We wi yɛri di wɔd "stress," wi nɔ kin tink se na gud filin, nɔto so? Bɔt yu no, sɔntɛnde, smɔl strɛs kin rili fayn. Tink bɔt da smɔl fred de miks wit gladi gladi we yu kin fil we yu bigin nyu wok ɔ nyu padi biznɛs. Da kayn strɛs de kin gi wi trɛnk ɛn zil fɔ bia wit prɔblɛm dɛn ɛn tray nyu tin dɛn. I de ɛp wi bak fɔ du sɔntin kwik kwik wan we tin denja.
Bɔt dis gud strɛs nɔ kin las fɔ lɔng tɛm. I de gi yu di ɛnaji we yu nid fɔ di tɛm, dɔn i de go. Bɔt if yu de sɔfa wit strɛs fɔ lɔng tɛm, i kin mek yu nɔ ebul fɔ bia ɛn i kin afɛkt yu bɔdi ɛn maynd. Fɔ tɔk am simpul wan, pan ɔl we wi bɔdi in strɛs rispɔns de wok fayn fɔ shɔt tɛm, if i aktiv fɔ lɔng tɛm, wi ɔl sistɛm nɔ go ebul fɔ handle am.
Wetin na di rilayshɔn bitwin strɛs ɛn pwɛl hat?
Stret wae yu kin gɛt fɔ lɔng tɛm, wae wi kin kɔl chronic stress , kin mek yu gɛt sɔmtin wae siriɔs pasmak, wae yu gɛt pwɛl hat. Pwɛl hat na wan maynd sik wae de mek yu fil bad ɔltɛm ɛn nɔr de intres pan tin dɛm wae yu bin de ɛnjɔy trade. Pwɛl hat kin afɛkt bak aw yu kin want fɔ it, slip, ɛn aw yu kin ebul fɔ pe atɛnshɔn pan sɔntin.
Wetin rili wɔndaful na dat dis de wok di ɔda we bak. Dat min se, pwɛl hat kin mek pɔsin strɛs bak.
Masta sabi pipul dεm se de rilayshכn bitwin strεs εn pwεl hat na "bidirectional." Dat min se, wan kin mek di ɔda wan, ɛn di ɔda wan kin mek di fɔs wan. Dɛn tu kin ivin mek di tin wɔs.
Di we aw pwɛl hat kin mek pɔsin strɛs, rili klia. Imajin, if yu gɛt pwɛl hat, yu wan ol layf kin ambɔg. Yu de tray fɔ de fa frɔm di sosayti, fɔ de yu wan. Yu kin stɔp fɔ spɛn tɛm wit yu padi dɛn, go wok, skul, ɛn ɔl di tin dɛn we yu bin de du fɔ ɛnjɔy yusɛf. We yu fil se yu wan de lɛk dis, di strɛs we yu kin fil kin bɔku, nɔto so? So na so pwɛl hat kin mek pɔsin strɛs.
Ɛn bɔku pruf de fɔ se di ɔda say pan dis na tru bak. Wan big tin we kin mek pɔsin strɛs, lɛk dayvɔs ɔ big prɔblɛm wit mɔni biznɛs, na big tin we kin mek pɔsin strɛs. I de mek wi maynd nɔ balans. We strɛs de bɔku lɛk dis, sɔntin kin apin. Bɔku tɛm, dat na pwɛl hat.
Bɔt i nɔr dɔn rili klia yet aw strɛs kin mek pɔrsin gɛt pwɛl hat. Bɔt i klia se we pɔsin strɛs fɔ lɔng tɛm, dat kin mek i izi fɔ gɛt pwɛl at. Fɔ ɛgzampul, di prɛvalɛns fɔ pwɛl hat pan yɔŋ pipul dɛm dɔn bɔku pasmak afta di Covid pandemic. Dɛn tink se dis kin bi bikɔs ɔf di soshal ayzolayshɔn, disrɔpshɔn pan nɔmal layf patɛn, ɛn jenɛral strɛs arawnd ɛdyukeshɔn ɛn wok.
Wetin wi kin du fɔ brok dis Stress-Depression saykl?
Sɔntɛnde, if wi chenj smɔl smɔl na wi layf, dat kin ɛp fɔ lɛf dis bad bad tin we kin mek wi strɛs ɛn pwɛl at. Di tin we impɔtant pas ɔl na fɔ tink gud wan bɔt aw yu de dil wit strɛs.
De step wae impɔtant pas ɔl na fɔ tink, "Okay, a go aktiv wan fɔ du sɔmtin fɔ dil wit dis," insted fɔ tink, "A strɛs, a go gɛt pwɛl hat naw." Nɔ jɔs sidɔm de tink se, "A go bia wit dis."
