Yu de fil se yu de bost wit ɔltin dɛn tɛm ya? Yu kin vɛks pan smɔl smɔl tin dɛn? Yu kin fil se yu at pwɛl ɛn yu nɔ gɛt fridɔm na yu maynd? Infakt, dɛn tin ya na tin dɛn we wi ɔl kin gɛt sɔm tɛm na wi layf. Dis na wetin wi kin jɔs kɔl ‘ strɛs ’ ɔ mental prɛshɔn . Pan ɔl we dis na nɔmal tin, if dɛn nɔ de manej am fayn, i kin gɛt big impak pan wi bɔdi wɛlbɔdi ɛn bak pan wi maynd wɛlbɔdi. So tide, lɛ wi tɔk bɔt wetin na strɛs, aw i kin afɛkt wi, ɛn di tin we impɔtant pas ɔl, aw fɔ pul am kɔmɔt ɛn mek yu maynd fil fayn.
Wetin na Strɛs Manejmɛnt?
Fɔ tɔk am simpul wan, strɛs na nɔmal tin we wi bɔdi ɛn maynd kin du we wi mit nyu chenj ɛn chalenj (wi kin kɔl dɛn tin ya we kin mek wi strɛs) na wi layf. Imajin se yu de chenj wok, ɛgzam de kam nia, famili prɔblɛm de... Na tɛm lɛk dis, wi jɔs de fil se dɛn de prɛs wi, nɔto so? Na dat na strɛs.
Stret mɛnejɛmɛnt de tɔk bɔt di tɛknik dɛm wae wi kin yuse fɔ impɔtant di we aw wi de ansa to chalenj dɛm. We wi yuz dɛn we ya, wi go ebul fɔ avɔyd ɔ ridyus di sik dɛn we pɔsin kin gɛt we i strɛs na wi bɔdi ɛn maynd .
Aw strɛs kin afɛkt yu bɔdi ɛn maynd?
We strɛs de bɔku, wi bɔdi ɛn wi maynd kin bigin fɔ sɛn difrɛn sayn dɛn. I tan lɛk se alam de blo insay wi bɔdi. Sɔm pipul dɛn kin gɛt wan ɔ tu pan dɛn sik ya, ɛn ɔda pipul dɛn kin gɛt sɔm pan dɛn wan tɛm.
| Aw di impak kin apin | Sɔm sayn dɛn we kin apin |
|---|---|
| Na di maynd | Wɔri, Pwɛl hat, Panik Atak |
| Na bɔdi | Chɛst pen, at bit kwik kwik wan, taya ɔltɛm, nɔ de slip, ed we de at, ay blɔd prɛshɔn, bɛlɛ at ɛn nɔ de it fayn. |
Wetin na di prɔblɛm dɛn we kin apin if dɛn nɔ kɔntrol di strɛs fayn fayn wan?
We dɛn nɔ kin ebul fɔ bia wit strɛs, sɔm pipul dɛn kin yuz we dɛn we nɔ fayn ɛn we nɔ fayn fɔ pul am. Dɛn tin ya kin jɔs mek di prɔblɛm wɔs.
- Di adikshɔn fɔ drink rɔm .
- Fɔ tɔn to fɔ smok.
- Fɔ tɔn to ɔda drɔgs.
- Fɔ ɛgzampul, di prɔblɛm dɛn we pɔsin kin gɛt we i de it, we i de it pasmak.
Dɛn kayn tin ya nɔr kin ɛva gi pɔrmɛnt sɔlv fɔ strɛs. So yu fɔ tink tu tɛm bifo yu yuz dɛn kayn tin dɛn de.
Aw yu go no wetin de mek yu strɛs?
Fɔ pul yu strɛs, di fɔs tin we yu fɔ du na fɔ no ustɛm di tin dɛn we de mek yu strɛs de mek yu strɛs.Big tin dɛn lɛk fɔ chenj wok, fɔ muf os, ɛn fɔ dayvɔs kin izi fɔ no. Bɔt di smɔl smɔl tin dɛn we kin apin ɛvride kin afɛkt wi bak. Fɔ ɛgzampul, fɔ stɔp na trafik ɛvride, ɔ fɔ gɛt smɔl smɔl tin dɛn we nɔ gri na di wokples.
Wan fayn we fɔ du dis na fɔ kip wan jɔnal. Tray fɔ rayt dɛn tin ya ɛvride fɔ lɛk wan wik so:
- Ustɛm yu bin fil strɛs ɛn wetin na bin di rizin fɔ am? (e.g., yu bin gɛt agyumɛnt wit yu bɔs dis mɔnin)
- Aw yu bin fil pan bɔdi ɛn maynd da tɛm de? (e.g., ed we de at , vɛks)
- Aw yu bin du dat? (e.g., yu bin de vɛks ɛn nɔ tɛl ɛnibɔdi, ɔ yu go insay yu rum ɛn ala)
We yu rayt dis we, afta sɔm tɛm yu go no us tin dɛn de strɛs yu pas ɔl ɛn aw yu de bia wit dɛn. I tan lɛk fɔ no if pɔsin gɛt sik.
Aw fɔ dil wit strɛs fayn fayn wan?
