Sɔntɛnde, yu kin fɔgɛt wan wɔd we rili kɔmɔn? Ɔ yu nɔ de pe atɛnshɔn wantɛm wantɛm we yu de du impɔtant wok ɛn fɔgɛt wetin yu bin de du? Yu dɔn ɛva tink se di rizin fɔ dɛn tin ya kin bi di strɛs we yu gɛt pasmak na yu maynd we yu bizi, dat na di strɛs we wi ɔl no? Tide wi de tɔk bɔt dis tɔpik we rili impɔtant.
Wetin na di rilayshɔn bitwin strɛs ɛn di kayn we aw pɔsin kin ebul fɔ no sɔntin?
Fɔs, lɛ wi luk wetin na dis tin we dɛn kɔl kɔgnitiv abiliti. Fɔ tɔk am simpul wan, dis na di we aw wi bren kin ebul fɔ tink, tink, sɔlv prɔblɛm, plan, lan nyu tin, ɛn pe atɛnshɔn. I tan lɛk di men ɔpreshɔn sistɛm na wi bren.
Wan big stɔdi we dɛn jɔs du, sho sɔntin we rili de mek pɔsin fred. Dat min se, pipul dεm wae de liv wit hεy lεvεl strεs fכ lכng tεm gεt 37% hכy risk fכ divεlכp kכgnitiv dεklin . Dɛn bin fɛn dis afta dɛn dɔn tink bɔt ɔda abit dɛn we nɔ fayn, lɛk fɔ smok. Dis min se dis ifekt na bikɔs ɔf strɛs.
Jɔs tink bɔt, yu strɛs nɔ kin jɔs mek yu ed at , bɔt i kin mek yu nɔ ebul fɔ tink ɛn mɛmba smɔl smɔl.
Wi kin no se strɛs kin mek wi gɛt sik dɛn na wi bɔdi lɛk strok. Bɔt dis nyu risach de sho sɔntin we rili dip. I sho se strɛs kin pwɛl di we aw wi bren de wok dairekt wan.
Dis nɔto jɔs mɛmori lɔs - na denja bad bad saykl!
Masta sabi pipul dεm dεn dεskrεb dis situeshכn as "vicious cycle." Dat min se, sɔm tin dɛn we kin apin we gɛt fɔ du wit dɛnsɛf ɛn we kin mek di tin wɔs. Tink bɔt am dis we.
1. Yu de gɛt strɛs : prɔblɛm na wokples, famili prɔblɛm, mɔni prɔblɛm... i kin bi ɛnitin.
2. כmon dεm de kכmכt frכm di bren: fכ ansa dis prεshכn, di bren de kכmכt strεs כmon dεm.
3. di bren in "manija" de wok fayn: dεn כmon dεm ya de go dayrekt εn afekt di fכnt pat na wi bren, di prεfrכnt kכtεks . Dis na lɛk di "chief executive officer" na wi bren. Ɔl di impɔtant wok dɛn fɔ plan, fɔ disayd, fɔ kɔntrol aw pɔsin de fil, ɛn fɔ pe atɛnshɔn, na ya dɛn de du am. We strɛs kam, dis pat kin stɔp fɔ wok fayn fayn wan.
4. Rizult kwik kwik wan: Yu nɔ de pe atɛnshɔn wantɛm wantɛm, yu fɔgɛt ivin di smɔl smɔl tin dɛn, .Atɛnshɔn de skata.
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6. Di pat we denja pas ɔl pan di bad bad saykl: Di tin we sɔri na dat, dis pat pan di bren we de pwɛl na di pat we de tɛl yu se, "A strɛs rayt naw, a nid ɛp, a nid fɔ kol mi at."
