Wi ɔl kin se "tɛnki" ɔ "tɛnki" at least sɔm tɛm insay di de, nɔto so? I dɔn bi pat pan wi ɛvride layf naw. Bɔt fɔ tru, ustɛm na di las tɛm we yu rili gladi fɔ pɔsin ɔ sɔntin na yu layf, ɛn ustɛm yu stɔp ɛn tink bɔt am? Sɔntɛm yu nɔ go mɛmba ɛnitin wantɛm wantɛm. Dat na nɔmal tin. Lɛ wi tɔk bɔt dis dip smɔl tide.
Wetin dis tɛnki rili min?
Sɔm pipul dɛn de we kin tink ɔltɛm bɔt di gud tin dɛn na layf. Bɔt di tru tin na dat, nɔto dat de wok fɔ ɔlman. Wan man we nem Dɔktɔ Kɔtland Dal we de stɔdi bɔt dis na di Yunivasiti na Wiskɔsin-Madisin, bin tɔk se di rizin we mek dis apin gɛt sɔntin fɔ du wit di tin dɛn we wi de lan bɔt layf ɛn di we aw wi de liv in layf. I se, "Wi evolv fɔ liv, pas fɔ gladi. So, frɔm istri, i dɔn ɛp wi fɔ liv bay we wi de pe mɔ atɛnshɔn to di risk dɛm ɛn di bad tin dɛm na layf."
Bɔt di big big prɔblɛm dɛn we wi de gɛt tide na di prɔblɛm dɛn we strɛs kin kam wit . Lɛk inshɔmnia, pwɛl hat, dijestiv sistɛm sik, at sik ɛn bɔku ɔda tin dɛm. So dis abit fɔ tɛl tɛnki kin rili ɛp wi fɔ win dɛn trɛtin ya.
Fɔ tɔk am simpul wan, fɔ tɛl tɛnki min fɔ no di gud tin dɛn we de na wi layf ɛn ɔndastand aw wi gɛt dɛn. Dat min se ɔda pipul dɛn, mama ɛn papa dɛn, padi dɛn, ɔ pawa we pas am de biɛn dɛn gud tin dɛn de. Fɔ praktis dis tɛnki min fɔ no da filin de na yu at ɔ fɔ tɛl ɔda pipul dɛn tɛnki frɔm yu at.
Yu kin tink se dɛn tin ya na tin dɛn we gɛt fɔ du wit sɛns smɔl ɔ ivin nɔ gɛt wan minin, bɔt bɔku rizin dɛn de fɔ mek yu tray dis abit.
Wetin na di wɛlbɔdi bɛnifit dɛn we pɔsin kin gɛt we i de tɛl tɛnki?
Naw sayɛns dɔn pruv di bɛnifit dɛn we dis abit de gi. Stɔdi dɔn sho se pipul dɛn we kin tɛl tɛnki ɔltɛm kin gladi, dɛn kin slip fayn, ɛn dɛn nɔ kin gɛt bɔku inflamɛns na dɛn bɔdi . Nɔr to dat nɔmɔ, dɛn nɔr kin gɛt pwɛl hat sik, ɛn dɛn kin ebul bak fɔ wɛl kwik kwik wan afta dɛn dɔn gɛt bad bad tin.
Insay wan stɔdi, dɛn bin aks pipul dɛn we gɛt at prɔblɛm we nɔ gɛt ɛni sayn fɔ kip wan jɔnal fɔ tɛl tɛnki ɛvride. i sɔprayz fכ no se afta 8 wik, dεn lεvεl dεm fכ C-Reactive Protein (CRP), we na mak fכ inflameshn, bin rεdכks bכku bכku wan. Wae dis risach nɔr de pruv am dairekt wan, e de sho klia wan se yu gɛt fɔ du wit tɛnki ɛn wɛl bɔdi.
Wetin kin apin to di bren?
Na smɔl risach stil de bɔt wetin kin apin to wi bren we wi tɛl tɛnki. Bɔt wan smɔl stɔdi, we dɛn yuz wan functional magnetic resonance imaging (fMRI) skan, bin de wach aw pipul dɛn bren de wok we dɛn fil se dɛn gladi. I bin kam fɔ no se we pipul dɛn fil se dɛn gladi, dɛn kin du mɔ pan tin dɛn na dɛn bren we gɛt fɔ du wit sɔri-at ɛn fɔ gɛt tayt padi biznɛs wit ɔda pipul dɛn .
Wan ɔda big stɔdi bin gɛt fɔ du wit lɛk 300 pipul dɛn we bin de du saykotɛrapi. Wan grup bin jɔs gɛt saykotɛrapi. Wan ɔda grup bin rayt bɔt aw dɛn bin de fil wit di tritmɛnt. Wan tɔd grup bin rayt lɛta to pipul dɛn we dɛn gladi fɔ, wit di tritmɛnt. Di rizɔlt sho se di grup we rayt lɛta fɔ tɛl tɛnki bin gɛt bɛtɛ maynd wɛlbɔdi pas di ɔda wan dɛn. Dis improvement bin de 12 wiks afta di stɔdi dɔn.
