Yu kin fil bad ɔltɛm? Lɛ wi lan mɔ bɔt dis "dipreshɔn"!

Wi ɔl kin fil bad ɛn nɔ kin fil fayn wan wan tɛm. I rili nɔmal. We wi gɛt smɔl tin we nɔ gri wit wi padi, we wi nɔ de du fayn lɛk aw wi bin de tink na ɛgzam, ɔ we wi jɔs fil se wi de bost fɔ wan de, bɔku tɛm wi kin sɔlv dɛn tin ya wisɛf, ɔ di sɔri-at kin dɔn afta sɔm tɛm.

Bɔt... sɔmtɛm, if da sɔri-at de, da lɔw mud de, de las fɔ pas tu wiks, ɛn i de afɛkt di tin dɛn we yu de du ɛvride (skul wok, fɔ de wit yu padi dɛn, tin dɛn we yu lɛk fɔ du ), i nɔ kin jɔs bi "sɔri-at." E kin bi sayn fɔ wan sik wae dɛn kɔl " Diprɛshɔn ."

Nɔ fred! Di tin we impɔtant pas ɔl na fɔ tɔk bɔt dis ɛn ɔndastand am.

Wetin na dis "dipreshɔn"?

"Dipreshɔn" pas fɔ jɔs fil sɔri. Na mεdikal kכndyushכn wae de afekt nכto jכs wi maynd, bכt wi כl bכdi. Pɔrsin wae gɛt pwɛl hat kin chenj di we aw i de tink bɔt insɛf, di we aw i de fil, ɛn di we aw i de biev.

I tan lɛk se wi maynd dɔn dɔn wit batri. Wi nɔ intres pan ɛnitin, ɛn i tan lɛk se ɔltin dak.

Wetin na di sayn dɛm wae de sho se pɔrsin gɛt pwɛl hat? Yu gɛt dɛn tin ya bak?

Sɔntɛnde, de sayn dɛm wae de sho se pɔrsin gɛt pwɛl hat kin bi sɔmtɛm. Sɔntɛm yu nɔ go si dɛn na do, ɛn dis kin mek i nɔ izi fɔ no. Bɔt if yu gɛt wan ɔ mɔ pan dɛn sik ya fɔ lɔng tɛm, i go fayn fɔ mek yu wɔri.

• I izi fɔ vɛks ɔ grouchy: Fɔ fil se yu nɔ gɛt peshɛnt lɛk aw yu bin de fil bifo.
• I de pe atɛnshɔn pan di tin dɛn we i nɔ ebul fɔ du, i de fil gilti, ɔ i de kɔndɛm insɛf: i de blem insɛf.
• We pɔsin nɔ lɛk in padi ɔ ɛnjɔy in padi dɛn, tin dɛn we i lɛk fɔ du, ɛn wok na skul: Nɔbɔdi nɔ de intres igen pan tin dɛn we pipul dɛn bin de ɛnjɔy trade.
• Du tin dɛn we de mek yu gɛt prɔblɛm: Fɔ ɛgzampul, yu fɔ tek drɔgs ɔ rɔm, ɔ du bad to yusɛf.Fɔ fil lɛk se yu de du bad to yusɛf .
• Big chenj na slip (Slip tu smɔl ɔ tumɔs): Ɔ yu nɔ ebul fɔ slip ilɛksɛf yu tray, ɔ yu kin fil slip ɔl di de ɛn jɔs want fɔ slip.
• Chenj di we aw yu de it: Yu kin bost wit it, yu nɔ kin fil angri, ɔ yu kin bigin fɔ it bɔku.
• Fɔ fil taya bad bad wan, gɛt prɔblɛm fɔ pe atɛnshɔn, fil taya ivin afta yu dɔn du smɔl smɔl wok dɛn, nɔ ebul fɔ pe atɛnshɔn we yu de stɔdi.
• Ed kin at ɔltɛm, bɛlɛ kin at, ɔr ɔda bɔdi pen : Bɔdi kin at wae ivin dɔktɔ nɔr kin ebul fɔ fɛn kɔz.
• Fɔ gɛt tin dɛn we de mek yu at pwɛl bɔt layf, fɔ tink ɔ tɔk tin dɛn lɛk “A wish se a bin dɔn day”:

