We yu de liv wit ADHD ( Attention-Deficit/Hyperactivity Disorder ), yu go mɔs no aw i kin tranga fɔ mek yu maynd kɔntinyu fɔ de. Yu kin bigin wit wan wok, dɔn yu kin bigin wit ɔda wok. Fɔ fil se yu nɔr de fil fayn, fɔgɛt tin ɔltɛm, ɛn fɔ nɔr de rɛst na kɔmɔn sayn dɛm fɔ dis sik. Bɔt nɔ wɔri, dis nɔto jɔs prɔblɛm fɔ yu. Bɔrku we de fɔ ɛp yu fɔ kɔntrol dis sik, fɔ mek yu pe atɛnshɔn mɔ ɛn mɔ, ɛn fɔ liv fayn layf. Lɛ wi tɔk bɔt dɛn tide.
Wetin na di tritmɛnt fɔ ADHD?
ADHD na wan sik we de apin na di bren. No wan tritmɛnt nɔ de fɔ am. Bɔku tɛm, dɛn kin trit am wit mɛrɛsin, ɛdyukeshɔn, ɛn advays. Yu dɔktɔ go disayd aw fɔ du di bɛst tin fɔ yu.
Dɔn bak, yu kin ebul fɔ pe atɛnshɔn mɔ bay we yu put simpul abit dɛn we gɛt wɛlbɔdi na yu layf. Lɛ wi tek wan luk pan wetin dɛn bi. Tray sɔm pan dɛn we ya ɛn yu go si wetin go woke fayn fɔ yu.
Lɛ wi yus fɔ ɔganayz.
I nɔ kin izi fɔ mek yu kɔntinyu fɔ pe atɛnshɔn we yu gɛt ADHD. Yu maynd de rɔn, ɛn sɔntɛnde i kin jɔs go blank. Bɔt simpul tin dɛn de we go ɛp yu fɔ mek yu tink di rayt we.
Imajin aw yu de go izi fɔ yu if yu rayt ɔl wetin yu nid fɔ du na mɔnin sɔnsay. Yu nɔ go rili fɔgɛt, nɔto so?
Tin dɛn lɛk dis go ɛp yu:
| Tul | Aw fɔ yuz ɛn bɛnifit dɛn |
|---|---|
| Ɔganayzeshɔn Ap dɛn | Dɛn ap dɛn ya na yu fon de mek yu ebul fɔ mek list dɛn we yu fɔ du ɛn sɛt tin dɛn fɔ mɛmba. |
| Fɔn Alɛt dɛn | Sɛt alɛt dɛn na yu fon fɔ mɛmba yu bɔt impɔtant wok dɛn, tɛm dɛn fɔ tek mɛrɛsin, ɛn mitin dɛn. |
| Wan pepa plana ɔ kalenda | Sɔm pipul dɛn kin lɛk fɔ rayt wit an pas fɔ rayt dijital. Kip smɔl plana fɔ rayt di wok dɛn we yu fɔ du ɛvride ɛn ɛvri wik. |
| Wan waytbɔd na os | Put wan waytbɔd usay ɔlman na di os go si am ɛn rayt tin dɛn lɛk wok dɛn we yu fɔ du ɛn tin dɛn we yu fɔ kam wit. |
| Wan tayma | Sɛt sɔm tɛm fɔ du wan wok. Fɔ ɛgzampul, wok fɔ 25 minit stret, dɔn yu fɔ blo fɔ 5 minit. Yuz wan tayma fɔ dis. |
Ɛksesaiz na big mɛrɛsin.
Ɛksesaiz kin ɛp fɔ mek yu nɔ gɛt ADHD. Aw i kin wok? We yu de du ɛksɛsayz, di kemikal dɛn we de na yu bren lɛk dopamine ɛn sɛrotonin kin bɔku. Dɛn tin ya tan lɛk di ‘happy hormones’ we de mek yu bren fil gladi, fos, ɛn de wach. Dis kin ɛp yu fɔ pe atɛnshɔn ɛn wach. Nɔto dat nɔmɔ, ɛksesaiz kin mek yu fil fayn ɛn mɛmba tin dɛn bak.
Us kayn ɛksesaiz fayn?
Fɔ tru, ɛnitin we yu de du fɔ du yu bɔdi fayn.
- Tim spɔt dɛn
- De jɔg
- Waka
Ivin if yu nɔ gɛt ɛni wan pan dɛn tin ya, fɔ jɔs waka kwik kwik wan fɔ 30 minit ɛvride, dat kin ɛp. Di impɔtant tin na fɔ pik sɔntin we yu lɛk ɛn we yu go ebul fɔ du ɔltɛm. Risach dɔn sho se we pɔsin go na do ɛn du ɛksɛsayz na say we i de, i kin gɛt ɔda bɛnifit dɛn. I kin ɛp bak fɔ ridyus di ADHD simptom dɛm.
Fɔ it ɛn drink kin mek big difrɛns
Fɔ it fayn fayn it kin ɛp fɔ ridyus sɔm pan yu ADHD sayn dɛm. Wetin yu de it ɛn wetin yu nɔ de it impɔtant jɔs lɛk dat.
