa na umri mdogo. Ghafla nikapoteza kila kitu - ilinichukua miaka takribani 8 kukabiliana na msongo wa mawazo. Nilikuwa nawaza vitu kama - Fulani ananichukuliaje? Yule fulani mimi nilimsaidia mbona yeye amenipotezea? Na yule fulani anaeneza habari kwa watu kuwa nimefulia, nimfanyaje? Nitafanyaje ili nirudi kwenye hali yangu yakiuchumi fasta? Au nimerogwa, maana yule fulani alinidokezea kuwa ni muhimu nikawa na kinga!

Utagundua maswali mengi niliyokuwa najiuliza yalikuwa nje ya uwezo wangu; I could do nothing about them. Kwa mfano; Nilipaswa kujua kuwa siwezi kubadili mtazamo wa watu juu yangu bali naweza kubadili namna ninavyo-react endapo watanicheka, watavunja urafiki na mimi n.k. Lakini katika situation kama hiyo huwezi kujua mpaka ukae chini, ukiwa na dhamira ya kutatua hii changamoto - ndipo ujiulize maswali magumu - jipe majibu ya kweli bila kujifariji/ kujidanganya.

Ukishapata majibu, songa mbele - ni rahisi kujua ufanyaje ili kusonga mbele.

2. Express yourself. (Funguka)
Usijizuie kuonesha hisia zako, usijizuie kutema nyongo, usijizuie kutoa yaliyo moyoni - usibaki na vitu moyoni. Mimi nilianza kwa kuwafuata wale niliokuwa naogopa kukutana nao baada ya kufulia. Hii ni mbinu ya kisaikolojia - facing your own fears head on. Inawezekana kuna mtu alikuumiza, namna nzuri ya kutoa donge moyoni mwako ni kumfuata na kuongea nae. Haijalishi kitatokea kitu gani lakini kile kitendo cha wewe kumfuata na kumweleza unavyojisikia utakuwa umetua mzigo mzito sana.

Na kama haiwezekani kuongea na mhusika basi tafuta mtu - ongea nae - mweleze ukweli wa unavyojisikia. Amini nakwambia the moment unavyoeleza utakuwa unaondoa sumu moyoni mwako (Ingawa unaweza kujisikia aibu/ fedheha/ uzito/ hatia/ n.k) Na zaidi ya yote, siku hizi kuna mitandao ya kijamii - andika watu wasome; Eee si ndio - Bila shaka unamfahamu Oprah Winfrey, na Shilole - ukiniuliza mimi nitakwambia kati ya vitu vilivyowasaidia sana ni kuweka wazi kuwa waliwahi kubakwa. The moment walipoweka wazi, naamini hawakujisikia hatia/ aibu/ fedheha/ stress tena mpaka leo.

Na kama ukija kunieleza mimi, na kisha kati kati ya simulizi ukaanza kulia kwa mfano; sitakubembeleza. Unajua kwanini? Unapotoa machozi ndio tiba yenyewe, so nitakuacha ulie mpaka umalize - kisha simulizi iendelee. On that note nashauri ukiona mtu analia kwa uchungu, usimnyamazishe - mwache alie, amalize - it is good for their health.

3. Acha kunyooshea watu vidole.
Kujichukulia wewe ni mhanga ni rahisi sana na huwa inamfanya ajisikie vizuri wakati mwingine. Badala ya kukubaliana na ukweli watu wengi huwa tunakimbilia kutafuta wa kumlaumu kwa matatizo tunayopitia. Tatizo ni kuwa, lawama zinatukwamisha tusisonge mbele. Na kuwanyooshea watu vidole ni lawama. Ukimlaumu mtu unamruhusu akutawale, na inakufanya ujisikie dhaifu kwake. Na lawama ni ugonjwa mbaya sana - ukikupata utalaumu kila kitu... utalaumu mkeo, utamlaumu Mungu, utamlaumu mshkaji wako, utalaumu mvua, utalaumu uchawi, utalaumu umeme... utalaumu, utalaumu utalaumu.