Lɛ wi luk wan smɔl ɛgzampul. Imajin, Dinusha na pikin we de du A/L. Bifo dis tɛm, i bin rili lɛk fɔ du skul wok ɛn fɔ du tin dɛn wit in padi dɛn. Bɔt fɔ sɔm mɔnt, Dinusha dɔn rili difrɛn. Naw, i kin spɛn bɔku pan in tɛm in wan na in rum. I nɔ kin want fɔ go skul bak. I nɔ de tɔk bɔku wit in padi dɛn. I nɔ de ivin laf lɛk aw i bin de laf. I nɔ de slip fayn na nɛt. Ivin we i sidɔm fɔ stɔdi, natin nɔ de stik na in maynd. I kin tɔk tin dɛn ɔltɛm lɛk, "A nɔ ebul fɔ du ɛni wan pan dis, a na so pɔsin we nɔ ebul fɔ du am." Da kayn chenj de fɔ lɔng tɛm, filin wae de afɛkt in ɛvride layf, kin bi sayn fɔ pwɛl hat.

Wetin mek yɔŋ pipul dɛn de fil bad mɔ ɛn mɔ dis tɛm ya?

Bɔku rizin dɛn de we mek yɔŋ pipul dɛn tide kin gɛt strɛs na dɛn maynd, lɛk fɔ gɛt pwɛl hat pas di jɛnɛreshɔn dɛn we bin dɔn de trade. Lɛ wi tɔk bɔt dɛn tin ya smɔl.

• Influɛns fɔ Sɔshial Midia: We yu luk tin dɛn lɛk Fɛsbuk, Instagram, TikTok, ɛn si di "pafɛkt" layf fɔ ɔda pipul dɛn, yu kin fil se yu nɔ impɔtant ɛn yu kin fil se yu nɔ ebul fɔ du natin. Fo egzampl, Samanmali de luk di ‘perfect’ foto of im padi dem fo Instagram. I tan lɛk se ɔlman gladi ɛn fayn to am. I bigin fɔ fil lɛk se i nɔ inof, se in layf nɔ gɛt ɛni valyu. Dɔn bak, sayba buli kin mek bɔku strɛs tru dis.
• Edukeshonal Kɔmpitishɔn ɛn Prɛshɔn: Ɛgzam lɛk O/L, A/L, tichin klas, ɛn di kɔmpitishɔn fɔ gɛt di bɛst rizɔlt kin put bɔku prɛshɔn pan yu maynd. Fɔ ɛgzampul, jɔs sɔm mɔnt dɔn lɛf fɔ mek di A/L ɛgzam. Nishan de stɔdi de ɛn nɛt. Bɔt i de fred. ‘Wetin go apin if a nɔ ebul? Wetin mi mama ɛn papa go se?’ Wit dis kayn prɛshɔn, i nɔ kin fil fɔ it ɔ slip fayn.
• Fɔ Chenj Famili ɛn Layf Stayl: Nɔto lɛk aw i bin de trade, tide mama ɛn papa dɛn kin bizi, dɛn nɔ kin gɛt tayt padi biznɛs wit dɛn famili, ɛn we dɛn kin de dɛn wan kin mek dɛn gɛt prɔblɛm dɛn bak.
• Fɔ No mɔ bɔt di tin dɛn we de apin na di wɔl: Di Intanɛt de mek yu no mɔ bɔt di tin dɛn we de apin na di wɔl (wɔ, ikɔnomi prɔblɛm, di pwɛl pwɛl we di envayrɔmɛnt de pwɛl). Dɛn tin ya kin mek wi fred ɛn wɔri bɔt tumara bambay.
• Nɔr de du bɛtɛ bɔdi ɛn mɔr insay os: Fɔ ple ɛn waka na do nɔr dɔn kɔmɔn pas aw i bin de bifo, ɛn fɔ spɛn bɔku tɛm na fon ɛn kɔmpyuta kin afɛkt yu maynd wɛl bɔdi bak.

