Wi no se wae yu de liv wit
pwɛl hat , de de wae yu nɔr kin fil fɔ grap na bed. We pɔsin tɛl yu fɔ "chenj yu layf," i kin fil lɛk mawnten fɔ klaym. I ɔndastand se yu go tink se i tu at. Bɔt nɔ wɔri. Mek wi tek am sloslo en stedi. Yu nɔ nid fɔ lɛf ɔl yu bad abit dɛn wan nɛt ɛn bi pɔsin we rili difrɛn. Yu nɔ go ebul fɔ du dat. Bifo dat, i impɔtant fɔ bigin smɔl. As yu bigin fɔ fil fayn, yu kin ad mɔ gud abit dɛn.
Dɛn chenj ya we yu go chenj yu layf go mek yu fil fayn.
Wae yu de gɛt tritmɛnt fɔ pwɛl hat, sɔm simpul tin dɛn de wae yu kin ad pan yu ɛvride rutin wae kin ɛp fɔ wɛl yu maynd jɔs lɛk mɛrɛsin.
1. Wi go shek tins op likl and du som eksasaiz?
"Wetin bi di point fo eksasaiz wit ol di problem we a get rait nau?" yu kin tink. Bɔt
risach dɔn sho se ɛksesaiz ɔltɛm kin mek yu fil fayn ɛn ɛp yu fɔ slip fayn. Tink bɔt dis: Wan stɔdi dɔn sho se fɔ du aerobic aktiviti we de mek
yu at rit go ɔp smɔl tri dez insay di wik, i kin wok fayn ɛn sɔm mɛrɛsin dɛn we de mek yu at pwɛl. Fɔ di wan dɛm wae bin de du ɛksɛsayz ɔltɛm fɔ 10 mɔnt, na 33% pan dɛm nɔmɔ bin kɔntinyu fɔ gɛt pwɛl hat. Bɔt 52% pan di wan dɛn we bin de tek mɛrɛsin nɔmɔ bin stil de sɔfa wit pwɛl hat. So aw yu go bigin?
- Start sloslo: Nɔ go fɔ big tin dɛn wan tɛm. Fɔs, waka smɔl na strit ivintɛm wit yu padi ɔ fambul.
- Du am wit ɛnjɔymɛnt: Pik sɔntin we yu lɛk. Sɔntɛm na fɔ dans, fɔ rayd baysikul, ɔ fɔ du smɔl gadin wok.
- Mek pɔsin jɔyn yu: We pɔsin jɔyn yu, i kin mek yu want fɔ kɔntinyu fɔ du am pas if yu wan bin de du am.
2. "Slip" no bi jos tin
Pwɛl hat kin mek sɔm pipul dɛn slip tumɔs. Ɔda pipul dɛn nɔ kin slip atɔl ɔ wek ali mɔnin. Sɔm mɛrɛsin dɛn we yu kin tek kin afɛkt dis bak. Gud slip impɔtant fɔ mek yu maynd gɛt wɛlbɔdi.
We yu slip fayn na nɛt tan lɛk di bɛst mɛrɛsin fɔ yu maynd. I de ridyus di lod we de pan yu maynd bɔku.
Praktis dɛn tin ya fɔ mek yu slip fayn:
- Mek wetin yu fɔ du bifo yu go slip: Tray fɔ go slip ɛn wek di sem tɛm ɛvride. Minim di de nap as mɔ as yu ebul.
- BedrumMek am jɔs fɔ slip: I fayn fɔ rid buk ɔ lisin to rilaks siŋ bifo yu go slip, bɔt du dɛn tin dɛn de na do na di bedrum. bay we yu limited di bedrum fכ slip εn sεks, yu bren de gεt di signal se "dis na di ples fכ slip."
3. Mek wi tink likl abaut wetin wi de it and drink.
Nɔr ‘mɛjik’ it nɔr de wae go mɛn pwɛl hat wantɛm wantɛm. Bɔt if
yu it fayn it, dat go ɛp yu bɔdi fɔ gɛt di tin dɛn we i nid ɛn fɔ gɛt wɛlbɔdi. Nɔ fala difrɛn ‘diet plan’. Dɛn kin mek yu lɔs sɔm tin dɛn we de mek yu it kpatakpata. Bifo dat, mɛmba dɛn simpul tin ya:
- It mɔ: Vɛjitebul , frut, ligɛm, ɛn ɔl gren lɛk brawn rays.