Kubali ukweli wa mambo; kama kuna maamuzi ya kipuuzi ulifanya - kubali kisha songa mbele. Kama kuna kosa ulifanya, kubali moyoni mwako kuwa ulikosea - kisha songa mbele. Usitafute visingizio, havitakusaidia hata kidogo... ofcourse ukipata kisingizio kizuri kitakufanya ujisikie vizuri kwa muda mfupi lakini kadiri muda unavyosogea utakuwa unajisikia hatia moyoni. Ki

4. Check company lako.
Wafanyie upembuzi waliokuzunguka. Nani yuko negative na kila siku anakukwamisha? Ni akina nani ambao walikuwa washkaji zako zamani na sasa unataka kuachana nao? Piga chini wote hao bila kusita sita, tafuta wale watakaokutia moyo. Ndugu hatuchagui lakini marafiki tunachagua.

Kuna namna nyingi za kupata marafiki wapya, na naamini zinafahamika.

5. Samehe waliokukosea - ukiwemo 'wewe mwenyewe'.
Umeumizwa na mtu fulani? Msamehe, mtendee wema bila kutarajia shukrani kisha endelea na maisha yako. Na usisahau kujisamehe wewe mwenyewe. Hakuna aliye mkamilifu duniani, sote tunakosea - tunawakosea wengine, tunamkosea Mungu, tunajikosea sisi wenyewe. Usijiadhibu kwa makosa ya zamani, badala yake jifunze na uyafanyie kazi yale uliyojifunza. Ukishazibwaga hizo hasira na kujihukumu, utaweza kusonga mbele.

6. Make new memories.
Anza saivi, tengeneza kumbukumbu mpya, positive memories ili ziwe mbadala wa zile za zamani. Tumia muda wako pamoja na watu wanaokufanya uwe na furaha, pamoja na vitu vinavyokupa faraja na maeneo yanayokupa amani. Kumbukumbu za zamani zikiwa nyingi kuliko za sasa ni mbaya kwa afya yako.

Kwahiyo ,achana na stori za 'nilikuwa', tengeneza mpya. Hakuna namna utaibadilisha jana, lakini kesho inategemea unachokifanya leo. Ukiua mtu leo - kesho utakuwa 'most wanted'. Ukimfanya mtu afurahi leo, kesho utakuwa na amani moyoni mwako. Ukimsaidia mtu leo, kesho utajisikia furaha moyoni mwako. Ukitatua changamoto inayokukabili leo, kesho utajisikia nguvu zaidi za kukabiliana na changamoto.

Ishi leo, furahia kila sekunde. Here's to living in the now. 🍷 Cheers!

Common sources of work stress​

Certain factors tend to go hand-in-hand with work-related stress. Some common workplace stressors are:

• Low salaries
• Excessive workloads
• Few opportunities for growth or advancement
• Work that isn’t engaging or challenging
• Lack of social support
• Not having enough control over job-related decisions
• Conflicting demands or unclear performance expectations

================

Watafiti wa magonjwa wanadai kuwa msongo mkali wa mawazo wakati wa ujauzito unaweza kusababisha hitilafu katika uumbaji wa mtoto na hatimaye mtoto kuzaliwa akiwa mlemavu.

Ripoti ya watafiti hao inazidi kuthibitisha matokeo ya tafiti zilizopita kuwa mama mwenye msongo wa mawazo wakati wa ujauzito kutokana na mambo kama kufukuzwa au kuachishwa kazi, kutengana na mwenza wake au kufiwa ana hatari ya kuzaa mtoto mwenye ulemavu kama vile midomo sungura (cleft lip na cleft palate) au matatizo kwenye uti wa mgongo (spina bifida).

Jopo la watafiti wa kidenmark likiongozwa na Dr Dorthe Hansen walifanya uchunguzi ili kuthibiitisha ukweli na uhakika wa dhana hii.

