Na rili nɔmal tin fɔ mek wi fil prɛshɔn, lod, ɔr wetin wi kɔl ‘ strɛs ’, fɔ smɔl ɛn big tin dɛn na wi layf. Infakt, sɔntɛnde, na dis strɛs we kin mek wi du tin. We sɔntin apin we de mek pɔsin fil pen, lɛk we i sik bad bad wan, we pɔsin lɔs in wok, ɔ we pɔsin na in fambul day, i kin bi bak pan layf fɔ fil big prɛshɔn, sɔri-at, ɛn wɔri. Natin nɔ bad fɔ lɛ pɔsin fil da we de fɔ sɔm tɛm.
Bɔt if dis pwɛl hat ɛn wɔri dɔn de fɔ pas sɔm wiks, ɛn i dɔn bigin fɔ ambɔg yu os wok ɔ wok, yu fɔ rili go to yu dɔktɔ ɛn tɔk bɔt am . If nid de, dɛn kin ɛp yu tru tritmɛnt, mɛrɛsin, ɛn ɔda we dɛn.
Tin dɛm wae yu kin du fɔ kɔntrol strɛs bifo i wɔs
Bɔku tin dɛn de we wi kin lan fɔ kɔntrol strɛs bifo i bi big lod. Dɛn smɔl advays ya go ɛp yu fɔ du jɔs dat.
- Luk ɔltin fayn: Fɔs gri se sɔm tin dɛn de we wi nɔ go ebul fɔ kɔntrol . We yu du dat, yu go fil se yu gɛt fridɔm.
- Bi Assertive: Bifo yu ala wit yu filin ɛn opinion wit wamat, fɔ protɛkt yusɛf, praktis fɔ tɔk am wit kol at, klia wan, ɛn tranga wan. Nɔ fred fɔ se, "Na so a de fil."
- Manej yu tɛm: We yu lan aw fɔ ɔganayz yu wok, strɛs we yu nɔ nid kin jɔs stɔp.
- Set bɔda fɔ yusɛf: Lan fɔ se "nɔ" to rikwest dɛm we tu strɛs fɔ yu fɔ handle. Yu nɔ nid fɔ sɔfa bay we yu de tray fɔ mek ɔlman gladi.
- Mek tɛm fɔ tin dɛn we yu lɛk fɔ du: Fɛn smɔl tɛm ɛvride fɔ du sɔntin we yu lɛk, lɛk fɔ drɔ, rid buk, lisin to siŋ, ɔ du sɔm gadin wok.
- Nɔ tɔn to di rɔng tin: Nɔ tɔn to rɔm, drɔgs, ɔ ɔda bad bad tin dɛn fɔ mek yu nɔ strɛs. Infakt, dɛn tin dɛn de go jɔs mek yu bɔdi strɛs mɔ.
- Mentɛn soshal kɔnekshɔn : Spend tɛm wit yu padi ɛn fambul dɛm we lɛk yu ɛn ɔndastand yu. I kin rili fayn fɔ gɛt pɔsin fɔ tɔk to bɔt ɛnitin we de na yu maynd.
- Sik pɔrsin wae de woke fɔ yu fɔ ɛp yu: If yu fɛn tritmɛnt frɔm pɔrsin wae sabi yu, lɛk pɔrsin wae sabi bɔt yu maynd wae tren fɔ mɛn yu strɛs, dat kin ɛp yu fɔ lan fayn fayn we fɔ bia wit dis sik.
Di tin we impɔtant pas ɔl na, nɔ ɛva shem fɔ aks fɔ ɛp. Stret nɔto wikɛd tin, na tin wae kin apun to ɛnibɔdi.
Laif stayl chenj: rial sɔlv fɔ strɛs
Apat frɔm dɛn tin ya, if yu ad smɔl chenj dɛn na yu layf, dat kin ɛp bak fɔ mek yu nɔ strɛs . Lɛ wi si wetin dɛn bi.
1. Ɛksesaiz na big mɛrɛsin.
Fɔs, fɔ du bɔku tin, dat na fɔ du ɛksɛsayz, dat kin mek yu slip fayn. Fɔ slip fayn kin min bak se i izi fɔ kɔntrol strɛs. Ivin dɔktɔ dɛn dɔn si se pipul dɛn we de du ɛksɛsayz kin slip fayn (Slow Wave Sleep), we kin mek dɛn bren ɛn bɔdi fayn. Bɔt we sɔm pipul dɛn de du ɛksɛsayz tumɔs nia fɔ go slip, dat kin mek sɔm pipul dɛn nɔ slip fayn, so tek tɛm wit dat bak.
Dɔn bak, we wi de du ɛksasaiz, wi de pul ɔmon dɛn we de mek wi fil gladi. fכ egzampl, כmon dεm lεk εndorfin εn εndokanabinoyd, we de ridyus pen εn bכku slip, de kכmכt. dis כmon dεm de rispansabl bak fכ di strenj filin fכ yuforia we sכm pipul dεn kin fil afta dεn dכn rכn fכ lכng ("runner's high").
