Kray na tin we rili nɔmal fɔ wi sɔntɛnde, nɔto so? Wi kin kray we wi at pwɛl, we wi rili gladi, ɔ ivin we wi si smɔl dɔti. Bɔt wetin dis de kray? Wetin mek wi de kray? Yu tink se ɔl di kray dɛn na di sem? Lɛ wi tɔk bɔt ɔl dis tide.
We wi de tink bɔt fɔ kray, wi kin tink bɔt kray wata we de kɔmɔt na wi yay, sɔntɛnde wi kin mek sawnd wit wi vɔys, chenj di we aw wi de sho wi fes, ɛn ivin chenj di we aw wi de blo. Tink bɔt dis, yu tink se tɛm dɛn de we yu kin kray so dat yu kin kray bad bad wan? Kam on, na so i bi.
We wi de tɔk bɔt kray wata, smɔl smɔl gland dɛn de na di tap pan wi yay we dɛn kɔl di lacrimal glands. We wi de kray, dɛn gland ya kin mek wi kray kwik kwik wan. Dɔn, bifo di ol kray wata kɔmɔt na di wata dakt sistɛm , nyu kray wata kin ful-ɔp, ɛn jɔs lɛk riva we wata ful-ɔp, kray wata kin kɔmɔt ɔp wi yaylid dɛn na wi chɛst.
Bɔt di wɔndaful tin na dat, yu kin kray we yu nɔ kray. Sɔm sik dɛn de we kin mek pɔsin nɔ ebul fɔ kray. Insay dɛn kayn tin ya, kray kin bi wetin dɛn kin kɔl kray ivin if yu nɔ kray. Pan ɔl we wi gɛt wɔd dɛn lɛk `weeping`, `sobbing`, `bawling` na Inglish fɔ diskraib kray, ɛni wan pan dɛn kin difrɛn difrɛn wan dipen pan aw ɛn wetin mek i kin apin.
Wetin mek wi kin rili kray? Wetin na di men rizin dɛn?
Infakt, fɔ kray wit kray wata kin bi tin we rili nɔmal ɛn we go mek pɔsin gɛt wɛlbɔdi. Tu men rizin dɛn de fɔ dis.
1. Riflɛks kray wata
Fɔ tɔk am simpul wan, dis na sɔntin we de protɛkt wi yay. Tink bɔt am, we yu kɔt anɔynt, ɔ if ivin smɔl san san go insay yu yay, na dɛn kray wata ya kin kɔmɔt. Dɛn kin yuz dɛn kray wata ya fɔ was ɛnitin we de mɔna di yay. Sɔntɛnde, ivin if yu gɛt smɔl bɔmp na yu nos ɔ yu gɛt ia fɔlikul na yu nos, yu yay kin wata lɛk dis. Dis tan lɛk smɔl tin we de protɛkt di yay.
2. Kray wata we pɔsin kin fil we i de fil
Dis na tin we kɔmplikt smɔl. Sayɛnsman dɛn stil nɔ no di rayt we aw dis kin apin. Bɔt wan tin klia: bɔku filin, lɛk fɔ fil bad, gladi at, fɔ laf pasmak, fɔ vɛks bad bad wan, fɔ vɛks wantɛm wantɛm, ɔ fɔ fred pasmak, kin mek wan pat pan wi nervɔs sistɛm (di `Sympathetic nervous system`) wok ɛn mek wata prodyuz bɔku.
Tink bɔt am, tɛm kin de we yu kin kray wantɛm wantɛm we yu si pɔsin we yu nɔ si fɔ lɔng tɛm, ɔ we yu yɛri di siŋ we yu lɛk. Wɛl, na so di kray wata we kin kam wit dɛn filin ya kin bi.
Ɔda tin dɛn de we kin afɛkt di we aw pɔsin de kray?
Yɛs, fɔ tru, bɔku ɔda tin dɛn de we kin afɛkt aw ɛn wetin mek wi de kray.
- Kɔlchɔ ɛn aw dɛn mɛn wi: Insay sɔm kɔlchɔ dɛn, ɔ di say we wi de gro ɔp, dɛn nɔ kin tek kray kray as gud tin. Dis kin mek wi nɔ kray igen. Dis kin difrɛn bak fɔ di ej, man ɔ uman, ɛn usay i de (lɛk na os ɔ na wokples).
