Sɔntɛnde yu kin fil big big lod, prɛshɔn, ɔr lɛk aw wi ɔl kin kɔl am, ‘strɛs’? I rili nɔmal fɔ fil da we de. Nɔto yu nɔmɔ, bɔt smɔl pikin dɛm, yɔŋ pipul dɛm, big pipul dɛm, wi ɔl kin fil dis mental strɛs wan tɛm ɔ ɔda tɛm na wi layf. Bɔt sɔntin de we rili impɔtant we yu nɔ go no. Dat min se dis mental strɛs, ɔ strɛs, nɔ kin bad ɔltɛm, na sɔntin we de ambɔg wi. Yu nɔ tink se i wɔndaful? Sɔntɛnde, dis strɛs na di sem tin we kin ɛp wi.
Aw yu go protɛkt yusɛf frɔm strɛs?
Yu kin imajin se dis strɛs kin ɛp bak fɔ protɛkt yu? Yɛs, na tru. Fɔ tɔk am simpul wan, jɔs lɛk aw yu bren no sɔm denja ɔ risk, i kin sɛn ‘alert’ to yu bɔdi ɛn maynd wantɛm wantɛm, we na sayn fɔ rɛdi. Dis na wetin wi kin kɔl mental prɛshɔn ɔ strɛs.
Imajin dis. Yu de krɔs di rod. Wantɛm wantɛm, yu si wan motoka de kam pan yu fast fast rawnd wan bɛnd. Na da tɛm de di ɔmon dɛn we de na yu bɔdi we de mek yu strɛs kin wok. Dɛn ɔmon dɛn ya kin ɛp yu fɔ du sɔntin kwik kwik wan we yu gɛt da denja tɛm de. Dɛn ɔmon dɛn ya we de mek yu strɛs de gi yu ɛkstra ɛnaji, yu kin pe atɛnshɔn mɔ, yu kin ebul fɔ pe atɛnshɔn pan sɔntin, ɛn yu kin spid. Yu yay dɛn kin opin, ɛn dis kin mek yu ebul fɔ si di tin dɛn we de arawnd yu fayn fayn wan. Yu maynd kin de wach mɔ ɛn shap. Yu ful atɛnshɔn de pe atɛnshɔn pan di denja we de kam nia. Yu at de bit fast bikɔs yu nid fɔ sɛn mɔ ɔksijɛn to yu mɔsul dɛn. Di rit we yu de blo kin go ɔp bak. Ɔl dis kin apin bikɔs ɔf di ‘stress alert’ we yu bɔdi de gi yu. Na so yu kin rɔnawe pan da motoka de we de spid, rɔnawe, ɛn rich na say we sef. Dat na inof, nɔto so?
Wae yu rich na say we sef, yu bren de ɔf di ‘stress alert’. yu bכdi de stכp fכ prodyuz dεn `(strεs כmon dεm). We dɛn ɔmon ya stɔp fɔ flɔ, yu bɔdi ɛn maynd kin kam bak to di nɔmal we aw yu nɔ kin strɛs. Yu kin kol yu at. Dɔn yu luk ɔl tu di say dɛn ɛn tek tɛm krɔs di rod.
כda nem fכ dis immediate prεparashכn rεspכns na yu bכdi na di ‘fight-flight-or-freeze response’ . Dis na bikɔs strɛs kin rɛdi yu fɔ ɔl tu fes di prɔblɛm (fayt), rɔnawe pan am (flay), ɔ friz if yu nɔ ebul fɔ du ɛnitin bɔt am. Dis na natura l difεns mεkanism we de εp wi fכ liv.
Aw strɛs go ɛp yu fɔ bia wit wan big, impɔtant tin we go apin?
Imajin se yu fɔ tek pat pan spɔt kɔmpitishɔn na skul, ɔ yu fɔ de na tim, sɔntɛm yu fɔ siŋ siŋ na stej, dans, ɔ gi tɔk bifo klas. Dɛn tin ya nɔ de mek pɔsin in layf de pan denja lɛk we pɔsin jomp kɔmɔt na brij. Bɔt tɛm lɛk dis kin briŋ wi bɔku prɛshɔn, bɔku ‘strɛs’. Yu go dɔn fil di sem we, nɔto so?
insay tεm lεk dis, yu at rεt kin inkrεs bikoz fכ di ``strεs כmon dεm we wi bin dכn tכk bכt.'' Yu kin fil lεk yu an εn yu lεg dεn bigin fכ shek. Yu kin fil lɛk se bɔtaflay de flay rawnd na yu bɛlɛ, ɔ sɔntin we strenj. Sɔntɛnde wi kin kɔl am ‘bɛlɛ pen.'' Bɔt yu nɔ nid fɔ fred ɔ stɔp wetin yu de du jɔs bikɔs yu fil dɛn bɔdi sik ya.
