Se gudbai to strɛs! Anxiety A to Z: Sikrit dɛm fɔ di Bren, Paths fɔ Hiling

Yu kin ɛva gɛt da strenj filin de lɛk bɔtaflay na yu bɛlɛ bifo yu go na stej na skul ɔ go na spɔt kɔmpitishɔn? Sɔntɛm di fɔs de we yu de du nyu wok, ɔ bifo yu du big ɛgzam, yu kin fred smɔl, nɔto so? Dat na di fɔs sayn fɔ "Anxiety" ɔ " " insay Sinhala . Dis na rili nɔmal tin bɔku tɛm, lɛk we wi padi de ɛp wi fɔ rɛdi fɔ wan prɔblɛm.

Bɔt, sɔntɛnde dis padi kin harsh smɔl. If di lod we de pan yu maynd nɔr go ivin afta di chalenj dɔn, if dis filin nɔr kin bia ɛn de mɔna yu ɔl di de, den i nɔr fayn fɔ jɔs dismis am as "jɔs smɔl wɔri." So, lɛ wi tɔk bɔt wetin dis wɔri rili bi, aw e kin afɛkt wi bɔdi ɛn bren, wetin difrɛns de bitwin nɔmal wɔri ɛn siriɔs sik, ɛn aw wi kin dil wit am.

Wetin na Fɔ Wɔri? Di Sayɛns Mirakul We De Apin Insay Wi Bɔdi!

Wi ɔl dɔn fil "anxious" ɔr nervous sɔm tɛm na wi layf. Na nɔmal tin. Pan ɔl we dɛn "wɔri" filin ya kin mek yu nɔr fil fayn, dɛn kin du wan impɔtant tin. Dɛn tɛl wi se, "Na ya, sɔntin impɔtant go apin to yu, una de pe atɛnshɔn!" Sɔntɛnde wi maynd kin se, "A nid fɔ du dis fayn fayn wan," "Dis impɔtant, rɛdi!" ɔ, "Tek tɛm!"

"Fight-or-Flight" Rispɔns: Wi Supa Pawa we de pripia di bɔdi insay sɛkɔn!

We wi fil se wi de wɔri, wi simpatik nɛv sistɛm, we na pat pan wi bɔdi in ɔtonomik nervɔs sistɛm , kin go insay ɔva drayv. dis na di " fight -or-flight" rispכns we dεn no gud gud wan, we dεn kכl bak di "stress response."

Dis tɛm ya, di smɔl smɔl adrenal gland dɛn we de ɔp wi kidni dɛn kin pul di men ɔmon dɛn we dɛn kɔl adrenaline (epinephrine) ɛn kɔtisol .Tu ɔmon dɛn kin kɔmɔt na di blɔd.

• Adrenaline tan lɛk rɔket fiul! I de gi wi ɛnaji wantɛm wantɛm, i de mek wi at bit mɔ ɛn mɔ , i de mek wi blo kwik , i de mek wi yay dɛn big fɔ mek layt kam insay mɔ, ɛn i de pɔmp mɔ blɔd to wi mɔsul dɛn. Ɔl dis de rɛdi wi fɔ bia wit di prɔblɛm ɔ fɔ rɔnawe pan am wantɛm wantɛm.
• Kɔtisol na wan ɔmon we de mek pɔsin strɛs fɔ lɔng tɛm. i de rispansabl fכ mεnten enεji (glukose) εn kכntrol כda bכdi wok dεm. Bɔt if di kɔtisol lɛvɛl kɔntinyu fɔ go ɔp, difrɛn kayn wɛlbɔdi prɔblɛm dɛn kin kam.

dis "fεt-כ-flay" rispכns na in de mek yu hat, lεk bכtaflay dεm na di bεlε, swet pam dεm, an dεm we de shek shek, mכt dכn dray, fכs fכ wam, brith kwik, εn at bit kwik kwik wan. Dis na tin dɛn we wi bɔdi kin rili du fɔ protɛkt wi, lɛk ɛyabag we de insay motoka.

