Yu dɔn ɛva fil ebi ebi lod na yu at, sɔri fɔ natin, ɛn fil se yu nɔ gɛt op? We di sem tin dɛn de kɔntinyu fɔ de na yu ed, ɛn yu fil se yu nɔ ebul fɔ du natin, yu nɔ ebul fɔ pul dɛn tin dɛn de we yu de tink bɔt? Dis na sɔntin we bɔku pipul dɛn kin fil. Infakt, wi ɔl kin gɛt dis kayn strɛs na wi maynd sɔm tɛm na wi layf. So tide wi go tɔk bɔt wan rili simpul, yet rili pawaful we fɔ fri yu maynd pan tɛm dɛn lɛk dis. Dat min se, rayt wetin de na yu maynd na dayari.
A gɛt wan padi we dɔn spɛn bɔku pan in layf de tray tranga wan fɔ gɛt pwɛl at. Wan pan di tin dɛn we dɔn ɛp am mɔ pan gud ɛn bad tɛm dɛn na in layf na fɔ kip wan jɔnal. As shi se, "Sɔntɛnde a kin rayt ɔl di dɔti na mi ed. Ɔl di tin dɛn we nɔ gɛt minin, we nɔ fayn. Bɔt we a put am dɔŋ na pepa, i kin klia mi ed ɛn a kin si klia wan wetin rili de mɔna mi."
Bɔrku pipul dɛm wae sabi bɔt mɛntɛl hεlth kin rεkכmand fɔ rayt yu jכnal bikɔs e kin ɛp fɔ mek yu fil fayn εn mεnεj di sayn dɛm wae de sho se yu gɛt pwɛl hat. Risach dɔn ivin pruv dis.
Bɔt mɛmba dis. Nɔto di wangren tin wae de mɛn pɔrsin wae gɛt pwɛl hat sik. Pwɛl hat na siriɔs sik wae nid fɔ gɛt mɛrɛsin. If yu tink se yu kin gɛt pwɛl hat, e fayn fɔ go to yu dɔktɔ fɔ advays. Jɔnal na fayn we fɔ ɛp yusɛf apat frɔm tritmɛnt.
Aw fɔ rayt dayari kin ɛp fɔ gɛt pwɛl hat?
Okay, lɛ wi si aw dis simpul akt kin gɛt dis kayn big impak pan wi maynd. Wi kin ɔndastand dis ɔnda sɔm impɔtant pɔynt dɛn.
1. Fɔ introduks yusɛf
Wetin kin apin we yu rayt dayari na dat yu kin no yusɛf mɔ. Ɔl di tin dɛn we yu de tink ɛn fil we ayd na di dip pat dɛn na yu maynd kin kam na yu maynd. Sɔm pipul dɛn kin sɔprayz fɔ si wetin dɛn de rayt. Na we dɛn no se, "Oh, a dɔn de wɔri so bɔt dis" na in dɛn kin rili no wetin na di prɔblɛm.
Yu kin kip dis dayari as yu yon tin. Ɔ, sho am to dɔktɔ ɔ advaysa we de ɛp yu wit yu tritmɛnt. Dɔn dɛn kin no impɔtant pɔynt dɛn frɔm wetin yu dɔn rayt ɛn ɛp yu fɔ go bifo.
2. I de gi yu kɔntrol
Imajin se di tin dɛn we yu de tink bɔt na yu ed tan lɛk bɔl we tan lɛk trɛd. We yu pul wan, ɔda wan kin tandul. Ɔltin na mɛs. Bɔt we yu bigin fɔ rayt dɛn tin dɛn de pan pepa, da mɛs de kin bigin fɔ kɔmɔt smɔl smɔl. We yu de rayt, yu kin fil lɛk se yu gɛt kɔntrol pan tin dɛn.
Mi padi, Kristina, we a bin dɔn tɔk bɔt, se fɔ rayt dɔn ɛp am fɔ put tin dɛn fayn fayn wan ɛn fɔ lɛf fɔ fil se i nɔ gɛt wan valyu. I se: “I de mek a kam bak to rial tin.” Dis kin gi yu aktif rol pan yu yone tritmɛnt. I de mek yu fil se yu valyu yusɛf bay we i de mek yu fil lɛk se yu de du sɔntin fɔ ɛp yusɛf.
3. Yu de chenj di we aw yu de tink.
Dayari na fayn chans fɔ mek yu tɔk to yusɛf ɛn se pɔsitiv tɔk bɔt yusɛf.
Sɔm mɛntɛl hεlth kɔlnɔ kin tɛl dɛn klaynt dɛm fɔ yuz `gratitude journals` (wan jɔnal usay yu kin rayt tin dɛm wae yu gladi fɔ) ɛn `affirmation journals` (wan journal wae yu kin rayt tin dɛm wae de ɛnkɔrej yu). Fɔ rayt bɔt gladi gladi mɛmori dɛn kin rili pawaful. Bikɔs we wi de dil wit pwɛl hat, bad, bad mɛmori kin kam na wi maynd bɔku tɛm. So, fɔ rayt bɔt gud tin dɛn tan lɛk fɔ tren wi bren bak.
