Yu kin ɛva si se yu de it yu finga nel dɛn we yu nɔ ivin no? Sɔntɛm na we yu de wach TV, dip insay tink, ɔ we yu de fil smɔl fred ɔ fred... Nɔto yu wan, dis na rili abit we bɔku pipul dɛn gɛt. Na kɔmɔn tin fɔ pikin dɛm, yɔŋ pipul dɛm, ɛn big pipul dɛm. So tide, lɛ wi tɔk bɔt wetin mek wi de gɛt dis abit, if i de ambɔg wi, ɛn di tin we impɔtant pas ɔl na aw fɔ lɛf am.
Wetin mek wi kin lɛk fɔ bit wi nel?
I nɔ kin izi fɔ no wan tin we kin mek yu nel bit. Bɔku tin dɛn kin de we kin mek i apin.
Imajin if yu mama ɔ yu papa bit yu nel. If na so i bi, i go mɔs bi se yu go gɛt dis abit. Sɔm stɔdi dɛn dɔn sho se ivin if mama ɛn papa dɛn stɔp dis abit bifo dɛn bɔn di pikin, dis abit kin pas to dɛn pikin dɛn frɔm dɛn jɛnɛtiks. Dis min se smɔl chans de fɔ mek dis na tin we pɔsin kin gɛt frɔm in mama ɛn papa .
Bɔt, di tin we kin apin pas ɔl ɛn di men tin we kin mek pɔsin gɛt maynd na di tin dɛn we kin apin to pɔsin in maynd .
Fɔ tɔk am simpul wan, fɔ bit nel na we wi kin yuz fɔ sho ɛn dil wit sɔm filin dɛn na wi maynd.
Yu kin bit yu nel dɛn we yu nɔ no we yu de fil fred, fred, wɔri, ɔ dɔŋ . Semweso, sɔm pipul dɛn kin bit dɛn nel we dɛn de bost , angri , ɔ we dɛn nɔ de fil sef . Bɔku tɛm, dis nɔto sɔntin we wi kin du wit ɔl wi at, na ɔtomɛtik akshɔn .
Wetin mek a nid fɔ lɛf dis abit? Ɛni bad tin de we i du?
“O... wetin bad fɔ jɔs bit yu nel kin du?” yu kin tink. Bɔt bɔku bad tin dɛn de we kin apin we pɔsin kɔntinyu fɔ du dis abit. Bɔku tɛm, i nɔ kin pwɛl bɛtɛ tin fɔ ɔltɛm, bɔt i nɔ kin gɛt prɔblɛm dɛn.
Lɛ wi si wetin na dɛn bad tin dɛn de.
| Sɔm bad tin we pɔsin kin du | Wetin kin apin to am? |
|---|---|
| Nɛl dɛn we nɔ fayn ɛn we nɔ fayn | We yu bit yu nel, yu de pwɛl di dilik tisu we de rawnd di nel. Dɛn kɔl dis nel bed damej. We dis kin apin, di nel dɛn kin stɔp fɔ gro fayn ɛn bigin fɔ gro insay strenj, kruk, ɛn shep dɛn we nɔ fayn fɔ si. |
| Damej to yu fayn fayn smayl | Nɛl dɛn strɔng pas aw yu tink. If yu kɔntinyu fɔ it dɛn, dɛn kin krak, brok, ɛn west yu tit in ɛnamel. As tɛm de go, sɔm pipul dɛn kin gɛt pen na dɛn jaw ɛn prɔblɛm dɛn. |
| We pɔsin kin sik ɔltɛm | Wi an dɛn na say usay dɛn kin kip smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl Dɛn jem ya kin izi fɔ ayd ɔnda wi finga nel dɛn mɔ. We yu put yu finga dɛn na yu mɔt bɔku tɛm insay di de, dɛn jem ya kin go insay yu bɔdi dairekt wan ɛn mek yu sik. Jɛm kin izi bak fɔ go insay yu bɔdi tru smɔl smɔl kɔt dɛn na di skin we kin mek yu bit yu nel dɛn. |
Okay, so aw wi go brok dis abit?
Dis nɔto sɔntin we pɔsin kin chenj wan nɛt. Bɔt if yu tray smɔl ɛn tray tranga wan, yu go mɔs lɛf dis abit. Na sɔm simpul we dɛn we yu kin tray fɔ du.
