Sɔntɛnde, yu kin fil bad bad wan, yu kin fil bad, ɔ yu kin strɛs? Yu kin gɛt tɛm bak we yu jɔs want fɔ ledɔm na bed, ɛn nɔ intres pan ɛnitin? Yu no se fɔ du ɛksɛsayz na fayn fayn mɛrɛsin wae nɔr kin biliv fɔ dis kayn strɛs, ɔr pwɛl hat lɛk aw wi ɔl no am? Dis na rili pawaful tin. Lɛ wi tɔk bɔt dis tide, insay wan simpul we we yu go ɔndastand.
Yu tink se ɛksesaiz rili na mɛrɛsin fɔ pwɛl at?
Yes, di shɔt ansa to da kwɛstyɔn de na "yes". Bɔt smɔl ɛksplen de. Pwɛl hat kin kam pan difrɛn lɛvul dɛm. Sɔm pipul dɛn kin gɛt sɔm kayn pwɛl hat sik. Ɔda wan dɛn kin gɛt smɔl pwɛl hat sik. Ɔda pipul dɛn kin gɛt siriɔs pwɛl at.
Risach dɔn sho se ɛksɛsayz na tritmɛnt we rili fayn fɔ mek pɔsin gɛt pwɛl hat sik . We wi de du tin, wi bren de pul ɔmon dɛn we de ɛp wi fɔ fil gladi. I kin ɛp bak fɔ mek wi gɛt kɔnfidɛns pan wisɛf. Imajin se yu de go waka na do na fayn ples. Di vaytamɛn D we yu kin gɛt frɔm di san na impɔtant tin we de ɛp fɔ mek yu nɔ gɛt pwɛl hat.
Sɔntɛnde, jɔs fɔ du tin smɔl, na in go ɛp yu fɔ rilaks. Bɔt sɔm tɛm, mɔ if yu pwɛl hat sik pasmak, we na wetin dɔktɔ dɛn kin kɔl klinik pwɛl hat ɔr mɛjɔr pwɛl hat sik (MDD) , yu kin nid fɔ miks ɛksɛsayz wit mɛrɛsin ɛn tritmɛnt we yu dɔktɔ tɛl yu fɔ gi yu .
De impɔtant tin na dat, ɛksɛsayz nɔto ‘majik bulɛt’ fɔ pwɛl hat. Bɔt na pawaful tin we yu kin kɔntrol ɛn we kin mek yu maynd gɛt bɔku prɔblɛm.
Wetin na di men bɛnifit dɛn we pɔsin kin gɛt we i de du ɛksɛsayz?
Bɔrku we dɛn de wae de ɛksesaiz kin ɛp pɔrsin wae gɛt pwɛl hat sik. Lɛ wi si wetin dɛn bi. Fɔ mek i izi fɔ ɔndastand dis, a dɔn mek wan tebul lɛk dis.
| Bɛnifit | Fɔ tɔk am simpul wan... |
|---|---|
| Prodakshɔn fɔ gladi ɔmon dɛn | We yu de du ɛksɛsayz, yu bren de pul ɔmon dɛn we dɛn kɔl ɛndɔfin . Dɛn kɔl dɛn tin ya di ‘ɔmon dɛn we de mek pɔsin gladi.’ Dɛn tin ya kin mek yu bɔdi nɔ fil pen, dɛn kin mek yu maynd rilaks, ɛn dɛn kin mek yu fil fayn. |
| Di kɔnfidɛns pan insɛf mɔ ɛn mɔ | Wan pan de big prɔblɛm wae kin kam wit pwɛl hat na wae pɔrsin nɔr kin gɛt kɔnfidɛns pan insɛf. We yu de du ɛksɛsayz ɛn gɛt in shep, we yu gɛt trɛnk, yu de fil fayn bɔt yusɛf, yu gɛt bɔku kɔnfidɛns. Yu fil big big sɛns fɔ akɔmplit, lɛk, "A du dis." |
| Fɔ gɛt gud slip na nɛt | Gud slip impɔtant fɔ mek yu gɛt wɛlbɔdi. If yu nɔr de slip fayn, dat kin mek yu gɛt pwɛl hat sik. Ɛksesaiz kin ɛp yu fɔ slip kwik ɛn mek yu slip fayn. |
| Fɔ adopt layf we gɛt wɛlbɔdi | Tin dɛm lɛk fɔ it tin dɛm wae dɛn dɔn prosɛs, fɔ drink pasmak, ɛn fɔ smok kin mek pɔrsin gɛt pwɛl hat sik. We yu bigin fɔ du gud abit lɛk fɔ du ɛksɛsayz, yu go si se yu de chenj ɔda bad abit dɛn, bak. Fɔ ɛgzampul, fɔ it fayn ɛn lɛf fɔ smok. |
Wetin na di bɛst ɛksesaiz fɔ pwɛl hat?
Di bɛst nyus ya na dat ɛni kayn ɛksesaiz kin ɛp fɔ gɛt pwɛl hat . Yu nɔ nid fɔ go na big jim. Ɛnitin we yu lɛk, ɛnitin we yu ebul fɔ du, i fayn.
Na sɔm ɛgzampul dɛn ya:
- De baysikul
- Dans (ivin na rum we nɔbɔdi nɔ de rawnd!)
- Wok na gadin (plant flawa, weed) .
- Fɔ jok ɔ fɔ rɔn
- Fɔ ple spɔt lɛk tɛnis
- De swin
- Di wok we dɛn kin du na os (fɔ swip, fɔ mop) .
