Yu kin fil se yu nɔ gɛt ɛni trɛnk na mɔnin? Yu kin fil so taya dat yu nɔ kin ebul fɔ grap na bed fɔ sɔm dez, ivin afta yu dɔn du smɔl wok? Dis nɔ kin bi jɔs nɔmal taya. Tide wi go tɔk bɔt aw fɔ mek i izi fɔ liv wit wan sik we dɛn kɔl Chronic Fatigue Syndrome (CFS), we dɛn kin kɔl bak Myalgic Encephalomyelitis (ME). Dis na kɔmpleks kɔndishɔn wae kin gɛt big impak pan yu layf. Bɔt nɔr wɔri, we de fɔ mek wi ebul fɔ kɔntrol dis sik ɛn liv fayn fayn wan.
Fɔ ɔndastand aw di sik tan: gud tɛm ɛn bad tɛm
We yu de liv wit dis kɔndishɔn, yu go ɔndastand wan tin gud gud wan. Dat min se nɔto ɔltin na di sem. Sɔm tɛm de wae de sik kin rili tranga ɛn de bɔdi kin go tru wan tranga tɛm. Wi kin kɔl dis ``rilaps``, we na di tɛm we di sik kin wɔs. Dɔn, afta sɔm tɛm, sɔm tɛm kin de we di sik kin stɔp ɛn di bɔdi kin fil fayn smɔl. Wi kin kɔl dis ``rɛmishɔn`` tɛm.
Fɔ ɔndastand se dis patɛn, we de chenj bitwin tranga tɛm ɛn smɔl bɛtɛ tɛm, na di kayn we aw di sik de, kin ɛp yu fɔ kɔntrol yu ɛnaji.
Tink bɔt di pawa we yu bɔdi gɛt lɛk fon batri. Pɔsin we gɛt dis sik in batri kin drayn kwik kwik wan, ɛn i kin tek lɔng tɛm bak fɔ chaj. So, wi nid fɔ rili tek tɛm wit aw wi de yuz di batri.
Ɛvride wok ɛn ɛnaji manejmɛnt
We yu gɛt di sik bak, i kin at fɔ mek yu du simpul tin dɛn lɛk fɔ was yusɛf na mɔnin ɔ fɔ chenj yu klos. So, sɛt ɛkstra tɛm fɔ di wok dɛn we yu si se at fɔ du. Nɔ panik. Jɔs du dɛn.
Bɔt, insay wan tɛm we `rɛmishɔn`, yu kin tink se, "O, a de fil bɛtɛ tide, a nid fɔ gɛt sɔm wok fɔ du." Nɔ du dat! If yu tray tranga wan wantɛm wantɛm, yu kin dɔn taya kpatakpata insay di nɛks tu ɔ tri dez. If yu kɔntinyu lɛk dis, yu go gɛt siriɔs `rilaps`.
So, ivin di tɛm we pɔsin gɛt wɛlbɔdi, i impɔtant fɔ mek wi balans fayn fayn wan bitwin fɔ rɛst ɛn fɔ wok . Ɔltɛm yu fɔ no di kayn ɛnaji we yu gɛt.
Ɛksesaiz: Na sɔntin we yu fɔ tek tɛm du
Pan ɔl we ɛksɛsayz impɔtant fɔ mek yu gɛt wɛlbɔdi, ɛksesaiz kin tranga smɔl ɛn i nid fɔ tek tɛm fɔ pɔsin we gɛt krɛse sik. Ivin we yu nɔ de du ɛksasaiz smɔl, dat kin mek yu taya we yu nɔ go ebul fɔ bia. wan spεshal nem de fכ dis kכndyushכn we dεn kכl `Post-Exertional Malaise (PEM). Fɔ tɔk am simpul wan, na di taya we pɔsin kin taya pasmak ɛn di sayn dɛn we kin wɔs we kin apin afta i ivin tray smɔl.
So wetin yu fɔ du?
