Sɔm de dɛn de na wi layf we ilɛk wetin wi de du, wi nɔ kin fil gladi ɔ fridɔm. Na bad, bad tin dɛn nɔmɔ kin kɔntinyu fɔ kam na wi ed. Bɔt wok, bɔt padi, bɔt prɔblɛm na os... Yu go mɔs fil se ɔl dis na big lod na yu maynd sɔntɛnde. Dis na rili sɔntin we kɔmɔn to wi ɔl. Wi ɔl kin gɛt pwɛl at sɔntɛnde. I rili nɔmal.
Bɔt di prɔblɛm na dat, we dɛn bad tin ya kin kɔntinyu fɔ kam ɛn bigin fɔ swirl na wi maynd, wetin wi kin du da tɛm de? Lɛ wi tɔk bɔt dis dip smɔl.
Ustɛm bad tin dɛn kin bi denja?
Pan ɔl we na nɔmal tin fɔ tink bɔt bad tin, i nɔto sɔntin fɔ tek am layt. Risach dɔn sho se if pɔsin gɛt sayn dɛn we de sho se i gɛt pwɛl at ɔ i de wɔri , dɛn bad tin ya we i de tink bɔt ɔltɛm kin mek i gɛt siriɔs prɔblɛm wit in maynd ɛn in bɔdi.
Wan bad tin we yu de tink bɔt wan wan tɛm nɔ go du bɔku bad tin. Bɔt if dɛn tin ya kin kɔntinyu fɔ kam na yu maynd ɔltɛm, fɔ sɔm dez, i kin mek yu maynd pwɛl kwik kwik wan . Ɛspɛshali if yu gɛt tin dɛn lɛk dɛn tin ya, i kin bi rɛd flag:
- "I nɔ go ɛva wok fɔ mi."
- "Na so i kin apin ɔltɛm ."
Wi nid fɔ tek tɛm smɔl bɔt tin dɛn we de yuz wɔd dɛn lɛk "nɔ ɛva" ɔ "ɔltɛm."
Fɔ tɔk am simpul wan, wi kin kɔl am "Ruminating" we wi de kɔntinyu fɔ tink bɔt di sem bad tin ɔ tink bɔt am bak ɛn bak. I tan lɛk kaw we de rumin, de rumin pan di sem tin ɔva ɛn ɔva. Dis na di tin we denja pas ɔl. We yu bigin wit wan bad tin lɛk dis, i kin kech pan ɔda bad bad tin dɛn, ɛn leta i kin drɛg wi fɔ strɛs we wi nɔ go ebul fɔ imajin.
So aw yu go no we dɛn tin ya we yu de tink bɔt de du yu bad pas gud? Aks yusɛf dɛn kwɛstyɔn ya:
- Dɛn tin ya we yu de tink bɔt dɔn afɛkt yu padi biznɛs ?
- Dis dɔn ambɔg yu wok ɔ di tin dɛn we yu de du?
- Yu dɔn tɔn to rɔm ɔ drɔgs fɔ mek yu nɔ gɛt dis prɛshɔn?
- Dis tin dɔn de fɔ pas tu wiks ? Yu fil se yu nɔ go ebul fɔ rɔnawe pan dis saykl we yu de stɔp na yu maynd?
- Yu de tink bɔt fɔ dɔn yu layf ? Yu fɔ go to ɛp wantɛm wantɛm, mɔ if yu dɔn tray fɔ du am ivin smɔl tɛm (e.g., fɔ rayt wan not fɔ kil yusɛf, fɔ gɛda pils).
If yu ansa to dɛn kwɛstyɔn ya na "yes", di bɛst tin fɔ du na fɔ mit wit dɔktɔ (dɔkta) we yu kin trɔst ɛn tɔk bɔt dis.
Wetin na sɔm fayn we dɛn fɔ fri yu maynd?
Bɔku we dɛn de we wi go tray fɔ lɛf fɔ tink bɔt dɛn bad tin ya. Bɔku pan dɛn tin ya de ɔnda wan kayn tritmɛnt we dɛn kɔl Cognitive Behavioral Therapy (CBT) . Fɔ tɔk am simpul wan, dis min se wi fɔ tink bak bɔt di we aw wi de tink. Saykayatrist ɔr sayɛnsman kin ɛp yu wit dis.
