Yu redi fo go na vilej fo di Nyu Ia o Krismas? Yu de wet fɔ spɛn di ɔlide wit gladi at, gɛda wit yu fambul ɛn ol padi dɛn, it fayn fayn kuki dɛn we yu mama gɛt? Bɔt sɔntɛnde, we dɛn ɔlide ya de kam nia, yu nɔ kin fil gladi, bɔt yu kin fil bɔku strɛs ɛn sɔri-at. Infakt, if yu na pɔsin we de fil bad ɛn strɛs insay di ɔlide, ivin fɔ go na trip nɔ go fil lɛk se na drim, bɔt i tan lɛk sɔntin we de mek yu fred ɛn we de mek yu at sɔfa. So, tide wi go tɔk bɔt aw fɔ travul wit di pwɛl hat we kin kam wit dɛn ɔlide ya.
Wetin yu kin ɛkspɛkt we yu de travul wit pwɛl hat?
Wan prɔfɛsɔ na Kɔlumbia Yunivasiti we nem Filip Maskin bin tɔk se we pɔsin de travul, i kin afɛkt ɛnibɔdi difrɛn we.
Na wan say, fɔ muf go na nyu say kin rili fayn fɔ yu maynd. Imajin se yu de na nyu ples, yu de go ɔlide, ɛn yu nɔ nid fɔ grap 6 oklɔk mɔnin fɔ go na ɔfis. Wit dis nyu envayrɔmɛnt, bɔku tin dɛn we kin mek pɔsin strɛs go ridyus. So, yu kin fil big rilif frɔm di ɔlide bluz.
Bɔt pan di ɔda say, fɔ travul dɛn tɛm ya kin mek pɔsin strɛs pas aw i bin de. Wi tink se "di trip go go fayn fayn wan." Bɔt nɔto dat kin apin. Sɔntɛnde, wi kin gɛt fɔ sidɔm na trafik na di siti rod fɔ lɔng lɔng tɛm, ɔ wet na lɔng kiyu na di aypɔt. Flayt dɛn nɔ bɔku pas aw dɛn bin de flay trade, ɛn ivin di wan dɛn we de flay kin ful-ɔp, ɛn di aypɔt kin ful-ɔp.
Prɔfɛsɔ Maskin bin tɔk se: “Fɔ travul na big tin.” "E kin gɛt big bad bad impak, ivin fɔ pɔrsin wae nɔr gɛt pwɛl hat."
Fɔ tɔk am simpul wan, we yu at pwɛl, yu frustration tolerance kin rili smɔl. So, ivin sɔntin we smɔl lɛk we yu flay de delay de mek i nɔ izi fɔ yu fɔ tink se, "O, na smɔl tin dat."
Ɔlide Dipreshɔn: Tek Kɔntrol
Wan uman we nem Ɛlin Grɔs we de stɔdi bɔt pɔsin in maynd na di klinik bin tɔk se: “I nɔ mata usay yu de go, i impɔtant fɔ mek yu rɛdi gud gud wan.” "Dis pripiamɛnt na yu bɛst vaysin agens strɛs."
Dis pripia nɔto fɔ rɛdi fɔ wɛr klos. "Yu get fo bi mentalli pripia. Hau yu de empower yu sef to tek kontrol dis situeshɔn?"
Di fɔs tin we yu fɔ du na fɔ disayd ustɛm yu fɔ travul. "Yu go rikonekt wit famili? O yu go jos rilaks and enjoi?" Neks, yu nid fɔ kɔntinyu fɔ tɛl yusɛf se: “A go mek dis trip bi saksesful.”
Grusz se fɔ kip dis frayz na yu maynd lɛk mantra. "Tin kin apin we yu nɔ ebul fɔ kɔntrol. Bɔt yu fɔ rɛdi fɔ tink se, 'A de kɔntrol ɔl wetin a ebul fɔ kɔntrol.'" We yu at pwɛl, we sɔntin nɔ go fayn, yu kin fil lɛk se yu nɔ go ebul fɔ kɔntrol ɛnitin. Bɔt yu kin si di tin we de apin as prɔblɛm. Dɔn yu kin ɛnjɔy di prɔblɛm, bifo yu fil lɛk pɔsin we dɛn de du bad to.
