Yu de fil se yu de wok tranga wan dɛn tɛm ya? Yu de fil se yu de du tin dɛn we yu de du na os? Sɔntɛnde, yu kin fil lɛk se yu de bost wit ɔltin? Infakt, wi ɔl kin gɛt strɛs sɔm tɛm na wi layf. Na pat pan layf. Di impɔtant tin na fɔ lan aw fɔ dil wit am ɛn aw fɔ manej am. So, nɔ wɔri, lɛ wi tɔk bɔt am ditayli.
Wetin rili na strɛs?
Fɔ tɔk am simpul wan, strɛs na di we aw wi bɔdi ɛn maynd de ansa di difrɛn prɛshɔn ɛn dimand dɛn we kin kam na wi layf. Dɛn prɛshɔn ya kin bi pan bɔdi, maynd, filin, ɔ kemikal. di wod ‘stress’ gεt tu kכmכpכnt dεm. Wan na di tin wae de apin wae de put wi ɔnda strɛs (di tin wae de mek wi strɛs), ɛn di ɔda wan na wi ansa to am (di strɛs rispɔns).
Imajin, dɛn gi yu wan big wok na di ɔfis, ɛn yu fɔ dɔn am insay tu dez. Dis projɛkt na di ‘Stressor’. Di prɛshɔn, frayd, ɛn inkris hat rit we yu kin fil da tɛm de na di ‘Stress Response’.
Dɛn kin kɔl dis strɛs as pɔsitiv ɛn negatif.
- Gud Strɛs : Sɔntɛnde, strɛs kin fayn fɔ wi. Fɔ ɛgzampul, we wi fil se wi de mɔna wi smɔl we ɛgzam de kam, wi kin stɔdi tranga wan. Di smɔl we aw wi nɔ gɛt peshɛnt ɛn prɛshɔn we wi kin fil we wi mared de kam nia, ɔ we wi de wet fɔ gɛt nyu pikin, na gud strɛs bak.
- Bad Stress (Distress): Dis na wetin wi kin kɔl ‘stress’. Dis kin inklud di prɛshɔn we tin dɛn lɛk wok prɔblɛm, famili prɔblɛm, ɛn mɔni prɔblɛm kin kam wit. If dis kɔntinyu, wɛlbɔdi prɔblɛm go bigin fɔ kam.
Aw strɛs kin afɛkt di bɔdi? Di "Fight or Flight" ansa
we wi fil strεs, di simpatik nεv sεstem we de na wi bכdi we de pat pan wi כtonom nεv sεstem de wok. Dis kin mek di ɔmon dɛn we de mek wi strɛs kam na wi bɔdi. Dɛn ɔmon dɛn ya kin mek wi bɔdi rɛdi fɔ ɛnitin we go apin to wi. Wi kɔl dis di "fayt ɔ flay" ansa .
Imajin se yu de waka na strit ɛn wantɛm wantɛm yu si snek. Wetin kin apin? Yu at de bit fast fast, yu de swet, yu de blo kwik, ɛn yu bɔdi de gɛt mɔ trɛnk. Dis na bikɔs yu bɔdi de rɛdi fɔ fɛt di animal ɔ fɔ rɔnawe. Dis na fayn tin fɔ shɔt tɛm imejensi.
Bɔt di prɔblɛm na dat, if dis strɛs kɔntinyu, dat min se dɛn strɛs ɔmon dɛn de go kɔntinyu fɔ de na di ay levul na di bɔdi. Dis go mek wi imyun sistɛm wik.Yɛs. We di imyun sistɛm wik, di chans fɔ gɛt sik kin bɔku.
Wetin na di kɔmɔn sayn dɛm fɔ strɛs?
De sayn dɛm fɔ strɛs kin difrɛn frɔm wan pɔrsin to ɔda pɔrsin, bɔt sɔm sayn dɛm de wae kin kam pan pɔrsin. Si if yu gɛt ɛni wan pan dɛn tin ya.
| Tayp we gɛt kwaliti dɛn | Ɛgzampul dɛn |
|---|---|
| Di kwaliti dɛn we pɔsin gɛt na in bɔdi | Yu kin gɛt ed pen ɔltɛm, yu bɛlɛ kin at, yu kin gɛt nɔys, yu chɛst kin pen, yu kin gɛt dayarɛa, ɛn yu an ɛn yu fes kin swɛt. |
| Di chenj dɛn we de apin na di we aw pɔsin de fil ɛn di we aw i de biev | Fɔ vɛks kwik, fɔ kray fɔ natin, fɔ vɛks ɔltɛm, fɔ nɔ rɛst, fɔ tray fɔ de fa frɔm ɔda pipul dɛn ɛn fɔ de yu wan. |
| Prɔblɛm dɛn we pɔsin kin gɛt we i de slip | Nɔr kin slip, fɔ drim bad bad drim, i nɔ kin izi fɔ slip, ɔr fɔ slip tumɔs. |
| Sɔshial kɔnekshɔn dɛn | Fɔ gɛt prɔblɛm wit yu fambul, padi, ɛn pipul dɛn ɔltɛm na yu wokples. |
I rili impɔtant: If yu gɛt pen na yu chɛst ɔ yu gɛt swɛt ɔ yu an ɛn fut dɛn wik, nɔ tink se na bikɔs ɔf strɛs. Go na di ɔspitul we de nia yu Imejɛnsi Dipatmɛnt (ETU) wantɛm wantɛm.
