Nna bi wɔ hɔ, ɛnte saa, a ntease biara nni mu sɛ w’adwene mu yɛ duru yiye na wo nipadua te nka sɛ nkwa nni mu? Anaasɛ sɛ wo ne nnipa binom kasa wie a, anigye ne anigye a ɛwɔ wo koma mu nyinaa yera. Sɛ mpo yɛdwene sɛ "M'ani nnye ho nnɛ" a, ebia biribi wɔ saa nneɛma yi akyi a yennwen ho. Ɛwom sɛ wontumi mfa aduruyɛ ho nyansahu nsusuw ho de, nanso saa ‘ahoɔden bɔne’ anaa sɛnea yɛfrɛ no, ‘ ahoɔden a enye ’ yi yɛ biribi a yɛte nka. Momma yɛnka eyi ho asɛm nkɔ akyiri kakra nnɛ.
Dɛn ne ‘ahoɔden a enye’ yi?
Sɛ yɛbɛka no tiawa a, eyi yɛ nkate a yɛte nka. Sɛ yɛn adwene ne yɛn nipadua te nhyɛso ne adesoa kɛse nka esiane onipa bi, beae bi, anaa yɛn ankasa nsusuwii nti a, yɛka sɛ yɛwɔ ‘ahoɔden bɔne’. Ade a ɛyɛ hu sen biara wɔ eyi ho ne sɛ saa adwemmɔne yi twetwe adwemmɔne pii. Ɛne sɛ, awerɛhow ketewaa bi a ɛwɔ wo koma mu betumi ayɛ kɛse mpo esiane saa ahoɔden yi nti na asɛe wo da mũ nyinaa. Enti, sɛ yɛpɛ sɛ yɛkɔ so kura yɛn adwene ne nipadua akwahosan mu a, ɛho hia yiye sɛ yehu saa ‘ahoɔden bɔne’ yi na yɛhwɛ so.
Mmeae atitiriw 3 a saa ahoɔden bɔne yi betumi afi aba
Sɛ yenim baabi pɔtee a saa ‘ahoɔden bɔne’ yi fi nkutoo na yebetumi adi ho dwuma. Hwɛ sɛ wubetumi ate saa atenka yi nka wɔ mmeae yi anaa.
1. Nnipa a Wɔyɛ Asɛmmɔne
Ebia woanya eyi mu osuahu pɛn. Nnipa binom ma w’ani gye na wo ho tɔ wo a ɛyɛ nwonwa bere a wuhyia wɔn no. Bere koro no ara mu no, sɛ wo ne afoforo kasa a, wote nka sɛ adesoa kɛse wɔ wo ti so na wo ho yeraw wo. Nhwehwɛmufo binom gye di sɛ wobetumi asusuw ahoɔden a nnipa ma wɔ saa kwan yi so no ankasa. Afoforo gye di sɛ yenim afoforo nkate ase yiye , te sɛ abufuw anaa awerɛhow, sɛ wɔanka mpo a, denam wɔn anim yɛbea ne wɔn nneyɛe so (nsɛnkyerɛnne a ɛnyɛ kasa mu).
Fa no sɛ obi wɔ w’adwumayɛbea hɔ a onwiinwii wɔ biribiara ho bere nyinaa na ohu afoforo mfomso. Sɛ wosan ba w’akongua so bere a wo ne wɔn akasa kakra awie a, wote nka sɛ ɛyɛ wo mfono na wonte nka sɛ wobɛyɛ biribiara da mũ nyinaa, ɛnte saa? Ɛno ne nea yɛfrɛ no ‘ahoɔden bɔne’.
2. Nneɛma a Atwa Yɛn Ho Ahyia a Ɛnyɛ Den
Mmeae bi ma yɛte nka sɛ yɛn ho tɔ yɛn na yɛn ho adwo yɛn paa. Nanso mmeae afoforo ma yɛn ho nyɛ yɛn dɛ koraa. Sɛ nhwɛso no, ebia yɛrente nka sɛ yɛn ho nyɛ yɛn dɛ wɔ ntini ho oduruyɛfo adwumayɛbea te sɛ nea yɛte nka wɔ yɛn adamfo bi fie no. Ebia eyi fi osuahu ahorow a yɛanya wɔ saa beae no ho. Nanso ɛnyɛ saa ara. Nneɛma a ɛwɔ yɛn mpɔtam hɔ mpo betumi aka yɛn adwene.
