Sɔntɛnde na wi layf, wi ɔl kin fil strɛs . I rili nɔmal. Tink bɔt am, dis na wetin yu kin fil we big chenj ɔ chalenj kam na yu layf. Na nɔmal tin fɔ fil dis we ɛgzam de kam nia, we prɔblɛm de na wokples, we prɔblɛm de na di famili. Dis tɛm ya, wi bɔdi ɛn wi maynd ɔl tu kin ansa dis prɔblɛm.
Fɔ tɔk am simpul wan, wetin na Stress Management?
Stress management na fɔ impɔtant di we aw yu de dil wit de prɛshɔn ɛn chalenj dɛm wae kin kam na yu layf. I nɔ min fɔ pul strɛs. Bikɔs wi nɔ go ebul fɔ stɔp prɔblɛm ɛn chalenj fɔ kam na wi layf. Bɔt wi kin chenj di we aw wi de ansa dɛn ɛn aw wi kin bia wit dɛn. I tan lɛk se wi de lan fɔ swim agens di wef dɛn na di si, pan ɔl we wi nɔ ebul fɔ stɔp dɛn. We wi yuz dɛn we ya, wi go ebul fɔ mek wi nɔ gɛt prɔblɛm wit wi bɔdi ɛn maynd bikɔs wi strɛs.
Aw strɛs kin afɛkt yu bɔdi ɛn maynd?
We strɛs kin bɔku, i nɔ kin jɔs afɛkt wi maynd bɔt i kin afɛkt wi bɔdi bak. Sɔntɛm yu dɔn ɛkspiriɛns dɛn kayn tin ya. Lɛ wi si wetin na dɛn sayn ya.
| Nature of di impak | Tin dɛn we yu kin fil |
|---|---|
| Saikɔlɔjik ifɛkt dɛn | Fɔ fil frayd fɔ natin (Wansay), fil sɔri, nɔr intres pan ɛnitin (Diprɛshɔn), ɔr wantɛm wantɛm fil frayd wae yu nɔr ebul fɔ kɔntrol (Panic Attacks). |
| Di tin dɛn we kin apin to pɔsin in bɔdi |
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Wetin na di prɔblɛm dɛn we kin apin if dɛn nɔ kɔntrol di strɛs fayn fayn wan?
We pɔsin nɔ kin ebul fɔ bia wit strɛs, sɔm pipul dɛn kin yuz di rɔng tin fɔ lɛ dɛn nɔ gɛt am. Dɛn tin ya na fɔ sɔlv fɔ sɔm tɛm nɔmɔ, bɔt as tɛm de go, dɛn kin mek wi gɛt mɔ prɔblɛm dɛn.
- Yuz rɔm : Fɔ tɔn to rɔm fɔ fɔgɛt bɔt yu maynd prɔblɛm.
- Bad it: Sɔm pipul dɛn kin it bɔku bikɔs ɔf strɛs, ɔda wan dɛn kin gɛt prɔblɛm wit aw dɛn de it usay dɛn nɔ kin ebul fɔ kɔntrol aw dɛn de it.
- Smok : Fɔ bi adikshɔn to smok, tink se i go ridyus strɛs.
- Yuz ɔda drɔgs: Fɔ tɔn to ɔda drɔgs wit di op fɔ mek yu fil fayn.
Dɛn bad abit ya go jɔs mek yu strɛs mɔ ɛn mɔ. So, if yu de yuz sɔntin lɛk dis, i rili impɔtant fɔ tɔk bɔt am wit pɔsin we yu biliv.
Aw yu kin no se yu strɛs?
Fɔ pul yu strɛs, di fɔs tin we yu fɔ du na fɔ no di rayt tin we de mek yu strɛs. Sɔm tin dɛn kin izi fɔ no. Tink bɔt big tin dɛn lɛk fɔ muf os, fɔ lɔs wok, ɔ fɔ skata mared.
Bɔt, sɔmtɛm na di smɔl smɔl tin dɛn we kin mek wi strɛs. Smɔl smɔl tin dɛn we kin apin ɔlsay na di de kin ad pan big tin we kin mek pɔsin strɛs. Di bɛst we fɔ no dis na fɔ kip wan dayari .
