Sɔntɛm yu dɔn de tek mɛrɛsin fɔ pwɛl hat fɔ sɔm tɛm. Yu kin de tek yu mɛrɛsin di rayt tɛm ɛn atɛnd di say dɛn we dɛn kin gi advays. Bɔt sɔntɛnde yu kin fil lɛk se "natin nɔ de ɛp mi." Dis na wetin wi kin kɔl tritmɛnt-resistant depression. Na nɔmal tin fɔ fil se yu at pwɛl, yu at pwɛl, ɛn yu nɔ ebul fɔ du ɛnitin lɛk dis. Bɔt nɔ giv ɔp fɔ gɛt op. Apat frɔm di tritmɛnt, bɔku tin dɛn de we yu kin du fɔ yusɛf. Dɛn tin ya kin ɛp yu fɔ gɛt wɛl bɔdi.
Yu go tek kɔntrol bak pan yu layf?
Wae yu de liv wit pwɛl hat, mɔr lɛk if yu nɔr de go woke ɔr skul, yu nɔr kin ivin notis de de ɛn wik wae de pas. Dis kayn we aw yu de fil fɔ chaos, we nɔ gɛt ɔda tin dɛn na yu layf, na wan pan di big tin dɛn we de ambɔg yu fɔ mek yu wɛl.
Mek yu gɛt wan tin we yu fɔ du ɛvride.
Imajin aw yu nɔ go ebul fɔ du natin if yu wek na mɔnin ɛn yu nɔ no wetin fɔ du fɔ di de. Dis kin mek ɛnibɔdi fil bad, nɔto jɔs pɔsin we gɛt pwɛl at.
So di fɔs tin we yu nid fɔ du na fɔ mek smɔl plan fɔ yu de . Yu nɔ nid fɔ plan ɛvri minit. Bɔt, at ɔl sɛt tɛm fɔ wek, tɛm fɔ go slip, ɛn sɔm tɛm fɔ it. Dɔn yu kin ad tin dɛn lɛk fɔ du ɛksɛsayz ɛn fɔ mit yu padi to dat.
Sɛt smɔl gol dɛn.
Dis kin go bak wit fɔ mek dɛn mek wan rutin. Fɔ mek wi fil gladi fɔ wi layf, wi nid fɔ fil lɛk se, “A dɔn du sɔntin tide.”
So, sɛt sɔm smɔl gol dɛn fɔ di de, fɔ di wik, we yu go rili ebul fɔ du . If yu gɛt big wok, sheb am to pat dɛn ɛn du am smɔl smɔl. Dɔn yu go tink to yusɛf se, "Yɛs, a kin du tin dɛn bak."
Put yusɛf pan sɔntin.
Sɔm pipul dɛn kin gɛt fɔ lɛf fɔ wok ɔ skul bikɔs dɛn gɛt pwɛl hat. Bɔt de prɔblɛm na dat, fɔ jɔs sidɔm ɛn nɔr de du natin nɔr fayn fɔ pɔrsin wae gɛt pwɛl hat sik.
So, ivin if yu nɔ gɛt wok, fɛn nyu we fɔ spɛn yu tɛm ɛn kɔntinyu fɔ gɛt kɔnekshɔn wit di sosayti. Sɔntɛm yu kin tek pat-taym wok we nɔ gɛt bɛtɛ wok. Ɔ put yusɛf pan di wok we yu de du fɔ volontia. If yu ɛp ɔda pipul dɛn, dat kin mek yu layf gɛt nyu minin.
Mek wi tek kia of yu bodi tu.
Mental wɛlbɔdi impɔtant jɔs lɛk aw bɔdi wɛlbɔdi impɔtant. Dɛn tu tin ya gɛt wanwɔd. We yu de kia fɔ yu bɔdi fayn fayn wan, dat kin fayn bak fɔ yu maynd.
| Eria | Sɔgzhɛshɔn dɛn |
|---|---|
| Di Aktiviti we Yu De Du fɔ Du Tin | Risach dɔn sho se ɛksesaiz kin mek yu fil fayn. Start wit shɔt waka ɛvride. Smɔl smɔl, wok fɔ yu fɔ du ɛksɛsayz mɔ dez insay di wik. |
| Wan it we gɛt wɛlbɔdi | Pan ɔl we nɔr patikyula it nɔr de fɔ pwɛl hat, i impɔtant fɔ it tin wae gɛt balans. It mɔ frut ɛn vɛjitebul dɛn. Ridyus it dɛn we gɛt bɔku ɔyl ɛn shuga. |
| Gud Slip | Wae pɔrsin nɔr de slip fayn na wan sayn wae de sho se pɔrsin gɛt pwɛl hat. Gɛt di abit fɔ go slip ɛn wek di sem tɛm ɛvride. Mek yu bedrum bi ples we kol. |
| Alkol ɛn Sɔbstans dɛn | Pan ɔl we dɛn tin ya kin tan lɛk se dɛn kin fil fɔ sɔm tɛm, dɛn kin rili mek di pwɛl hat sik wɔs as tɛm de go. Dɛn kin ambɔg bak di we aw di mɛrɛsin dɛn kin wok. If yu tink se yu gɛt prɔblɛm, go to dɔktɔ. |
| Sɔplɛnt dɛn | Sɔm risach dɔn sho se sɔpɔtmɛnt lɛk omega-3 fat asid ɛn fɔlik asid, we de insay fish ɔyl, kin ɛp. Bɔt tɔk to yu dɔktɔ bifo yu yuz ɛnitin. |
Tink bɔt Layt Tɛrapi
Fɔ sɔm pipul dɛm, mɔr lɛk insay di winta mɔnt, pwɛl hat kin wɔs wae di san nɔr de kam dɔŋ. Tɔk to yu dɔktɔ bɔt layt tritmɛnt, we de yuz spɛshal lamp we de gi atifishal san layt.
