Dey de we yu kin fil lɛk se ɔltin de krach pan yu wan tɛm. Prɔblɛm na os, wok na ɔfis, mɔni prɔblɛm , pikin dɛn tin... Yu nɔ kin gɛt tɛm bak we yu kin fil se yu ed de bɔm wit ɔl dis, ɛn yu kin fil so taya dat yu nɔ ebul fɔ du ɛnitin? Dis na rili kɔmɔn tin fɔ bɔku pipul dɛn. Dis nɔto yu fɔlt. Wan limit de fɔ wetin wi bɔdi ɛn maynd ebul fɔ du. We dɛn krɔs da limit de, di prɔblɛm dɛn kin bigin.
Wetin rili na ‘Allostatic Overload’?
Lɛ wi ɔndastand dis sityueshɔn simpul wan. Imajin se yu bɔdi tan lɛk motoka. We wi de yuz motoka, in pat dɛn kin west as tɛm de go. Wetin kin apin if dɛn nɔ mentenɛt am fayn ɔ dɛn nɔ du am savis di rayt tɛm? Di motoka brok wantɛm wantɛm. Na di sem tin kin apin to wi bɔdi.
Ɔl kayn prɛshɔn na layf, dat na, strɛs, kin afɛkt wi bɔdi. di prכsεs we wi bכdi de adap to dεn prεshכn dεm ya dεn kכl am ``Allostasis.'' bכt we dis prεshכn nכ de bia, wi bכdi in adaptiv sistεm de brok dכn. Na dat wi kin kɔl ``Allostatic Overload' ' na mɛrɛsin. Fɔ tɔk am simpul wan, na we yu bɔdi ɛn maynd pas di strɛs we dɛn kin ebul fɔ sɔlv.
Risach dɔn sho se dis `Allostatic Overload` kin mek yu gɛt at sik, ay blɔd prɛshɔn , mental wɛlbɔdi prɔblɛm, ɛn ivin day bifo tɛm. Di ifekt dɛm wae dis kin gɛt nɔr kin bi na bɔdi nɔmɔ, bɔt kin bi bak na do. Fɔ ɛgzampul, dɛn dɔn si se atlet dɛn we de na yunivasiti kin wund mɔ we dɛn de du ɛgzam. Dis na bikɔs di bɔdi de `ɔvalod` wit di mental strɛs we di ɛgzam gɛt.
Aw a go no if a de sɔfa wit dis ‘Overload’ kɔndishɔn?
Dis kin at smɔl fɔ no di rayt we. Bikɔs i nɔto sɔntin we de sho wan tɛm, lɛk anklɛ we twist. Bɔku tɛm, i kin bɔku as tɛm de go. I tan lɛk di stori bɔt aw we yu pail mɔ straw pan tap wan pila straw, di kamɛl in bak kin brok we di las straw.
Nɔr spɛshal diagnosis nɔr de fɔ ``Allostatic Overload`` na di ``DSM - Diagnostic and Statistical Manual of Mental Disorders`` klasification fɔ mental disɔda. So, no patikyula mɛrɛsin nɔ de fɔ am. Bɔrku tɛm, dis sik kin sho insɛf lɛk wae pɔrsin de wɔri ɔr pwɛl hat.
Bɔt si if yu gɛt dɛn sayn ya. Lɛ wi sheb dɛn to tu kategori: bɔdi ɛn maynd.
| Di Simptom dɛn na di bɔdi | Mental & Imɔshɔnal Simptom dɛn |
|---|---|
| Di bɔdi de pen ɛn pen we pɔsin nɔ ebul fɔ ɛksplen. | Fɔ vɛks kwik, fɔ fil lɛk se yu nɔ de rɛst ɔltɛm. |
| di tεnshכn na di mכsul dεm na di say dεm lεk di bak, di nεk, εn di sכlda dεm. | Nɔr kin slip na nɛt, nɔr kin ebul fɔ slip bikɔs ɔf tin dɛm wae de rɔn na yu ed. |
| Inkrεs pan kכndishכn dεm lεk bεlε we de at εn gastritis. | Fɔ fil bad ɔ fɔ wɔri. |
| Sik we yu kin gɛt ɔltɛm (e.g., kol). Di imyuniti we de go dɔŋ. | Di nɔ ebul fɔ pe atɛnshɔn pan ɛnitin, di maynd nɔ de tink. |
| Bak pen kin bigin wantɛm wantɛm (e.g. we yu bɛn fɔ put sɔk). | Fɔ fil lɛk se ɔltin "nɔ pɔsibul, tu at." |
Di tin we impɔtant pas ɔl na dat if yu kɔntinyu fɔ gɛt dɛn sik ya, nɔ fɔ sɔfa yu wan ɛn fɔ tru, tɔk to yu famili dɔktɔ . I kin no wetin rili bad wit yu ɛn rifer yu to di tritmɛnt we yu nid.
Okay, naw wetin dem kin du fo komot fo dis situeshɔn?
If yu no se yu de bigin fɔ fɔdɔm na dis `ɔvalod` stet, yu kin mek i nɔ apin. Bɔt if dat nɔ pɔsibul, ɛn yu dɔn ɔlrɛdi de na da stet de, nɔ wɔri. We dɛn de fɔ kɔmɔt pan am.
1. Fɔs, lɛ wi rayt di kwɛstyɔn dɛn ɛn put dɛn fɔs.
We ɔltin kam na wi maynd wan tɛm, wi kin kɔnfyus ɛn wi nɔ kin ebul fɔ no wetin fɔ du. Di bɛst sɔlv fɔ dat na fɔ rayt ɔl wetin de na yu maynd pan wan pepa.
