We di dɔktɔ tɛl yu se yu gɛt kansa, yu bin fil lɛk se di wan ol wɔl dɔn kam fɔ krach pan yu? Na nɔmal tin fɔ mek yu fil bad ɛn fil bad we yu tink bɔt tumara bambay, wɔri bɔt mɔni, ɛn tritmɛnt. Sɔntɛm yu nɔ go ebul fɔ slip na nɛt. Yu bɔdi de at, yu ed de at, ɛn yu de fil taya ɔl di de. Yu kin fil se yu wangren de wit ɔl dis. Bɔt nɔto yu wangren de. Bɔku we dɛn de fɔ ɛp yu fɔ bia wit di prɔblɛm. Lɛ wi tɔk bɔt am.
Aw fɔ ridyus di strɛs we kin kam wit kansa?
Fɔ liv wit kansa kin mek yu strɛs. If dis kɔntinyu, i kin mek i fil bad, vɛks, nɔ gɛt op, ɛn sɔntɛnde i kin ivin fil bad. Dis nɔr kin afɛkt di pɔrsin nɔmɔ, bɔt i kin afɛkt yu famili bak, as yu wɛl bɔdi de chenj.
Di impɔtant tin we yu kin du na fɔ aks fɔ ɛp di fɔs tɛm we yu fil lɛk, "A nɔ go ebul fɔ handle dis mi wan." If yu tek akshɔn kwik, dat go gi yu trɛnk fɔ ɔndastand ɛn bia wit ɔltin we kin kam wit dis sik.
We yu lan aw fɔ kɔntrol yu strɛs, dat go ɛp yu fɔ gɛt gud tin dɛn na yu bɔdi, yu maynd, ɛn pan Gɔd biznɛs.
Sɔm simpul we dɛn fɔ ridyus strɛs
Lɛ wi luk sɔm simpul tin dɛn we yu kin tray fɔ ridyus dis prɛshɔn. Bifo yu du ɛni wan pan dɛn tin ya, i impɔtant fɔ tɔk to yu dɔktɔ bɔt di tin dɛn we de mɔna yu.
| Advays | Fɔ tɔk am simpul wan... |
|---|---|
| Kɔntinyu fɔ tink gud wan. | Tray fɔ si di gud tin dɛn we de apin to ɔltin. Ivin if i at, tink se smɔl gud tin de insay ɔltin. |
| Aksept di tin dɛn we yu nɔ ebul fɔ kɔntrol. | Wi nɔ go ebul fɔ kɔntrol ɔltin na layf. We wi ɔndastand da trut de, wi go fil fridɔm. |
| Tɔk bɔt aw yu de fil ɛn nɔ vɛks. | Tɛl ɔda pipul dɛn wetin yu tink, wetin yu tink, ɛn wetin yu biliv wit kol at, ɛn nɔ vɛks ɔ agyu. |
| Du ɛksɛsayz dɛn we de mek pɔsin in at kol. | Lan we dɛn fɔ rilaks. Wi go tɔk bɔt dat dɔŋ ya. |
| Ɛksesaiz ɔltɛm. | We yu bɔdi fayn, i kin izi fɔ yu bɔdi fɔ fɛt strɛs. |
| It gud balans it. | Fɔ it we gɛt fayn fayn tin dɛn kin gi di bɔdi ɛnaji. |
| Rɛst fayn, slip fayn. | Yu bɔdi nid tɛm fɔ wɛl frɔm tin dɛn we kin mek yu strɛs. |
| Stay away frɔm rɔm ɛn drɔgs. | Dis na jɔs fɔ sɔm tɛm sɔlv fɔ ridyus strɛs. As tɛm de go, dɛn go du bad. |
Rilaks Ɛgzampul dɛn
Bɔku ɛgzampul dɛn de we yu kin du fɔ fri yu maynd. Fɔ ɛksesaiz fɔ blo, fɔ rilaks yu mɔsul ɛn maynd, ɛn fɔ lisin to myuzik na sɔm pan dɛn. Bifo yu du dɛn tin ya, pik ples we kwayɛt we nɔ gɛt ɛnitin fɔ ambɔg yu . Sidɔm fayn fayn wan na chia ɔ na sofa. Dɔn bak, put yu wɔri ɛn prɔblɛm dɛn na kɔna fɔ sɔm tɛm ɛn mek yu tink gud wan.
Tu minit fɔ rilaks
Dis na tin we rili izi. Fokus yu atɛnshɔn pan yusɛf ɛn aw yu de blo. Tek sɔm dip briz ɛn pul di briz smɔl smɔl. Skan yu wan ol bɔdi na yu maynd. Notis ɛni say we yu fil se i tayt ɔ we yu nɔ gɛt bɛtɛ wata. Rilis as mɔ tɛnsiɔn as yu ebul ɛn rilaks dɛn. Rotate yu ed insay wan sɛkɔral muvmɛnt wan ɔ tu tɛm. (If ɛni muvmɛnt de mek yu fil pen, stɔp wantɛm wantɛm. ) Rol yu sholda dɛn bak ɛn biɛn bɔku tɛm. Alaw ɔl yu mɔsul dɛn fɔ rilaks ɔltogɛda. Tek sɔm sɛkɔn fɔ tink bɔt sɔntin we go mek yu gladi ɛn we yu go ɛnjɔy. Tek dip briz bak ɛn pul di briz smɔl smɔl.