Di bɛst tin fɔ du na fɔ tɔk to yu dɔktɔ ɔr pɔsin we de mɛn yu bɔdi fɔ no ustɛm yu bɔdi go ebul fɔ du tin we i kam pan fɔ du tin wit yu bɔdi ɛn yu maynd. Dɛn kɔl dis yu "ɛnaji ɛnvilɔp." Yu nid fɔ de insay dis rɛnj ɛn lan fɔ balans fɔ rɛst ɛn fɔ du tin. Dis go ɛp yu fɔ avɔyd di "PEM" kɔndishɔn we wi bin tɔk bɔt.
- Mek wan dɔktɔ we de mɛn yu bɔdi mek yu plan fɔ du ɛksɛsayz.
- Nɔ ɛva wok tranga wan.
- Pacing na di tin we impɔtant pas ɔl.
Di it we pɔsin de it kin mek big difrɛns
If yu mɛmba di it dɛm wae yu de it kin ɛp yu fɔ kɔntrol yu sik dɛm. Speshali, avɔyd it dɛn we yu nɔ lɛk, it dɛn we yu kin fil fɔ it, ɛn it dɛn we gɛt kemikal.
Bɔku pipul dɛn kin se it we fiba di Mɛditarenian Dayt kin fayn fɔ dis sik. Dat min se, it we nɔ gɛt bɔku sɛtyuret fat ɛn rifin kabɔhaydrɛt, ɛn we gɛt bɔku polyɔnsaturated ɛn monounsaturated fat.
| Fɔd dɛn we dɛn kin advays | Fɔd dɛn we yu fɔ avɔyd/Limit |
|---|---|
| Fresh vegjetabul ɛn frut dɛn | Shuga ɛn swit it dɛn |
| Fish (lɛk salmɔn, makrɛl, sadin) . | Atifishal tin dɛn we dɛn kin yuz fɔ swit |
| Gud ɔyl dɛn lɛk ɔliv ɔyl | Rum |
| Nat ɛn sid (Amɔnd, Walnut) . | Drink dɛn we gɛt bɔku kafin (ti, kɔfi) . |
| Wul grens (brawn rays, ɔts) . | Fɔd dɛn we dɛn mek wit flawa we dɛn dɔn rifin (bred, biskit) . |
Wan ɔda tin na dat if yu it sɔm smɔl smɔl tin dɛn ɔlsay na di de , pas fɔ it wan big it wan tɛm, dat kin ɛp fɔ mek yu nɔ gɛt trɛnk. Fɔ ɛgzampul, i bɛtɛ fɔ it 3 men it dɛn ɛn 3 smɔl smɔl snek dɛn bitwin dɛn. Dis kin ɛp bak fɔ kɔntrol di nɔys.
Mɛmori lɔs ɛn "Bren Fɔg".
כda big simptom fכ dis kכndyushכn na fכ mεmכri lכs εn fכ fil fכ ``bren fכg''. Yu fɔgɛt tin dɛn ɛn yu kin gɛt prɔblɛm fɔ pe atɛnshɔn. Sɔm simpul we dɛn de fɔ ɛp fɔ du dis:
- Yuz dayari ɔ ``Day-planner``: Rayt yu wok, apɔntinmɛnt, ɛn tin dɛn we yu fɔ du insay de.
- Sɛt mɛsej fɔ mɛmba yu na yu fon: Sɛt mɛsej fɔ mɛmba yu we yu nid fɔ go sɔmsay ɔ du sɔntin.
- Mek wan list: Mek wan list fɔ di tin dɛn we yu nid fɔ kam wit we yu de go bay tin dɛn, lɛk wan list fɔ di wok dɛn we yu nid fɔ du fɔ di de.
- Yuz stik not dɛn: Rayt tin dɛn we yu nid fɔ mɛmba pan smɔl pepa dɛn ɛn stik dɛn na say dɛn we izi fɔ si.
- Ɛksesaiz yu bren: Pɔzl, wɔd gem, ɛn kad gem kin mek yu maynd kɔntinyu fɔ du sɔntin. Dɛn tin ya kin ɛp bak fɔ mek yu mɛmba fayn fayn wan.
