We yu tray fɔ pak yu motoka, di pɔsin we de nia yu kin stɔp bikɔs ples nɔ de. Dat filin we de kam na yu maynd da tɛm de, di filin we yu chɛst de bit, yu an dɛn de shek... Na dat na vɛks. Sɔntɛnde yu kin luk na miro pan pɔsin we yu de pas bifo na trafik ɛn kɔl am na yu maynd, yu ala we yu lɔs kriket mats, smɔl pikin bit ɔda pɔsin we i nɔ gɛt wetin i want, yɔŋ pikin kin lɔk di domɔt ɛn go na dɛn rum... Ɔl dɛn tin ya gɛt rut insay dis filin fɔ vɛks.
Fɔ tɔk am simpul wan, wetin na fɔ kɔntrol pɔsin we vɛks?
Anger management na di we aw wi de dil wit ɛn manej vɛks we wi fil am. Na wan kayn tɔk tɛrapi bak (we dɛn kɔl `Cognitive Behavioral Therapy`) we dɛn kin du wit mental wɛlbɔdi kɔlnɔ , ilɛksɛf na wan wan ɔ na grup. Yu kin ivin ebul fɔ atɛnd klas we de tɔk bɔt dis tɔpik.
Insai dis tritmɛnt, dɛn go ɛp yu fɔ no we yu fil vɛks ɛn divɛlɔp di we ɛn strateji wae yu nid fɔ dil wit dɛn filin ya fayn fayn wan. Yu go lan bɔt:
- Wetin kin mek yu vɛks ɛn aw pipul dɛn kin sho da wamat de?
- Bɔt aw fɔ sɔlv prɔblɛm ɛn tɔk to dɛnsɛf.
- Bɔt di we aw pɔsin kin rilaks.
Sɔntɛnde, di pɔsin we de gi yu advays kin tɛl yu fɔ go to dɔktɔ. Dis na bikɔs fɔ vɛks ɔltɛm kin bi bikɔs ɔf ɔda prɔblɛm wit in maynd, lɛk pwɛl hat ɔr wɔri . If na so i bi, dɔktɔ kin gi yu mɛrɛsin fɔ ɛp am.
Wetin rili na dis vɛks?
Vɛks na strɔng filin we kin kam na wi maynd we wi de du sɔntin, ɛn dis kin mek wi chenj. we dis imyushכn de apin, wan pat pan wi nεv sεstem, di ``Sympathetic Nervous System``, de aktibכt εn de pripia di bכdi fכ di ``fight-or-flight response`` .
Insay dis tɛm, bɔku chenj dɛn kin apin na wi bɔdi. Wi at rit ɛn di we aw wi de blo kin go ɔp. Di ɔmon dɛn we de mek pɔsin strɛs kin kɔmɔt, ɛn mɔ blɔd kin go na wi mɔsul dɛn. Yu atɛnshɔn kin bigin fɔ pe atɛnshɔn mɔ. Ɔl dis de gi yu di trɛnk we yu nid fɔ sev we denja.
Bɔt nɔto ɔltɛm pɔsin kin vɛks bikɔs i de trɛtin pɔsin in bɔdi. Wi kin vɛks bak pan sɔshal sityueshɔn dɛn. Fɔ ɛgzampul:
- We yu padi ɔ yu fambul nɔ gri wit wetin yu tink.
- We yu si injɔstis.
- We dɛn nɔ de mit yu nid dɛn.
- We pɔsin de mek yu laf.
Nɔto ɔlman kin gɛt wamat di sem we. I kin difrɛn fɔ di tin dɛn we yu bin dɔn du trade, wɛlbɔdi biznɛs, ɛn di tin dɛn we de apin to yu naw. Sɔm pipul dɛn kin vɛks kwik, ɛn sɔm pipul dɛn kin fil am bad bad wan. I kin kɔmɔt frɔm we pɔsin nɔ vɛks smɔl to we i vɛks bad bad wan.
Wetin kin apin if dɛn nɔ sho di rayt we fɔ vɛks?
