Wi kin ebul fɔ rɔnawe pan dɛn 6 denja trap ya we kin kam wit pwɛl hat?

Sɔm dez, yu kin fil bad bad wan ɛn yu nɔ kin want fɔ du ɛnitin, nɔto so? Yu kin gɛt tɛm we yu kin fil lɛk se yu de bost wit ivin di tin dɛn we yu bin de ɛnjɔy trade, ɛn yu kin fil se yu wangren de ɛn yu de fil yu wan? Dis nɔto jɔs fɔ fil bad. Sɔntɛm dis na sayn fɔ wan kayn maynd sik wae dɛn kɔl pwɛl hat . Pwɛl hat tan lɛk sɔntin we de sok di gladi at ɛn intres we wi gɛt. Sɔm pan de abit dɛm wae kin kam wit dis kɔndishɔn, fɔ tɔk tru, tan lɛk trap. We wi nɔ no se wi fɔdɔm pan dɛn trap dɛn ya, wi at kin pwɛl mɔ ɛn mɔ. Tide, lɛ wi tɔk bɔt wetin na dɛn denja trap ya ɛn aw fɔ rɔnawe pan dɛn ɛn fes layf bak.

Trap #1: Sɔshial Witdraw

We wi at pwɛl, di men tin we wi kin fil na dat wi want fɔ de fa frɔm ɔda pipul dɛn, de na os ɛn de wi wan. Wi nɔ kin want fɔ tɔk to wi padi, fɔ de wit wi fambul, ɔ fɔ go shɔt trip.

Tink bɔt am, yu bin lɛk fɔ go na fim wit yu padi dɛn ɔ fɔ go de wit yu man/wɛf. Bɔt naw ɔltin de fil lɛk se na prɔblɛm. Dis na di we aw wi bren de du tin we wi strɛs. Jɔs lɛk we wi sik, wi bren de sɛn signal to wi bɔdi se wi nid fɔ rɛst, we wi at pwɛl, wi bren de gi wi lay lay infɔmeshɔn we de tɛl wi fɔ "de wi wan, de fa frɔm ɔlman."

Aw fɔ win am: Nɔ go fɔ big tin dɛn wan tɛm. Start smɔl. Mek wan list fɔ pipul dɛn we yu go lɛk fɔ tɔk to bak, pipul dɛn we yu de nia. Gi dɛn wan kɔl fɔs. Ɔ aks dɛn fɔ kam ova fɔ smɔl tɛm. Smɔl smɔl, tray fɔ de wit ɔda pipul dɛn lɛk aw yu kin du am. Dis na tin we at fɔ du, bɔt di tray we yu de tray go mek yu fil fayn.

Trap #2: Ruminɛshɔn

Dis na trap bak we bɔku pipul dɛn kin fɔdɔm pan we dɛn at pwɛl. Fɔ tɔk am simpul wan, rumination na we yu de tink bɔku tɛm, we de mek yu fil pen bɔt mistek, we yu nɔ ebul fɔ du sɔntin, ɔ we yu de fil bad.

"O, wetin a du to dat pesin bin rong. I go bi se im don mad fo mi nau. A bi bad pesin," tink laik dis de kip de ron fo yu ed. We yu kɔntinyu fɔ tink bɔt bad tin dɛn lɛk dis, dɛn kin sno ɛn drɛg yu maynd dɔŋ mɔ. Nɔto dat nɔmɔ, sɔntɛnde yu kin bigin fɔ si ivin tin dɛn we tan lɛk se dɛn nɔ impɔtant na bad we. Fɔ ɛgzampul, if di keshia we de bifo yu na wan stɔ smayl to yu ɛn nɔ smayl bak, yu go tink se, “I nɔ lɛk mi.”

Aw fɔ rɔnawe?:Rayt da bad tin de we kin kam na yu maynd pan pepa. We yu rayt am, yu kin tink gud wan bɔt if da tin de na tru ɛn if pruf de fɔ dat ɔ nɔto tru. Wan ɔda gud tin na fɔ du ɔda tin we yu de wɔri. Go waka fɔ shɔt tɛm, du sɔm wok dɛn na os, ɔ du sɔntin we yu lɛk. Dɔn di pawa we da tink de gɛt go go dɔŋ.

Trap #3: Fɔ fɛn rilif tru tin dɛn lɛk rɔm

We yu nɔ ebul fɔ bia wit di pen ɛn strɛs, sɔm pipul dɛn kin tɔn to rɔm ɛn drɔgs. Da tɛm de, yu kin fil fri smɔl ɛn fɔgɛt bɔt di pen we yu de fil, bɔt na fɔ shɔt tɛm nɔmɔ . We di tin dɛn we rɔm kin du, yu kin bigin fɔ fil bad ɛn fil bad mɔ ɛn mɔ.

