Yu de fil se yu at pwɛl pasmak? Na dis na aw fɔ fɛn rilif tru meditashɔn

Sɔntɛnde, yu kin fil bad, yu kin fil bad, ɔ yu kin fil se yu wangren de? Yu kin gɛt tɛm we yu kin fil lɛk se yu nɔ want fɔ du ɛnitin ɛn yu kin bost wit ɔltin? Dis kin bi di fɔs sayn dɛm fɔ wan maynd sik wae dɛn kɔl pwɛl hat wae bɔrku pan wi kin gɛt. Bɔt nɔr wɔri, bɔrku simpul ɛn pawaful we dɛn de fɔ ɛp wi fɔ ɔndastand ɛn mɛn dis sik. Wan pan dɛn we ya na fɔ tink gud wan. Lɛ wi tek wan luk pan dis mɔ ditayli.

Wetin na pwɛl hat? Yu gɛt dɛn sayn ya?

Pwɛl hat nɔto jɔs fɔ fil bad. Na wan sik we de afɛkt di we aw wi de fil, di we aw wi de tink, ɛn ivin wi bɔdi. Luk pan de sayn dɛm wae de dɔŋ fɔ si if yu gɛt ɛni wan pan de sayn dɛm.

If yu gɛt wan ɔr mɔr pan dɛn sik ya fɔ pas tu wiks , yu kin gɛt pwɛl hat. So, i rili impɔtant fɔ go to yu dɔktɔ wantɛm wantɛm fɔ advays.

Aw pwɛl hat kin afɛkt wi bren?

Fɔ tɔk am simpul wan, di men tin wae kin mek pɔrsin gɛt pwɛl hat na strɛs ɛn wɔri. So dɛn tin ya kin afɛkt di we aw wi bren de wok dairekt wan.

Imajin se difrɛn pat dɛn de na wi bren we de wok difrɛn we.

1. Di ‘Mi’ Senta: Dis na di pat we de prosɛs wi imɔshɔn, tink, ɛn infɔmeshɔn bɔt ‘mi’. insay mεdikal tεm dεm, dεn kכl dis ``Prεfrכnt Kכtεks'' . We wi strɛs, dis pat kin bigin fɔ wok ova tɛm. Tink laik "Wetin mek dis de hapun to mi?", "A bi so failure" kom from hia.

2. di ‘frayd’ kכntrכl sεnta: כda pat de na di bren we de kכntro wi 'fכd'. Dɛn kɔl dis di `(Amygdala)` . I tan lɛk bɔdi gad we de disayd if i fɔ "fayt ɔ rɔnawe" we denja kam.

Wetin kin apin pan pwɛl hat na dat di sɛnta wae de kɔntrol ‘frayd’ (di Amygdala) de ansa to di frayd ɛn prɛshɔn na wi maynd, pan ɔl we nɔr denja nɔr de na do. Dɔn, wi bɔdi de mek wan ɔmon we de mek wi strɛs we dɛn kɔl ‘Kɔtisol’ . dis kin mek wan kכnflikt bitwin di sεntr we de tink bכt ‘mi’ (di Prefrontal Cortex) εn di sεntr we de kכntro ‘fεr’. Dis na wetin wi kin fil as big lod ɛn prɛshɔn na wi maynd.

Aw fɔ tink gud wan go ɛp fɔ gɛt dis sik?

Fɔ tink gud wan tan lɛk ɛksesaiz we yu de du na yu bren. I de tren wi bren bak.

• chenj di strεs rispכns na di bren: We yu de tink gud wan, yu de fכkus yu atεnshכn pan wan tin (e.g. yu brith). dis de ridyus di aktiviti we nכ nid fכ di tu pat dεm na di bren we wi bin dכn tכk bכt (di `Prefrontal Cortex` εn di `Amygdala`). Dis min se di ɔmon dɛn we de mek pɔsin strɛs we nɔ nid fɔ de, de ridyus. Dis kin mek yu maynd kol.
• i de protεkt di pat pan di bren we de rilet to mεmכri: wan imכtant pat de na wi bren we dεn kכl `(Hippocampus)` we rilet to mεmכri εn lanin. Risach dɔn sho se dis `(Hippocampus)` pat smɔl pan pipul dɛm wae gɛt pwɛl hat sik. Bɔt dɛn dɔn si bak se we yu de tink gud wan fɔ lɛk 30 minit ɛvride, di tik (grey matter) fɔ dis pat kin bɔku. Dis min se we pɔsin de tink gud wan, i de protɛkt di bren.
• Fɔ chenj di we aw yu de si tin dɛn we yu de tink bɔt: We yu de tink gud wan, dat nɔ go pul di bad tin dɛn we yu de tink bɔt ɛn vɛks we kin kam wit pwɛl hat. Bifo dat, i de tich yu fɔ no we dɛn tin dɛn de de kam ɛn fɔ luk ɔdasay pan dɛn .

• Fɔ rɛdi yu maynd fɔ tin dɛn we kin mek yu strɛs: Imajin se yu fɔ go to dɔktɔ, ɛn yu kin fred smɔl ɛn strɛs bɔt dat. If yu tink gud wan fɔ sɔm minit bifo yu go, yu maynd go kol. Ilɛksɛf yu fil da fred de, yu go ebul fɔ bia ɛn nɔ wɔri bɔt am.

Us we fɔ tink gud wan kin ɛp fɔ mek pɔsin gɛt pwɛl at?

Bɔt mɛmba dis. Fɔ tink gud wan nɔto fɔ tek di mɛrɛsin we yu dɔktɔ dɔn gi yu. I fɔ yuz am as adjɔst to yu tritmɛnt. If i pɔsibul, bigin dɛn tin ya wit yu dɔktɔ in advays .

Na sɔm we dɛn fɔ tink gud wan we go ɛp.

Yu kin pik di wan we fayn fɔ yu ɛn we izi fɔ du frɔm dɛn we ya ɛn mek i bi yu abit ɛvride. Start wit 5 minit fɔs ɛn smɔl smɔl yu fɔ ad di tɛm. Di tin we impɔtant pas ɔl na fɔ kɔntinyu fɔ du dis ɛn nɔ giv ɔp. Smɔl smɔl, yu go fil bad bad wan.