Laif nɔ kin fayn ɔltɛm, nɔto so? Sɔntɛnde, wi kin gɛt prɔblɛm dɛn, prɔblɛm dɛn, ɛn tin dɛn we wi nɔ kin ivin tink bɔt. Tink bɔt am, sɔntɛm yu lɔs di wok we yu bin dɔn de du fayn fayn wan. Ɔ pɔsin we yu rili abop pan kin mek yu fil bad. Sɔntɛm yu kin sik ɛn sɔfa wit wan sik we yu nɔ go ebul fɔ imajin ɛn dɔn yu layf. Sɔmtɛm lɛk dis, sɔm pipul dɛn kin fɔdɔm kwik kwik wan ɛn dɛn kin gɛt bɔku prɔblɛm wit dɛn maynd. Bɔt ɔda wan dɛn kin kɔmɔt strɔng frɔm dɛn tranga tɛm dɛn de, lan nyu lɛsin, ɛn grap bak. Dat trɛnk, da maynd kɔrej we nɔ de shek na wetin wi kɔl resilience , ɔ insay Inglish, ‘Resilience’ . Tide, insay dis atikul, wi go tɔk bɔt ‘Resilience Training’, we de tren wi maynd fɔ fes ɛni big big briz we kam na layf.
Fɔ tɔk am simpul wan, wetin na ‘Resilience Training’?
Tink bɔt ‘Resilience Training’ as wan kayn ‘exercise’ fɔ wi maynd. Jɔs lɛk aw wi kin go na jim fɔ bil mɔsul ɛn mek wi bɔdi strɔng, dis na sɔm trenin program dɛn we kin mek wi maynd strɔng ɛn tich wi aw fɔ bia wit strɛs ɛn di tranga tɛm dɛn na layf.
I tan lɛk rɔba bɔl. We wi nak rɔba bɔl na grɔn, i kin bounce bak ɔp. Bɔt we glas fɔdɔm na grɔn, i kin brok ɛn brok. ‘Resilience’ na di abiliti fɔ bounce bak lɛk da rɔba bɔl de. Wetin dis trenin de du na fɔ tich wi maynd fɔ bounce bak lɛk rɔba bɔl we di prɔblɛm dɛn na layf hit di grɔn, nɔto fɔ brok lɛk glas.
Dɛn nɔ jɔs de yuz dis trenin fɔ ɛp di wan dɛn we de wok fɔ di wan dɛn we de ɛp pipul dɛn fɔ bia wit di prɔblɛm dɛn we dɛn kin gɛt we big big disasta lɛk tsunami. Dɛn kin yuz am bak fɔ ɛp pɔsin we gɛt siriɔs sik fɔ bia wit di prɔblɛm dɛn we i kin gɛt. Bɔt nɔto jɔs big big disasta dɛn nɔmɔ dis kin apin. Ivin pan di smɔl smɔl tin dɛn we kin ambɔg wi ɛvride, dis trenin kin ɛp wi fɔ wɛl ɛn bigin fɔ wok bak .
Udat dis trenin impɔtant pas ɔl to?
Fɔ tru, ɛnibɔdi kin tek pat pan dis trenin. Na bikɔs prɔblɛm dɛn we kin apin na layf kin apin to ɔlman. Bɔt i rili fayn fɔ dɛn grup ya:
- Fɔs ɛd ɛn imejensi savis provayda dɛn: Fɔ ɛgzampul, ambulans wokman dɛn, fayaman dɛn.
- Disasta rilif wokman dɛm: Pipul dɛm we de wok we disasta lɛk wata ɛn land rɔf.
- Di ɔfisa dɛn we de wok na di ami ɛn di polis.
- Di wan dɛn we de wok fɔ wɛlbɔdi biznɛs: Dɔktɔ dɛn, nɔs dɛn, ɛn di wan dɛn we de kia fɔ di wan dɛn we sik. Tink bɔt di strɛs we dɔktɔ ɔ nɔs we de wok na gɔvmɛnt ɔspitul na wi kɔntri kin gɛt insay wan de. Dis kayn trenin rili valyu fɔ dɛn.
- Pipul wae gɛt krɛse sik: Fɔ ɛgzampul, dis kin ɛp pɔrsin wae de liv wit sik wae kin teik lɔng tɛm lɛk dayabitis, kidni sik, ɔr kansa fɔ kɔntrol de strɛs wae kin kam wit am.
