Sɔntɛnde, yu kin fil se yu gɛt trɛnk ɛn gladi at? Bɔt di nɛks de yu fil lɛk se yu nɔ ebul fɔ ivin grap na bed, yu fil lɛk se ɔltin dɔn go, ɛn di wɔl dak? If yu na pɔrsin wae de liv wit pwɛl hat, ɔr wae wi kin kɔl na mɛrɛsin `Major Depressive Disorder (MDD),` den dis ɛkspiriɛns go mɔs bi yu rili sabi. I tan lɛk se yu de rayd rɔla kɔsta. Wan de yu de ay, ɛn di nɛks de yu de dɔŋ. Fɔ ɔndastand dis na di fɔs ɛn impɔtant tin fɔ du fɔ manej dis joyn.
Pwɛl hat (MDD) nɔto fɔ jɔs fil bad.
Fɔs, lɛ wi mek dis stret. Pwɛl hat nɔr min fɔ jɔs fil sɔri ɔr wik. Na rial sik we pɔsin kin gɛt . Jɔs lɛk dayabitis ɔ ay blɔd prɛshɔn. I kin afɛkt di we aw yu de fil, di we aw yu de tink, yu bɔdi, ɛn di we aw yu de biev.
Tink bɔt am, we di balans pan sɔm kemikal dɛn (nyurotransmita) na yu bren chenj, di we aw yu de fil ɛn ivin tink kin chenj. So dis nɔto sɔntin we dɛn kin jɔs dismis as "if yu mek yu maynd, i nɔ bad." Di rayt tritmɛnt ɛn advays impɔtant fɔ dis.
Di tin we impɔtant pas ɔl na dat, dis nɔto yu fɔlt. Yu nɔ bin pik dis sityueshɔn. So nɔ fɔ blem yusɛf ilɛk wetin apin.
Ups and downs na normal tin fo dis joyn, mek wi pripia fo am.
Fɔ wɛl frɔm pwɛl hat nɔto stret rod. I tan lɛk wan bɔl we tan lɛk yarn. De dɛn go de we yu go rili fil fayn. Dɛn de dɛn de, yu go fil se yu gɛt trɛnk fɔ du wok, tɔk to yu padi dɛn, ɛn du ɛnitin we yu lɛk. Bɔt di nɛks de, yu kin fɔdɔm rayt bak insay di sem ol daknɛs.
Wi de kol dis wan ‘setback’. Na dis kin mek bɔku pipul dɛn at pwɛl. Yu kin tink se, "O, a bin de du so gud, bɔt a dɔn kam bak usay a bin de bifo. A nɔ go ɛva ebul fɔ bɛtɛ."
Bɔt nɔto dat na di tru. Dɛn tin ya wae kin mɛk pɔrsin nɔr de fil fayn na pat pan de sik wae dɛn kɔl pwɛl hat. I nɔ min se dɛn dɔn win yu. I jɔs min se yu stil de fɛt dis fɛt. Di impɔtant tin na, we yu gɛt set bak lɛk dis, nɔ panik, ɛn tink se, "Okay, na so dis sik de. A go kam bak pan mi fut smɔl smɔl." Tɔk to yu dɔktɔ bɔt dis. I kin ebul fɔ chenj di doz fɔ yu mɛrɛsin ɔ gi yu ɔda advays.
| Wan Gud De | Wan De we I nɔ izi fɔ du |
|---|---|
| We a wek na mɔnin, a kin fil fayn ɛn gɛt trɛnk. | A nɔ ivin fil fɔ kɔmɔt na bed. Mi wan ol bɔdi de fil ebi lɛk ston. |
| A kin fil fɔ du tin dɛn we a lɛk (e.g. fɔ rid buk, lisin to siŋ). | A nɔ gɛt ɛni intres fɔ du ivin di tin dɛn we a bin de ɛnjɔy fɔ du trade. |
| Yu kin chat ɛn kɔnɛkt wit yu fambul ɛn padi dɛn. | A kin fil lɛk se a de mi wan, we a de fa frɔm ɔlman. |
| A gɛt smɔl op fɔ tumara bambay. | Disapɔynt tin dɛm lɛk "I nɔ go ɛva bɛtɛ" ɛn "A nɔ gɛt yus" kin kam na mi maynd. |
Di trap fɔ di we aw pipul dɛn de tink bad
Wan ɔda tin we denja bɔt pwɛl hat na dat i kin chenj di we aw wi de tink. We wi de liv wit pwɛl hat fɔ lɔng tɛm, bad bad tin kin kam na wi maynd. Dɛn tin ya tan lɛk dip rut dɛn na rod. Wi maynd kin yus fɔ go dɔŋ da rod de ɔltɛm.
