Haus wok, pikin wok, ofis wok, maitbi tek kia of yu mama en papa... Fo midst of ol dis, yu de fil big lod and preshos fo yu hat somtaims? Yu fil se evritin de fol pan yu, "A no fit du ol dis"? I rili nɔmal fɔ fil da we de. Na bikɔs bɔku uman dɛn tide de liv wit dis kayn prɛshɔn. Tide wi de tɔk bɔt dis mental prɛshɔn wae ɔlman kin tɔk bɔt, bɔt nɔr kin rili ɔndastand, dat na, strɛs.
Wetin na dis strɛs?
Fɔ tɔk am simpul wan, strɛs na pat pan wi layf. Na sɔntin we ɔlman kin ɛkspiriɛns. Sɔntɛnde, dis strɛs kin fayn. Tink bɔt am, if yu gɛt ɛgzam, yu de stɔdi bikɔs yu fil smɔl prɛshɔn bɔt am. We yu gɛt prɛzɛntɛnshɔn na di ɔfis, yu kin fil se dɛn de mɔna yu smɔl, so yu kin tray fɔ du yu bɛst. Da we de, strɛs kin ɛp wi fɔ win prɔblɛm dɛn.
Bɔt di prɔblɛm kin bigin we dis prɛshɔn nɔ kin ebul fɔ bia ɛn i kin de fɔ lɔng tɛm. Ɛspɛshali as uman dɛn, wi de tink ɔltɛm bɔt wetin ɔda pipul dɛn nid. Wi kin put tin dɛn lɛk fɔ fid di pikin dɛn, fɔ ɛp wi man dɛn fɔ du dɛn wok, ɛn fɔ kia fɔ di os. Bikɔs ɔf dis, tɛm kin de we wi nɔ kin ivin no aw prɛshɔn de pan wi.
We dis strɛs kin kɔntinyu, dat na we i kin kam fɔ lɔng tɛm , i kin bigin fɔ fil lɛk se na nɔmal tin na wi layf. Wi kin tink se, "Na so mi layf dɔn de ɔltɛm." Bɔt as tɛm de go, dis kin rili afɛkt yu bɔdi ɛn yu maynd.
Yu tink se uman dɛn kin fil prɛshɔn difrɛn we pas man dɛn?
Naw yu kin de tink se, "Na jɔs mi dis? Dis nɔ kin apin to man dɛn?" Fɔ tru, pan ɔl we ɔlman kin fil strɛs, sɔm difrɛns de pan aw uman ɛn man kin dil wit am ɛn fil am. Risach we dɛn jɔs dɔn du dɔn sho tin dɛn lɛk:
- Na avrej, dɛn dɔn ripɔt se uman dɛn kin strɛs pas man dɛn .
- Uman dɛn kin tink pas man dɛn se, "A wish se a bin gɛt smɔl mɔ saykilɔjik sɔpɔt frɔm pɔsin."
- Uman dɛn kin wɔri pas man dɛn bɔt mɔni biznɛs, dat na, ikɔnomi biznɛs.
- Uman dɛn kin tɔk mɔ pas man dɛn fɔ tɔk bɔt famili wok ɛn famili rilayshɔn as di men tin dɛn we kin mek dɛn strɛs na dɛn layf.
We i kam pan di rizin dɛn we mek dis apin, sayɛnsman dɛn biliv se tin dɛn we de na di bɔdi lɛk ɔmon dɛn kin ɛp. Sɔshial inflɔwɛns, lɛk di sɔpɔt we wi kin gɛt ɛn di isolation we wi kin gɛt, kin ple bak.