If yu stɔp yu fɔ vɛks, dat kin afɛkt di we aw yu de tink ɛn biev. I kin mek bak bɔku sik dɛn na in bɔdi ɔ mek i wɔs. If yu de vɛks ɔltɛm, dɔktɔ dɛn kin kɔl dis sik ``chronic anger'' . Na sɔm pan de wɛl bɔdi prɔblɛm dɛm wae kin kam wit dis sik.
| Wɛlbɔdi prɔblɛm | Tɔk bɔt |
|---|---|
| Di ay blɔd prɛshɔn | We pɔsin vɛks ɔltɛm, dat kin mek i gɛt ay blɔd prɛshɔn. |
| At sik | We yu vɛks ɔltɛm, dat kin mek yu gɛt at atak ɛn ɔda sik dɛn we de mek yu at ɛn blɔd. |
| Ɛd we de at | Ed pen ɛn maygren we kin kam bikɔs ɔf strɛs kin apin bɔku tɛm. |
| Di prɔblɛm dɛn we kin apin na di skin | Di sik dɛm na di skin lɛk ɛkzema ɛn psoriasis kin wɔs. |
| Prɔblɛm dɛn we gɛt fɔ du wit di we aw pɔsin de digest | Prɔblɛm dɛn lɛk bɛlɛ pen, kɔnstipɛshɔn, ɛn dayarɛa kin apin. |
So yu tink se fɔ vɛks na bad tin?
Nɔ, vɛks naWan rili nɔmal ɛn natura filin. I kin bi gud ɔ bad. I dipen pan aw yu de ansa da filin de.
Tink bɔt di pak we wi bin dɔn tɔk bɔt. Yu kin wet fɔ wan minit, mek yu vɛks smɔl, dɔn yu go ɔdasay. Ɔ yu kin kɔmɔt na di motoka ɛn rayt wan not na di ɔda motoka in winda ɛn drayv go.
Insay dɛn tu kes ya, yu bin de fil bad. Bɔt insay di fɔs kes, yu bin no di vɛks ɛn lɛf am. Insay di sɛkɔn kes, yu bin pul da vɛks de pan ɔda pɔsin, ɛn sɔntɛm yu bin de kɛr am go ɔlsay na di de.
Wae yu vɛks na fayn fayn tin wae yu kin fil, bɔt if yu kin fil bad ɔltɛm, ɛn e de afɛkt yu woke ɔr yu padi biznɛs wit ɔda pipul dɛm, na tɛm fɔ aks fɔ ɛp fɔ kɔntrol yu wamat.
Udat nid dis tritmɛnt fɔ mek pɔsin nɔ vɛks?
Infakt, fɔ lan aw fɔ kɔntrol pɔsin we vɛks kin bɛnifit ɔlman. Ɛspɛshali if yu gɛt mɛntɛl hεlth kכndishכn, dis kayn tεrapi kin mek big difrεns pan yu kwaliti כf layf εn rileshɔnship. Dis kin impɔtant mɔ fɔ pipul dɛn we gɛt dɛn sik ya:
| Mental wɛlbɔdi stetmɛnt |
|---|
| Atɛnshɔn-dɛfisit/haypa aktiviti disɔda (ADHD) . |
| Bipola muud disɔda |
| Bɔdalayn pɔrsin in pasɔnaliti disɔda |
| Pwɛl at |
| Disruptiv mud disrɛgyuleshɔn disɔda |
| Jɛnɛralized anxiety disɔda |
| Dizayd we de bɔn wan wan tɛm |
| Dizayd we de agens di we aw pipul dɛn de fɛt |
Wetin kin apin pan tritmɛnt?
Insay dis tritmɛnt, yu kin lan aw fɔ ɛp yu fɔ ɔndastand wetin kin mek yu vɛks ɛn aw da vɛks de kin mek yu fil. Yu advaysa kin aks kwɛstyɔn dɛn lɛk:
- Us kayn tin dɛn kin mek yu vɛks?
- Wetin yu rili vɛks bɔt? Di lɛvɛl we yu vɛks fit fɔ di tin we apin?
- Yu tink se ɔda filin de we de ayd biɛn yu vɛks? (e.g. frayd, wɔri, fil bad, shem)
- Dis na ansa we yu lan frɔm we yu smɔl?
- Aw yu bɔdi kin fil we yu vɛks?
Dɔn, yu ɛn yu advaysa go divɛlɔp di skil dɛm fɔ bia wit di prɔblɛm ɛn strateji fɔ dil wit dɛn tin ya. Dis na prɛktikal tin dɛn we yu kin yuz we yu fil vɛks.
- Chenj di we aw yu de tink (Cognitive Restructuring): Bifo yu de tink bɔt bad tin dɛn, yu kin lan fɔ luk di tin dɛn we de apin difrɛn we. Bifo yu tink tin dɛm lɛk, "Dis na di wɔs tin we dɔn ɛva apin to mi," yu kin lan fɔ tink mɔ rial wan, lɛk, "Dis na bad tin, ɛn i fayn fɔ fil sɔri bɔt am, bɔt nɔto di ɛnd fɔ di wɔl."