Wakitumia rikodi za taarifa za kitabibu za kipindi cha miaka 12 kutoka 1980 mpaka 1992 kutoka masjala ya Taifa ya kitabibu, watafiti hao waliweza kuwatambua wajawazito wote waliokumbwa na matatizo makubwa ya kimaisha wakati wa ujauzito na hata miezi 16 kabla ya kupata ujauzito. Matatizo makubwa ya kimaisha yaliyochunguzwa yalikuwa kukumbwa na msiba wa ndugu au jamaa wa karibu, ndugu au jamaa wa karibu kulazwa hospitali kwa mara ya kwanza baada ya kugundulika kuwa na kansa ya aina yeyote au ndugu au jamaa wa karibu kupatwa na ugonjwa wa mshtuko wa moyo. Mambo haya yalichunguzwa kwa kigezo kuwa, mjamzito yeyote aliyewahi kukumbana nayo ana hatari kubwa ya kuwa katika msongo wa mawazo bila kujali tabia yake, kama ana watu wa kumfariji au uwezo wake wa kukabiliana nayo.

Jopo hilo lilichunguza maendeleo ya mimba kwa wajawazito 3,560 ambao walikumbana na matukio hayo kwa kulinganisha na wajawazito wengine 20,299 ambao hawakukumbana na hali yeyote ambayo ingewasababishia kupata msongo wa mawazo wakati waujauzito.

Matokeo ya uchunguzi wao yalionesha kuwa ulemavu na hitilafu za viungo kwa watoto waliozaliwa ulikuwa mara mbili miongoni mwa kundi la wajawazito waliokumbwa na msongo mkali wa mawazo ikilinganishwa na kundi la kinamama ambao hawakuwa na hali hiyo.

Kadhalika ilionekana kuwa wanawake waliowahi kukumbwa na hali kama hiyo katika ujauzito mbili mfululizo za nyuma walikuwa katika hatari kubwa zaidi ya kuzaa watoto wenye ulemavu wa viungo tofauti na wale waliowahi kupatwa na hali hiyo mara moja tu au wale ambao hawakupatwa kabisa.

Ilionekana pia kuwa tukio lililoongeza uwezekano wa mtoto kuzaliwa akiwa na ulemavu wa viungo ilikuwa ni iwapo mjamzito atafiwa na mtoto wake mwingine mkubwa wakati akiwa katika miezi mitatu ya mwanzo wa ujauzito wake huu wa sasa. Hatari ya kuzaa mtoto mlemavu iliongezeka iwapo kifo cha mtoto huyo mkubwa kingetokea bila kutarajiwa kwa mfano kwa ajali.

Watafiti wanasema kwamba, msongo mkali wa mawazo huchangia kuathiri uumbaji wa mtoto aliye tumboni kwa kusisimua uzalishaji wa homoni ya cortisone. Homoni hii husababisha ongezeko la kiwango cha sukari katika damu na upungufu wa usambazaji wa hewa safi ya oksijeni kwa mtoto, mambo ambayo husababisha kutokea kwa hitilafu katika uumbaji wa viungo vya mtoto hatimaye kusababisha ulemavu wa viungo vya mtoto.

Uwezekano mwingine ni kuwa msongo mkali wa mawazo humchochea mama mjamzito kutumia zaidi vileo vyenye alcohol na pia kula lishe duni hali ambayo huongeza madhara zaidi kwa kiumbe kilicho tumboni. Hata hivyo Professor Peter Hepper wa Chuo Kikuu cha Queen's cha Belfast, anasema hakushangazwa na mtokeo ya utafiti huo.

Anasema kuwa, "tunafahamu msongo wa mawazo husababisha mabadiliko ya kifiziolojia katika mfumo wa mwili wa mjamzito, na hivyo hakuna sababu kwanini mabadiliko hayo yasimfikie pia mtoto aliye tumboni kupitia kondo la nyuma na kumuathiri. Matokeo haya yanazidi kuthibitisha kile tulichokuwa tukikifahamu tangu awali kuwa msongo wa mawazo wa muda mrefu kwa mwanamke una madhara makubwa kwa mendeleo ya uumbaji wa mtoto aliye tumboni na hivyo basi hakuna budi kufanyike kila njia kuwasaidia wajawazito walio katika hali hii ili waweze kujifungua watoto walio na afya njema na salama."

Matokeo ya utafiti huu pia yalichapishwa kwenye Jarida la kitafiti la The Lancet medical journal.

 

[Papa Mopao]

Hivi kuna huu ugonjwa kweli au ni stress tu za maisha?

 

[platozoom]

Stress ndiyo msongo.

Ukisema msongo wa mawazo ujue ndiyo stress zenyewe hizo, zinaweza kuwa za kifamilia.

