Sɔntɛnde yu kin fil lɛk se ɔltin dɔn ful yu ɛn yu ed de kam fɔ bɔn? Prɔblɛm dɛn na wokples, rispɔnsibiliti dɛn na os, trafik jam na rod, pikin dɛn wok, ɛn sɔntɛnde prɔblɛm dɛn na pɔsin in yon rileshɔnship... Wit ɔl dis, di prɛshɔn we yu kin fil, dat na , strɛs , kin bi sɔm tɛm dɛn we yu nɔ go ebul fɔ bia, nɔto so? Bɔt nɔr wɔri, bɔrku simpul ɛn rili yusful tin dɛn de we wi kin du fɔ pul dis sityueshɔn. Lɛ wi tɔk bɔt dat tide.
Wetin na strɛs rili?
Fɔ tɔk am simpul wan, strɛs na di we aw yu bren ɛn yu bɔdi de du sɔntin we nɔ izi fɔ yu, we yu de prɛs yu, ɔ we yu gɛt prɔblɛm. Imajin se yu de waka na strit ɛn wan dɔg jomp pan yu wantɛm wantɛm. Yu bɔdi kin rɛdi wantɛm wantɛm fɔ fɛt ɔ fɔ rɔnawe. Dis na wetin wi kɔl di "fight or flight" rispɔns . Yu at kin bit mɔ ɛn mɔ, yu kin blo kwik, ɛn yu mɔsul dɛn kin tayt. Dis na yu bɔdi in natura l difens mɛkanism.
Di impɔtant tin na dat, fɔ strɛs fɔ shɔt tɛm nɔto bad tin. Infakt, na sɔntin we wi nid na wi layf. Smɔl chalenj, smɔl strɛs, de mek wi de aktif ɛn de wach. I nɔ fayn bak fɔ tɔk se strɛs nɔ de na wi layf.
Bɔt di prɔblɛm kin bigin we dis strɛs kin kɔntinyu fɔ de, ɔ we kin de te . Fɔ ɛgzampul, strɛs we wi kin gɛt bikɔs wi gɛt prɔblɛm dɛn we wi de kɔntinyu fɔ gɛt na wokples, mɔni prɔblɛm, prɔblɛm wit wi famili, ɔ sik we nɔ de dɔn, kin ambɔg wi bɔdi ɛn maynd as tɛm de go. Insai di COVID-19 pandemic, plenti of wi don get fo dil wit dis kain long taim stres bikos wi de onli and isolation. Dis kayn strɛs wae nɔr de dɔn kin ivin mek di rod fɔ gɛt siriɔs mɛntɛl hεlth kכ ndyushכ n lεk wae yu de wɔri εn pwεl hat .
Wetin wi go du fɔ rilaks?
Di gud nyus na dat, bɔku we dɛn de fɔ rilaks we go ɛp wi fɔ kɔntrol dis strɛs. Bɔt mɛmba se, no we nɔ de we pɔsin kin yuz wan sayz fɔ ɔlman. Wetin go wok fayn fɔ wan pɔsin nɔ go wok fɔ ɔda pɔsin. So, e fayn fɔ tray sɔm pan dɛn tɛknik ya ɛn fɛn di wan we go woke fayn fɔ yu ɛn we go kɔmfyut fɔ yu.
Lɛ wi luk sɔm pan di we dɛn we dɛn kin yuz fɔ mek pɔsin nɔ fil bad.
