Yu kin taya bak pan ɔltin dɛn tɛm ya, yu kin vɛks pan ivin smɔl smɔl tin dɛn, ɛn fil taya ɔltɛm? Tide wi go tɔk bɔt sɔntin we de afɛkt ɔl wi layf to sɔm mak, bɔt wi nɔ ɔndastand am gud gud wan. Dat na ‘stress’, ɔ lɛk aw wi kin se insay Sinhala, mental tɛnsiɔn . Dis na nɔmal tin na wi layf. Bɔt if wi nɔ ebul fɔ kɔntrol am, i kin rili afɛkt wi wɛlbɔdi.
'Gud' strɛs ɛn 'bad' strɛs - wetin na di difrɛns?
Fɔs, lɛ wi ɔndastand dis. Nɔto ɔl strɛs na bad tin. Imajin se yu gɛt impɔtant ɛgzam ɔ intavyu fɔ yu wok. Da tɛm de, yu kin fil lɛk se yu de fred smɔl, yu kin fred smɔl, nɔto so? Da kayn strɛs de rili fayn. I de rɛdi wi, mek wi de wach, ɛn gi wi trɛnk fɔ bia wit prɔblɛm.
Bɔt di prɔblɛm na we dis strɛs kin kɔntinyu ɛn nɔ kin stɔp. Prɔblɛm na wokples, famili layf, mɔni prɔblɛm, ɛn ɔda tin dɛn kin lɛf yu maynd we nɔ gɛt ɛni rɛst. Na dat wi kin kɔl strɛs we nɔ de dɔn . Dis na di ɛnimi we de pwɛl wi wɛlbɔdi kwayɛt wan.
Aw wi bɔdi kin du tin we wi strɛs?
Fɔ tɔk am simpul wan, dɛn mek wi bɔdi fɔ du sɔntin we nɔ izi fɔ du. Imajin se yu de waka na di strit ɛn wantɛm wantɛm wan motoka de spid kam nia yu. Yu bɔdi kin go insay ɔvadrayv wantɛm wantɛm. Yu at kin bit mɔ ɛn mɔ, yu kin blo kwik, ɛn yu mɔsul dɛn kin tayt. Dis na bikɔs yu bɔdi de pul ɔmon dɛn lɛk adrenaline ɛn cortisol . Dɛn kɔl dis di ‘ fɛt-ɔ-flay rispɔns’ .
Dis na impɔtant tin fɔ sev pipul dɛn layf we tin apin we nɔ izi fɔ du. Bɔt di prɔblɛm na dat, wi bɔdi kin biev dis kayn we ivin di tɛm we wi bin de strɛs fɔ lɔng tɛm we wi bin dɔn tɔk bɔt. Yu bren nɔ de mek bɔku difrɛns bitwin prɔblɛm we de na yu wokples ɛn motoka we de kam nia yu. I de riak to dɛn tu di sem we. So wetin kin apin if yu bɔdi de na dis ‘imergency mode’ ɔl di de, fɔ wik, fɔ mɔnt? Na da tɛm de sik dɛn kin bigin fɔ apia.
Di ifekt dɛm wae de strɛs fɔ lɔng tɛm: pan de bɔdi ɛn maynd
We wi de kɔntinyu fɔ strɛs, i kin afɛkt wi bɔdi ɛn wi maynd difrɛn difrɛn tin dɛn. Sɔntɛnde, wi kin ivin mistek tink se dɛn sik ya na ɔda sik.
| Sektɔ we dɛn afɛkt | Di sayn dɛm ɛn di kɔndishɔn dɛm we pɔsin kin gɛt |
|---|---|
| Di Ifɛkt dɛn we pɔsin kin du na in bɔdi |
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| Mental & Imɔshɔnal Ɛfɛkt dɛn |
Di prɔblɛm nɔto strɛs, na aw wi de dil wit am!
Di impɔtant tin we de ya na dis. Sɔntɛm wi nɔ go ebul fɔ kɔntrol di strɛs. Fɔ ɛgzampul, wi nɔ go ebul fɔ chenj tin dɛn lɛk di ikɔmik sityueshɔn na di kɔntri ɔ di kayn wok we wi de du. Bɔt wi kin kɔntrol di we aw wi de biev to am.
De impɔtant tin na dat, ivin if yu nɔr ebul kɔntrol de say wae yu de strɛs, fɔ kɔntrol da strɛs de na wan pan de bɛst tin wae yu kin du fɔ yu wɛl bɔdi.
Sɔm pipul dɛn kin du bad tin we dɛn nɔ ebul fɔ bia wit di strɛs.
- Fɔ smok.
- Di adikshɔn to rɔm.
- Fɔ it tumɔs, mɔ di it dɛn we swit ɛn we gɛt fat.
- Fɔ spɛn mɔni na di Intanɛt we nɔ nid fɔ apin.
- Fɔ tɔn to gambling.
