So ɛyɛ den sɛ wode w’adwene besi biribi so? Momma yɛnka ɔhaw yi ho asɛm (Difficulty Focusing) .

So wuhu sɛ worekyinkyin akɔ baabi foforo bere a wudi kan fi ase yɛ biribi a ɛho hia ho adwuma no? Anaasɛ wuhu sɛ wode wo nsa rekɔ wo fon so na worekɔ sohyial media so ? Ebia eyi bɛyɛ te sɛ nea wunim. Ɛtɔ mmere bi a, yɛn nyinaa wɔ ɔhaw sɛ yɛde yɛn adwene besi ade biako so. Nanso sɛ eyi to wo mpɛn pii a, ebia woresusuw ho sɛ, "Dɛn nti na eyi reto me?"

Sɛ yɛbɛka no tiawa a, nneɛma pii te sɛ yɛn da biara da nneyɛe betumi aka eyi. Na ɛtɔ mmere bi a, akwahosan ho haw mpo betumi ama eyi aba. Momma yɛnhwehwɛ eyi ho nsɛm pii.

Nyarewa bɛn na ebetumi aka eyi?

Ɛtɔ mmere bi a, sɛ wuntumi mfa w’adwene nsi biribi so a, ebetumi ayɛ akwahosan tebea bi ho sɛnkyerɛnne. Ma yɛnhwɛ nea ɛyɛ.

ADHD (Attention Deficit Hyper Activity Disorder) .

Eyi nyɛ biribi a ɛka mmofra nkumaa kɛkɛ. Mpanyimfo nso betumi aka saa tebea yi. Nsɛnkyerɛnne titiriw a wohu wɔ mpanyimfo mu ne:

• Ɛyɛ den sɛ wode w’adwene besi ade biako so
• Impulsive ESS (wɔyɛ ade ntɛmntɛm, a wonsusuw ho) .
• Adwene mu nsakrae
• Bere a wontumi nni dwuma yiye

Brɛ

Nneɛma a ɛho nhia ho a yebedwennwen bere nyinaa no gye yɛn amemene mu ahoɔden pii. Ɛbɛyɛ den sɛ wode w’adwene besi nneɛma afoforo so. Wɔ tebea bi a wɔfrɛ no Generalized Anxiety Disorder mu no, ebia wubehu sɛnkyerɛnne ahorow te sɛ:

• Dadwen ne ahomegye a enni hɔ bere nyinaa
• Suro a ntease nnim
• Gyinae a wontumi nsi gyinae

Hahaahayɔ

Eyi sen awerɛhow ara kwa. Ɛyɛ adwenemyare. Adwenemhaw ka yɛn amemene no afã horow a ɛhwɛ adwene, nkae, ne gyinaesi so no dwumadi tẽẽ .

Nnuru bi

Nnuru bi a wonom nso betumi asesa ɔkwan a nnuru (neurotransmitters) a ɛwɔ w’amemene mu no yɛ adwuma. Eyi betumi asiw nkae ne adwene a wɔde si biribi so. Nhwɛsoɔ:

• Nnuru a wɔde da
• Nnuru a wɔde sa akisikuru
• Nnuru a wɔde sa nsu a wontumi nhyɛ mu
• Nnuru bi a wɔde sa adwenemhaw
• Aduru a wɔde sa ntini mu yaw

Thyroid ho haw ahorow

Hormone ahorow a thyroid gland a ɛwɔ yɛn kɔn mu no yɛ no ho hia ma nipadua no dwumadi pii, a nsusuwii ka ho. Sɛ saa ntini yi mma hormone no sua dodo anaasɛ ɛdɔɔso dodo a, ebia ɛbɛyɛ den ama wo sɛ wode w’adwene besi ade biako so.

Bere bɛn na ɛsɛ sɛ wokɔ oduruyɛfo nkyɛn?

Sɛ w’adwene a wuntumi mfa w’adwene nsi biribi so no rehaw wo da biara da asetra, w’adwuma, anaa wo nhomasua kɛse a, akyinnye biara nni ho sɛ ɛsɛ sɛ wokɔ wo duruyɛfo nkyɛn. Sɛ nhwɛso no, sɛ wote nka sɛ woreyera adwuma anaa sukuu/sukuupɔn a, mmu w’ani ngu so.

Afei nso, sɛ ɛyɛ den ma wo sɛ wode w’adwene besi biribi so ne sɛnkyerɛnne ahorow a edidi so yi a, hwehwɛ aduruyɛfo afotu ntɛm ara.

• Sɛ wote awerɛhow nka bere nyinaa, anidaso a enni wo, anaa afobu nka a
• Nsakrae a ɛba wɔ nna mu (sɛ nhwɛso no, nna a wontumi nna anaasɛ nna boro so) .
• Sɛ woanya dadwen anaa ehu asram pii a ɛreka wo da biara da asetra a
• Sɛ wote nka sɛ woabrɛ bere nyinaa a ntease biara nnim a
• Wora a ɛyɛ nwunu, akisikuru, anim a ɛho ahonhon ne/anaasɛ ɛyɛ dede
• Mu duru a wɔanhyɛ da, nna a wontumi nna, ne ɔhyew a wontumi nnyina ano

Ɛnyɛ nyarewa nko, saa nneɛma yi nso betumi aka

Ɛtɔ mmere bi a, ɛnyɛ yare bi ankasa na ɛde ba. Nneɛma bi a ɛwɔ yɛn asetra kwan mu nso betumi ama yɛamfa yɛn adwene nsi biribi so.

