Stress , ɔ as wi ɔl no, na pat pan wi layf. Infakt, tɛm kin de we sɔm kayn strɛs kin ɛp wi fɔ du tin ɛn fɔ du tin. Sɔntɛnde, strɛs pasmak na tin we wi kin du na wi layf, lɛk we wi gɛt siriɔs sik, we wi lɔs wok, ɔ we wi fambul day. Na nɔmal tin fɔ lɛ pɔsin fil bad ɛn wɔri sɔm tɛm dɛn lɛk dis.
Bɔt if dis pwɛl hat ɛn wɔri kin te fɔ pas sɔm wiks, ɛn if i dɔn bigin fɔ ambɔg yu os wok ɔr wok, den fɔ tru, go to yu dɔktɔ ɛn tɔk to am. Dɔn di dɔktɔ go tɔk to yu ɛn disayd bɔt di tritmɛnt we yu nid, lɛk fɔ advays yu (tɛrapi) ɔ if nid de, fɔ tek mɛrɛsin.
Di bɛsis tin dɛn we yu kin du fɔ kɔntrol strɛs bifo i go wɔs
Bifo wi mek strɛs kam na wi ed ɛn tɔn am to big prɔblɛm, bɔku tin dɛn de we wi kin lan fɔ kɔntrol wisɛf. If yu put dɛn smɔl smɔl tin ya insay yu layf, yu go ebul fɔ kɔntrol strɛs bɔku bɔku wan.
- Kɔntinyu fɔ tink gud wan: Tray fɔ si di gud tin dɛn we de apin pan ɔltin. We prɔblɛm kam, praktis fɔ tink se, "Aw a go ebul fɔ bia wit dis?" rather than "Wetin mek dis de apin to mi?"
- Aksept di tin dɛn we yu nɔ ebul fɔ kɔntrol: Tin dɛn de we wi nɔ ebul fɔ kɔntrol. Tink bɔt tin dɛn lɛk trafik na rod, ɔda pipul dɛn bihayvya. If yu wɔri bɔt dɛn tin ya, dat go jɔs mek yu strɛs mɔ ɛn mɔ. So, mek op yu maind se "A no fit chenj dis."
- Bi pɔsin we de tɔk klia wan: Bifo yu tɔk wetin yu de fil ɛn wetin yu tink wit wamat ɔ ala, praktis fɔ tɔk am wit kol at ɛn klia wan. Fɔ ɛgzampul, we pɔsin gi yu wok we yu nɔ ebul fɔ du, instead fɔ vɛks ɛn se, "Wetin na prɔblɛm, yu de gi mi ɔltin!", yu kin avɔyd bɔku prɔblɛm dɛn we nɔ nid fɔ apin bay we yu de tɔk wit kol at se, "A sɔri, a dɔn ɔlrɛdi tu bizi fɔ tek dis."
- Yuz yu tɛm fayn: Rayt di wok dɛn we yu de du ɛvride ɔdasay. Yu fɔ put di tin dɛn we impɔtant pas ɔl fɔs. Dis kin ɛp yu fɔ pul di filin fɔ "A so bizi, a nɔ gɛt tɛm fɔ du ɛnitin."
- Praktis fɔ se ‘nɔ’: Insay wi kɔlchɔ, sɔntɛnde fɔ se ‘nɔ’ nɔ kin izi. Bɔt nɔ fred fɔ se ‘nɔ’ to sɔntin we yu aks fɔ we de put yu tumɔs prɛshɔn.
- Mek tɛm fɔ sɔntin we yu lɛk fɔ du: Fɛn smɔl tɛm ɛvride fɔ du sɔntin we yu lɛk. I kin bi fɔ rid buk, lisin to myuzik, fɔ mek gadin, ɔ fɔ drɔ.
- Rum,Nɔ tek drɔgs : Nɔ tɔn to rɔm, sigrɛt, ɔ ɔda drɔgs as sɔlv fɔ strɛs. Pan ɔl we i kin tan lɛk se yu de gɛt fridɔm fɔ sɔm tɛm, i go jɔs ad mɔ strɛs to yu bɔdi.
