So wo nso wote nka sɛ woayɛ basaa? Sɔ saa nneɛma yi hwɛ na ka ‘Bye’ ma adwennwen (Stress Management & Relaxation Techniques) .

So woabrɛ esiane adwuma a wobɛyɛ da mũ nyinaa nti? Anaasɛ wote nka sɛ ɔhaw ahorow ahyɛ wo so wɔ fie, adwumam, anaa sika mu? Yɛn nyinaa nya adwennwen wɔ yɛn asetra mu bere bi. Ɛyɛ ade a ɛyɛ daa yiye. Nneɛma nketenkete mpo te sɛ nnipadɔm anaa kar a ɛkyere so wɔ kwan so bere a wokɔ kurow mu kɔtotɔ nneɛma bi no betumi de adwennwen aba yɛn so. Nanso sɛ eyi kɔ so, kyerɛ sɛ, sɛ wɔanhyɛ so a, ɛnyɛ papa mma yɛn nipadua ne yɛn adwene nyinaa. Enti ɛnnɛ, momma yɛnka akwan a ɛnyɛ den a yɛbɛfa so atew adesoa a ɛda adwene no so yi so na yɛagye yɛn ahome ho asɛm.

Enti, dɛn ne saa adwennwen yi?

Sɛ yɛbɛka no tiawa a, adwennwen ne ɔkwan a yɛn amemene ne yɛn nipadua fa so yɛ nsɛnnennen a yehyia wɔ yɛn asetra mu no ho dwuma. Fa no sɛ wonam abɔnten so na ɔkraman bi huruw mpofirim. Wo koma bɔ kɔ soro, wo nipadua fifiri, na wo ntini mu yɛ den. Yɛfrɛ eyi "ko anaa guankɔbea" mmuae . Eyi kyerɛ sɛ yɛn nipadua siesie ne ho sɛ ebehyia asiane a ɛreba no (ako) anaasɛ ebeguan (guan).

Mfomso biara nni bere tiaa mu adwennwen a ɛte sɛɛ ho. Nokwarem no, ɛho hia na ama yɛatumi atra ase. Asɛnnennen kakra, nhyɛso kakra, boa ma yɛkɔ so nya ahoɔden.

Enti, ɛho hia paa sɛ wuhu akwan a wobɛfa so agye w’ahome bere a wote nhyɛso a ɛte sɛɛ nka no.

Akwan a Wɔfa so Gye Ahomegye

Nea eye sen biara ne sɛ, akwan pii wɔ hɔ a yebetumi afa so ayɛ eyi. Ɛnyɛ obiara na obehu sɛ ɔkwan koro no ara fata wɔn. Bere a ɔkwan biako yɛ adwuma yiye ma nnipa binom no, ɔkwan foforo betumi ayɛ adwuma yiye ama afoforo. Enti wubetumi apaw ɔkwan bi a ɛnyɛ den mma wo na w’ani gye ho na wode adi dwuma. Ma yɛnhwɛ akwan titiriw no mu kakraa bi.

1. Apɔw-mu-teɛteɛ a Wɔhome a Ɛkɔ Mu

Eyi ne ɔkwan a ɛyɛ mmerɛw na ɛyɛ ntɛm sen biara a wobɛfa so ayɛ . Efisɛ wunhia biribi foforo biara, wo home ara kwa. Wubetumi ayɛ wɔ baabiara, bere biara.

• Nea edi kan no, tena baabi a ɛhɔ yɛ dinn, tena nkongua so anaasɛ da mpa so.
• Ka w’ani.
• Afei fa wo hwene mu home brɛoo na emu dɔ. Bere a worehome no, wo yafunu bɛtrɛw.Fa no sɛ ɛrehuru.
• Afei fa w’ano anaa wo hwene mu home nkakrankakra.

Ɔkwan bi wɔ hɔ a agye din a wɔfrɛ no 4-7-8 kwan .

• Hom kɔ mu simma 4 .
• Kura wo home mu simma 7 .
• Hom brɛoo simma 8 .

Sɛ woyɛ eyi mpɛn kakraa bi wie a, wobɛte nka sɛ w’adwene adwo na wo koma bɔ asan ayɛ sɛnea na ɛsɛ.

2. Adwene mu Nsusuwii

Eyi yɛ ɔkwan a akyɛ paa a wɔfa so dwennwen nneɛma ho. Nea ɛka ho ne sɛ wobɛma w'adwene akɔ mprempren bere no so . Ɛne sɛ, sɛ wobɛhwɛ nkate horow a ɛwɔ wo nipadua mu, nsusuwii ahorow a ɛba w’adwene mu, ne nneɛma a ɛrekɔ so wɔ wo ho no ara kwa, a wunni atɛn.