Di impɔtant tin na dat, fɔ tɛl tɛnki yu nɔ nid fɔ de smayl ɛn gladi ɔltɛm. Infakt, dis abit kin bɛnifit di wan dɛn we de go tru tin dɛn we nɔ izi fɔ dɛn na dɛn layf. Bikɔs na dis filin fɔ tɛl tɛnki ɛn di kɔnekshɔn we wi gɛt wit ɔda pipul dɛn de ɛp wi fɔ pas tranga tɛm.
Wɛl, aw wi kin gɛt dis abit fɔ tɛl tɛnki?
Fɔ tɛl tɛnki na skil we wi kin praktis ɛn mek wi bi abit. Bifo dɛn jɔs tink bɔt fɔ tɛl tɛnki ɛvride, bɔku pipul dɛn kin si se i fayn fɔ put wan patikyula tɛm fɔ dis. Yu kin tray wan ɔ mɔ pan dɛn we ya.
| We | Aw fɔ du am? |
|---|---|
| Naming 3 tins na di en of di de | Ɛvri nɛt bifo yu go slip, tink bɔt tri tin dɛn we yu gladi fɔ. Ɛn wetin mek. I kin bi sɔntin we simpul lɛk, "Tide a gladi se mi padi tɔk to mi bikɔs i tek wan lod na mi maynd." If yu du dis wit yu patna, dat kin rili bɛnifit yu padi biznɛs. |
| Fɔ rayt lɛta fɔ tɛl tɛnki | Tek pen ɛn rayt lɛta to pɔsin we dɔn ad valyu to yu layf (mama, papa, ticha, padi). Rayt am ditayli as yu ebul. Somtin laik, "Yu sabi hau a gladi fo yu helep mi dat de?" If i pɔsibul, rid di lɛta to dɛn. I go mek dɛnsɛf gladi pasmak. If i at fɔ du dat, rayt di lɛta ɛn kip am wit yu. |
| Lisin/rid tɛl tɛnki stori dɛn | Bɔku buk, pɔdkas, ɛn TED Tɔk dɛn de bɔt tɛnki. Jɔs rid ɔ lisin to sɔntin lɛk dis fɔ sɔm minit insay di de, dat go bigin fɔ chenj di we aw yu de tink. |
| Fɔ Mek Wan Bɔd fɔ Gɛt Tɛnki | Mek wan bod wit pikchɔ dɛn fɔ di pipul dɛn, ɛkspiriɛns dɛn, ɛn tin dɛn we yu gladi fɔ. Put am na say we yu kin si am bɔku tɛm, lɛk na yu kichin ɔ ɔfis. I go mek yu gladi smɔl ɛvri tɛm we yu si am. |
| Praktis as meditashɔn | Ritual dɛn we dɛn kin du ɛvride kin rili ɛp. Yu kin mek yu yon tɛnki mɛditeishɔn. Na wetin yu fɔ du na fɔ sidɔm kwayɛt wan, lɔk yu yay fɔ sɔm minit, ɛn pe atɛnshɔn pan di gud tin dɛn we de na yu layf, big ɛn smɔl. |
Put dɛn abit ya insay yu layf. Nɔ ɛkspɛkt big chenj dɛn wan de. Bɔt smɔl smɔl, yu go no aw dis smɔl abit kin mek difrɛns pan yu maynd ɛn bɔdi wɛlbɔdi.
Mɛsej we dɛn kin kɛr go na os
- Fɔ tɛl tɛnki na skil we wi kin lan ɛn divɛlɔp to abit. I go dip pas fɔ jɔs se "tɛnki."
- Dis abit gɛt klia bɛnifit fɔ yu maynd ɛn bɔdi wɛlbɔdi, lɛk fɔ slip fayn, fɔ ridyus strɛs, ɛn fɔ ridyus inflamɛns na yu bɔdi.
- Yu nɔ nid fɔ gladi ɔltɛm fɔ tɛl tɛnki. Infakt, dis abit kin rili ɛp wi we tin nɔ izi fɔ wi na layf.
- Start wit sɔntin we simpul, lɛk fɔ tink bɔt tri tin dɛn we yu gladi fɔ wan de ɔ fɔ rayt lɛta to pɔsin.
- If yu stil gɛt prɔblɛm fɔ kɔntrol di bad tin dɛn we yu de tink bɔt, sɔri-at, ɛn pwɛl at we kin kɔntinyu fɔ kam na yu maynd ivin afta yu dɔn du dɛn tin ya, nɔ ɛva shem fɔ tɔk to yu dɔktɔ bɔt dat.
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