Dɛn filin ya de ɛp wi fɔ du wetin wi fɔ du. Ivin if yu "nervous", yu kin stil go na di spot selekshon test, rait di exam. Yu kin si if di say we yu de, sef. Bifo yu trap di tin dɛn we yu de fred, yu kin tink bɔt wetin di pɔsin we yu lɛk nid ɛn plan fɔ ɛp.

If yu no se na nɔmal tin fɔ fil wɔri sɔm tɛm, yu kin pe atɛnshɔn pan wetin yu fɔ du instead fɔ de tink bɔt dɛn "wɔri" tin dɛm. Yu nɔr nid fɔ du ɛni spɛshal fɔ "gɛt rid" pan wɔri. Jɔs tek dip briz ɛn fes di prɔblɛm. Yu go si se di wɔri we yu de wɔri go stɔp bay insɛf.

Prɛktikal advays: We yu fil se yu de wɔri, tek dip briz sloslo. dis de mek yu bכdi in kolכm parasympathetic nervous system aktibכt εn i de slo yu sympathetic nervous system , we de trigεr yu "fight-or-flight" rispכns. If yu tek sɔm dip briz lɛk dis, dat go ɛp yu fɔ fil kol.

Ustɛm we pɔsin de wɔri kin bi prɔblɛm? Wetin na wan sik we dɛn kɔl Anxiety Disorder?

Bɔt sɔm pipul dɛn kin fil dis wɔri bad bad wan. Dat min se, te dɛn nɔ ebul fɔ bia. Ivin afta di chalenj dɔn, di wet we de na dɛn maynd nɔ de go. Ivin we no trɛtin nɔ de, di maynd kin jɔs de wɔri. Fɔ tink ɛn wɔri we kin mek pɔsin fred kin tek mɔ tɛm ɛn trɛnk insay dɛn de. Sɔm pipul dɛn kin ivin bigin fɔ avɔyd tin, ples, ɛn pipul dɛn we kin mek dɛn fil wɔri. If yu gɛt sɔm kayn sik lɛk dis, e kin bi "Anxiety Disorder," wae min se e kin bi sik wae gɛt fɔ du wit wɔri hat.

Wae pɔrsin kin wɔri bɔt nɔr kin jɔs fil fɔ wɔri. E kin tranga pasmak pas aw pɔrsin kin wɔri pasmak, ɛn e kin gɛt bɔrku impak pan pɔrsin in ɛvride layf. i kin bi fכ di bren in wok dεm we wi bin dכn tכk bכt, lεk di amigdala we de wok pasmak, di prεfrכnt kכtεks (PFC) nכ de kכntrכl fayn, כ we di nyurotransmit dεm lεk sεrotonin εn GABA nכ de bεlε.

Aw wan sik we de mek wi wɔri kin afɛkt wi layf?

Pɔrsin wae gɛt dis sik kin gɛt tin dɛm lɛk:

• Aw fɔ avɔyd: Yu nɔ kin avɔyd fɔ go skul, fɔ slip, aks kwɛstyɔn na klas, fɔ bigin nyu tin, ɔ fɔ go sɔmsay yu wan bikɔs yu de fred.
• Slip ɛn it prɔblɛm: Yu nɔr kin ebul fɔ slip fayn, ɔr yu kin slip pas aw yu fɔ slip, ɛn yu kin fil lɛk fɔ it pas aw yu fɔ it.
• Gladi at we de go dɔŋ na layf: We yu de wɔri, dat de mek yu nɔ ebul fɔ du tin dɛn we yu lɛk ɛn gladi at.
• Di simptom dɛm na yu bɔdi: Na yu bɔdi nɔr kin fil fayn lɛk wae yu bɛlɛ kin at ɔltɛm ɛn yu ed kin at (dɛn kin kɔl dɛn tin ya strɛs-induced physical symptoms).
• Fɔ fred we yu nɔr de tink: Yu kin fil big frayd ivin fɔ tin dɛm wae nɔr rili denja.
• Kɔntinyu fɔ wɔri: "Wetin go apin?" "Wetin go hapun if somtin go rong?" Yu kin kɔntinyu fɔ tink bɔt bad tin dɛn.
• Fɔ nid fɔ mek yu biliv ɔltɛm: I kin mek yu want fɔ aks ɔda pipul dɛn ɔltɛm se, "Ɔltin fayn?" ɔ "A nɔ go gɛt ɛni prɔblɛm, nɔto so?"
• I nɔ kin izi fɔ mek yu at pwɛl: E kin rili at fɔ mek yu at pwɛl bak we yu at pwɛl.