Yu gɛt dɛn sik ya bak? Simptom dɛm fɔ strɛs
Stret na sɔntin we kin afɛkt ɔlman difrɛn we. Sɔm pipul dɛn kin gɛt ed pen, ɛn ɔda wan dɛn kin vɛks. Si if yu gɛt ɛni wan pan dɛn sayn ya. Lɛ wi sheb dɛn to sɔm kategori dɛn.
| Tayp we gɛt kwaliti dɛn | Tin dɛn we yu kin fil |
|---|---|
| Di kwaliti dɛn we pɔsin gɛt na in bɔdi | Yu kin gɛt ed pen ɔltɛm, yu nɔ kin ebul fɔ slip, yu mɔsul dɛn kin stif/pen (espɛshali na yu nɛk ɛn bak), yu nɔ kin want fɔ it ɔ yu kin it pasmak, yu gɛt prɔblɛm wit yu skin (lɛk akni ɛn ɛkzema), yu kin fil lɛk yu taya, yu bɛlɛ kin pwɛl, ɛn yu nɔ kin want fɔ du mami ɛn dadi biznɛs igen. |
| Di kayn we aw pɔsin de fil | Fɔ fil wɔri ɔltɛm, fil bad, pwɛl hat, vɛks kwik, fil nɔr gladi, fil lɛk ɔltin nɔr de kɔntrol, fil bad wantɛm wantɛm, vɛks wantɛm wantɛm, ɛn chenj kwik kwik wan na yu filin. |
| Di kwaliti dɛn we pɔsin kin gɛt na in maynd | Fɔ fɔgɛt ɔltin, fɔ wɔri ɔltɛm bɔt tin dɛn we nɔ impɔtant, fɔ gɛt prɔblɛm fɔ disayd, fɔ tink bad bɔt ɔltin, fɔ nɔ ebul fɔ pe atɛnshɔn pan wan tin, fɔ lɛf fɔ intres fɔ du ɛnitin, fɔ fil lɛk se layf nɔ gɛt ɛni minin. |
| Di kwaliti dɛn we pɔsin kin gɛt we i de wok | Bɔn ɔt, prɔblɛm wit pipul dɛn na wokples, nɔ ebul fɔ pe atɛnshɔn pan wok. |
| Sɔshial kwaliti dɛn (Sɔshial) . | Nɔ tɔk to ɔda pipul dɛn bɛtɛ, tray fɔ de yu wan, prɔblɛm wit dɛn fambul dɛn ɔltɛm, ɛn fil se na dɛn wangren de. |
Mɛmba se yu nɔ nid fɔ gɛt ɔl dɛn sik ya. If yu de ɛkspiriɛns sɔm pan dɛn fɔ lɔng tɛm, i kin bi sayn frɔm yu bɔdi ɛn maynd se yu de tɛl yusɛf se, "Ɛp mi, a nɔ go ebul fɔ tek dis igen."
Wetin mek uman dɛn kin fil strɛs so?
Bɔku rizin dɛn de we kin mek uman dɛn gɛt pwɛl at.
- Ikɔnomik tin dɛn (Faynans) .
- Wɛlbɔdi prɔblɛm dɛn
- Di tin dɛn we gɛt fɔ du wit rilayshɔnship
- Prɔblɛm dɛn na wokples ɔ skul
Apat frɔm dɛn tin ya, bɔku uman dɛn kin se dɛn kin fil bɔku prɛshɔn bikɔs dɛn de kia fɔ dɛn ɛn di wok we dɛn gɛt na dɛn famili. Tink bɔt am, yu fɔ tek kia ɔf yu pikin dɛn, yu fɔ du dɛn skul wok, sɔntɛm yu fɔ tek kia ɔf yu mama ɛn papa we dɔn ol, yu fɔ kuk na os, yu fɔ klin... Yu de tink bɔt yusɛf insay ɔl dis? Bɔku tɛm, wi kin fɔgɛt bɔt wisɛf ɛn rɔn rawnd fɔ du wetin ɔda pipul dɛn nid.
Wi ɔl want fɔ du ɔltin pafɛkt wan. Wi de tray fɔ bi ‘gud mama’, ‘gud wɛf’, ‘gud gyal pikin’, ‘gud wokman’. Dis na wae mek wae pɔrsin aks fɔ ɛp, i kin tranga fɔ se "nɔ" ivin if wi nɔr gɛt di tɛm ɔr ɛnaji. Dis na di rizin we mek wi de tek bɔku wok dɛn pas aw wi ebul fɔ du. Dis na big rizin bak fɔ mek yu strɛs mɔ ɛn mɔ.
