Sɛ woahyɛ ahohia mu anaa woredwene sɛ wobɛpira wo ho a, ɛnyɛ wo nko ara. Wɔ US no, frɛ anaa mena 988 (Suicide & Crisis Lifeline, 24/7), mena HOME kɔ 741741 (Crisis Text Line), anaa frɛ 911 wɔ amanehunu bere mu.
Afotusɛm ntiantia
- Text one person you have drifted from.
- Ask someone how they really are.
- Help someone and feel less outside.
Ebetumi aba wɔ nnipakuw mu. Apontow a wunim obiara, abusua aduane, kuw nkitaho a ennyae dede, na atenka a hwee nni mu da so ara wɔ hɔ sɛ wowɔ ahwehwɛ akyi, na worehwɛ. Ɛno ne ade a ɛyɛ nwonwa wɔ ankonam ho. Ɛnyɛ nnipa dodow a wɔatwa wo ho ahyia no ho asɛm ankasa. Ɛyɛ sɛ wote nka sɛ wɔn mu biara nim wo anaa.
Enti momma yenni biribi ho dwuma kan, efisɛ basabasayɛ no ma ade no nyinaa soa yɛ den.
Ankonam ne nkutoo nyɛ ade koro
Sɛ wo nkutoo wɔ hɔ no yɛ nokwasɛm. Wubetumi akan. Obiara nni dan no mu.
Ankonam yɛ atenka, na ɛnni akontaabu akyi. Nhwehwɛmufo ka ho asɛm sɛ ɛyɛ ntam a ɛda nkitahodi a wopɛ ne nkitahodi a wowɔ no ntam. Nnipa bi tena ase wɔ wɔn nko ara anigye mu na wɔntaa nte ankonam nka. Afoforo te nka kɛse wɔ ofie a ɛyɛ ma mu. Sɛnea Cleveland Clinic adwene ho nimdefo bi ka no, obi a ɔwɔ nnamfo kakra betumi ante ankonam nka koraa, bere a obi a nnipa atwa ne ho ahyia betumi anya yaw wɔ ho.
Saa nsonsonoe no ho hia esiane biribi pɔtee bi nti. Sɛ ankonam yɛ akontaabu ho ɔhaw nko ara a, ano aduru bɛyɛ sɛ wode nnipa bɛhyɛ wo nkratoɔ ma. Nanso wubetumi anya adwuma pii na wopere nkɔmmɔbɔ nokware baako. Ade a wuhia no taa nyɛ nnipa pii. Ɛyɛ atenka sɛ nnipa a wowɔ no hu wo.
Adɛn nti na ɛyɛ ya kɛse saa
Ade bi a ebia eyi aniwu no fi so. Ankonam yɛ ade a ɛsɛ sɛ ɛte nka bɔne.
Wɔbɔɔ yɛn maa yɛn ho yɛn ho. Nnipa abakɔsɛm dodow no ara mu, sɛ wotwa obi fi kuw no ho a, na ɛyɛ asiane ankasa, enti yɛn nipadua nyaa asɛnnennen mu mmuae maa no, sɛnea ɛnyaa ɔkɔm sɛnea ɛbɛyɛ a yɛbɛkɔ so adidi. Ahokyere no ne asɛnnennen mu mmuae no a ɛreyɛ nʼadwuma. Ɛretwe wʼadwene akɔ nkitahodi so efisɛ nkitahodi maa yɛn nananom traa ase.
Saa asɛnnennen mu mmuae no nso pue wɔ wo nipadua mu, na ɛno nti na eyi nyɛ ɔhaw a ɛyɛ mmerɛw a wode bɛto nkyɛn. Bere a ankonam kɔ so kyɛ a, wo cortisol, asaane mu nnuru bi, dodow taa kɔ soro daa. Bere kɔ so a, saa ɔbrɛ no abata mogya mu mmiae a ɛkɔ soro, koma haw, anganeagye a ayɛ mmerɛw, awerɛhow, ne nneɛma pii ho. Wɔ afe 2023 mu no, U.S. Surgeon General kɔɔ so frɛɛ ankonam ne nkutoo sɛ ɔman apɔmuden ɔyaredɔm, na ɔkaa sɛ sɛ obi nnya nnipa nkitahodi a, ebetumi de asiane aba nʼapɔmuden so a ɛte sɛ sɛ obi nom sigarɛt pii da biara. Wonyɛ tamtam. Wo nipadua rekan.
