Yu taya wit strɛs? Tray dɛn 10 simpul we dɛn ya

Wit di bizi layf we wi gɛt dis tɛm ya, i rili nɔmal fɔ fil se wi at pwɛl ɛn wi kin fil bad sɔntɛnde. Wok, os wok, stɔdi, ɔda wok dɛn... Wi kin fɔgɛt bɔt wisɛf we wi bizi wit ɔl dis. Bɔt if dis mental strɛs , dat na di strɛs we wi ɔl no, kɔntinyu, i kin gɛt rili bad impak nɔto jɔs pan wi maynd bɔt bak pan wi bɔdi wɛlbɔdi. So, e fayn fɔ lan aw fɔ kɔntrol dis strɛs. Pan ɔl we yu kin fil se i nɔ izi fɔ yu smɔl fɔs, we yu dɔn yus to am, yu go no aw i kin mek yu fil fayn. Lɛ wi luk 10 simpul we dɛn we go ɛp fɔ du dis.

1. Ɛksesaiz nɔto jɔs sɔntin we yu de du to yu bɔdi!

Wan pan di bɛst we fɔ mek yu maynd ɛn yu bɔdi rilaks na fɔ ɛksesaiz ɔltɛm . We yu de du ɛksɛsayz, yu maynd go bɛtɛ bak. Bɔt fɔ mek yu gɛt gud rizɔlt frɔm dis, i nɔ go du fɔ du am wan tɛm insay di de, yu nid fɔ du am ɔltɛm.

So ɔmɔs ɛksɛsayz yu fɔ du insay di wik?

Jɛnɛral wan, big pipul dɛn fɔ gɛt at le 150 minit fɔ du mɔdaret-intɛnsity aktiviti, lɛk fɔ waka kwik kwik wan, fɔ wan wik, ɔ 75 minit fɔ gɛt trɛnk-intɛnsity aktiviti, lɛk fɔ jog, fɔ wan wik.

Di tin we impɔtant pas ɔl na fɔ sɛt smɔl gol dɛn we yu go ebul fɔ du. Dɔn yu kin kɔntinyu fɔ go bifo ɛn yu nɔ stɔp af-af. Mɛmba se fɔ du smɔl tin rili valyu pas fɔ nɔ du ɛnitin atɔl.

2. Wi fɔ layt di bɔdi wet smɔl?

We yu fil strɛs, yu mɔsul dɛn kin tɛns ɛn fil lɛk se dɛn de knot ɔp we yu nɔ ivin no. Sɔm tin dɛn de we yu kin du fɔ mek yu nɔ gɛt dis tayt ɛn gi yu bɔdi bɔku rilif.

• Stretching : Tray fɔ strɛch smɔl we yu wek na mɔnin ɔ we yu de wok.
• Masaj: Gɛt gud masaj if i pɔsibul.
• Fɔ was wit ɔt wata: We yu was ɔ shawa ɔt, dat kin ɛp fɔ mek yu mɔsul dɛn rilaks.
• Gud slip: Fɔ slip fayn na nɛt fɔ 7-8 awa insay di de impɔtant fɔ di bɔdi ɛn di maynd.

3. Tek dip briz...

We yu fil strɛs, yu kin fil fri wantɛm wantɛm bay we yu sidɔm ɛn tek sɔm dip briz . Yu go sɔprayz fɔ si aw yu ebul fɔ du dis fayn fayn wan. Tray dɛn 5 simpul tin ya:

1. Sidɔm fayn fayn wan na chia, wit yu an dɛn na yu lap ɛn yu fut dɛn na grɔn. Ɔ yu kin ledɔm na bed.

2. Klos yu yay.

3. Imajin se yu de na ples we rili kwayɛt ɛn we fayn. I kin bi bich, fil we ful-ɔp wit flawa, pan mawnten, ɛni ples we de mek yu fil se yu gɛt pis.

4. Naw tek dip briz sloslo in. Den blo sloslo.

5. Du dis fɔ 5 ɔ 10 minit wan tɛm.

4. Tek tɛm wit wetin yu de it ɛn drink.

If yu it fayn it di rayt tɛm, dat go ɛp yu fɔ kɔntinyu fɔ gɛt wɛlbɔdi. I de ɛp yu bak fɔ kɔntrol di we aw yu de fil. Mek shɔ se yu put vɛjitebul , frut , ligɛm, grens we gɛt fayn fayn tin dɛn , ɛn prɔtin dɛn we de gi yu trɛnk insay yu it.

