Naw tek dip briz insay Naw, pul di briz smɔl smɔl. Yu dɔn ɔlrɛdi fil difrɛn smɔl, layt smɔl? Yu briz na rili pawaful wɛpɔn we yu gɛt. I kin ɛp yu fɔ ridyus strɛs ɛn nɔ wɔri we yu nɔ nid fɔ wɔri. If yu mek dɛn simpul ɛksesaiz ya fɔ blo bi pat pan yu ɛvride layf, yu go fil di difrɛns.
Wetin mek dis we aw wi de blo kin afɛkt wi maynd so?
Fɔ tɔk am simpul wan, wi bɔdi gɛt tu pat dɛn na di ɔtomɛtik nervɔs sistɛm. Wan pan dɛn na di sistɛm we de rɛdi wi fɔ ɛnitin we go apin to wi, we de mek wi at bit mɔ ɛn mɔ, ɛn we de mek wi wɔri. Di ɔda wan na di sistɛm we de mek wi kol, mek wi rilaks, ɛn mek di bɔdi kam bak.
Bɔku tɛm we wi strɛs, wi nɔ no se wi kin blo shɔt ɛn shalo. Dɛn tin ya kin jɔs go insay di chɛst. We wi de blo dis we, di nervɔs sistɛm we de mek wi wɔri de wok. Dis kin jɔs mek yu strɛs mɔ ɛn mɔ ɛn i kin mek yu nɔ gɛt trɛnk igen.
Bɔt we wi no se wi de blo dip dip dip wan , wi de mek di sistɛm we de mek wi kol ɛn rilaks. Dis kin mek wi at rit bak smɔl smɔl, wi blɔd prɛshɔn kin dɔŋ , ɛn i kin sɛn mɛsej to di wan ol bɔdi se "ɔltin fayn naw, kol at." Na dat mek dis ɛgzampul fɔ blo rili pawaful.
Yu fɔ mɛmba dis bifo yu bigin dis ɛgzampul.
Bifo yu bigin dɛn tin ya, i fayn fɔ mek yu pripia smɔl.
- Pik fayn ples we kwayɛt: I kin bi yu bed, di living rum flo, ɔ fayn chia. Ples we kwayɛt na in bɛtɛ.
- Wear fayn klos: I nɔ kin izi fɔ du dɛn tin ya we yu wɛr tayt klos . Pik klos we layt ɛn we go mek yu fil fayn.
- Nɔ fos am : Dis nɔto sɔntin we yu fɔ fos. If yu du dat, dat kin mek yu strɛs mɔ ɛn mɔ. Du am sloslo ɛn di we we yu go fil se i rayt.
- Kip am di sem tɛm ɛvride: If i pɔsibul, tray fɔ du dis wan ɔ tu tɛm insay di de, di sem tɛm. Gud tɛm na we yu wek na mɔnin ɔ bifo yu go slip na nɛt.
Bɔku pan di ɛgzampul dɛn kin tek sɔm minit nɔmɔ. If yu gɛt di tɛm, yu kin gɛt ivin bɛtɛ rizɔlt bay we yu du am fɔ 10 minit ɔ mɔ.
Naw lɛ wi si aw fɔ du dɛn ɛgzampul ya.
Na ya wi de tɔk bɔt sɔm rili simpul we dɛn we ɛnibɔdi kin du.
1. Fɔ Briz Dip Dip
Dis na di we we impɔtant pas ɔl ɛn we impɔtant pas ɔl. Na ya wi kin lan aw fɔ blo nɔto jɔs insay di chɛst, bɔt insay di bɛlɛ bak te i ful-ɔp.
| Step dɛn we yu fɔ du | Wetin fɔ du |
|---|---|
| Step 1. Di tin we mek | Mek yusɛf fil fayn. If yu de na chia, sidɔm stret. If yu de na bed, ledɔm bak wit yu an dɛn we yu es ɛn put pilo ɔnda yu ni dɛn. |
| Step 2. Di tin we mek | Kip wan an pan yu bɛlɛ ɛn di ɔda wan na yu chɛst. |
| Step 3. Di tin we mek | Naw, blo tru yu nos . As yu de blo, yu fɔ fil yu bɛlɛ de kam bifo (lɛk we dɛn de blo balyɔn). Yu fɔ fil di an we de na yu bɛlɛ de go ɔp. |
| Step 4. Di tin we mek | Naw, pul di briz tru yu nos . Yu fɔ fil yu bɛlɛ de go insay (lɛk di briz we de go dɔŋ). |
| Step 5 we yu fɔ du | If di an we de na yu bɛlɛ ay ɛn dɔŋ pas di an we de na yu chɛst, yu de du am rayt. Tek 3-4 mɔ dip briz lɛk dis. |
2. Fɔ pe atɛnshɔn pan di briz (Breath Focus) .
Yu kin yuz pikchɔ ɛn wɔd na yu maynd fɔ mek yu maynd kol we yu de blo dip dip wan.
