Sɛ wuhu awerɛhosɛm bi wɔ TV so a, nusu gu w’ani da? Sɛ wo kunu werɛ fi biribi ketewaa bi a, wote awerɛhow ne ankonam saa? Anaasɛ ɛtɔ mmere bi a wusu a ntease biara nnim? Sɛ woyɛ ɛna a onyinsɛn a, ebia wunim osuahu ahorow yi. Mpɛn pii no, ɛnyɛ wo nkutoo na wowɔ. Eyi yɛ tebea a ɛtaa ba a ɛnanom pii hyia bere a wɔyem . Enti ɛnnɛ, momma yɛnka nea enti a eyi ba, sɛ ebia ɛyɛ ade a ɛfata, ne sɛnea yebedi saa nkate yi ho dwuma.
Dɛn nti na mete nka saa bere a manyinsɛn no?
Nneɛma atitiriw abien nti na ɛte saa. Biako ne nkwaadɔm mu nsakrae a ɛrekɔ so wɔ wo nipadua mu no. Ɔfoforo no ne nkate fam adesoa kɛse a ɛde ka w’asetra ho no.
Sɛ yɛbɛka no tiawa a, sɛ wunyinsɛn a, wo nipadua no fa nsakrae pii mu de hwɛ wo ba no. Nea ɛbɛboa eyi no, nkwaadɔm a wɔfrɛ no estrogen ne progesterone kɔ soro ntɛmntɛm. Saa nkwaadɔm yi ho hia ma akokoaa no nyin na ɛboa ma wusiesie wo nipadua ma awo. Nanso ɔfã foforo nso wɔ saa hormone ahorow yi ho. Wɔka nnuru a ɛwɔ w’amemene mu a ɛhwɛ nkate so (neurotransmitters) nso. Eyi nti na ebia wobɛte awerɛhow nka wɔ nneɛma nketenkete ho, wo bo fuw ntɛm, anaasɛ w’ani begye kɛse no.
Ade a ɛto so abien ne sɛ akokoaa a wobɛwo no yɛ asetra mu nsakrae kɛse. Nneɛma pii na ɛretu mmirika wɔ w’adwene mu, te sɛ asɛyɛde a ɛne sɛ wobɛyɛ ɛna, anidaso ne ebia daakye ho suro kakra, awo ho anigye a wowɔ , sikasɛm ho nsusuwii. Sɛ eyinom nyinaa bom a, ɛyɛ ade a ɛfata sɛ wobɛte nhyɛso kakra nka w’adwene. Enti sɛ eyinom nyinaa bom a, wufi ase su a ntease biara nnim.
Kae sɛ, sɛ́ wubenya nkate bere a wonyinsɛn no nyɛ mmerɛwyɛ. Ɛyɛ nsakrae a ɛyɛ nwonwa a wo nipadua refa mu no fã a efi awosu mu.
So eyi yɛ ade a ɛfata? Anaasɛ ɛyɛ biribi a ɛsɛ sɛ ɛhaw yɛn ho?
Eyi yɛ ade a ɛfata koraa wɔ nsɛm dodow no ara mu. Ɛtaa ba titiriw sɛ wubenya saa nkate horow yi wɔ nyinsɛn no asram abiɛsa a edi kan, ɔsram abiɛsa a edi kan no mu , bere a saa nkwaadɔm mu nsakrae yi dɔɔso sen biara no. Ɛnanom binom nso betumi anya saa nkate horow yi bere a wɔrebɛn awo no.
Nanso, biribi wɔ hɔ a ɛsɛ sɛ yɛhwɛ yiye wɔ ho. Sɛ saa awerɛhow nkate horow yi te sɛ su a wubesu kwa no ano abrɛ ase bere tiaa bi akyi, na ɛkɔ so bɛboro adapɛn abien , na ɛka wo da biara da dwumadi nso.Sɛ ɛka wo kodu baabi a wuntumi nyɛ biribiara (sɛ nhwɛso no, adidi, aguare, adwuma a wobɛkɔ) a, ebetumi ayɛ tebea bi a emu yɛ den te sɛ adwenemhaw ho sɛnkyerɛnne .
Bere bɛn na ɛsɛ sɛ wohwehwɛ aduruyɛ mu afotu?
