तनावपूर्ण जीवनका मुख्य कारण हुन्- काम, क्रोध, लोभ, मोह, ईष्र्या, प्रतिस्पर्धा, वातावरण र रोगव्याधि । विद्यार्थीलाई पढाइ–लेखाइ, युवालाई रोजगार र प्रेमसम्बन्ध, गृहिणीलाई घरायसी कामकाज र व्यवस्थापन, कृषकलाई खेती बढाउने, पेसाकर्मीलाई पेसा प्रवद्र्धन र व्यापारीलाई कारोबारको तनाव हुन्छ । नेता र पार्टीलाई मानवीय, आर्थिक र राजनीतिक तनाव हुन्छ । तनावको सीमा छैन ।
व्यक्तिमा नकारात्मक भावना, झर्किने, रिसाउने, ठूलो स्वरमा बोल्ने, बोल्दैनबोल्ने वा सानो कुरालाई ठूलो बनाउनेलगायत समस्या हुन्छन् । यी सबै सामान्य स्तरका तनाव हुन् । तनाव सामान्यबाट जटिल प्रकारको बन्दै जाँदा काम गर्ने र निर्णय लिने क्षमता तथा सिर्जनशीलतामा ह्रास आउँछ । आफ्नो इज्जत, प्रतिष्ठामा ठेस लागेको महसुस हुँदा मानिसमा विचलन आउँछ र आत्महत्याको अवस्थासम्म पुग्छ ।
मानिस भावनात्मक रूपमा जटिल र संवेदनशील प्रकृतिको हुन्छ । व्यक्तिपिच्छे फरक स्वभाव हुन्छ । तनाव सहन सक्ने क्षमता र शैली पनि फरक हुन्छ । मन र तन एक–अर्काका परिपूरक हुन् । र, तनावलाई पनि मानसिक र शारीरिक गरी दुई प्रकारमा बाँड्न सकिन्छ।
शारीरिक कारणले मानसिक तनाव पैदा हुन्छ । मानसिक तनावबाट छाती दुख्ने, पिसाब लाग्ने, शिर, गर्दन, कम्मर दुख्नेजस्ता शारीरिक समस्या उत्पन्न हुन्छन् । निद्रा नलाग्ने, नपुंसकताको भावना, थकान र कमजोरी, बेचैनी, चिडचिडापन मानसिक समस्याका उपज हुन् । स्मरणशक्ति कम हुने, आत्मविश्वास घट्ने, वहारिकतामा कम रुचि पनि यसैका लक्षण हुन् । हाम्रो नकारात्मक मनले रोग पैदा गर्न सक्छ भने सकारात्मक मनले रोग भगाउन पनि सक्छ ।
रोगी मन + रोगी तन = दुःखी-बिरामी-रोगी
स्वच्छ मन + स्वस्थ तन = तन्दुरुस्ती-प्रसन्नता-निरोगी
कहिले मानसिकबाट शारीरिक त कहिले शारीरिकबाट मानसिक तनाव हुन्छ । उच्च रक्तचाप, मधुमेह, मोटोपना, एलर्जी, माइग्रेन, थाइराइड, एसिडिटी, क्यान्सर, पेट र मुटुरोगजस्ता शारीरिक कारणले मानसिक तनाव गराउँछन् । स्वस्थ र दीर्घ जीवनका लागि तन र मन दुवै स्वच्छ हुन जरुरी छ । त्यसैले हाम्रा पुर्खाले जीवनशैलीलाई सरल र व्यावहारिक बनाएको पाइन्छ ।
सकारात्मक सोचबाट मनमा आनन्द, खुसी र प्रसन्नता प्राप्त हुन्छ । सकारात्मक दृष्टिकोण राख्ने मानिस तनावबाट कमै पीडित हुन्छ । सकारात्मक बानी व्यवहारको विकास गर्दै तनावमुक्त रहने १५ उपाय यी हुन सक्छन् :
(१) वर्तमानमा केन्द्रित
बितेका खराब कुरा बिर्सौं । भविष्यको चिन्ता नलिई वर्तमानलाई ख्याल राख्ने गरौँ । किनकि, आजको दिन नै तपाईंको साथ र हातमा छ । समय सबभन्दा बलवान् र मूल्यवान् छ । समस्या, दुःख र आवेशपूर्ण स्थितिमा धैर्य गर्ने बानी गरौँ ।