Maisha ya kukimbiza shilingi, shule nk

 

[BAK]

Kujirusha kwa raha zako pia husaidia sana katika kuondoa stress, ukiingia club na kujirusha kwa masaa kadhaa kwa raha zako ukitoka hapo roho kwatuuuuu. Namshukuru Mungu sana hii kitu mie naisikia tu namuomba iendelee kuwa hivi.

 

[Triple A]

Tumekusoma mzizi mkavu!!

 

[King’asti]

Count your blessings. Stress inaletwa na tamaa. Gari zuri walitaka wewe, pesa nyingi, watoto wazuri, nyumba nzuri, kazi nzuri! Kuna mtu anatafuta afya tu haipati! Angalia jinsi ambavyo umejaaliwa mambo ambayo hata wengine hawajajaaliwa.

Ofcoz hanging out (courtesy of BAK) nayo lazma Ikutoe stress.

A massage and nice coffee nayo ni dawa murua

 

[mwekundu]

Kufanya sex-tena kavu kavu na yule umpendae inaondoaga stress pia!!

Sent from my BlackBerry 9300 using JamiiForums

 

[BAK]

High life siyo!? haya banaaaa....hapo kwenye blue ni ukweli usiopingika hata kidogo.

Count your blessings. Stress inaletwa na tamaa. Gari zuri walitaka wewe, pesa nyingi, watoto wazuri, nyumba nzuri, kazi nzuri! Kuna mtu anatafuta afya tu haipati! Angalia jinsi ambavyo umejaaliwa mambo ambayo hata wengine hawajajaaliwa.

Ofcoz hanging out (courtesy of BAK) nayo lazma Ikutoe stress.

A massage and nice coffee nayo ni dawa murua

 

[Herbalist Dr MziziMkavu]

NJIA ZINGINE ZA KUKABILIANA NA MSONGO WA MAWAZO (STRESS) HIZI HAPA


Msongo wa mawazo ama stress kwa kiingereza, ni tatizo ambalo kwa bahati mbaya sana limeendelea kuwa kitu cha kawaida sana kwa wanaadamu katika zama tulizo nazo. Katika miaka hii tuliyo nayo, ni sahihi kabisa

kusema kuwa, takriban wanaadamu wote walio hai wamekuwa wakikabiliwa na tatizo hili.Kuna baadhi ya aina za msongo wa kimawazo, ambazo zinaepukika na nyingine ni ngumu kuziepuka ila unapaswa kujua jinsi ya

kukabiliana na shinikizo la msongo wa mawazo pale linapokukabili. Hapa ni baadhi tu ya njia zilizo rahisi ambazo unaweza kuzitumia kukabiliana na hali hii pindi unapojikuta umetumbukia ndani yake

1. Jifunze kusema hapana
Hii ni katika mambo yako binafsi au kazi yako, unaitumiaje hii hapana? Unajua maofisini kuna swala la kupeana vikazi visivyoeleweka hata vimetokea wapi, yaani hujamaliza hili unaletea jingine hata kama sio kazi yako sasa jifunze kukataa hizi kazi zisizo za kwako ili mradi tu mfurahishe tu. hivyo hivyo vitu vidogo vidogo ndivyo vinavyokuletea msongo wa mawazo.

2.Jiepushe na watu ambao mara nyingi wanakusababishia Stress,
Unajua ukikaa chini na kufikiria utagundua kuna mtu flani au kundi flani la watu ndo linalokuleta msongo wa mawazo, sasa kaa nao mbali kabisa.

3. Simamia mazingira yanayokuzunguka.
Mazingira yanakuzunguka yanaweza kuwa sababu ya stress zinazokukumba, mazingira yapo nayozungumzia mimi hapa? njia unayotumia kwenda kazini au kurudi nyumbani ina foleni sana? hiyo nayo inawea kuwa sababu ya stress ulizonazo, lakufanya epuka matumizi ya

barabara kwa wakati huo, mazingira ya soko wakati wakufanya manunuzi ya bidhaa mbali mbali yanakupa stress? nenda katika supermarket maana kwa kiasi flani kuna utulivu na hali ya hewa nzuri