Na sɔm tin dɛn we go ɛp yu:
| Du | Wetin fɔ du ɛn wetin mek i impɔtant? |
|---|---|
| Ɛksasayz. | Fɔ ɛksesaiz fɔ 30 minit insay di de, 5 dez insay di wik, na in go du fɔ mek big difrɛns. Tin dɛm lɛk fɔ waka ɛn yoga kin ɛp fɔ mek yu maynd kol ɛn nɔr strɛs. |
| Nɔ it pasmak ɛn drink pasmak. | Pan ɔl we dɛn tin ya kin mek pɔsin fil fayn fɔ sɔm tɛm, dɛn nɔ go ɛp fɔ lɔng tɛm. Apat frɔm we i de ambɔg di bɔdi, yu kin fil gilti bak bɔt yusɛf leta. If pɔsin drink pasmak, dat kin mek i nɔ ebul fɔ slip fayn. |
| Limit kafin. | Kafin, we de insay kɔfi, sɔm ti, ɛn soda, kin mek yu fil bad we yu nɔ nid ɛn i kin mek yu strɛs mɔ. Ridyus dɛn tin ya as yu ebul. |
| Nɔ smok. | Na big lay lay stori se we pɔsin smok sigrɛt, dat kin mek i nɔ strɛs. Nikotin kin mek yu gɛt kol at fɔ sɔm tɛm, bɔt i kin jɔs las fɔ shɔt tɛm. Dɔn we i dɔn west, di tin dɛn we pɔsin kin want fɔ du kin bɔku, ɛn dis kin mek i strɛs mɔ. |
| Mek tɛm fɔ yusɛf. | Du tin dɛn we yu lɛk, we de mek yu gladi. Rid buk, lisin to siŋ, wach fim. Fokus pan di tin dɛn we yu sabi du. |
| Nɔ du tin dɛn we de mek pɔsin strɛs. | If yu no se sɔntin ɔ pɔsin de mek yu strɛs, tray fɔ avɔyd da tin de ɔ pɔsin de as yu ebul. |
| Gɛt gud slip na nɛt. | Mek shɔ se yu maynd ɛn yu bɔdi gɛt di rɛst we dɛn nid. I fayn fɔ mek big pɔsin nid fɔ slip fɔ 7-9 awa ɛvride. |
If yu at pwɛl, di big tin na fɔ pul di filin we yu nɔ gɛt op fɔ se ‘ilɛk wetin a du, i nɔ impɔtant.’ Dat nɔto tru. Ivin di smɔl smɔl tin dɛn we yu de du kin mek big difrɛns.
Aks fɔ ɛp, nɔ sɔfa yu wan.
Wan ɔda fayn we fɔ ridyus di prɔblɛm dɛn we pɔsin kin gɛt we i strɛs ɛn pwɛl at na fɔ nɔ tray fɔ sɔlv dɛn tin ya yu wan. Strɔng, sɔpɔt rilayshɔnship kin mek big difrɛns.
Pwɛl hat na wae pɔrsin de fil wae pɔrsin nɔr de fil ɛn wae pɔrsin de fil yu wan. So di bɛst tin we yu go du na fɔ fɛn we fɔ kɔnɛkt bak. Fɔ tɔk to wan ɔ tu padi dɛn we yu kin abop pan rili impɔtant.
We yu tɔk to yu padi ɛn fambul dɛn, dat go ɛp yu fɔ ɔndastand mɔ bɔt wetin de mek yu strɛs. Dat na big step fɔ go bifo.
Bifo yu jɔs se, "A strɛs," i kin ɛp fɔ no di patikyula tin dɛm wae rili de mɔna yu ɛn afɛkt yu layf. Na big ɛp fɔ gɛt pɔsin fɔ tɔk to bɔt dat.
Sɔntɛnde, di wangren big rilif na fɔ tɔk bɔt wetin de na yu maynd wit pɔsin we de lisin fayn fayn wan, pas fɔ tɛl yu se "du dis, du dat."
Fɔ gɛt ɛp we pɔsin we sabi du in wok
If fɔ tɔk to yu padi ɛn fambul dɛn nɔ ɛp, yu kin go to pɔsin we sabi du in wok . Dat min se yu fɔ go to dɔktɔ ɛn tɔk bɔt am. I kin rifer yu to saykayatrist ɔ advaysa if nid de.
Wan tritmɛnt we fɔ dis na kɔgnitiv-bihayvya tɛrapi (CBT).. Fɔ tɔk am simpul wan, dis tritmɛnt we de wok bay we i de chenj di we aw wi de tink ɛn biev, ɛn ɛp wi fɔ kɔntrol wi layf bak. Dis CBT we de ɛp wi fɔ tink se, "Wetin na di smɔl tin we a kin du tide? Aw a go du am? Wetin go bi di rizɔlt?" So, na gud tin fɔ tich ɛn bak na we fɔ trit am.
Mɛsej we dɛn kin kɛr go na os
- Stret ɛn pwɛl hat gɛt sɔntin fɔ du wit dɛnsɛf. Wan kin mek di ɔda wan ɔ mek di tin wɔs.
- Simpul chenj na yu layf lɛk fɔ du ɛksɛsayz, fɔ it gud it, ɛn fɔ slip fayn kin gi yu bɔku rilif.
- Nɔ fɛt dɛn tin ya yu wan. Tɔk to yu padi ɔ yu fambul we yu kin abop pan. Dat na bɔku trɛnk.
- If i nɔ izi fɔ yu fɔ kɔntrol am ivin afta yu dɔn tɔk to yu famili, nɔ shem fɔ go to dɔktɔ . Fɔ fɛn prɔfɛshɔnal ɛp nɔto sayn fɔ wikɛd, na sayn fɔ ɛp yusɛf.
- Tritmɛnt lɛk kɔgnitiv bihayvya tɛrapi (CBT) na wan we we rili fayn fɔ kɔntrol aw yu de tink ɛn aw yu de biev.
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