Di fon we de na yu an, di kol ol taim, imel, WhatsApp mesej... Ofis dedlayn, di wok we pesin we dem faya de du, di fred we yu de fred se yu go los yu wok... Wit ol dis, bifo yu ivin rialize am, yu bodi de hunch ova and awa de pas we yu no get op fo yu chia, no bi so?
Yu nid tɛm fɔ rilaks. Bɔt udat mɛmba dat? Udat gɛt tɛm fɔ dat? Yu gɛt tɛm! Na shɔt tɛm nɔmɔ i kin tek, lɛk fayv minit.
Smɔl tɛknik we de mek di maynd fil fayn wantɛm wantɛm
If yu de strɛs ɔltɛm, i rili impɔtant fɔ adrɛs ɔl tu di tin dɛn we kin mek yu strɛs ɛn di tin dɛn we kin apin to yu.
Wan bigman we nem Ɛbɛt Bɛnsin bin tɔk se di tin we difrɛn frɔm di we aw wi bɔdi de strɛs na di we aw wi de rilaks. Dɛn kɔl dat di ``Rilaxation Response.'' We yu fil se yu de blo kwik ɛn yu mɔsul dɛn tayt, i kin se yu fɔ du sɔntin lɛk smɔl mantra meditashɔn .
I se: “Tu tin dɛn de fɔ mɛmba na ya.” "Di fɔs wan na se fɔ ripit na di ki. Di sɛkɔn wan na se we ɔda tin dɛn kam na yu maynd (ɛn dɛn go kam), yu nɔ fɔ pe atɛnshɔn pan dɛn tin dɛn de, bɔt jɔs lɛ dɛn flot go."
Na dis na wetin yu nid fɔ du:
Sidɔm na chia nia yu tebul ɛn lɔk yu yay. Rilaks di mɔsul dɛn na yu bɔdi bay wilful. Tek dip briz insay As yu de blo, na yu maynd tɔk wan wɔd we gɛt minin to yu. Fɔ sɔm, dis wɔd kin bi "lɔv." Fɔ Katolik, i kin bi "Oli Meri, we ful-ɔp wit gudnɛs..." Fɔ Budist, i kin bi "Mek Buddha blɛs yu" ɔ "Mek di Tri Grɛs blɛs yu." Dat na to yu.
Briz ɛn tɔk di wɔd na yu maynd as yu de blo. We ɔda tin dɛn kam na yu maynd, jɔs lɛf dɛn fɔ go. Du dis fɔ tri to 4 minit. Dɔn opin yu yay ɛn go bak to yu wok. Fɔ mek yu go fil fri ɔl di de, Dɔktɔ Bɛnsin se yu fɔ du dis fɔ lɛk 10 minit bifo yu it brɛf. Dɔn, if yu fil strɛs wantɛm wantɛm insay di de, yu kin yuz dis we fɔ gɛt fridɔm wantɛm wantɛm.
Kwik fix frɔm ɛksesaiz
Ɔda we de fɔ pul dis stiffness na di bɔdi. Dat min se fɔ mek yu bɔdi tray smɔl mɔ! Tink, rɔn go ɔp wan stej na di ɔfis. Ɔ go dɔŋ na grɔn ɛn du lɛk 10 push-ap dɛn. We yu mek yu bɔdi tray smɔl dis we bay wilful, di sem rod dɛn we de wok we yu de strɛs na di bren ɛn di nervɔs sistɛm de wok. Dɔn di bɔdi kin tink se naw na di tɛm fɔ rɛst (fɔ wɛl). Dis go mek di bɔdi nɔ stif.
Fɔ tɔk am simpul wan, wetin kin apin na ya na dat, we yu tray smɔl fɔ mek yu bɔdi, yu kin trik di bɔdi ɛn mek i nɔ stif.
Wan ɔda we we rili yusful na fɔ tɛns ɛn afta dat yu rilaks grup dɛn pan di mɔsul dɛn na di bɔdi.
- Fɔs, tɛns yu fes mɔsul dɛn fɔ lɛk 5 sɛkɔn, dɔn rilaks dɛn.
- Di nɛks tin na di nɛk ɛn di sholda dɛn.
- Du dis ɔlsay te to yu leg dɛn.
- We yu shek yu an ɛn yu fut tranga wan, lɛk aw dɛn de wata dɔg, dat kin mek bak yu fil fri kwik kwik wan.
Teknik dɛn fɔ brith dip dip wan
If yu vɛks bɔt di de we yu fɔ blo ɔ sɔntin we pɔsin tɔk, i go mɔs bi se yu go blo kwik ɛn i nɔ go shayn. Di impɔtant tin ya na fɔ pul ɔl di ol briz kɔmɔt na di bɔt ɔf yu lɔng.
Dɛn kin du dis lɛk dis:
We yu de blo, push yu bɛlɛ fɔ go bifo , nɔto yu chɛst. Dɔn, te yu fil so tayt dat yu nɔ ebul fɔ blo, swɛt ɔl di briz kɔmɔt. Push yu bɛlɛ fɔ go bifo bak ɛn blo insay Tray am wan tɛm!
