Dey de we yu nɔ kin fil gladi at atɔl. Yu nɔ de fil fɔ it, yu nɔ ebul fɔ slip na nɛt, yu fil se ɔltin de boring. Sɔntɛm na famili prɔblɛm, prɔblɛm na yu wokples, ɔ yu kin fil bɔku wet na yu maynd fɔ natin. Dis na wae wi kin kɔl diprɛshɔn wae gɛt fɔ du wit wɔri, ɔr ``Anxious Depression''. Nɔ tink se na yu wangren de pan tɛm lɛk dis. Lɛ wi tɔk bɔt dis.
Yu tink se na mɛrɛsin nɔmɔ go sɔlv di prɔblɛm?
Fɔ pɔrsin wae gɛt dis kayn sik, bɔrku tɛm, dɔktɔ kin gi yu mɛrɛsin fɔ pwɛl hat, wae na wan mɛrɛsin wae de mek pɔrsin fil bad. Dat nɔr bad, bikɔs da mɛrɛsin de kin ɛp fɔ ridyus yu strɛs ɛn wɔri pasmak, kwik kwik wan.
Bɔt imajin, we pɔsin gɛt at atak, yu tink se di dɔktɔ kin jɔs gi am mɛrɛsin fɔ kɔlestɔl ɛn blɔd prɛshɔn? Nɔ, nɔto so? Bifo dat, dɛn kin gi bɔku advays fɔ lɛ wi lɛf fɔ smok, it fayn, ɛksesaiz, ɛn nɔ strɛs.
Pwɛl hat na di sem tin. Nɔto jɔs sɔm kemikal dɛn na di bren we de go ɔf. Na wan kɔmpleks kɔndishɔn wae gɛt fɔ du wit wi maynd, bɔdi, ɛn spirit.
So, i rili impɔtant fɔ chenj di we aw wi de liv wi layf, wetin wi de it, ɛn aw wi de tink we wi de tek di mɛrɛsin. Di kemistri fɔ gladi at de bil pan di tin dɛn we wi bren nid, lɛk B vaytamɛn ɛn omega-3 fat asid.
Lɛ wi bring di Wɛstɛn ɛn Istan mɛdikal sistɛm togɛda
We wi de luk fɔ sɔlv dis prɔblɛm, wi kin lan bɔku tin nɔto jɔs frɔm di no bɔt Wɛstinian mɛrɛsin, bɔt wi kin lan bak frɔm wi ol Ist mɛrɛsin sistɛm dɛn. Na mɔtalman, di Indian sistɛm fɔ Ayurveda mɛrɛsin ɛn di we aw Budist filɔsofi de tink gud wan, we na Mindfulness, rili ɛp pan dis.
- Ayurveda mɛrɛsin: Wi kin no di kayn we aw wi bɔdi tan (air, bile, phlegm) ɛn gi gayd fɔ aw fɔ balans wi layf akɔdin to dat.
- Frɔm Budist filɔsofi: I de sho wi di rod fɔ gɛt gladi at bay we wi de praktis tin dɛn lɛk fɔ kɔntrol di tin dɛn we wi nɔ want we de rɔn na wi maynd, fɔ pul fred, fɔ fɔgiv ɔda pipul dɛn, ɛn fɔ mek wi maynd kol.
Pwɛl hat na mɔr saykilɔjik krɛse pas kεmεkal krεse na di bren. So, if wi kin luk dis dip wan ɛn si am as chans fɔ mek big difrɛns na wi yon layf, na di bɛst tin dat.
Step Wan: Lɛ wi tek kia ɔf yu bren wɛlbɔdi
Fɔ tɔk am simpul wan, di we aw wi de fil, di trɛnk, ɛn di we aw wi de si layf, na di balans we tri kemikal dɛn we de na di bren gɛt: Sɛrotonin, Dopamin, ɛn Norepinephrine. We dɛn tin ya nɔr de balans, wi kin gɛt pwɛl hat.
Wi kin sheb dis situeshɔn to tri men kayn. Si aw yu de fil bɔt ɛni wan pan dɛn tin ya.
| Di kayn pwɛl hat sik | Kεmikכl chenj | Di it we de ɛp pɔsin fɔ it |
|---|---|---|
| Diprɛshɔn we de mek pɔsin wɔri (fɔ nɔ de rɛst ɔltɛm, fɔ fred) . | Di sεrotonin lεvεl dεm we dεn dכn dכn. | Fɔd dɛn we gɛt bɔku kɔmpleks kabɔhaydrɛt (gren lɛk swit pata, pɔt, lentil, grɛn bins, chikip). Fish we gɛt bɔku omega-3 lɛk salmɔn. |
| Diprɛshɔn we de mek pɔsin fil bad (Kwik fɔ vɛks, i kin vɛks) | di norepinephrine εn dopamine lεvεl dεm de inkrεs, εn di sεrotonin lεvεl dεm de dכn. | Fɔd dɛm we de briŋ kol at, gɛt kol ifɛkt (lɛk kɔkumba, watamɛlɔn) ɛn grɛn vɛjitebul. |
| Sluggish Dipreshɔn we pɔsin kin gɛt (Nɔ intres pan ɛnitin, ɔltɛm taya) | di lεvεl dεm fכ norepinephrine εn dopamine dεn dכn dכn. | Fɔd dɛn we de mek di bɔdi wok fayn, we gɛt bɔku prɔtin (kɔk, fish, eg, milk) ɛn spays. |
Apat frɔm dis it, i kin rili impɔtant bak fɔ tek sɔm nyutrishɔn sɔpɔtmɛnt dɛn. Fɔ ɛgzampul, vaytamɛn B6, B12, folate, omega-3, vaytamɛn C ɛn E, ɛn sɛlɛniɔm.Bɔt mɛmba se bifo yu bigin ɛnitin lɛk dis, yu fɔ rili tɔk to yu dɔktɔ ɛn aks am fɔ advays yu.