Nsonsonoe a ɛyɛ atirimɔden bi wɔ hɔ a ɛsɛ sɛ wobɔ no din, efisɛ ɛkyerɛ nea enti ankonam betumi ayɛ den sɛ ɛbɛfi. Sɛ wɔatwa yɛn agu bere bi a, yɛn adwene fi ase hwehwɛ atwagu pii. Yebu nkrasɛm mmuae a ɛyɛ brɛoo sɛ adansedi sɛ obiara nnwen yɛn ho. Yɛpo nsamansrɛ no efisɛ, wɔ emu tɔnn no, yɛhwɛ kwan sɛ yɛbɛte nka sɛ ahwehwɛ akyifo ara. Saa ahobammɔ nneyɛe nketenkete no biara fata, na emu biara teaa kuruwa no mu komm. Sɛ woatwe wo ho a wonhyɛɛ da a, wonsɛe. Worebua sɛnea nipadua nhyehyɛe a ɛrepira bua pɛpɛɛpɛ.
Akwan nketenkete a wofa so san kɔ nnipa nkyɛn
Neyɛe a ɛba bere a wo nkutoo wɔ hɔ ne sɛ wobɛtwɛn. Twɛn kosi sɛ wobɛte nka sɛ wo ho ye, kosi sɛ wobɛnya ahoɔden pii, kosi sɛ obi de ne nsa bɛkɔ kan. Nokwasɛm a ɛyɛ den ne sɛ twɛn taa ma emu yɛ duru. Nkitahodi taa fi ade ketewa baako a woyɛ ansa na woate nka sɛ wo siesie wo ho, ɛnyɛ akyiri.
Nea edi hɔ no mu biara nhia sɛ wɔsesa wo suban koraa. Paw baako. Sɔ hwɛ pɛnkoro.
- Fa wo nsa kɔ asɛm dada bi so, ɛnyɛ foforo. Sɛ wufi hwee so fi ase a, ɛyɛ ɔbrɛ. Ɛyɛ mmerɛw kɛse sɛ wode nkrasɛm mena obi a wopɛ no dedaw nanso mo asanee. "Wobaa mʼadwene mu ɛnnɛ, wo ho te dɛn?" no dɔɔso. Aboro so no, nnipa dodow no ara wɔ komm mu ani gye sɛ wɔkae wɔn. Harvard Health ka eyi sɛ nʼafotu titiriw: ɔkwan a ɛyɛ mmerɛw a wofa so fi ankonam mu taa yɛ sɛ wobɛyɛ abusuabɔ a wowɔ dedaw no den.
- Yɛ no ade a ɛkɔ so daa. Sɛ wode wo nsa kɔ pɛnkoro a, ɛyɛ fɛ, nanso ankonam sa kɛse bere a nkitaho yɛ nea wode wo ho to so. Dapɛn biara frɛ a wode frɛ wo nua. Ɔsram biara nantew a wo ne adamfo nantew. Anɔpa ye nkrasɛm a mo baanu mena. Fa to nkrataa so sɛnea ɛbɛyɛ a ɛrennyina sɛnea wo ho pere wo so, efisɛ dapɛn bi wo ho renpere wo.
- Fa emu duru sesa adeyɛkɛse. Sɛ wo ne obi kasa a, sɔ hwɛ sɛ wobɛbisa asɛm nokware baako na woatie mmuae no ankasa, kyɛn sɛ mo bɛkyɛ amanneɛbɔ. "Wo ho te dɛn ankasa?" bue ɔpon su soronko sen "Adwuma te sɛn?" Wɔkyekye nkitahodi wɔ mmere a yɛma yɛn ho kwan sɛ wonim yɛn kakra mu.
- Brɛ susukoraa no ase boapa. Wonhia adamfo pa kosi Fida. Nkɔmmɔbɔ a wo ne baristanyni di, yoga adesua a wokɔ daa, ɔkraman nantew kwan koro no ara a wobere wo ti kyerɛ anim koro no ara, saa nkitaho a ano yɛ hare na ɛsan ba no yɛ aduan ankasa, na nhwehwɛmu kan no. Ɛkae wo nipadua nhyehyɛe sɛ nnipa wɔ wiase na wɔyɛ adɔe.
- Yɛ obi ho mfaso. Mmoa yɛ ayaresa a egyina pintinn sen biara a ɛsa atenka sɛ wuyi wo ho fi, efisɛ ɛde wo hyɛ biribi mu. Yɛ adɔeyɛ ma asɛm a wodwen ho. Ma wo yɔnko obi mmoa. Nkitahodi nyin nkyɛn mu bere a mo baanu hwɛ adwuma a mode mo ho ato so so.