- Tin dɛn we yu fɔ de fa frɔm:Tray fɔ de fa frɔm it dɛn we gɛt shuga, drink dɛn we gɛt swit, ɛn it dɛn we gɛt rɛd day. Dɛn tin ya kin mek yu sik dɛn wɔs.
- Wetin fɔ it: It fayn it we gɛt bɔku frut, vɛjitebul, ɔl gren, mit we nɔ gɛt bɛtɛ trɛnk, ɛn fat we nɔ gɛt bɔku bɔku fat.
Ɛspɛshali ad mɔ it dɛn we gɛt omega-3 fat asid . Dɛn tin ya kin de na fish lɛk salmɔn, tuna, sadin, makrɛl, ɛn shɔɛl fish lɛk ɔysta. Tray fɔ it dis kayn fish tu tɛm insay di wik.
Yu fɔ put di it dɛn we yu kuk na os fɔs pas di it dɛn we yu bay na stɔ. Da we de, yu go ebul fɔ kɔntrol shuga, ɔyl, ɛn sɔl, ɛn mek it wit fresh tin dɛn.
Dɔn bak, drink bɔku wata. Wae yu nɔr gɛt wata na yu bɔdi, dat min se yu nɔr de drink bɛtɛ wata, dat kin mek yu gɛt ADHD simptom dɛn wɔs. Drink dɛn we gɛt shuga ɛn kafinɛ, mɔ di ɛnaji drink dɛn, kin mek yu nɔ gɛt wata mɔ ɛn mɔ. Dɛn kin ambɔg yu slip bak na nɛt.
Di valyu we pɔsin gɛt fɔ slip fayn
Bɔrku pipul dɛm wae gɛt ADHD kin gɛt prɔblɛm fɔ slip na nɛt ɛn fɔ slip. We yu taya ɛn nɔr de slip fayn, di ADHD simptom kin wɔs. If yu gɛt prɔblɛm fɔ slip fayn, tray dɛn tin ya:
- Gɛt di abit fɔ go slip di sem tɛm ɛvride.
- Nɔ drink tin dɛn we gɛt kafin lɛk kɔfi ɛn ti aftanun ɛn ivintɛm.
- Mek yu bedrum dak.
- Tray fɔ yuz we fɔ rilaks.
- Yuz di bed fɔ slip ɛn du mami ɛn dadi biznɛs nɔmɔ. Nɔ du tin dɛn lɛk wok ɔ chɛk yu fon frɔm di bed.
Mindfulness teknik ɛn CBT
Tɛknik fɔ mek yu maynd kol lɛk fɔ tink gud wan kin mek yu pe atɛnshɔn mɔ ɛn mɔ ɛn mek yu nɔr gɛt pwɛl hat ɛn wɔri.
Tink dip
Fɔ tink gud wan tan lɛk ɛksashɔn fɔ tink gud wan. Na wetin yu fɔ du na fɔ pe atɛnshɔn pan yu briz as i de kam insay ɛn kɔmɔt. We yu du dis, yu maynd kin stɔp fɔ waka waka. We yu mek dis bi abit ɛvride, smɔl smɔl yu go gɛt mɔ tɛm fɔ pe atɛnshɔn pan wan tin.
Yoga ɛn Mindful Aktiviti dɛn
Tin dɛn lɛk yoga ɛn Tai Chi kin ɛp yu fɔ mek yu maynd kol ɛn fɔ pe atɛnshɔn pan yu. Lan fɔ du ɛksɛsayz fɔ dip briz. Yu kin yuz dɛn tin ya ɛnitɛm we yu fil strɛs ɔ wɔri.
Kɔgnitiv Biɛvhɔral Tɛrapi (CBT) .
Dis na spɛshal kayn advays. Risach dɔn sho se CBT kin ɛp fɔ mek pipul dɛn gɛt ADHD fɔ pe atɛnshɔn ɛn ɔda men tin dɛn we kin apin to dɛn. Fɔ tɔk am simpul wan, i de tich yu fɔ no ɛn chenj di we aw yu de tink ɛn biev we nɔ de ɛp yu. Tru dis, yu kin lan nyu we fɔ kɔntrol yu sik dɛn ɛn fɔ mɛmba mɔ. I impɔtant fɔ aks fɔ advays frɔm pɔsin we sabi du di wok ɔ yu dɔktɔ fɔ dis.
Mɛsej we dɛn kin kɛr go na os
- ADHD nɔto yu fɔlt, na wan sik we yu kin kɔntrol na yu bren. So nɔ ɛva wɔri bɔt am.
- Apat frɔm di tritmɛnt we yu de gi yu, di simpul chenj dɛn we yu de mek na yu layf kin rili afɛkt yu.
- Ɛksesaiz ɔltɛm, ɛksesaiz ɛvride, it fayn fayn wan, ɛn slip fayn na 4 impɔtant tin dɛn we de mek pɔsin ebul fɔ kɔntrol ADHD.
- If i nɔ izi fɔ yu fɔ dil wit dɛn tin ya fɔ yusɛf, nɔ fred fɔ aks fɔ ɛp. Tɔk to yu dɔktɔ ɔr pɔrsin wae de gi yu mɛntɛl hεlth bɔt dis.
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