Yusɛf gɛt tin dɛn lɛk dis?
- Si evritin fo blak o wait: "A no fit get mai wok don tide, so a bi komplit fail." I kin rili gɛt grey eria, midul grɔn, nɔto so?
- Fɔ disayd ɔltin pan wan tin we apin: Fɔ tink se, "Dis na wetin kin apin to mi ɔltɛm. Natin nɔ kin ɛva go rayt" jɔs lɛk aw wan tin kin rɔng.
- Nɔ fɔ tek gud tin dɛn na kɔna: Ilɛksɛf gud tin apin to yu, yu nɔ kin ɛnjɔy am bikɔs yu tink se, “I jɔs apin.”
- Fɔ blem yusɛf: Fɔ tink se "na ɔl mi fɔlt," ivin fɔ sɔntin we pɔsin nɔ ebul fɔ kɔntrol.
Di fɔs tin we yu fɔ du na fɔ no dɛn we ya fɔ tink. Neks, yu nid fɔ chalenj dɛn. Aks yusɛf, "Na di we aw a de tink? Nɔto ɔda we de fɔ si dis?" Kɔnsul, mɔ di Kɔgnitiv Biɛvhɔral Tɛrapi (CBT), kin rili ɛp fɔ dis. Aks yu dɔktɔ bɔt dis.
Krio yu ‘Safety Plan’.
Fɔ go tru dis rola kɔsta rayd, wi nid fɔ gɛt plan. If yu tink bifo tɛm bɔt wetin fɔ du we tranga de kam, dat kin mek big difrɛns.
1. No bɔt yu sɔpɔt grup: Udat yu kin tɔk to we yu de fil bad? I kin bi yu bɛst padi, yu fambul, ɔ yu man ɔ yu wɛf. Ɛn, na di ɔp pat pan dis list, yu dɔktɔ fɔ de.
2. Mek ‘first aid kit’: Dis no bi rili kit. Na wan list fɔ smɔl smɔl tin dɛn we yu kin du we yu fil bad. Fɔ ɛgzampul:
- Lisin to sɔm pan mi fav siŋ dɛn.
- Go na do na di yad fɔ 10 minit ɛn waka.
- Fɔ spɛn sɔm tɛm wit animal we yu lɛk.
- Du ɛksesaiz fɔ blo fɔ ɛp yu fɔ mek yu at kol.
- Fɔ kɔl pɔsin we yu trɔst.
3. No wetin kin mek yu fil bad: Fɛn ɔda tin dɛn we kin mek yu fil bad. Yu nɔ go ebul fɔ avɔyd dɛn ɔl, bɔt we yu no bɔt dɛn, yu go rɛdi fɔ dil wit dɛn.
4. Fɔ fala yu dɔktɔ in instrɔkshɔn dɛn gud gud wan: If dɔktɔ dɔn gi yu mɛrɛsin, i rili impɔtant fɔ tek am di rayt tɛm ɛn di rayt doz. Ivin if yu fil fayn smɔl, nɔ stɔp fɔ tek di mɛrɛsin we yu nɔ tɔk to yu dɔktɔ. If yu du dat, dat kin mek yu sik dɛn wɔs bak.
Dis nɔto waka we yu fɔ go tru yu wan. We yu aks fɔ ɛp, dat min se yu gɛt trɛnk, nɔto wikɛd. Prɔfɛshɔnal dɛn de we kin ɛp yu ɛn pipul dɛn we lɛk yu.
Mɛsej we dɛn kin kɛr go na os
- Pwɛl hat (MDD) nɔto wikɛd tin, na rial mɛrɛsin wae nid tritmɛnt.
- Di joyn fɔ mek pɔsin wɛl nɔto stret layn. Na nɔmal tin fɔ gɛt gud de, bad de, ɛn tin dɛn we nɔ kin izi fɔ du.
- Nɔ blem yusɛf. Bi gud to yusɛf pan dis waka. Na fɔ peshɛnt.
- Krio yu yon ‘sɔpɔt plan’. Nɔ fred fɔ aks fɔ ɛp we tin tranga.
- Fɔ fala yu dɔktɔ in instrɔkshɔn ɛn tritmɛnt we dɛn gi yu (mɛrɛsin ɛn advays) ɔltɛm. Nɔ stɔp fɔ tek ɛni mɛrɛsin we yu nɔ go to yu dɔktɔ.
- Nɔ giv ɔp fɔ op. If yu gɛt di rayt tritmɛnt ɛn sɔpɔt, yu kin bigin fɔ fil fayn bak.
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