- It smɔl: Ɔyl, shuga , ɛn it dɛn we dɛn dɔn prosɛs.
- Tek tɛm wit kafinɛ: Di tin dɛn we de mek yu fil lɛk kafinɛ, we de insay kɔfi, ti, chɔklɛt, ɛn sɔm tin dɛn we yu kin drink fɔ mek yu gɛt ɛnaji , kin mek yu wɔri mɔ ɛn mɔ . Ridyus dɛn as mɔ as yu ebul.
If yu nid fɔ du dat, tɔk to yu dɔktɔ bɔt fɔ go to pɔsin we sabi bɔt it.
4. Fɔ tru, yu fɔ de fa frɔm rɔm ɛn drɔgs.
Rɔk ɛn drɔgs tan lɛk di bɛst padi dɛn we pɔsin kin gɛt we i de fil bad. Dat min se dɛn ɔl tu de mek yu pwɛl at wɔs.
Bɔku tɛm, pwɛl hat ɛn adikshɔn to drɔgs kin go togɛda. Dɔn bak, rɔm ɛn drɔgs kin mek yu antidipreshɔn stɔp fɔ wok fayn fayn wan. If yu gɛt prɔblɛm wit sɔm kayn mɛrɛsin, i impɔtant fɔ mek yu go to ɛp naw fɔ mek yu wɛl frɔm pwɛl hat.
Sɔm ɔda smɔl abit dɛn we go ɛp wi
Apat frɔm wetin wi dɔn tɔk bɔt, tink bɔt dɛn tin ya bak. Dɛn tin ya go bi big tin bak fɔ yu mental wɛlbɔdi joyn.
| Abit | Fɔ tɔk am simpul wan... |
|---|
| We yu de na di san | Sɔm pipul dɛn kin gɛt pwɛl hat sɔm tɛm insay di ia, mɔ we di san nɔ kin shayn bɛtɛ. Dɛn kɔl dis(Sizin Afɛktiv Disɔda - SAD). If yu gɛt smɔl san layt ɛvride, dat kin ɛp yu fɔ fil fayn. Tɔk to yu dɔktɔ bɔt dis. |
| Stay kɔnɛkt wit ɔda pipul dɛn. | Pwɛl hat kin mek yu fil lɛk se yu dɔn lɔs ɔl yu trɛnk. Bɔt tray fɔ tɔk to yu fambul ɛn padi dɛn as yu ebul. Tek wan ɔbi we yu bin de ɛnjɔy trade. We yu de yu wan, dat kin mek yu at pwɛl mɔ ɛn mɔ. |
| Taym Ɔt | Put at le 15 minit ɛvride fɔ yusɛf. Yuz da tɛm de fɔ fri yu maynd, du sɔntin we yu lɛk, ɔ jɔs bi. Dis tan lɛk "richaj yu mental batri dɛm." |
Sɔntɛm yu dɔn tray wan ɔ mɔ pan dɛn tin ya. Bɔt nɔ giv ɔp jɔs bikɔs yu nɔ si ɛni rizɔlt. Fɔ chenj di we aw yu de liv yu layf nɔto sɔntin we go wok wan nɛt.
De tin wae impɔtant pas ɔl na fɔ kɔntinyu fɔ mek dɛn chenj ya, ɛn tɔk to yu dɔktɔ fɔ fɛn di tritmɛnt wae fayn fɔ yu. Mɛsej we dɛn kin kɛr go na os
- Fɔ mek yu nɔr gɛt pwɛl hat sik, yu nɔr nid fɔ mek big chenj dɛn wan tɛm. Start wit smɔl, simpul step dɛn as yu ebul.
- Ɛksesaiz na pawaful mɛrɛsin fɔ di bɔdi ɛn maynd. Tray fɔ waka fɔ sɔm minit dɛn insay di de.
- Gud slip ɛn balans it na di fawndeshɔn fɔ yu maynd wɛlbɔdi.
- Stay away frɔm rɔm ɛn drɔgs kpatakpata. Dɛn na big tin we de ambɔg yu fɔ mek yu wɛl.
- Nɔ sɔfa yu wan. Tɔk to yu padi ɔ yu fambul we yu kin abop pan. Bi pɔsin we de wit ɔda pipul dɛn.
- We yu de du ɔl dis, i impɔtant fɔ fala wetin yu dɔktɔ tɛl yu ɛn kɔntinyu fɔ gɛt tritmɛnt.
Pwɛl hat, maynd wɛl bɔdi, layf, ɛksesaiz, slip, it
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