Di impɔtant tin fɔ sɛt gol bifo yu travul
Prɔfɛsɔ Maskin advays fɔ mek yu put sɔm gol dɛn fɔ yu vaykashun. "Fɔs, tink bɔt di tin dɛn we yu go ɛnjɔy bɔt di trip. Dɔn, sɛt gol fɔ yusɛf ɛn yu famili. Aks yusɛf ɛn yu patna, 'Wetin wi want frɔm dis trip?' "
Bɔt di gol dɛn we yu dɔn sɛt fɔ bi pɔsin we yu go ebul fɔ du. Fɔ ɛgzampul, if yu de go fishin, yu gol na fɔ kech di big big fish na di si, ɔ na fɔ rilaks ɛn ɛnjɔy di trip wit yu patna ɔ pikin dɛn? If yu gɛt sɔntin fɔ gɛt frɔm yu vaykashun, mɔ if na sɔntin we yu go sheb wit di ɔda pipul dɛn na yu famili, yu kin pe atɛnshɔn pan da gol de. Dɔn yu nɔ go de pan ɔda tin dɛn we nɔ rili impɔtant.
Di bɛnifit dɛn we pɔsin kin gɛt we i plan bifo tɛm
Fɔ di wan dɛn we de sɔfa wit ɔlide pwɛl at, if dɛn plan bifo tɛm, dat kin ɛp fɔ mek dɛn nɔ strɛs ɛn wɔri. If yu de go na trip, plan fɔ mek i izi as yu ebul, na so wan sayɛnsman we nem Ɛlin Rodino we de stɔdi bɔt pɔsin in maynd bin tɔk.
- Pik fɔ travul di de dɛn we krawd nɔ kin bɔku.
- Buk flayt dɛn na tɛm dɛn we pipul dɛn nɔ kin bɔku na di aypɔt.
- Yu fɔ no di wɛda bifo tɛm. Aks di aylayn dɛn wetin na dɛn rifandim polisi if dɛn kansel di flayt dɛn.
"Dat we yu kin avɔyd fɔ stɔp na di aypɔt fɔ 18 awa, bikɔs dat kin rili push pɔsin we dɔn ɔlrɛdi gɛt pwɛl at mɔ," na so Rodino tɔk.
Dɔn bak, plan fɔ slip fayn bifo yu travul, it gud it we gɛt fayn fayn tin dɛn fɔ it , ɛn kam wit sɔm snek dɛn fɔ di trip.
Wetin if i pas jɔs ‘Holiday Blues’?
We yu de sɛt gol ɛn plan, i impɔtant fɔ tink bɔt di gladi at we yu go gɛt na di waka bifo tɛm. Maskin se, "Bɔt sɔm tɛm pipul dɛn kin gɛt so dip pwɛl at dat dɛn nɔ kin ivin tink bɔt ɛnitin we kin mek dɛn gladi. We dat kin apin, i fayn fɔ tɔk to yu patna bɔt am." "Ɔ i rili impɔtant fɔ tɔk to yu tayt padi, pɔsin we de advays yu bɔt rilijɔn, ɔ pɔsin we de advays yu bɔt mental wɛlbɔdi biznɛs , we na yu dɔktɔ."
If yu nɔr kin ivin imajin fɔ ɛnjɔy ɛnitin, na sayn fɔ se yu pwɛl hat kin siriɔs pas jɔs de ‘ɔlide bluz’. I kin bi klinik dipreshɔn .
Klinik pwɛl hat na sik, ɛn tritmɛnt dɛn de fɔ am. "Bɔt sɔm pipul nɔ want fɔ aks fɔ ɛp, dɛn tink se na sayn fɔ wikɛd. I de mek pɔsin fred," Muskin ɛksplen. If yu tink se fɔ aks fɔ ɛp na sayn fɔ se yu wik, tink bɔt dis: Ivin di bɛst atlet dɛn na di wɔl gɛt kɔch dɛn. Dɛn nɔ de shem fɔ aks fɔ ɛp. Pɔsin we de advays yu bɔt mental wɛlbɔdi biznɛs , lɛk yu dɔktɔ , kin ɛp yu bad bad wan.
Wae yu gɛt klinik pwɛl hat nɔr min se yu nɔr go ebul fɔ go bifo. Bɔt i impɔtant fɔ kɔntinyu fɔ du tin dɛn we go ɛp yu fɔ fil fayn. Kip wan smɔl kad wit yu we gɛt di tin dɛn we yu ebul fɔ du ɛn di we aw yu de yuz fɔ bia wit di prɔblɛm fɔ ɛp yu fɔ kɔntinyu fɔ gɛt strɔng maynd . Dɛn tin ya kin bi fɔ go waka, fɔ lisin to myuzik, fɔ drink wan glas wata, ɔ fɔ tɔk to yu padi. Luk di kad bɔku tɛm ɛn mɛmba yusɛf se yu kin kɔntrol dis tin we de apin. Dɔn bak, if yu gɛt ɛni mɛrɛsin we yu kin tek, mek shɔ se yu tek am di rayt tɛm .
