Imajin se yu jɔs dɔn it fayn fayn it fɔ lɛnch, bɔt yu wish se yu bin fɔ dɔn it smɔl chɔklɛt ɔ sɔm ayskrim. Ɔ sɔntɛm yu de wach TV na nɛt ɛn wantɛm wantɛm yu kin fil lɛk fɔ brok wan paket chips. Dis dɔn apin to yu? Bɔku tɛm wi kin kɔl dis ‘fud krayv’. I nɔ rili bi angri. So wetin mek dis kin apin to wi? Lɛ wi tɔk mɔ bɔt dis tide.
Angri ɛn fɔ want fɔ it na tu difrɛn tin dɛn!
Fɔs, lɛ wi ɔndastand di difrɛns bitwin dɛn tu. Angri na sayn we wi bɔdi de gi wi we i nid ɛnaji, dat na, fiul. I rili impɔtant fɔ mek wi kɔntinyu fɔ liv.
Bɔt we pɔsin want fɔ it na sɔntin we difrɛn. Dɛn na trɛnk we pɔsin kin want fɔ it wan patikyula it we pɔsin nɔ ebul fɔ kɔntrol. Dat min se, we yu fil se, "A rili want da pis chiz kek de rayt naw," ivin we yu nɔ angri.
Fɔ tɔk am simpul wan, angri kin kɔmɔt na di bɛlɛ, bɔt di tin we wi want fɔ it kin kɔmɔt na di ed, dat na frɔm wi maynd.
Wetin mek wi want dis it? 5 men rizin dɛn
Bɔku rizin dɛn de fɔ dis. Lɛ wi luk di men wan dɛn.
1. External Cues: Dis na wi abit. Imajin, yu kin it ayskrim ɔltɛm we yu de wach di TV sho we yu lɛk. Afta sɔm tɛm, ɛni tɛm we yu opin da TV sho de, yu kin want fɔ it ayskrim ɔtomɛtik wan. I tan lɛk se na abit na yu bren.
2. Internal Cues: Dis kin afɛkt di we aw yu de fil dairekt wan. Fɔ ɛgzampul, we yu fil bad, yu wan de fil bad, vɛks, ɔ strɛs, sɔm pipul dɛn kin rili want fɔ it swit it. Dis na we fɔ shɔt tɛm fɔ pul da filin de.
3. Deprivation: Yu de it fɔ lɛ yu nɔ gɛt bɔku bɔku bɔdi? We yu nɔ de it bɛtɛ tin fɔ it , yu kin fil bad fɔ it ɔl di it dɛn we yu bin de stɔp fɔ it we di de dɔn.
4. Pwɛl Slip: Stɔdi dɔn sho se we wi nɔ slip fayn, dat kin ambɔg di wok we di ɔmon dɛn we de na wi bɔdi we de mek wi want fɔ it de wok. Na dat mek bɔku tɛm wi kin fil lɛk fɔ it sɔntin di de we wi nɔ de slip.
5. Sɔshial Envayrɔmɛnt: If yu gɛt mashin fɔ sɛl tin dɛn na yu ɔfis, ɔ yu man ɔ yu wɛf kin mek fayn fayn kek ɛn shɔt-it bɔku tɛm, i nɔmal fɔ fil di want fɔ it dɛn it dɛn de we yu si dɛn.
Na da tɛm de, "ultra-processed" it dɛm we big kɔpɔreshɔn dɛm de mek, i.e. pak it dɛm (e.g. chips, biskit, sosish) we gɛt bɔku shuga, sɔl, fat, ɛn atifishal flawa, dɛn mek am fɔ rili apil to wi palata ɛn bren. So, i kin izi fɔ mek wi gɛt adikshɔn to dɛn.