6 simpul we fɔ kɔntrol strɛs
Naw we yu dɔn no bɔt strɛs ɛn in sik dɛn, lɛ wi luk sɔm simpul we dɛn fɔ kɔntrol am ɛn rilaks.
1. Fɛn wetin de mek yu strɛs.
Di fɔs tin we yu fɔ du na fɔ no usay yu strɛs de kɔmɔt. Yu tink se na wok prɔblɛm? Prɔblɛm na famili? Na mɔni prɔblɛm? Maybe yu don tek on tu moch? We yu dɔn no di rayt tin we mek yu du dis, tray fɔ mek dɛn tin dɛn de smɔl as yu ebul.
2. Tok to pesin abaut wetin de fo yu maind.
Nɔ kɛr yu lod yu wan. Tɔk to yu padi we yu kin abop pan, yu fambul, ɔ pɔsin we de advays yu bɔt dis. I kin rili mek yu fil fri fɔ mek sɔmbɔdi lisin to yu filin ɛn nɔ jɔj yu.
3. Tek sɔm tɛm fɔ yusɛf.
Bifo yu kray wit ɔltin we de apin na yu ed, tek sɔm tɛm fɔ yusɛf. Una kɔmɔt nia di wok dɛn we di wɔl gɛt fɔ sɔm tɛm ɛn de yu wan. Rid buk, lisin to siŋ, waka na gadin, du sɔntin we yu lɛk. Dis go mek yu maynd gɛt bɔku pis.
4. Set boundaries - yus to se "no".
Nɔ tek mɔ wok pas aw yu ebul fɔ du. We pɔsin aks yu fɔ du sɔntin, if i tu at fɔ mek yu du am, nɔ shek fɔ se "nɔ." I impɔtant mɔ fɔ put yu wok fɔs, mɔ if yu de tray fɔ balans yu wok ɛn yu famili layf.
5. Praktis fɔ blo dip dip wan.
We wi fil strɛs, wi nɔ no se wi de blo fayn fayn wan. Ɛn wi de ol wi briz. Pe atɛnshɔn to di we aw yu de blo, mɔ di we aw yu de blo, sloslo ɛn dip wan. Dis kin rili rilaks. Yu kin praktis dis wit wan bɔtul we gɛt sop bɔbul we yɔŋ pikin dɛn kin ple wit. Briz frɔm yu bɛlɛ ɛn blo di sop bɔbul dɛn sloslo ɛn stedi tru di tiub. If yu blo tumɔs, di bɔbul dɛn nɔ go fɔm. If yu blo tumɔs, di bɔbul dɛn nɔ go fɔm. Wan yunifom, smol briz na in de mek fayn fayn bɔbul dɛn. We yu fil strɛs, yuz da we de fɔ blo (we yu nɔ gɛt di sop bɔbul dɛn).
6. Ɛksesaiz ɛvride
We wi de du ɛksɛsayz, wi bren kin pul tin dɛn we dɛn kɔl ɛndɔfin . Dɛn tin ya kin mek wi fil gladi ɛn rilaks. Stɔdi dɔn sho se fɔ ɛksesaiz ɛvride kin mek pɔsin gɛt kɔnfidɛns pan insɛf ɛn i kin mek i nɔ strɛs. Dɔn bak, we yu go waka ɔ rɔn, yu maynd kin pe atɛnshɔn pan di tin we yu de du, ɛn yu kin fɔgɛt di prɔblɛm dɛn we de na yu ed fɔ sɔm tɛm.
Ustɛm a fɔ go to dɔktɔ?
If yu fil se dis strɛs de ambɔg yu ɛvride layf (slip, wok, famili layf), ɛn ɔltin de fil se yu nɔ ebul fɔ kɔntrol yusɛf, den fɔ tru, go to yu dɔktɔ. I kin rifer yu to pɔsin we sabi advays yu if yu nid fɔ du dat. Dɛn go gi yu fayn fayn advays bɔt aw fɔ kɔntrol dis strɛs we yu nɔ go mek i bi lod pan yu layf.
Mɛsej we dɛn kin kɛr go na os
- Stret na nɔmal tin na layf, bɔt if i kɔntinyu, i kin ambɔg yu wɛlbɔdi.
- I rili impɔtant fɔ no di men tin dɛn we kin mek yu strɛs.
- We yu tɔk to pɔsin we yu biliv bɔt aw yu de fil, dat kin mek yu fil fayn.
- Yu kin ebul fɔ kɔntrol strɛs wit simpul tin dɛm lɛk fɔ tek tɛm fɔ yusɛf, fɔ du ɛksɛsayz, ɛn fɔ blo dip.
- If yu nɔ ebul fɔ handle am, yus fɔ se "nɔ." I nɔto sayn fɔ se pɔsin wik.
- If de strɛs tumɔs fɔ kɔntrol, nɔr shem fɔ go to dɔktɔ.
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