4. I de ɛp fɔ no di patɛns dɛn
Yu kin yuz yu dayari as say fɔ rayt bɔt di sik dɛn. We yu rayt aw yu de fil ɛvride, yu go no wetin de mek yu gɛt pwɛl hat.
Fɔ ɛgzampul:
- Yu kin notis se yu strɛs kin bɔku pan sɔm tɛm dɛn na di de (e.g. ɛvri ivintɛm).
- I kin tan lɛk se di sayn dɛm kin wɔs pan de dɛm wae pɔrsin gɛt bɔrku strɛs.
- Yu kin si se yu nɔ kin fil fayn we yu de tɔk to sɔm pipul dɛn ɔ we yu de wit sɔm padi biznɛs wit ɔda pipul dɛn.
Wae yu no wetin na dεn `trig` dεm, yu kin de fa frכm dεm as mכch as yu ebul. Dɔn bak, we yu luk insay ol dayari pej dɛn, yu go si if yu tin dɔn bɛtɛ, i dɔn wɔs, ɔ i dɔn de di sem as tɛm de go. I kin bi rɛd layt se yu nid mɔ ɛp, ɔ i kin mek yu no se yu de du wɛl.
Okay, so aw yu go stat dis?
Yu nɔ nid bɔku tin fɔ stat wan jɔnal. Na buk ɛn pen nɔmɔ yu nid. Ɔ yu kin rayt na yu kɔmpyuta ɔ fon. Na sɔm advays dɛn we go ɛp yu.
| Ɛp | In simpul wɔd dɛn... |
|---|---|
| Rayt ɔl wetin de kam na yu maynd. | Nɔ ol ɛnitin bak, jɔs rayt ɛnitin we kam na yu maynd. Nɔ wɔri bɔt grama ɔ spɛlin mistek. Rayt fri wan, tek am se nɔbɔdi nɔ de luk. Di mɔ yu nɔ de tink bɔt wetin yu de rayt, na di mɔ yu go bɛnifit. |
| Rayt lɛk aw yu kin rayt ɔltɛm. | Tray fɔ mek dis bi yu abit. I bɛtɛ fɔ rayt ɛvride. Put am fɔ lɛk 20 minit so ɛvride. Bɔku pipul dɛn kin si am se i izi fɔ rayt na bed, bifo dɛn go slip. Dis na bikɔs di tin dɛn we de ambɔg yu nɔ bɔku ɛn yu kin tink bɔt di de. |
| Tray fɔ du nyu tin dɛn. | Rayt lɛta to yusɛf. Rayt lɛta to pɔsin we yu lɛk we nɔ de wit yu igen. Rayt tin dɛn we yu tink se dɛn go tɛl yu if dɛn bin de wit yu. Dɛn tin ya go mek yu gɛt bɔku kɔrej. |
| Nɔ rayt bad tin dɛn ɔltɛm. | If yu si se yu de rayt ɔltɛm bɔt bad tin dɛn we de mek yu fil bad, tray fɔ du ɔda tin. I nɔ bad fɔ rayt bɔt sɔri tin dɛn, bɔt kip am to di minimum. Nɔ rayt fɔ pas 20 minit wan tɛm. Sɔntɛnde, i kin rili fayn fɔ jɔs krɔs di pepa we yu rayt ɛn trowe am na di dɔti. |
| Mek dis izi. | Nɔ mek dis wok tranga. Kip pen ɛn notbuk nia yu. Kip dɛn nia yu bed, insay yu bag, ɔ na yu motoka. Dɔn yu kin rayt ɛnitin we kam na yu maynd. |
Fɔ dɔn, dis na sɔntin we kin tek sɔm tɛm fɔ yus to. Bɔt yu go si se ilɛk wetin yu rayt, yu go fil bad bad wan afta yu dɔn rayt am. Dat na di tin we impɔtant pas ɔl.
Mɛsej we dɛn kin kɛr go na os
- Jɔnal na fayn we fɔ ɔndastand aw yu de fil ɛn fɔ mek yu nɔ strɛs.
- Dis na we fɔ ɛp fɔ kɔntrol de sik wae de kam pan pɔrsin wae gɛt pwɛl hat sik, bɔt nɔto in wangren tritmɛnt fɔ pwɛl hat.
- Start smɔl. Tray fɔ sɛt sɔm tɛm fɔ dis ɛvride.
- Fil fri fɔ rayt ɛnitin we kam na yu maynd. Dɔn bak, nɔ fɔgɛt fɔ rayt bɔt di gud tin dɛn we yu bin de du na yu layf ɛn di tɛm dɛn we bin mek yu gladi.
- Di tin wae impɔtant pas ɔl: If yu tink se yu kin gɛt pwɛl hat ɔr kin fil strɛs, duya tɔk to yu dɔktɔ bɔt am ɛn gɛt di dɔktɔ advays we yu nid. Nɔ ɛva delay.
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