- Ɔ dɛn de fɛt wit ɔda pipul dɛn ɔltɛm.
Mɛmba se dɛn tin ya kin jɔs mek di prɔblɛm dɛn we de naw wɔs, nɔto fɔ sɔlv dɛn. Dɛn kin jɔs gi pɔsin fridɔm fɔ sɔm tɛm nɔmɔ. So, wi nid fɔ fɛn wɛlbɔdi ɛn fayn we dɛn fɔ dil wit strɛs.
Sɔm simpul we dɛn fɔ kɔntrol strɛs
1. Ɛksesaiz: Waka, rɔn, bayk, ɔ ple spɔt we yu lɛk fɔ at le 30 minit ɛvride. We yu de du ɛksɛsayz, yu bɔdi de mek ɛndɔfin, we na ɔmon dɛn we de mek pɔsin gladi. Dis na fayn we fɔ ridyus strɛs.
2. Ɛksesaiz fɔ Brith: We yu fil strɛs, go na say we kwayɛt, lɔk yu yay, ɛn blo dip dip wan. Inhal fɔ kɔnt 4, ol yu briz fɔ sɔm sɛkɔn, ɛn blo sloslo fɔ kɔnt 6. If yu du dis fɔ sɔm minit, i go mek yu fil fri.
3. Gɛt gud slip na nɛt: I impɔtant fɔ gɛt at le 7-8 awa gud slip insay wan de. Stɔp fɔ luk yu fon ɔ TV wan awa bifo yu go slip ɛn du sɔntin we go mek yu rilaks, lɛk fɔ rid buk.
4. Fɔ it tin dɛn we go mek yu it fayn: It tin dɛn we gɛt fayn fayn tin dɛn fɔ it. Ridyus di fast fud dɛn we gɛt shuga ɛn we gɛt ɔyl as yu ebul. Drink mɔ frut, vɛjitebul, ɛn klin wata.
5. Tɔk to yu padi we yu biliv: Nɔ kip yu prɔblɛm dɛn insay bɔtul insay. Tɔk to yu padi, yu man ɔ yu wɛf, ɔ yu fambul we yu kin abop pan bɔt wetin de na yu maynd. I kin ɛp fɔ pul bɔku strɛs.
6. Tɛm fɔ yusɛf: Put smɔl tɛm ɛvride fɔ du sɔntin we yu lɛk. I kin bi ɛnitin frɔm fɔ lisin to myuzik, wach fim, to fɔ du smɔl gadin wok.
Ustɛm yu fɔ go to dɔktɔ?
If, pan ɔl we yu dɔn du ɔl dis, yu stil nɔ ebul fɔ sɔlv dis prɔblɛm wit yu maynd, if e de afɛkt yu ɛvride layf, woke, ɔr famili layf bad bad wan, nɔr shem fɔ go to dɔktɔ.
Na mɔtalman, .
- If yu fil se yu nɔ go ebul fɔ kɔmɔt na dis sityueshɔn fɔ yusɛf, .
- If yu dɔn tɔn to rɔm ɔ ɔda drɔgs bikɔs yu strɛs, .
- If yu de tink bɔt fɔ du bad to yusɛf, .
- If yu gɛt sɔm kayn sik dɛn na yu bɔdi lɛk fɔ de pen na yu chɛst ɔltɛm ɛn yu ed de at bad bad wan, .
Si yu dɔktɔ wantɛm wantɛm fɔ advays. Sɔntɛnde, i kin impɔtant fɔ chɛk if ɔda mɛrɛsin de biɛn dɛn kayn sik ya na yu bɔdi. If yu dɔktɔ want, i kin rifer yu to saykayatrist ɔ advaysa. I nɔto natin fɔ shem. Jɔs lɛk aw fɔ tek mɛrɛsin fɔ pɔsin we gɛt sik na in bɔdi, na so i impɔtant fɔ gɛt wɛlbɔdi na in maynd jɔs lɛk aw i impɔtant.
Mɛsej we dɛn kin kɛr go na os
- Stret na nɔmal tin na layf, bɔt fɔ strɛs fɔ lɔng tɛm kin ambɔg di bɔdi ɛn maynd.
- Di prɔblɛm nɔto strɛs, bɔt na aw yu de du am. Nɔ du bad tin dɛn lɛk fɔ smok ɛn fɔ drink rɔm.
- Manej strɛs tru wɛl bɔdi we dɛn lɛk fɔ du ɛksɛsayz, fɔ slip fayn, fɔ it tin dɛn we go mek yu fil fayn, fɔ tɔk to yu padi dɛn, ɛn tin dɛn we yu lɛk fɔ du.
- If yu nɔ ebul fɔ kɔntrol yu strɛs ɔ yu de mek yu gɛt sayn dɛn na yu bɔdi, nɔ shem fɔ go to yu dɔktɔ. Mental wɛlbɔdi impɔtant jɔs lɛk aw bɔdi wɛlbɔdi impɔtant.
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