Wi go chenj di we aw wi de tink smɔl?
We wi at pwɛl, wi kin si di wɔl ɛn wisɛf bad bad wan. Wi de si di wɔs tin nɔmɔ pan ɔltin. Fɔ chenj dis we aw pɔsin de tink nɔ izi, bɔt i nɔ pɔsibul.
Stɔp fɔ tink bɔt ɔltin we nɔ fayn.
Di fɔs tin we yu fɔ du na fɔ no wetin yu de tink bɔt . Kech bad tin we yu tink bɔt jɔs lɛk aw i kam. Bifo yu jomp to di wɔs tin we yu go ebul fɔ tɔk, aks yusɛf se, "Nɔto bɛtɛ we de fɔ du dis?"
Ivin if yu nɔ fil ‘gladi’, tray fɔ gladi.
Padi ɛn fambul dɛn kin tɛl yu fɔ "gladi, ɛnjɔy yusɛf." Bɔt di prɔblɛm na dat, yu nɔ de fil gladi fɔ ɛnitin. Wit pwɛl hat, wi kin stɔp fɔ du di tin dɛn we wi bin de ɛnjɔy trade.
So, bigin fɔ du di tin dɛn we yu bin de ɛnjɔy trade, ilɛksɛf yu nɔ de fil gladi naw . As tɛm de go, we yu du dɛn tin dɛn de, smɔl smɔl yu go gɛt di gladi at we yu bin dɔn lɔs.
Kɔnekt wit ɔda pipul dɛn.
Pwɛl hat na sik wae de mek wi fil lɛk se wi nɔr de nia ɔda pipul dɛm. Sɔntɛm yu bin de fa frɔm yu padi ɛn fambul dɛn. Bɔt yu nid dɛn ɛp fɔ mek yu ebul fɔ bia wit dis. Pan ɔl we i at, tray fɔ kɔnɛkt bak wit di pipul dɛn we yu lɛk . Sɔntɛm fɔ tɔk bɔt ɔda tin pas pwɛl hat kin mek yu fil fayn.
De tin wae impɔtant pas ɔl na dat, pwɛl hat nɔto yu fɔlt. I nɔto sɔntin we yu mek bay wilful. So nɔ ɛva blem yusɛf fɔ dat.
Dɛn chenj ya na yu layf na jɔs we fɔ ɛp yusɛf, apat frɔm di tritmɛnt we yu de gi yu. Dɛn nɔ de ɛva tek di tritmɛnt we yu dɔktɔ de gi yu. Dɛn na jɔs ɔda tin fɔ ɛp yu along yu tritmɛnt joyn. If wan tin nɔ wok, tray fɔ du ɔda tin.
Di tin we impɔtant pas ɔl na fɔ nɔ giv ɔp pan tritmɛnt. Nɔ mek yu dɔktɔ giv ɔp pan yu bak. If i nɔ gɛt ɛni ɔda tritmɛnt, aks fɔ mek dɛn sɛn am to spɛshal pɔsin. Bikɔs tritmɛnt de fɔ tru we de wok fɔ ɔlman, sɔmsay.
Mɛsej we dɛn kin kɛr go na os
- Pwɛl hat sik wae nɔr de ansa to tritmɛnt nɔto yu fɔlt. Na rial sik. So nɔ blem yusɛf.
- Along wit mεdikal tritmεnt, sכm sכm chenj dεm na yu layf stεyl (εksεsayz, gud it, slip) kin bכku bכku wan bכst de hεl prכsεs.
- Nɔ tray fɔ mek big chenj dɛn wan tɛm. Start wit rili smɔl smɔl step dɛn. Dɛn smɔl smɔl win dɛn de go gi yu trɛnk fɔ du mɔ.
- Nɔto yu wan de. Tɔk to yu dɔktɔ, yu fambul, ɛn yu padi dɛn we yu kin abop pan. We yu jɔyn sɔpɔt grup, dat kin ɛp yu bak.
- Nɔ ɛva giv ɔp op. Kɔntinyu fɔ tray te yu fɛn tritmɛnt ɛn layf we go wok fɔ yu.
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