Wetin rili na dis tɛnki?
Fɔ tɛl tɛnki, ɔ wetin wi kɔl "di filin fɔ tɛl tɛnki," nɔto jɔs wɔd. Na filin we rili pawaful, ɛn na sɔntin we wi fɔ praktis. Tink bɔt am, di gladi gladi filin we kin kam na yu maynd we pɔsin ɛp yu, we yu gɛt smɔl gift, ɔ we yu jɔs si fayn fayn flawa... Na dat na di biginin fɔ tɛl tɛnki. I tan lɛk wan fayn flawa tik we de gro na wi at. If wi wata am ɛvride ɛn kia fɔ am wit lɔv, da tik de go gro fayn fayn wan, ful-ɔp am wit flawa dɛn we gɛt sɛnt, ɛn mek sɛnt wi wan ol layf. Fɔ tɛl tɛnki tan lɛk dat. We wi tink bɔt am ɛn praktis am, wi kin ad gladi at ɛn pis we wi nɔ go ebul fɔ imajin to wi layf. Dis na sɔntin bak we dɛn kin ɛmpɛsh bɔku pan di sayɛns sayɛns we dɛn kɔl `(Positive Psychology)`.Aw valyu fɔ tɛl tɛnki to wi maynd ɛn bɔdi?
Yu kin de tink se, "Wetin na di big tin bɔt jɔs fɔ tɛl tɛnki?" Bɔt, yu no se dis simpul akt kin gɛt bɔku bɛnifit fɔ wi bren ɛn ɔl wi wɛlbɔdi ? Risach we dɛn jɔs dɔn du na wi bren dɔn sho se fayn fayn tin dɛn lɛk fɔ tɛl tɛnki kin afɛkt wi maynd ɛn bɔdi dairekt wan.- I de mek wi nɔ strɛs : We wi de luk fɔ tin dɛn we wi fɔ tɛl tɛnki ɔltɛm, di wet ɛn wɔri we nɔ nid fɔ de na wi maynd kin stɔp. dεn se dis de εp fכ ridyus di lεvεl dεm fכ di strεs כmon dεm lεk `( Cortisol )`. Imajin, if yu wek ɛvri mɔnin ɛn tink se, "Tide a ebul fɔ blo, dat rili impɔtant," aw layt yu go ebul fɔ stat di de?
- I de mek wi gladi mɔ: We wi de praktis fɔ tɛl tɛnki , di rilis fɔ "gladi ɔmon dɛm" lɛk Serotonin ɛn Dopamine ( neurotransmitters ) na wi bren (dɛn na di kemikal dɛm we de kɔntrol wi imɔshɔn dɛm ) de mek wi fil fayn. Dis kin ɛp wi fɔ fil gladi ɛn rilaks ɔltɛm.
- A de ɛnkɔrej yu fɔ tray bak:Nɔto ɔltin na layf de go di we aw wi de tink. Sɔntɛnde, wi kin fel ɛn fɔdɔm. Bɔt, pɔsin we gɛt tɛnki na in at kin gɛt di trɛnk fɔ tink se, "Okay, i nɔ mata if a nɔ bin ebul dis tɛm, a stil gɛt bɔku tin, a kin tray tranga wan."
- Slip bɛtɛ: We yu nɔr de wɔri, yu kin slip wit kol at. If yu mɛmba ɛn tɛl tɛnki fɔ di gud tin dɛn we bin apin insay di de bifo yu go slip, i go mɔs bi se yu go slip fayn .
- Strɔng rilayshɔnship dɛn de bil: We wi tɛl ɔda pipul dɛn tɛnki fɔ dɛn ɛp ɛn fɔ de na wi layf, dɛn rilayshɔnship dɛn de kin strɔng mɔ ɛn mɔ.
"I beta plenti fo hapi fo wetin wi get pas to de sad fo wetin wi no get, no bi so?"
Aw wi kin praktis dis tɛnki? Wi fɔ stat wan ‘Gratitude Journal’?