Tek tɛm if yu gɛt di we aw yu de drink rɔm we yu at pwɛl. If yu gɛt dis kayn abit, i go jɔs mek yu sik wɔs. Dɔn bak, if yu de tek mɛrɛsin fɔ pwɛl hat frɔm dɔktɔ, rɔm kin mek dɛn mɛrɛsin dɛn de wok fayn.

Aw fɔ lɛf fɔ drink: If yu notis se yu dɔn chenj di we aw yu de drink, mek shɔ se yu tɔk to yu dɔktɔ bɔt dat. Na natin fɔ shem fɔ. Dɛn kin ɛp yu fɔ lɛf di abit.

Trap #4: Fɔ stɔp fɔ du ɛksɛsayz

Ɛksesaiz kin rili bɛnifit wi bɔdi ɛn wi maynd. We wi de du ɛksɛsayz, di kemikal dɛn we de na wi bren we de kɔntrol wi maynd, lɛk sɛrotonin ɛn dopamin, kin wok. Dis kin mek wi fil gladi ɛn wi kin fil fayn.

Bɔt we yu gɛt pwɛl hat, di kɔmɔn tin kin apin. Pɔsin we bin de go jim, rɔn, ɔ du yoga naw nɔ kin ivin fil fɔ grap na bed. Pan ɔl we dɛn no se fɔ du ɛksasaiz fayn fɔ dɛn, dɛn kin lɔs di trɛnk na dɛn maynd fɔ du am. Na wan paradoks.

Aw fɔ liv: If i nɔ izi fɔ yu fɔ du dis fɔ yusɛf, gɛt ɛp frɔm pɔsin we yu biliv. I kin bi yu padi, yu fambul, ɔ yu dɔktɔ. Di sɔpɔt we pɔsin we go ɛnkɔrej yu ɛn se, "Lɛ wi go waka tide?" na tin we rili valyu dis tɛm.

Trap #5: Fɔ want swit

We wi fil bad, wi kin want fɔ it tin dɛn we gɛt shuga ɛn we gɛt bɔku kabɔhaydrɛt lɛk ayskrim, chɔklɛt, ɛn kek, nɔto so? Shuga de gi wi smɔl "high" na wi mud, ɔr wan tɛmporari sɛns fɔ gladi.

Bɔt dis gladi at kin las fɔ shɔt tɛm. Afta lɛk tu awa so, yu blɔd shuga (blɔd glukɔs) kin go dɔŋ wantɛm wantɛm. Na di sem tɛm, yu maynd sɛf kin go dɔŋ bak. Wi kɔl dis di "pɔst-shuga krash."

Aw fɔ rɔnawe?:Nɔ ful yu wit dis tɛmporari gladi gladi. Na sɔm tɛm dɛn lɛk dis wi nid fɔ tink mɔ bɔt it we gɛt fayn fayn tin dɛn fɔ it. Kɔt di it dɛn we dɛn dɔn prosɛs ɛn drink dɛn we gɛt shuga as yu ebul, ɛn bifo dat, ad frut, vɛjitebul, ligɛm, ɛn ɔl di tin dɛn we yu de it.

Trap #6: Fɔ de hang na fon ɔltɛm (Doomscrolling) .

We dɛn at pwɛl, wan tin we sɔm pipul dɛn kin du fɔ mek dɛn nɔ fil pen na fɔ de chɛk soshal midia ɔltɛm na dɛn fon, ɔ rid bɔt di bad tin dɛn we de apin na di wɔl. Dis na wetin wi kɔl Doomscrolling .

Wetin rili de apin ya nɔto dat yu de luk fɔ infɔmeshɔn, bɔt yu de tray fɔ rɔnawe pan yu filin ɛn mek lɛk se yu nɔ no am. We yu de si ɛn rid bad nyuz ɔltɛm, di bad tin we yu de tink bɔt kin strɔng mɔ ɛn mɔ.

Aw fɔ rɔnawe: Limit di tɛm we yu de spɛn na soshal midia. Aks yusɛf if yu rili de yuz yu fon fɔ kɔnɛkt wit ɔda pipul dɛn ɔ fɔ rɔnawe pan yusɛf. Put yu fon na sayd ɛn go waka, rid buk, ɔ du ɔda tin.

Ɔlman kin gɛt tranga tɛm dɛn na layf. Nɔ blem yusɛf fɔ dat. If yu si se yu de fɔdɔm pan wan pan dɛn trap ya, di tin we impɔtant pas ɔl na fɔ tek akshɔn fɔ kɔmɔt pan am.