Tin dɛn lɛk dis kin mek layf rili tranga.

Di Bren Sayns Bihayn Wɔri: Wan Peek insay Wi Kɔntrol Rum

Fɔ wɔri nɔto jɔs fɔ fil. as wi bin dכn tכk, na di rizulεt fכ wan kכmpleks intarakshכn bitwin difrεn pat dεm na wi bren εn kεmikכl dεm (nyurotransmitta dεm). Lɛ wi luk dat smɔl mɔ.

Ki Plɛya dɛn na di Bren ɛn Wɔri

Amygdala: Na di pɔsin we de gayd pɔsin fɔ fred

di amigdala na di pat pan wi bren we de mek wi no se wi de fred. Na ya dɛn kin gi di signal fɔ bigin di fɛt ɔ flay rispɔns we wi no se denja de. Insay di sik wae de mek pɔrsin wɔri, dis amigdala kin fil pasmak.

Hipokampus: Mɛmori Bank

Dis eria kin kip mɛmori, mɔ di ɛkspiriɛns dɛn we kin mek pɔsin fred. So, if sɔntin we de mek pɔsin fred bin apin trade, dɛn mɛmori ya kin mek pɔsin wɔri we di chans kam bak.

Prefrontal Cortex (PFC): Na di bɔs we de disayd fɔ du sɔntin

Dis na di ‘masta fɔ tink, disayd, ɛn kɔntrol aw wi de fil’ na wi bren. nכmal wan, di PFC de evaluate εn, if nid de, i de kכntro di frayd signal we de kכmכt frכm di amigdala. we yu de wɔri, di wok we dis PFC de du nɔ de wok fayn, ɛn di ‘danger signal’ we de kɔmɔt na di amigdala kin tu strɔng.

Nyurotransmitta dεm: Kεmikכl mεsenja dεm na di bren

Dis na kεmikכl mεsenja dεm we de kכri mεsej bitwin di bren sεl dεm. Sɔm pan di men tin dɛn we kin mek pɔsin wɔri na:

• Serotonin: I de kɔntrol di we aw pɔsin de fil, slip, ɛn di we aw i want fɔ it. If yu nɔ gɛt bɛtɛ lɛvɛl, dat kin mek yu wɔri.
• GABA: Na di men nyurotransmit we de mek di bren kol. If yu nɔ gɛt bɛtɛ tin fɔ du, dat kin mek yu wɔri mɔ ɛn mɔ.
• Norepinephrine: I gɛt fɔ du wit di strɛs rispɔns ɛn atɛnshɔn.

We dɛn chenj di we aw dɛn de wok, dat kin mek dɛn gɛt prɔblɛm wit dɛn wɔri.

Sɔm ɛgzampul dɛn bɔt wɔri hat frɔm wi layf

Naw lɛ wi tek sɔm ɛgzampul dɛn frɔm wi yon layf ɛn ɔndastand dis wɔri smɔl mɔ.