- Gud kɔmyunikeshɔn skil: Yu go lan fɔ sho aw yu vɛks di rayt we. Yu go lan difrɛn we dɛn fɔ tɔk bɔt aw yu de fil ɛn tink bifo yu du sɔntin.
- Di we aw yu de rilaks: Dɛn we ya kin ɛp yu fɔ slo bifo yu du sɔntin we yu vɛks. Dɛn kin ɛp yu bak fɔ stɔp fɔ tink bɔt prɔblɛm ɛn nɔr de tink bɔt am (rumination). Dɛn tin ya na tin dɛn lɛk fɔ tink gud wan, fɔ du ɛksasaiz fɔ blo dip dip wan, ɔ fɔ du yoga .
Yu go praktis dɛn nyu we ya wit yu kɔstɔma we yu de du tɛrapi. Dɛn go ɛnkɔrej yu bak fɔ praktis dɛn na os. I impɔtant fɔ praktis te di nɔmba fɔ di tɛm we yu kin vɛks ɔ di kayn we aw yu de vɛks go dɔŋ ɛn yu kin du dɛn tɛknik ya na yu yon we.
Wetin na di bɛnifit dɛn we dɛn tritmɛnt ya kin gi?
Wit anger management therapy, yu go notis se yu rilayshɔnship na os ɛn woke go bɛtɛ. Yu go fil se yu ebul fɔ kɔntrol di we aw yu de fil. I kin ivin ɛp yu fɔ slip fayn ɛn protɛkt yu frɔm sɔm sik dɛn.
Ɛni risk dɛn de we kin apin?
Yu kin fil nɔr fayn fɔ tɔk bɔt aw yu de fil we yu de gi yu advays. We yu ɛn di pɔsin we de gi yu advays dɔn gɛt gud padi biznɛs, yu kin aks kwɛstyɔn bɔt di bad tin dɛn we yu bin dɔn du trade. Bɔt, sɔntɛnde, fɔ dil wit dɛn tin ya we nɔ izi fɔ tink ɛn mɛmba na sɔntin we yu fɔ du fɔ mek yu go ebul fɔ liv yu layf ɛvride.
Ustɛm yu fɔ go to dɔktɔ?
If yu sik de wɔs, ɔr if yu fil se yu kin du bad to yusɛf ɔr ɔda pipul dɛm, go to dɔktɔ kwik kwik wan .
If dis kayn imejensi, yu kin go na di ɔspitul we de nia yu Imejɛnsi Tritmɛnt Yunit (ETU) ɔ kɔl di Nashɔnal Instityut fɔ Mental Ɛlth (NIMH) na Sri Lanka pan 1926 fɔ ɛp yu kwik kwik wan.
Fɔ vɛks na nɔmal tin fɔ bi mɔtalman. Bɔt sɔntɛnde, i kin kɔmɔt na di kɔntrol. If yu si se yu de vɛks ɔltɛm, ɔ if yu dɔn du bad to pɔsin we yu lɛk wit yu bad wɔd ɔ akshɔn dɛn, fɔ lan aw fɔ kɔntrol yu wamat go rili ɛp yu.
Mɛsej we dɛn kin kɛr go na os
- Fɔ vɛks na nɔmal, natura l imɔshɔn. I nɔto bad tin. Wetin impɔtant na aw yu de ansa am.
- If yu ol wamat, dat kin mek yu gɛt bɔku prɔblɛm dɛn wit yu wɛlbɔdi, lɛk ay blɔd prɛshɔn, at sik, ɛn prɔblɛm wit yu maynd.
- Fɔ kɔntrol yu vɛks na fɔ lan fɔ kɔntrol yu vɛks tru advays ɛn prɛktikal we dɛn.
- If yu fil lɛk se yu vɛks nɔr de kɔntrol ɔr de afɛkt yu rilayshɔnship, nɔr frayd fɔ go to dɔktɔ ɔr pɔrsin wae sabi bɔt mɛntɛl hεlth advays.
- Insay imejensi, i.e. if yu tink se yu ɔ ɔda pipul dɛn de pan denja fɔ gɛt bad bad tin, go na ɔspitul in Imejɛnsi Tritmɛnt Yunit (ETU) wantɛm wantɛm ɔ kɔl di mental wɛlbɔdi ɛplayn nɔmba 1926.
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