Afotusɛm ntiantia
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Adwenehaw bi no yɛ kɛse sɛ ɛtena wo tirim no kyɛ a. Ɛkyinkyim. Ɛpaapae yɛ adwenehaw foforo du. Eduru anadwo a wokɔda no, woasua nkɔmmɔ a ɛyɛ den koro no ara mpɛn aduanan na wonsiesiee hwee. Adwene no yɛ kɛse partly efisɛ enni ahye, enni ɔkwan, enni baabi a ɛbɛtena.
Nsɛm a wokyerɛw ma ɛnya ahye.
Ɛno ne nsɛm a wokyerɛw ne bɔhyɛ dinn no nyinaa. Wofa basabasa a ɛredi akɔneaba no na wode gu fam, wɔ w'ankasa nsɛm mu, baabi a wobetumi ahu no awiei. Ɛte sɛ nea ɛyɛ mmerɛw dodo sɛ ɛbɛyɛ hwee. Ɛda adi sɛ ɛyɛ ade kɛse.
Deɛ enti krataa kratawa ma adwene a ɛredwiri brɛ ase
Nhwehwɛmu ankasa wɔ eyi akyi, na ɛkɔ akyiri mfe pii. Wɔ mfe 1980 mu no, ɔdwenemu nimdefoɔ bi a wɔfrɛ no James Pennebaker hyɛɛ aseɛ srɛɛ nkurɔfoɔ sɛ wɔnkyerɛw wɔn osuahu a ɛhaw wɔn paa ho nsɛm berɛ tiawa wɔ nna kakra a ɛmfa ho. Nea ɔhunuiɛ no yɛɛ ɔno ankasa nwonwa. Nkurɔfoɔ a wɔkyerɛwɛɛ nneɛma a ɛyɛ den ho nsɛm, sen sɛ wɔbɛkyerɛw nneɛma a ɛnyɛ hwee ho no, na wɔn ho yɛ wɔn dɛ akyiri yi, na nhwehwɛmu bi hunuiɛ sɛ wɔkɔɔ dɔkota nkyɛn mpo kakra wɔ abosome a ɛdi hɔ no mu. Wɔayɛ adwuma yi mpɛn ɔhaha pii fi saa berɛ no, na nhwɛmu a wɔyɛɛ no yiye wɔ adwenemu yadeɛ ho nsɛmma nwoma bi mu duruu gyinaeɛ koro no ara: sɛ wokyerɛw ahohia anaa nkatehunu a ɛhaw ho nsɛm a, ɛtaa ma sɛnea nkurɔfoɔ te nka no yɛ no yie, wɔ honam ne adwene mu.
Deɛ ɛrekɔ so wɔ aseɛ no yɛ deɛ wobɛte aseɛ sɛ wohu a. Ahohia osuahu taa tena wo tirim sɛ nkateɛ basabasa a asɛm a emu da hɔ nka ho. Sɛ wokyerɛw a, wɔhyɛ wo sɛ brɛ wo ho ase na fa hyɛ kasamu mu, koro akyi koro, mmaako mmaako. Saa adeɛyɛ a wode basabasa dane kasafua nhyehyɛeɛ no ne baabi a ahomekye no dodoɔ fi. Pennebaker hunuiɛ sɛ nkurɔfoɔ a wɔn ho tɔɔ wɔn paa no nyɛ akyerɛwfoɔ a wɔn nsɛm yɛ den paa. Na wɔyɛ wɔn a na wɔde nsɛm te sɛ "efisɛ" ne "te aseɛ" di dwuma, nsɛm a wode di dwuma berɛ a worepɛ biribi ano aduru sen sɛ worepa abasa kɛkɛ.
Nnsusu ho sɛ woreyi wo tirim mu nneɛma na mmom susu ho sɛ woreyɛ no nhyehyɛeɛ. Ɔhaw no nyera. Egyae sɛ ɛbɛyɛ kusukuukuu na ɛyɛ ade a ɛwɔ afaafa, na ade a ɛwɔ afaafa yɛ biribi a wobetumi ahwɛ ankasa.