- Spend tɛm wit di wan dɛn we yu lɛk: Tɔk bɔt yu prɔblɛm wit yu padi ɔ yu fambul we yu kin abop pan. Sɔshial kɔnekshɔn na wan pan di bɛst we fɔ ridyus strɛs.
Tray fɔ chenj dɛn layf ya
Naw lɛ wi luk sɔm impɔtant tin dɛn we yu kin ad pan yu layf fɔ mek yu nɔ gɛt strɛs.
1. Ɛksesaiz
Wan pan di men bɛnifit dɛn we pɔsin kin gɛt we i de du ɛksɛsayz na fɔ slip fayn . Fɔ slip fayn min se yu ebul fɔ kɔntrol strɛs. Risach dɔn sho se pipul dɛn we de du ɛksɛsayz kin gɛt bɛtɛ slip we dɛn kin slip sloslo, we na wan kayn dip slip we kin mek dɛn bren ɛn bɔdi fayn . Bɔt mɛmba se we sɔm pipul dɛn de du ɛksasaiz nia fɔ slip, dat kin mek sɔm pipul dɛn nɔ slip fayn.
Dɔn bak, we wi de du ɛksɛsayz, wi bɔdi de pul ɔmon dɛn lɛk ɛndɔfin ɛn ɛndokanabinoyd . Dɛn tin ya na tin dɛn we de mek pɔsin nɔ fil pen, we de mek pɔsin slip fayn, ɛn we de mek pɔsin in maynd kol. dis כmon dεm de rispansabl bak fכ di "runner's high" we sכm pipul dεn kin gεt afta lכng rכn.
| Simpul ɛksesaiz dɛn we de ɛp fɔ ridyus strɛs | |
|---|---|
| - De rɔn | - De baysikul |
| - De swin | - Aerobiks fɔ mek pɔsin |
| - Fɔ dans | - Brisk Wak we yu de waka |
Yu gɛt wan sɛpret ɛgzampul.If yu nɔ gɛt tɛm, fɛn we fɔ kɔntinyu fɔ du tin dɛn we yu de wok de. Fɔ ɛgzampul, rayd yu baysikul go na di stoa, tek di stej insted ɔf di ɛlifant, ɔ pak yu motoka fa fawe ɛn waka.
2. Fɔ it gud it
Di bɛnifit dɛm fɔ gud, wɛl bɔdi it nɔto jɔs fɔ yu bɔdi, bɔt i rili impɔtant fɔ yu maynd wɛl bɔdi. If yu it di rayt tin, dat kin mek yu nɔ strɛs, i kin mek yu bɔdi strɔng, ɛn i kin mek yu nɔ gɛt blɔd prɛshɔn. Fɔd dɛn we gɛt bɔku shuga ɛn fat, lɛk tin dɛn we nɔ fayn, kin du di kɔmɔn tin. I nɔmal bak fɔ want dɛn it ya we yu strɛs.
So, yus to it we gɛt bɔku kɔmpleks kabɔhaydrɛt (swit pata, brawn rays, ɔts), slim prɔtin (fish, chukchuk, eg, nɛt), ɛn gud fat asid lɛk omega-3.
Fɔd dɛn we gɛt bɔku antiɔksidant dɛnsɛf rili impɔtant. Dɛn kin ɛp fɔ protɛkt wi bɔdi in sɛl dɛn frɔm di damej we wi kin gɛt we wi strɛs fɔ lɔng tɛm. Dɛn gɛt bɔku frut, vɛjitebul, ɔyl, ɛn spays (jinja, tumara) lɛk dɛn wan ya.
| Di tin dɛn we de mek pɔsin nɔ gɛt strɛs | Fɔ it we de (ɛgzampul) . |
|---|---|
| Vitamin C we de na di bɔdi | Gwava, ɔrɛnj, laym, papaya, bɛl pepa |
| Magnɛsiɔm we dɛn kɔl | Spinach, banana, pɔmpin sid, amɔnd |
| Omega-3 fεt asid dεm | Fish we gɛt ɔyl lɛk salmɔn, tuna, makrɛl, walnut, flaks sid |
3. Slip gud gud wan
Wan pan di men tin dɛn we kin apin we pɔsin strɛs na we i nɔ kin slip. If yu gɛt prɔblɛm fɔ slip at le tri dez insay di wik fɔ pas tri mɔnt, yu kin gɛt inshɔmnia . Di mɔ yu nɔ de slip, na di mɔ yu de strɛs, ɛn di mɔ yu de strɛs, na di mɔ yu de slip. I tan lɛk saykl.
