Sɔntɛnde, yu kin fil bad bɔt yusɛf? Yu tink se tin dɛm lɛk "A nɔ de du ɛnitin rayt", "A luk so ɔg", "A nɔ go ɛva bi gud inof" kin kam na yu maynd ɔltɛm? Dis kayn we fɔ blem yusɛf, fɔ put yusɛf dɔŋ, ɛn fɔ fil bad bad wan ɛn fil bad to yusɛf na wetin wi jɔs kɔl fɔ et yusɛf . Dis na filin lɛk fɔ et yusɛf.
Fɔ tɔk am simpul wan, wetin na Self-Loathing?
We yu et yusɛf, bɔku tɛm yu kin bigin fɔ kɔndɛm yusɛf bad bad wan bɔt aw yu luk ɛn di tin dɛn we yu de du. Evri flaw, evri mistek we yu mek de bi magnified. Yu de blem yusɛf fɔ dɛn mistek dɛn de. Dis kin mek yu fil lɛk se yu nɔ gɛt wan valyu ɛn yu nɔ gɛt wan yus.
We yu maynd de tink bɔt bad tin ɔltɛm, i kin rili at fɔ si di gud tin dɛn, di fayn tin dɛn, na layf.
Bɔt dis nɔ min se yu na bad pɔsin ɔ yu nɔ go ɛva gladi. I jɔs min se di we aw yu bren de tink, dat na di we aw yu bren de tink, difrɛn smɔl.
Di gud nyus na dat wi kin tray fɔ chenj dɛn we ya fɔ tink. Bɔt sɔntɛnde, i kin at fɔ lɛ wi wangren du dis. So, nɔ ɛva shem fɔ aks dɔktɔ fɔ ɛp yu. Dɛn kin ɛp yu fɔ fil fayn ɛn gayd yu fɔ chenj dɛn kayn we ya fɔ tink.
Wetin na de filin ɛn sayn dɛm wae pɔrsin wae gɛt fɔ et insɛf?
Dis sik kin afɛkt aw yu de fil ɛn aw yu de biev. Yu nɔ go lɛk ɛnitin ɛn yu nɔ go gɛt bɛtɛ maynd fɔ du gud tin. Fɔ ɛgzampul, yu go fil se fɔ tray fɔ gɛt prɔmoshɔn na yu wokples nɔ gɛt wan minin. Ɔ yu nɔ kin ivin tink bɔt yu bɔdi wɛlbɔdi bikɔs yu de tink bɔt dɛn kayn bad tin dɛn de.
Ɔda sayn dɛm kin apia wit dis sik. Lɛ wi luk dɛn klia wan.
| Di kayn we aw pɔsin de tink ɛn di we aw i de biev | Aw i kin afɛkt di bɔdi |
|---|---|
| Bɔrku wɔri ɛn wɔri | Prɔblɛm fɔ slip (nɔ kin slip, fɔ wek ali mɔnin, fɔ wek we yu slip we dɔn brok) . |
| Pwɛl hat ɛn lɔs op na layf | I nɔ kin izi fɔ pe atɛnshɔn ɔ fɔ tink klia wan |
| Fɔ tink ɔltɛm bɔt di sem bad tin dɛn (Rumination) . | Lɔs di bɔdi ɛnaji, fil taya ɔltɛm |
| Fɔ fil se yu nɔ ebul fɔ du ɛnitin ɛn yu nɔ ebul fɔ du ɛnitin | I nɔ kin want fɔ it ɔ i nɔ kin it pasmak |
| Tray fɔ ayd yusɛf frɔm di sosayti | Nɔr de rɛst, nɔr ebul fɔ de na wan ples |
| Wantɛm wantɛm, di we aw pɔsin kin fil bad bad wan |
Aw dɛn tin ya kin kam?
Dɛn tin ya kin fil difrɛn to ɛnibɔdi. Bɔt bɔku tɛm, di men tin dɛn na we i nɔ de sɔri fɔ insɛf, we i de blem insɛf bad bad wan, we i nɔ gɛt kɔnfidɛns pan insɛf, ɛn we i de strɛs ɔltɛm. Di tin dɛn we kin kam na yu maynd kin bi sɔntin lɛk dis:
"A no go du dis rait eniwe."
"A luk rili ɔg."
"A no deserv somtin laik dis."
Dɛn bad tin ya we pɔsin kin tink ɛn fil kin wok insay wan saykl. We bad tin kam na yu maynd, yu kin fil bad. Da bad filin de kin mek pɔsin tink mɔ bad. Dis saykl de kɔntinyu.
Yu tink se fɔ et yusɛf na sik we yu gɛt na yu maynd? Wetin De Kɔz Am?
Nɔ, fɔ et yusɛf nɔto maynd sik. Bɔt, e kin bi sayn fɔ ɔda mɛntɛl hεlth sik. De sik wae kin pasmak ɛn wae kin kam wit dis na pwɛl hat .
