Ɛp fɔ bil layf wit pwɛl hat (Major Depressive Disorder - MDD) .

Wae yu de liv wit pwɛl hat, as wi ɔl no, sɔm dez kin izi. Bɔt sɔntɛnde, i nɔ kin izi fɔ ivin grap na bed ɛn du di nɔmal tin dɛn fɔ di de, nɔto so? If yu fil da we de, fɔs, mɛmba se nɔto yu wangren de. Dis stori na fɔ yu. Ilɛksɛf na mɛrɛsin ɔ tritmɛnt we yu dɔktɔ dɔn tɛl yu, i rili impɔtant fɔ stik to am. Bɔt wit da tritmɛnt de, bɔku ɔda tin dɛn de we yu kin du fɔ mek yu layf izi smɔl. Lɛ wi tɔk bɔt dɛn.

Mek tɛm fɔ yusɛf (praktis fɔ kia fɔ yusɛf) .

Dis min se yu fɔ tek smɔl tɛm fɔ di tin dɛn we de mek yu gladi ɛn fil fayn. Na tɛm we dɛn dɔn put ɔltin fɔ yu.

Tink bɔt am, fɔ lisin to siŋ we de mek yu fil fayn, ple wit yu animal pusi ɔ dɔg, spɛn sɔm tɛm na do na di mɔnin san, sɔntɛm fɔ ɛnjɔy yu fav it, bɔt stil gɛt fayn fayn it, ɔ yuz gud tin fɔ kia fɔ yu skin... Smɔl tin dɛn lɛk dis kin mek big difrɛns.

Tɔk to nature smɔl.

Yu bin no se nature kin mɛn yu sol? Infakt, risach we dɛn jɔs dɔn du dɔn sho se we yu jɔs de rawnd tik dɛn ɛn lisin to bɔd dɛn sawnd, dat kin ɛp fɔ mek yu nɔ strɛs ɛn wɔri.

Dis na fayn we fɔ fri yu maynd frɔm bad tin dɛn we nɔ impɔtant fɔ sɔm tɛm. So tek smɔl tɛm ɛvride fɔ waka na di gadin, ɔ jɔs go na do ɛn luk wan lif na tik, ɔ na di skay. Da kwayɛt de go mek yu gɛt pis we yu nɔ go biliv.

Nɔ tray fɔ du ɔltin.

Na nɔmal tin fɔ mek wi layf gɛt mɔ wok pas aw wi kin du. Bɔt we yu de dil wit pwɛl hat, fɔ tray fɔ du am wan tɛm kin mek yu taya mɔ ɛn mɔ.

• Yuz fɔ se ‘nɔ’: Bɔku pan wi nɔ lɛk fɔ se ‘nɔ’. Bɔt if di bɔku wok we yu gɛt fɔ du, yu fɔ yus fɔ se, ‘A nɔ go ebul fɔ du dis rayt naw.’ Natin nɔ bad wit dat.
• Gi yusɛf smɔl tɛm fɔ blo: I nɔ fayn fɔ mek yu maynd fil lɛk se yu de rɔn ɔltɛm. Gi yusɛf tɛm fɔ rilaks ɛn tek briz. I go rili ridyus di strɛs we de na yu maynd.

Nɔ de yu wan, jɔyn ɔda pipul dɛn.

We yu at pwɛl, na kɔmɔn fɔ fil lɛk yu wangren de ɛn yu nɔr want fɔ tɔk to ɛnibɔdi. Ivin if sɔmbɔdi tɔk to yu, yu go fil fɔ avɔyd am.

Bɔt mɛmba se we yu de yu wan ɛn we yu de fa frɔm ɔda pipul dɛn, dat kin mek yu sik wɔs.

So tray fɔ kam togɛda wit yu famili ɛn padi dɛn we yu abop pan as yu ebul. I nɔ nid fɔ de insay pɔsin, bɔt at least gɛt fon kɔl ɔ vidio kɔl. If yu kin jɔyn sɔpɔt grup usay pipul dɛn we de na di sem sityueshɔn lɛk yu, dat na big ɛp. Yu kin aks yu dɔktɔ bɔt dɛn kayn ples dɛn de. If i tan lɛk se dat na big tin, mek am yu abit fɔ go waka fɔ shɔt tɛm ɔ kɔl yu padi wan tɛm insay di wik.

Gɛt di abit fɔ rayt wetin de na yu maynd.

Sɔntɛnde, i nɔ kin izi fɔ tɛl pɔsin wetin de na wi maynd. Yu sɔri, vɛks, pen... Nɔ kip am ɔl bɔtul insay, rayt am pan pepa. Dis na rili kɔnfidɛns ɛn sef we fɔ mek yu no aw yu de fil.. Nɔbɔdi nɔ go jɔj am. Leta, we yu rid da lɛta de, yu go ɔndastand wetin apin, pipul dɛn, ɛn ples dɛn we mek yu fil wan patikyula we. I go ɛp yu fɔ ɔndastand yusɛf bɔku bɔku wan.

Nɔ disayd fɔ du big tin we yu nɔ de fil fayn.

Dis rili impɔtant. We yu de fil bad, ivin fɔ disayd fɔ du smɔl smɔl tin dɛn kin mek yu fil bad. So wet te yu kol bifo yu disayd fɔ du big tin dɛn na yu layf, lɛk fɔ lɛf yu wok, fɔ dɔnawe wit yu padi biznɛs, ɔ fɔ sɛl os. If yu nid fɔ disayd kwik kwik wan, tɔk to pɔsin we sabi yu gud gud wan ɛn we ebul fɔ si ɔl tu di say dɛn na di stori .

Nɔ kip de tink bɔt di sem tin (Rumination) .

Sɔntɛnde, yu kin gɛt di abit fɔ de tink ɔltɛm bɔt di sem bad tin we apin ɔ di tin we yu de tink bɔt na yu ed. Dɛn kɔl dis rumination . Dis kin jɔs mek yu maynd wik.

If yu si se yu de du dat, tray fɔ stɔp am wantɛm wantɛm. Bifo dat, put yu maynd pan ɔda tin, sɔntin we yu go yuz. Fɔ ɛgzampul, grap da tɛm de ɛn wata di gadin, klin yu rum, ɔ kɔl yu padi. Di impɔtant tin ya na fɔ brok di chenj we yu de tink ɛn put yu maynd pan ɔda tin.