bbchausa verticals/029 switch off on weekends

From HausaDictionary.com | Hausa English Translations

#: This is why you can’t switch off at the weekend [1] <> Me ya sa wasu ma'aikata ba sa iya hutu har ran Asabar? [2]

#: Can’t help checking emails late on a Saturday night? [3] <> Kana fama da matsalar waiwayar aiki har a daren Asabar, lokacin da ya kamata ka huta? [4]

#: That could be a personality problem – [5] <> To wannan za ta iya kasancewa wata matsala da ta danganci yanayinka, [6]

#: but there are ways to keep these habits in check. [7] <> amma akwai hanyoyin da za ka yi maganin matsalar. [8]

#: By Zaria Gorvett [9] <> Zaria Gorvett ta yi mana nazari. [10]

#: They clock off at 9pm on a Friday – [11] <> Da karfe tara na dare ranar Juma'a suke tashi daga aiki, [12]

#: but their last email is logged at 3am. [13] <> amma kuma har karfe uku na dare suna duba wasikunsu na email. [14]

#: They take conference calls on holiday, [15] <> A ranar hutu ma suna taruka ta waya a kan harkokin aikinsu, [16]

#: wake up in cold sweats over looming deadlines – [17] <> ko tashi suka yi daga barci suna tunanin wa'adin wasu ayyukan da ke gabansu, [18]

#: even their sleep talk is peppered with business jargon. [19] <> kuma hatta irin surutan nan da mutum kan yi idan yana barci na aiki suke yi. [20]

#: Across the globe, [21] <> A fadin duniya [22]

#: a heady mix of individual ambitions, [23] <> burin mutane [24]

#: brutal organisational cultures [25] <> da masana'antu masu takurawa [26]

#: and the technology to make work accessible 24 hours a day [27] <> da fasahar yadda ma'aikaci zai samu damar yin aiki a duk tsawon saa'a 24, [28]

#: is contributing to a spiralling crisis of stress. [29] <> wato duk tsawon rana da dare na daga abububwan da ke sa mutane damuwa da fargaba a kan aiki. [30]

#: The American Institute of Stress estimates job stress costs the US economy about $300 billion in lost productivity every year. [31] <> Cibiyar binciken abubuwan da suka shafi damuwa ta Amurka, ta yi kiyasin cewa takurar aiki tana jawo wa Amurka asarar dala biliyan 300 a duk shekara. [32]

#: According to research by online travel company Expedia, [33] <> Wani bincike da kamfanin hada-hadar sufuri ta intanet, Expedia, [34]

#: just 53% of workers come back feeling rested after they’ve been on holiday. [35] <> ya yi ya gano cewa kashi 53 ne kawai cikin dari na ma'aikata suke jin wasai, babu gajiya a tare da su bayan hutu. [36]

#: In the UK there’s Saturday syndrome, [37] <> A Burtaniya akwai abin da ake kira larurar Asabar, [38]

#: the mysterious tendency of workers to fall ill in their free time – [39] <> wadda wani yanayi ne na yuwuwar ma'aikaci ya gamu da rashin lafiya a lokacin da ba ya aiki, [40]

#: thought to be the result of stress withdrawal. [41] <> abin da ake gani na faruwa ne a sanadiyyar daukar matakin magance gajiyar aiki. [42]

#: In the US there’s the 60-hour working week – [43] <> A Amurka akwai makon abin da ake kira makon aiki na saa'a 60, [44]

#: a habit known to double the risk of a heart attack. [45] <> dabi'ar da ake gani tana linka hadarin gamuwa da bugun zuciya. [46]

#: In Japan they’ve even coined a word for the problem; karoshi, or death by burnout. [47] <> A Japan har ma ana sanya wa matsalar suna inda ake kiranta da karoshi, ko mutuwa a sanadiyyar gajiyar aiki. [48]

#: For ordinary office workers like Samantha King, [49] <> Ga ma'aiakatan ofis irin su Samantha King, [50]

#: a project manager in the financial services industry in London, [51] <> wadda manaja ce a fannin harkokin kudi a Landan, [52]

#: even the act of kicking back has become stressful. [53] <> hatta zaman hutawa ma wahala ne a wurinta. [54]

#: “If you don’t have a Facebook status or Instagram post – hashtag doing this, hashtag doing that – if you stay away from social media for half a day, people are like ‘are you OK?’” [55] <> Ta ce, idan ba ka yi wani abu ba a shafinka na Facebook ko Instagram ko wani abu a shafukan sada zumunta na muhawara na intanet, mutane za su rika tambaya lafiya kuwa [56]

#: But for every moaning colleague struggling through Monday, there’s the high-powered hotshot who breezes in looking unreasonably fresh – [57] <> Za ka ga yayin da wani ma'aikaci ke fama da wahala da gajiyar aiki wani kuwa ko a jikinsa [58]

#: even with a much bigger workload. [59] <> duk kuwa da cewa ya ma fi wancan dayan tarin aiki a gabansa. [60]

#: Why is it that, while some people get ahead, others get sick? [61] <> Ko me ya sa haka? [62]