Na sɔm abit dɛn we de ɛp yu fɔ slip fayn:
- Ɛksesaiz ɛvride.
- Yu fɔ de na di san layt insay di de.
- Nɔ drink rɔm ɛn kafin (ti, kɔfi) nia di tɛm we yu go slip.
- Gɛt di abit fɔ go slip di sem tɛm ɛvride ɛn wek di sem tɛm.
- Stɔp fɔ yuz yu fon, tablɛt, ɔ TV fɔ lɛk af awa so bifo yu go slip.
- Du sɔntin we go mek yu at kol, lɛk fɔ tink gud wan, bifo yu go slip.
4. Tɛknik dɛn fɔ Rilaks
- Yoga: Dis na ɛksesaiz ɛn fɔ tink gud wan. Slow, strɛch, ɛn dip briz yoga pozishɔn dɛn fayn fɔ ridyus strɛs.
- Meditashɔn: If yu praktis fɔ tink gud wan ɛn fɔ pe atɛnshɔn, dat kin ɛp fɔ mek yu nɔ strɛs ɛn wɔri.
- Dip Briz: Dis na simpul ɛgzampul we yu kin du ɛnisay, ɛnitɛm. Sidɔm fayn, put wan an pan yu bɛlɛ ɛn di ɔda wan pan yu chɛst. Tek dip briz insay tru yu nos. Yu fɔ fil se yu bɛlɛ de go ɔp pas yu chɛst. Dɔn, pul di briz smɔl smɔl. If yu du dis sɔm tɛm, dat go ɛp yu fɔ mek yu at kol.
- Bayofidbak: Dis na tritmɛnt we spɛshal pɔsin kin du. Dɛn kin tay sɛns na di bɔdi fɔ mek yu ebul fɔ wach aw yu at rit ɛn blɔd prɛshɔn kin chenj we yu de strɛs. Tru dis, dɛn kin tren yu fɔ kɔntrol dɛn chenj ya.
- Laf Tɛrapi: We wi de laf, wi bɔdi kin gɛt mɔ ɔksijɛn. I de pul ɔmon dɛn we de mek wi gladi. So lisin to wan fani stori, wach wan kɔmɛdi fim, ɛn laf wit yu padi dɛn.
- Tɔk Tɛrapi: Sɔntɛnde, fɔ tɔk to pɔsin we de stɔdi bɔt pɔsin in maynd ɔ pɔsin we de gi advays kin rili ɛp. Di we dɛn lɛk Kɔgnitiv Biɛvhɔral Tɛrapi (CBT) kin ɛp yu fɔ chenj di bad we aw yu de tink.
Mɛsej we dɛn kin kɛr go na os
- Na nɔmal tin fɔ gɛt sɔm lɛvul fɔ strɛs, bɔt if i de fɔ lɔng tɛm ɛn ambɔg di tin dɛn we yu de du ɛvride, na sɔntin we yu fɔ pe atɛnshɔn to.
- If yu nɔ ebul fɔ bia wit yu strɛs, nɔ shem fɔ tɔk to dɔktɔ.
- Ɛksesaiz, it fayn fayn it, ɛn slip fayn na di pawaful wɛpɔn dɛn fɔ fɛt strɛs.
- Praktis simpul we fɔ mek yu kol ɔl di de, lɛk fɔ blo dip dip wan.
- Nɔ sɔfa yu wan, tɛl yu fambul ɛn padi dɛn aw yu de fil.
- Nɔ ɛva yuz rɔm ɔ drɔgs as sɔlv fɔ strɛs. I go jɔs mek di tin wɔs.
💬 Comments (0)
No kɔmɛnt nɔ de yet. Ad yu kɔmɛnt ya fɔ di fɔs tɛm.
Ad yu kɔmɛnt