Wetin go apin to wɛlbɔdi biznɛs if dis prɛshɔn kɔntinyu?
Sɔntɛm we yu strɛs fɔ sɔm dez, dat nɔ go mek yu du bɔku bad tin. Bɔt lɛk aw wi bin dɔn tɔk, we dis kin kɔntinyu, dat na fɔ sɔm mɔnt ɔ ia (chronic stress), i kin mek yu gɛt siriɔs wɛlbɔdi prɔblɛm.
- Bɔrku tɛm, siriɔs ed pen: Ɛspɛshali tin dɛm lɛk tɛnsiɔn ed pen ɛn maygren .
- At sik: Di risk fɔ gɛt ay blɔd prɛshɔn , at sik , ɛn at atak kin bɔku.
- Intestinal kɔmplikeshɔn dɛm: Kɔndishɔn dɛm lɛk Irritable Bowel Syndrome (IBS) , we kin mek yu gɛt sayn dɛm lɛk bɛlɛ pen ɛn blo.
- Mental sik: Kɔndishɔn lɛk panik disorder , generalized anxiety disorder, ɛn big pwɛl hat kin apin.
- Mɔsul dɛn de pen: Di bɔdi de at, di mɔsul dɛn de stiff ɔltɛm.
- Fat pasmak: Stret kin mek sɔm pipul dɛn it pasmak, ɛn dis kin mek dɛn gɛt bɔku bɔku bɔdi we nɔ nid fɔ du dat.
- Risk fɔ gɛt strok .
- Di imyun sistɛm we wik:Dis kin mek yu gɛt sik ɔltɛm ɛn, wae yu dɔn sik, e kin tek lɔng tɛm fɔ wɛl.
Bɔt nɔ wɔri. Sɔm we dɛn de fɔ avɔyd dɛn tin ya. If yu tɔk to yu dɔktɔ ɛn lan aw fɔ kɔntrol yu strɛs fayn fayn wan, yu kin mek dɛn siriɔs tin ya nɔ apin.
So aw yu go ebul fɔ kɔntrol dis strɛs?
Di bɛst sɔlv fɔ dis na fɔ put yusɛf fɔs (fɔ kia fɔ yusɛf). I nɔ de tink bɔt insɛf nɔmɔ. I rili impɔtant. Na if yu wɛl nɔmɔ yu go ebul fɔ kia fɔ yu famili ɛn ɔda pipul dɛn fayn fayn wan. Na sɔm simpul tin dɛn we yu kin tray fɔ du.
Tin dɛn we yu go ebul fɔ du fɔ yusɛf
- Chenj yu maynd: Bifo yu fil se yu de tink se "A fɔ du dis," tray fɔ tink gud wan se, "A gɛt di chans fɔ du dis." Ivin smɔl tin kin mek difrɛns.
- It gud it we gɛt fayn fayn tin dɛn fɔ it: Put mɔ vɛjitebul, frut, ligɛm, ɛn fish insay yu it. Ridyus atifishal it dɛn we dɛn dɔn swit as mɔ as yu ebul.
- Spend sɔm tɛm wit nature: Tek wan waka na di yad fɔ at le 10-15 minit ɛvride. Luk tik ɔ lif. Tek brek frɔm yu fon ɛn TV fɔ sɔm tɛm.
- Ɛksesaiz: Du sɔntin lɛk fɔ waka ɔ rɔn te yu brok yu swet fɔ at le 30 minit insay di de. Ɛksesaiz na di bɛst mɛrɛsin fɔ di bɔdi ɛn bak fɔ di maynd.
- Gɛt gud slip: Tray fɔ gɛt at le 7-9 awa fɔ slip we nɔ go ambɔg yu wan de. Stɔp fɔ luk yu fon ɔ wach TV bifo yu go slip.
- Du tin dɛn we de mek yu maynd kol: Tin dɛn lɛk yoga, meditashɔn , ɛn ɛksesaiz fɔ blo sloslo ɛn dip dip wan kin mek yu maynd rili fil fayn.