Wok, rilayshɔnship ɛn mental wɛlbɔdi
Wok
Fɔ wok wit dis kɔndishɔn kin tranga. If yu gɛt prɔblɛm na yu wokples, yu fɔ tɔk to yu bɔs bɔt dis. Yu kin nid tin dɛn lɛk fɔ chenj di we aw yu de wok, sɔm tɛm fɔ lɛf fɔ wok we yu de wok, ɔ fɔ rayt instrɔkshɔn bikɔs yu gɛt prɔblɛm fɔ mɛmba. Dɛn tin ya go difrɛn difrɛn wan bay aw yu de fil ɛn aw yu de du yu wok. If de sik tranga ɛn yu nɔr ebul fɔ woke, tɔk to yu dɔktɔ bɔt us step yu kin tek.
Rilayshɔnship dɛn
I go bi se dis na di pat we at pas ɔl. E kin tranga fɔ yu fambul, padi, ɛn patna fɔ ɔndastand dis sik. Dɛn kin tɔk tin dɛn lɛk, "Yu dɔn bost," ɔ "Yu taya jɔs bikɔs yu de nia yu." Bikɔs to pɔsin we de na do, dis taya nɔ de si am.
So, i rili impɔtant fɔ ɛksplen dis sik to di wan dɛn we yu lɛk ɛn fɔ tich dɛn bɔt am bak.
Dis sik kin afɛkt yu soshal layf, ple wit yu pikin dɛm, ɛn yu yon padi biznɛs. I rili impɔtant fɔ tɔk bɔt dɛn tin ya opin wan ɛn mek ɔlman ɔndastand am.
Mental wɛlbɔdi ɛn fɔ gɛt ɛp
Mɛmba se nɔto yu wangren de. We wi de tɔk to ɔda pipul dɛn we de go tru di sem tin, dat kin rili kɔrej wi. Aks yu dɔktɔ bɔt sɔpɔt grup dɛn na yu eria.
Pwɛl hat kin kam wit dis sik. Sɔm pan de sayn dɛm wae de sho se pɔrsin gɛt pwɛl hat sik kin fiba dis sik, so e kin tranga fɔ no difrɛns bitwin dɛn tu tin ya. Fɔ fil se yu nɔ gɛt op, fɔ fil bad ɔltɛm, fɔ fil se yu nɔ gɛt wan valyu, ɛn fɔ tink bɔt fɔ dɔn yu layf, ɔl dis kin bi sayn fɔ pwɛl hat.
If yu tink se yu kin gɛt pwɛl hat, duya tɔk to yu dɔktɔ. Mεdikeshכn εn tכk tεrapi kin εp wit כl tu di sik dεm na di bכdi εn maynd. If yu de tink bɔt fɔ kil yusɛf, go na ɔspitul Imejɛnsi Yunit (ETU) wantɛm wantɛm ɔ kɔl di Nashɔnal Instityut fɔ Mental Ɛlth na Sri Lanka pan 1926.
Mɛsej we dɛn kin kɛr go na os
- Lisin to yu enaji lɛvɛl: Nɔ push yusɛf tumɔs pan yu wɛl bɔdi de dɛm. Balans rɛst ɛn aktiviti. Dɛn kɔl dis "pacing."
- Fɔ fala di advays we di dɔktɔ gi yu: Tɔk to yu dɔktɔ ɔ pɔsin we de mɛn yu bɔdi, mɔ we i kam pan ɛksɛsayz, ɛn mek wan plan we go fayn fɔ yu.
- Di it impɔtant: Ridyus shuga, atifishinal switin, ɛn rɔm, ɛn it mɔ fresh vɛjitebul, frut, ɛn ɔyl we gɛt wɛlbɔdi. It sɔm smɔl smɔl it dɛn ɛvride.
- Tek kia ɔf yu maynd wɛl bɔdi: No bɔt de sayn dɛm wae de sho se yu gɛt pwɛl hat. If nid de, nɔ shem fɔ go to dɔktɔ.
- Nɔto yu wan de: Tɔk to yu fambul ɛn padi dɛn bɔt dis. Join wan sɔpɔt grup if yu nid fɔ du dat. Fɔ ɔndastand ɛn sɔpɔt rili impɔtant pan dis joyn.
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