Sɔntɛnde yu kin tink se, “O mi, aw a go ebul fɔ manej ɔl dis?” Wit wok, os wok, pikin, stɔdi, ɛn wan tawzin ɔda tin, bɔku tɛm de we yu ed kin fil lɛk se i dɔn kam fɔ bɔn. Dis ɔltɛm filin fɔ prɛshɔn ɛn prɛshɔn na wetin wi kin jɔs kɔl ‘Strɛs’, ɔr mental tɛnsiɔn . Pan ɔl we i nɔmal fɔ gɛt smɔl pan dis, if i kɔntinyu, i nɔ kin jɔs afɛkt yu maynd bɔt i kin afɛkt yu bɔdi wɛlbɔdi bak. So, i rili impɔtant fɔ lan fɔ kɔntrol ɔ manej dis. Lɛ wi si us simpul tin dɛn yu go du bɔt am.
1. Ɛksesaiz nɔto jɔs sɔntin we yu de du to yu bɔdi!
We yu de du ɛksasaiz na fayn we fɔ mek yu maynd ɛn yu bɔdi rilaks. Nɔto dat nɔmɔ, bɔt we yu de du ɛksɛsayz, dat kin mek yu fil fayn bak . Bɔt fɔ mek yu gɛt di bɛst pan am, yu nid fɔ de ɛksesaiz ɔltɛm .
Jɛnɛral wan, i bɛtɛ fɔ du at le 150 minit fɔ du mɔdaret fyzikal aktiviti insay di wik, lɛk fɔ waka kwik kwik wan. Ɔ yu kin du ɛksɛsayz we gɛt mɔ trɛnk lɛk fɔ jok fɔ lɛk 75 minit so. Di tin we impɔtant pas ɔl na fɔ sɛt 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 ɛksesaiz bɛtɛ pas fɔ nɔ du natin.
2. Mek wi pul di stiffness fo wi bodi and bi layt.
We yu fil strɛs, yu bɔdi mɔsul dɛn bak kin tayt. Jɔs tink bɔt, we yu strɛs, yu nɛk ɛn yu sholda kin tayt ɛn wund, nɔto so? Dɛn tin ya kin ɛp fɔ pul dis tayt ɛn rilaks yu bɔdi:
- Stretching : Stret smɔl we yu wek na mɔnin ɔ we yu de wok.
- Wan masaj: If i pɔsibul, mek dɛn masaj am.
- Fɔ was wit ɔt wata: We yu was wit ɔt wata, dat kin mek di mɔsul dɛn rilaks bad bad wan.
- Gud slip: I impɔtant fɔ gɛt 7-8 awa gud slip insay wan de.
3. Tek dip briz fɔ mek yu fil fri wantɛm wantɛm
We yu fil se yu at pwɛl, if yu sidɔm ɛn tek sɔm dip briz, dat kin mek yu fil fri wantɛm wantɛm. Yu go sɔprayz fɔ si aw yu ebul fɔ du dis fayn fayn wan. Tray dɛn 5 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 yusɛf na ples we yu lɛk ɛn we de mek yu maynd kol. I kin bi fayn bich, big fil we ful-ɔp wit flawa dɛn, ɔ ɛni ɔda tin.
4. Tek dip briz sloslo, dɔn yu blo smɔl smɔl.
5. Du dis fɔ 5 ɔ 10 minit wan tɛm.
4. Wetin yu de it ɛn drink kin afɛkt yu gladi at bak.
If yu it tin dɛn we balans ɛn we gɛt fayn fayn tin dɛn fɔ it, dat go ɛp yu fɔ fil fayn ɔltogɛda. I kin ɛp yu bak fɔ kɔntrol di we aw yu de fil. Put bɔku vɛjitebul, frut, ligɛm, ɔl gren, ɛn prɔtin, lɛk fish ɛn eg , insay yu it. Di tin we impɔtant pas ɔl na dat, nɔ skip fɔ it . Nɔto jɔs fɔ du so bad fɔ yu bɔdi, i kin mek yu nɔ fil fayn ɛn mek yu strɛs mɔ ɛn mɔ.
5. Wi go slo di paz fo laif likl?
Laif so bizi en fast-pace dis dez. Sɔntɛnde, wi jɔs nid fɔ slo ɛn rilaks smɔl. Luk yu layf ɛn fɛn smɔl we dɛn fɔ du dat. Fɔ ɛgzampul:
- Set yu wach fɔ go bifo 5-10 minit. Dis go mek yu ebul fɔ rich smɔl bifo tɛm usay yu want fɔ go. Dis go sev yu frɔm di strɛs we yu kin gɛt we yu de let.