Titiriw no, basabasayɛ yɛ biribi a ɛde adwennwen pii ba yɛn adwene mu. Wo pon so, .Sɛ wo mpa mu yɛ basabasa na ɛyɛ basabasa bere nyinaa a, ebetumi asɛe wo nna mpo. Eyi ne baabi a yebetumi aka sɛ tebea a ɛte sɛɛ ma ‘ahoɔden bɔne’ a ɛma yɛn ho nyɛ yɛn dɛ ba.
3. Ankasa Nkasa a Ɛnyɛ Den
Eyi yɛ biribi a nnipa pii wɔ, nanso wonnim. ‘Ankasa a yɛbɛka’ yɛ nsusuwii a ɛsensɛn yɛn tirim bere nyinaa, a yɛnka no den. Nsusuwii te sɛ "Me ntumi nyɛ eyi da", "Mfaso nni me so", "Obiara yɛ onyansafo sen me" no, wɔfrɛ no 'ankasa ho asɛm a enye' .
Saa nsusuwii bɔne yi nye mma w’akwahosan. Nhwehwɛmu ahorow ada no adi sɛ nnipa a wosusuw nneɛma pa ho no ntaa nnya atiridiinini, wɔn koma ne ntini mu akwahosan pa, na wɔntaa nnya adwenemhaw. Sɛ wususuw nneɛma pa ho a, ɛnkyerɛ sɛ wobɛyɛ wo ho sɛ ɔhaw biara nni hɔ. Ɛkyerɛ sɛ wubegye adi sɛ wowɔ ahoɔden a wode bedi wɔn ho dwuma bere a wɔaba no.
So ‘ahoɔden bɔne’ ka me? Fa saa nsɛnkyerɛnne yi hu no
Sɛ wotaa ne nnipa a wɔnyɛ adwemmɔne bɔ, wote baabi a basabasayɛ wɔ, anaasɛ wususuw wo ho wɔ ɔkwan a ɛnteɛ so a, hwɛ sɛ wowɔ su horow a edidi so yi anaa.
| Nsɛnkyerɛnne no | Dɛn na eyi kyerɛ? (Nea Ɛkyerɛ) |
|---|---|
| Afoforo a wɔbɛkasa atia wɔn bere nyinaa | Mmɔden a wobɔ sɛ wobɛkyerɛ sɛ ɔhaw anaa ɔhaw a wote nka no yɛ obi foforo mfomso anaa biribi foforo mfomso. Sɛ wote nka sɛ w’ani agye kakra saa bere no mpo a, ebia akyiri yi wobedi awerɛhow wɔ ho. |
| Anwiinwii wɔ biribiara ho | Nsusuwii bɔne a ɛretu mmirika wɔ wo tirim no a wode nsɛm bɛto mu. Sɛ eyi bɛyɛ wo su a, ebia worenhu mpo sɛ worenwiinwii. Eyi kyerɛ sɛ wɔde w’ahoɔden bɔne no rekɔma afoforo. |
| Nipadua akwahosan a ɛsɛe | Adwennwen a nkate bɔne de ba no ka nipadua no tẽẽ. Eyi betumi asɛe nipadua no mu nkwaadɔm a ɛkari pɛ, ama nipadua no mu tumi a ɛko tia nyarewa no ayɛ mmerɛw, na asɛe nnuru pa a ɛwɔ amemene no mu. Nneɛma te sɛ abufuw a wontumi nhyɛ so nso betumi asɛe koma ne aduan mu nneɛma. |
| Asoroben | Abusuabɔ a emu yɛ den da nsusuwii bɔne a wɔtaa ka ne nna a enye ntam. Ɛyɛ den sɛ yɛbɛka no pen sɛ ebia nna a wonnya no na ɛde nsusuwii bɔne no ba, anaasɛ nsusuwii bɔne no ma ontumi nna. Nanso abien no bom yɛ kyinhyia bɔne. |
Okay, enti dɛn na woyɛ wɔ eyi ho?
Sɛ ahoɔden bɔne yi fi nnipa, nneɛma a atwa yɛn ho ahyia, anaa w’ankasa w’adwene mu a, ɛnyɛ hwee. Wubetumi atew so denam anammɔn a ɛnyɛ den yi a wubedi akyi no so.