Ɔbrɛ

Abenfo ka sɛ, sɛ wowɔ adwennwen pii mu a, yɛn amemene no fã a ɛma yenya nkwa no bɛyɛ nea yɛde yɛn adwene si so titiriw. Eyi ma ahoɔden a amemene no afã afoforo a ɛhwɛ nneɛma te sɛ nsusuwii ne adwene a wɔde si biribi so so no so tew. Susuw sɛnea adwennwen a ɛwɔ sɔhwɛ a wobɛyɛ mu no betumi ama wo werɛ afi nea woresua no ho hwɛ.

Ɔkɔm de

Te sɛ pɛtro a wɔde yɛ kar no, yɛn amemene hia pɛtro na ama ayɛ adwuma. Sɛ asikre dodow a ɛwɔ wo mogya mu no so tew a, w’amemene no nnya ahoɔden a ehia no. Ɛyɛ den sɛ wode w’adwene besi biribi so.

Nnwuma pii a wɔyɛ

Bere a ebia ɛbɛyɛ te sɛ nea ɛmma bere nsɛe sɛ wobɛyɛ amanneɛbɔ bi ho adwuma, abua email, anaa mpo wubetie nhyiam frɛ no, nokwarem no, ɛyɛ beresɛe. Wɔayɛ yɛn amemene no sɛnea ɛbɛyɛ a ɛbɛyɛ ade biako wɔ bere koro mu. Nhwehwɛmu ada no adi sɛ, sɛ yɛsakra fi adwuma biako so kɔ foforo so bere nyinaa a, ɛtew yɛn mmɔdenbɔ so na ɛma mfomso a yebetumi adi no yɛ kɛse.

Dae a wonnya

Ɛyɛ den sɛ wobɛkɔ so de w’adwene asi biribi so bere a woabrɛ no, ɛnte saa? Nea enti a ɛte saa ne sɛ, sɛ yɛda a, yɛn amemene mu nkwammoaa no san nya ahoɔden na esiesie wɔn ho. Sɛ yɛantumi nna sɛnea ɛsɛ a, saa nkwammoaa no ntumi nyɛ adwuma yiye. Nhwehwɛmu ahorow ada no adi sɛ anadwo biako mpo a obi nna yiye no betumi ama ayɛ den sɛ ɔde n’adwene besi biribi so na wakwati nneɛma a ɛtwetwe adwene.

Nnuan a asikre ne srade pii wom

Sɛ yedi nnuan a asikre pii wom a, asikre dodow a ɛwɔ yɛn mogya mu no kɔ soro mpofirim na afei ɛsan kɔ fam bio. Eyi ma yɛte nka sɛ yɛabrɛ. Afei nso, nnuan a srade a ɛnyɛ papa pii wom betumi ama obi ho ayɛ hyew a ɛka amemene no.

Dɛn na wubetumi ayɛ na ama w’adwene akɔ akyiri?

Bɔ mmɔden sɛ wobɛyɛ nsakrae yi de ahyɛ w’adwene mu den.

• Block Time: So wowɔ adwuma pii a ɛsɛ sɛ woyɛ? Afei fa bere pɔtee bi si hɔ ma adwuma biara. Sɛ nhwɛso no, fa dɔnhwerew fã si hɔ anɔpa ne awia de hwɛ email na wubua telefon so frɛ. Eyi remma wunhuruw nkɔ anim ne akyi wɔ nnwuma ahorow ntam.
• Apɔw-mu-teɛteɛ daa: Apɔw-mu-teɛteɛ betumi aboa wo ma adwennwen so atew, ada yiye, na wo ho atɔ wo. Ɛkanyan amemene mu nkwammoaa foforo nso ma enyin. Bere tenten mu no, eyi betumi ama wo nsusuwii mu ayɛ nnam.
• Aduan pa: Di nnuan a ahoɔdennuru, srade a ɛnyɛ den, ne protein a ɛnyɛ den pii wom na ama ɔkɔm asiw wo ho na asikre dodow a ɛwɔ wo mogya mu no akɔ so ayɛ nea ɛyɛ den. Fa nnuaba ne nhabannuru ahorow ka w’aduan ho. Wɔma wonya aduannuru te sɛ vitamin B, C, ne E a ɛho hia ma amemene no dwumadi, ne magnesium nso.
• Tew nneɛma a ɛtwetwe w’adwene so: Sɛ ehia sɛ wode w’adwene si biribi so a, bɔ mmɔden sɛ wobɛhwehwɛ baabi a ɛhɔ yɛ dinn. Yi nneɛma a ɛtwetwe adwene fi hɔ. Dum TV, radio, ne kommyɛ ho amanneɛbɔ ahorow a ɛwɔ wo fon so no.

Dɛn ne Adwene Bere Tiaa?

Sɛ yɛbɛka no tiawa a, ɛyɛ bere dodow a wubetumi de w’adwene asi ade biako so kosi sɛ wubehia ahomegye anaasɛ w’adwene bɛtwetwe w’adwene. Bere a obiara wɔ mmere bi a ɛtwetwe adwene no, ebia ɛbɛyɛ den ama obi a ɔwɔ saa tebea yi sɛ ɔde n’adwene besi adwuma anaa nkɔmmɔbɔ bi so.