We yu de liv wit bipolar disorder, yu dɔn ɛva fil so taya ɔr taya dat yu nɔr kin ivin ebul fɔ grap na bed? Dis nɔto jɔs fɔ slip. Na filin we yu taya sote yu nɔ ebul ivin ebul fɔ pas di de. Na ɛkspiriɛns we rili at fɔ du. Bɔt nɔr wɔri, tide wi go tɔk bɔt sɔm tin dɛm wae kin ɛp yu fɔ mɛn dis sik ɛn liv layf wae gɛt mɔr vibrant.
Wetin mek yu fil se yu taya?
Fɔ tɔk am simpul wan, bipolar disorder na wan sik wae yu de fil kin chenj pasmak. Tu men stej dɛn de.
1. Mania: Insay dis tɛm, yu kin fil rili gladi ɛn gɛt trɛnk. Yu maynd kin de rɔn wit tin dɛn we yu de tink bɔt, ɛn yu kin fil lɛk se yu nɔ nid fɔ slip. Yu kin ivin fil se yu gɛt trɛnk so dat yu kin wok fɔ sɔm dez we yu nɔ de slip ɔ it ɔ drink.
2. Dipreshɔn : Dis na di ɔpɔzit. Yu kin fil bad bad wan, yu nɔ gɛt op, ɛn yu nɔ kin bisin bɔt ɛnitin, ɛn yu kin fil se yu nɔ ebul fɔ du ɛnitin.
Bɔrku pipul dɛn kin tink se na wae pɔrsin gɛt pwɛl hat nɔmɔ kin taya. Na kɔmɔn tin fɔ lɛ yu fil taya da tɛm de bikɔs yu nɔ gɛt bɛtɛ trɛnk ɛn yu nɔ gɛt prɔblɛm wit yu slip. Bɔt di tru tin na dat, dis kayn we aw pɔsin kin taya pasmak kin apin di tɛm we pɔsin kin gɛt mania ɛn afta i dɔn. Imajin, wetin kin apin we yu nɔ slip fɔ sɔm dez bikɔs yu maynd de rɔn? Afta da mania tɛm de dɔn, yu bɔdi ɛn yu maynd kin taya kpatakpata. I tan lɛk se yu de rɔn maratɔn fɔ sɔm dez. So i nɔ sɔprayz fɔ no se we i tek lɔng tɛm fɔ mek yu wɛl frɔm da stet de, yu kin fil taya pasmak.
Manej yu kɔndishɔn fayn fayn wan
De bɛst we fɔ bia wit dis taya na fɔ kip yu bipolar kɔndishɔn stebul. If yu kin ridyus di frɛkuɛns wae pɔrsin kin gɛt fɔ gɛt mania ɛn pwɛl hat, yu kin liv bɛtɛ layf.
I impɔtant fɔ wok klos wit yu dɔktɔ fɔ dis. Fɔ fala di instrɔkshɔn ɛn mɛrɛsin dɛn we i gi yu di rayt we.
Sɔm mɛrɛsin fɔ bipola muud disɔda kin mek yu slip. So nɔ tek pas di doz we dɛn tɛl yu fɔ tek. Dɔn bak, if yu de tek mɛrɛsin fɔ ɛp yu fɔ slip, yuz am fɔ lɔng tɛm nɔmɔ we yu nid am. If yu notis ɛni chenj na yu maynd bikɔs ɔf di mɛrɛsin, tɔk to yu dɔktɔ wantɛm wantɛm.
Wi go yus fɔ slip fayn na nɛt?
Fɔ slip fayn na nɛt na di bɛst rɛst fɔ bɔdi ɛn maynd. Praktis dɛn tin ya ɛvride fɔ mek yu slip fayn.
- Go na bed ɛn wek di sem tɛm ɛvride. Tray fɔ stik to dis rutin, ivin insay wikɛnd.
- Kip yu bedrum fɔ slip ɛn fɔ du mami ɛn dadi biznɛs nɔmɔ. Nɔ du tin dɛn lɛk fɔ wok, fɔ wach TV, ɔ fɔ it we yu sidɔm na bed.
- Limit fɔ luk skrin lɛk fon, kɔmpyuta, ɛn TV bifo yu go slip. Di blu layt we dɛn kin pul kin mek pɔsin nɔ slip fayn.
- Kip di bedrum na kol ɛn kɔmfyut tɛmpracha .