#: When you bring work-related stress home with you, [63] <> Idan ka bari gajiyar aikinka ta bika har gida, [64]

#: When you bring work-related stress home with you, [65] <> wato ka je gida kana ta tunani da yin wasu abubuwa da suka jibanci aikinka [66]

#: you’re keeping that physiological response activated [67] <> to kana cutar da kanka, [68]

#: says Jennifer Ragsdale, a psychologist at the University of Tulsa, Oklahoma. [69] <> in ji Jennifer Ragsdale,masaniya a kan tunanin dan'adam a jami'ar Tulsa, a Oklahoma da ke Amurka. [70]

#: For years, research has compared the [71] <> Tsawon shekaru masu nazari sun yi kokarin fayyace bambancin da ke tsakanin [72]

#: relative virtues of weekends [73] <> amfanin hutun ma'aikacin da ya yi karshen mako [74]

#: spent catching up on work [75] <> yana ta yin abubuwan da suka danganci aikinsa [76]

#: to those spent lying in a darkened room or going sailing. [77] <> da kuma wanda ya yi watsi da duk wani abu da ya shafi aikin ya je teku ya shakata, ko ya kwanta a daki kawai ya huta abinsa. [78]

#: But this might be missing the point, says Ragsdale. [79] <> Ragsdale ta ce, [80]

#: “Two people experiencing the same thing, [81] <> 'a nan mutane biyu ne ke cikin yanayi daya, [82]

#: they are going to react to it in different ways.” [83] <> amma kuma kowa da irin yadda zai yi a sakamakon hakan, wato martanin kowannensu zai zama daban. [84]

#: Bouncing back [85] <> Wartsakewa [86]

#: The subject of bouncing back from stress first piqued Ragsdale’s interest back in 2011, [87] <> Maganar wartsakewa daga gajiyar aiki ta fara daukar hankalin Ragsdale tun a shekarar 2011, [88]

#: when she noticed the recovery gap among her friends – [89] <> lokacin da ta lura da bambancin wartsakewar da ke tsakanin abokan aikinta. [90]

#: and she’s been striving to get to the bottom of it ever since. [91] <> Ta lura cewa yayin da wani zai dauki dan lokaci kadan ya wartsake daga gajiyar aiki wani kuwa zai dauki lokaci mai tsawo. Tun daga wannan lokacin ne ta fara kokarin gano yadda lamarin yake. [92]

#: For her study, 183 workers from various industries responded to online surveys [93] <> A nazarin da ta yi a kan ma'aikata 183 daga masana'antu daban-daban, [94]

#: on a Sunday evening [95] <> a ranar Lahadi da yamma [96]

#: detailing how they’d spent their weekends – [97] <> sun bayyana yadda suke hutunsu na karshen mako, [98]

#: and how they felt as a result. [99] <> da kuma yadda suke ji sakamakon hakan. [100]

#: Activities were categorised into two [101] <> Ta kasa abin da ma'aikatan ke yi a lokacin hutun gida biyu. [102]

#: either low effort (taking a shower) [103] <> Kashi daya abu maras wahala (kamar wanka a shaya) [104]

#: or work-related (personal paperwork, replying to emails). [105] <> dayan kuwa wanda ya danganci aikin ofis kamar amsa wasikun email [106]

#: Next, the same workers were tested [107] <> A gaba kuma sai aka jarraba su wadannan ma'aikatan [108]

#: to determine their emotional disposition. [109] <> domin sanin yanayin yadda za su ji. [110]

#: They were given a list of positive (enthusiastic, interested) [111] <> An ba su jerin abubuwan da za su sa su ji dadi [112]

#: and negative (distressed, upset) feelings, [113] <> da kuma wadanda za su bata musu rai, [114]

#: and asked to report how they’d usually feel. [115] <> aka kuma bukace su da su bayyana yadda suke ji. [116]

#: As you’d expect, [117] <> Kamar yadda za ka yi tsammani, [118]

#: the group with a positive outlook found it easier to detach from work stresses. [119] <> rukunin mutanen da suke da yanayi mai kyau sun fi wartsakewa daga damuwa ko gajiyar aiki cikin sauki. [120]

#: Those with high levels of “negative effect” – i.e. people with a tendency to feel angry and frustrated and see the worst in a situation – [121] <> Su kuwa masu yanayi na damuwa ko masu saurin fushi [122]

#: tended to find it difficult to unwind, [123] <> da wuya suke wartsakewa, [124]

#: whatever they did; [125] <> duk abin da suka yi, hankalinsu ba ya daukewa daga damuwar aikin nan. [126]

#: even mindless activities like watching TV didn’t take their minds off work, while preparing for the weekend ahead only made them feel more resentful. [127] <> Idan ma suna tunanin shiga sabon mako abin na kara ba su haushi saboda aikin da suke tunani za su shiga. [128]

#: But it’s a bit more complicated than that [129] <> Sai dai lamarin kusan ya fi yadda muke dauka sauki, [130]

#: because not everyone sits perfectly within one category or the other. [131] <> domin mutane suna da bambanci. [132]

#: Those who scored the highest on positive traits [133] <> Wadanda suka fi yin fice a bangaren rashin damuwa, [134]