- Ɛnibɔdi we kin gɛt strɛs bɔku tɛm ɔ we dɔn gɛt big prɔblɛm na in layf.
Di impɔtant tin na dat, nɔbɔdi nɔ de kam na dis wɔl wit di maynd trɛnk we wi nid fɔ gɛt ɛni prɔblɛm. I tan lɛk se wi de lan nyu langwej, sɔntin we wi fɔ praktis ɛn divɛlɔp.
Aw yu go no if yu maynd nɔ ebul fɔ bia?
If yu jɔs dɔn gɛt sɔntin we de mek yu strɛs, yu kin gɛt dɛn sik ya bak. If ɛni wan pan dɛn sik ya de fɔ pas tu wiks ɔr de bɔku de go de , dat kin bi sayn fɔ se yu nɔr de fil fayn smɔl.
| Di sayn we de sho se di sik de | Wan simpul ɛksplen |
|---|---|
| Filin fɔ fred ɛn wɔri ɔltɛm | Fɔ fil fred, wɔri, ɛn wɔri fɔ natin. |
| Stret we de go ɔp | Fɔ fil big lod ɛn prɛshɔn pan di maynd fɔ ivin di smɔl smɔl tin dɛn. |
| Prɔblɛm dɛn we pɔsin kin gɛt we i de slip | Nɔ ebul fɔ slip na nɛt, we yu wek frɔm slip, ɛn fil taya pasmak na de. |
| I nɔ kin izi fɔ mek yu pe atɛnshɔn to yu | Nɔ ebul fɔ pe atɛnshɔn pan di wok we yu de du, i nɔ kin izi fɔ disayd fɔ du sɔntin. |
| Di chenj dɛn we de apin na di it we dɛn de it | I nɔ kin want fɔ it ɔ i kin it pasmak, i nɔ kin fil fayn na yu bɛlɛ. |
| Pwɛl hat, pwɛl hat, ɛn fil fɔ fil gilti | Fɔ fil sɔri ɔltɛm, fɔ kray izi wan, fɔ fil gilti fɔ yusɛf. |
| Di we aw pipul dɛn de biev kin chenj | Fɔ vɛks kwik, fɔ gɛt cham-mɔt wit ɔda pipul dɛn bɔku tɛm. |
| Soshal ayzolayshɔn | Tray fɔ de yu wan, avɔyd padi ɛn fambul dɛn. |
| I de yuz drɔgs/rɔm mɔ ɛn mɔ | Nɔ ebul fɔ bia wit sɔri-at ɛn strɛs, tɔn to rɔm, sigrɛt, ɔ ɔda drɔgs. |
| Di imyuniti we de go dɔŋ | Sik wae kin kam ɔltɛm lɛk kol ɛn kɔf. |
If yu kɔntinyu fɔ gɛt dɛn sik ya, duya nɔ ignore dɛn ɛn tɔk to yu famili dɔktɔ (Primary Care Physician) ɔr mental health counselor .
Mɛmba mɔ: If yu de tink bɔt fɔ kil yusɛf, nɔ kip dɛn bɔtul insay. Ilɛksɛf yu gɛt sɔntin fɔ tink bɔt ɔ yu rili du am, na sayn we de wɔn yu. I impɔtant fɔ tɔk to pɔsin we yu trɔst bɔt am.
Wetin kin rili apin di tɛm we dɛn de du ‘Resilience Training’?
Bɔku tɛm, dis trenin kin apin bay we dɛn kin tɔk to pɔsin we sabi bɔt mental wɛlbɔdi biznɛs fes-to-fes . Sɔntɛnde, dɛn kin akses dɛn savis ya bak lɛk aw i de.
Dɛn trenin ya kin apin wan tɛm insay di wik fɔ wan awa ɔ wan awa ɛn af, fɔ sɔm wik ɔ mɔnt. Dɛn kin tich yu difrɛn we dɛn ɛn difrɛn we dɛn we go ɛp yu fɔ bia wit di prɔblɛm dɛn we de mit yu na layf. Di trenin na fɔ ɛp yu mɔ fɔ rɛdi fɔ prɔblɛm bifo i kam.Bɔt yu kin gɛt dis trenin we yu de midul prɔblɛm ɔ afta i dɔn.
Wetin dɛn de tich na dis trenin?
