Aw fɔ mek pɔsin gɛt kɔnfidɛns pan wisɛf tru it? (It fɔ Kɔnfidɛns)

Sɔntɛnde yu kin fil lɛk se yu nɔ gud, yu nɔ kin fil fɔ du ɛnitin, ɛn di kɔnfidɛns we yu gɛt fɔ yusɛf dɔn go dɔŋ to ziro? Bɔku tɛm wi kin tink se dis na bikɔs ɔf tin dɛn we de apin na wi layf, prɔblɛm dɛn we wi gɛt na wi wokples, ɔ ɔda tin dɛn we de apin na do. Bɔt yu no se di it we wi de it ɛvride gɛt wɔndaful pawa fɔ kɔntrol wi gladi at, kolat na wi maynd, ɛn kɔnfidɛns pan wisɛf? Yɛs, na tru. Wetin wi de it kin afɛkt wi bren dairekt wan.

di rilayshכn bitwin di bren in gladi כmon dεm, ‘DOSE’, εn it

Fɔ tɔk am simpul wan, wi bren gɛt kemikal mɛsenja dɛn we de mek wi fil gladi, kol at, ɛn kɔnfidɛns. Wi kin kɔl dɛn tin ya ‘fil-gud ɔmon’. Fo men kayn ɔmon dɛn de. Dɛn na Dɔpamin, Ɔksitɔsin, Sɛrotonin, ɛn Ɛndɔfin. di fכs lεta dεm fכ dεn fכ lεta dεm ya dεn kin kכmbayn fכ mek di akrכnim ‘DOSE’.

We dɛn mek dɛn ‘DOSE’ ɔmon ya na wi bɔdi di rayt we, wi kin fil gladi, rilaks, satisfay, ɛn gɛt kɔnfidɛns. So, wan pan di bεst tin dεm we wi kin du fכ mek dεn כmon dεm ya prodyuz bכku na fכ it tin dεm we gεt bכku bכku bכku wan.

So us nyutriεnt dεm de εp fכ mek dεn ‘DOSE’ כmon dεm ya? di nyutriεnt dεm lεk Omega-3s, Magnesium, Vitamin C, Thiamine (Vitamin B1), Folate (Vitamin B9), εn Selenium impɔtant fכ dis.

5 aw fɔ it we de mek pɔsin gɛt kɔnfidɛns

Okay, so lɛ wi si aw wi go ad dɛn nyutriɛnt ya to wi it ɛn mek wi gɛt kɔnfidɛns pan wisɛf. Na sɔm simpul tin dɛn we yu kin du.

1. Ful yu de wit fresh frut and vegtebul.

Dis na sɔntin we wi ɔl dɔn yɛri bifo. Bɔt wi nid fɔ ɔndastand di tru tin bɔt sayɛns we de biɛn am. Risach dɔn sho se pipul dɛn we de it frut ɛn vɛjitebul 6 ɔ 7 dez insay di wik kin gɛt ay levul fɔ satisfay wit dɛn layf ɛn gladi at.

Ɛspɛshali, put frut ɛn vɛjitebul dɛn we gɛt difrɛn kɔlɔ dɛn na yu it.

• di fכlet εn B vaytam in dεm we de insay grεn vεgεtebul dεm (spinach, kale) εn sitrus frut dεm (כrεnj, tεngrin, laym) de εp fכ mek sεrotonin.
• Vitamin C, we de insay frut dɛn lɛk kiwi, ɔrɛnj, ɛn guava , dɛn kin kɔl am bak di lɔv ɔmon.I impɔtant fɔ mek dɛn mek ɔksitɔsin .

2. Nɔ fɔgɛt it dɛn we gɛt bɔku omega-3

Omega-3 fεt asid dεm rili bεnεfit fכ wi sεntri nεv sεstem. Dɛn kin ɛp fɔ mek yu fil fayn, fɔ mek yu nɔ strɛs, ɛn fɔ mek yu bren wok fayn.

Fɔ it fish at le tu tɛm insay di wik na fayn we fɔ gɛt omega-3. Fish we gɛt ɔyl lɛk salmɔn, makrɛl, ɛn sadin na di bɛst tin fɔ pik. Apat frɔm dat, walnut, flaks sid, ɛn chia sid dɛnsɛf gɛt bɔku omega-3.

3. Lɛ wi mek wan list fɔ it dɛn we de briŋ ‘Kɔnfidɛns’.

Neks tɛm we yu go na di grosa, tink bɔt fɔ stɔp fɔ it tin dɛn we dɛn pak ɛn we dɛn dɔn prosɛs. Bifo dat, ad dɛn it ya we gɛt wɛlbɔdi, we de mek yu gɛt kɔnfidɛns to yu list.

4. Ad sɔm spays to yu it.

Nɔto jɔs we wi de du ɛksɛsayz, bɔt we wi it sɔntin we gɛt spays, wi bɔdi kin pul ɔmon dɛn we dɛn kɔl ɛndɔfin. Ɛndɔfin na natura l pen kil we de ɛp fɔ ridyus strɛs ɛn fɔ mek pɔsin gɛt kɔnfidɛns pan insɛf. So nɔ fred fɔ ad smɔl spays to yu it. Sɔntin lɛk spaysi chili sos, spaysi fish styu, ɔ vɛjitebul kɔri go ɛp fɔ mek yu fil fayn.

5. Di we aw yu de it impɔtant bak!

I nɔ jɔs de fɔ it tin dɛn we gɛt fayn fayn tin dɛn fɔ it, bɔt di we aw wi de it ɛn di say we wi de liv de afɛkt wi maynd wɛlbɔdi bak.

• It wit di wan dɛn we yu lɛk: Fɔ ɛnjɔy fɔ it wit yu fambul ɛn yu bɛst padi dɛn, yu kin gladi pas fɔ it yu wan.
• Fɔd dɛn we kin mek wi mɛmba gladi at: Sɔm it dɛn de we kin mek wi mɛmba gladi at we wi bin de we wi bin smɔl. Tink bɔt wan it we yu mama bin de mek fɔ yu. If yu mek da fayn it de bak ɛn it am, dat kin mek yu fil bak fɔ nostalgia. Bɔt mɛmba se, nɔ fɔ it tin dɛn we gɛt bɔku shuga . Bifo dat, pik sɔntin we go mek yu gɛt wɛlbɔdi lɛk slais bred wit banana ɛn pinat bɔta we yu mama bin de mek.

So, pik yu it wit sɛns ɛn mek yu gɛt gud kɔnfidɛns pan yusɛf. Yu kin ajɔst big big tin dɛn wit smɔl chenj.