Fɔ tɔk am simpul wan, i tan lɛk se yu de pwɛl yu motoka in brek sistem ɛn mek di brek wɔnin layt shayn di sem tɛm. Prɔblɛm de, bɔt di sem sistɛm we de ɛp yu fɔ ɔndastand di prɔblɛm ɛn fɛn sɔlv, dɛn de disable am. Dis na di rizin we mek we strɛs de bɔku, i kin at fɔ kɔntrol .
| Di ifɛkt we prɛshɔn kin gɛt | Aw yu de fil? |
|---|---|
| Ifɛkt we i go gɛt wantɛm wantɛm | A nɔ ebul fɔ kip mi maynd na wan ples. A kin vɛks pan smɔl smɔl tin dɛn. A kin fɔgɛt wɔd dɛn. A kin gɛt prɔblɛm fɔ disayd fɔ du sɔntin. |
| Ifɛkt fɔ Lɔng Tɛm | Impɔtant pat dɛn na di bren (grey matter) de shrink. Di mɛmori kin pwɛl sote go. De risk fɔ gɛt sik lɛk dis maynia sik kin bɔku. |
| Vicious Saykl we dɛn kɔl | Di ebul fɔ kɔntrol strɛs kin dɔn smɔl smɔl, ɛn i kin at fɔ no se dɛn gɛt prɔblɛm. |
Dis na sɔntin we dɛn nɔ go ebul fɔ stɔp? Nɔto so atɔl!
Yu kin fil fred afta yu dɔn rid dis. Bɔt na di bɛst nyus ya.Stret na tin we kin chenj, we min se wi kin chenj ɔ kɔntrol am. Dat min se wi kin rivɛns di tin ɔ fɔ mek i nɔ wɔs.
Wetin wi fɔ du?
1. Rikɔgnishɔn: Di fɔs tin na fɔ admit to yusɛf se, "A strɛs." Pe atɛnshɔn to di sayn dɛm lɛk fɔ taya, nɔr de slip, fɔ vɛks ɔltɛm, ɛn fɔgɛt ɔltin.
2. Tɔk: Nɔ kip yu prɔblɛm dɛn bɔtul insay. Tɔk to yu padi ɔ yu fambul we yu kin abop pan bɔt am. Na fayn we fɔ pul di lod we de na yu maynd.
3. Rɛst ɛn slip: I impɔtant fɔ mek yu slip fayn fɔ 7-8 awa ɛvride. Dɔn bak, tek shɔt tɛm fɔ blo bitwin wok. Du sɔntin we yu lɛk - lisin to siŋ, rid buk, waka na di gadin.
4. Ɛksesaiz: Du at le 30 minit ɛksesaiz ɛvride we de mek yu swet. I kin bi fɔ waka, rɔn, ɔ swim. We yu de du ɛksɛsayz, dat kin mek yu nɔ gɛt bɔku ɔmon dɛn we de mek yu strɛs ɛn i kin mek yu gɛt ɛndɔfin, we na ɔmon dɛn we de mek yu gladi.
5. Meditashɔn ɛn ɛksesaiz fɔ blo: If yu praktis fɔ brith dip fɔ 10-15 minit insay di de, i kin rili mek yu fil kol.
Di tin we impɔtant pas ɔl na dat, if yu si se i nɔ izi fɔ yu fɔ kɔntrol dis strɛs fɔ yusɛf, nɔ ɛva shem ɔ shem fɔ tɔk to dɔktɔ bɔt am. Mental wɛlbɔdi impɔtant jɔs lɛk aw wi bɔdi impɔtant ɛn na sɔntin we wi fɔ valyu. Fɔ aks fɔ ɛp nɔto wikɛd tin, na trɛnk.
Yu bren na yu prɔpati we gɛt valyu pas ɔl. Na yu fɔ protɛkt am fɔ mek i nɔ pwɛl bikɔs ɔf strɛs.
Mɛsej we dɛn kin kɛr go na os
- Stress nɔto jɔs tin we yu de fil na yu maynd. I kin pwɛl yu bren na yu bɔdi.
- If yu strɛs pasmak, dat kin mek yu nɔ ebul fɔ mɛmba, nɔ ebul fɔ tink, nɔ ebul fɔ lan, ɛn fɔ pe atɛnshɔn.
- Dis na "vicious cycle." Dat min se, strɛs kin pwɛl di pat pan di bren we de ɛp fɔ kɔntrol strɛs.
- Di gud nyus na dat, strɛs na sɔntin we wi kin chenj. Yu kin ebul fɔ kɔntrol am bay we yu de du ɛksɛsayz, slip fayn, rilaks, ɛn tɔk to ɔda pipul dɛn.
- If i nɔ izi fɔ yu fɔ bia wit di prɔblɛm fɔ yusɛf, nɔ ɛva shem fɔ go to dɔktɔ. Na di bɛst disizhɔn we yu kin disayd fɔ yu wɛlbɔdi.
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