Yusɛf kin fil bad? (Feeling Sad) We yu no dɛn tin ya, dat go mek yu fil fayn!

Na nɔmal tin fɔ fil bad ɛn wɔri sɔntɛnde na wi layf. Jɔs lɛk aw san ɛn ren kin kam, gladi at ɛn pwɛl at kin kam ɛn go na wi layf. Bɔt we yu fil sɔri, yu kin fil lɛk se dis sɔri-at nɔ go ɛva dɔn, lɛk se di wan ol wɔl de agens yu. Bɔt fɔ tru, bɔku tɛm, di filin fɔ sɔri nɔ kin las fɔ lɔng tɛm. De impɔtant tin na, we yu rɛdi, fɔ no aw fɔ ɛp yusɛf fɔ wɛl. Wi go tɔk bɔt dat tide?

Wetin mek wi kin fil bad? Dis na nɔmal tin?

Infakt, sɔri-at na tin we wi kin fil lɛk mɔtalman. Wi ɔl kin gɛt dis filin frɔm we wi smɔl. Tink bɔt am, we yu fav tɔys brok, we yu gɛt smɔl nɔ gri wit yu padi na skul, ɔ we yu nɔ de du fayn lɛk aw yu bin de ɛkspɛkt pan ɛgzam... Wi kin fil sɔri fɔ smɔl tin dɛn lɛk dat, ɛn sɔntɛnde ivin big tin dɛn.

Sɔntɛnde, i nɔ nid fɔ bi big tin fɔ mek pɔsin fil bad. Sɔm tɛm dɛn de we yu kin jɔs fil wan patikyula wet na yu at, ɛn yu nɔ kin ivin ebul fɔ no wetin mek. Dat na nɔmal tin. Di impɔtant tin na fɔ no se nɔto yu wangren de fil dis kayn we.

Mɛmba se, we yu at pwɛl nɔto mistek ɔ wikɛd tin. Na pat pan layf.

Bɔrku tɛm, dis pwɛl hat kin stɔp insay sɔm dez, sɔntɛm ivin sɔm awa. Bɔt, i rili impɔtant fɔ no aw fɔ mek wi at fil fayn we i de fil bad.

Tin dɛn we yu kin du fɔ mek yu at kol we yu de fil bad

Okay, so we yu de fil bad, sɔm simpul tin dɛn de we yu kin tray fɔ ɛp yusɛf fɔ fil layt smɔl.

Gi di we aw yu de fil rial nem.

Dis kin tan lɛk se na simpul tin, bɔt i rili impɔtant. Tɛl yusɛf aw yu de fil, to yusɛf ɔ to pɔsin we yu trɔst. If yu tɔk sɔntin lɛk, "A sɔri tide" ɔ "A fil bad bɔt wetin apin" kin ɛp fɔ mek di lod we de na yu maynd izi. If i pɔsibul, tray fɔ no di rizin we mek yu at pwɛl. Fɔ ɛgzampul, "A sɔri bikɔs mi padi lay to mi." Bɔt nɔ jɔs de tink bɔt am. I dɔn du fɔ ɔndastand di rizin.

"A nɔ de mi wan" - mɛmba dis

We yu fil bad, yu kin tink se, “Wetin mek dis de apin to mi?” Bɔt fɔ tru, di filin we yu de gɛt, bɔku bɔku ɔda pipul dɛn kin fil am difrɛn tɛm dɛn. Imajin se yu kriket tim dɔn lɔs wan mats. Nɔto jɔs yu de fil bad, bɔt di ɔda pipul dɛn na di tim ɛn di pipul dɛn we bin sɔpɔt da tim de fil bad. So, we yu fil bad, nɔ blem yusɛf. Bi gud to yusɛf. Dis filin go dɔn afta sɔm tɛm, ɛn yu go fil fayn bak.

Tek wan briz ɛn kol yu at.

We yu fil bad, alaw yusɛf fɔ fil da filin de fɔ sɔm tɛm. Insay da tɛm de, tray fɔ blo kwayɛt wan, sloslo, dip dip briz. Klos yu yay if i pɔsibul. Yu fɔ fil se yu bɛlɛ de pan we yu de blo, ɛn kɔntrakt we yu de blo. Tray fɔ tek dip briz lɛk dis tri ɔ 4 tɛm. Sɔntɛm di pwɛl at we de na yu at go stɔp smɔl, ɛn yu go bigin fɔ fil layt smɔl.

"A kin win dis!" - Tink gud wan

Nɔto ɔltin na layf de go di we aw wi de tink. Tin kin go rɔng, ɛn di tin dɛn we dɛn kin op fɔ kin mek wi at pwɛl. Bɔt nɔ giv ɔp jɔs bikɔs dɛn apin. Tel yu sef, "Okay, a no du dis rait dis taim. Bot e okay, a go trai beta neks taim." Nɔ bit yusɛf. Prez yusɛf fɔ we yu tray. Dɔn, tink bɔt wetin yu nid fɔ impɔtant, ɛn rɛdi fɔ tray bak.