We yu de blo dip dip wan wit yu yay ɛksesaiz, dat kin mek yu fil fayn bak. (Tek dip briz we yu de rol yu yay ɔp, dɔŋ, rayt, ɛn lɛft).
"Ivin tin dɛm we wi tink se wi nɔ go ebul fɔ kɔntrol, tin dɛm we de apin ɔtomɛtik, wi kin rili kɔntrol. Fɔ ɛgzampul, fɔ slo wi at rit." a no wan kes we wan uman na di ospitul in imejensi rum (ETU) bin konekt to wan monita bikohs in hat bit iregul (arrhythmia). We in yɔŋ gyal pikin we bin de luk am wit fred si am, i kɔmand in at fɔ "Him... Sir...". I sɔprayz fɔ no se di monita sho wantɛm wantɛm se in at rit de slo. Pipul dɛn kin kɔntrol dɛn bɔdi pas aw dɛn kin tink.
| Mɛtɔd fɔ rilif wantɛm wantɛm | Aw fɔ du am? |
|---|---|
| Mantra Meditashɔn | Klos yu yay ɛn na yu maynd tɔk wan wɔd we de briŋ pis na yu maynd (e.g., "Mek di blɛsin dɛm fɔ di Buddha de pan yu") as yu de blo. Du dis fɔ 3-4 minit. |
| Dip Dip Briz | Briz wit yu bɛlɛ we de kam bifo instead fɔ yu chɛst. Put yu briz te yu lɔng dɛn ɛmti. |
| Progresiv Mɔsul Rilaks | Tɛns ɛni mɔsul grup lɛk yu fes, nɛk, ɛn sholda fɔ 5 sɛkɔn ɛn afta dat, rilaks. |
| Ɔda we aw yu de blo na di nos | Klos di rayt nos εn brith insay tru di lεft fכ kכnt 4. Hol fכ 16. Exhale tru di rayt fכ kכnt 8. Du di sem tin fכ di כda say. |
Wi go chenj di tin we mek wi de mɔna wi?
I nɔ go du fɔ jɔs pul strɛs na yu bɔdi. I bɛtɛ fɔ adrɛs di rut kɔz. Wetin wi kin du we wi fil fred ɔ vɛks na fɔ tink se da filin de na di prɔblɛm ɛn fɛt am.
Bifo dat, chalenj da filin de ɛn aks am tri kwɛstyɔn dɛn:
1. Mi ansa fayn?
2. Wetin a de du nau (we a de veks, trowe tins fo floor, bang mai han fo di wol) yusful?
3. Dis de mek a fil fayn?
Wit dis aprɔch, da filin de kin deaktiv ɛn i kin chenj.
Wan ɔda we na fɔ stɔp we yu fil strɛs ɛn kɔmplit dis sɛntɛns: "A gladi se a nɔto ___________."
Imajin se yu dɔn stɔp na trafik. Yu kin tink se, "A gladi se nɔto mi bin de pan di aksidɛnt." We dɛn gi yu ɛkstra wok, yu kin gladi fɔ tɔk se, “A nɔ gɛt wok.”
Ɔda we dɛn de fɔ chenj di tin we de apin. Tin dɛn lɛk fɔ tɔk to yu bɔs ɛn fɔ sheb di wok, fɔ tek di vaykashun we yu gɛt rayt fɔ gɛt, fɔ sɛt rizin fɔ di awa dɛn we yu fɔ wok. Tɔn di vɔlyum na yu fon. Stɔp fɔ mek ɔda tin dɛn we de arawnd yu de ambɔg yu.
Ɔ, jɔs smayl.- If yu want ɔ yu nɔ want. Masta sabi pipul dɛn se: “Wi kin ful wi bɔdi fayn fayn wan.” "Di bren de intaprit di muvmεnt fכ di fes mכsul dεm we yu de smayl as filin fכ gladi."
Mɛmba se, ivin if dɛn we ya de mek yu fil fayn kwik kwik wan, if yu gɛt siriɔs strɛs ɔ wɔri fɔ lɔng tɛm, i go fayn fɔ mek yu tɔk to yu dɔktɔ bɔt dat.
Mɛsej we dɛn kin kɛr go na os
- We yu fil strɛs, lɔk yu yay fɔ 3-4 minit ɛn tɔk wan wɔd we go mek yu fil kol we yu de blo.
- We yu de blo dip, mek shɔ se yu bɛlɛ kam bifo, nɔto yu chɛst. Dis go mek yu lɔng dɛn gɛt maksimal ɔksijɛn.
- Rilaks yu bɔdi fɔ smɔl tɛm, klaym wan stej, du sɔm push-ap, ɔ jɔs shek yu an ɛn yu leg.
- We yu fil vɛks ɔ fred, chalenj am. Aks yusɛf, "Dis riakshɔn fayn? I ɛp?"
- Fos yusɛf fɔ smayl, ivin fɔ natin. Yu bren go aksept am as gladi-at.
- Dɛn tin ya na tin dɛn we dɛn kin sɔlv kwik kwik wan. Mek shɔ se yu tɔk to dɔktɔ bɔt ɛni prɛshɔn we de kɔntinyu.
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