#: struggled the most with “mastery” – the ability to view difficult tasks as something to be mastered [135] <> suna daukar duk wani kalubale ne a matsayin abin da za su lakanta har su yi nasara a kansa, [136]

#: rather than something to be avoided – if they were also prone to wallowing. [137] <> maimakon su dauke shi a matsayin wani abu da zai gagare su ko wanda ba za su iya maganinsa ba. [138]

#: Ragsdale puts this down to our innate negativity bias: [139] <> Ragsdale ta danganata wannan ga halittarmu ta kin da yake da wuya ko maras dadi, [140]

#: all things being equal, humans can’t help devoting more attention to experiences which are bleak and unpleasant. [141] <> domin shi mutum a karan kansa idan zai samu dama to zai kauce wa duk abin da ba zai ji dadinsa ba. [142]

#: “We all evaluate the situations we encounter very differently. [143] <> Ragsdale ta ce, dukkanninmu muna fassara yanayin da muka samu kanmu daidai da fahimtarmu wadda ba lalle ta zama daya ba. [144]

#: There’s no ‘one size fits all’ way to deal with stress,” says Ragsdale. [145] <> Babu wani tsari daya da za a ce ya dace da kowa wajen magance matsalar damuwa ko gajiya. [146]

#: According to business psychologist Jane Clarke, for some people, [147] <> Ga masaniyar tunanin dan'adam a kan harkokin aiki da kasuwanci Jane Clarke, [148]

#: even attempting to relax can be counter-productive. “Knowing they haven’t opened the post for two weeks and they have a lot of work to do, it would be more stressful for them to relax.” [149] <> kokarin hutawa ma takura ne ga aikinsu, domin tunanin cewa akwai aiki a gabansu na iya hana su sakin jikinsu su huta [150]

#: This is something Corrine Mills, a career coach based in London, can also relate to. [151] <> Haka ita ma Corrine Mills, kwararriya kan koyar da harkokin aiki, wadda ke Landan take gani. Ta ce, [152]

#: “Some people aren’t very good at sitting down in a darkened room – [153] <> 'wasu mutanen ba sa iya zama a daki cikin duhu kawai su huta, [154]

#: they need to do something active.” [155] <> sai sun fito sun yi wani abu na motsa jikinsu. [156]

#: Mills recommends taking up a hobby such as yoga, going for a run, [157] <> A nan Mills ta bayar da shawara yin wani abu kamar na motsa jiki, [158]

#: or simply making the time to visit the park – [159] <> ko kawai mutum ya fita tattaki zuwa wani gandun shakatawa, [160]

#: anything that will take your mind off work for a few minutes. [161] <> ko dai yin duk wani abu da zai dauke maka hankali daga aiki na 'yan wasu mintina. [162]

#: If you are one of these people with high “negative effect” tendencies who can’t unwind on the weekends, [163] <> Idan kana daga cikin irin mutanen da suke da matsalar kasa wartsakewa daga gajiya ko damuwar aiki a karshen mako, [164]

#: there are ways to change your mindset. [165] <> akwai yadda za ka iya sauya yanayinka, wato tunaninka. [166]

#: Since our experiences with recovery are down to attitude, [167] <> Tun da abin da ke sa mu wartsakewa ya shafi halayyarmu ne, [168]

#: not just activity, [169] <> ba wai wani aiki ba, [170]

#: there are ways to simply change the way you think. [171] <> akwai hanyoyin da za mu sauya yadda muke tunani. [172]

#: Ragsdale suggests [173] <> Ragsdale ta bayar da shawarar [174]

#: learning how to re-frame your thoughts positively – [175] <> koyon yadda mutum zai iya sauya tunaninsa ya zama mai kyau. [176]

#: actively trying to see the positive in their jobs [177] <> Mutum ya rika tunanin alheri a aikinsa [178]

#: rather than ruminating on the bad. [179] <> maimakon ya rika tunanin yadda ba ya jin dadin aikin ko kuma wahalar da ke tattare da aikin, abin da ke sa ya ji aikin ya dame shi. [180]

#: Several studies have found that [181] <> Nazarce-nazarce sun nuna cewa [182]

#: adopting this attitude [183] <> yin wannan dabara ta yin tunani mai kyau a kan aikinka, [184]

#: can reduce the risk of burnout [185] <> ka iya rage ma damuwa da gajiyar aikin, [186]

#: and foster greater initiative, creativity and cooperation after a six month period. [187] <> kuma hakan zai kara maka basira da cigaba da kuma hadin kai bayan wata shida. [188]

#: So if you succeed in changing your mindset and confine weekend stress to the history books, [189] <> Idan har ka yi nasarar sauya wannan dabi'a taka a game da aikinka, [190]

#: soon your greatest concern might be what to do with all your free time. [191] <> za ka ga ba da dadewa ba ka fara neman yadda ma za ka yi da lokacin hutun naka (ka rasa ma abin da za ka yi). [192]

#: Just don’t forget to turn up to work on Monday. [193] <> Amma fa kada ka manta cewa za ka je wurin aiki ranar Litinin. [194]

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