Nkae bi a ɛfa mfonini-fa nneɛma ho. Wo fon betumi aboa wo ankasa, vidio frɛ a wo ne obi a ɔwɔ akyirikyiri yɛ sen sɛ hwee koraa, na intanɛt mu nkuw betumi ayɛ nkwa, titiriw sɛ wo wiase ayɛ ketewa a. Nanso scroll a wonyɛ hwee, a wohwɛ obiara afoforo abrabɔ a ɛyɛ fɛ a wonkasa baako mpo, taa gyaw nnipa dodow no ara wɔ ankonam mu kɛse. Susude no ne sɛ wofi hɔ a, wo ne onipa di nkitaho ankasa, anaa wohwɛɛ wɔn kɛkɛ.
Yɛ wo ho adɔe kɛse bere a wowɔ mu
Bere a wode wo nsa resan kyekye nnipa fa no, mma wonnnyaw wo ne wo ho abusuabɔ, efisɛ ɛno ne nne a wote no kɛse.
Ankonam wɔ kwan a ɛfa so dane wo ankasa wo ho ntua. *Ɛsɛ sɛ biribi asɛe me mu. Obiara afoforo ahu eyi.* Wonhuu. Ɛkame ɛyɛ mpanyimfo fa wɔn a wɔaka sɛ wɔwɔ ankonam ankasa, a ɛkyerɛ sɛ atenka sɛ wo nko ara na wo nkutoo wɔ hɔ no, ɛkame ɛyɛ daa, yɛ atosɛm. Sɔ hwɛ sɛ wobɛkasa akyerɛ wo ho sɛnea wobɛkasa akyerɛ adamfo a waka sɛ ɔte nka saa. Worenka nkyerɛ no sɛ ɔyɛ animguasefo. Wobɛka akyerɛ no sɛ ɛ fata, na ebetumi asesa.
Ɔhwɛ nneyɛe nketenkete no nso ho hia, na ɛnyɛ awerɛkyekye abasobɔde. Tu wo nipadua. Pue kɔ abɔnten. Kura nhyehyɛe bi wɔ wo nna mu. Yɛ ade ketewa baako a wʼani gye ho, ɛnyɛ sɛ wode behyɛ tokuru no ma, na mmom efisɛ ɛfata sɛ wɔhwɛ wo so a obi rehwɛ wo anaa ɔnnhwɛ. Sɛ woyɛ wo ho yɔnko pa a, ɛma sɛ wode wo nsa kɔ afoforo so no nyɛ sɛ ogye ho dwumadi.
Bere a ɛsen tebea a ɛyɛ den kakra
Ankonam a ɛba na ɛkɔ no yɛ nnipasu fa. Nanso ebi a ɛyɛ su a ennya, na ɛboa sɛ wuhu nsonsonoe no.
Sɛ ankonam no abɛyɛ biribi a emu yɛ duru, sɛ wʼani agye nneɛma a na wʼani gye ho no ho, sɛ woda dodo anaa kakra dodo, sɛ ɛyɛ den sɛ wobɛhwɛ kwan sɛ nneɛma bɛyɛ yiye, anaa sɛ nkutoo no akɔ so asram pii a, ɛsɛ sɛ wode kɔ ɔyaresafo anaa ayaresafo nkyɛn. Ankonam ne awerɛhow taa nantew bom, emu biara ma nea aka no aduan, na ɔbenfo betumi aboa wo ma woahu nsonsonoe na woasa nea ɛwɔ hɔ. Sɛ wode wo nsa kɔ saa mmoa no nyɛ sɛ woadi nkogu wɔ adamfofa ho. Ɛyɛ adwene pa koro no ara a ɛma wofrɛ ɔyaresafo wɔ yaw a ennyae ho.
Na sɛ ɛyɛ sum araa ma wodwene sɛ wompɛ sɛ wowɔ ha a, mesrɛ wo, ntena saa adwene no ho wo nko ara. Ka kyerɛ obi seesei, amanehunu line, ɔyaresafo, obiara a wugye no di. Wo ho hia sen sɛnea ankonam reka akyerɛ wo seesei.
Nkate no bɛka akyerɛ wo sɛ yera. Ɛredi atoro, sɛnea ɔkɔm di atoro bere a ɛka sɛ gyae aduan no. Ɔpon a wode san kɔ nnipa nkyɛn no sua na ɛbɛn kyɛn sɛnea ɛte fi ankonam dan no mu. Mpɛn pii no ɛyɛ nkrasɛm baako pɛ, a wode mena ansa na woate nka sɛ wo siesie wo ho.
Mmeae a wonyaa nimdeɛ fii
- U.S. Department of Health and Human Services, Our Epidemic of Loneliness and Isolation: The Surgeon General's Advisory on Social Connection
- Cleveland Clinic, How Loneliness Can Impact Your Health
- Harvard Health Publishing, One Way to Combat Loneliness? Strengthen Relationships You Already Have
- Acta Biomedica (PubMed Central), The Complexity of Loneliness