- If yu gɛt big wok, brok am to smɔl smɔl tin dɛn instead fɔ tray fɔ dɔn am wan tɛm. Imajin se yu gɛt 100 imel dɛn fɔ chɛk. Bifo yu tray fɔ chɛk ɔltin, jɔs chɛk di wan dɛn we impɔtant pas ɔl.
If yu slo di we aw yu de liv yu layf smɔl, yu go ebul fɔ pul di prɔblɛm dɛn we yu nɔ nid fɔ du ɛn yu go fil fri.
Sɔm ɔda we dɛn fɔ ridyus strɛs
Di tebul we de dɔŋ ya de sho sɔm ɔda simpul ɛn fayn we dɛn fɔ ridyus strɛs. Tray fɔ put dɛn tin ya insay yu layf ɛvride.
| We | Tɔk bɔt |
|---|---|
| Tek wan Brek | Sɛt sɔm tɛm ɛvride fɔ mek yu maynd rilaks. Yu kin du tin dɛn lɛk fɔ tink gud wan, yoga, lisin to myuzik we yu lɛk, ɔ spɛn tɛm na di nature. |
| Engage in Hobbies | Sɛt smɔl tɛm ɛvride fɔ du sɔntin we yu lɛk. Ivin 15-20 minit insay wan de na infεkt. Du sɔntin lɛk fɔ rid buk, fɔ mek gadin, ɔ fɔ drɔ. |
| Tɔk Bɔt Prɔblɛm dɛn | If yu de fil fɔ wɔri, fɔ tɔk bɔt am kin ɛp fɔ mek yu nɔ strɛs. Tɔk to yu padi we yu kin abop pan, yu fambul, ɔ yu dɔktɔ . |
| Go Izi Pan Yusɛf | Nɔbɔdi nɔ go ebul fɔ du ɔltin 100% rayt. Ɛn nɔbɔdi nɔ ebul fɔ kɔntrol ɔltin na layf. So mek yu maynd se yu de du di bɛst we yu ebul. Fɔ smayl na fayn we bak fɔ mek yu nɔ strɛs. |
| Fɔ no di tin dɛn we kin mek i apin (Eliminate Triggers) . | Fɛn ɔda tin dɛn we kin mek pɔsin strɛs pas ɔl na yu layf. Na wok? Na fɔ go ɛn kam? Fɛn ɔda tin dɛn ɛn if i pɔsibul, pul ɔ ridyus dɛn tin dɛn de we kin mek yu sik na yu layf. |
Di pawa we pɔsin kin gɛt we i de tink gud wan
We yu nɔ gɛt ɛnibɔdi fɔ tɔk to bɔt aw yu de fil, yu kin tɔk to yusɛf. Wi ɔl de du am. Bɔt fɔ mek yu nɔ strɛs, di tin dɛn we yu kin tɔk to yusɛf nid fɔ bi gud tin .
We yu strɛs, pe atɛnshɔn to di tin dɛn we de kam na yu maynd. If yu de gi yusɛf bad mɛsej lɛk "A nɔ ebul fɔ du dis," chenj am to fayn mɛsej lɛk "A kin du dis" ɔ "A de du mi bɛst." Dis smɔl chenj kin gi yu bɔku trɛnk na yu maynd.
Mɛsej we dɛn kin kɛr go na os
- Stret na nɔmal tin, bɔt if i kɔntinyu fɔ de, i impɔtant fɔ mek yu ebul fɔ kɔntrol am.
- Simpul tin dɛm lɛk fɔ du ɛksɛsayz, fɔ blo dip dip wan , ɛn fɔ du sɔntin we yu lɛk kin mek big difrɛns pan yu maynd wɛlbɔdi.
- Fɔ it fayn it ɛn fɔ slip fayn rili impɔtant fɔ fɛt strɛs.
- If yu de fil se yu de fil bad, nɔ fred fɔ tɔk bɔt am. Tɔk to pɔsin we yu biliv.
- If yu gɛt prɔblɛm fɔ kɔntrol yu strɛs afta yu dɔn tray dɛn we ya, tɔk to yu dɔktɔ bɔt dat. Natin nɔ bad fɔ aks fɔ pɔsin we sabi du in wok.
Strɛs, Strɛs mɛnejɛmɛnt, Ɛksesaiz, Rilaks, Mental Ɛlth , Strɛs adu karana krama, manasika athathiya
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