Adwennwen , anaa sɛnea yɛn nyinaa nim no, yɛ yɛn asetra fã. Nokwarem no, mmere bi wɔ hɔ a adwennwen bi betumi aboa yɛn ma yɛayɛ nneɛma na yɛatumi ayɛ nneɛma. Ɛtɔ mmere bi a, adwennwen a ɛtra so yɛ adebɔ mu ade wɔ asetra mu, te sɛ bere a yehyia yare a emu yɛ den, adwuma a yɛhwere, anaa abusua muni bi wu. Ɛyɛ ade a ɛfata sɛ wobɛte awerɛhow ne dadwen nka wɔ mmere a ɛte sɛɛ mu.
Nanso sɛ awerɛhow ne dadwen yi kyɛ bɛboro adapɛn kakraa bi, na sɛ afi ase rehaw wo fie nnwuma anaa w’adwuma a, ɛnde akyinnye biara nni ho sɛ kɔ wo duruyɛfo nkyɛn na wo ne no nkasa. Afei oduruyɛfo no ne wo bɛkasa na wasi ayaresa a wuhia, te sɛ afotu (ayaresa) anaa, sɛ ɛho hia a, nnuru ho gyinae.
Nneɛma atitiriw a wubetumi ayɛ de adi adwennwen so ansa na ayɛ kɛse
Ansa na yɛbɛma adwennwen aba yɛn tirim na yɛadan ɔhaw kɛse no, nneɛma pii wɔ hɔ a yebetumi asua de adi yɛn ho so. Sɛ wode saa afotu nketenkete yi ka w’asetra ho a, wubetumi adi adwennwen so akodu baabi.
- Nya adwempa: Bɔ mmɔden sɛ wubehu nneɛma pa wɔ biribiara mu. Sɛ ɔhaw ahorow sɔre a, fa yɛ wo ho sɛ wubesusuw sɛ, "Mɛyɛ dɛn agyina eyi ano?" mmom sen sɛ "Dɛn nti na eyi reto me?"
- Gye nneɛma a wuntumi nni so no tom: Nneɛma bi wɔ hɔ a yentumi nni so. Susuw nneɛma te sɛ kar a ɛwɔ kwan so, afoforo nneyɛe ho. Saa nneɛma yi ho dadwen bɛma w’adwennwen ayɛ kɛse. Enti, si w'adwene sɛ "Me ntumi nsakra eyi."
- Ka w’adwene: Sɛ́ anka wobɛka wo nkate ne w’adwene wɔ abufuw anaa nteɛm so no, sua sɛ wobɛda no adi brɛoo na emu ada hɔ. Sɛ nhwɛso no, sɛ obi ma wo adwuma bi a wuntumi nyɛ, sɛ́ anka wo bo befuw na waka sɛ, "Ɔhaw bɛn ara ni, worema me biribiara!", wubetumi akwati ɔhaw pii a ɛho nhia denam brɛoo a wobɛka sɛ, "Mepa wo kyɛw, mewɔ adagyew dodo dedaw sɛ mɛfa eyi so."
- Di wo bere ho dwuma yiye: Kyerɛw wo da biara da nnwuma nnidiso nnidiso. Fa nneɛma a ɛho hia paa no di kan. Eyi betumi aboa wo ma woayi atenka a ɛne sɛ "Me nni adagyew koraa, minni bere nyɛ hwee" no afi hɔ.
- Fa di dwuma sɛ wobɛka ‘dabi’: Wɔ yɛn amammerɛ mu no, ɛtɔ mmere bi a ‘dabi’ a wobɛka no yɛ den. Nanso nsuro sɛ wobɛka sɛ ‘dabi’ wɔ adesrɛ bi a ɛde nhyɛso ba wo so dodo no ho.
- Nya bere ma biribi a wode gye w’ani: Nya bere kakra da biara fa yɛ biribi a w’ani gye ho. Ebetumi ayɛ nhoma akenkan, nnwom a wotie, turoyɛ, anaa mfoniniyɛ.
- Nsaden,Twe wo ho fi nnubɔne ho : Mfa nsa, sigaret, anaa nnubɔne afoforo so nyɛ adwennwen ano aduru. Bere a ebia ɛbɛyɛ te sɛ nea worenya ahotɔ bere tiaa bi no, ɛbɛma wo nipadua no adwennwen kɛse.