Momma yɛntwe yɛn ho mfi nnipa a wɔnyɛ adwemmɔne ho kakra.
Dodow a nnipa pii atwa wo ho ahyia a wɔde anigye ne nneɛma pa ba w’asetra mu no, dodow no ara na wo ho bɛtɔ wo. Ɛno kyerɛ sɛ ebia ebehia sɛ wosan susuw wo nnamfo kuw no ho. Ebia worentumi nyi nnipa adwemmɔne nyinaa mfi w’asetra mu. Nanso akwan bi wɔ hɔ a wobɛfa so akwati sɛ wobɛhwere w’ahoɔden pa ama wɔn. Ɔkwan biako ne sɛ wobɛfa no sɛ wowɔ kyɛm a ɛbɔ wo ho ban a ahoɔden pa atwa wo ho ahyia, sɛnea ɛbɛyɛ a wɔn nsusuwii bɔne no renkɔ wo nkyɛn. Ɔkwan foforo ne sɛ wobɛma adwene no ayɛ hare denam aseresɛm ne serew a wobɛserew so.
Momma yɛmma yɛn nneɛma a atwa yɛn ho ahyia no nyɛ fɛ.
Wubetumi ayi ahoɔden bɔne pii afi hɔ denam wo fie ne w’adwumayɛbea a wobɛma ayɛ basaa so. Fa nneɛma a mfaso wɔ so ankasa ma wo ne nneɛma a wodɔ no nkutoo sie, na yi nea aka no fi hɔ. Sɛ woresusuw ho sɛ wobɛtɔ nneɛma foforo a, kae wo ho sɛ "Nneɛma mfa anigye mma."
Momma yɛmfa yɛn adwene nsi yɛn ho so.
Nneɛma pii wɔ hɔ a yebetumi ayɛ de ayi ‘ahoɔden bɔne’ afi hɔ.
- Apɔw-mu-teɛteɛ daa : Sɛ yɛteɛteɛ yɛn apɔw mu a, yɛn nipadua no yɛ anigye hormone (endorphins).
- Di aduan a ahoɔden wom: Aduan a ahoɔden wom ye ma yɛn nipadua ne yɛn adwene nso yiye.
- Nya bere ne abɔde: Kɔ nantew wɔ abɔnten so, kɔ mpoano, hwɛ dua anaa ahaban bi. Saa nneɛma yi ma ahomegye wɔ ɔkwan a ɛyɛ nwonwa so.
Nea ɛka ho no, adwennwen anaa adwene a wɔde yɛ adwuma no som bo kɛse. Nhwehwɛmu bi daa no adi sɛ, sɛ wode w’adwene si nea woreyɛ so kɛkɛ a, nkuku a wobɛhohoro mpo betumi ayɛ osuahu a ɛyɛ anigye. Sɛ wunnwennwen ho mpo a, mantra a ɛma wo ho dwo wo ho a wobɛsan aka akyerɛ wo ho no betumi aboa wo ma woakura w’ahoɔden pa mu.
Nkrasɛm a Wɔde Kɔ Fie
- ‘Ahoɔden bɔne’ yɛ atenka ankasa a yɛwɔ a ɛka yɛn adwene ne nipadua akwahosan.
- Eyi betumi afi nnipa adwemmɔne, nneɛma a atwa yɛn ho ahyia a basabasayɛ wom, ne yɛn ankasa nsusuwii a ɛnteɛ mu titiriw.
- Ebia sɛnkyerɛnne ahorow no bi ne afoforo a wɔbɛkasa atia wɔn bere nyinaa, anwiinwii, nna a wontumi nna, ne yare a wɔtaa nya.
- Wobetumi adi tebea yi so denam nneɛma te sɛ nnipa a wɔwɔ adwempa a wo ne wɔn bɛbɔ, wo baabi a wobɛma ayɛ pɛpɛɛpɛ, apɔw-mu-teɛteɛ, ne adwuma a wode w’adwene ayɛ so.
- Sɛ ɛyɛ den sɛ wobedi saa nkate horow yi so na wote nka sɛ ɛboro so a, ɛho hia yiye sɛ wo ne oduruyɛfo a wogye no di anaa adwenemyare ho ɔfotufo a ɔfata kasa.
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