Pwɛl hat kin mek yu fil lɛk se yu nɔ ebul fɔ du ɛnitin ɛn yu nɔ ebul fɔ kɔntrol yusɛf. Bɔt tin dɛn de we yu kin du fɔ mek yu fil fayn ɛn ɛp yu fɔ fil fayn. Apat frɔm di tritmɛnt dɛn we yu dɔktɔ de gi yu, if yu put dɛn simpul abit ya insay yu layf, dat go ɛp yu fɔ mek yu layf kam bak. Lɛ wi tek tɛm luk sɔm pan di tin dɛn we yu kin bigin fɔ du tide.
Ɛksesaiz - na big mɛrɛsin fɔ di bɔdi ɛn maynd
Risach dɔn ivin sho se fɔ du bɔdi wok ɔltɛm kin bi fayn we fɔ ɛp pipul dɛn fɔ wɛl frɔm pwɛl hat. I nɔ rili impɔtant us kayn ɛksesaiz yu de du. Jɔs pik sɔntin we yu lɛk ɛn we go mek yu gladi. Ivin jɔs fɔ waka ɛvride go du.
If yu nɔ kin du ɛksɛsayz, bigin smɔl. Smɔl smɔl, yu fɔ spɛn yu tɛm to 30 minit ɛvride. If i pɔsibul, ɛksesaiz wit yu padi ɔ yu fambul. Dis go ɛp yu fɔ kɔntinyu fɔ gɛt maynd fɔ kɔntinyu fɔ du wetin yu want. If yu gɛt prɔblɛm fɔ bigin fɔ du ɛksɛsayz, tɔk to yu dɔktɔ ɛn aks fɔ ɛp fɔ mek yu ebul fɔ du ɛksɛsayz plan we go fayn fɔ yu.
Gɛt sɔm rilif frɔm di san.
Sɔm pipul kin gɛt wan sik wae dɛn kɔl Seasonal Affective Disorder (SAD). Fɔ tɔk am simpul wan, dis na wan kayn pwɛl hat sik. I kin apin insay di fɔl ɛn winta mɔnt, we di san nɔ kin shayn bɛtɛ ɛn di ples kin kol. Bɔku tɛm, i kin go insay di spring ɛn sɔm mɔnt dɛn, we di san kin shayn mɔ. If yu tink se yu gɛt dis sik, aks yu dɔktɔ bɔt layt tritmɛnt. Dɔn bak, jɔs fɔ gɛt smɔl san layt na mɔnin, dat kin ɛp fɔ mek yu fil fayn.
Slip - Gɛt am rayt, insay di rayt amɔnt
Pwɛl hat, ɛn sɔm mɛrɛsin wae dɛn kin yuse fɔ trit am kin afɛkt yu slip. Sɔm pipul dɛn kin slip tumɔs. Ɔda wan dɛn nɔ kin ebul fɔ slip. Dis kin bi wae yu nɔr kin ebul fɔ slip na nɛt ɔr yu kin wek tu ali mɔnin. We yu nɔ slip, dat kin rili afɛkt di we aw yu de fil. So lɛ wi luk di avrej slip we yu nid bay di ej.
| Grup we dɛn ol | Di awa dɛn we dɛn kin se fɔ slip |
|---|---|
| If yu na big pɔsin we dɔn pas 65 ia | 7-8 awa fɔ wok |
| If yu na big pɔsin we nɔ rich 65 ia yet | 7-9 awa fɔ wok |
| If yu na titi | 8-10 awa fɔ wok |
Dɛn abit ya go ɛp yu fɔ slip fayn.
- Wok ɔltɛm: Go slip ɛn wek di sem tɛm ɛvride. Nɔ chenj dis abit ivin na wikɛnd.
- Limit yu de naps: If yu nap na de, limit am to 10-20 minit. If yu slip lɔng pas dat, dat kin mek i nɔ izi fɔ lɛ yu slip na nɛt.