- Speshal okasiɔn dɛn:Ivin na kɔlchɔ dɛn we nɔ gri fɔ kray, dɛn stil de tek am se na nɔmal tin fɔ kray pan spɛshal tɛm dɛn, lɛk we dɛn de bɛr pɔsin, mared, ɔ we dɛn bɔn pikin.
- Taya ɛn nɔ slip fayn: We wi taya ɛn nɔ slip fayn, i nɔ kin izi fɔ kɔntrol di we aw wi de fil. Ivin da tɛm de, wi kin kray izi wan.
- Ɔmon dɛn: Sɔm ɔmon dɛn, mɔ di ɔmon dɛn we gɛt fɔ du wit mami ɛn dadi biznɛs, kin afɛkt if wi kray ɔ wi nɔ kray. Fɔ ɛgzampul, di ɔmon we dɛn kɔl tɛstostɛron kin mek pɔsin nɔ kray, ɛn di ɔmon we dɛn kɔl prolaktin kin mek pɔsin kray.
- Rilayshɔnship: Wi kin rili fil fayn fɔ kray bifo pipul dɛn we wi trɔst, nɔto so?
- Mental hεlth kכndyushכn: Sɔm mental hεlth kכndyushכn kin mek yu kray ɔltɛm ɔr i nɔr kin izi fɔ kɔntrol yu filin. Emotional dysregulation na wan ɛgzampul fɔ dis.
- Sik dɛm wae de kam pan pɔrsin in nervɔs sistɛm: Sɔm sik dɛm wae gɛt fɔ du wit di bren ɛn di nerves kin mek bak pɔrsin kray ɔr kray ɔltɛm. Dis kin apin wit sik dɛm lɛk maygren ɛn klasta ed pen to multiple sclerosis. I kin apin bak pan siriɔs tin dɛm lɛk traumatik bren injuri (TBI) ɔr strok .
Wetin mek smɔl bebi dɛn kin kray?
Bɔku tɛm, pikin dɛn kin kray we dɛn nɔ de fil fayn ɔ we dɛn nɔ de fil fayn. Yu pikin kin kray we i angri, we i de slip, ɔ we i nid fɔ chenj di nɛpi. Bebi dɛn kin kray bak we dɛn separet frɔm di wan dɛn we de kia fɔ dɛn. Sɔmtɛm pikin dɛn we gɛt kɔndishɔn lɛk kɔlik kin kray sote dɛn nɔ kin ebul fɔ stɔp.
di fכs stej dεm, di pikin dεm de kray we dεn nכ de kray, כnli wit di vכkalizεshכn εn fכs εksprεshכn. Kray wit kray wata kin bigin we di pikin ol lɛk 4 to 8 wiks. As tɛm de go, yu go ebul fɔ ɔndastand di difrɛn kayn kray we yu pikin de kray ɛn wetin dɛn min.
Ustɛm yu fɔ go to dɔktɔ bɔt aw fɔ kray?
If pɔsin kray ɔ nɔ nid fɔ go to dɔktɔ, i kin dipen pan bɔku tin dɛn. Di men wan na di rizin. If yu de kray we yu nɔ ebul fɔ kɔntrol ɛn yu gɛt ɛni wan pan dɛn sayn ya, yu fɔ go to dɔktɔ wantɛm wantɛm :
- If i tan lɛk se injuri de na di yay ɔ fes.
- I tan lɛk se pɔsin dɔn gɛt siriɔs injuri na in ed .
- If sɔntin go insay di yay, mɔ wan kemikal we de ambɔg di yay.
- If yu si sayn dɛn we de sho se yu gɛt strok kwik kwik wan .
Impɔtant:If yu kray ɔltɛm de ambɔg yu ɛvride layf, i go fayn fɔ mek yu tɔk to yu jenɛral dɔktɔ ɔ pɔsin we sabi bɔt yu yay. Bɔrku tɛm, di tritmɛnt kin dipen pan di ɔndalayn kɔz, so yu kin lan mɔr bɔt am frɔm yu dɔktɔ.
Yu kin kray ɛnitɛm?
Yɛs, aktɔ dɛn kin du dis. Bɔt pas yu de tray fɔ bi aktɔ ɔ aktɔ, dis nɔto gud tin. Risach dɔn sho se if pɔsin kam fɔ no se yu na lay lay kray, dat kin afɛkt di we aw dɛn de tink bɔt yu bad bad wan.
Wetin mek a nɔ ebul fɔ kray?