Ɛnsɛ sɛ woyɛ no ɔkwan a "ɛyɛ trenee" no so
Atorɔsɛm kɛseɛ a ɛwɔ nsɛm kyerɛw ho ne sɛ ɛhia nwoma a ɛyɛ fɛ, su a woyɛ no da biara, ne anwensɛm twerɛfoɔ kra. Ɛno mu biara nyɛ nokorɛ, na sɛ wugye di a ɛno ne ɔkwan a ɛyɛ ntɛm a wode renfi ase da.
University of Rochester Medical Center, a ɛkora akwankyerɛ a ɛyɛ pɛpɛɛpɛ na mfasoɔ wɔ so wɔ eyi ho, kyerɛ asɛm no pɛpɛɛpɛ: nsɛm kyerɛw yɛ sɛ wokyerɛw w'adwene ne wo nkateɛ kɛkɛ sɛnea wobɛte aseɛ pefee. Kasa mmara polisifoɔ biara nni hɔ. Atiefoɔ biara nni hɔ. Nwoma no bɛtumi ayɛ krataa kotokuo akyi anaa wo mfonini fon no so notes app no. Deɛ wokyerɛw no yɛ wo ne wo nko ara dea, na ɛno ankasa na ɛma wo ho de wo sɛ wobɛka nokorɛ.
Nneɛma kakra a ɛbrɛ gyinapɛn no ase ankasa:
- Nsɛm a wode kyerɛw ne nhyehyɛeɛ no nkan. Twa nneɛma fi mu. Kyerɛw kɔ so. Gyaw kasamu a ɛnwie. Basabasa no yɛ.
- Ɛnsɛ sɛ ɛware. Kasamu mmienu a nokorɛ wɔ mu sen krataa mmienu a wode ahyɛ ho.
- Ɛnsɛ sɛ ɛyɛ da biara. Fa di dwuma sɛ adeɛ a wode wo nsa ka berɛ a wohia no, na nyɛ no nsɛm a wodi soronko a ɛsɛ sɛ wobɔ ho ban.
- Obiara nni hɔ a ɛsɛ sɛ ɔkenkan da. Sɛ kokoam asɛm haw wo a, tetew krataa no mu wɔ akyiri yi. Adepa no asi dada wɔ kyerɛw no mu.
Akwan kakra a wode bɛfi ase
Sɛ krataa a hwee nni so no bɔ wo hu a, ɛnsɛ sɛ wonya nkuranhyɛ. Deɛ ɛhia wo ne asɛmmisa ne simma du. Yi deɛ ɛfata anadwo a wowɔ mu no.
- Kyerɛw adwenehaw no nyinaa. Hyɛ berɛ simma du anaa dunum na kyerɛw biribiara a ɛda wo koko so ho. Nhwɛ so na nso nma ennyɛ sɛ ɛho wɔ ntease. Fa adwene ne nkateɛ ankasa no nyinaa gu krataa so kosi sɛ berɛ no bɛba awieeɛ. Eyi ne nkateɛ kyerɛw kanyankani kwan, na ɛyɛ deɛ nhwehwɛmu pii wɔ akyi.
- Bɔ nkateɛ no din, na afei deɛ enti. Fi ase wɔ sɛnea wote nka seesei wɔ kasafua baako anaa mmienu mu, na afei kɔ so bisa wo ho wɔ krataa no so sɛ "efisɛ?" "Mete nka sɛ me ho yeraw me, efisɛ wɔatu nhyiamu no, efisɛ mente nka sɛ masiesie me ho, efisɛ mfii ɔfa a misuro no aseɛ." Sɛ wodi "efisɛ" no akyi a, ɛno na ɛtaa ma osuro a emu nna hɔ dane ade biako a ɛkɛse mu nni no na wobetumi asiesie.
- Twerɛw nneɛma a ɛkɔɔ yie. Wɔ nna a ɛyɛ den so no, kyerɛw nneɛma mmiɛnsa pɔtee a ɛnsɛee, sɛ ɛsua sɛn ara mpo a. Kɔfe no yɛɛ dɛ. Adamfo bi sane tuaa wo nkra. Wode telefon no kasaeɛ wieiɛ. Eyi nyɛ anigye a wɔahyɛ ho. Ɛyɛ ɔkwan a wode trɛw nhwɛ a ahohia ahyɛ ma ayɛ no ketewa kosi asɛyɛdeɛ nko ara so.