- Mek tɛm fɔ du sɔntin we yu lɛk: Sɛt smɔl tɛm ɛvride fɔ du sɔntin we yu lɛk, lɛk fɔ rid buk, lisin to siŋ, drɔ pikchɔ, ɔ plant flawa na gadin.
- Tɔk to pɔsin we yu biliv: We yu tɔk bɔt aw yu de fil wit pɔsin lɛk yu man, yu bɛst padi, yu mama, ɔ yu sista, dat kin ɛp fɔ mek di lod we de na yu maynd nɔ bɔku.
- Kip yu dayari: We yu rayt aw yu de fil ɛn wetin yu de tink ɔlsay na di de na buk, dat go ɛp yu fɔ fri yu maynd.
Mɔ advays fɔ yu maynd wɛl bɔdi
- Fɛn ɔda tin dɛn we de mek yu strɛs: Rayt ɔl wetin yu de fil ɛn du ɔl di de. As tɛm de go, yu go lan us tin dɛn de mek yu strɛs pas ɔl. Dɔn yu kin mek plan fɔ avɔyd ɔ bia wit dɛn tin dɛn de.
- Praktis fɔ se ‘nɔ’: Nɔ se ‘yes’ to ɔltin. If sɔntin de we yu nɔ go ebul fɔ du, nɔ gri fɔ tek am wit lɔv ɛn wit pɔlitiks. No wetin yu ebul fɔ du.
- We yu vɛks, kɔnt to 10:If yu vɛks bɔt sɔntin, bifo yu riak wantɛm wantɛm, step bak ɛn kɔnt to 10. Tek dip briz. Da smɔl tɛm de kin mek big difrɛns.
- Trit yusɛf lɛk aw yu go trit ɔda pipul dɛn:
- Tek brek frɔm soshal midia: We wi de na wi fon ɔltɛm ɛn luk ɔda pipul dɛn layf kin mek wi strɛs bak. Mek am yu abit fɔ put yu fon fɔ at le wan ɔ tu awa ɛvride.
- Aks fɔ ɛp: If yu stil de tray tranga wan fɔ bia wit di strɛs fɔ yusɛf, nɔ fred ɔ shem fɔ aks fɔ ɛp. Fɔ tru, yu go si yu dɔktɔ ɛn tɔk bɔt am. I go ebul fɔ ɛp yu. Dɛn kin ivin sɛn yu to tritmɛnt . Dat go gi yu bɔku trɛnk fɔ go tru dis.
- Na nɔmal tin fɔ mek uman fil strɛs, bɔt i nɔ fayn fɔ dɛn wɛlbɔdi if i kɔntinyu.
- Yu fɔ no bɔt de sayn dɛm lɛk ed we de at, we yu nɔ de slip, we yu de vɛks, ɛn we yu de fɔgɛt.
- Yuz fɔ se ‘nɔ’. Nɔ tek ɔl di rispɔnsibiliti na yu sholda. No wetin yu nɔ ebul fɔ du.
- Ɛksesaiz, gud slip, it we gɛt fayn fayn tin dɛn, ɛn fɔ mek tɛm fɔ du sɔntin we yu lɛk, rili impɔtant.
- If yu gɛt prɔblɛm fɔ manej dɛn tin ya fɔ yusɛf, nɔ fred fɔ aks fɔ ɛp. Tɔk to yu dɔktɔ bɔt dis.
Mɛmba se ivin we yu de na plen, dɛn kin se yu fɔ put yu ɔksijɛn mask fɔs if aksidɛnt apin, dɔn yu fɔ ɛp ɔda pipul dɛn. Semweso, yu kin jɔs kia fɔ ɔda pipul dɛn if yu wɛl. Bi gud to yusɛf.
Stret tan lɛk ebi ebi lod fɔ kɛr. Ɛspɛshali as uman dɛn, wi kin kɛr pas wan pɔsin we ebul fɔ kɛr. So fɔ aks fɔ ɛp nɔto sayn fɔ wikɛd, na sayn fɔ trɛnk. Yu bɔdi ɛn yu maynd ɔl tu gɛt valyu. So tek kia ɔf dɛn ɔl tu.
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