1. Nimali in A/L ɛgzam: Nimali na pikin we rili brayt. I bin wok tranga wan fɔ du in A/L. We di ɛgzam kam nia, i fil smɔl fred ɛn "nervɔs". I nɔ bin ebul fɔ slip fayn na nɛt. I bin fil lɛk se sɔntin nɔ rayt na in bɛlɛ. Bɔt Nimali bin ebul fɔ bia wit am. I bin de stɔdi gud gud wan, tɔk to in padi dɛn, ɛn sɔntɛnde i bin de du sɔm "breathing exercises". Pan ɔl we i bin de fred smɔl di de we dɛn bin de du di ɛgzam, i bin rayt di ɛgzam fayn fayn wan. Afta di ɛgzam dɔn, da wɔri de nɔ bin de igen smɔl smɔl. Dis na fayn ɛgzampul bɔt aw pɔrsin kin wɔri nɔrmal wan.
2. Kasun in Kɔmni Prɛzɛnteshɔn: Kasun de wok na wan big kɔmni. Wan de, i bin gɛt fɔ gi prɛzɛntɛnshɔn to wan big klaynt. Kasun nɔ bin yus fɔ tɔk bifo pipul dɛn. So i bin fil se i de wɔri smɔl. I bin dɔn de fil lɛk se i de fred smɔl fɔ sɔm dez. Di mɔnin we dɛn bin de prich, in bɛlɛ bin de fil lɛk se i de shek ɛn in an dɛn bin de swet. Bɔt bikɔs Kasun bin rɛdi gud gud wan, i bin ebul fɔ gi di prɛzɛntɛnshɔn fayn fayn wan. We i dɔn, i bin fil bad bad wan. Dis na bin nɔmal wɔri bak, we fit fɔ di tɛm.
3. Shashi in Sɔshial Anxiety Disorder: Shashi na yunivasiti studɛnt. I kin rili fred fɔ tɔk to nyu pipul dɛn, tek pat pan grup diskishɔn, ɛn fɔ go na do. Ivin if pɔsin de luk am, i kin fil lɛk se i de du bad, se pipul dɛn go jɔj am. Bikɔs ɔf dis fred, i kin skip lɛkchɔ, i nɔ kin mek padi, ɛn i kin de na os. Pan ɔl we i want fɔ kɔmɔt na dis kayn tin, di fred we i de fred tumɔs fɔ mek i ebul fɔ sɔlv am. insay dis kes, in amigdala kin ova aktif insay soshal situeshכn, εn di PFC kin gεt difεlεbl fכ kכntrכl am. Dis kin bi wan sik wae dɛn kɔl anxiety disorder. Shashi kin nid pɔsin we sabi du in wok.
4. Di tin dɛn we Ravi kin fred ɔltɛm (Jɛnɛralized Anxiety Disorder - GAD): Ravi de wok na bank. I kin fred ɛn "wɔri" ɔltɛm bɔt ɔltin. Bɔt in wok, bɔt mɔni, bɔt in famili, bɔt in wɛlbɔdi, bɔt di tin we de apin na di kɔntri... I de tink ɛn fred bɔt ɔl dɛn tin ya pasmak. Bikɔs ɔf dis, i nɔ kin ebul fɔ slip na nɛt, ɛn i kin taya ɛn vɛks ɔltɛm. I nɔ kin izi fɔ am fɔ kɔntrol dis fred. insay GAD, yu kin si imbalans insay difrεn nyurotransmit sistεm dεm na di bren (e.g. sεrotonin, GABA). Dis kin bi bak wan sayn fɔ wan sik we dɛn kɔl GAD.

As yu si frɔm dɛn ɛgzampul ya, wɔri kin afɛkt wi difrɛn we dɛn.

Tritmɛnt fɔ Wae pɔrsin kin wɔri: Pathways for Soothe the Mind!

Nɔ panik if yu kam fɔ no se yu gɛt wan sik we de mek yu wɔri. Bɔku fayn tritmɛnt dɛn de fɔ dis. Wan pan di impɔtant tin dɛn na Kɔgnitiv Biɛvhɔral Tɛrapi (CBT) .

Wetin na CBT? Aw i kin wok?

CBT na wan kayn tɔk tritmɛnt wae yu kin tɔk to pɔrsin wae de mɛn yu ɛn tray fɔ ɔndastand de tink, filin, ɛn bihayvya wae de mek yu wɔri.

