bbchausa verticals/069 writing about pain

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#: The puzzling way that writing heals the body [1] <> Ka san rubutu na sa ciwo saurin warkewa? [2]

#: Can writing about pain and secret feelings really help boost your body’s immune system? [3] <> Shin idan mutum ya yi rubutu a kan wani rashin lafiya ko wani rauni ko matsala da ke damunsa, hakan zai iya taimaka masa ya samu sauki? [4]

#: BBC Future investigates. [5] <> BBC ta gudanar da bincike a kan hakan. [6]

#: N/A [7] <> Ga abin da Claudia Hammond ta gano. [8]

#: In 1986 the psychology professor James Pennebaker discovered something extraordinary, [9] <> A shekarar 1986 James Pennebaker, farfesa a fannin tunanin dan adam ya gano wani gagarumin abu a fannin ilimi, [10]

#: something which would inspire a generation of researchers to conduct several hundred studies. [11] <> wanda zai iya tayar da masu bincike na nan gaba tsaye domin su gudanar da daruruwan nazari ko bincike. [12]

#: He asked students to spend 15 minutes writing about the biggest trauma of their lives [13] <> Malamin ya bukaci dalibansa su dauki minti 15 suna rubutu a kan babban raunin da suka taba ji, [14]

#: or, if they hadn’t experienced a trauma, their most difficult time. [15] <> in kuma ba su da wannan, to su yi rubutu a kan mawuyacin halin da suka taba shiga. [16]

#: They were told to let go and to include their deepest thoughts, [17] <> An bukace su da su saki jiki su rubutu komai, [18]

#: even if they had never shared these thoughts before. [19] <> dangane da lamarin ko da kuwa ba su taba fada wa kowa abin ba a baya. [20]

#: Four days running they did the same thing. It wasn’t easy. [21] <> Haka farfesa ya sa su suka rika yi tsawon kwana hudu suna yin abu daya. Wannan ba abu ne mai sauki ba. [22]

#: Pennebaker told me that roughly one in 20 students [23] <> Pennebaker ya gaya min cewa kusan dalibai 20 [24]

#: would end up crying, [25] <> sukan karke da kuka idan suna rubutun saboda tunanin abin da ya faru da su, [26]

#: but when asked whether they wanted to continue they always did. [27] <> amma kuma idan an tambaye su ko za su iya ci gaba da rubutun, a ko da yaushe suna ci gaba da rubutun. [28]

#: Meanwhile a control group spent the same number of sessions writing a description of [29] <> A daya bangaren kuma sai aka ware wasu daliban aka sa su su yi rubutu a kan wani abin na daban, [30]

#: something neutral such a tree or their dorm room. [31] <> ba mai tayar da hankali ba, kamar wata bishiya ko dakin kwanansu na makaranta. [32]

#: Then he waited for six months while monitoring how often the students visited the health centre. [33] <> Daga nan sai malamin jami'ar ya jira wata shida yana sa ido kan yadda daliban suke zuwa asibiti (sau nawa suke zuwa). [34]

#: The day he saw the results, [35] <> Ranar da ya ga sakamakon, [36]

#: he left the lab, [37] <> daga nan ya fita daga dakin binciken, [38]

#: walked to his friend who was waiting for him in a car and told him he’d found something big. [39] <> ya je wurin wani abokinsa da yake jiransa a cikin mota ya gaya masa babban abin da ya gano. [40]

#: Remarkably, the students who had written about their secret feelings [41] <> Abin da ya gano shi ne, daliban da suka yi rubutu a kan wannan sirri nasu, na abin da yake damunsu a rai, [42]

#: had made significantly fewer trips to the doctor in the subsequent months. [43] <> sun rage zuwa wurin likita a cikin watannin da suka biyo baya. [44]

#: Ever since, the field psychoneuroimmunology has been exploring the link between what’s now known as expressive writing, [45] <> Tun daga wannan lokacin ne aka fara zurfafa nazari a kan alakar abin da a yanzu aka bayyana rubutun bayyana halin da mutum yake ciki, [46]

#: and the functioning of the immune system. [47] <> da kuma garkuwar jiki. [48]

#: The studies that followed [49] <> Nazarce-nazarcen da suka biyo baya, [50]

#: examined the effect of expressive writing on everything [51] <> sun duba irin tasirin da irin wannan rubutu ke yi a kan komai [52]

#: from asthma [53] <> kama daga cutar matsalar numfashi (asthma), [54]

#: and arthritis to breast cancer [55] <> zuwa cutar daji ta nono, [56]

#: and migraines. [57] <> zuwa ciwon kai na bari daya da sauransu. [58]

#: In a small study conducted in Kansas, for example, [59] <> A wani dan karamin nazari da aka yi a Kansas, [60]

#: it was found that women with breast cancer experienced fewer troublesome symptoms and went for fewer cancer-related appointments in the months [61] <> an gano cewa mata masu cutar daji ta mama sun rage zuwa wajen likita saboda larurarsu ta ragu ta cutar watanni, [62]