| Teknik we yu de yuz | Wan shɔt introdukshɔn |
|---|---|
| Dip dip briz ɛgzampul dɛn | Briz sloslo ɛn dip, pe atɛnshɔn pan aw yu de blo. Wan rili izi we we pɔsin kin du ɛnisay. |
| Mindfulness & Mɛditashɔn | Pe atɛnshɔn to di prɛsɛn mɔnt (bɔdi, tink, ɛnvayrɔmɛnt) ɔ fɔ fos yu maynd pan wan mantra/wɔd. |
| Progresiv Mɔsul Rilaks | Tayt di mɔsul grup dɛn na di bɔdi wan bay wan, dɔn yu rilaks dɛn smɔl smɔl. |
| Imej dɛn we dɛn Gayd | Imajin wan ples ɔ ivin we gɛt pis ɛn fayn na yu maynd ɛn put yusɛf insay de. |
| Yoga ɛn Tai Chi | Di we aw dɛn bin de du ɛksɛsayz trade trade we dɛn kin jɔyn di we aw pɔsin de tinap, di we aw i de blo, ɛn di we aw i de tink gud wan. |
| Fɔ ɛksesaiz fɔ yu bɔdi (Ɛksesaiz) . | Ɛnitin we yu de du fɔ yu bɔdi, lɛk fɔ waka, fɔ rɔn, ɔ fɔ rayd baysikul, kin mek yu nɔ strɛs. |
1. Dip brith eksasaiz (Breathing Exercises) .
Dis na di we we izi ɛn kwik fɔ du am. Yu kin du am ɛnisay, ɛnitɛm. Sidɔm ɔ ledɔm na say we kwayɛt. Tek dip briz tru yu nos, dɔn pul di briz smɔl smɔl tru yu mɔt ɔ yu nos.
Di " 4-7-8 we " na wan pɔpul we fɔ dis.
- Briz smɔl smɔl tru yu nos fɔ 4 sɛkɔn.
- Hol da briz de fɔ 7 sɛkɔn.
- Neks, pul di briz sloslo tru yu mɔt fɔ 8 sɛkɔn.
Afta yu dɔn du dis sɔm tɛm, yu at go kɔntrol ɛn yu go fil bad bad wan.
2. Mindfulness ɛn Mantra Meditashɔn
Mindfulness na di praktis fɔ pe ful atɛnshɔn to di prɛsɛn mɔnt. I min se yu fɔ no aw yu de blo, aw yu bɔdi de fil, aw yu de tink (we yu nɔ jɔj am), ɛn di tin dɛn we de arawnd yu. Mantra meditashɔn difrɛn smɔl. I min se yu fɔ pe atɛnshɔn pan wan tin, lɛk wɔd lɛk "Buddha," ɔ kandul we de bɔn.
I nɔ mata us we yu de yuz, i nɔ go izi fɔ mek yu kɔntinyu fɔ tink di rayt we we yu bigin. Yu maynd go de waka waka. Dis na nɔmal tin. Di impɔtant tin na fɔ no we yu maynd de waka waka ɛn saful saful fɔ mek yu pe atɛnshɔn bak to di we aw yu de tink gud wan. As yu de praktis dis, yu go ebul fɔ kɔntrol yu maynd mɔ ɛn mɔ.
3. Prɔgrɛsiv Mɔsul Rilaks
We wi de du dis, wi kin mek di mɔsul grup dɛn na di bɔdi tayt wan bay wilful, dɔn wi kin rilaks dɛn ɔltogɛda. Dis kin bi bak we yu de du ɛksɛsayz fɔ blo.
Sidɔm ɔ ledɔm fayn fayn wan, lɔk yu yay, ɛn tek dip briz. Yu kin bigin wit yu fut finga dɛn ɛn wok yu we fɔ go ɔp. Ɔ wok yu we fɔ go dɔŋ frɔm yu ed. Fɔ ɛgzampul, tɛns yu leg mɔsul dɛn fɔ lɛk 5 sɛkɔn, ol dɛn, dɔn rilaks dɛn ɔl fɔ lɛk 30 sɛkɔn. Du dis fɔ ɔl di pat dɛn na yu bɔdi, lɛk yu leg, yu shɔl, yu bɛlɛ, yu an, yu nɛk, ɛn yu fes. Dis go ɛp fɔ pul tɛnsiɔn na ɔl di pat dɛn na yu bɔdi.