• Fɔ no aw yu de tink: De tritmɛnt wae de ɛp yu fɔ no de tin wae kin kam na yu maynd wae yu gɛt wɔri hat. (Example: "A go fail dis," "Evribodi de laf mi").
• Tin dɛn we nɔ izi fɔ tink bɔt: Dɔn, wi kin chɛk aw dɛn tin ya rili mek sɛns ɛn if pruf de fɔ se dɛn de tink. dat min se wi de yuz di PFC fכ analכz di "fεar" signal we de kכmכt frכm di amigdala.
• Nyu we fɔ tink ɛn biev: Dɔn, wi kin ɛp yu fɔ chenj dɛn bad bad tin dɛn de wit tin dɛn we rili rial, we gɛt wɛlbɔdi, ɛn chenj di we aw yu de biev we gɛt fɔ du wit wɔri.
• Smɔl smɔl: Wan impɔtant pat pan CBT na dat, smɔl smɔl, wit di ɛp we dɔktɔ we de mɛn yu de ɛp yu, lan fɔ bia wit di tin dɛn we yu de fred. dis de chenj sכmtεm di "frayd" mεmכri dεm we dεn stכr na di hipokampus εn de gi di bren nyu εkspiriεns we de se, "Oh, dis nכto natin fכ fred."

CBT de tich yu aw fɔ bia wit di prɔblɛm. Yu kin tɔk to yu thɛrapist, praktis dɛn skil ya insay sɛshɔn, ɛn afta dat yu kin praktis dɛn na yu ɛvride layf. Smɔl smɔl, wɔri kin stɔp fɔ kɔntrol yu layf, ɛn yu kin bigin fɔ kɔntrol am.

If yu fil lɛk se yu de wɔri, wetin yu kin du?

Tɛl big pɔsin we yu kin abop pan.

Tɛl yu mama, papa, ticha, ɔ ɔda big pɔsin we yu biliv bɔt aw yu de fil. Dɛn kin ɛp yu.

Go to dɔktɔ fɔ advays yu.

Si yu dɔktɔ ɛn tɔk bɔt dis. I kin chɛk yu bɔdi wɛl bɔdi (sɔntɛnde ɔda wɛl bɔdi prɔblɛm kin kam bak wit sɔm sayn dɛm lɛk fɔ wɔri) ɛn, if nid de, i kin sɛn yu to pɔrsin wae sabi bɔt yu maynd.

Si wan dɔktɔ we de mɛn pipul dɛn we gɛt mental wɛlbɔdi.

Wan dɔktɔ we de mɛn yu kin tɛl yu klia wan if yu gɛt wan sik we de mek yu wɔri ɛn us tritmɛnt dɛn we fayn fɔ yu. Dɛn kin gi yu tritmɛnt lɛk CBT, ɛn dɛn kin gi yu advays bak bɔt aw fɔ ɛp yu mama ɛn papa.

Tin dɛm wae yu kin du fɔ kɔntrol aw yu de wɔri (Self-Care) .

We yu de gɛt tritmɛnt, yu kin du tin dɛn lɛk dis bak fɔ mek yu nɔ wɔri:

Di pawa we ɛksesaiz gɛt

Ɛksesaiz fɔ at le 30 minit insay di de. Dis kin mek di ɛndɔfin dɛn kɔmɔt, i kin mek di sɛrotonin lɛvɛl bɛtɛ, ɛn i kin mek di strɛs nɔ bɔku.

Di it we balans ɛn slip fayn

It tin we balans ɛn we gɛt fayn fayn tin dɛn fɔ it. Ridyus di shuga ɛn kafin. Gɛt 7-8 awa gud slip wan de. Dɛn tin ya rili impɔtant fɔ di kεmikכl bεlε na di bren.

Simpul we dɛn fɔ ridyus strɛs

Yu kin tray difrɛn tin dɛn fɔ dis.

Mindfulness Meditation: Di At fɔ Bi Mindful

Mindfulness na fɔ no di prɛsɛn moment. Dis de mek yu PFC strɔng ɛn ɛp yu fɔ kɔntrol di filin dɛn we de kɔmɔt na di amigdala.

Dip briz: di ki fɔ mek yu at kol

dis dεm de mek di parasympathetic nervous system wok εn mek di maynd kol.

Di valyu we gud padi biznɛs gɛt

Spend tɛm wit pipul dɛn we de sɔpɔt yu, ɔndastand yu, ɛn ɛp yu fɔ pul di bɛst tin dɛn we de insay yusɛf.

Lɛ wi imajin layf we wi nɔ de wɔri.