Insay dis trenin, dɛn go tich yu bɔt difrɛn saykolojik tritmɛnt ɛn tɛknik dɛn.
- Cognitive-Behavioral Therapy (CBT): Dis de tich wi fɔ ɔndastand di kɔnekshɔn bitwin wi tink, filin, ɛn bihayvya. I de tich wi aw fɔ no ɛn chenj di bad we aw pipul dɛn de tink.
- Imɔshɔnal Rɛgyuleshɔn Trenin: Praktis fɔ kɔntrol strɔng imɔshɔn lɛk vɛks ɛn sɔri-at ɛn nɔr fɔ de pan dɛn.
- Mindfulness Training: Dis de tich yu fɔ liv in di prɛsɛn moment ɛn nɔr wɔri bɔt tin dɛm wae nɔr nid.
- Saykolojik Ɛdyukeshɔn: De gi no bɔt wetin na strɛs ɛn aw i kin afɛkt wi bɔdi.
- Rilaks Praktis: Praktis fɔ mek yu maynd kol tru simpul we dɛn lɛk fɔ blo dip dip wan.
- Sɔri fɔ yusɛf ɛn Tɛnki: Praktis fɔ du gud to yusɛf ɛn gladi fɔ wetin yu gɛt.
Aw yu go put dɛn tin ya insay yu layf? - Praktikal ɛgzampul dɛn
Imajin se yu de gɛt big prɔblɛm na yu layf. Sɔntɛm na prɔblɛm na wokples, famili prɔblɛm, ɔ mɔni prɔblɛm. Na dis na aw yu kin put di kwaliti fɔ ‘resilience’ insay prɔsis.
1. Bifo yu fes wan chalenj...
- Fɛn bɔku tin dɛn fɔ no bɔt di prɔblɛm: Fɛn bɔku tin dɛn bɔt di prɔblɛm bifo yu gɛt am. Dis kin ɛp yu fɔ pul di fred we yu nɔ nid.
- Kɔnekt wit yu padi dɛn: Nɔ de yu wan we prɔblɛm kam. Tɔk to yu bɛst padi ɛn fambul dɛn ɔltɛm. Dɛn go bi big tin we go mek yu gɛt trɛnk.
- Mek plan: Mek plan fɔ di tin dɛn we yu nid fɔ du. If tin dɛn de we at fɔ mek yu wangren du, mek pɔsin ɛp yu fɔ du dɛn.
2. Wen yu de fo midul of chalenj...
- Tink bɔt yusɛf: I nɔ de tink bɔt yusɛf nɔmɔ we yu de tink bɔt ɔda pipul dɛn. Nɔ fɔgɛt fɔ it gud it we gɛt fayn fayn tin dɛn fɔ it di rayt tɛm ɛn rɛst.
- Aks fɔ ɛp: Nɔ fred fɔ se, "A nɔ go ebul fɔ du dis mi wan, a nid ɛp." Na sayn fɔ sho se pɔsin gɛt trɛnk.
- Praktis aw fɔ mek yu at kol: We yu fil se yu at pwɛl, tek sɔm minit fɔ lɔk yu yay ɛn tek fayv dip briz. Dis go ɛp yu fɔ fil bad bad wan.
3. Afta di chalenj don finish...
- Tɔk to pɔrsin wae de gi yu mɛntɛl hεlth kɔs : If yu stil de sɔfa wit wetin apin, go to pɔrsin wae sabi yu.
- Gi yusɛf tɛm:Wans di tranga tɛm dɔn, tin nɔ go go bak lɛk aw dɛn bin de. Gi yusɛf tɛm fɔ mek yu wɛl.
- Yuz fɔ se "nɔ": Yu nɔ nid fɔ se "yes" to ɔltin. Yuz fɔ se "nɔ" to tin dɛm wae yu nɔr kin du ɔr wae de mek yu strɛs.
Wetin na di bɛnifit dɛn we ‘Resilience Training’ gɛt?
Di valyu we dis trenin go ad pan yu layf nɔto tin we nɔ impɔtant.
- Ebul fɔ wɛl kwik kwik wan frɔm tin dɛn we nɔ izi fɔ yu: Ebul fɔ ebul fɔ bia ɛn win ɛni prɔblɛm ɔ tin we nɔ izi fɔ yu na layf.
- Fɔ no usay fɔ gɛt ɛp: Yu go ɔndastand udat ɛn usay yu go aks fɔ ɛp we tin tranga.