4.Epuka Hasira za haraka, kuna ya mambo yanayohusu dini
Siasa au maisha yako binafsi huwa yanakupa msongo wa mawazo basi jitahidi kuepukana nayo katika mazungumzo yako ya kila siku kwasababu yatakupa

hasira na kukufanya ukasirike na hili hupelekea kuwa na msongo wa mawazo, ukiingia sehemu ukakuta watu wanaongelea swala hilo epuka nao ili usiweze kuchangia na kujikuta unaingia katika mgogoro wa nafsi

5.Tengeneza orodha ya vitu anavyotaka kufanya sikuhiyo asubuhi tu ukiamka,
Mara nyingi unapaswa kujua mambo ambayo ni ya lazima kuyafanya kwa siku ambayo unaianza ili ikifika jioni usiwe na viporo, katika orodha

yako tenganisha orodha hiyo kwa vitu vya lazima kufanya na vitu vya kawaida ambavyo hata usipovifanya hazitakuharibia ratiba yako. kujua kipi cha lazima ni moja ya njia kubwa ya kupunguza msongo wa

mawazo.Naomba niishie hapa kwa leo maana nimewaonjesha yale ninayoyajua na ambayo nimejifunza, swala la kuondoa msongo wa mawazo linapaswa kuangaliwa kiundani zaidi maana ni pana sana, hapa juu nimeongelea

kuepuka stress ambazo si za muhimu ila kuna swala la saikolojia ambalo kwa kadiri siku zinaendelea, tutaligusia.

ninawatakieni afya njema MziziMkavu.

 

[TUKUTUKU]

BAK,
Mkuu BAK umeifanya siku yangu kuwa nzuri sana,nimeburudika vya kutosha!

 

[TUKUTUKU]

MziziMkavu,
Mkuu MziziMkavu hakika wewe ni jembe la ukweli,masoma unayotoa yanafaida sana katika maisha yetu ya kila siku!

 

[TUKUTUKU]

Count your blessings. Stress inaletwa na tamaa. Gari zuri walitaka wewe, pesa nyingi, watoto wazuri, nyumba nzuri, kazi nzuri! Kuna mtu anatafuta afya tu haipati! Angalia jinsi ambavyo umejaaliwa mambo ambayo hata wengine hawajajaaliwa.

Ofcoz hanging out (courtesy of BAK) nayo lazma Ikutoe stress.

A massage and nice coffee nayo ni dawa murua

Mkuu kweli umenena,kutamani mambo makubwa ni janga la dunia!

 

[TUKUTUKU]

Tumekusoma mzizi mkavu!!

Precisely Mkuu,jamaa yupo vizuri sana!

 

[Lovebird]

Je mchezo wa kupimana uzito huwa unaondoa stress?

 

[kabanga]

maisha ni mafunzo na hasa ukiishi na watu ambao kila siku wanakuacha kwa maendeleo... kwangu mimi nimejifunza kuishi mwenyewe, hasa kwamba kila kitu nakubaliana nacho aidha naweza ama siwezi.

Pia nimekubali kuishi maisha yangu mwenyewe na sio ya kuigiza, pia kuttokuwa na marafiki wengi ambao wanamahitaji makubwa kuliko uwezo wao...

 

[kholo]

MziziMkavu,
Ama kwa hakika nimepata kitu, mkuu MziziMkavu Mungu akubariki sana

 

[CharmingLady]

Jamani hivi stress zinaweza kumsababishia mtu asi-enjoy kunako majambozu???

Maana siku hizi mwenzenu mie wala hata si-enjoy zaidi ya kukereka tu....

Msaada wandugu.....

Waione wafuatao....

MziziMkavu, King'asti, mummy measkron na wengineo......

 

[Kaunga]

Unauliza jibu? Stress na majambo ni Tom n Jerry.

Pole sana, jitahidi kubadilika kwa ustawi wa ndoa yako.

 

[Herbalist Dr MziziMkavu]

CharmingLady, Bibie charminglady Ni kweli ukiwa na Stress unaweza usijisikie raha wakati wa kufanya majambosi lakini hayo hayo majombosi yanasaidia kutibu hizo stress zako. Kwani wewe una Stress?

 

[Preta]

kwa nini ukubali stress....?....tupa stress kule....kula mavitu........