Yu kin fil strɛs bak? Lɛ wi tɔk bɔt aw fɔ kɔmɔt pan dis!

Wi ɔl kin fil strɛs, wi kin fil pasmak, ɔr lɛk aw wi ɔl kin kɔl am, sɔmtɛm wi kin fil ‘strɛs’. Ivin smɔl pikin dɛn kin gɛt dis. We yu fil strɛs, tin dɛn de we yu kin du fɔ ɛp yusɛf. Lɛ wi si wetin dɛn bi.

Tɔk to pɔsin bɔt prɔblɛm!

If yu de fil strɛs bɔt yu yon prɔblɛm ɔ yu de wɔri bɔt sɔntin, tɔk to yu mama ɛn papa ɔ ɔda big pɔsin we yu biliv. Yu kin ivin tɔk to yu padi bɔt yu prɔblɛm if yu want. If yu kip prɔblɛm insay bɔtul insay, dat go jɔs mek yu fil mɔ strɛs. We yu tɛl pɔsin aw yu de fil, dat kin ɛp yu fɔ lɛ yu nɔ strɛs. Dɔn bak, we yu de tɔk bɔt prɔblɛm, dat kin ɛp yu fɔ no wetin fɔ du bɔt am. Imajin if yu padi Nimal bin so fred fɔ wan las ɛgzam ɛn nɔ tɛl ɛnibɔdi bɔt am, dat go jɔs mek i strɛs mɔ. Bɔt if i tɔk to yu bɔt dat, yu kin tɔk sɔntin fɔ kɔrej am, sɔntɛm ɛp am fɔ stɔdi. Na so i bi.

Have an "A kin du dis!" aw wi tink.

Bɔku pipul dɛn kin fil strɛs bifo dɛn du ɛgzam, kɔmpitishɔn, ɔ sɔntin we impɔtant na dɛn layf. Yu kin fil se yu at de rɔn, yu an dɛn de shek, ɔ bɔtaflay dɛn de na yu bɛlɛ. Bɔt nɔ mek dɛn filin dɛn de stɔp yu. Yuz dɛn filin dɛn de fɔ rɛdi yusɛf mɔ ɛn mɔ.

Tray dis: Rɔb yu an dɛn togɛda, wev yu an dɛn, tap yu fut dɛn na grɔn, ɔ waka rawnd smɔl. Dis go mek sɔm pan di tɛnsiɔn we de na yu bɔdi kɔmɔt, ɛn i go mek yu nɔ fil fayn bak na yu bɛlɛ. Yu nɔ nid fɔ rilis di tɛnsiɔn we de na yu maynd ɔltogɛda. Yu kin jɔs kɔntinyu fɔ go bifo. We yu dɔn gɛt da big tɛm de, di tɛnsiɔn we de na yu maynd go dɔn smɔl smɔl.

As yu de pripia, mɛmba yusɛf se yu gɛt di trɛnk fɔ bia wit dis. Gayd yu kɔnfidɛns pan yusɛf ɛn kɔrej. Tɛl yusɛf se, "A kin du dis!" Dɔn, tek smɔl briz ɛn tray yu bɛst. Ɛnitɛm we yu tray fɔ du nyu tin, na chans fɔ mek yu du am bɛtɛ.

Tek wan briz, fri yu maynd.

We yu fil strɛs, tek sɔm dip briz. Wi kin kɔl dis bak ``Dip Bɛlɛ Britin''. Dis kin mek yu bɔdi kol, i kin mek yu maynd kam na wan ples, ɛn ɛp yu fɔ gɛda yu trɛnk we yu gɛt insay. Dis na fayn tin fɔ du bifo yu du ɛgzam, ɔ we yu de fil strɛs bikɔs ɔf bɔku bɔku homwok. E kin ɛp bak wit de strɛs wae yu kin fil wae sɔmtin nɔr de go lɛk aw yu bin de tink.

If yu brith dip dip wan frɔm yu bɛlɛ, dat kin ɛp fɔ mek yu nɔ gɛt bɔku strɛs, bɔt i kin jɔs wok if yu dɔn de praktis am fɔ sɔm tɛm.

Yuz to dis:

• Briz insay tru yu nos.
• As yu de blo, mek yu bɛlɛ pan lɛk smɔl balyɔn we ful-ɔp wit briz.
• Dɔn, pul di briz tru yu nos.
• As yu de blo, alaw yu bɛlɛ fɔ go bak na flat pozishɔn.

If yu praktis dis fɔ sɔm minit insay di de, yu kin yuz dis we fɔ mek yu maynd kol ɛnitɛm.

Put aw yu de fil insay wɔd dɛn.

Imajin se sɔntin nɔ bin go lɛk aw yu bin de tink. Yu kin fil rili strɔng filin dɛn. Yu kin fil bad, yu at pwɛl, yu at pwɛl, ɔ ivin vɛks. Natin nɔ bad fɔ fil da we de. Bɔt i nɔ fayn fɔ yuz bad wɔd ɔ akshɔn fɔ sho aw yu de fil. We yu nɔ de ala, bɔt yu de tɔk bɔt aw yu de fil, i de ɛp yu fɔ biev fayn.

Tray dis: Fɔs, notis aw yu de fil. Dɔn, fɛn wɔd dɛn fɔ tɔk bɔt wetin mek yu de fil da we de ɛn wetin na yu de fil. Fo egzampl, "A rili sad se wi los di mats. I min se wi no fit go `(Finals)`. A rili want to win." Yu kin tɔk dis to ɔda pɔsin, ɔ yu kin tɔk am to yusɛf. Yu nɔ go ebul chenj wetin apin. Bɔt yu kin tɔk aw yu de fil ɛn wetin mek yu de fil da we de. Dat kin ɛp fɔ pul sɔm pan di prɛshɔn ɛn tranga filin dɛn na yu maynd.