- Nɔ ɛksesaiz bifo yu go slip: Ɛksesaiz insay di de, i fayn fɔ mek yu slip fayn. Bɔt nɔ du ɛksɛsayz insay wan ɛn af awa (90 minit) afta yu go slip. Dis kin mek yu bɔdi wam ɛn yu at rit, we kin mek yu nɔ slip fayn.
- Kɔl yu maynd: Du sɔntin we go mek yu at kol bifo yu go slip. I fayn fɔ rid buk, lisin to myuzik we de mek yu fil fayn, ɔ du sɔm ɛksashɔn dɛn fɔ strɛch saful saful.
- Stay away from alcohol: Nɔ yuz rɔm as tin fɔ ɛp yu fɔ slip. I de jɔs gi yu fridɔm fɔ sɔm tɛm, ɛn i de ambɔg yu slip saykl ɛn ridyus di kwaliti fɔ yu slip.
- Nɔ de fa frɔm skrin dɛn na di bedrum: Nɔ wach TV, kɔmpyuta skrin, ɛn fon skrin we yu sidɔm na bed. Stɔp fɔ yuz dɛn tin ya fɔ lɛk wan awa bifo yu go slip.
Di impɔtant tin we i min fɔ it tin dɛn we balans
Mɛmba se nɔr spɛshal "majik" it ɔr it nɔr de wae kin mɛn ɔr nɔr gɛt pwɛl hat sik.
Bɔt if yu it di rayt tin , dat go mek yu bɔdi gɛt di tin dɛn we i nid ɛn ɛp yu fɔ gɛt wɛlbɔdi ɛn gɛt trɛnk. Nɔ go pan fad it dɛn we de stɔp fɔ it tin dɛn wantɛm wantɛm. Bifo dat, pe atɛnshɔn pan dɛn men tin ya:
- Yu fɔ mɛmba di sayz dɛn we yu de it ɛn di kalori dɛn we yu gɛt.
- Ad frut, vɛjitebul, ɔl gren, slim prɔtin, ɛn dairy we nɔ gɛt bɔku fat ɔ we nɔ gɛt fat to yu it.
- Limit it dɛn we gɛt bɔku fat ɛn shuga.
Mek tɛm fɔ di tin dɛn we yu lɛk.
We yu de wɛl frɔm pwɛl hat, yu nɔr kin fil fɔ go na do ɛn ɛnjɔy yusɛf ɔr gladi. Dat na nɔmal tin. Bɔt yu nid fɔ push yusɛf smɔl. Mek tɛm bak fɔ di tin dɛn we yu bin de ɛnjɔy trade. Go it wit yu padi dɛn, pik wan ol tin we yu lɛk fɔ du, ɔ plan fɔ lan nyu tin.
Brek big wok dɛn to smɔl smɔl pat dɛn.
If yu de fil se yu gɛt bɔku wok ɔ prɔjek, brok am to smɔl smɔl pat dɛn we yu kin du ɔl di de. Imajin se yu gɛt big ripɔt fɔ rayt. Sɛt smɔl gol dɛn lɛk, "Tide a go du risach bɔt di infɔmeshɔn we a nid fɔ dis," ɔ "Tumara a go rayt di fɔs pej." Da we de, i go izi fɔ mek yu ebul fɔ du sɔntin, ɛn yu go fil se yu dɔn du sɔntin we yu dɔn ivin du smɔl gol ɛvride.
We dɛn fɔ ridyus di strɛs
Stret kin mek pwɛl hat wɔs. Ɛksesaiz ɛn gud slip na tu pan di bɛst we fɔ mek yu nɔ strɛs. Apat frɔm dat, yu kin tray fɔ du tin dɛn we yu kin du fɔ tink gud wan lɛk fɔ tink gud wan ɛn yoga, we kin ɛp yu fɔ pe atɛnshɔn pan di tɛm we yu de naw.