Ɔda we dɛn fɔ briŋ gladi at na wi maynd

Yu kin dɔn ɔlrɛdi fil fayn smɔl afta yu dɔn tray di tin dɛn we wi dɔn tɔk bɔt. Bɔt sɔm ɔda tin dɛn de we go ɛp yu.

Sheb yu sɔri-at wit pɔsin we yu trɔst.

I kin rili fayn fɔ tɔk bɔt wetin yu de fil wit pɔsin we yu trɔst. I kin bi yu mama, papa, brɔda, sista, yu bɛst padi, ticha, ɔ ivin yu layf patna. Jɔs fɔ mek dɛn lisin to yu, dat kin pul bɔku pan di wet na yu sholda. Sɔntɛnde, dɛn go se, "I nɔ wɔnda yu de fil so sɔri, a ɔndastand wetin mek yu de fil da we de." Dat na big filin fɔ yɛri, nɔto so? Sɔntɛnde, yu jɔs nid fɔ tɔk mɔ bɔt am. We yu tɔk bɔt aw yu at pwɛl, dat kin ɛp yu fɔ ebul fɔ bia wit am.

Tink bɔt di gud tin dɛn we de apin na layf.

We yu rɛdi fɔ lɛf yu sɔri-at ɛn bigin fɔ fil gladi, tink bɔt sɔm pan di gud tin dɛn we yu de du na yu layf. Tink bɔt sɔntin we smɔl ɔ gud tin we apin tide. Sɔmbɔdi bin trit yu fayn? Yu tink se sɔntin bin go bɛtɛ pas aw yu bin de tink? Dɔn bak, tink bɔt di buk dɛn, siŋ dɛn, ɛn fim dɛn we yu lɛk. Tink bɔt di pipul dɛn we yu lɛk, di ples dɛn we yu lɛk, ɛn di animal we yu lɛk. If i pɔsibul, rayt dɛn gud tin ya pan pepa, rid dɛn lawd wan, ɔ drɔ pikchɔ. Sɔntɛm yu nɔ go fil fɔ du dɛn tin ya rayt naw, bɔt tray. We yu de tink bɔt di gud tin dɛn, i kin at fɔ mek yu kɔntinyu fɔ gɛt di sɔri-at na yu maynd.

Ɛksesaiz fɔ di bɔdi, gladi fɔ di maynd!

Wan pan di bɛst we fɔ pul di dɔl filin fɔ sɔri na fɔ mek yu bɔdi muv. Ple wan spɔt we yu lɛk, rayd baysikul, dans, rɔn. At least go fo wan shɔt waka. Draw pikchɔ, siŋ siŋ, ɔ spɛn tɛm wit pɔsin we yu lɛk. Una ɛnjɔy yusɛf smɔl, ɛn yu maynd go fil gladi bak.

Fɔ lan aw fɔ dil wit sɔri-at kin tek sɔm tɛm fɔ praktis, bɔt i go ɛp yu fɔ mek mɔ ples fɔ gladi at na yu at.

Dis pwɛl hat sik simpul ɔr na sayn fɔ pwɛl hat?

Pan ɔl we na nɔmal tin fɔ mek wi ɔl fil bad wan wan tɛm, sɔntɛnde dis pwɛl hat kin tranga, kin te fɔ lɔng tɛm, ɛn kin ambɔg di tin dɛn we wi kin du ɛvride. Dis dip, lɔng tɛm sɔri-at na wetin wi kɔl pwɛl hat. Pwɛl hat kin afɛkt ɛnibɔdi we ol ɛni ej, ivin pikin dɛn we rili yɔŋ.

Wetin na pwɛl hat?

Fɔ tɔk am simpul wan, pwɛl hat nɔto jɔs fɔ fil bad. Na wan sik we kin rili kɔmpleks. Pwɛl hat kin kam wae pɔrsin de in wan ɔr de fil bad fɔ lɔng tɛm, ɔr wae i de go tru sɔm kayn tin wae nɔr kin izi fɔ am na in layf. Pwɛl hat kin kam bak wae pɔrsin kin fil lɛk wae pɔrsin wae yu lɛk, wae yu gɛt prɔblɛm wit yu fambul, ɔr pɔrsin wae yu lɛk day.

Wetin na di sayn dɛm wae de sho se pɔrsin gɛt pwɛl hat?