Fɔ dɛn rizin ya, yɔŋ pipul dɛn tide gɛt bɔku prɔblɛm dɛn. So i nɔ de wɔnda we yu kin fil lod ɛn sɔntɛnde yu at kin pwɛl.

Di tin dɛn we kin mek pɔsin gɛt pwɛl at

No wan tin nɔ de we kin mek pɔsin gɛt pwɛl at. I kin bi bikɔs ɔf bɔku tin dɛn.

• Jɛnɛtik Factor / Famili Istri: As wi bin dɔn tɔk, if pɔrsin na yu famili dɔn gɛt pwɛl hat, da jɛnɛtik inflɔwɛns de kin afɛkt yu bak to sɔm mak. Bɔt dat nɔ min se yu go mɔs gɛt am.
• Bren Kwεmεstri Imbalans: If sɔm kεmεkal dεm ( neurotransmitters ) na wi bren nɔ balans, dat kin mek wi at pwɛl. Wi go tok abaut dis in a bit.
• Tin dɛn we kin mek pɔsin strɛs ɔ we kin mek pɔsin fil bad: Tin dɛn lɛk siriɔs sik, pɔsin we dɛn lɛk we day, mama ɛn papa kin separet , prɛshɔn fɔ ɛgzam, prɔblɛm dɛn na skul ɔ na os, ɛn difrɛn kayn abiuz.
• Skul ɛn Pipul dɛn we De Prɛshɔn: Tin dɛn lɛk fɔ buli yu na skul, fɔ mek yu padi dɛn nɔ de du yu wok, ɛn fɔ fos yu fɔ du tin dɛn we dɛn nɔ ebul fɔ du.
• Bɔdi Imej Isyu: Nɔ fɔ satisfay wit aw pɔsin luk, fɔ kɔmpia insɛf to ɔda pipul dɛn.
• Identity Struggles: Kɔnfyushɔn bɔt udat i bi ɛn wetin i want, mɔ we i yɔŋ.
• Sɔbstans Abuse: Drug ɛn alcohol abuse kin bi wan tin wae kin mek pɔrsin gɛt pwɛl hat ɔr kin mek pɔrsin gɛt pwɛl hat.

Wetin kin apin to wi bren we wi gɛt pwɛl hat?

A bin dɔn tɔk bifo se pwɛl hat nɔto jɔs "fil sad." Na tru tru sɔntin we de afɛkt di we aw wi bren de wok. Lɛ wi ɔndastand am smɔl bay sayɛns, bɔt simpul wan, wi go ɔndastand am?

Tink bɔt wi bren lɛk fayn flawa gadin. Wi nyurotransmitta dɛn tan lɛk di fɛtilayza ɛn wata we de ɛp di flawa dɛn fɔ blo ɛn smɛl fayn. Dis na di "mɛsenja dɛm" wae de kɔntrol wi filin dɛm lɛk gladi at, sɔri, frayd, ɛn gladi gladi. We dɛn gɛt pwɛl hat, dɛn mɛsenja ya kin kɔmɔt na di whack. Lɛ wi tɔk bɔt tri patikyula wan dɛn:

1. Serotonin : Dis na wi "mɛsenja fɔ gladi ɛn kol at." I de ɛp fɔ mek yu slip fayn, angri, ɛn aw yu de fil. di sεrotonin lεvεl kin dכn we yu de fil bad. Jɔs lɛk aw di flawa dɛn na gadin de day, di gladi at ɛn zil we wi kin gɛt kin stɔp, ɛn ɔltin kin fil ɛmti.
2. Norepinephrine: Dis na di "mɛsenja fɔ ɛnaji ɛn fɔ wach." I de ɛp fɔ mek wi kɔntinyu fɔ du sɔntin ɛn fɔ wach. We di lɛvɛl fɔ dis ɔmon go dɔŋ we yu gɛt pwɛl hat, da filin de fɔ lɛ yu nɔr de fil bad, nɔr bisin bɔt ɔda pipul dɛn, ɛn i nɔr kin izi fɔ put yu maynd pan sɔntin.
3. Dopamin: 1.Dis na di "mɛsenja fɔ satisfay ɛn intres." We wi de ɛnjɔy sɔntin, na bikɔs ɔf dis wi kin fil se wi want fɔ du sɔntin. Wae dopamine aktiviti dεn dכn dכn pan pwεl hat, wi nכ kin εnjɔy ivin di tin dεm we wi bin de εnjɔy, εn wi kin lכs intres pan εnitin.