Ɛho hia sɛ wohu nsonsonoe a ɛda adwene mu nsakrae a ɛfata ne adwenemhaw ntam. Sɛ wowɔ sɛnkyerɛnne a edidi so yi mu biako anaa nea ɛboro saa bɛboro adapɛn abien a, kɔ wo duruyɛfo nkyɛn ntɛm ara . Mma w’ani nnwu anaa w’ani nnwu wɔ ho. Eyi ho hia ma wo ne wo ba no.
| Kɔkɔbɔ Nsɛnkyerɛnne a Ɛkyerɛ Adwenemhaw | |
|---|---|
| Dae ho haw ahorow | Sɛ obi ntumi nna anadwo anaasɛ ɔbɛte nka sɛ wada na ɔda boro so da mũ no nyinaa. |
| Nsakrae a ɛba wɔ aduan mu | Aduan ho akɔnnɔ a ɛyera anaasɛ ɔpɛ a ɔwɔ sɛ obedidi boro so. |
| Ɛyɛ den sɛ wode w’adwene besi biribi so | Nneɛma nketenkete mpo a wontumi nkae, ɛyɛ den sɛ wobesi gyinae. |
| Nneɛma a kan no na w’ani gye ho ho anigye a wobɛhwere | Nneɛma a kan no na m’ani gye ho (TV hwɛ, me ne nnamfo a me ne me kasa) no afi hɔ koraa mprempren. |
| Afobu anaa mfaso biara nni ho nkate | Nsusuwii a wɔtaa nya te sɛ "Menyɛ ɛna pa" ne "Menyɛ biribiara ho nimdeɛ." |
| Nsusuwii a asiane wom | Adwene a wubenya sɛ wobɛpira wo ho anaa wo ba no. Eyi yɛ ntɛmpɛ a anibere wom yiye. |
Nneɛma a wubetumi ayɛ de adi saa nkate horow yi ho dwuma
If you don’t have symptoms of depression , nneɛma nketenkete bi wɔ hɔ a wubetumi ayɛ ama w’ankasa de adi adwene mu nsakrae a ɛfata yi ho dwuma.
- Ka wo nkate ho asɛm: Ka sɛnea wote nka ho asɛm kyerɛ wo kunu, wo maame, w’adamfo paa. Ɛyɛ ahotɔ kɛse sɛ wubehu sɛ ɛnyɛ wo nkutoo na wowɔ hɔ. Afei nso, sɛ wubetumi ne ɛnanom afoforo a wɔyem kasa a, ɛno nso yɛ fɛ yiye.
- Da sɛnea ɛsɛ: Sɛ yɛantumi nna a, tumi a yetumi di yɛn nkate so no so tew. Bɔ mmɔden sɛ anyɛ yiye koraa no, sɛ ɛbɛyɛ yiye a, wobɛda nnɔnhwerew 8 a wontwaa mu anadwo biara. Sɛ wubetumi ada awia a, ɛno nso ye.
- Tu!: Apɔw-mu-teɛteɛ yɛ akwan a eye sen biara a wobɛfa so ama w’adwene atu mpɔn no mu biako. Sɔ apɔw-mu-teɛteɛ nhyehyɛe a ɛnyɛ den te sɛ nantew anaa yoga a ɛfata nyinsɛn hwɛ. Nanso, hwɛ hu sɛ wobɛkɔ wo duruyɛfo nkyɛn ansa na woafi apɔw-mu-teɛteɛ biara ase.
- Di aduan a ahoɔden wom: Di aduan a ɛkari pɛ. Tew anonne a asikre wom, nnuan a asikre wom, ne nnuan a wɔde di ntɛmntɛm so sɛnea wubetumi biara. Eyinom betumi ama asikre dodow a ɛwɔ wo mogya mu no akɔ soro mpofirim na akɔ fam, na ebetumi aka wo nkate.
- Kwati nsa koraa: Sɛ wonom nsa bere a wonyinsɛn a, epira wo ne wo ba no kɛse.
- To caffeine ano hye : Nom nneɛma te sɛ tii ne kɔfe dodow a ɛfata.
Sɛ woda so ara te nka sɛ wo ho nyɛ wo den bere a woayɛ saa nneɛma yi akyi a, nsuro da sɛ wobɛka ho asɛm akyerɛ wo duruyɛfo.
Nkrasɛm a Wɔde Kɔ Fie
- Nkate mu nsakrae ne osu a wɔmpɛ bere a wɔyem no abu so, na mpɛn pii no, nkwaadɔm mu nsakrae na ɛde ba.
- Sɛ wo ne wo hokafo, w’abusua, anaa wo nnamfo a wugye wɔn di bɛka wo nkate ho asɛm a, ebetumi ama wo ho atɔ wo kɛse.
- Dae a ɛfata, aduan pa a wubedi, ne apɔw-mu-teɛteɛ a emu nyɛ den ho hia paa ma w’adwene mu yiyedi.
- Sɛ awerɛhow nkate kyɛ bɛboro adapɛn abien, ɛtwetwe da biara da dwumadi ahorow, anaasɛ wunya adwene sɛ wobɛpira wo ho anaa akokoaa no a, kɔ wo duruyɛfo nkyɛn ntɛm ara.
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