(२) अरूसँग तुलना नगरौँ
यस संसारमा तपाईं एक अलग विशिष्ट व्यक्ति हुनुहुन्छ । त्यसैले अरूसँग तुलना गरी समय बर्बाद नगरौँ । जे गरे पनि आत्मविश्वासका साथ आफ्नो क्षमतामा विश्वास राखी, प्रेमपूर्वक गरौँ । प्रेम महामानवीय गुण हो ।
(३) आलोचनाबाट पृष्ठपोषण
आफूलाई आलोचना गर्ने व्यक्ति पनि तपाईंको सकारात्मक व्यवहारले सहयोगी हुन सक्छ । उसले तपाईंलाई सित्तैमा पृष्ठपोषण र सुझाब दिएको हुन्छ । साथै, दैनिक साधारण समस्यालाई तुरुन्त निर्णय गरी अगाडि बढौँ । तर, महत्वपूर्ण विषयको निर्णय हतारमा गर्नुहुँदैन ।
(४) क्षमा दिने र माफी माग्ने बानी
आफूलाई दुःख दिने व्यक्तिलाई माफी दिन सक्नुपर्छ । क्षमा दिनु ठूलो महानता हो । क्षमाशील बन्नु उच्च आदर्श बानी हो । क्षमा लिने र दिने गर्दा प्रेम, माया, ममता बढ्ने, स्वतन्त्रता ल्याउने र आन्तरिक घाउ निको पार्ने हुन्छ । साथै, गल्ती हुँदा माफी माग्नु नै उत्तम हो ।
(५) सहजताका साथ समस्या सुल्झाउने
हामी एकैपटक धेरै समस्या सुल्झाउन खोज्छौँ । त्यसो गर्नुभन्दा एकपटकमा एउटा समस्या सुल्झाउनु उत्तम तरिका हो । दुःखदायी कुरालाई सहजता साथ लिने र मिलाउने काम गरौँ । समस्या सुल्झाउँदा दूरदर्शी भएर त्यसको मूल्यांकन गर्न सक्नु राम्रो हो ।
(६) सहयोगी भावनाको विकास
जतिसक्दो अर्कालाई सहयोग गर्न खोजौँ । त्यसबाट अरूले तपाईंको याद गर्ने मात्र होइन, आफ्नो चिन्ता पनि भुल्न सकिन्छ । काम नै पूजा, पूजा नै धर्म र धर्म नै सेवा सम्झौँ । हरेक कामलाई सहयोगी भावनाको विकास गरी मिलाउने काम गरौँ ।
(७) बदल्न नसक्ने परिस्थितिबारे सोचेर नबस्ने
जुन वातावरण र परिस्थितिलाई तपाईं बदल्न सक्नुहुन्न र जुन कुरा क्षमताबाहिरको छ, त्यसबारे सोचेर बस्नु दुःख बेसाउनु मात्र हो । समय, अवस्था, परिस्थिति र वातावरणअनुसार चल्नु उत्तम हुन्छ ।
(८) ईष्र्या, डाहा, घृणा र बदलाको भावनाबाट नोक्सानी मात्र
कसैसँग ईष्र्या, डाहा, घृणा गरी बदला लिनु समय बर्बाद गर्नु, तनाव बढाउनु र आफैँलाई नोक्सानी पु¥याउनु मात्र हो । तसर्थ, आफैँलाई बदल्दै ‘आफू भलो त जगत् भलो’ भनी सकभर सबैलाई राम्रो गर्नु उत्तम हो ।
(९) खुसी र हाँसो उत्तम शृंगार
हामी सक्छौँ भने अरूलाई खुसी दिऊँ, सक्दैनौँ भने दुःख नदिऔँ । सके सफा गरौँ, नसके फोहोर नगरौँ । खुसीले खुसी बढ्छ । चिन्ता र पीरले दुःख बढाउँछन् । सधैँ उज्यालो र हँसिलो मुखले अरूलाई आनन्द दिने बानी बसालौँ । भनिन्छ, हाँसोबाट आयु पनि बढ्छ ।
(१०) अहंकारबाट हानि मात्र