Dis kin ɛp yu fɔ no di kayn we aw yu de strɛs ɛn aw yu de bia wit dɛn. Tray fɔ rayt dɛn tin ya fɔ lɛk wan wik so:
1. Di tin we mek yu strɛs: Us tin we apin we mek yu fil strɛs? (e.g., we yu chenj wɔd wit yu bɔs na di ɔfis, sɔntin we apin na di bɔs).
2. Aw yu bin fil: Aw yu bin fil pan bɔdi ɛn maynd? (e.g., bɛlɛ we de at, ed we de at, vɛks, sɔri).
3. Yu riakshɔn: Aw yu bin biev we di tin apin? (e.g., ala, tinap na sayd we i nɔ tɔk to ɛnibɔdi, it bɔku).
We yu rayt dis we, yu go ɔndastand us tin dɛn de strɛs yu pas ɔl ɛn aw yu de dil wit dɛn.
Wetin na sɔm we dɛn fɔ dil wit strɛs?
Bɔku we dɛn de fɔ dil wit strɛs. De impɔtant tin na fɔ yuse dɛn we ya nɔto jɔs we yu strɛs, bɔt fɔ mek dɛn bi pat pan yu ɛvride layf. Na da tɛm de yu go gɛt di bɛst rizɔlt. Lɛ wi tɔk smɔl bɔt dɛn we ya.
Teknik dɛn fɔ Rilaks
- Laf bɔku: Yu no se we wi de laf, di ɔmon we de na wi bɔdi we de mek wi strɛs, we na kɔtisol , kin ridyus? We wi de laf, dat kin mek wi fil fayn bak. Wach wan fani stori, tok to yu padi we de mek yu laf.
- Kɔl yu maynd: Fɔ tink gud wan , fɔ tink gud wan, ɛn fɔ du ɛksɛsayz fɔ blo dip, kin ɛp fɔ kɔntrol yu at rit ɛn mek yu maynd kol. Fɔ lisin to yu fav siŋ ɔ myuzik we de mek yu fil fayn bak kin fayn.
Fyzikal Tɛknik fɔ Wan Wɛlbɔdi Maynd
- Ɛksesaiz: If yu waka fɔ shɔt tɛm na do ɔ yu de du ɛksɛsayz wit yu padi dɛn, dat kin mek yu rili rilaks. Dɔn bak, fɔ du ɛksɛsayz fɔ tink gud wan lɛk yoga kin rili bɛnifit yu.
- Gud it: Put bɔku fresh frut ɛn vɛjitebul dɛn we yu ebul fɔ it. Ridyus it dɛn we gɛt ɔyl, kɔfi, ɛn it dɛn we gɛt shuga as yu ebul.
- Slip fayn: Ɔf yu fon ɛn TV bifo yu go slip. Krio ples we kol na yu bedrum. Rilaks yu maynd bay we yu de du sɔntin lɛk fɔ rid buk ɔ fɔ was wam wam wan.
- Put di bad abit dɛn: If yu de smok, stɔp am. Ridyus di we aw yu de drink rɔm. If yu nid ɛp fɔ win sɔntin lɛk dis, nɔ shem ɛn tɔk to yu dɔktɔ .
Ridyus Stress bay we yu Chenj di we aw yu de tink (Cognitive Techniques) .
- Kip wan jɔnal: Rayt bɔt di gud tin dɛn we yu du insay di de, di tin dɛn we yu dɔn du. Ɔ, mek am yu abit fɔ rayt tri tin dɛn we yu gladi fɔ ɛvri nɛt.
- "Time for yourself": Du wan tin evride jos fo yu sef. I kin bi fɔ tink gud wan, fɔ go fɛn yu padi, fɔ rid buk, ɔ fɔ du sɔntin we yu lɛk fɔ du.
- Gɛt ɛp: Pɔsin we sabi bɔt mental wɛlbɔdi biznɛs kin tich yu bɛtɛ we fɔ kɔntrol strɛs. Cognitive Behavioral Therapy (CBT) na tritmɛnt we dɛn dɔn pruv fɔ dis. I de ɛp yu fɔ no ɛn chenj di bad we aw yu de tink, ɛn chenj di we aw yu de dil wit prɔblɛm.