Tray fɔ si dɛn chenj ya we de apin na yu bɔdi as ‘we de mek yu gɛt ɛnaji.’ Dis na signal to yu, ‘Okay, naw get redi, focus, get to wok.’
Tink bɔt am lɛk se yu de se ‘Rɛdi... Sɛt... Go!’. bifo yu bigin fɔ rɔn. Dis na wetin yu bɔdi de tɛl yu.
If yu fil se di prɛshɔn, ɔr strɛs, we yu de fil tumɔs, tray dɛn tin ya:
- Tek dip briz sloslo.
- Dɔn, pul di briz ɔltogɛda.
- Tɛl yusɛf se, "A kin du dis!"
- Put sɔm pan di tin dɛn we yu de fred na kɔna ɛn gɛda yu maynd.
- Imajin se yu tinap tranga wan, yu fut dɛn plant tranga wan na grɔn.
- Tek wan ɔda slo, dip briz ɛn lɛ i kɔmɔt.
- Dɔn, fes da prɔblɛm de di bɛst we aw yu ebul.
As yu bigin fɔ gɛt prɔblɛm dɛn, yu go si se yu strɛs de go dɔŋ smɔl smɔl. Pan ɔl we fɔ gɛt big prɔblɛm dɛn lɛk dis kin mek yu strɛs fɔs, as yu de yus to dɛn, yu kin sabi fɔ dil wit dɛn. Ɛnitɛm, yu strɛs lɛvɛl kin go dɔŋ ɛn yu kin gɛt kɔnfidɛns pan yusɛf.
Aw strɛs kin ɛp yu fɔ rɛdi fayn fayn wan
Lɛ wi se yu gɛt impɔtant ɛgzam, tɛst, ɔ sɔm big ivin we de kam insay sɔm dez. Na nɔmal tin fɔ fil smɔl prɛshɔn ɛn strɛs na tɛm lɛk dat. Infakt, i kin bi gud tin. Aw yu no?
Dis smɔl strɛs de mɛmba yu se, ‘Okay, naw a nid fɔ stɔdi, a nid fɔ rɛdi fɔ dis, a nid fɔ praktis.’ Tink bɔt am, if yu nɔ bin de wɔri, yu go stɔdi tranga wan? Yu go praktis? Sɔntɛm nɔto so, nɔto so? So dis smɔl strɛs tan lɛk smɔl push fɔ yu. We yu rɛdi gud gud wan, di strɛs we yu kin fil we di big de kam kin smɔl. Yu kin fil bɔku pis, yu kin fil se yu shɔ, yu kin fil se ‘A dɔn rɛdi fɔ dis.’
Bɔt na ya bak, sɔntin de we wi nid fɔ ɔndastand. Dat min se wetin kin apin if dis strɛs, ɔ prɛshɔn, tumɔs. If yu fil tumɔs prɛshɔn, fred, ɔ wɔri ivin we yu de tink bɔt ɛgzam, i go ambɔg yu. Dis kayn strɛs we yu de strɛs pasmak kin ivin mek yu nɔ rɛdi fɔ am. Yu kin tink se, ‘O, a nɔ ebul fɔ du dis, i tu at,’ ɛn lɛf fɔ stɔdi ɛn praktis. Dɔn yu nɔ go ebul fɔ du yu bɛst.
If yu de fil fred, wɔri ɔltɛm, ɔ gɛt bɔtaflay na yu bɛlɛ jɔs de tink bɔt sɔntin we de kam, .Mek shɔ se yu tɔk to big pɔsin we yu biliv bɔt dis. I kin bi yu mama, papa, ticha, ɔ ɔda big pɔsin we yu trɔst. Dɛn kin tich yu aw fɔ ridyus dis strɛs. Dɔn yu go ebul fɔ bia wit ɛgzam, tɛst, ɛn ɛni big prɔblɛm na layf izi wan.
Us kayn strɛs wi fɔ tek tɛm wit ɛn pe atɛnshɔn to?
Wi dɔn de tɔk bɔt de kayn strɛs wae kin bɛnifit wi pan sɔm kayn we, ɔr wae go stɔp afta sɔm tɛm. Bɔt sɔm kayn strɛs de we kin mek wi gɛt prɔblɛm dɛn we kin de fɔ lɔng tɛm ɛn i nɔ kin izi fɔ wi fɔ kɔntrol. Wi nid fɔ rili tek tɛm wit dis kayn strɛs.