- Yoga we dɛn kin du
- Fɔ waka nɔmal wan
Sɔshial sɔpɔt rili impɔtant fɔ pɔrsin wae gɛt pwɛl hat sik. So, i fayn fɔ jɔyn grup ɛksɛsayz klas. Ɔ, ɛksesaiz wit yu bɛst padi ɔ yu patna. Da we de, yu go gɛt di bɛnifit dɛn we yu go gɛt we yu de du ɛksɛsayz ɛn yu go gɛt pis na yu maynd we yu gɛt sɔpɔt frɔm ɔda pipul dɛn.
Okay, naw aw wi go stat dis?
Yu go mɔs gɛt bɔku kwɛstyɔn dɛn bɔt aw fɔ bigin dis. Lɛ wi luk di ansa dɛn.
Yu rili want fɔ aks di dɔktɔ?
Bɔku pipul dɛn we gɛt wɛlbɔdi kin fayn fɔ bigin fɔ du ɛksɛsayz program we dɛn nɔ go to dɔktɔ. Bɔt if yu nɔr dɔn du ɛksɛsayz fɔ sɔm tɛm, yu dɔn pas 50 ia, ɔ yu gɛt sik we nɔ de mɛn lɛk dayabitis ɔ at sik, yu fɔ rili go to yu dɔktɔ bifo yu bigin fɔ du nyu ɛksɛsayz program.
Us kayn ɛksesaiz a fɔ du?
Di bɛst ɛksesaiz na sɔntin we yu lɛk ɛn want fɔ kɔntinyu fɔ du. Yu lɛk fɔ dans? Fɔ mek gadin? Fɔ es di wet dɛn? Waka? Dɔn bigin wit dat. Dɔn yu kin tray fɔ du nyu tin dɛn.
Aw lɔng ɛn aw ɔltɛm a fɔ du am?
Tray fɔ ɛksesaiz fɔ 20-30 minit at le tri dez insay di wik . Risach dɔn sho se 4 ɔ 5 dez insay di wik i bɛtɛ pas dat. Bɔt if yu jɔs de bigin, stat smɔl smɔl. Start wit 20 minit insay di de ɛn smɔl smɔl yu de yuz am as yu de yus to am.
Wetin yu go du if yu fil pen we yu de du ɛksɛsayz?
Nɔ ɛva ignore pen. We yu de du ɛksɛsayz tru pen, dat kin pwɛl yu jɔyn ɛn mɔsul dɛn.
If yu stil fil pen afta yu dɔn du ɛksɛsayz fɔ sɔm awa, yu go dɔn tray tranga wan pasmak. Kɔt bak smɔl di nɛks de. If di pen nɔ de chenj, i rili bad, ɔ if yu tink se yu go gɛt injury, go to yu dɔktɔ wantɛm wantɛm.
Sɔm ɔda advays dɛn fɔ ɛp yu fɔ bigin fɔ du ɛksɛsayz
We yu de bigin, mek wan simpul plan we izi fɔ fala ɛn stik to. We yu dɔn yus to am, yu kin chenj di we aw yu want.
- Pik sɔntin we yu lɛk ɛn we yu go ɛnjɔy. Ɛksesaiz nɔ nid fɔ bi wok we pɔsin kin du.
- Put di tɛm fɔ ɛksesaiz insay yu schedule ɛvride. If nid de, sɛt sɔntin fɔ mɛmba na yu kalenda ɔ fon.
- If yu de bost wit di sem tin, tray fɔ du sɔntin we difrɛn. Difrɛn tin dɛn kin mek layf gɛt flawa.
- Nɔ go fɔ big big spɛns. Nɔ nid fɔ bay dia dia ikwipmɛnt ɔ wɛlbɔdi klab mɛmbaship if yu nɔ go yuz dɛn ɔltɛm.
- Di tin we impɔtant pas ɔl: Nɔ giv ɔp! Kɔntinyu fɔ go bifo. Bifo yu no, i nɔ go te igen fɔ ɛksesaiz go bi pat pan yu layf. I go gi yu di big big trɛnk fɔ ridyus yu pwɛl hat.
Mɛsej we dɛn kin kɛr go na os
- Pwɛl hat na rial sik. Ɛksesaiz na rili pawaful tin we kin ɛp fɔ du am. I kin woke mɔr fɔ di pwɛl hat sik wae nɔr kin pasmak.
- Di ‘happy hormones’ (endorphins) we di bren de pul we yu de du ɛksɛsayz, di kɔnfidɛns pan yusɛf we yu de gɛt mɔ ɛn mɔ, ɛn di slip we yu de gɛt dairekt wan de ɛp fɔ mek yu fil fayn.
- Pik wan tin we yu lɛk pas ɔl ɛn bigin. 20-30 minit, 3 dez insay di wik, na gud stat.
- If yu gɛt ɔda sik dɛn we nɔ de mɛn, yu dɔn ol, ɔ yu gɛt ɛni prɔblɛm wit yu wɛlbɔdi, mek shɔ se yu tɔk to yu dɔktɔ bifo yu bigin fɔ du ɛksɛsayz.
- If yu pwɛl hat sik bad bad wan ɔr if dɛn tin ya nɔr de ɛp, e fayn fɔ go to dɔktɔ. Ɛksesaiz na sɔpɔt, nɔto fɔ tek ples fɔ mɛrɛsin.
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