अहंकार जीवनको शत्रु हो । त्यसैले न त धनको, न पदको, न नामकै अहंकार गर्नु ठीक हुन्छ । त्यसबाट अन्ततोगत्वा हानि पुग्छ । हामी खाली हात आयौँ, खाली हात जान्छौँ, अनि केको अहंकार ? त्यसैले अहंकारविना शुभचिन्तक बनी दिल, दिमाग र देहले कार्य गरौँ ।
(११) संकल्प र कार्यान्वयन
हामीले जीवनमा धेरै राम्रा र नराम्रा कुरा भोगेका, देखेका, सुनेका र पढेका हुन्छौँ । राम्रो कुरा अँगाल्ने र नराम्रो कुरा त्याग्ने बानी बसालौँ । संकल्पका साथ कार्यान्वयन गरौँ । कुनै पनि घटनाले कुनै न कुनै रूपले लाभ दिन्छ भनी सकारात्मक हिसाबले सोचौँ । त्यो नै सबैभन्दा ठूलो शिक्षा हो ।
(१२) सकारात्मक सोच, खोज र रोज
‘सकारात्मक सोच, खोज र रोज’को मन्त्रले मानसिक र शारीरिक विकास गराउँछ । सुखको आधारशीला पनि तयार पार्छ । तनाव र चिन्ता हटाउँछ, स्वास्थ्य राम्रो बनाउँछ । सकारात्मक सोचका अतिरिक्त आध्यात्मिक सोचले शान्ति र शक्ति मिल्छ, आराम र आनन्दानुभूति गराउँछ ।
(१३) उचित भोजन, व्यायाम तथा मनोरञ्जन
समयमा उचित भोजन र निद्रा, दैनिक व्यायाम र हिँडाइ, आफूलाई मन पर्ने राम्रा मनोरञ्जनात्मक कुरा, सहभागितामूलक क्रियाकलाप, गीत–संगीत सुन्ने, राम्रा फिल्म हेर्ने, सिक्ने र सिकाउने, खेल हेर्ने र भाग लिने, प्रियजनसँग कुरा गर्ने, प्रकृतिप्रिय हुने, सकारात्मक काम, कुरा र अभ्यासजस्ता कार्य उत्तम जीवनशैली र तनावमुक्त हुने साधन हुन् । यी बानी र व्यवहारले शारीरिक र मानसिक दुवै तनाव घटाउन सहयोग पु¥याउँछन् ।
(१४) आफूसँग भएका कुरामा सन्तोष मान्ने
आफूसँग जे छ, त्यसैलाई पर्याप्त मानी ‘सन्तोषम् परम् सुखम्’मा रमाउँदा आत्मा शान्त हुन्छ । कृत्रिम चाहनाको अन्त्य कहिल्यै हुँदैन । सधैँको असन्तोषले अशान्ति र तनाव मात्र बढ्छ । जीवनमा आनन्द आत्माबाट हुन्छ, न कि वस्तुबाट । ‘प्राप्त नै पर्याप्त’मा निरन्तर रहनु मानसिक शान्ति प्राप्त गर्नु हो ।
(१५) योग, ध्यान र निश्चलताको अभ्यास
चित्तको चञ्चल वृत्तिलाई रोक्ने काम नै योग हो । केही समय शरीरलाई आराम मुद्रामा छाडेर चुपचाप रहनु नै निश्चलताको अभ्यास हो । योग, ध्यान र निश्चलता वास्तवमा डर, चिन्ता आदिबाट उत्पन्न हुने शारीरिक लक्षणबाट छुटकारा पाउने एउटा बाटो हो । याद राखौँ, योग, ध्यान र निश्चलताले शरीरमा नयाँ शक्ति पैदा गरिदिन्छ ।
आफ्नो भित्री शक्ति उत्पन्न गर्न, गराउन र शारीरिक–मानसिक तनाव घटाउन सक्ने व्यक्ति नै लामो आयु बाँच्न सक्छन् । त्यसैले अहिलेको कोरोना महामारीमा पनि तनावमुक्त हुन हामी सबैले योग, ध्यान र निश्चलताको अभ्यास गर्नु उपयुक्त हुन्छ ।
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