Sɔntɛnde sɔmbɔdi kin tɛl wi se, "Jɔs kɔmɔt de ɛn du ɛksɛsayz, ɛn ɔltin go fayn." Dat kin bi gud advays. Bɔt aw yu kin bigin fɔ du ɛksɛsayz we yu nɔ ivin gɛt di trɛnk fɔ grap na bed na mɔnin ɛn yu nɔ ivin want fɔ was yu bɔdi? Dat na big kwɛstyɔn.
Wae yu de ɔnda bɔrku strɛs, dat na, pwɛl hat, e kin tranga fɔ fɛn di ɛnaji fɔ du ɛnitin. Ɛspɛshali tin dɛn lɛk fɔ du ɛksɛsayz, fɔ gɛt kɔnekshɔn bak wit yu padi ɛn fambul dɛn, ɛn fɔ it fayn. Sɔntɛnde, ivin fɔ tek di mɛrɛsin we yu dɔktɔ tɛl yu kin fil lɛk se yu na wok.
Bɔt fɔ brok dis bad bad strɛs na di wangren we fɔ kɔntrol yu layf bak. So, lɛ wi tɔk bɔt wetin yu go du fɔ kɔntrol dis tin.
Yu tink se dis na rili pwɛl at? (Na Dipreshɔn?)
Fɔ no se yu gɛt pwɛl hat na di fɔs tin we yu fɔ du fɔ mek yu wɛl. Ɔlman kin fil bad ɛn wɔri wan wan tɛm. Na nɔmal tin. Bɔt dis kayn pwɛl hat sik kin te fɔ sɔm dez ɔr wik. Ɛn i kin rili afɛkt di we aw yu ebul fɔ du di wok dɛn we yu de du ɛvride ɛn fɔ bia wit prɔblɛm dɛn na layf.
Imajin, aw yu bin lɛk fɔ ple kriket wit yu padi dɛn, wach fim, ɔ fɔ go shɔt trip. Bɔt naw yu nɔ de fil fɔ du ɛni wan pan dɛn tin dɛn de. Yu don bore wit evritin. Na di filin we yu kin gɛt we yu de bost.
Luk fɔ si if yu gɛt di kwaliti dɛn we de na di tebul we de dɔŋ ya.
| Di sayn we de sho se di sik de | Wan simpul ɛksplen |
|---|---|
| Soshal ayzolayshɔn | Tray fɔ de yu wan, fa frɔm yu fambul ɛn padi dɛn. |
| Fɔ fil se yu at pwɛl | Filin lɛk "natin nɔ de go rayt", "mi layf dɔn dɔn". |
| Boredom wit layf | Fɔ tink bɔku tɛm bɔt fɔ lɔs in layf ɔ day. |
| Di bɔdi we de taya | Fɔ fil se yu nɔ gɛt pawa fɔ du ɛnitin, yu taya ɔltɛm. |
| Nɔto fɔ fil gladi | Nɔ gɛt ɛni gladi at frɔm tin dɛn we bin de mek yu gladi (e.g. fɔ lisin to siŋ, wach fim) igen. |
| Slip kin chenj | Slip ɔltɛm ɔ nɔ slip atɔl. |
| Di chenj dɛn we de apin na di it we dɛn de it | I nɔ kin want fɔ it ɔ i nɔ kin it pasmak. |
| Fɔ vɛks ɔltɛm | Fɔ vɛks kwik kwik wan pan smɔl smɔl tin dɛn, fɔ fil wɔri. |
De impɔtant tin na dat, if yu gɛt dɛn kayn sik ya, nɔto yu fɔlt ɔr yu wik. Dis na wan sik wae dɛn kin trit.
Ustɛm dɛn nid fɔ gɛt mɛrɛsin fɔ mek pɔsin nɔ fil bad?
If yu fil so strɛs dat yu nɔ ebul fɔ ivin grap na bed, was yu bɔdi, ɔ du ɛni wok na os, ɛn ivin we yu kɔmɔt na os tan lɛk se yu de klaym big mawnten, dat min se fɔ yuz mɛrɛsin na di bɛst tin fɔ du .
Antidipreshan kin ɛp yu fɔ ridyus yu strɛs lɛvɛl, ɛp yu fɔ pe atɛnshɔn pan di tin dɛm wae yu de du ɛvride, ɛn ɛp yu fɔ tek pat pan tin dɛm lɛk tritmɛnt. In ɔda wɔd dɛn, dɛn kin ɛp yu fɔ kɔmɔt na da bad bad saykl de.
Dɛn mɛrɛsin ya kin ɛp bak fɔ stɔp di bad tin dɛn we yu de tink bɔt fɔ rɔn tru yu ed ("Dis nɔ go ɛva bɛtɛ", "A go ɔltɛm tan lɛk dis"). E kin tranga fɔ kɔmɔt pan dis kayn tin as lɔng as dɛn tin ya de. If tin dɛm lɛk `saykososial strɛs` na yu layf de mek dis, i kin ɛp bak fɔ gɛt kɔyl wit mɛrɛsin.