Bɔku rizin dɛn kin de fɔ mek wi et wisɛf. Bɔku tɛm, na sɔntin we kin apin smɔl smɔl as tɛm de go.
- Ɔndalayn mɛntɛl hεlth kɔndishɔn: Fɔ gɛt sik lɛk pwɛl hat ɔr wɔri.
- Bad tin dɛn we kin apin we dɛn smɔl:Fɔ de kɔl yu ɔltɛm, fɔ kɔndɛm yu, ɔ fɔ mek yu mama ɛn papa, ticha, ɔ yu kɔmpin dɛn de tɔk bɔt tin dɛn we kin mek yu fil bad.
- Sɔshial ɛkspɛkteshɔn ɛn kɔmpiashɔn: Fɔ kɔmpia yusɛf to ɔda pipul dɛm, tink se, "A nɔ go ebul fɔ tan lɛk am," "A nɔ fayn lɛk di ɔda pɔsin."
- Pafɛkt pɔsin: Fɔ tink se ɔltin fɔ du 100 pasɛnt pafɛkt wan, biliv se ivin smɔl mistek nɔ go ebul fɔ mek.
- Nɔ gɛt bɛtɛ ɔnɔ fɔ yusɛf ɛn nɔ gɛt kɔnfidɛns.
Wetin wi fɔ du fɔ kɔmɔt na dis kayn tin?
Sɔntɛnde, fɔ et yusɛf kin bi prɔblɛm fɔ mek yu ebul fɔ kɔntrol yusɛf. So, i go fayn fɔ mek yu tɔk to pɔsin we de advays yu bɔt mental wɛlbɔdi biznɛs , dɔktɔ, fɔ ɛp yu fɔ dil wit dɛn tranga tin ya we yu de tink ɛn fil.
Dɛn kin rεkomεnd fɔ tritmεnt lεk Cognitive Behavioral Therapy (CBT) . Fɔ tɔk am simpul wan, dis na tɔk tritmɛnt wae de ɛp yu fɔ ɔndastand di kɔnekshɔn bitwin yu tin dɛm wae yu de tink, aw yu de fil, ɛn aw yu de biev ɛn ɛp yu fɔ chenj dɛn bad bad tin dɛm wae yu de tink bɔt.
Mɛmba se fɔ go to tritmɛnt nɔ de ɛva sho se yu wik ɔ yu dɔn win. Na sayn fɔ sho se yu strɔng ɛn yu bisin bɔt yusɛf.
Tin dɛn we yu kin tray fɔ yusɛf
Fɔ brok dis saykl we pipul dɛn kin tink bɔt bad tin dɛn kin tek tɛm ɛn praktis. Na sɔm advays dɛn we go ɛp yu:
- Du tin dɛn we go mek yu mɛmba gladi at. We bad tin dɛn kam, du sɔntin we go pul yu maynd pan am.
- Mɛmba wan gud ɛkspiriɛns. We yu go du sɔntin ɛn tink se, "A nɔ go ebul fɔ du dis," mɛmba wan tɛm we yu bin de du gud wok trade.
- Chenj di tin dɛn we de arawnd yu. Ivin sɔntin we smɔl lɛk fɔ ɛng di wan dɛn we yu lɛk in pikchɔ nia yu miro kin mek yu fil fayn.
- Brek big prɔblɛm dɛn to smɔl smɔl tin dɛn. Bifo yu tray fɔ du big tin wan tɛm, du am stɛp bay stɛp.
- Pe atɛnshɔn pan di tray we yu de tray pas di tin we go apin. Fɔ ɛgzampul, bifo yu pe atɛnshɔn fɔ kam fɔs na rɔn rɔn, pe atɛnshɔn fɔ dɔn di res.
Wan ɔda gud we fɔ dil wit dis sityueshɔn na fɔ tɔk to di "noob" we de insay yu ed. Imajin se sɔmbɔdi de insay yu ed we de tɛl yu se ɔl wetin yu de du nɔ rayt. Yu dɔn ɛva tɔk to dɛn? Tray dis:
1. Tok lawd di bad tin we de kam fo yu maind.
2. Aks yusɛf: "A go se sɔntin lɛk dis to wan pan mi bɛst padi dɛn?"
3. If di ansa na "no", .Tink bɔt if yu go ebul fɔ tɔk bak bɔt dis tink di we we go ɛp yu mɔ ɛn mɔ ɛn we go ɛp yu. .
We yu de tɔk to yusɛf dis we, yu go bigin fɔ no aw yu nɔ de trit yusɛf fayn ɛn yu nɔ de du gud to yusɛf. Dis na fayn we fɔ opin di domɔt fɔ trit yusɛf wit sɔri-at.
Ustɛm yu rili nid fɔ go to dɔktɔ?