Na sɔm ɔda we dɛn fɔ ridyus strɛs:
- Tek dip briz we yu de blo sloslo.
- Tɛl yu bɛst padi ɔ yu fambul mɛmba wetin de na yu maynd.
- Volontia wit grup we de du soshal savis we yu intres.
- Join wan grup we de sɔpɔt diprɛshɔn. Yu kin mit ɔda pipul dɛm wae de go tru di sem tin lɛk yu ɛn sheb yu ɛkspiriɛns dɛm.
Stay away frɔm rɔm ɛn drɔgs kpatakpata.
Rɔm ɛn drɔgs kin mek pɔrsin gɛt pwɛl hat ɛn mek i wɔs. Infakt, bɔku tɛm, fɔ yuz drɔgs ɛn fɔ gɛt pwɛl hat kin go togɛda. Alkol ɛn drɔgs kin mek bak yu antidipreshan nɔr de woke fayn. If yu gɛt prɔblɛm wit aw yu de yuz sɔm tin dɛn, i impɔtant fɔ mek yu ɛp yu . Yu nɔr kin ebul fɔ wɛl frɔm pwɛl hat if yu gɛt de prɔblɛm. Tɔk to yu dɔktɔ bɔt dis.
Yu fɔ no bɔt ɔda tritmɛnt dɛn, bɔt na wit dɔktɔ advays nɔmɔ.
Nɔ yuz ɛni ɔyl ɔ sɔpɔtmɛnt if yu nɔ go to dɔktɔ. No strɔng pruf nɔr de fɔ se dɛn kin woke fayn lɛk mɛrɛsin fɔ pwɛl hat. Sɔm pan dɛn kin gɛt siriɔs sayd ɛfɛkt ɛn dɛn kin miks wit ɔda mɛrɛsin dɛn we yu de tek. Nɔ tink se sɔntin sef jɔs bikɔs na natura.
Bɔt ɔda tritmɛnt dɛn de we nɔ bad fɔ tray, ilɛksɛf dɛn nɔ pruv am, lɛk fɔ rilaks, fɔ tink gud wan, fɔ masaj, ɔ fɔ akupankcha. I impɔtant fɔ tɔk to yu dɔktɔ bifo yu tray ɛni wan pan dɛn tin ya.
I rili impɔtant: If ɛni tɛm yu pwɛl hat kin kam tranga ɛn yu kin tink bɔt fɔ du bad to yusɛf, duya go to pɔrsin wae sabi yu fɔ ɛp yu kwik kwik wan . Go na di ɔspitul Imejɛnsi Dipatmɛnt (ETU) we de nia yu ɔ tɛl yu dɔktɔ wantɛm wantɛm.
Mɛsej we dɛn kin kɛr go na os
- Pwɛl hat nɔto yu fɔlt. Na mεdikal kכndyushכn wae dεn kin mεnεj wit tritmεnt.
- Apat frɔm di tritmɛnt we yu de gi yu, we yu de du ɛksɛsayz smɔl ɛvride, it fayn fayn it, ɛn slip fayn, dat go mek yu gɛt bɔku trɛnk.
- Smɔl smɔl yus to ol tin dɛn we yu lɛk fɔ du ɛn padi dɛn we bin de mek yu gladi. Brek big wok dɛn to smɔl smɔl wok dɛn.
- Praktis tin dɛn lɛk fɔ tink gud wan ɛn fɔ blo dip fɔ mek yu nɔ strɛs.
- Stay away frɔm rɔm ɛn drɔgs kpatakpata. Dɛn kin jɔs mek di tin wɔs.
- If yu want fɔ gɛt ɔda tritmɛnt dɛn, mek shɔ se yu tɔk to yu dɔktɔ bifo yu disayd fɔ du sɔntin.
- Mɛmba se nɔto yu wangren de. Nɔ ɛva fred fɔ aks fɔ ɛp.
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