Ɛksesaiz fɔ Rilaks di Maynd
Klos yu yay. Briz nɔmal wan tru yu nos. Wit evri exhalation, mentally se "wan." Ɔ tɔk shɔt wɔd lɛk "kɔmfɔt," ɔ shɔt wɔd lɛk "A fil kol." Du dis fɔ lɛk 10 minit so. If yu maynd de waka waka, saful saful fɔ mek yu pe atɛnshɔn bak to di we aw yu de blo ɛn di wɔd we yu dɔn pik. Alaw di we aw yu de blo ɔltɛm ɛn we nɔ de chenj.
Dip Briz Rilaks
Imajin wan ples jɔs dɔŋ yu bɛlɛ. Briz insay da ples de ɛn ful-ɔp yu bɛlɛ wit briz. I tan lɛk se yu de blo balyɔn, lɛ di briz ful-ɔp te i kɔmɔt na yu bɛlɛ, dɔn ɛmti am. Ɛni lɔng tɛm we yu de blo sloslo, yu fɔ fil layt.
Ples ɛn pipul dɛn we yu kin tɔn to fɔ ɛp
Bɔku tin dɛn ɛn savis dɛn de we kin ɛp pipul dɛn we gɛt kansa ɛn dɛn famili. Big big ɔspitul dɛn na Sri Lanka gɛt tin dɛn fɔ du dis.
| Tayp fɔ Ɛp | Wetin Yu Gɛt |
|---|---|
| Kɔnsul fɔ Wan wan pɔsin | Sɔntɛnde, i kin izi fɔ sɔlv prɔblɛm dɛn wan bay wan pas fɔ de na grup. Dis kin gi yu chans fɔ tɔk fri wan bɔt aw yu de fil bɔt yu sik ɛn aw e de afɛkt yu layf ɛn rilayshɔnship. |
| Sɔpɔt Grup dɛn | Dis na ɛkspiriɛns we rili valyu. Yu kin lan nyu we dɛn fɔ bia wit di sem prɔblɛm dɛn we yu de gɛt frɔm ɔda pipul dɛn we de mit yu. Yu kin sheb di we dɛn bak we yu dɔn fɛn wit ɔda pipul dɛn. I de gi yu bɔku trɛnk we yu no se nɔto yu wan de gɛt dɛn prɔblɛm ya. |
I rili impɔtant: Di infɔmeshɔn ɔ ɛkspiriɛns we ɔda pipul dɛn we de sɔpɔt grup kin sheb nɔ kin rili impɔtant to yu. Nɔ ɛva put ɔda pɔsin in advays pas yu dɔktɔ in advays.
Lɛ wi tink smɔl bɔt tumara bambay, nɔto so?
Nɔbɔdi nɔ lɛk fɔ tink bɔt in yon day. Bɔt na sɔntin we wi ɔl nid fɔ tink bɔt, nɔto jɔs di wan dɛn we gɛt siriɔs sik lɛk kansa. I fayn fɔ no sɔm pan di ligal dɔkyumɛnt dɛn we de.
- Living Will: Dis dɔkyumɛnt kin kɔnfirm yu rayt fɔ tek ɔ nɔ gri fɔ tek tritmɛnt we go mek yu liv yu layf. Dis dɔkyumɛnt kin tɔk klia wan bɔt wetin yu want if yu nɔ ebul fɔ disayd fɔ du sɔntin na yu maynd.
- Durable Power of Attorney for Healthcare: Dis dɔkyumɛnt de alaw yu fɔ pik pɔsin fɔ tɔk ɛn disayd fɔ yu if yu nɔ ebul fɔ disayd bɔt yu mɛrɛsin.
Di lɔ dɛn bɔt dɛn dɔkyumɛnt dɛn ya difrɛn frɔm wan kɔntri to ɔda kɔntri, so i impɔtant fɔ aks fɔ ligal advays if yu de tink bɔt dɛn. Apat frɔm dat, if yu gɛt di bɛsis las wil ɛn tɛstamɛnt we dɛn rayt, dat go ɛp di wan dɛn we lɛf biɛn fɔ du wetin yu want.
Mɛsej we dɛn kin kɛr go na os
- Na nɔmal tin fɔ fil strɛs, fred, ɛn sɔri we dɛn no se yu gɛt kansa. Nɔ shem fɔ am.
- Tɔk opin wan wit yu dɔktɔ bɔt ɔltin we de na yu maynd.
- Praktis tin dɛm lɛk di simpul brith ɛgzampul dɛm we wi bin de tɔk bɔt ɛvride fɔ rilaks yu maynd.
- Nɔto yu wan de. Gɛt ɛp frɔm yu famili, padi dɛn, ɛn sɔpɔt grup dɛn.
- Ivin if yu lisin to wetin ɔda pipul dɛn se, na di ɛnd, fala di advays we yu dɔktɔ gi yu ɔltɛm.
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