Ɛyɛ ade a ɛfata sɛ w’adwene kyinkyin na edwen nneɛma ho. Sɛ ɛba saa a, sɛ́ anka wubesusuw sɛ, "Oo, mintumi nnwen ho" no, fa nkakrankakra san fa w'adwene si wo home so. Eyi te sɛ nea wotete w’amemene. Ɛbɛyɛ den kakra wɔ adapɛn abien a edi kan no mu, nanso sɛ wode yɛ wo su pɛ a, wubetumi ayɛ no yiye.

3. Ntini a Ɛma Ahomegye a Ɛkɔ Anim

Wɔ saa kwan yi so no, yɛhyɛ da kyekye ntini akuw a ɛwɔ yɛn nipadua mu no mu mmiako mmiako, na afei yɛma ɛyɛ mmerɛw koraa.

• Da baabi a ɛhɔ yɛ dinn.
• Gwe ahome kakra.
• Afei fa w’adwene si wo nansoaa so. Mia wɔn denneennen na kura mu bɛyɛ sikɔne 5.
• Afei gye w’ahome koraa na kura mu bɛyɛ sikɔne 30. Te ahomegye no nka yiye.
• Afei, yɛ eyi ma ntini kuw biara, na fa nipadua no kɔ soro, te sɛ nan ase, asen, asen, yafunu, moma so, abasa, kɔn, ne anim.

Sɛ woyɛ eyi a, wobɛte nka sɛ nhyɛso a ɛwɔ wo nipadua mu no so atew kɛse.

Nea ɛho hia: Sɛ wotaa yɛ wo ntini mu yare, wopirapira kɛse, anaa wote ɛyaw a enni sabea a, hwɛ hu sɛ wo ne wo duruyɛfo bɛkasa ansa na woayɛ apɔw-mu-teɛteɛ yi.

4. Mfonini anaa Mfonini a Wɔde Kyerɛkyerɛ

Eyi yɛ ɔkwan a ɛyɛ fɛ yiye. Nea ɛkɔ so wɔ ha ne sɛ wode w’adwene tumi ma w’adwene dwo.

Fa no sɛ wote akongua so, na worehwɛ tii turo fɛfɛ bi a ɛwɔ Nuwara Eliya. Mframa a ɛyɛ nwini bɔ wo nipadua no brɛoo. Wote nnomaa a wɔrebɔ gyegyeegye. The scent of tea leaves wafts in. Fa wo nkatede nyinaa nya osuahu no mu osuahu. Fa w’adwene kɔ saa beae a asomdwoe wɔ no. Wubetumi asusuw beae biara a asomdwoe wɔ a w’ani gye ho (mpoano fɛfɛ, bepɔw atifi, asɔredan adiwo). Bere bi akyi no, wobɛte nka sɛ w’adwennwen so atew.

5. Yoga ne Tai Chi

Nneɛma abien no nyinaa yɛ apɔw-mu-teɛteɛ akwan a adi mfe mpempem pii a ɛma nipadua ne adwene mu yiyedi nyinaa. Wɔka nipadua no kankan brɛoo, ntrɛwmu, ne ahome a emu dɔ bom.

• Yoga: 1.1.Nea ɛka eyi ho ne sɛ wobɛtra gyinabea ahorow mu na wode w’adwene asi wo home so.
• Tai Chi: Ɛte sɛ asaw a wɔsaw brɛoo. Wokɔ brɛoo paa fi tebea biako mu kɔ foforo mu.

Akwan abien yi nyinaa ma mogya mmoroso so tew, ɛma wotumi yɛ nsakrae, na ɛma obi ho dwo no. Sɛ wopɛ sɛ wufi yoga ase a, ɛbɛyɛ papa sɛ wusua mfitiase tebea horow no wɔ ɔkyerɛkyerɛfo a ne ho akokwaw akwankyerɛ ase.

Akwan afoforo a mfaso wɔ so

Wɔ akwan titiriw yi akyi no, nneɛma afoforo pii wɔ hɔ a wubetumi asɔ ahwɛ. Eyinom mu pii botae ne sɛ ɛbɛboa wo ma wode w’adwene asi wo nipadua so, adi nneɛma te sɛ mogya mmoroso so, na wo yiyedi atu mpɔn.

Bere a akwan yi mu dodow no ara yɛ nea asiane biara nni ho ma nnipa a wɔwɔ apɔwmuden no, ɛtɔ mmere bi a wɔabɔ nneɛma bɔne a efi mu ba (te sɛ mogya mmoroso a ɛkɔ soro, nsusuwii bɔne) ho amanneɛ. Enti, ɛbɛyɛ papa sɛ wo ne wo duruyɛfo bɛkasa na wapaw ɔkwan a ɛfata wo, titiriw sɛ wowɔ akwahosan ho haw afoforo a.