5. Mek wi slo di paz fo laif likl.

Laif de so fast dis dez. So sɔntɛnde wi jɔs nid fɔ slo smɔl ɛn rilaks smɔl. Luk yu layf ɛn fɛn smɔl smɔl tin dɛn we go mek yu slo. Fɔ ɛgzampul:

• Set yu wach fɔ go bifo 5-10 minit. Da we de, yu go ebul fɔ rich ɔltin smɔl bifo tɛm. Yu kin avɔyd di strɛs we yu kin gɛt we yu de let.
• We yu de drayv na rod, ɔltɛm drayv na di lɛft len ​​(slow len). Yu kin avɔyd kɔmpitishɔn we nɔ impɔtant ɛn travul wit pis na yu maynd.
• Brek big wok dɛn to smɔl smɔl. Imajin se yu gɛt 100 imel dɛn fɔ chɛk. Bifo yu tray fɔ chɛk dɛn ɔl wan tɛm, jɔs chɛk di wan dɛn we impɔtant pas ɔl. Du di ɔda tin dɛn leta.

6. Mek tɛm fɔ rɛst.

Fɔ mek yu maynd lɛf fɔ strɛs, yu rili nid fɔ plan fɔ rili rilaks. Fɔ pɔsin we de du ɔltin wit gol na in maynd, dis kin tranga smɔl fɔs. Bɔt as yu de kɔntinyu fɔ du am, yu go kam fɔ gladi fɔ dɛn tɛm dɛn ya we yu kin rilaks. Na sɔm tin dɛn we yu kin du we go mek yu rilaks.

7. Mek rum fɔ tin dɛn we yu lɛk fɔ du bak

Yu fɔ mek tɛm bak fɔ tin dɛn we yu lɛk. Tray fɔ du sɔntin we go mek yu gladi ɛvride. I go ɛp yu fɔ ridyus yu strɛs lɛvɛl bɔku. Dis nɔr nid fɔ tek bɔrku tɛm, ivin 15-20 minit na infεkt .

Di tebul we de dɔŋ ya de gi wan aidia bɔt sɔm pan dɛn tin ya.

8. Tɔk bɔt yu prɔblɛm dɛn.

If yu gɛt sɔntin we de mɔna yu, fɔ tɔk bɔt am kin ɛp fɔ mek yu nɔ strɛs. Yu kin tɔk bɔt am wit yu fambul, yu padi we yu kin abop pan, yu dɔktɔ, ɔ pɔsin we de gi yu advays .

Ɛn yu kin tɔk to yusɛf bak. Wi kɔl dis fɔ tɔk bɔt yusɛf . Wi ɔl de du am. Bɔt fɔ mek dis nɔ strɛs, yu fɔ tɔk to yusɛf fayn fayn wan , nɔto bad we.

So we yu fil strɛs, pe atɛnshɔn to di tin dɛn we de rɔn na yu ed ɛn wetin yu de tɛl yusɛf. If yu si se yu de blem yusɛf, de tɔk tin dɛn lɛk, “A nɔ go ebul fɔ du dis,” chenj da tink de to sɔntin we fayn, lɛk, “A go du dis” ɔ “A go du mi bɛst.”

9. Bi gud to yusɛf.

Lan fɔ fɔgiv yusɛf. Ɛn nɔ lɔs yu sɛns fɔ laf . Nɔto fɔ natin dɛn kin se fɔ laf na di bɛst mɛrɛsin fɔ strɛs. Yu go rili fil fri we yu laf ɛn rilaks.

10. No ɛn pul di tin dɛn we kin mek pɔsin strɛs.

No di big tin wae de mek yu strɛs na yu layf. Na yu wok? Di strɛs we pɔsin kin gɛt we i de travul? De stɔdi? If yu kin no di tin dɛm wae de mek yu sik dis kayn we, si if yu kin pul dɛm kɔmɔt na yu layf kpatakpata, ɔr at ɔl fɔ ridyus dɛn impak.

If yu gɛt prɔblɛm fɔ fɛn di tin we de mek yu gɛt dis sik wantɛm wantɛm, tray fɔ rayt wan buk we de mek yu strɛs . Rayt di tɛm dɛn we yu kin fil mɔ strɛs ɔ wɔri, ɛn wetin bin apin da tɛm de. As tɛm de go, yu go ebul fɔ no wan patɛn. Dɔn, fɛn we fɔ pul ɔ ridyus dɛn tin dɛn de we kin mek yu gɛt prɔblɛm.

Stress, Ɛksesaiz, Wɛlbɔdi, Mental Wɛlbɔdi, Stress Manejmɛnt, Bi Gladi