Yu fɔ mɛmba dɛn tin ya we yu de yuz mɛrɛsin:
- I impɔtant fɔ peshɛnt:Sɔm mɛrɛsin wae de mek pɔrsin fil bad kin bigin wit smɔl doz. Si if yu gɛt ɛni sayd ɛfɛkt. Afta wan ɔ tu wik, if nid de, dɛn kin ad di doz smɔl smɔl. Dɛn mɛrɛsin ya nɔ kin wok wan nɛt. Sɔm kin tek sɔm tɛm fɔ wok. Bɔrku tɛm, i kin tek lɛk siks wik bifo yu bigin fɔ fil ɛni ifɛkt. So peshɛnt ɛn kɔntinyu fɔ tɔk to yu dɔktɔ.
- Sɔm tin dɛn de we yu kin du: Dɔktɔ dɛn tide gɛt bɔku kayn mɛrɛsin fɔ mek dɛn nɔ gɛt pwɛl hat fɔ pik frɔm. If wan nɔ wok, dɛn kin chenj di doz, chenj to ɔda mɛrɛsin, ɔ ivin ad ɔda mɛrɛsin.
- Fɔ pik mɛrɛsin: Fɔ pik mɛrɛsin de bay di men sayn dɛm we yu gɛt ɛn di sayd ɛfɛkt dɛm we yu kin gɛt. Fɔ ɛgzampul, sɔm mɛrɛsin dɛn we de mek pɔsin in at pwɛl kin mek pɔsin slip. So, pɔsin we gɛt prɔblɛm fɔ slip na nɛt kin bɛnifit frɔm dis kayn mɛrɛsin.
Di tin wae impɔtant pas ɔl: If yu de tek mɛrɛsin fɔ pwɛl hat, tɔk to yu dɔktɔ ɔltɛm, mɔr lɛk wae yu de bigin fɔ tek nyu mɛrɛsin ɔr yu de mek ɛni chenj. Da we de, i kin ebul fɔ kɔntrol ɛni bad bad tin we kin apin to am kwik kwik wan.
Aw fɔ bia wit dis sik tru di chenj na yu layf
Apat frɔm mɛrɛsin ɛn advays, smɔl chenj dɛn na yu layf kin ɛp bak fɔ pul dis sik. Fɔ ɛksesaiz ɛvride, it tin dɛn we gɛt fayn fayn tin dɛn fɔ it, ɛn fɔ gɛt kɔnekshɔn bak wit yu padi ɛn fambul dɛn na di men tin.
Na tru se dɛn tin ya kin izi fɔ tɔk pas fɔ du we yu strɛs, bɔt nɔto tin we nɔ pɔsibul.
"Akt lɛk se yu nɔ strɛs, ɛn insay sɔm dez yu go bigin fɔ fil rili fayn."
Dis nɔ min fɔ mek lɛk se prɔblɛm nɔ de. Bifo dat, i min fɔ tek akshɔn wit di op se yu go wɛl.
Wi go bigin wit smɔl schedule?
Na wetin yu fɔ du na fɔ mek smɔl schedule.
- Mɔnin wek-ap tɛm
- Di tɛm fɔ was
- Di tɛm dɛn we dɛn kin it
- Smɔl tɛm fɔ ɛksesaiz (lɛk 15 minit) .
- Taim fo go bed nait.
Tray fɔ wok akɔdin to dis schedule. Fɔs, i nɔ kin izi fɔ du am, bɔt afta sɔm tɛm i go bi abit. Dɔn yu go fil se tin go izi smɔl smɔl, ɛn yu go bigin fɔ fil gladi lɛk aw yu bin de fil trade.
Wɛlbɔdi abit lɛk dis kin ɛp bak fɔ mek dis tin nɔ apin igen tumara bambay. Pipul wae kin gɛt pwɛl hat kin fɔdɔm bak na dis dak ples wit de prɔblɛm wae kin kam wit layf.
Wi nɔ kin chenj wi jin, bɔt wi kin chenj di say we wi de fɔ mek dis nɔ apin igen. Di bɛst we fɔ du dat na fɔ mek yu ebul fɔ bia wit di prɔblɛm. Dat min se, nɔ fɔ de fa frɔm ɔda pipul dɛn. Stay kɔnɛkt wit yu padi ɛn fambul dɛn. Dɛn soshal kɔnekshɔn dɛn de na di shild we go protɛkt yu frɔm tin dɛn we go mek yu strɛs tumara bambay.
Mɛsej we dɛn kin kɛr go na os
- Pwɛl hat nɔto wikɛd tin, na sik wae dɛn kin trit.
- Fɔ no ɛn gri se yu gɛt di sik na di fɔs tin we yu fɔ du fɔ mek yu wɛl.
- Nɔ shem ɔ fred, go to dɔktɔ ɔ dɔktɔ we yu kin abop pan ɛn aks fɔ advays.
- Antidipreshan ɛn tritmɛnt na tritmɛnt wae rili fayn fɔ dis.
- Gi di mɛrɛsin tɛm fɔ mek i wok. Peshɛnt ɛn fala wetin yu dɔktɔ tɛl yu fɔ du.
- Smɔl chenj na yu layf (fɔ wok to yu schedule, fɔ du smɔl ɛksɛsayz) kin mek big difrɛns.
- Nɔ ɛva sɔfa yu wan. Stay kɔnɛkt wit di wan dɛn we yu lɛk. Na dɛn na yu trɛnk we pas ɔl.
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