Step Tu: Wetin fit yu maynd ɛn bɔdi?
Frɔm wetin Ayurveda se, wi bɔdi gɛt tri tin dɛn: Eya, Faya, ɛn Wɔl. Bɔku tin dɛn kin sho dis, lɛk aw wi bɔdi shep, di kayn skin we wi gɛt, aw wi de slip, ɛn aw wi de it.
- Air nature: Pipul dɛn we tan lɛk tin, we de du tin ɔltɛm, ɛn we gɛt maynd we nɔ de rɛst. Dɛn pipul ya kin gɛt `Anxious Depression`.
- Faya we pɔsin kin gɛt: I strɔng, i kin at fɔ du sɔntin, ɛn i kin vɛks kwik. Dɛn pipul ya kin gɛt `Agitated Depression`.
- Earth nature: Pipul dɛm wae gɛt sɔm kayn bɔdi, wae gɛt kol at, ɛn wae de les. Dɛn pipul ya kin sɔfa wit `Sluggish Depression`.
If yu na pɔsin we gɛt ay ay, yu nid fɔ du tin dɛn we go mek yu nervɔs sistɛm kol. Layt ɛksesaiz (wɔk, jog), spɛn tɛm na nature na fayn tin. Dɔn bak, i rili impɔtant fɔ du yu wok dɛn we yu de du ɛvride di rayt we, akɔdin to di tɛm we yu dɔn plan fɔ du, ɛn fɔ go slip di tɛm we yu dɔn sɛt.
Wan ɛgzampul fɔ blo (Conscious Breathing) .
Dis na di simpul we fɔ mek yu maynd kol.
1. Sidɔm wit kol at.
2. Briz sloslo we yu de kɔnt to 4.
3. Hol yu briz fɔ kɔnt tu.
4. As yu de kaunt to seven, pul briz sloslo.
Ivin if yu du dis fɔ fayv minit insay di de, yu maynd go fil big kolat.
Step Tri: Lɛ Wi Tink bɔt di tin dɛn we yu nid fɔ du wit Gɔd biznɛs
Pwɛl hat na sayn wae wi kin gɛt. I de tɛl wi se sɔntin na wi layf nid fɔ chenj. E kin bi di tin wae wi de it, e kin bi wae wi nɔr de du ɛksɛsayz, ɔr e kin bi wae de dip filin ɔr padi biznɛs wit ɔda pipul dɛm.
I rili taya fɔ nɔ ebul fɔ kip wi maynd na wan ples ɛn fɔ wɔri bɔt wan tawzin tin dɛn fɔ natin, wan stet we dɛn kɔl "maynd run rampant." Dis kin mek wi at pwɛl izi wan.
di bεst sכlushכn fכ dis na mindfulness meditation, כ ``Mindfulness''. Dis min se wi fɔ lan fɔ liv insay di tɛm we wi de naw , ɛn nɔ fɔ rigrɛt di tin dɛn we bin dɔn apin trade ɔ fɔ fred di tin dɛn we gɛt fɔ apin tumara bambay. Dis kin mek wi ebul fɔ kɔntrol di tin dɛn we wi de tink bɔt we de rɔn na wi maynd.
Dɔn bak, i rili impɔtant fɔ fil se nɔto wi wangren de na dis wɔl. If yu gɛt grup fɔ yu padi ɛn fambul dɛn we yu trɔst ɛn ɔndastand yu, tɔk to dɛn, ɛn tɛl yu bɔt yu prɔblɛm dɛn, dat go mek yu maynd gɛt trɛnk. Di filin wae yu kin fil se yu nɔr de yu wan na fayn mɛrɛsin fɔ yu maynd wɛl bɔdi.
Mɛsej we dɛn kin kɛr go na os
- Pwɛl hat nɔto jɔs prɔblɛm wit di kemikal dɛn we de na di bren. Na tin we di maynd, bɔdi, ɛn spirit jɔyn togɛda.
- I rili impɔtant fɔ fala di it ɛn layf we fayn fɔ yu bren wɛlbɔdi.
- Pik ɛksɛsayz ɛn aktiviti dɛn we fit yu bɔdi tayp (air, bile, phlegm).
- Praktis fɔ mek yu maynd kol tru tɛknik lɛk fɔ tink gud wan.
- Nɔto yu wan de. Pipul dɛn de we go ebul fɔ ɛp yu. Mek shɔ se yu go to dɔktɔ fɔ advays ɛn tɔk to yu padi dɛn we yu kin abop pan bɔt yu prɔblɛm dɛn.
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