- Rayt ɔltin wae de strɛs yu: wok prɔblɛm, os wok, mɔni prɔblɛm, wɛl bɔdi biznɛs... List ɔltin.
- Separet di tin dɛn we yu kin kɔntrol frɔm di tin dɛn we yu nɔ ebul fɔ kɔntrol: Naw luk da list de ɛn krɔs di tin dɛn we yu nɔ ebul fɔ kɔntrol. Fɔ ɛgzampul, i rizinɔs fɔ wɔri bɔt di ikɔnomi sityueshɔn na di kɔntri. Bɔt yu nɔ go ebul fɔ chenj dat fɔ yusɛf. So if yu wɔri bɔt am, dat go jɔs mek yu strɛs mɔ ɛn mɔ.
- Prioritize tin dɛm wae yu kin kɔntrol: Naw wae yu gɛt sɔm tin dɛm wae yu kin kɔntrol, sɔt dɛm to "tin dɛm wae nid fɔ du naw" ɛn "tin dɛm wae yu kin du leta."
We yu du dis, yu maynd kin klia, ɛn dis kin ɛp bɔku fɔ mek yu nɔ wɔri .
2. Kɔntrol strɛs tru ɛksɛsayz - bɔt tek tɛm.
Ɛksesaiz na fayn tin fɔ fɛt di allostatic ɔvalod. Bɔt prɔblɛm de. If yu de du ɛksɛsayz tumɔs we yu dɔn ɔlrɛdi taya pan yu bɔdi ɛn maynd, yu go gɛt injury mɔ.
Imajin se yu de tren fɔ rɔn maratɔn we yu de kia fɔ yu mama ɛn papa, kia fɔ smɔl pikin dɛn, ɛn de wok ful-taym. Sɔntɛm yu bɔdi nɔ go ebul fɔ bia wit am.
So wetin yu fɔ du?
- Chenj di we aw yu de du ɛksɛsayz : If yu layf rili bizi ɛn strɛs, ridyus di kayn we aw yu de du ɛksɛsayz smɔl.
- Tray HIIT: I sɔprayz fɔ no se shɔt bɔrst fɔ ay-intensiti intaval trenin (HIIT) fayn fɔ dis. Fɔ ɛgzampul, rayd ɛksesaiz bayk fɔ 10-12 minit wit fast paz, rɛst fɔ sɔm tɛm, dɔn du sɔm ɔda rawnd dɛn. Dɛn shɔt bɔrst ya kin ɛp yu nervɔs sistɛm fɔ rikalibrayt. Dis kin wok fayn pas fɔ du ɛksɛsayz fɔ lɔng tɛm wit aerobic.
- Nɔ fɔgɛt fɔ slip ɛn it: Ɛksesaiz nɔmɔ nɔ go du fɔ yu. I impɔtant fɔ mek yu slip fayn ɛn fɔ it tin dɛn we go mek yu it fayn . Yu tink se strɛs dɔn chenj di we aw yu de it? Yu de skip fɔ it? Bifo dat, ad mɔ vɛjitebul ɛn frut dɛn to yu it, ɛn drink bɔku wata.
Apat frɔm dis, yu kin tray ɛnitin we fit yu. Meditashɔn, ɛksesaiz fɔ blo, yoga, yu rilijɔn ritual... ɛnitin kin ɛp fɔ mek yu maynd kol.
We tin kam bak to nɔmal...
I kin tek yu lɔng tɛm fɔ fɔdɔm na di trap fɔ ``Allostatic Overload.'' Bɔt dɛn kin du am bɔku fast. Wi bɔdi kin rili ebul fɔ bia. If yu gi yu bɔdi wetin i nid (rɛst, it, ɛksesaiz), i go wɛl kwik kwik wan.
Bɔt nɔ tink se ɔltin go bɛtɛ wan nɛt. Nɔ blem yusɛf. Yu kin tink se , "Di tin we bin de mek a strɛs pas ɔl na mi wok, a lɛf, bɔt wetin mek a stil nɔ de fil fayn?" I kin tek sɔm wiks fɔ mek yu bɔdi ɛn maynd no se, "Wi dɔn sef naw."
Aw yu go no se yu de wɛl?
- If yu kin rili rilaks (nɔto jɔs fɔ luk yu fon, bɔt fɔ de kwayɛt ɛn de na di prɛsɛn mɔnt).
- If yu slip fayn ɛn nɔ ambɔg yu na nɛt.
- If yu fil lɛk se yu maynd dɔn kol ɛn di tin dɛn we de rɔn na yu ed dɔn go dɔŋ.
Dis na gud sayn dɛm fɔ sho se yu de wɛl.
Mɛsej we dɛn kin kɛr go na os
- We di prɛshɔn na layf kin bi tin we pɔsin nɔ go ebul fɔ bia, di bɔdi ɛn maynd ɔl tu kin go insay ‘ɔvalod’. Wi de kɔl dis `Allostatic Overload` .
- Di sayn dɛm fɔ dis kin bi wae yu bɔdi de at wae yu nɔr de ɛksplen, yu nɔr kin ebul fɔ slip, yu kin vɛks kwik, ɛn yu kin sik ɔltɛm.
- If yu rayt di prɔblɛm dɛn we de na yu ed pan pepa ɛn put di tin dɛn we yu go ebul fɔ kɔntrol fɔs, dat kin mek yu maynd rili fil fayn.
- Ɛksesaiz, gud slip, ɛn it na di bɛst tin fɔ pul dis sik. Bɔt nɔ du am pasmak , lisin to yu bɔdi.
- Fɔ mɛn pɔsin kin tek tɛm. Bi gud to yusɛf. Nɔr go tru dis joyn yu wan, tɔk to yu padi wae yu kin trɔst, yu fambul, ɔr yu dɔktɔ.
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