Okay, naw yu ɔndastand aw dis tɛnki valyu. "Bot hau yu de praktis am?" yu kin de tink. Rili simpul we dɛn de fɔ du am. Wan na fɔ rayt di tin dɛn we yu gladi fɔ na buk. Dɛn kɔl dis 'grɛti jɔnal' ɔ ``grɛti jɔnal''. Nɔ jɔs tink se, "O, a tu les fɔ rayt." We wi rayt sɔntin, da filin de kin de na wi maynd mɔ ɛn mɔ. I tan lɛk se yu de rayt fɔ mɛmba lɛsin. Dis nɔto big tin. If yu kin put fayv ɔ tɛn minit ɛvride fɔ dis, i go du fɔ yu. Yu kin stik di tin dɛn we yu dɔn rayt na ples usay yu go si dɛn bɔku tɛm, ɔ kip yu tɛnki jɔnal wit yu ɔltɛm. Dɔn ɛnitɛm we yu luk am, yu go mɛmba dɛn gladi at dɛn de bak. Di tin we impɔtant pas ɔl na fɔ tek smɔl tɛm ɛvride fɔ tink bɔt di gud tin dɛn we de na yu layf ɛn praktis fɔ gladi fɔ dɛn.Lɛ wi fɛn sɔm tin dɛn we wi fɔ tɛl tɛnki fɔ na wi layf ɛvride.
Okay, so naw lɛ wi si if yu kin tink bɔt wetin yu go rayt na yu jɔnal fɔ gud kwaliti dɛn. Pan ɔl we dɛn kwɛstyɔn ya na jɔs kwɛstyɔn dɛn, dɛn jɔs de ɛp yu smɔl fɔ tink bɔt yusɛf.1. Ɛnitin de we yu dɔn ɔlrɛdi tɛl tɛnki fɔ?
Sɔntɛm yu de du dis we yu nɔ ivin no. Jɔs tink bɔt...- Yu tɛl Gɔd tɛnki ɔ di pɔsin we mek di it bifo i it?
- Bifo yu go slip na nɛt, yu kin tink se, "Tɛnki fɔ wan fayn de?" Sɔntɛm yu tink bɔt sɔntin we smɔl ɛn fayn we apin insay di de (e.g., yu padi de tɔk to yu, wan fayn it we yu it) ɛn fil gladi?
- Ɔ, ivin if sɔm tin dɛn de we nɔ fayn, yu kin se, "Okay, a lan sɔntin frɔm dat" ɛn tɛl tɛnki fɔ da ɛkspiriɛns de?
2. Us blɛsin dɛn we pɔsin kin gi fɔ natin, bɔt we rili valyu?
Wi gɛt sɔm tin dɛn we wi nɔ kin no se dɛn valyu, bɔt na we wi lɔs dɛn nɔmɔ.- Tink bɔt am, fɔ gɛt layt. Aw i at we di pawa dɔn ɔt? Bɔt we i de ɔp, i tan lɛk se i nɔ impɔtant, nɔto so?
- Fɔ gɛt sɔm klin wata jɔs afta yu dɔn opin di tap.
- To yuTu an ɛn tu leg we kin rɔn ɛn jomp fayn, tu strɔng an ɛn tu leg we kin du yu wok. Sɔntɛm if yu ple spɔt, yu strɔng mɔsul dɛn we de ɛp wit dat.
- Di bɔd dɛn we de siŋ na mɔnin, di fayn fayn san we de kɔmɔt, di briz we de blo smɔl... Ɔmɔs smɔl smɔl tin dɛn lɛk dis de?
3. Na wan pɔsin nɔmɔ de na yu layf, ɛn yu gladi fɔ we dɛn de? Wetin du?
Pipul dɛn de we de ad valyu to wi layf. Na dɛn de mek wi strɔng ɛn gladi.- Yu mama, papa, brɔda ɛn sista dɛn, yu man ɔ wɛf, pikin dɛn...
- Wan bɛst padi we ɛp yu.
- Wan ticha we tich yu sɔntin bɔt layf.
- Sɔntɛm na ivin strenja we bin ɛp smɔl na strit.
