Sɔntɛnde yu kin fil taya pan ɔltin, yu nɔ kin gladi fɔ ɛnitin, ɛn fil se yu gɛt big lod ɛn ɛmti tin na yu at? Sɔntɛm sɔmbɔdi we yu sabi, sɔmbɔdi na yu yon famili, de sɔfa wit dis sik. Wi de tɔk bɔt pwɛl hat, wan sik wae kin kam pan pɔrsin wae gɛt dis maynia sik bɔt wae kin rili siriɔs, ɔr as wi ɔl no , pwɛl hat . De big kwɛshɔn wae bɔrku pipul kin gɛt na if dis sik kin avɔyd kpatakpata bifo i apin to wi. Lɛ wi si wetin mɛdikal sayɛns rili tɔk bɔt am.
Yu tink se dɛn go rili ebul fɔ avɔyd pwɛl hat?
Fɔ tɔk am simpul wan, i at fɔ gi stret ‘yes’ ɔ ‘nɔ’ ansa to dis. Bɔku pan di wan dɛn we sabi bɔt mɛrɛsin gri se dɛn nɔ go ebul fɔ avɔyd pwɛl hat kpatakpata. Ɔda pipul dɛn stil nɔ shɔ.
Tink bɔt am, bɔrku tin de wae kin mek pɔrsin gɛt pwɛl hat. Bɔku pan dɛn na tin dɛn we wi nɔ ebul fɔ kɔntrol. Fɔ ɛgzampul:
- Yu Jin: If sɔmbɔdi na yu famili dɔn gɛt pwɛl hat, yu kin gɛt smɔl prɔblɛm.
- Bren Kεmεstri: Prεshכn kin kam bay di chenj dεm na di kεmεkal dεm (nyurotransmitta) na wi bren wae de kכntro di filin dεm lεk gladi at εn sad.
- Di tin dɛm we de apin na yu say ɛn yu layf: Pwɛl hat kin bigin if yu gɛt sɔm kayn bad bad tin wae yu nɔr kin imajin (trauma), yu lɔs pɔrsin wae de nia yu, ɔr gɛt big chenj na yu layf (lɛk wae yu lɔs yu woke, yu dayvɔs).
- Ɔda sik dɛm: Pwɛl hat kin kam bak wit ɔda sik dɛm na yu bɔdi, lɛk kansa, shuga, ɛn Pakinsin sik.
Pan ɔl we wi nɔ kin ebul fɔ kɔntrol dɛn tin ya, di tin we impɔtant pas ɔl na fɔ chenj di we aw yu de dil wit di strɛs we dɛn tin ya kin mek yu gɛt. Dat min se wi go ebul fɔ bil wi maynd trɛnk. Ɛn, if yu dɔn ɔlrɛdi gɛt pwɛl hat, yu kin rili stɔp am fɔ wɔs.
Aw fɔ mek pwɛl hat nɔ kam bak?
If yu bin dɔn gɛt pwɛl hat bifo ɛn yu dɔn gɛt tritmɛnt ɛn wɛl, e fayn fɔ tink bɔt fɔ mek i nɔr apin igen. Ivin spɛshal tritmɛnt dɛn de fɔ dis.
Sɔm tritmɛnt pipul dɛn kin yuz wan we we dɛn kɔl Mindfulness-based Cognitive Therapy (MBCT) fɔ dis. Na fayn fayn we fɔ du tin. Fɔ tɔk am simpul wan, i jɔyn tu men tin dɛn:
1. Kɔgnitiv Tɛrapi: Dis kin ɛp yu fɔ chenj di we aw yu de tink ɛn aw yu de tink.
2. Fɔ tink gud wan: Di gol fɔ dis na fɔ praktis fɔ pe atɛnshɔn ɛn no wetin de apin na di tɛm we wi de naw , ɛn nɔ wɔri bɔt di tin dɛn we dɔn pas ɔ fɔ fred di tumara bambay.
We yu jɔyn dɛn tu we ya, yu go lan fɔ no di bad, bad tin dɛn we kin kam na yu maynd, fɔ kɔntrol dɛn, ɛn nɔ fɔ kech pan dɛn.
Ɔda kayn saykotɛrapi, lɛk intapɔsɔnal tritmɛnt, kin rili ɛp bak. Dis kin pe atɛnshɔn pan di padi biznɛs we yu gɛt wit ɔda pipul dɛn, lɛk yu fambul, yu padi dɛn, ɛn yu man ɔ yu wɛf. Sɔntɛnde, dɛn rilayshɔnship ya kin afɛkt wi filin prɔblɛm dɛn dairekt wan.
Apat frɔm dɛn tritmɛnt ya, sɔm stɔdi dɔn sho se sɔm mɛrɛsin, chenj na yu layf, ɛn aw fɔ it tin kin ridyus di risk fɔ gɛt pwɛl hat bak bay 25% ɔ mɔ. Bɔt dɛn nid fɔ du mɔ risach bɔt dis.