Fɔ ɛgzampul, dɛn kin buli sɔm pipul dɛn na skul ɔ ɔdasay. Ɔda pipul dɛn kin gɛt siriɔs sik, wund, ɔ siriɔs aksidɛnt we kin afɛkt fɔ lɔng tɛm. Sɔm pikin dɛn kin gɛt mama ɛn papa dɛn we nɔ gɛt wanwɔd ɔ dɛn kin gɛt agyumɛnt ɛn cham-mɔt ɔltɛm na os. We pɔsin we yu lɛk day, wan bad bad tin we apin to am wantɛm wantɛm, ɔ sɔm kayn we we dɛn de trit am bad, dat kin mek bak pɔsin strɛs pasmak ɛn fɔ lɔng tɛm. Sɔm pipul dɛn kin fil se dɛn nɔ sef na di say we dɛn de, ɔ nɔbɔdi nɔ kin gri fɔ tek dɛn. Dɛn kin strɛs bak bikɔs fɛt-fɛt de apin na dɛn famili, na sosayti, ɔ na di nyuspepa.
Di strɛs we dɛn rizin ya kin mek nɔ kin go kwik lɛk di strɛs we kin stɔp afta ɛgzam ɔ kɔmpitishɔn. wetin de apin ya na dat yu bכdi de kכntinyu fכ sekret dεn `(strεs כmon dεm)`, ivin we i lכw. Bikɔs di prɔblɛm kin kɔntinyu, yu kin fil strɛs ɛn pwɛl at bɔku pan di de. Dis kin rili taya fɔ yu pan bɔdi ɛn maynd.
Mɛmba se, e kin tranga fɔ yu fɔ dil wit dis kayn strɛs fɔ lɔng tɛm fɔ yusɛf. Nɔto yu fɔlt.
Fɔ pul dis kayn strɛs, yu rili nid sɔpɔt. Dɔn bak, yu nid ɛp fɔ sɔlv di prɔblɛm we de mek yu gɛt dis strɛs.
If yu de gɛt dis kayn strɛs we nɔ de chenj, we yu nɔ go ebul fɔ bia, di tin we impɔtant pas ɔl na fɔ tɔk bɔt am wit big pɔsin we yu biliv ɛn we yu fil fayn fɔ tɔk to. Dat na di fɔs ɛn impɔtant tin fɔ mek yu fil fri frɔm yu strɛs ɛn fɔ gɛt ɛp fɔ di prɔblɛm we de mek yu strɛs.
Wetin na di impɔtant tin we wi want fɔ kɛr go na os frɔm dis stori? (Mɛsej we dɛn kin tek go na os)
Okay, so a tink se yu naw get gud aidia fo wetin wi don de tok abaut fo so long, ‘stress’. Sɔm impɔtant tin dɛn de we wi fɔ mɛmba frɔm dis stori:
- Stret na nɔmal tin: Wi ɔl kin fil strɛs difrɛn tɛm dɛn na wi layf. Nɔ fil bad bɔt am.
- Nɔto ɔl strɛs bad: Sɔntɛnde, strɛs kin ɛp wi fɔ avɔyd denja, fɔ gɛt big prɔblɛm dɛn, ɛn rɛdi wi bɛtɛ. I tan lɛk ‘alert system’ na wi bɔdi.
- Kwantiti impɔtant: Pan ɔl we smɔl strɛs kin bɛnifit, tumɔs strɛs, mɔ we wi strɛs fɔ lɔng tɛm, kin ambɔg wi bɔdi ɛn maynd.
- Yu fɔ no bɔt strɛs we nɔr de dɔn: If yu de fil strɛs ɔltɛm bikɔs ɔf prɔblɛm (e.g. buli, famili prɔblɛm, sik), nɔr ignore am.
- Nɔ fred fɔ aks fɔ ɛp: If yu de fil se yu strɛs pasmak, nɔ sɔfa yu wan. Mek shɔ se yu tɔk to big pɔsin we yu trɔst (mama ɔ papa, ticha, ɔ big pɔsin we yu trɔst). If nid de, yu kin go to dɔktɔ ɔ advays bak. Mɛmba se nɔto yu wangren de.
So, strɛs na pat pan wi layf. Di impɔtant tin na fɔ lan aw fɔ manej am fayn ɛn aks fɔ ɛp we nid de. Ɛnjɔy di de!
` Mental strɛs, strɛs, tɛnsiɔn, pikin dɛn mental wɛlbɔdi, strɛs mɛnejɛmɛnt, strɛs ɔmon, fɛt-flay-friz
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