Pipul wae de du eksasaiz kin tink gud wan bɔt dɛnsɛf, ɛn dɛn kin nɔr kin wɔri pasmak bak. We yu bɔdi fil fayn, yu maynd kin fil fayn bak.
| Ɛksesaiz ɛn tin dɛn we pɔsin kin du we kin ɛp fɔ mek pɔsin nɔ strɛs | |
|---|---|
| Ɛksesaiz ɔltɛm |
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| Tin dɛn we pɔsin kin ad pan ɛvride layf |
|
2. Di inflɛns we di it we pɔsin de it gɛt
Di bɛnifit dɛn we pɔsin kin gɛt we i de it fayn nɔ kin jɔs afɛkt yu bɔdi wɛlbɔdi, bɔt i kin afɛkt yu maynd wɛlbɔdi bak. If yu it di rayt tin, dat kin mek yu nɔ strɛs, i kin mek yu bɔdi strɔng, ɛn i kin mek yu nɔ gɛt blɔd prɛshɔn.
na di כda say, it dεm we gεt hכy shuga εn fεt, aka "junk food," de du di εksakכt כpכsite. Na nɔmal tin fɔ want dɛn it ya mɔ we yu strɛs. Bɔt nɔ fɔdɔm insay da trap de.
Fɔ mek yu gɛt wɛlbɔdi, ad kɔmpleks kabɔhaydrɛt, slim protin, ɛn fat asid we de insay fish, mit, eg, ɛn nɛt to yu it.
Dɔn bak, it dɛn we gɛt bɔku antiɔksidant rili impɔtant. Dɛn tin ya kin ɛp fɔ protɛkt wi sɛl dɛn frɔm di damej we kin kam bikɔs ɔf strɛs we nɔ de dɔn. Yu kin gɛt dɛn tin ya frɔm bins, frut, bɛri, vɛjitebul, ɛn spays lɛk jinja.
3. Di valyu fɔ slip fayn na nɛt
Wan pan di bad tin dɛn we kin apin we pɔsin strɛs na we i nɔ kin slip. If yu nɔ ebul fɔ slip fɔ at le tri dez insay di wik fɔ tri mɔnt, yu kin gɛt inshɔmnia . We pɔsin nɔ de slip fayn, i kin mek i strɛs mɔ ɛn mɔ, ɛn i kin mek i nɔ izi fɔ slip. I tan lɛk wan bad bad saykl.
Dɛn abit ya go ɛp yu fɔ slip fayn:
- Ɛksesaiz ɔltɛm ɛvride.
- Yu fɔ de na di san insay di de.
- Nɔ drink rɔm ɛn kafin (ti, kɔfi) nia di tɛm we yu go slip.
- Gɛt di abit fɔ go slip ɛn wek di sem tɛm ɛvride.
- Stɔp fɔ yuz yu fon, tablɛt, ɔ TV 30-60 minit bifo yu go slip.
- Tray fɔ tink gud wan ɔ fɔ yuz wan we fɔ mek yu at kol bifo yu go slip.
4. Tɛknik dɛn fɔ Rilaks
Bɔku ɔda we dɛn de we rili fayn fɔ kɔntrol strɛs.
- Yoga: Yoga na ɛksesaiz ɛn fɔ tink gud wan. Di we aw yu kin du yoga, mɔ di wan dɛn we yu kin muv sloslo, strɛch, ɛn brith dip, fayn fɔ mek yu nɔ strɛs.
- Fɔ tink gud wan: Dis we ya we pipul dɛn dɔn de yuz fɔ bɔku tawzin ia ɛn i rili wok. Sidɔm na say we kwayɛt, usay yu go fil fayn, ɛn jɔs pe atɛnshɔn pan aw yu de blo. Mek di tin dɛn we yu de tink bɔt kam ɛn go, we yu nɔ jɔj dɛn.
- Dip Briz: We wi de blo dip dip wan, di natura l we wi bɔdi kin ebul fɔ mek wi at kol kin wok. Dis kin gi mɔ ɔksijɛn to di bren ɛn i kin mek di nervɔs sistɛm kol.
- Fɔ gɛt kɔnekshɔn wit pipul dɛm: Fɔ tɔk bɔt wetin de na yu maynd wit yu padi ɔr fambul wae yu kin abop pan na nɔrmal we fɔ ridyus strɛs.
- Laf Tɛrapi: We yu laf lawd wan, yu bɔdi kin gɛt mɔ ɔksijɛn. Yu at, yu lɔng, ɛn yu mɔsul dɛn de wok. I de pul ɔmon dɛn bak we de briŋ gladi at na yu maynd. Wach wan fani stori ɛn ɛnjɔy wit padi dɛn na fayn mɛrɛsin fɔ strɛs.
- Tɔk Tɛrapi:Sɔm pipul dɛn kin si se di tritmɛnt wae dɛn kin tɔk bɔt kin rili ɛp fɔ dil wit strɛs wae dɛn kin gɛt fɔ lɔng tɛm. Fɔ ɛgzampul, wan we we dɛn kɔl Cognitive Behavioral Therapy (CBT) kin ɛp yu fɔ chenj di bad we aw yu de tink. E fayn fɔ go to kwalifay dɔktɔ ɔr sayɛnsman fɔ dis.
Mɛsej we dɛn kin kɛr go na os
- Stret na nɔmal tin, bɔt i de na yu an fɔ kɔntrol am.
- Ɛksesaiz, it fayn it, ɛn slip fayn na tri pan di pawaful tin dɛn we pɔsin kin yuz fɔ fɛt strɛs.
- Praktis we fɔ mek yu fil kol lɛk fɔ tink gud wan ɛn fɔ blo dip dip wan ɛvride. Dɛn tin ya nɔ kin tek bɔku tɛm.
- Nɔ kɛr yu lod yu wan. Tɔk to pɔsin we yu biliv.
- If i nɔ izi fɔ kɔntrol strɛs ɛn i de afɛkt yu ɛvride layf, nɔ shem fɔ go to dɔktɔ.
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