Yu taya fɔ wok ɔl di de? Ɔ yu de fil se prɔblɛm dɛn de mɔna yu na os, na wokples, ɔ na mɔni? Wi ɔl kin gɛt strɛs sɔm tɛm na wi layf. I rili nɔmal. Ivin smɔl tin dɛn lɛk krawd fɔ pipul dɛn ɔ trafik jam na rod we yu go na tɔŋ fɔ bay sɔm tin fɔ it kin mek wi strɛs. Bɔt if dis kɔntinyu, dat min se if dɛn nɔ kɔntrol am, i nɔ go fayn fɔ wi bɔdi ɛn wi maynd. So tide, lɛ wi tɔk bɔt simpul we fɔ ridyus dis lod we de pan di maynd ɛn rilaks.
So, wetin na dis strɛs?
Fɔ tɔk am simpul wan, strɛs na di we aw wi bren ɛn bɔdi de ansa di prɔblɛm dɛn we wi kin gɛt na wi layf. Imajin se yu de waka na strit ɛn wan dɔg jomp wantɛm wantɛm. Yu at kin bit mɔ ɛn mɔ, yu bɔdi kin swet, ɛn yu mɔsul dɛn kin tɛns. Wi kɔl dis di "fayt ɔ flay" ansa . Dis min se wi bɔdi de rɛdi fɔ ɔl tu fes di denja we de kam (fayt) ɔ fɔ rɔnawe (rɔn go).
Natin nɔr bad fɔ dis kayn strɛs fɔ shɔt tɛm. Infakt, i rili impɔtant fɔ mek wi kɔntinyu fɔ liv. Smɔl chalenj, smɔl prɛshɔn, de ɛp fɔ mek wi gɛt trɛnk.
Bɔt di prɔblɛm na if dis strɛs kɔntinyu. Fɔ ɛgzampul, strɛs kin de ɔltɛm bikɔs ɔf tin dɛm lɛk woke prɔblɛm, famili prɔblɛm, ɛn sik wae de kam fɔ lɔng tɛm. Wi kin kɔl dis strɛs we nɔ de dɔn . Dis kin rili ambɔg wi bɔdi ɛn wi maynd. Dis strɛs wae kin teik lɔng tɛm kin ivin mek yu gɛt siriɔs maynd sik lɛk wɔri hat ɛn pwɛl hat.
So, e fayn fɔ no aw fɔ rilaks we yu de fil dis kayn prɛshɔn.
Teknik dɛn fɔ Rilaks
Di bɛst tin na dat, bɔku we dɛn de fɔ du dis. Nɔto ɔlman go si se di sem we fɔ du tin fayn fɔ dɛn. Pan ɔl we wan we kin wok fayn fɔ sɔm pipul dɛn, ɔda we kin wok fayn fɔ ɔda pipul dɛn. So yu kin pik wan we we izi fɔ yu ɛn we yu lɛk ɛn praktis am. Lɛ wi luk sɔm pan di men we dɛn.
1. Dip Brith Ɛksesaiz
Dis na di izi ɛn fastest we fɔ du am . Bikɔs yu nɔ nid ɛni ɔda tin, na jɔs yu briz. Yu kin du am ɛnisay, ɛnitɛm.
- Fɔs, sidɔm na say we kwayɛt, ilɛksɛf na chia ɔ ledɔm na bed.
- Klos yu yay.
- Naw, tek dip briz sloslo tru yu nos. As yu de blo, yu bɛlɛ go big.Imajin se i de swel.
- Dɔn pul di briz smɔl smɔl tru yu mɔt ɔ yu nos.
Wan we de we pipul dɛn lɛk we dɛn kɔl di 4-7-8 we .
- Briz insay fɔ 4 sɛkɔn.
- Hol yu briz fɔ 7 sɛkɔn.
- Briz smɔl smɔl fɔ 8 sɛkɔn.
Afta yu dɔn du dis sɔm tɛm, yu go fil se yu maynd dɔn kol ɛn yu at rit bak.
2. Tin fɔ tink gud wan bɔt aw fɔ tink gud wan
Dis na wan we we rili ol fɔ tink gud wan. I min se yu fɔ tink bɔt di tɛm we wi de naw . Dat min se, fɔ jɔs wach, we yu nɔ jɔj, di tin dɛn we yu de fil na yu bɔdi, di tin dɛn we yu de tink bɔt, ɛn di tin dɛn we de apin rawnd yu.
Na nɔmal tin fɔ mek yu maynd de waka waka ɛn tink bɔt tin dɛn. We dat apin, instead fɔ tink se, "O, a nɔ ebul fɔ tink gud wan," smɔl smɔl, briŋ yu atɛnshɔn bak to yu briz. Dis tan lɛk we yu de tren yu bren. I go tranga smɔl fɔ di fɔs tu wiks, bɔt we yu dɔn yus to am, yu go ebul fɔ du am fayn fayn wan.
3. Prɔgrɛsiv Mɔsul Rilaks
We wi de du dis, wi kin mek di mɔsul grup dɛn na wi bɔdi tayt wan bay wilful, dɔn wi kin rilaks dɛn ɔltogɛda.
- Ledɔm na ples we kwayɛt.
- Tek sɔm dip briz.
- Naw, pe atɛnshɔn pan yu fut finga dɛn. Skwɛt dɛn tayt ɛn ol dɛn fɔ lɛk 5 sɛkɔn.
- Dɔn rilaks ɔltogɛda ɛn ol am fɔ lɛk 30 sɛkɔn so. Fil di rilaks fayn fayn wan.
