Yu kin mɛmba tɛn ɔda tin dɛn bak we yu de du wan tin? Yu tink se yu maynd de waka waka we yu de rid buk ɔ wach fim? Dis na kɔmɔn tin fɔ pipul dɛm wae gɛt ADHD ( Attention-Deficit/Hyperactivity Disorder ). Mɛrɛsin ɛn tritmɛnt kin rili ɛp fɔ dis. Bɔt nɔto dɛn nɔmɔ yu gɛt fɔ disayd fɔ du. Nyu risach naw dɔn sho se fɔ tink gud wan kin bi fayn we fɔ mek yu maynd kol ɛn fɔ mek yu pe atɛnshɔn mɔ.
Stɔdi dɔn sho se pas wan pat pan tri big pipul dɛn we gɛt ADHD kin yuz dis we, ɛn lɛk 40% pan dɛn kin ripɔt rili gud rizɔlt. Nɔr lɛk ɔda tritmɛnt dɛm, fɔ tink gud wan nɔr nid fɔ gɛt prɛskrishɔn ɔr go to dɔktɔ. Yu kin praktis am we yu sidɔm na chia, waka, ɔ ivin we yu de du yoga.
Aw dis kin ɛp fɔ gɛt ADHD?
Jɔs tink bɔt am dis we. If wan mɔsul na wi bɔdi wik, wi kin ɛksesaiz am fɔ mek i strɔng, nɔto so? Di sem tin kin apin to wi bren.
Mindfulness meditation na wan we fɔ tink gud wan we de mek yu ebul fɔ kɔntrol yu atɛnshɔn . I de tich yu fɔ wach yusɛf ɛn pe atɛnshɔn pan sɔntin. We yu maynd de waka waka, i de tren yu fɔ briŋ am bak to di tɛm we yu de naw. I de ɛp yu bak fɔ no mɔ bɔt aw yu de fil, ɛn dis kin ɛp yu fɔ kɔntrol di we aw yu de fil.
Sayɛnsman dɛn biliv se we wi de tink gud wan, dat kin mek di prɛfrɔntal kɔtɛks tik, we na wan pat pan wi bren we na in kin kɔntrol wi atɛnshɔn mɔ, plan fɔ du sɔntin, ɛn fɔ biev kwik kwik wan. Nɔto dat nɔmɔ, fɔ tink gud wan kin ɛp bak fɔ mek di lɛvɛl dɛn na wan nyurotransmitta we dɛn kɔl dopamine, we dɛn no se nɔ bɔku na di bren fɔ pipul dɛn we gɛt ADHD.
Mɛmba se dis tan lɛk fɔ tren yu bren. Yu nɔ go ebul fɔ ɛkspɛkt rizulyt wan nɛt. Di men tin na fɔ praktis sloslo ɛn peshɛnt.
Di ɛp we yoga de gi
Risach dɔn sho se yoga kin ɛp fɔ kɔntrol di ADHD simptom dɛm. Bɔt dɛn dɔn du bɔku pan di risach bɔt dis pan pikin dɛn. Jɔs lɛk aw pɔsin kin tink gud wan, yoga kin mek di dopamine lɛvɛl go ɔp bak ɛn...i de mek di prεfrכnt kכtεks strכng . Wan stɔdi sho se pikin dɛn we bin de praktis yoga fɔ 20 minit, tu dez insay di wik, fɔ 8 wik, bin gɛt bɛtɛ mak pan tɛst dɛn we dɛn bin de du fɔ mɛzhɔ atɛnshɔn.
Us ɔda bɛnifit dɛn de apat frɔm ADHD?