Praktikal advays dɛn fɔ kɔntrol di we aw pɔsin want fɔ it
Okay, so aw wi go manej dis uncontrollable urge? Na sɔm simpul we dɛn we yu kin tray fɔ du.
| Advays | Wetin fɔ du ɛn i impɔtant |
|---|---|
| Drink bɔku wata. | Sɔntɛnde, ivin we di bɔdi nɔ gɛt wata, wi kin fil lɛk se wi angri. So, drink di rayt wata ɔl di de. If yu fil fɔ it na nɛt, tray fɔ drink wan ɛbul ti lɛk Belimal ɔ Ranavara we nɔ gɛt shuga. |
| Gɛt inof slip. | Tray fɔ slip fayn fɔ at le 7 awa ɛvride. Dis go mek yu ɔmon dɛn balans ɛn mek yu nɔ want fɔ it tin dɛn we yu nɔ want. |
| It tin dɛn we gɛt bɔku prɔtin. | If yu it tin dɛn we gɛt bɔku prɔtin, dat go mek yu fil ful fɔ lɔng tɛm. Ad wan eg fɔ it brɛf, sɔntin lɛk chikip ɔ lentil fɔ it lɛnch, ɛn wan pat pan fish fɔ it ivintɛm it. Dis bɛtɛ pas fɔ jɔs it wan plet we gɛt pasta. |
| Pik snek dɛn wit sɛns. | Bifo yu it chips ɛn biskit ɔltɛm, tray fɔ it sɔntin we gɛt fayv ɛn prɔtin, lɛk Grik yogɔt wit sɔm frut ɛn sɔm pinat. If yu rili want fɔ it chɔklɛt, it wan pat pan dak chɔklɛt. |
| Chew wan pis gam. | Sɔm pipul dɛn nɔ kin want fɔ it bay we dɛn de chɛw gɔm ɔ brus dɛn tit wit tut paste we gɛt mint flawa. Dis na sɔntin we de ambɔg pɔsin. |
| Tek tɛm wit rɔm. | We wi drink rɔm, i nɔ jɔs de mek wi want fɔ it mɔ, bɔt i de mek wi nɔ ebul fɔ kɔntrol wisɛf. Da tɛm de, wi kin tɛmpt fɔ it tumɔs we wi nɔ no. |
| Ɔda sɔlv dɛn fɔ strɛs | Bifo yu ol yu an fɔ gɛt bɔtul kandy we yu strɛs, go na do wit yu padi ɛn gɛt fresh briz, waka fɔ 5 minit. Fɔs, gri se yu de fil (sɔri, vɛks). Dɔn, bifo yu it, fɛn ɔda we fɔ sɔlv di prɔblɛm. |
| Rimov di tin dɛn we kin tɛmpt yu. | If yu gɛt bɔku bɔku it dɛn na os we yu lɛk fɔ it, tink bɔt fɔ briŋ tin dɛn we gɛt fayn fayn tin dɛn lɛk frut, vɛjitebul, ɛn nɛt insted. If ɔda pipul dɛn na di os lɛk dɛn, tink bɔt ɔlman in wɛlbɔdi ɛn una gri. |
Ustɛm yu fɔ go to dɔktɔ?
If yu nɔ ebul fɔ kɔntrol di we aw yu de it atɔl, if i de afɛkt yu ɛvride layf, ɔ if yu tink se di ɔndalayn kɔz na strɛs we yu nɔ ebul fɔ kɔntrol ɔ ɔda prɔblɛm wit yu maynd, nɔ shem ɛn tɔk to yu famili dɔktɔ bɔt am. I kin gi yu di gayd we yu nid, sɔntɛm i kin sɛn yu to pɔsin we dɔn rɛjista fɔ mɛn yu it ɔ pɔsin we de advays yu bɔt mental wɛlbɔdi biznɛs.
Mɛsej we dɛn kin kɛr go na os
- Fɔ want fɔ it nɔto angri. Na strɔng want na wi maynd fɔ gɛt wan patikyula it.
- Bɔku tin dɛn kin afɛkt dis, lɛk we wi nɔ de slip fayn, strɛs, wi abit, ɛn di say we wi de.
- Dis kכndyushכn kin kכntro bכku wit simpul chenj dεm na yu layf lεk fכ drink bכku wata, it tin wae gεt prכtin, slip fayn, εn εksεsayz sכmtεm.
- I rili impɔtant fɔ avɔyd fɔ kip it dɛn we de tɛmpt yu na os ɛn pik ɔda it dɛn we gɛt wɛlbɔdi insted.
- If i nɔ izi fɔ kɔntrol dis tin, nɔ shem fɔ go to pɔsin we sabi du in wok. YuDi dɔktɔ na di bɛst we fɔ bigin fɔ du dat.
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