Wetin yu kin du afta yu rich usay yu want fɔ go?
Bɔku rizin dɛn de we kin mek yu fil bad ivin afta yu rich usay yu want fɔ go. Na sɔm advays dɛn ya we go ɛp wi.
Yuz di ‘HALT’ we yu de yuz.
Gi yusɛf permishɔn fɔ se "nɔ" to tin dɛn we yu nɔ want. Wi ɔl se "yes" to ɔltin bikɔs wi want fɔ mek ɔlman gladi. Bɔt dat kin jɔs mek pipul dɛn dɔnawe wit dɛn. Yuz di wɔd ‘HALT’ fɔ chɛk yu mud ɔltɛm.
| Lɛta | Minin | Wetin yu go ebul fɔ du |
|---|---|---|
| H - Angri fɔ am | Angri? | Yu fɔ it snek ɔ frut. |
| A - I vɛks | Vɛks? | Tek dip briz. Una go fa frɔm da ples de fɔ sɔm tɛm. |
| L - Na wan wan | Yu de fil se yu wangren de? | Tɔk to pɔsin we yu fil fayn fɔ tɔk to. |
| T - I dɔn taya | Taya? | Gɛt sɔm rɛst. Tek wan nap. |
We yu kam fɔ no aw yu de fil, yu kin se, "A taya smɔl, a go ledɔm fɔ sɔm tɛm" ɔ "A nɔ go du dis." Dɔn yu kin pik di tin dɛn we yu lɛk ɛn avɔyd di tin dɛn we yu nɔ lɛk.
Sɔm ɔda advays dɛn
- Praktis Behavioral Activation: Tin dɛm lɛk fɔ grap ɛn go waka, lisin to myuzik, ɛn laf wit ɔlman kin mek yu fil fayn.
- Liv in di prɛsɛn: We famili dɛn kin kam togɛda fɔ di ɔlide, ol grɔj ɛn fil bad kin kɔmɔt na do. Tink se, "Dis na di pɔsin we yu de ya wit, nɔto di pɔsin we yu bin bi 20 ia bifo." Fokus pan di pɔsin we yu bi naw.
- Kɔntrol yu it ɛn rɔm: Di ɔlide dɛn kin ful-ɔp wit fayn fayn it ɛn drink dɛn. Mama in kek, swit kuki... Tɛl yusɛf, "A go it dɛn wan ya smɔl, bɔt nɔto ɔltɛm." Dɔn bak, tek tɛm bad bad wan we yu de drink rɔm. Rɔm kin mek yu nɔ slip fayn ɛn mek yu nɔ fil fayn. If yu de wɛl frɔm di adikshɔn to rɔm, i bɛtɛ fɔ avɔyd pati.
- Ɛksesaiz: Di ɔlide dɛn na tɛm fɔ du gud to yusɛf. Dat min se nɔto fɔ jɔs it fayn, bɔt fɔ grap na mɔnin ɛn du tin dɛn lɛk fɔ rɔn ɔ waka. We yu de kia fɔ yusɛf na yu bɔdi, dɛn go mit yu maynd nid dɛn bak. Fɔ waka ɛvride kin tan lɛk mɛrɛsin fɔ mek sɔm pipul dɛn nɔ gɛt pwɛl hat.
Mɛsej we dɛn kin kɛr go na os
- Pripia yusɛf pan yu bɔdi ɛn yu maynd bifo yu go fɔ vaykashun. Disid wetin na di rizin fɔ yu trip.
- Sɛt gol dɛn we yu go ebul fɔ du ɛn we yu go ebul fɔ du . Nɔ kɔmpia yusɛf to ɔda pipul dɛn.
- Mɛmba wan simpul tɛknik lɛk ‘HALT’ fɔ yuz we yu fil strɛs.
- Fɔ sɔntin we yu nɔ want.Nɔ fred fɔ se "nɔ." No se yu nɔ ebul fɔ du natin.
- Nɔ drink rɔm, it fayn, ɛn du ɛksɛsayz ɛvride.
- If yu nɔ de fil ɛni gladi, i kin bi sɔntin we siriɔs pas di ɔspitul ‘ɔlide bluz’. If na so i bi, nɔ ɛva shem fɔ go to yu dɔktɔ (dɔktɔ) fɔ advays .
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