Apat frɔm we dɛn kin pul di ADHD simptom dɛm, dɛn we ya fɔ mek pɔsin kol gɛt bɔku ɔda bɛnifit dɛn.
| Di bɛnifit we i go gɛt | Aw dat kin apin? |
|---|---|
| I de mek pɔsin gɛt mɔ rɛspɛkt fɔ insɛf | Bɔku tɛm, pipul dɛn we gɛt ADHD kin blem dɛnsɛf bikɔs dɛn kin gɛt prɔblɛm fɔ dɔn di wok dɛn di rayt tɛm ɛn fɔ mɛmba tin dɛn. Bɔku tɛm dɛn kin gɛt tin dɛn lɛk, "A nɔ ebul fɔ du natin." Meditashɔn na fayn tin fɔ mek dis vɔys we de kɔrɛkt yu nɔ tɔk na yu ed. |
| Fɔ ridyus di strɛs | We wi fil se wi nɔ ebul fɔ du natin ɛn wi nɔ ebul fɔ kɔntrol wisɛf, di ɔmon dɛn we de na wi bɔdi we de mek wi strɛs kin bɔku. Dɛn dɔn si se pipul dɛn we de tink gud wan ɔltɛm kin gɛt smɔl ɔmon dɛn we de mek dɛn strɛs ivin we dɛn gɛt dɛn kayn tin ya. |
| I de ɛp fɔ ridyus di bɔdi wet | Di prɛktis fɔ tink gud wan kin ɛp yu fɔ mɛmba ɔltin we yu de du, mɔ pan wetin yu de it. Dis kin ɛp yu fɔ kɔntrol di we aw yu de it pasmak ɛn ivin ɛp yu fɔ lɛf fɔ it bɔku bɔku it dɛn. |
Sɔm prɛktikal advays fɔ meditashɔn fɔ pɔsin we gɛt ADHD
"I izi fɔ tɔk pas fɔ du," yu kin de tink. Fɔ sidɔm stil ɛn fɔ pe atɛnshɔn we yu gɛt ADHD kin bi prɔblɛm. Bɔt nɔ wɔri. Na sɔm fayn advays dɛn we go ɛp yu.
Bɔt bifo yu bigin dɛn tin ya, i impɔtant fɔ tɔk to yu dɔktɔ bɔt yu ADHD sik . I fayn fɔ tɔk to am bɔt aw dɛn we ya fayn fɔ yu ɛn aw dɛn de wok wit di mɛrɛsin dɛn we yu de tek.
- If yu maynd de waka waka: Yu gɛt tin dɛn we de rɔn rawnd na yu maynd? Imajin wan fayn blu skay. Dat skay na yu awareness. Di wayt klawd we de flɔt insay de na yu tink. Tray fɔ luk di say dɛn we de bitwin dɛn klawd dɛn de, dat na di blu skay. Dɔn yu maynd go kam bak na wan ples.
- If i nɔ izi fɔ yu fɔ de na wan ples: Nɔ prɔblɛm. Fɔ tink gud wan we yu de waka fayn jɔs lɛk aw yu de tink gud wan we yu sidɔm. If yu de ambɔg yu maynd we yu de waka, smɔl smɔl mek yu pe atɛnshɔn bak to di filin we yu fut de nak di grɔn.
- Ɛp fɔ mek dis bi abit: Yu kin nid smɔl ɛp fɔ mek dis bi abit ɛvride. Sɛt sɔntin fɔ mɛmba na yu fon, ɔ mak am na yu kalenda di sem tɛm ɛvride.
- Join yu padi: Fɔ go jim wit yu padi izi pas fɔ go yu wan, ɛn fɔ gɛt padi fɔ tink gud wan ɔ du yoga na fayn we fɔ kɔntinyu fɔ du yoga.
Mɛsej we dɛn kin kɛr go na os
- ADHD nɔto jɔs prɔblɛm fɔ pe atɛnshɔn, i kin afɛkt bak di we aw yu de fil ɛn di we aw yu de biev kwik kwik wan .
- Meditashɔn ɛn yoga nɔto fɔ tek ples fɔ di tritmɛnt dɛn we yu dɔktɔ de gi yu, bɔt na tu we dɛn we rili fayn ɛn we go ɛp yu fɔ ad pan dɛn.
- Dɛn we ya de tren di pat dɛn na yu bren we de kɔntrol di atɛnshɔn ɛn ɛp fɔ mek chenj dɛn we gɛt kemikal lɛk dopamin .
- Start wit 5 minit insay di de. Nɔ bit yusɛf. Di tin we impɔtant pas ɔl na fɔ kɔntinyu fɔ go bifo.
- Nɔ fɔgɛt fɔ tɔk to yu dɔktɔ bifo yu bigin ɛni nyu tin, mɔ if yu de gɛt ɔda tritmɛnt dɛn.
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