- Sheb wetin de na yu maynd:We yu gɛt prɔblɛm we yu nɔ go ebul fɔ bia, tɔk to yu padi ɔ yu fambul we yu kin abop pan. Ivin we yu jɔs yɛri pɔsin in vɔys, dat kin mek yu fil fayn.
- Tek kɔntrol: Mek wan list fɔ di tin dɛn we yu fɔ du fɔ di de. Plan di nɛt bifo wetin yu go du di nɛks de ɛn wetin yu nid fɔ put bifo tɛm. Dɔn bak, nɔ se "yes" to ɔltin. Gɛt di abit fɔ se "nɔ" if pɔsin aks yu fɔ du sɔntin we yu nɔ ebul fɔ du.
Wetin na di bɛst tɛm fɔ go to dɔktɔ?
Pan ɔl we na nɔmal tin we pɔsin kin strɛs, sɔntɛnde, i nɔ kin ebul fɔ kɔntrol am. If yu gɛt ɛni wan pan di sayn dɛm we de dɔŋ ya, i impɔtant fɔ go to yu dɔktɔ wantɛm wantɛm fɔ advays.
| Ficha fɔ pe atɛnshɔn to | Wetin mek i siriɔs? |
|---|---|
| Wɔri wɔri ɔ pwɛl hat we yu nɔ go ebul fɔ bia | Dɛn tin ya kin bi mɛrɛsin we nid fɔ gɛt tritmɛnt. Yu dɔktɔ kin rifer yu fɔ di tritmɛnt ɔ advays we yu nid. |
| Chɛst de pen | Pan ɔl we strɛs kin mek pɔsin fil pen na in chɛst, i kin bi sayn bak fɔ wan siriɔs sik lɛk at atak. So nɔ ɛva ignore am. Go na ɔspitul in Imejɛnsi Dipatmɛnt (ETU) wantɛm wantɛm. |
| Fɔ tek drɔgs ɔ fɔ drink rɔm | Yu nid dɔktɔ fɔ ɛp yu fɔ lɛf dɛn adikshɔn ya. Yu dɔktɔ kin sho yu di bɛst rod. |
| Tin dɛn we pɔsin kin tink bɔt fɔ kil insɛf | Dis na imejensi. If yu de tink bɔt dɛn tin ya, duya nɔ fɔ de yu wan. Tɛl pɔsin we yu trɔst wantɛm wantɛm. Ɔganayzeshɔn dɛn de na Sri Lanka we de gi fri ɛn kɔnfidɛns savis fɔ dis.Kɔl ɔganayzeshɔn lɛk CCCline (fon nɔmba: 1333) ɔ Sumithrayo . Dɛn rɛdi ɛn rɛdi fɔ ɛp yu. |
Stret na pat pan wi layf. Wi nɔ go ebul fɔ pul am kɔmɔt kpatakpata. Bɔt wi kin ebul fɔ manej aw wi de dil wit am. Fɔ tɔk to yu dɔktɔ bɔt dis kin bi gud fɔs step pan dis joyn. If nid de, i kin rifer yu to dɔktɔ ɔ gi yu mɛrɛsin fɔ tin dɛn lɛk fɔ wɔri we yu gɛt strɛs.
Mɛsej we dɛn kin kɛr go na os
- Stret na nɔmal tin we wi bɔdi kin du to di prɔblɛm dɛn we kin apin na layf. I kɔmɔn fɔ ɔlman.
- Di impɔtant tin nɔto fɔ pul strɛs, bɔt na fɔ lan aw fɔ kɔntrol am.
- Kip yu dayari ɛn tray fɔ no wetin de mek yu strɛs.
- Inkorporet tin dɛm lɛk fɔ du ɛksɛsayz, fɔ slip fayn, fɔ it wɛl, ɛn fɔ mek yu fil fayn (mɛditeishɔn, laf) insay yu ɛvride layf.
- Tɔk to pɔsin we yu trɔst we yu de fil bad. Nɔ ɛva shem fɔ aks fɔ ɛp.
- If yu nɔ ebul fɔ kɔntrol yu strɛs, yu de tink bɔt fɔ kil yusɛf, ɔ yu gɛt ɔda siriɔs sayn dɛn, go to dɔktɔ wantɛm wantɛm.
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