Tin dɛn we yusɛf go ebul fɔ du
- Kip yu nel dɛn trim: We yu kip yu nel dɛn trim, natin nɔ de fɔ chew pan. Dɔn, ivin if yu tray fɔ chew, yu nɔ go fil bɔku gladi at frɔm am, so di abit kin stɔp smɔl smɔl.
- Ad wan bita teys: Spɛshal nel polish dɛn de we dɛn kin gɛt na famasi dɛn. Dɛn tin ya gɛt wan teys we rili bita ɛn we nɔ fayn. Afta yu dɔn put dis, ivin if yu aksidɛntli put yu finga na yu mɔt, di bita teys go mek yu tink se, "O, a nɔ go ebul fɔ it dis," ɛn yu go want fɔ pul yu finga kɔmɔt na yu mɔt.
- Gɛt manikyu: Spend sɔm mɔni ɛn tɛm na salon fɔ mek yu nel dɛn dɔn. Yu nɔ want fɔ pwɛl yu fayn fayn nel dɛn bay we yu brok dɛn ɛn bit dɛn. Na gud mental boost bak.
- Yuz glɔv: Dis kin tan lɛk se i rili laf, bɔt na we we rili wok. Ɛspɛshali we yu de na os, wach TV, ɔ we yu fil fɔ bit yu nel, wɛr layt glɔv. Dɔn yu nɔ go gɛt chans fɔ bit yu nel dɛn. Nɛl stika dɛn de bak we yu kin stik pan yu nel.
- Fɛn di tin dɛn we de mek yu want fɔ du sɔntin:Pe atɛnshɔn. Ustɛm yu kin bit yu nel dɛn? Us filin dɛn yu kin fil da tɛm de? (Anxious? Sad? Boredom?) Dis way , wans yu don no yu ‘trigger’ , yu kin tink boht oda tin we yu kin du insted fo bit yu nel wen dat filin kam.
- Gi yu an ɛn yu mɔt ɔda tin fɔ du: We yu fil fɔ bit yu nel, kip yu an dɛn bizi. Skwɛt smɔl strɛs bɔl, spin pen, ɔ ol smɔl tin na yu an ɛn ple wit am. Dɔn bak, gi yu mɔt sɔntin fɔ du. Chew wan pis gam. Dis go mek yu nɔ want fɔ bit yu nel dɛn.
Mek wi brok di abit smɔl smɔl.
If i nɔ izi fɔ yu fɔ stɔp fɔ bit ɔl di tɛn nel dɛn wan tɛm, sɛt smɔl gol dɛn . Tink se, “A nɔ go bit di nel dɛn na mi raytan dis wik.” Ɔ bigin ivin smɔl. Disid se, “A nɔ go bit di nel na mi big fut tide.” Afta yu dɔn du dis fayn fayn wan fɔ sɔm dez, ad ɔda finga to di “nɔ” list. Tray dis te yu dɔn stɔp fɔ bit ɔl yu finga dɛn.
If yu dɔn tray ɔl dɛn tin ya ɛn stil nɔ ebul fɔ lɛf di abit, nɔ shem. Na nɔmal tin. Di bɛst tin fɔ du na fɔ tɔk to yu dɔktɔ bɔt am . Yu kin nid fɔ trit di strɛs ɔ wɔri we de ɔnda yu. Dɔn yu dɔktɔ kin sɛn yu to dɔktɔ we go ɛp yu fɔ fɛn di men tin we mek yu nel de bit, trit am, ɛn ɛp yu fɔ lɛf di abit kpatakpata.
Mɛsej we dɛn kin kɛr go na os
- Fɔ bit nel nɔto jɔs bad abit. Bɔrku tɛm, e kin bi sayn fɔ de ɔndalayn strɛs , wɔri wɔri , ɔr ɔda kayn filin dɛm.
- If yu kɔntinyu fɔ du dis abit, dat kin ambɔg yu nel, yu tit, ɛn ɔl yu wɛlbɔdi.
- Yu kin tray fɔ lɛf dis abit wit simpul we dɛn lɛk fɔ kɔt yu nel dɛn shɔt, fɔ put wata we gɛt bita teys, ɛn fɔ no di tin dɛn we kin mek yu bit yu nel dɛn.
- If yu nɔr kin ebul fɔ stɔp dis fɔ yusɛf, nɔr wɔri bɔt am ɛn go to dɔktɔ fɔ advays. Dat na di tin we gɛt sɛns pas ɔl fɔ du.
Nel bit, nel bit, bad abit, strɛs, wɔri, nel wɛlbɔdi, nel bit Sinhala
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