- Wɛlbɔdi we fɔ ridyus strɛs: We yu fil sɔri ɔr strɛs, yu kin lan fɔ tɔn to wɛl bɔdi we lɛk fɔ du ɛksɛsayz ɛn du gud tin we yu lɛk fɔ du instead fɔ tɔn to tin dɛn lɛk rɔm.
- Di ebul fɔ tink gud wan: Yu kin ebul fɔ si di lɛsin we wi kin lan frɔm prɔblɛm, pas fɔ luk am bad.
Pipul wae gɛt strɔng maynd ɛn wae kin ebul fɔ tinap tranga wan kin gɛt ay filin intɛlijɛns. Dɛn de sho bak dɛn kwaliti dɛn ya:
- Fɔ bi pɔsin we de chenj chenj fɔ yuz in tɛm ɛn di tin dɛn we i gɛt.
- Fɔ want fɔ no mɔ bɔt di wɔl we de arawnd yu.
- Ɔltɛm pe atɛnshɔn pan di gud tin dɛn ɛn tɛl tɛnki .
- Fɔ no se di trɛnk we pɔsin gɛt pas ɔl kin bi bak di big prɔblɛm we i gɛt.
Ustɛm i bɛtɛ fɔ go to dɔktɔ?
If dɛn tin ya we de kam biɛn ya kɔntinyu fɔ de fɔ pas tu wiks afta wan tin we de mek yu strɛs, go to dɔktɔ wantɛm wantɛm. Nɔ ignore dɛn.
| Situeshɔn dɛn usay i fɔ gɛt advays fɔ go to dɔktɔ | |
|---|---|
| 1. 1. 1. . | If yu fil sɔri we yu nɔ go ebul fɔ bia ɔ yu de fil yu wan . |
| 2. 2. . | If yu de tink bɔt fɔ du bad to yusɛf ɔ ɔda pipul dɛn . |
| 3. 3. . | If saykayatrik simptom de sho, lɛk fɔ si ɔr yɛri tin wae nɔr de. |
| 4. 4. . | If yu at pwɛl sote yu nɔr bisin bɔt yu pasɔnal hajɛns (lɛk fɔ was, it) . |
| 5. 5. . | If yu de tek drɔgs ɔ rɔm bad bad wan fɔ rɔnawe pan prɔblɛm dɛn. |
If yu ɔ pɔsin we de nia yu gɛt imejensi, kɔl 1990 (ambulans) wantɛm wantɛm ɔ go na di ɔspitul Imejɛnsi Tritmɛnt Yunit (ETU) we de nia yu.
Layf nɔ pɔsibul fɔ no wetin go apin. I kin briŋ di prɔblɛm dɛn we nɔ izi fɔ wi fɔ bia. Sɔntɛnde, i nɔ kin izi fɔ lɛ pɔsin win dɛn tin dɛn de yu wan. ‘Resilience Training’ na valyu tul we kin ɛp yu insay tɛm lɛk dis.
Di impɔtant tin na dat, fɔ nid ɛp ɔ fɔ fil se yu nɔ gɛt bɛtɛ maynd, nɔto wikɛd tin. As wi bin don tok bifo, pipul no de born wit resilience. I tan lɛk fɔ gɛt trɛnk bay we wi de wok na di jim, sɔntin we wi kin lan, praktis, ɛn divɛlɔp.
If yu stɔp pan layf ɛn fil lɛk se yu nɔ go ebul fɔ go bifo, mɛmba se nɔto yu wan de. Fɔ tru, dɔktɔ ɔ mental wɛlbɔdi advaysa de we go ɛp yu.
Mɛsej we dɛn kin kɛr go na os
- Resilience nɔto sɔntin we dɛn bɔn wi wit, na skil we wi fɔ lan ɛn praktis.
- Dis trenin go gi yu di trɛnk fɔ bounce bak lɛk rɔba bɔl afta ɛni setback na layf.
- Na nɔmal tin fɔ mek yu fil bad ɛn strɛs. Nɔ fred fɔ aks fɔ ɛp di tɛm dɛn lɛk dis.
- If di sayn dɛm fɔ pwɛl hat (lɛk fɔ sɔri, nɔr de slip) de kɔntinyu ɔr de tranga, duya nɔr ignore am ɛn fɔ tru, tɔk to yu dɔktɔ.
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