Na nɔmal tin fɔ de tink bɔt yusɛf wan wan tɛm. Bɔt if dɛn tin ya de tek yu maynd ɛn de ambɔg di tin dɛn we yu de du ɛvride te yu nɔ ebul fɔ wok, i go mɔs bi se na tɛm fɔ tɔk to dɔktɔ.
Na sɔm kayn kes dɛn ya:
- If di we aw yu de it dɔn chenj.
- If dis de afɛkt yu pefɔmɛns na skul ɔ wok.
- If di we aw yu de slip dɔn chenj.
- "A nɔ de fil fayn " fɔ avɔyd soshal wok ɛn rispɔnsibiliti (a fɔ yuz "A nɔ de fil fayn " instead fɔ "A nɔ de fil fayn." Nɔ, dɛn ɔl tu de rɔng. A fɔ yuz wan kɔmɔn Sinhala wɔd lɛk "A nɔ de fil fayn.") Lɛ wi tink bak: If yu se "A nɔ de fil fayn" fɔ avɔyd soshal wok ɛn rispɔnsibiliti, bɔku tɛm yu go si se yu de se "A nɔ de fil fayn."
Sɔntɛnde, dɛn tin ya we yu kin tink bɔt fɔ et yusɛf kin go bifo ɛn tink bɔt fɔ du bad ɔ kil yusɛf . If yu bigin fɔ tink bɔt dɛn tin ya, mɛmba se nɔto yu wangren de. Ɛp de fɔ yu. Tɔk to pɔsin we yu trɔst wantɛm wantɛm. Si dɔktɔ wantɛm wantɛm, ɔ go na di Imejɛnsi Dipatmɛnt (ETU) na di ɔspitul we de nia yu. Dis rili impɔtant.
Mɛsej we dɛn kin kɛr go na os
- Fɔ et yusɛf nɔto fɔlt pan yu abit, na bad we aw yu de tink bɔt yusɛf.
- Dis kin bi sayn fɔ ɔda sik lɛk pwɛl hat.
- Fɔ aks fɔ ɛp nɔto sayn fɔ se yu wik, na di bɛst pruf fɔ se yu strɔng.
- Yu kin lan fɔ chenj dɛn we ya fɔ tink. I kin tek tɛm ɛn tray tranga wan.
- If yu nɔ ebul fɔ bia wit di tin dɛn we yu de tink bɔt ɔ yu fil se yu go du bad to yusɛf, go to dɔktɔ wantɛm wantɛm. Nɔto yu wan de.
👩🏽 ⚕️ Ɔda kwɛstyɔn dɛn (FAQ dɛn)
💬 Wetin na Shortness Of Breath / Dispnea? Dis na nɔmal sayn?
Na nɔmal tin fɔ fil shɔt fɔ blo we yu de klaym wan il/rɔn bɔku! Bɔt ‘Shɔtnɛs fɔ Briz’ na di fɔs ɛn men sayn fɔ wan sik we de kil bad bad wan usay yu kin fil lɛk se yu de drawn na wata (Feeling of suffocation / air hunger) we yu de slip na bed, wach TV (Rɛst), ɔ jɔs de waka rawnd. I nɔ mata aw yu de blo, nɔto inof briz de na yu lɔng, ɛn yu nɔ ebul fɔ ivin tɔk, ɛn yu kin fil lɛk se yu de day!
💬 Wetin na di men tin wae kin mek yu blo shɔt/fil lɛk se yu go day (Dyspnea) fɔ natin?
Di men tin wae kin mek dis kin kam na ɔl di siriɔs sik dɛm wae gɛt fɔ du wit di ‘at ɛn lכng'! 1) ‘Hat Atak / At Failure’ - We di at stɔp fɔ pɔmp blɔd, di lɔng dɛn kin ful-ɔp wit wata ɛn yu kin swɛla. 2) Asma ɛn COPD we pɔsin kin gɛt we i de smok. 3) bכdi we de kכlכt na di men vein we de kכri bכdi to di lכng dεm (Pulmonary Embolism - dis de kil). 4) Breathlessness we kin kam bikɔs ɔf siriɔs panik atak.
💬 We yu gɛt prɔblɛm fɔ blo (shɔt fɔ blo), wetin na di ‘layf-threatening symptoms’ we mek yu fɔ rɔn wantɛm wantɛm go na di imejensi dipatmɛnt na ɔspitul we yu nɔ ol yu chɛst na os?
If i nɔ izi fɔ yu fɔ blo wantɛm wantɛm, dat min se yu nid fɔ go na ɔspitul wantɛm wantɛm! Di big big denja! If, wit shɔt briz, yu gɛt 1) Chɛst tayt/pen, 2) Lip, fes, ɛn finga tip tɔn blu (Cyanosis), 3) Kol swet, diziz, ɛn lɔs kɔnshɛns, yu nid fɔ kɔl ambulans wantɛm wantɛm ɛn go na di ɔspitul in imejensi dipatmɛnt (ICU / Ɔksijɛn) we nɔ go delay!
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