Nawde, i at fɔ fɛn pɔsin we nɔ gɛt "stress", nɔto so? Wit tausin tin laik job problem, haus wok, pikin edukeshon , exam... na rili normal to fil likl preshos fo yu ed. Infakt, wan patikyula lɛvul fɔ prɛshɔn de mek wi du tin dɛn lɛk fɔ du wok fayn, fɔ stɔdi fɔ ɛgzam, ɛn ɔda tin dɛn Bɔt if dis prɛshɔn go pas di limit, dat min se if i las fɔ lɔng tɛm, i nɔ fayn fɔ wi bɔdi ɔ maynd atɔl.
Bɔt mɛmba se if yu sɔri ɔ wɔri nɔr de fɔ pas sɔm wiks, ɛn i dɔn bigin fɔ ambɔg yu ɛvride woke, os, ɔr woke, mek shɔ se yu go to yu dɔktɔ fɔ advays. I kin gi di tritmɛnt we i nid, advays, ɛn ɔda we dɛn.
Aw yu go no if yu strɛs?
We strɛs de bɔku, wi bɔdi ɛn di we aw wi de biev kin sho sayn dɛn fɔ dat. Sɔntɛm yusɛf go dɔn ɛkspiriɛns dɛn tin ya.
- A kin gɛt ed we kin at ɔltɛm .
- A nɔ ebul fɔ slip fayn. A nɔ kin ebul fɔ slip atɔl, ɔ a kin wek midul nɛt.
- I at fɔ kip yu maynd na wan ples.
- A kin vɛks pan ivin di smɔl smɔl tin dɛn, ɛn a kin fil bad bad wan.
- Di apɛtit kin stɔp ɔ i kin bɔku.
- Tin dɛn lɛk we yu bɛlɛ de pwɛl, we yu de blo.
- Ɔltɛm i kin taya, i nɔ kin intres fɔ du ɛnitin.
If yu gɛt sɔm kayn sik lɛk dis, i min se yu bɔdi de tɛl yu se, " Di strɛs tumɔs smɔl rayt naw, tek kia ɔf mi."
Lɛ wi ajɔst di we aw wi de liv wi layf fɔ mek wi nɔ strɛs.
Nɔr to big tin, bɔt fɔ mek smɔl chenj na wi ɛvride layf kin gɛt big impak pan aw fɔ kɔntrol strɛs. Lɛ wi tek tɛm luk di men tin dɛn we wi fɔ pe atɛnshɔn pan.
| Di we aw pipul dɛn de liv dɛn layf chenj | Aw i go ɛp fɔ mek yu nɔ strɛs? |
|---|---|
| Ɛksasayz | di bɔdi de mek ‘happy hormones’ (endorphins), i de mek yu slip fayn, ɛn i de mek yu fil fayn. |
| Wan it we gɛt wɛlbɔdi | I de mek di imyun sistɛm strɔng, i de kɔntrol di blɔd prɛshɔn, ɛn i de mek in maynd stebul. |
| Slip we go du fɔ yu | Brek di bad bad saykl fɔ strɛs ɛn nɔr de slip. I de mek di bren ɛn di bɔdi rilaks. |
| Teknik dɛn fɔ rilaks | Fɔ tink gud wan, fɔ du yoga, ɛn fɔ blo dip dip wan kin mek pɔsin in maynd we nɔ rɛst, kol. |
Di pawa we ɛksesaiz gɛt
Yu nɔ nid fɔ go na di jim. Jɔs du sɔntin lɛk fɔ waka kwik kwik wan, rɔn, swim, ɔ dans fɔ 30 minit ɛvride. If yu nɔ gɛt tɛm, tek di stej insted ɔf di ɛlifant na di ɔfis, rayd yu bayk go na di stoa, pak yu motoka fa smɔl ɛn waka. Dɛn smɔl smɔl tin ya go mek big difrɛns.
Di pawa we it ɛn drink gɛt fɔ mɛn pipul dɛn
We wi strɛs, wi kin want fɔ it tin dɛn we gɛt shuga ɛn we gɛt fat (jɔnk it), nɔto so? Bɔt dɛn it ya kin jɔs mek pɔsin strɛs. Bifo dat, it tin dɛn we gɛt fayn fayn tin dɛn lɛk frut, vɛjitebul, ligɛm, nɛt, fish, ɛn eg. Fɔ it we gɛt bɔku vaytamɛn C, magnɛsiɔm, ɛn omega-3 fat asid kin ɛp fɔ ridyus di prɔblɛm dɛn we pɔsin kin gɛt we i strɛs.