Wetin wi go du?
Pan ɔl we nɔrbɔdi nɔr gɛt wan kayn we fɔ mek yu nɔr gɛt pwɛl hat, bɔrku tin de wae yu kin du fɔ kip yu maynd wɛl bɔdi ɛn ridyus yu risk. Lɛ wi sheb dɛn advays ya to tu pat.
| Advays | Tɔk bɔt |
|---|---|
| I. Jɛnɛral tips fɔ mek yu nɔ gɛt pwɛl hat | |
| Stret mɛnejɛmɛnt ɛn sɛlf-ɛstimɛnt | Fɛn we dɛn fɔ kɔntrol di strɛs. Tin dɛn lɛk fɔ tink gud wan, fɔ du yoga, ɛn fɔ du ɛksasaiz fɔ blo dip dip wan kin ɛp. Bil gud rɛspɛkt fɔ yusɛf. |
| Tek kia ɔf yusɛf. | Gɛt inof slip ɛvride. It gud it we balans . Ɛksesaiz ɔltɛm . Dɛn tin ya rili impɔtant fɔ di bɔdi ɛn bak fɔ di maynd. |
| Mek yu gɛt kɔnekshɔn wit ɔda pipul dɛn. | Insay prɔblɛm dɛn na layf, nɔ fɔ de yu wan . Tɔk to pɔsin we yu kin abop pan na yu famili ɔ yu padi. Share wetin de pan yu maynd. |
| Go to dɔktɔ fɔ advays yu. | Gɛt dɔktɔ chɛk-ap ɔltɛm. If yu nɔ fil fayn ɔ yu nɔ de fil fayn, tɔk to yu dɔktɔ . |
| II. If yu dɔn ɔlrɛdi gɛt pwɛl hat, advays fɔ mek i nɔr wɔs | |
| Fɔ fala di tritmɛnt plan. | Fɔ fala yu dɔktɔ in tritmɛnt plan di rayt we. If dɛn dɔn gi yu mɛrɛsin, tek am lɛk aw dɛn tɛl yu fɔ tek am , ivin if yu fil ‘wɛl’. Nɔ skip di tɛrapi sɛshɔn dɛn. |
| Nɔ drink rɔm ɛn tek drɔgs. | Pan ɔl we i kin tan lɛk se rɔm ɛn ɔda drɔgs kin mek yu fil fayn fɔ sɔm tɛm, dɛn kin rili mɛs yu bren kemistri ɛn mek i nɔ izi fɔ trit pwɛl hat. |
| Ɔndastand yusɛf. | Kip yu yay gud wan pan wetin de mek yu gɛt di sik. I kin bi sɔntin lɛk fɔ slip tumɔs, ɔr wan patikyula pɔrsin ɔr tin wae apin. I fayn fɔ rayt dɛn tin ya ɛn sheb dɛn wit yu dɔktɔ. |
| Nɔ disayd fɔ du big tin. | Nɔr mek big big disizhɔn na yu layf (lɛk fɔ lɛf yu wok ɔr dɔn yu rileshɔnship) pan de de wae yu de fil bad ɔr pwɛl hat. Tink bɔt am we yu gɛt kol at. |
De tin wae impɔtant pas ɔl na, if yu tink se yu gɛt pwɛl hat, nɔr wet fɔ aks fɔ ɛp. If yu wet fɔ lɔng tɛm, di tin kin wɔs.
Yu kin tɔk to yu dɔktɔ bɔt dis. I kin rifer yu to saykayatrist ɔ sayɛnsman/tɛrapist. Mɛmba se, pwɛl hat nɔto wikɛd tin. Na wan sik wae dɛn kin mɛn fayn fayn wan wit tritmɛnt.
Mɛsej we dɛn kin kɛr go na os
- Pan ɔl we no garanti nɔ de fɔ se dɛn go ebul fɔ avɔyd pwɛl hat kpatakpata, yu kin ridyus di prɔblɛm we i kin gɛt if yu kɔntrol di strɛs ɛn liv fayn layf.
- If yu gɛt sɔm kayn pwɛl hat sik (sɔri, nɔr kin intres, yu kin chenj fɔ slip) fɔ pas tu wiks, go to dɔktɔ kwik kwik wan fɔ advays. I rili impɔtant fɔ bigin tritmɛnt kwik kwik wan.
- If yu dɔn ɔlrɛdi gɛt tritmɛnt fɔ pwɛl hat, fala yu dɔktɔ in instrɔkshɔn dɛn gud gud wan. Nɔ skip mɛrɛsin ɛn tritmɛnt.
- Gud slip, it balans, ɛn ɛksesaiz ɔltɛm impɔtant fɔ yu maynd wɛlbɔdi.
- Nɔ de yu wan we tin tranga. Tɔk to yu fambul ɛn padi dɛn we yu kin abop pan. Join wan sɔpɔt grup if nid de.
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