#: after doing expressive writing. [63] <> bayan da suka yi irin wannan rubutu na bayyana abin da ke damunsu. [64]

#: But it doesn’t always work. A meta-analysis by Joanne Fratarolli from the University of California Riverside does demonstrate an effect overall, but a small one. Nevertheless, for an intervention that is free and beneficial, that’s a benefit worth having. Some studies have had disappointing results, but there is one area where the findings are more consistent and that is in the healing of wounds. [65] <> Ko da yake ba a ko da yaushe ba ne wannan sakamako yake kasancewa, amma dai a mafi yawan lokaci yana tabbata musamman a kan abin da ya shafi warkewar rauni. [66]

#: What does the act of committing words to paper do? [67] <> To me zai sa a ce rubutu kawai a takarda zai sa mutum ya samu saukin rauni ko abin da yake damunsa? [68]

#: Initially it was assumed this simply happened through catharsis, that people felt better because they’d let out their pent-up feelings. [69] <> Da farko an dauka irin abun nan ne na cewa idan mutum ya furta damuwarsa sai wannan damuwar ta ragu, kamar wanda wani abu ya dame shi yake kuka, idan ya yi wannan kuka sai damuwar ta ragu ko ma ya samu waraka. [70]

#: But then Pennebaker began looking in detail at the language people used in their writing. [71] <> To amma sai Pennebaker ya fara da nazarin irin kalmomin da mutane suke amfani da su a rubutun nasu. [72]

#: He found that the types of words people used [73] <> Malamin ya gano cewa irin kalmomin da mutane suke amfani da su, [74]

#: changed over the course of the four sessions. [75] <> sun sauya a cikin lokutan nan hudu da suka rika yin rubutun, su yi su kara yi. [76]

#: Those whose wounds healed the fastest began by using the word “I” a lot, [77] <> Wadanda ciwon nasu ya yi saurin warkewa sun fara amfani da kalmar Ni da yawa, [78]

#: but in later sessions moved on to saying “he” or “she” more often, [79] <> amma a zagaye na gaba sai suka koma amfani da kalmar shi ko ita [80]

#: suggesting they were looking at the event from other perspectives. [81] <> abin da ke nuna suna kallon matsalar daga wani bangare. [82]

#: They also used words like “because”, implying they were making sense of the events and putting them into a narrative. [83] <> Haka kuma sun rika amfani da kalmomi kamar saboda abin da ke nuna sun fara fahimtar abin da ke nufin sun fara ankara da abin da suke yi, saboda haka sai suke gabatar da shi kamar a matsayin labari. [84]

#: So Pennebaker believes that the simple act of labelling your feelings and putting them into a story [85] <> Daga nan ne sai Pennebaker ya fahimci cewa kawai rubuta abin da ke damunka kamar kana bayar da labari, [86]

#: is somehow affecting the immune system. [87] <> hakan yana tasiri a garkuwar jikinka. [88]

#: After the first day of writing most people say that churning up the past has made them feel worse. [89] <> Bayan ranar farko ta rubutun yawancin mutane sun ce tuno musu baya ya sa sun ma fi jin zafin abin fiye da yadda suka ji da farko. [90]

#: Does the stress cause people to release stress hormones such as cortisol, [91] <> To wannan damuwa na sa jikin mutum ya rika samar da kwayoyin halitta na yaye damuwa ta dan lokaci kenan, [92]

#: which are beneficial in the short-term and could enhance the immune system? [93] <> wanda hakan kenan yake kara karfafa garkuwar jikin? [94]

#: Or is it the improvement in mood after several days of writing that brings the benefits for immunity? [95] <> Ko kuma samun sauki ko raguwar damuwar ne bayan rubutun na kwanaki hakan ke kawo wa mutum amfanin garkuwar jiki? [96]

#: So far, no one knows. [97] <> Ya zuwa yanzu dai ba wanda ya san komai a kai. [98]

#: The writing could work after you're wounded [99] <> Rubutun zai iya tasiri bayan an ji maka raunin, [100]

#: - such as when you're healing after surgery [101] <> kamar bayan an yi maka tiyata [102]

#: But now new research from New Zealand suggests it’s not essential to do the writing before you are wounded. [103] <> Yanzu kuma wani sabon bincike da aka yi a New Zealand ya nuna cewa ba lalle ba ne ka yi rubutun kafin ka ji raunin. [104]

#: It can work just as well if you do the writing afterwards. [105] <> Ko da daga baya ne ka yi rubutun tsarin zai yi aiki. [106]

#: This opens up the possibility of using expressive writing not just when surgery is planned, [107] <> Wannan na nufin kenan mai yuwuwa wannan rubutu da kake yi kan abin da ke damunka, ba wai sai kawai za a yi maka tiyata ba, [108]

#: but for real-life injuries which of course we can’t predict. [109] <> ko da a rauni da mutum kan iya ji na yau da kullum zai iya yin aiki, wato dai mutum zai ji sauki da wuri. [110]

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