If yu tink se de pwɛl hat wae yu de fil pas jɔs nɔrmal sɔri-at, sɔmtɛm de pwɛl hat, tek smɔl tɛm fɔ si if yu gɛt dɛn sik ya:

• Fɔ fil bad ɛn nɔr gɛt op ɔltɛm: Dis filin nɔr kin stɔp fɔ sɔm dez ɔr wik.
• Nɔ intres pan tin dɛn we yu bin de ɛnjɔy trade: Fɔ bost wit tin dɛn we yu lɛk fɔ du, fɔ de wit yu padi dɛn, ɛn ɔda tin dɛn.
• Slip chenj: I kin bi se yu nɔ de slip fayn ɔ yu de slip tumɔs.
• Chenj na di apɛtit: i nɔ kin want fɔ it ɔ i kin it pasmak, we kin mek i nɔ gɛt bɔku bɔku bɔdi ɔ i kin gɛt mɔ wet.
• Fɔ fil taya ɔltɛm, fɔ fil se yu nɔ gɛt layf.
• I nɔ izi fɔ pe atɛnshɔn, fɔ disayd fɔ du sɔntin.
• Fɔ tink se pɔsin nɔ gɛt wan valyu ɛn na lod fɔ ɔda pipul dɛn.
• Fɔ de wɔri ɔltɛm ɛn nɔ de rɛst.
• Sɔntɛnde, if yu fil se yu want fɔ kil yusɛf ɔ tɔk bɔt am, dat go mɔs bi se na siriɔs sayn.

If yu gɛt wan ɔ tu pan dɛn sayn ya, dat nɔ min se yu gɛt pwɛl hat. Bɔt if yu gɛt sɔm pan dɛn sik ya we de kɔntinyu fɔ pas tu wiks, i impɔtant fɔ go to dɔktɔ ɔ pɔsin we sabi gi advays.

If yu tink se yu gɛt pwɛl hat, nɔr frayd fɔ aks fɔ ɛp!

If yu tink se yu gɛt pwɛl hat, ɔr if yu fil lɛk se yu at pwɛl pasmak, duya nɔr frayd fɔ aks fɔ ɛp. I kin rili ɛp fɔ gɛt ɛp frɔm pɔsin pas fɔ strɛs wit dɛn tin ya yu wan.

Udat a go aks fɔ ɛp?

Yu kin tɔk to big pɔsin we yu kin abop pan bɔt dis. I kin bi yu mama ɛn papa, yu fambul, ticha, yu famili dɔktɔ, ɔ pɔsin we sabi advays yu ɔ we sabi gi yu tritmɛnt. Dɛn rɛdi fɔ ɛp yu.

Udat na pɔsin we de mɛn pipul dɛn? Aw i kin ɛp?

Tɛrapist na pɔsin we dɛn tren spɛshal wan fɔ trit mental wɛlbɔdi prɔblɛm. Yu kin tɔk to dɛn bɔt aw yu de fil ɛn aw yu de tink. Wan dɔktɔ we de mɛn yu nɔ de blem yu ɔ jɔj yu. Dɛn kin lisin to yu, ɛp yu fɔ ɔndastand yu prɔblɛm dɛn, ɛn ɛp yu fɔ fɛn nyu we dɛn fɔ bia wit dɛn. Bɔku pipul dɛn, yɔŋ ɛn ol, dɔn kam fɔ no se we dɛn go to dɔktɔ we de mɛn pipul dɛn, dat kin ɛp dɛn fɔ mek dɛn gɛt bɛtɛ maynd. I nɔto sɔntin we yu fɔ shem, bɔt na gud tin fɔ disayd fɔ yusɛf.

Mɛmba se, wae yu at pwɛl ɔr de sɔfa wit wan sik lɛk pwɛl hat, pɔrsin kin de ɔltɛm fɔ tɔk to. I kin rili mek yu fil fayn we yu no se ɔda pɔsin no wetin de na yu maynd. Ɛn da ɔda pɔsin de kin ɛp yu.

Pan ɔl we i impɔtant fɔ tɔk bɔt di bad tin dɛn, nɔ fɔgɛt fɔ tɔk bɔt di gud tin dɛn bak. Ɛspɛshali we yu de fil bad, fɔ pe atɛnshɔn pan di gud tin dɛn na layf, dat kin ɛp yu fɔ fil op ɛn gladi fɔ layf.

Fɔ dɔn, di tin we impɔtant pas ɔl fɔ tɛl yu

So, wi don tok plenti tide, no bi so? Di tin we impɔtant pas ɔl we a want fɔ tɛl una na dat, sɔri-at na pat pan layf. I kin kam ɛn go. Bɔt, yu nɔ nid fɔ sɔfa tru da sɔri-at de yu wan.

• No aw yu de fil ɛn alaw am fɔ bi so.
• Tray simpul we dɛn fɔ mek yu maynd kol.
• Nɔ ɛva fred fɔ aks fɔ ɛp. Tɔk to pɔsin we yu biliv.
• If de pwɛl hat nɔr de igen, i kin bi pwɛl hat. Go to dɔktɔ fɔ advays yu.
• Nɔto yu wan de. Yu gɛt valyu.

If dis atikul dɔn mek yu fil fayn ivin smɔl, dat go mek yu gladi pas ɔl. Kɔntinyu fɔ smayl ɔltɛm!

` Grif, Mental Wɛlbɔdi, Dipreshɔn, Imɔshɔn Manejmɛnt, Kɔnsul, Sri Lanka, Sinhala