Apat frɔm di we aw dɛn nyurotransmit ya nɔ balans, risach dɔn sho se pwɛl hat kin mek sɔm pat dɛn na di bren chenj ɛn aw dɛn de wok:

• Hipokampus: Dis na impɔtant pat na wi bren we de kip wi mɛmori ɛn ɛp wi fɔ lan nyu tin dɛn. Dis pat kin shrink smɔl wae pɔrsin gɛt pwɛl hat fɔ lɔng tɛm. Dis na di rizin we mek sɔm pipul dɛn kin gɛt prɔblɛm wit dɛn maynd ɛn i nɔ kin izi fɔ lan nyu tin dɛn.
• Amygdala: Dis pat de prosɛs strɔng filin lɛk frayd, sɔri, ɛn vɛks. I kin du tin pasmak wae pɔrsin gɛt pwɛl hat. Na dat mek bɔku tɛm wi kin wɔri, fred, ɛn fil bad.
• Prεfrכnt Kכtεks: Dis na di "bכs" fכ wi bren. Dis pat de ɛp wi fɔ disayd fɔ du sɔntin, fɔ plan, fɔ kɔntrol di we aw wi de fil, ɛn fɔ pe atɛnshɔn pan sɔntin. Dis pat kin nɔr de wok fayn wae pɔrsin gɛt pwɛl hat. Dis na di rizin we mek i nɔ kin izi fɔ wi fɔ pe atɛnshɔn, fɔ disayd fɔ du sɔntin, ɛn fɔ fil lɛk se ɔltin de na chaos.

De impɔtant tin fɔ ɔndastand na dat, pwɛl hat nɔto yu "fɔlt." I gɛt fɔ du wit di chenj dɛn we de apin na di bren. Ɛn mɛmba se dɛn chenj ya kin chenj if dɛn trit dɛn fayn.

Wetin a fɔ du if misɛf fil bad?

If yu fil dis we, di fɔs tin fɔ tɔk na...

Nɔto yu wan de!

Pwɛl hat na tin we kin apin to yɔŋ pipul dɛn. So yu nɔ nid fɔ fes am yu wan. Di bɛst tin we yu go du na fɔ gɛt ɛp fɔ mek yu fil fayn.

Na sɔm tin dɛn we yu kin du bɔt am:

Tɔk, fri yu maynd.

We yu tɔk bɔt aw yu de fil, dat kin mek yu rili fil fri. Yu kin tɔk bɔt dis wit yu mama, papa, ticha we yu kin abop pan, pɔsin we de advays yu, ɔ yu spɔt kɔch. Tɛl dɛn wetin yu de go tru. Jɔs fɔ no se pɔsin de lisin to yu ɛn bisin bɔt yu, dat go mek yu gɛt op ɛn fil fri.

Ɛp layn dɛn

If yu gɛt prɔblɛm fɔ fɛn big pɔsin we yu go abop pan fɔ tɔk to, nɔ wɔri. Ɛplayn savis dɛn de we yu kin kɔl. Pipul dɛn we tren na dɛn savis ya de 24 awa ɛvride fɔ lisin to yu ɛn gayd yu fɔ di ɛp we yu nid. Dɛn savis ya na kɔnfidɛns. Yu nɔ ivin nid fɔ gi yu nem.

• Nashɔnal Instityut fɔ Mental Ɛlth (NIMH) hotlayn: 1926
• Sumitrayo Instityut: 0112692909, 0112696666, 0112682535 (Dɛn pipul ya de gi sɔpɔt pan imɔshɔnal)
• CCCline Tɛlifon Kɔnsɛl Savis: 1333

Nɔ fred fɔ kɔl dɛn nɔmba ya. Dɛn de ya fɔ ɛp yu.

Tek kia ɔf yusɛf.