If yu nɔ de kray we yu de kray, bɔku rizin dɛn kin de. Yu kin gɛt dray ay sik ɔ ɔda kayn sik we tan lɛk dis. Bikɔs di yay dɛn nid wata we de mek pɔsin kray, di yay we dray kin bi siriɔs prɔblɛm.
If yu de wɔri bɔt aw yu nɔ go ebul fɔ kray, mɔ if yu gɛt sayn dɛn we de sho se yu yay dɔn dray, tɔk to dɔktɔ we de mɛn yu yay ɔ dɔktɔ we de mɛn yu yay. Dɔn dɛn kin disayd if dis na sɔntin we dɛn nid fɔ trit.
Fɔ kray rili fayn fɔ wi?
I at fɔ gi wan ansa to dis kwɛstyɔn. I dipen sɔm pan di kayn kray wata we de kam.
- Riflɛks kray wata kin fayn fɔ wi, bikɔs i kin protɛkt wi yay frɔm bad tin. Bɔt if dis gud tin kin pasmak, lɛk we di yay de wata ɔltɛm (epiphora) , i kin mek wi gɛt prɔblɛm ɛn i kin ivin ambɔg am. If na so i bi, i go fayn fɔ mek yu go to tritmɛnt kwik kwik wan.
- Yu tink se fɔ kray we pɔsin de fil fayn? Sɔntɛm. Di wan dɛn we de stɔdi bɔt dis nɔ gri wit dis. Wan big stɔdi sho se di wan dɛn we tek pat we kray wantɛm wantɛm kin fil bad. Bɔt da sem stɔdi de sho se 90 minit afta dɛn dɔn kray, dɛn kin fil fayn pas aw dɛn bin de fil.
Fɔ tɔk smɔl: Te di wan dɛn we de du risach fɛn ɔda tin, if yu fil fri afta yu kray fayn, nɔ ol am.
Yu tink se we pɔsin kray, dat kin mek pɔsin nɔ fil pen?
Tu stɔdi dɛn we dɛn bin du insay 2022 sho se i tan lɛk se we pɔsin kray nɔ kin ɛp fɔ mek pɔsin fil pen. Infakt, dɛn stɔdi dɛn de sho se we yu kray, i kin mek yu nɔ fil pen , ɔ i kin mek yu fil pen mɔ ɛn mɔ.
Wetin mek wi kin kray we wi de kɔt anɔynt?
I rili simpul. We wi kɔt anɔynt, i kin pul gas. Dis gas de riak wit wi kray wata ɛn mek wi yay nɔ fil fayn. Dɔn wi yay kin mek mɔ kray wata fɔ was di prɔblɛm we wi kin gɛt.
Fɔ avɔyd dis, yu kin yuz fan fɔ blo di briz kɔmɔt na yu fes. Dis go mek di gas nɔ go insay yu yay. Bikɔs dis gas kin riak izi wan wit wata (dat na aw i kin afɛkt wi yay), yu kin gi wata sɔs we de nia wi (lɛk kɔp wata) fɔ mek i riak wit. Ɔ, tray fɔ kol di anɔynt na frij ɔ friza bifo yu kɔt am.
Wetin mek mi ed kin at we a de kray?
Bɔku rizin dɛn de we mek yu kin gɛt ed we yu de kray ɔ afta yu dɔn kray. Wan pan dɛn na dat, we yu kray we yu de fil bad, yu kin gɛt tɛnsiɔn ed pen. Bɔt fɔ kray kin bi sayn bak fɔ sɔm kayn ed pen, lɛk maygren ɔ klasta ed pen.
Wetin mek a kin kray izi wan?
Fɔ tru, no lɔ buk nɔ de bɔt ustɛm yu fɔ kray ɛn ustɛm yu nɔ fɔ kray. Di rizin dɛn we mek yu de kray kin spɛshal jɔs lɛk aw yu difrɛn. Sɔntɛm yu kin kray fɔ tin dɛn we yu kin du ɛvride, lɛk fɔ yɛri sɔri stori, ɔ siŋ we de mɛmba yu bɔt sɔntin we yu dɔn du trade. Ɔ sɔntɛm yu de kɔnɛkt bak wit wan famili mɛmba we yu nɔ tɔk to fɔ lɔng lɔng tɛm. Sɔntɛm yu dɔn lɔs wan animal we yu lɛk.