Nɔ mek yu wɔri kɔntrol yu, tink bɔt di tin dɛn we yu go ebul fɔ du ɛn di say dɛn we yu go ebul fɔ go, ɛn yuz am as sɔntin we go mek yu want fɔ du sɔntin.

Usay a go ebul fɔ gɛt ɛp na Sri Lanka?

Mental wɛlbɔdi savis na Sri Lanka de go bifo smɔl smɔl. So if wi nid ɛp, bɔku ples dɛn de we wi kin go. Fɔs, gɔvmɛnt ɔspitul dɛn.Naw, saykayatrik klinik dɛn de we de wok na bɔku say dɛn. Yu kin chɛk wit yu lokal gɔvmɛnt ɔspitul bɔt dis. Na di Nashɔnal Instityut fɔ Mental Ɛlth (NIMH) na Angoda na di men ɛn spɛshal ɔspitul fɔ dis.

Apat frɔm dat, gud, kwalifay saykayatrist, sayɛnsman, ɛn advaysa dɛn de na di prayvet sɛktɔ . Yu kin fɛn infɔmeshɔn bɔt dɛn pipul ya na di Intanɛt, ɔ frɔm pipul dɛn we yu sabi, lɛk yu famili dɔktɔ.

Bɔku ɛp layn dɛn de na Sri Lanka we yu kin kɔl ɛn gɛt advays wantɛm wantɛm if ɛnitin apin. Fɔ ɛgzampul, pipul dɛn sabi di hotlayn nɔmba "1926" fɔ di Sumitrayo Instityut ɛn di Nashɔnal Instityut fɔ Mental Ɛlth fɔ dis. Fɔ no di fon nɔmba ɛn savis dɛn we de naw, duya luk na di wɛbsayt dɛn fɔ di institiushɔn dɛn we gɛt fɔ du wit am ɔ kɔntak dɛn dairekt wan. Yu kin gɛt di bɛsis sɔpɔt we yu nid bay we yu kɔl dɛn nɔmba dɛn ya.

Apat frɔm dat, sɔm nɔ-gɔvmɛnt ɔganayzeshɔn dɛn (NGO) de we de wok na Sri Lanka we de wok pan mental wɛlbɔdi biznɛs. Sɔntɛnde, yu kin gɛt kɔyl savis ɛn ɔwe program bak frɔm dɛn.

Impɔtant: Bifo yu kɔntakt ɛni ɔganayzeshɔn ɔ pɔsin, i go fayn fɔ mek yu du sɔm risach bɔt di kwalifayeshɔn we dɛn gɛt, di ɛkspiriɛns we dɛn gɛt, ɛn di we aw dɛn go biliv am. Aks ɛp frɔm ples we fayn, we izi fɔ yu, ɛn we yu go abop pan.

Fɔ dɔn... fridɔm fɔ tink!

Fɔ wɔri na pat pan wi layf. Nɔmal wɔri kin ɛp wi fɔ gɛt prɔblɛm dɛn ɛn tek tɛm. Na di we aw wi bren, di nervɔs sistɛm, ɛn di ɔmon sistɛm kin ansa. Bɔt if i nɔ ebul fɔ kɔntrol am ɛn i afɛkt wi ɛvride layf, i kin bi wan wɔri prɔblɛm bikɔs di bren nɔ de wok fayn ɛn di kemikal dɛn we de insay di bren nɔ balans.

Mɛmba se nɔto yu wangren de. Bɔku pipul dɛn de we kin sɔfa wit wɔri. Nɔ shem ɔr frayd fɔ aks fɔ ɛp ɛn go to tritmɛnt. If yu gɛt di rayt ɛp ɛn sɔpɔt, yusɛf go ɔndastand di tin dɛn we de mek yu wɔri ɛn di tin dɛn we de mek yu wɔri, trit dɛn fayn, ɛn liv yu layf we gɛt gladi at ɛn we go mek yu gɛt sakrifays. Yusɛf gɛt rayt fɔ pul di wet na yu maynd ɛn blo izi wan!

Tek kia ɔf yu maynd wɛlbɔdi. If yu ɔ pɔsin we yu sabi nid ɛp, duya go to pɔsin we sabi du in wok.