- Nya bere ne w’adɔfo: Wo ne w’adamfo anaa w’abusua muni bi a wowɔ ne mu ahotoso nka wo haw ho asɛm. Nnipa ntam abusuabɔ yɛ akwan a eye sen biara a wɔfa so tew adwennwen so no mu biako.
Sɔ asetra mu nsakrae ahorow yi hwɛ
Afei ma yɛnhwɛ nneɛma atitiriw bi a wubetumi de aka w’asetra kwan ho de adi adwennwen ho dwuma.
1. Apɔw-mu-teɛteɛ
Mfaso titiriw biako a ɛwɔ apɔw-mu-teɛteɛ so ne sɛ wobɛda yiye anadwo . Sɛ woda yiye a, ɛkyerɛ sɛ wutumi di adwennwen ho dwuma kɛse. Nhwehwɛmu ada no adi sɛ nnipa a wɔteɛteɛ wɔn apɔw mu no nya nna a ɛyɛ brɛoo a ɛyɛ nna a emu dɔ a ɛsiesie amemene ne nipadua no yiye . Nanso ma ɛntra w’adwenem sɛ apɔw-mu-teɛteɛ a ɛbɛn ansa na wɔada no betumi asɛe nna ama nnipa binom.
Afei nso, sɛ yɛteɛteɛ yɛn apɔw mu a, yɛn nipadua no yi nkwaadɔm te sɛ endorphins ne endocannabinoids . Eyinom yɛ abɔde mu nnuru a ɛma ɛyaw ano brɛ ase, ɛma nna yɛ kɛse, na ɛma adwene no dwo. Saa hormone ahorow yi nso na ɛma "runner's high" a nnipa binom nya wɔ mmirikatu tenten akyi no ba.
| Apɔw-mu-teɛteɛ a ɛnyɛ den a ɛboa ma adwennwen so tew | |
|---|---|
| - Retu mmirika | - Sakretwie |
| - Reboro nsuo | - a ewo aerobics |
| - a wosaw | - a Nantew a Ɛyɛ Ntɛmntɛm |
Wowɔ apɔw -mu-teɛteɛ a ɛyɛ soronko.Sɛ wunni bere a, hwehwɛ akwan a wobɛfa so ayɛ nnam wɔ w’adwuma da no mu. Sɛ nhwɛso no, fa wo sakre kɔ sotɔɔ mu, fa antweri no so mmom sen sɛ wobɛfa elevator no, anaa fa wo kar si akyirikyiri na nantew.
2. Aduan pa a wodi
Mfaso a ɛwɔ aduan pa a ahoɔden wom so no nyɛ honam fam nko, na mmom ɛho hia kɛse ma adwenemyare nso. Aduan a ɛkari pɛ betumi atew nkɛntɛnso a adwennwen de ba no so, ahyɛ nipadua no mu tumi a ɛko tia nyarewa no mu den, na asiw mogya mmoroso so. Nnuan a asikre ne srade pii wom te sɛ nnuan a wɔmfa nhyehyɛ mu no yɛ nea ɛne eyi bɔ abira koraa. Ɛyɛ ade a ɛfata nso sɛ w’ani begye saa nnuan yi ho bere a woayɛ basaa no.
Enti, fa aduan a carbohydrates a ɛyɛ den pii wom (ɛmo, aburow a ɛyɛ bruu, oats), protein a ɛnyɛ den (mpataa, akokɔ, nkesua, nnuaba), ne srade pa te sɛ omega-3 yɛ wo su.
Nnuan a nnuru a ekum ɔyare mmoawa pii wom nso ho hia yiye. Wɔboa ma wɔbɔ yɛn nipadua mu nkwammoaa ho ban fi ɔsɛe a adwennwen a ɛtra hɔ kyɛ de ba no ho. Nnuaba, nhabannuru, nhabannuru, ne nnuhuam (ginger, turmeric) te sɛ eyinom dɔɔso.
| Aduannuru a ɛtew adwennwen so | Aduan a ɛwɔ hɔ (nhwɛso) . |
|---|---|
| Vitamin C a ɛwɔ nipadua no mu | Guava, borɔdɔma, lime, papaya, ɛmo |
| Magnesium a wɔde yɛ adwuma | Spinach, banana, akutu aba, almond |
| Omega-3 srade a ɛwɔ nipadua no mu | Mpataa a srade wom te sɛ salmon, tuna, mackerel, walnuts, flax aba |
3. Da yiye
Nneɛma bɔne titiriw biako a efi adwennwen mu ba ne nna a wontumi nna. Sɛ anyɛ yiye koraa no, ɛyɛ den ma wo sɛ wobɛda nnansa dapɛn biara bɛboro asram abiɛsa a, ebia wobɛda . Dodow a woda pii no, dodow no ara na wunya adwennwen, na dodow a wunya adwennwen no, dodow no ara na wohwere nna. Ɛte sɛ kyinhyia.