Ɛksesaiz na di sikrit fɔ mek yu gɛt trɛnk.
"Wea yu go eksasaiz wit ol dis taya?" yu kin de tink. Na tru dat. Bɔt di wɔndaful tin na dat, wans yu bigin fɔ du ɛksɛsayz, yu ɛnaji de go ɔp.
Start smɔl. Ivin fɔ waka fɔ 10 minit insay di de, i go du fɔ yu. Smɔl smɔl, yu fɔ mek di tɛm ɛn di we aw yu de rɔn go ɔp. If yu bigin fɔ ɛksesaiz wantɛm wantɛm, yu go jɔs mek i at fɔ du. If yu nɔr dɔn du ɛksɛsayz fɔ sɔm tɛm, aks yu dɔktɔ fɔ advays bɔt aw fɔ bigin.
Dɔn bak, mɛmba se yu nɔ fɔ du ɛksasaiz we yu de du tranga wan nia fɔ go slip. I kin mek i nɔ izi fɔ lɛ pɔsin slip.
Lɛ wi tek kia ɔf it ɛn drink bak.
Di it ɛn drink dɛm we wi de it kin afɛkt wi ɛnaji lɛvɛl dairekt wan, so i impɔtant fɔ pe atɛnshɔn to dis bak.
Nɔ yuz kafinɛ.
Na nɔmal tin fɔ ol yu an fɔ drink kɔfi, ti, ɔ sɔntin we swit we yu de fil taya. Pan ɔl we i kin gi yu smɔl trɛnk da tɛm de, i kin bi bad drim we yu de go slip na nɛt. So tray fɔ mek yu nɔ it bɔku tin dɛn we gɛt kafinɛ, mɔ leta insay di de ɛn ivintɛm.
San layt na natura l mɛrɛsin.
Gɛt sɔm san layt ɛvride if i pɔsibul. Layt, mɔ di san layt, de ɛp fɔ mek wi bɔdi kɔntrol di bayolojikal klok, ɔ di ritm dɛn we wi de yuz fɔ mek wi bɔdi . Fɔ tɔk am simpul wan, dis klok de tɛl wi bɔdi se "na tɛm fɔ go slip" ɛn "na tɛm fɔ wek."
Balans it ɛn vaytamɛn B12
Yu kin ɔndastand dis klia wan frɔm di tebul we de dɔŋ ya.
| Ficha we dɛn nid | Tin dɛn fɔ du ɛn usay fɔ it |
|---|---|
| Fɔ it tin we balans | It fayn it we gɛt fresh vɛjitebul, frut, ɛn tin dɛn we nɔ gɛt bɔdi. If yu nɔ gɛt bɛtɛ tin fɔ it, dat kin mek bak yu taya ɛn wik. |
| Vitamin B12 we gɛt di sik | If yu nɔ gɛt bɛtɛ vitamin B12 mɔ kin bi wan big tin we kin mek yu taya. Vitamin B12 bɔku insay rɛd mit, milk ɛn dairy prodakt, ɛn fish lɛk salmon ɛn tuna. |
| Di wata we de na di bɔdi (Hydration) . | Drink inof klin wata ɔl di de. We yu bɔdi nɔ gɛt wata, di tin dɛn we de insay yu bɔdi kin go ɔlsay na di bɔdi, ɛn dis kin mek yu fil wik ɛn taya. Fɔ it tin dɛn we gɛt bɔku wata lɛk frut, vɛjitebul, ɛn sup kin ɛp bak fɔ du dis. |
Mɛsej we dɛn kin kɛr go na os
- De taya wae kin kam wit bipola disɔda nɔto yu fɔlt. Na pat pan di sik. Ɛn na sɔntin we pɔsin kin ebul fɔ kɔntrol.
- Tɔk wit yu dɔktɔ opin wan bɔt aw yu de fil ɛn wetin yu de wɔri bɔt. I go gi yu di bɛst sɔlvishɔn.
- Fɔ slip fayn, fɔ du ɛksɛsayz smɔl, fɔ it tin dɛn we go mek yu it fayn, ɛn fɔ drink bɔku wata na di bɛst we fɔ mek yu gɛt trɛnk bak.
- Nɔto yu wan de. Fambul, padi, ɛn dɔktɔ dɛn de we go ɛp yu fɔ du dis waka. So nɔ ɛva fred fɔ aks fɔ ɛp.
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