- Kyerɛw krataa a worentua. Sɛ obi ahaw wo anaa wo bo afu wo a, kyerɛw biribiara a worentumi nka denneennen no ma no. Afei fa sie, anaa pepa. Botae no nyɛ sɛ wobɛtua da.
Mpaapaemu bɔne biara nni ha. Mmara ankasa baako pɛ ne sɛ kyerɛw deɛ ɛyɛ nokorɛ sen deɛ ɛte sɛ ɛyɛ fɛ.
Berɛ a kyerɛw kanyan nneɛma
Kɔkɔbɔ nokwafoɔ baako. Sɛ wokyerɛw biribi a ɛyɛ ɛyaw ho a, ɛbɛtumi de nkateɛ no abɛn wo ansa na atɔ aboteɛ, na berɛ tiawa bi mu no, ebia wobɛte nka sɛ ɛyɛ bɔne mmom na ɛnyɛ papa. Nnipa dodoɔ no ara, saa asorɔkye no twam wɔ bɛyɛ dɔnhwerew baako mu, na ahomekyeɛ ba akyiri yi. Nanso sɛ worekyerɛw apirakyeahaw a emu dɔ ho a, sɛ wokɔ emu deɛ ɛyɛ bɔne paa no mu tee wo nko ara a, ebetumi ayɛ pii dodo na ayɛ ntɛm dodo.
Sɛ ɛno ne baabi a wowɔ a, wowɔ kwan sɛ wobɛkyerɛw atwa ho ahyiae mmom sen sɛ wobɛdɔ akɔ mfinimfini hɔ. Fi ahohia nketewa ase. Gyae bere a ɛsɛ sɛ wogyae. Akyɛdeɛ biara nni hɔ ma sɛ wopia wo ho fa ɛyaw mu wo nko ara, na adwuma yi bi ankasa yɛ yie kɛse berɛ a woka ɔsadwurani a obetumi akura afaafa a ɛyɛ den no aka wo ho.
Deɛ nsɛm kyerɛw yɛ, ne deɛ ɛnyɛ
Krataa yɛ baabi a ɛyɛ fɛ a wodwene ho ade. Ɛwɔ abotare, entwa wo nkɔmmɔ mu da, na ɛmmisa wo hwee. Sɛ ɛyɛ dapɛn a ahohia wɔ mu adesoa a wɔataa hu no, nwoma bi betumi ayɛ adepa pii a ɛyɛ nwonwa.
Ɛwɔ ahyeɛ, na ɛsɛ sɛ wɔbɔ din pefee. Nsɛm kyerɛw rensiesie tebea a ɛhia sɛ wɔsesa, na ɛnyɛ ayaresa anan mu de. Sɛ w'ahohia gyina hɔ daa na ɛnyɛ deɛ ɛtwam kɛkɛ a, sɛ ɛresɛe wo nna anaa wo akɔnnɔ aduane anaa wo abotare a wode ma nnipa a wodɔ wɔn, anaasɛ kyerɛw kɔ so de wo kɔ baabi a esum wɔ a ɔkwan biara nni hɔ a, ɛno yɛ sɛnkyerɛnneɛ sɛ fa mmoa ankasa bra mu. Dɔkota anaa ɔsadwurani nyɛ sɛnkyerɛnneɛ sɛ kyerɛw no adi nkogu. Wɔyɛ deɛ ɛdi hɔ, deɛ ɛsoo a wonim adeɛ koro no ara a woayɛ dada wɔ krataa no so: sɛ woka berɛ a ɛyɛ den ho nokorɛ kyerɛ obi a obetumi aboa wo ama woasoa.
Nwoma no yɛ baabi pa a wode bɛfi ase. Wɔ nna a emu yɛ duru so no, ɛnsɛ sɛ ɛyɛ baabi a wobɛwie.
Nsɛm a Wɔyii Firii Mu
- University of Rochester Medical Center, Journaling for Emotional Wellness
- American Psychological Association, Expressive writing can help your mental health, with James Pennebaker, PhD
- Baikie & Wilhelm, Emotional and physical health benefits of expressive writing (Advances in Psychiatric Treatment)