Di bɛst tin fɔ du na fɔ put dɛn we ya insay yu ɛvride layf, ɛn nɔ wet fɔ mek sɔntin we go mek yu strɛs. If yu yuz bɔku we dɛn togɛda, i go wok pas fɔ jɔs yuz wan we. Lɛ wi si wetin na dɛn we ya.
We dɛn fɔ mek di maynd rilaks
- Laf bɔku: Yu no se risach dɔn sho se we wi laf, dat kin mek di kɔtisol, we na wan ɔmon we de mek wi strɛs na wi bɔdi nɔ bɔku? I de mek wi fil fayn bak. Wach wan fani stori, tok to padi we de mek wi laf.
- Kɔl yu maynd: Fɔ tink gud wan, fɔ tink gud wan , fɔ du ɛksɛsayz fɔ blo dip, ɛn fɔ masaj yu fayn fayn wan, dat kin ɛp fɔ mek yu at nɔ bit ɛn mek yu maynd kol. Fɔ lisin to yu fav siŋ ɔ lisin to di sawnd dɛm we de mek yu fil fayn we di nature (di sawnd fɔ strim ɔ bɔd siŋ) kin fayn bak.
Tin dɛn we yu go ebul fɔ du wit yu bɔdi
- Ɛksesaiz: We yu go waka na do ɔ yu de du ɛksɛsayz wit yu padi dɛn, dat kin mek yu rili rilaks. I rili fayn bak fɔ du ɛksesaiz dɛn we gɛt fɔ du wit di maynd, lɛk yoga ɔ tai chi .
- It fayn it: It mɔ fresh frut ɛn vɛjitebul. Ridyus di it dɛn we gɛt fat , kafin, ɛn it dɛn we gɛt shuga as yu ebul.
- Mek yu slip fayn: Fɔ slip fayn na nɛt na di bɛst mɛrɛsin fɔ strɛs. Stɔp fɔ luk yu fon ɔ TV bifo yu go slip. Mek ples we kol, rid buk, ɔ was bifo yu go slip.
We dɛn fɔ kɔntrol di tin dɛn we yu de tink bɔt
- Mek “Mi Taym”: Du at le wan tin fɔ yusɛf ɛvride. I kin bi fɔ tink gud wan, fɔ mit yu padi, fɔ rid buk, ɔ fɔ du sɔntin we yu lɛk fɔ du.
- Sik ɛp: I impɔtant fɔ go to pɔsin we sabi du in wok. Wan pɔsin we de gi advays kin tich yu aw fɔ kɔntrol yu strɛs. Cognitive Behavioral Therapy (CBT) na wan tritmɛnt we rili fayn fɔ dis.
- Tɔk bɔt aw yu de fil: We yu fil se yu at pwɛl, tɔk to yu padi ɔ yu fambul we yu kin abop pan bɔt aw yu de fil. I kin rili fil fayn we yu yɛri pɔsin in vɔys.
- Tek kɔntrol: Plɛn yu de. If yu mek wan list fɔ di tin dɛn we yu fɔ du di nɛt bifo dat, yu go fil se yu ebul fɔ kɔntrol yu mɔ. Dɔn bak, lan fɔ se “nɔ” we ɔda pipul dɛn aks fɔ am. Nɔ lɔs yusɛf bay we yu de tray fɔ du ɔltin.
Ustɛm yu nid fɔ go to dɔktɔ?
If yu blɔd prɛshɔn tu ay fɔ mek yu nɔ ebul fɔ kɔntrol dɛn mɛrɛsin ya na yu os, ɔ if yu gɛt ɛni wan pan dɛn sayn ya, yu fɔ rili go to yu dɔktɔ .
| 1. 1. 1. . | If yu de fil fɔ wɔri ɔr pwɛl hat we yu nɔ go ebul fɔ bia. |
| 2. 2. . | If yu gɛt pen na yu chɛst (dis kin bi sayn fɔ hat atak ɛn dɛn fɔ adrɛs am wantɛm wantɛm). |
| 3. 3. . | If yu nɔ ebul fɔ kɔntrol di we aw yu de drink rɔm ɔ tek drɔgs. |
| 4. 4. . | If yu de tink bɔt fɔ kil yusɛf. |
Mɛmba se fɔ aks fɔ ɛp nɔto sayn fɔ se pɔsin wik, na sɔntin we pɔsin we strɔng we de tink bɔt insɛf ɛn lɛk insɛf de du.
Mɛsej we dɛn kin kɛr go na os
- Stret na nɔmal tin na layf. Wi nɔ go ebul fɔ pul am kɔmɔt kpatakpata, bɔt wi kin ebul fɔ manej am fayn fayn wan.
- Di fɔs tin we yu fɔ du na fɔ no wetin de mek yu strɛs.
- Inkorporet wan ɔr mɔr rilaks, fyzikal aktiviti, ɛn tinkin manejmɛnt tɛknik insay yu ɛvride layf.
- If yu nɔ ebul fɔ kɔntrol yusɛf wit tin dɛn we yu kin du na os ɔ if sayn dɛn de sho se yu de wɔn yu, nɔ shem fɔ go to dɔktɔ ɔ pɔsin we de gi yu advays.
- Yu maynd wɛlbɔdi impɔtant jɔs lɛk aw yu bɔdi impɔtant, so tek kia ɔf am.
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