Impɔtant: If yu gɛt mɔsul pen, yu gɛt siriɔs injury, ɔ yu gɛt pen we nɔ de dɔn, mek shɔ se yu tɔk to yu dɔktɔ bifo yu du dis ɛgzampul.
4. Imej ɔ Visualizayshɔn we dɛn Gayd
Dis na wan we we rili fayn. Wetin kin apin ya na dat, wit di pawa we yu maynd gɛt, dɛn kin kɛr yu go na ples we pis ɛn kol. Imajin se yu de waka na wan fayn ti gadin na kol mɔnin na Nuwara Eliya. Dat kol briz, di smel fɔ ti lif, di sawnd fɔ bɔd... imajin yusɛf de ɛkspiriɛns ɔl dis wit yu fayv sɛns. Ɔ, imajin yusɛf na di kwayɛt bich we yu lɛk, de lisin to di sawnd we di wata de mek ɛn wach di san we de go dɔŋ. We yu maynd ful-ɔp wit strɛs, we yu imajin sɔntin lɛk dis, dat kin mek yu fil fayn.
Ɛksesaiz ɛn ɔda we dɛn fɔ rilaks
Apat frɔm di we dɛn we wi dɔn tɔk bɔt, wi kin du bɔku ɔda tin dɛn.
- Yoga ɛn Tai Chi: Dɛn tu tin ya na ɛksesaiz we dɛn bin de yuz trade trade, we de jɔyn di we aw pɔsin de tinap, di we aw i de blo, ɛn we i de tink gud wan. Dɛn kin ɛp fɔ mek di bɔdi ebul fɔ chenj ɛn fɔ mek di maynd kol. I impɔtant fɔ lan di bɛsis pozishɔn dɛn ɔnda di gayd we wan ticha we gɛt ɛkspiriɛns de gayd yu.
- NɔmalƐksesaiz : Ɛni ɛksesaiz we yu lɛk, lɛk fɔ waka, rɔn, bayk, ɔ swim, na fayn we fɔ mek yu nɔ strɛs. We wi de du ɛksɛsayz, wi bren de pul di ɛndɔfin, we na di "happy hormones." Dis kin mek wi fil fayn ɛn ɛp wi fɔ fɔgɛt wi prɔblɛm dɛn. Ivin jɔs 20-30 minit ɛksesaiz insay wan de kin mek big difrɛns.
- Ɔda we dɛn: Apat frɔm dɛn tin ya, dɛn kin yuz bak we dɛn lɛk Bayofidbak (fɔ mɛzhɔ ɛn kɔntrol aw di bɔdi de wok), Masaj tɛrapi, Myuzik tɛrapi, At tɛrapi, ɛn Aromatɛrapi fɔ ridyus strɛs.
Ilɛk us we yu tray fɔ du am, di tin we impɔtant pas ɔl na fɔ kɔntinyu fɔ du am as yu abit. Nɔ jɔs du am fɔ wan de ɛn stɔp. Sɛt smɔl tɛm fɔ dis ɛvride ɔ at le sɔm tɛm insay di wik.
Mɛsej we dɛn kin kɛr go na os
- Stret na nɔmal tin na layf, bɔt strɛs we nɔ de dɔn kin ambɔg wi bɔdi ɛn maynd wɛlbɔdi.
- Di we aw pɔsin kin rilaks lɛk fɔ blo dip dip wan, fɔ tink gud wan, fɔ du yoga, ɛn fɔ du ɛksɛsayz ɔltɛm kin ebul fɔ kɔntrol di strɛs fayn fayn wan.
- No wan saiz-fit-ɔl we nɔ de. Tray difrɛn we dɛn, pik di wan we go mek yu fil fayn ɛn we go mek yu ɛnjɔy, ɛn mek am yu abit.
- If yu gɛt sik we nɔ de mɛn ɔ yu gɛt disabled na yu bɔdi, i impɔtant fɔ go to yu dɔktɔ bifo yu bigin ɛni nyu ɛksɛsayz ɔ rilaks we.
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