Suban ahorow bi a ɛboa ma woda yiye ni:
- Apɔw-mu-teɛteɛ da biara da.
- Fa wo ho hyɛ owia hann mu awiabere.
- Kwati sɛ wobɛnom nsa ne caffeine (tii, kɔfe) a ɛbɛn bere a wobɛda.
- Fa yɛ wo su sɛ wobɛda bere koro mu da biara na woasɔre bere koro mu.
- Gyae wo fon, tablɛt, anaa TV a wode bedi dwuma anyɛ yiye koraa no dɔnhwerew fã ansa na woada.
- Yɛ biribi a ɛma obi dwo, te sɛ nsusuwii, ansa na woada.
4. Akwan a Wɔfa so Gye Ahomegye
- Yoga: Eyi yɛ apɔw-mu-teɛteɛ ne nsusuwii nyinaa. Yoga tebea a ɛyɛ brɛoo, ɛtrɛw, na ɛhome kɔ akyiri no ye ma adwennwen a ɛso tew.
- Adwendwene: Sɛ wode w’adwene sua ade na wode w’adwene si biribi so a, ebetumi aboa ma adwennwen ne dadwen so atew.
- Ɔhome a Ɛyɛ Den: Eyi yɛ apɔw-mu-teɛteɛ a ɛnyɛ den a wubetumi ayɛ wɔ baabiara, bere biara. Tena ase yiye, fa wo nsa biako to wo yafunu so na fa biako nso to wo moma so. Fa wo hwene mu home denneennen. Ɛsɛ sɛ wote nka sɛ wo yafunu reforo sen wo moma so. Afei yi mframa fi mu nkakrankakra. Sɛ woyɛ eyi mpɛn kakraa bi a, ɛbɛboa wo ma wo bo adwo.
- Biofeedback: Eyi yɛ ɔkwan a wɔfa so sa yare a oduruyɛfo titiriw bi yɛ. Wɔde nneɛma a ɛma wohu ade bata nipadua no ho na ama woatumi ahwɛ sɛnea wo koma bɔ ne wo mogya mmoroso sesa bere a adwennwen reba no. Wɔnam eyi so tete wo sɛ wubedi nsakrae ahorow yi so.
- Ɔserew Ayaresa: Sɛ yɛserew a, yɛn nipadua nya mframa pa pii. Ɛma hormone ahorow a ɛma yɛn ani gye. Enti tie asɛm bi a ɛyɛ serew, hwɛ aseresɛm sini, na wo ne wo nnamfo serew.
- Ɔkasa mu Ayaresa: Ɛtɔ mmere bi a, sɛ wo ne adwene ho ɔbenfo anaa ɔfotufo bɛkasa a, ebetumi aboa wo kɛse. Akwan te sɛ Cognitive Behavioral Therapy (CBT) betumi aboa wo ma woasesa w’adwene a ɛnteɛ.
Nkrasɛm a Wɔde Kɔ Fie
- Ɛyɛ ade a ɛfata sɛ wubenya adwennwen bi, nanso sɛ ɛkɔ so kyɛ na ɛtwetwe da biara da dwumadi ahorow a, akyinnye biara nni ho sɛ ɛyɛ biribi a ɛsɛ sɛ wohwɛ so yiye.
- Sɛ wuntumi nnyina w’adwennwen ano a, ntwentwɛn wo nan ase sɛ wo ne oduruyɛfo bɛkasa.
- Apɔw-mu-teɛteɛ, aduan a ɛkari pɛ, ne nna a ɛfata ne akode a tumi wom sen biara a wɔde ko tia adwennwen.
- Fa akwan a ɛnyɛ den a wɔfa so ma obi dwo di dwuma da mũ no nyinaa, te sɛ ahome a emu dɔ.
- Mma wo nkutoo nnhu amane, ka wo nkate kyerɛ w’abusua ne wo nnamfo.
- Mfa nsa anaa nnubɔne nni dwuma sɛ adwennwen ano aduru da. Ɛbɛma tebea no asɛe kɛse.
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