If yu fil se yu de kray tumɔs, ɔr i de mɔna yu, i go fayn fɔ tɔk to pɔsin we de gi advays bɔt yu maynd . Fɔ kray we yu de fil nɔto sayn fɔ se yu wik, ɛn fɔ go to pɔsin we de gi advays bɔt yu maynd wɛlbɔdi biznɛs nɔto sayn bak . If yu want fɔ fɛn we fɔ stɔp ɔ fɔ ridyus yu kray, dat kin bi di rayt tin we yu nid.
If yu de kray ɔltɛm, we min se yu yay de wata, yu fɔ go to dɔktɔ we de mɛn yu yay. If yu de kray ɔltɛm wit filin, ɛn i de ambɔg yu layf, yu kin tɔk to dɔktɔ we de mɛn yu.
Aw yu kin stɔp yusɛf fɔ kray?
We yu fil fɔ kray ɛn yu want fɔ stɔp, sɔm tin dɛn de we yu kin tray fɔ du. Yu kin du dɛn tin ya we ɔda pipul dɛn nɔ si.
- Breathwork: Bɔku we dɛn de fɔ brith we kin ɛp fɔ mek wi autonomic nervous system kol . We yu de du ɛksasaiz fɔ blo kin ɛp yu bak fɔ pe atɛnshɔn pan ɔda tin. Dip, slo brith teknik, lɛk 4-7-8 brith ɔ bɔks brith , kin bi izi wan we ɔda pipul dɛn nɔ notis.
- Grɔund ɛksesaiz: Dɛn ɛgzampul ya kin min fɔ yuz ɔl yu sɛns ɛn pe atɛnshɔn to di tin dɛn we de arawnd yu. Dis kayn atɛnshɔn kin ɛp yu fɔ kɔmɔt na yu ed ɛn kɔntrol aw yu de tink ɛn fil.
Ɔda tin dɛn we yu kin du ɔltɛm fɔ ɛp fɔ kɔntrol di we aw yu de fil na:
- Fɔ tink gud wan ɔ fɔ tink gud wan: Dɛn tin ya tan lɛk ɛksesaiz fɔ kɔntrol yu maynd. If yu praktis dɛn tin ya ɔltɛm, dat go ɛp yu fɔ kɔntrol di we aw yu de fil fayn fayn wan.
- Slip inof: I nɔ kin izi fɔ kɔntrol di we aw yu de fil we yu taya.
If yu tink se dɛn advays ya kin tan lɛk tin dɛn we yu kin tɔk bɔt aw fɔ kɔntrol yu strɛs , yu rayt. Bikɔs we wi de fil se wi de wɔri ɛn wi de fil bad, wi simpatik nεv sεstem (we de kכntro wi "fεt-כ-flay" rεspכns) de aktif mכst. dis tεknik dεm de tεl wi fכ put da "fεt-כ-flay" rεspכns de pan hכld fכ sכm tεm, εn lε wi parasympathetic nervous system tek ova. Ɔda we dɛn de fɔ kɔntrol strɛs ɛn wɔri we kin ɛp.
I kin bi yu mared de, yu pikin in fɔs de fɔ go skul, ɔ pɔsin we yu lɛk day. Kray – ɛn di bɔku bɔku filin dɛm we kin kam wit am – kin bi kɔmɔn fɔ ɔl dɛn tri tɛm ya. Ɛn, ɛvride tin kin mek wi yay kray. Wi kin kray we wi de wach fim we gɛt sɔri-at, we wi de mek it we go mek wi mɛmba pɔsin we wi lɛk, ɔ we wi si fayn fayn san we de go dɔŋ.
Wetin na di mɛsej we wi want fɔ kɛr go na os frɔm dis atikul?
Okay, wi don tok plenti abaut kray, no bi so? Mɛmba se if yu de wɔri bɔt aw ɔ wetin mek yu de kray, tɔk to dɔktɔ. We dɛn de bak we yu go tray fɔ kɔntrol di we aw yu de fil.
Bɔt, no rizin nɔ de fɔ shem ɔ fil gilti fɔ kray fɔ rizin dɛn we yu nɔ ebul fɔ kɔntrol. So, if yu fil fɔ gɛt gud kray, grap wan tisu ɛn mek di kray wata kɔmɔt. Sɔntɛnde, na dat na di bɛst tin we wi kin du!
` Kray, kray wata, imɔshɔn, maynd wɛl bɔdi, sɔri, gladi, strɛs
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