- Klos yu yay .
- Tek sɔm dip briz.
- As yu de blo, imajin se yu de tek di briz we ful-ɔp wit "kɔmfɔt" ɛn "kɔlmnɛs." Imajin da kɔmfɔt de de skata ɔlsay na yu bɔdi.
- As yu de blo, imajin se di "stress" ɛn "anxiety" na yu bɔdi de kɔmɔt wit da briz de.
- Naw ad wɔd dɛn to dis. As yu de blo, na yu maynd se, "A de blo pis."
- As yu de blo, na yu maynd se, "A de rilis prɛshɔn."
- Du dis fɔ lɛk 10 minit so.
Imajin aw yu go fil fri if yu jɔs sidɔm na yu chia ɛn blo lɛk dis fɔ tu minit we wan big prɔblɛm de mit yu na di ɔfis.
3. Fɔ balans we yu de blo ɛn we yu de blo (Ikwal Briz) .
Dis involv fɔ ikwal di tɛm we i tek fɔ blo ɛn di tɛm we i tek fɔ blo.
- Sidɔm fayn fayn wan na chia ɔ na grɔn.
- Briz insay tru yu nos, yu maynd kɔnt frɔm wan to fayv (5) as yu de blo.
- Naw, pul briz tru yu nos, kɔnt yu maynd frɔm wan to fayv (5) as yu de blo.
- Du dis bɔku tɛm.
- Wae yu fil fayn fɔ kɔnt to fayv (5), smɔl smɔl yu fɔ ad di tɛm. Yu kin inkrisayz am to sɛvin, et, ɔ ivin tɛn (10).
4. Prɔgrɛsiv Mɔsul Rilaks
Dis na wan we we rili wɔndaful. Insay dis, yu kin tayt di mɔsul dɛn na wan pat na di bɔdi we yu de blo, ɛn fri da tayt de we yu de blo. Dis kin mek wi bɔdi ɛn maynd rili fil fayn.
- ledɔm dɔŋ.
- Fɔs, tek sɔm dip briz ɛn rilaks smɔl.
- Naw, as yu de blo , swɛt di fut ɛn fut finga dɛn tayt tayt wan. Skwɛt rili tranga wan.
- Naw as yu de blo , lɛf da tayt de kpatakpata. Ɛkspiriɛns di layt we pɔsin kin fil na da eria de.
- Neks, as yu de blo, tayt yu kalf mɔsul dɛn . Rilis dɛn as yu de blo.
- Wok yu we fɔ go ɔp frɔm di bɔt ɔf yu bɔdi dis we. Tayt yu leg, yu shɔl, yu bɛlɛ, yu chɛst, yu finga dɛn, yu an dɛn, yu sholda dɛn, yu nɛk, ɛn las las ivin yu fes mɔsul dɛn (yu yay lɔk, yu tit dɛn klin) ɛn rilaks as yu de pul di briz.
5. Modified Layɔn in Briz
Dis na fayn we fɔ du am. Imajin se yu na layɔn we yu de du dis.
- Sidɔm fayn fayn wan na chia ɔ na grɔn.
- Briz insay tru yu nos. Briz insay te yu bɛlɛ ful-ɔp.
- We yu ful-ɔp tumɔs fɔ blo igen, opin yu mɔt as yu ebul.
- Naw, pul ɔl yu briz wan tɛm wit "HA" sawnd, lɛk layɔn we de ala.
- Ripit dis bɔku tɛm. Yu go fil se di prɛshɔn we de na yu maynd de fri.
Ustɛm yu fɔ go to dɔktɔ?
Dɛn we ya fɔ blo na fayn tin fɔ kɔntrol strɛs ɛn wɔri. Bɔt yu strɛs lɛvɛlIf e kin teik lɔng, yu nɔr kin ebul fɔ bia, ɔr if yu gɛt ɔda sayn dɛm lɛk pwɛl hat, dɛn wan ya nɔr go du fɔ yu.
If na so i bi, di bɛst tin fɔ du na fɔ tɔk to yu famili dɔktɔ ɔ dɔktɔ bɔt dat. Dɛn go gi yu di sɔlv we fit pas ɔl.
Mɛsej we dɛn kin kɛr go na os
- Yu briz na pawaful tin we yu gɛt fɔ fri fɔ ridyus strɛs.
- Fɔ mek yu gɛt di bɛst rizɔlt, mek dɛn ɛgzampul ya bi yu abit ɛvride. Ivin 5-10 minit na infεkt.
- Di men tin we yu fɔ pe atɛnshɔn pan na fɔ ol yu briz, tek dip briz we ful-ɔp yu bɛlɛ.
- Dis na jɔs di we aw pɔsin kin ebul fɔ bia wit di prɔblɛm. If yu strɛs ɔ wɔri tumɔs fɔ kɔntrol, nɔ ɛva shem fɔ go to dɔktɔ.
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