- Neks, du dis fɔ ɛni mɔsul grup, muv ɔp di bɔdi, lɛk di fut in fut, di bɔdi, di shɔl, di bɛlɛ, di chɛst, di an, di nɛk, ɛn di fes.
We yu du dis, yu go fil se di tɛnsiɔn na yu bɔdi de go dɔŋ bad bad wan.
Impɔtant: If yu mɔsul dɛn kin strɛs ɔltɛm, yu kin wund bad bad wan, ɔ yu kin fil pen fɔ lɔng tɛm, 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 yu kin mek yu maynd kol wit di pawa we yu maynd gɛt.
Imajin se yu sidɔm na chia, de luk ɔp wan fayn ti gadin na Nuwara Eliya. Wan kol briz de kɔrej yu bɔdi saful wan. Yu de yɛri bɔd dɛn de kray. Yu de smɛl di sɛnt we di ti lif dɛn de mek. Ɛkspiriɛns di ɛkspiriɛns wit ɔl yu sɛns dɛn. Tek yu maynd go na da ples de we pis de. Yu kin imajin ɛni ples we pis we yu lɛk (wan fayn bich, wan mawnten we de ɔp, wan tɛmpul kɔt). Afta sɔm tɛm, yu go fil se yu strɛs nɔ de igen.
5. Yoga ɛn Tai Chi
Dɛn tu tin ya na ɛksesaiz we dɔn de fɔ bɔku bɔku ia ɛn we de mek pɔsin gɛt wɛlbɔdi na in bɔdi ɛn in maynd. Dɛn kin jɔyn fɔ muv di bɔdi sloslo, fɔ strɛch, ɛn fɔ blo dip dip wan.
- Yoga: 1.Dis min se yu fɔ de difrɛn difrɛn we dɛn fɔ tinap ɛn fɔ pe atɛnshɔn pan di we aw yu de blo.
- Tai Chi: Na laik se na slo dans. Yu de muf rili sloslo frɔm wan pozishɔn to ɔda wan.
Dɛn tu we ya kin mek pɔsin in blɔd prɛshɔn go dɔŋ, i kin mek i ebul fɔ chenj chenj, ɛn i kin mek i fil kol. If yu want fɔ bigin yoga, i go fayn fɔ mek yu lan di bɛsis pozishɔn dɛn ɔnda di gayd we wan ticha we gɛt ɛkspiriɛns de gayd yu.
Ɔda we dɛn we go ɛp yu
Apat frɔm dɛn men we ya, bɔku ɔda tin dɛn de we yu kin tray fɔ du. Bɔku pan dɛn tin ya kin ɛp yu fɔ pe atɛnshɔn pan yu bɔdi, kɔntrol tin dɛn lɛk blɔd prɛshɔn, ɛn fɔ mek yu gɛt wɛlbɔdi.
| Teknik Nem fɔ di wok | Fɔ tɔk am simpul wan... |
|---|---|
| Ɛksasayz | Enitin laik waka, ron, baiskul. We wi de du ɛksɛsayz, wi bren de mek ɔmon dɛn we de mek wi gladi (ɛndɔfin) . |
| Lisin to myuzik (Myuzik Tɛrapi) . | We yu lisin to di myuzik we yu lɛk ɛn we de mek yu fil kol, dat kin mek yu maynd rilaks. |
| Masaj Tɛrapi | If yu masaj gud gud wan, i kin mek di bɔdi in mɔsul dɛn nɔ gɛt bɛtɛ trɛnk ɛn i kin mek yu gɛt bɔku rilif. |
| Art Tɛrapi | If yu du sɔntin lɛk fɔ drɔ ɔ fɔ kɔlɔ, dat kin ɛp fɔ mek yu nɔ strɛs. |
| Aromatɛrapi | We yu blo di swɛt we impɔtant ɔyl dɛn lɛk lavender ɛn sandal wud kin mek yu maynd kol. |
| Bayofidbak we dɛn kin gi | Fɔ lan fɔ mɛzhɔ di wok we di bɔdi de du, lɛk di at rit, wit di ɛp we di ikwipmɛnt dɛn de ɛp am ɛn kɔntrol am, yu nid pɔsin we tren. |
Pan ɔl we bɔku pan dɛn we ya nɔ bad fɔ pipul dɛn we gɛt wɛlbɔdi, sɔm tɛm dɛn dɔn ripɔt bɔt di bad tin dɛn we kin apin to pɔsin (lɛk fɔ mek pɔsin in blɔd prɛshɔn go ɔp, fɔ tink bɔt bad tin dɛn). So, i bɛtɛ fɔ tɔk to yu dɔktɔ fɔ pik di we we go fayn fɔ yu, mɔ if yu gɛt ɔda wɛlbɔdi prɔblɛm.
Mɛsej we dɛn kin kɛr go na os
- Stret na nɔmal tin na layf, bɔt i kin ambɔg yu wɛlbɔdi if i kɔntinyu.
- Bɔku we dɛn de fɔ mek yu maynd rilaks, lɛk fɔ du ɛksɛsayz fɔ blo, fɔ tink gud wan, fɔ du yoga, ɛn fɔ du ɛksɛsayz.
- Nɔto ɔlman go si se di sem we fɔ du tin fayn. Pik wan we we izi fɔ yu, we yu lɛk, ɛn we go fayn fɔ yu, ɛn praktis am ɛvride.
- If i nɔ izi fɔ yu fɔ kɔntrol yu strɛs pan ɔl we yu de tray dɛn we ya, nɔ sɔfa yu wan, bɔt yu fɔ go to yu dɔktɔ fɔ advays.
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