Mɛmba se we yu it wetin gud fɔ yu bɔdi, yu maynd kin bigin fɔ fil fayn bak.
Di valyu we pɔsin gɛt fɔ slip
Stret kin mek i nɔ izi fɔ slip. We yu nɔ de slip fayn, strɛs kin bɔku. Dis tan lɛk wan bad bad saykl. Fɔ mek yu go ebul fɔ stɔp dis, i impɔtant fɔ mek yu slip fayn.
- Gɛt di abit fɔ go slip ɛn wek di sem tɛm ɛvride.
- Stɔp fɔ luk yu fon, tablɛt, ɔ TV fɔ lɛk af awa so bifo yu go slip.
- Mek di bedrum bi ples we dak, kwayɛt, ɛn kol.
- Nɔ drink kɔfi ɛn ti na nɛt.
Ɔda we dɛn fɔ mek yu maynd kol
Apat frɔm we wi de chenj di we aw wi de liv wi layf, bɔku we dɛn de fɔ mek wi maynd kol dairekt wan.
- Meditashɔn: Sidɔm na say we kwayɛt fɔ 10-15 minit ɛvride, ɛn pe atɛnshɔn nɔmɔ pan aw yu de blo. Mek tinkin kam ɛn go, we yu nɔ jɔj dɛn.
- Dip Briz: We yu fil se yu de wɔri, put wan an pan yu chɛst ɛn put di ɔda wan pan yu bɛlɛ. Tek dip briz tru yu nos. Yu fɔ fil di an we de na yu bɛlɛ de go ɔp. Dɔn, pul di briz smɔl smɔl tru yu mɔt. If yu du dis sɔm tɛm, dat go ɛp yu fɔ fil kol.
- Sɔshial Kɔnɛkshɔn: Tɔk bɔt aw yu de fil to yu padi ɔ yu fambul we yu kin abop pan. We wi spɛn tɛm wit pipul dɛn we wi lɛk, wi bɔdi kin pul ɔmon dɛn we kin mek wi nɔ strɛs. Nɔ sɔfa yu wan.
- Positiv Self-Talk: Negativ tinkin lek "A nor kin" en "Dis nor go wok" na di big tin wae kin mek yu strɛs. Bifo dat, tɛl yusɛf "A go tray" ɛn "A kin du dis."
- Laf Tɛrapi: Laf de mek di ɔksijɛn na di bɔdi bɔku ɛn i de pul ɔmon dɛn we de mek yu gladi. Wach wan fani stori, jok rawnd wit yu padi dɛm, ɛn laf. Laf na jɔs di bɛst mɛrɛsin.
- Tɔk Tɛrapi: Sɔntɛnde, dɛn tin ya kin tranga fɔ du yu wan. We dɛn kayn tin ya kin apin, we yu tɔk to pɔsin we de gi advays, dat kin rili ɛp yu. ``Cognitive Behavioral Therapy`` (CBT) na wan tritmɛnt we rili fayn we de ɛp yu fɔ chenj di bad we aw yu de tink ɛn lan aw fɔ bia wit strɛs. Yu kin aks yu dɔktɔ bɔt dis.
Mɛsej we dɛn kin kɛr go na os
- Stret na nɔmal tin na layf, bɔt nɔ mek i kɔntrol yu layf.
- Ɛksesaiz, it fayn it, ɛn slip fayn na tri pan di tin dɛn we yu kin yuz fɔ fɛt strɛs.
- We yu fil strɛs, tray fɔ du simpul tin dɛn lɛk fɔ blo dip dip wan ɛn fɔ tink gud wan.
- Nɔ bɔtul di we aw yu de fil. Tɔk to pɔsin we yu biliv. Nɔ tray fɔ kɛr dis lod yu wan.
- If yu fil se di prɛshɔn tumɔs fɔ bia, nɔ ɛva fred fɔ aks fɔ ɛp. Si yu dɔktɔ wantɛm wantɛm. Dat na di bɛst tin we yu go ebul fɔ du.
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