Tɔk fayn to yusɛf.

We yu de fil strɛs, yu kin blem yusɛf. Yu kin tɛl yusɛf se, "If a bin dɔn ple bɛtɛ smɔl, wi fɔ dɔn win. Dis na ɔl mi fɔlt. A fɔ kɔmɔt na di tim." Bɔt we yu tɔk to yusɛf da we de, dat nɔ go ɛp yu fɔ dil wit prɔblɛm. I go jɔs mek yu fil bad mɔ ɛn mɔ. Nɔto dat nɔmɔ, i nɔ fayn, i nɔ de du tin tret, ɔ i nɔ ivin ɔnɛs. Nɔ blem yusɛf ɔ ɛni ɔda pɔsin fɔ wetin apin.

Tink bɔt dis we: Wetin yu go se if yu bɛst padi de sɔfa wit dis kayn prɔblɛm? Sɔntɛm yu go se, “A ɔndastand aw yu de fil. I at fɔ lɔs.” Ɔ yu go se, “Yu ple yu bɛst – wi ɔl de du am.” Sɔntɛm yu go sidɔm wit yu padi kwayɛt wan fɔ sɔm minit.

Dɔn sɔntɛm yu go gi yu advays bɔt wetin fɔ du nɛks: "Lɛ wi go tek wi tin dɛn - a go drɔp yu." We yu de go na os, sɔntɛm yu go tray fɔ mek yu padi nɔ fil fayn bay we yu mɛmba yu padi bɔt wan stori we de mek yu laf ɔ tɛl yu jok. Ɔ if yu no se yu padi nɔ rɛdi fɔ laf yet, sɔntɛm una ɔl tu go waka go na os kwayɛt wan.

Tray fɔ trit yusɛf fayn, fayn, ɛn du tin lɛk aw yu go trit yu bɛst padi. We pɔsin sho yu smɔl kayn we – ivin if na yusɛf – di prɛshɔn we yu de fil kin ridyus. Yu kin fil se yu strɔng, dɛn de sɔpɔt yu mɔ.

Tray dɛn tin ya fɔ mek yu nɔ strɛs!

We yu de fil sɔri ɔr strɛs, yu bɔdi kin fil lɛk se i nɔr ebul fɔ bia wit am. Fɔ mek yu nɔ gɛt sɔm pan di strɛs, tray fɔ du sɔntin we go mek yu bɔdi wok. Du jomp jack, mach in ples, rɔn, dans, ɔ ple spɔt we yu lɛk.

If yu nid smɔl kolat na yu maynd, yu kin tek dip briz, du sɔm yoga, ɔ lisin to siŋ. Yu kin rayt na jɔnal, tink gud wan, ɔ ple wit yu animal we yu lɛk. Yu kin go waka ɔ rayd baysikul. Yu kin drɔ, wach kɔmɛdi sho, ɔ spɛn tɛm wit pɔsin we go ebul fɔ mek yu fil fayn ɛn mek yu laf. Fɔ du tin lɛk dis kin ɛp yu fɔ fil rilaks – dat na di antidote fɔ strɛs.

Aks fɔ ɛp, nɔ de yu wan!

If yu fil se yu at pwɛl, aks pipul dɛn we bisin bɔt yu ɛn we lɛk yu fɔ ɛp yu. Tɔk to big pɔsin. Yu kin tɔk to yu mama ɛn papa, ticha, skul advaysa, ɔ yu kɔch. Ɛn nɔ fɔgɛt yu padi dɛn. Dɛn kin lisin to yu, de fɔ yu, ɛn mek yu laf. We yu nɔr de fil strɛs, i kin izi fɔ yu fɔ no wetin fɔ du bɔt prɔblɛm.

Mɛmba se yu go ebul fɔ win dis. Nɔto yu wan de.

Di tin dɛn we impɔtant pas ɔl fɔ mɛmba (Take-Home Message) .

Okay, so, a op se di tin dɛm we wi tɔk bɔt tide go ɛp yu fɔ gɛt ova tɛm we yu de fil strɛs ɔ lod.

• Tɔk: Bifo yu tink bɔt prɔblɛm ɛn sɔfa na yu at, we yu tɔk bɔt am wit pɔsin we yu biliv, dat go mek yu fil fayn.
• Tink se "A kin": We chalenj kam, biliv se yu gɛt di trɛnk fɔ fes am.
• Briz: Praktis fɔ tek dip briz ɛn mek yu maynd kol. ``Deep Belly Breathing'' nɔto jɔs wan buzwɔd.
• Sho aw yu de fil wit wɔd dɛn: Ɔndastand gud gud wan wetin yu de fil ɛn put am insay wɔd dɛn. I de fri di maynd.
• Bi gud to yusɛf: Trit yusɛf di sem we aw yu go trit yu bɛst padi. Nɔ blem yusɛf.
• Du sɔntin we go mek yu gladi: Du sɔntin we yu lɛk fɔ mek yu nɔ strɛs. I kin bi gem, sɔntin we pɔsin kin lɛk fɔ du.
• Aks fɔ ɛp: Nɔ tray fɔ du ɔltin yu wan. Fɔ aks fɔ ɛp nɔto sayn fɔ wikɛd, na sayn fɔ trɛnk.

Nɔ fɔgɛt, strɛs na pat pan wi layf. Bɔt wi kin ebul fɔ manej am ɛn gladi ɛn wi nɔ go gri fɔ du am. Gud lak to yu!

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