E kin izi fɔ dil wit wi filin if wi tek kia ɔf wi bɔdi fayn fayn wan.

• It gud it we gɛt fayn fayn tin dɛn: frut, vɛjitebul, ɛn it tin dɛn we go mek yu it fayn.
• Slip inof: Tray fɔ slip fɔ at le 7-8 awa ɛvride.
• Kip yu rutin ɔltɛm: Yu fɔ gɛt di abit fɔ grap di sem tɛm ɛn go slip di sem tɛm.
• Stay active: Ɛksesaiz na fayn we fɔ mek yu maynd rilaks. If yu nɔ fil fɔ du ɛksɛsayz, bigin smɔl. Tek waka, strɛch, du ɛksesaiz fɔ dip briz, ɔ du ɔda ɛksashɔn fɔ rilaks.

Limit di Taym fɔ Skrin

If yu spɛn bɔku tɛm na yu fon ɔ kɔmpyuta, mɔ we yu de wach tin dɛn we de mek yu vɛks, dat kin mek yu at pwɛl, wɔri, ɛn strɛs mɔ. Dɔn bak, we yu de luk di skrin, dat kin mek yu nɔ ebul fɔ slip. So, put yu fon, kɔmpyuta, ɛn tab away at le wan awa bifo yu go slip.

Go to dɔktɔ.

Tɔk to yu famili dɔktɔ ɔ ɔda dɔktɔ bɔt aw yu de fil. Dɛn kin tɔk bɔt aw fɔ ɛp yu fɔ fil fayn. Dɛn kin rifer yu to saykayatrist ɔr sayɛnsman/tɛrapist. Dɛn kin ɛp yu fɔ dil wit aw yu de fil ɛn kɔntrol am. Mek apɔntinmɛnt fɔ go to dɔktɔ kwik kwik wan.

Gɛt tritmɛnt if nid de.

Sɔntɛnde, dɔktɔ dɛn kin tɛl yu fɔ gi yu tritmɛnt. Dis kin inklud fɔ advays (tɛrapi) , ɛn sɔmtɛm mɛrɛsin bak. Wan kayn advays we yu dɔktɔ kin gi yu na Cognitive Behavioral Therapy (CBT) . CBT kin ɛp yu wit tin dɛn lɛk:

• Ɔndastand aw di tin dɛn we una de tink, di we aw una de fil, ɛn di tin dɛn we una de du de afɛkt unasɛf.
• Riples di bad tin dɛn we de na yu maynd wit mɔ tin dɛn we go ɛp yu ɛn we go ɛp yu.
• Strɔng yu pasɔnal rilayshɔnship ɛn tek stɛp fɔ mek yu nɔr gɛt pwɛl hat tumara bambay.
• Lan aw fɔ bia wit strɔng filin ɛn tin dɛn we nɔ izi fɔ du.
• Gɛt bak fɔ du di tin dɛn we yu bin de ɛnjɔy bifo.

Aw a go gɛt ɛp we ɛnitin apin we nɔ izi fɔ mi?

If yu de tink bɔt fɔ kil yusɛf, ɔ if yu de fred se yu go du bad to yusɛf, duya go to ɛp wantɛm wantɛm:

• Tɔk to big pɔsin we yu kin abop pan wantɛm wantɛm.
• Gɛt ɛp wantɛm wantɛm tru di hotlayn nɔmba dɛn we wi bin dɔn tɔk bɔt (1926 - NIMH, 1333 - CCCline, Sumitrayo - 0112692909) . Dɛn savis ya go ɛp yu ivin we tin apin we nɔ izi fɔ yu.
• If di tin rili impɔtant, ɔ if yu de pan denja wantɛm wantɛm, yu kin kɔl bak di polis imejensi nɔmba 119 .

Mɛmba...

If yu de sɔfa wit pwɛl hat, bɔrku tin de wae kin ɛp yu fɔ fil fayn. Ɛn, pɔsin de ɔltɛm fɔ ɛp yu. So, nɔ ɛva giv ɔp. Aks fɔ ɛp. Yu kin ebul fɔ pas dis.

Mek yu strɔng!