Bɔt, bifo yu go to dɔktɔ, na sɔm tin dɛn ya yu kin tray fɔ yusɛf.
| Posisibul we fɔ tray | Fɔ tɔk am simpul wan... |
|---|---|
| Aksept di we aw pɔsin de fil. | Na nɔmal tin fɔ lɛ yu fil bad we yu lɔs pɔsin we yu lɛk ɔ yu wok. Aksept se "A de sad." Ɔndastand se fɔ fil na tin we pɔsin kin du. |
| No di tin we yu de tink gud wan. | Wetin na di men tin we de mɔna yu? Brek am dɔŋ to smɔl smɔl. If yu tink se, "A na pɔsin we nɔ ebul fɔ du natin," aks yusɛf se, "Wetin mek a tink so?" Trit da tink de lɛk sɔntin we yu dɔn pik ɛn chɛk am. |
| Si di fayn we aw pɔsin de tink | Step bak smɔl, pul di we aw yu de fil, ɛn tink di rayt we. Us pruf de sho se yu tink? Us pruf de we de agens am? If yu fil se yu de du ɔltin we nɔ rayt, aks yusɛf se, "Tin dɛn de we a de du rayt?" |
| Luk am frɔm ɔda angle. | Yu tink se ɔda we de fɔ si dis tin we de apin? Fɔ ɛgzampul: "We a lɔs mi wok nɔ bin fɔ dɔn bɛnifit mi? Sɔntɛm i de mek di rod fɔ sɔntin we bɛtɛ." Tink bɔt se tin dɛn we de ambɔg pɔsin kin mek in abit strɔng, ɛn we pɔsin lɔs kin mek i ebul fɔ bia. |
| Tink "So wetin?" | Dis min se di prɔblɛm we yu de gɛt nɔto so big tin we yu kɔmpia am to ɔl ɔda tin dɛn na di wɔl. Pipul dɛn kin grap bak afta dɛn rilayshɔnship dɔn brok. Na dat layf de tɔk bɔt. Luk di prɔblɛm frɔm fa. Nɔ disayd fɔ du sɔntin kwik kwik wan. |
Ɔda tin dɛn we kin ɛp
Apat frɔm dɛn we ya, ɔda simpul tin dɛn de we yu kin du fɔ ɛp.
- Tin dɛn we de ambɔg yu: Tin dɛn lɛk fɔ du ɛksɛsayz, fɔ rid buk, fɔ du pɔzl, ɔ fɔ tɔk to yu padi kin ɛp yu fɔ pul yu maynd pan di prɔblɛm dɛn we de mɔna yu fɔ sɔm tɛm.
- Rayt: Fɔ rayt wetin de na yu maynd pan pepa na fayn we bak fɔ mek yu tink klia wan. Sɔntɛnde, di ansa kin de rayt bifo yu yay.
- Padi ɛn fambul dɛm: We yu de fil bad, i impɔtant fɔ mek yu padi ɛn fambul dɛn de nia yu ɛn nɔ fɔ push yu go. Fɔ aks, "I tan lɛk se yu gɛt bɔku kwɛstyɔn dɛn na yu maynd," ɔ fɔ gi advays lɛk, "I nɔ go bɛtɛ if wi tink bɔt dis dis we?" kin bi big ɛp.
Di tin we impɔtant pas ɔl na fɔ nɔ ɛva shem fɔ go fɛn pɔsin we sabi du in wok. Sɔntɛm di men tin we go ɛp wi fɔ kɔntrol dɛn bad tin ya we wi de tink bɔt nɔ de pan wetin wi de tink, bɔt na di we aw wi de tink.
Sɔm pipul dɛn de we kin ɔltɛm luk di wɔl frɔm "glas haf ɛmti" pɔynt. Dat min se, dɛn de si ɔltin as tin we nɔ fayn, as bad tin. Bɔt dɛn tink se di we aw dɛn de tink rili rayt. As dɔktɔ, mi wok nɔto fɔ agyu wit dɛn ɔ fos dɛn fɔ si di wɔl difrɛn we.
Di kweshon we a de aks pesin laik dat na, "Okay, hau e de mek yu fil fo tink so? If yu gol fo laif na to bi hapi, fo get gud rileshonship, tink so de helep yu fo rich dem gol dem?"
Mɛsej we dɛn kin kɛr go na os
- Na nɔmal tin fɔ gɛt bad, bad tin fɔ tink bɔt, bɔt fɔ tink bɔt di sem tin dɛn ɔltɛm, dat kin ambɔg yu maynd wɛlbɔdi.
- If yu tinkin gɛt wɔd dɛm lɛk "ɔltɛm" ɔ "nɔr ɛva," ɛn dɛn tin ya de afɛkt yu layf (rileshɔnship, wok), dɛn kin bi wɔnin sayn.
- If dis sik de te fɔ pas tu wik ɔr yu de tink bɔt fɔ tek yu layf, nɔr west tɛm ɛn go to dɔktɔ wantɛm wantɛm.
- Yu kin tray fɔ yuz CBT tɛknik fɔ yusɛf, lɛk fɔ no wetin yu de tink, fɔ chɛk if dɛn valid, ɛn fɔ luk dɛn difrɛn we.
- Ɛksesaiz, tin dɛn we yu lɛk fɔ du, ɛn fɔ tɔk to pɔsin we yu biliv kin ɛp bak fɔ mek yu maynd izi.
- Di men gol fɔ bi fɔ gɛt maynd we go ɛp yu fɔ gɛt gladi at ɛn gɛt wɛlbɔdi.
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