4. Sɔntin de we bin de apin trade we yu nɔ bin gladi fɔ da tɛm de, bɔt yu gladi fɔ naw?
Sɔntɛnde, wi kin go tru tranga tɛm ɛn prɔblɛm dɛn. Da tɛm de, wi nɔ kin fil gladi fɔ dɛn tin dɛn de. Bɔt, afta sɔm tɛm, we wi luk bak, tɛm kin de we wi kin tink se, "O... na dat mek a de ya tide," ɛn "A lan big lɛsin frɔm dat," nɔto so?- Sɔntɛm yu nɔ bin ebul fɔ du tɛst na skul ɛn yu bin ebul fɔ du am bay we yu tek ɔda we.
- Sɔntɛm yu dɔn lan nyu tin bɔt yusɛf bikɔs yu padi biznɛs dɔn lɔs.
5. Yu mɛmba wan tɛm we yu bin rili tɛl tɛnki frɔm ɔl yu at? Us ɔda filin dɛn bin kam to yu da tɛm de?
Sɔntɛnde, wi at kin ful-ɔp wit tɛnki di we aw wi nɔ kin ivin imajin.- Di filin wae yu kin gɛt wae yu wɛl frɔm wan siriɔs sik.
- We wan op de apin wit prɔblɛm.
- Wan sɔprayz wantɛm wantɛm frɔm pɔsin we yu lɛk bad bad wan.
6. Tel mi abaut wan we yu tank pesin, o we yu plan to tank pesin.
I impɔtant fɔ tɛl ɔda pipul dɛn tɛnki ɛn bak fɔ kip am na yu at.- Yu bin se "Thank you very much" to pesin we ep yu? Sɔntɛm gi dɛn smɔl kad ɔ flawa?
- Ɔ, yu de tink fɔ tɛl pɔsin tɛnki spɛshal we?
Aw fɔ mek fɔ tɛl tɛnki bi abit ɛvride?
Dis nɔto big tin. Yu kin bigin wit smɔl smɔl tin dɛn.- Ɛvri mɔnin we yu wek, tink bɔt wan tin we yu go gladi fɔ. "Tide na nyu de, ɛn dat na big tin!"
- Bifo yu go slip na nɛt, .Tink bɔt at le tri gud tin dɛn we bin apin insay di de ɛn tɛl tɛnki fɔ dɛn. Ivin smɔl smɔl tin dɛn nɔ impɔtant. "A it wan fayn it tide," "A laf wit wan padi," "A bin ebul fɔ mek dɛn du wan wok."
- Rayt na yu Gratitude Journal ɛvride. Wetin yu gladi fɔ tide?
- Bifo yu it , tek smɔl tɛm fɔ tɛl tɛnki fɔ di it we yu dɔn gɛt.
- Tɛnki ɔda pipul dɛn bɔku tɛm. Gɛt di abit fɔ se "tɛnki" ivin fɔ smɔl ɛp.
Fɔ dɔn, wan smɔl mɛsej we a kin kɛr go na os frɔm mi to una.
So, a op se yu geht sohm aidia boht dis valyu tin we dem kol "Gratitude". I tan lɛk mɛrɛsin fɔ wi maynd. I de mɛn di tin dɛm we de na wi maynd lɛk sɔri-at, wɔri, ɛn fred, ɛn i de mek di gud tin dɛm lɛk gladi at, pis, ɛn op bɔku.Mɛmba se yu nɔ nid big tin fɔ tɛl tɛnki. Wi kin luk ivin di smɔl smɔl tin dɛn na wi layf wit tɛnki. I tan lɛk miro. If wi smayl to am, i de smayl bak to wi.Start tide. Fɛn at le wan tin na yu layf we yu go gladi fɔ. Tink bɔt am, rayt am dɔŋ. Smɔl smɔl, yu go mek dis abit go ɔp. Yu go ɔndastand aw yu layf go fayn, aw yu at go gladi. Wi de kɔle yu!
Tɛnki, Mental Ɛlth, Gladi At, Layf Ɔtluk, Pozitiv Tin dɛn, Tɛnki, Mental Ɛlth, Pozitiv Saykoloji
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