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
- Start with your regular doctor.
- Jot down when it started before going.
- A bad first match isn't a dead end.
Hɔ na obiara nsɔre anɔpa bi a wanya awerɛhyɛmu sɛ ɔhia mmoa. Ɛkɔ brɛoo sene saa. Woka kyerɛ wo ho sɛ wʼabrɛ kɛkɛ. Wo ho bɛtɔ wo wɔ nnawɔtwe awieeɛ akyi, adwuma no akyi, bere a abosomberɛ no sesa akyi. Wokɔ so yɛ adeyɛ, fã kɛse, na saa adeyɛ no bɛyɛ adansedeɛ sɛ wo ho yɛ wo. Bere no mu no, nna no yɛ den kakra na ɛyɛ teateaa kakra, na wo a na woserew ntɛm no te sɛ deɛ wakɔ akyirikyiri.
Mmoa a wobɛnya no fã a ɛyɛ den paa no taa nyɛ nhyiamu no. Ɛyɛ asɛmmisa a ɛba ansa na ɛno aba. Yei abɔ den ana? Mereyɛ adeɛ aboro so anaa? Anka megye obi a ɔhia ankasa baabi anaa?
Momma yɛnfa saa asɛmmisa no asɛm pɛpɛɛpɛ, efisɛ ɛfata mmuaeɛ ankasa na ɛnyɛ nkuranhyɛ nsɛm kɛkɛ.
Ɛho nhia sɛ wowɔ ɔhaw kɛse mu ansa na woafata
Atorosɛm a ɛyɛ komm bi wɔ hɔ a ɛkyerɛ sɛ ɔbenfoɔ mmoa yɛ ma nsɛm a ɛyɛ den. Sɛ wode obi frɛ bere a woaduru ase, na kɔsi sɛ ɛno bɛba no wode wo ho di. Saa atorosɛm no ma nnipa pii brɛ wɔn ho mmerɛ a ɛware sene sɛnea ɛsɛ.
Susu sɛnea wode wo honam yɛ adeɛ ho hwɛ. Wontwɛn ma dompe mmubu ansa na woakɔ dɔkota nkyɛn afa kotodwe a ayaw ɔsram baako ho. Wokɔ efisɛ ɛhaw wo abrabɔ, na efisɛ sɛ wokyere nneɛma ntɛm a, ɛtaa ma ɛyɛ mmerɛ sɛ wobɛsiesie. Adwene mu apɔmuden yɛ adwuma saa ara. National Institute of Mental Health ka no pefee: nya mmoa bere a nsɛnkyerɛnneɛ no ahaw daa abrabɔ, na ɛnyɛ bere a abɛyɛ deɛ wuntumi nnyina ano nko ara. Ntɛm yɛ pa, efisɛ bere tenten a biribi kɔ so a wɔanhwɛ so no, emu hyɛn no kɔ fam kɛse.
Enti asɛmmisa ankasa nyɛ "ɛbɔ den sɛn wɔ susudua bi a ɛyɛ adwene mu adeɛ so." Ɛyɛ mmerɛ na ɛyɛ nokware kɛse: yei haw mʼabrabɔ anaa, na me ho a mede yɛ adeɛ no agyae yɛ adwuma anaa? Sɛ mmuaeɛ no yɛ aane a, ɛno yɛ farebae a ɛdɔɔso. Wonhia asɛm a ɛyɛ den kɛse.
Nsɛnkyerɛnneɛ a ɛkyerɛ sɛ bere no aso, na ɛnyɛ ebia-da-bi
Nsɔhwɛ baako pɔtɔɔ nni hɔ, na wonhia nsɛnkyerɛnneɛ biara a ɛwɔ nhwɛsoɔ so. Nanso nhyehyɛeɛ bi wɔ hɔ a wotumi de wɔn ho to so sɛ ɛfata sɛ wo ne obi kasa. Ahyɛnsodeɛ a ɛho wɔ mfasoɔ a ɛda adi wɔ NIMH ne NHS mu ne sɛ: bere a atenka a ɛyɛ den adi nnawɔtwe abien anaa ɛboro saa, na ɛrebɛn wʼabrabɔ a ɛyɛ daa no, ɛno ne nhanoa baabi a wo nko ara wo ho boa no taa nnɔɔso.
Hwɛ yeinom titiriw:
- Atenka no nyi ne ho. Awerɛhoɔ, ehu, atenka a ennim, anaa anidaso a enni mu a atena hɔ nna pii nnawɔtwe abien anaa ɛboro saa, ɛmfa ho deɛ woyɛ.
- Wo nneɛma a ɛho hia no asesa. Woda dodo anaa wonna koraa, wodidi pii anaa kakra, wʼahoɔden asa mpo wɔ ahomegyeɛ akyi.
- Nneɛma a woyɛ no rehwere. Adwuma, sukuu, fiemadwuma, anaa nkitahodie reyɛ kɛse efisɛ wuntumi mfa wʼadwene nsi biribiara so, wuntumi mfi aseɛ, anaa wuntumi nni so.
- Woatwe wo ho afi nnipa ne nneɛma a na wʼani gye ho ho, na atweeɛ no kɔ so terɛw.
- Wode wo ho ato nsã, nnuru, aduane, anaa biribiara so kɛse sɛnea wobɛyi atenka no afi wo so na woadi da no.
- Wo mmuaeɛ te sɛ deɛ ɛboro so wɔ wʼani so, abufuw a ɛba nneɛma nketewa ho, ehu a ɛfi baabiara, dadwene a ɛkɔ so a wuntumi nnum.
- Nnipa a wonim wo yiye no abɔ wʼanim aka brɛoo sɛ wɔrehaw wɔn ho. Ɛtɔ da bi a, afoforɔ hu nsakraeɛ no ansa na yɛn ankasa yɛma yɛn ho kwan.
Biako bio, na ɛno ne deɛ ɛboro biribiara so. Sɛ wonya adwene sɛ wobɛyɛ wo ho biribi bɔne, anaa adwene sɛ nnipa a wɔatwa wo ho ahyia no ho bɛtɔ wɔn sɛ wo nni hɔ a, ɛno nyɛ twɛn-na-hwɛ tebea. Ɛyɛ frɛ-obi-seesei-ara tebea, na mmoa wɔ hɔ saa simma yi mu. Ɛho nhia sɛ wonya awerɛhyɛmu wɔ biribiara ho. Ɛsɛ sɛ woka kyerɛ onipa baako, anaa wofrɛ obi pɛn.
Nsɛm a yɛka kyerɛ yɛn ho na yɛkwati no
Nsɛm a nnipa ka a enti wɔnnfrɛ obi no yɛ pɛ ankasa, na emu dodoɔ no ara sɛe bere a yɛhwɛ no kakra.
*Afoforɔ wɔ mu yiye sene me.* Ebia ɛyɛ nokware, na ɛmfa asɛm no ho koraa. Ɔyaw nyɛ akansie a obi nko ara di nkonim na ɔnya mmoa. Obi foforɔ dompe a abu no nyɛ wo huraeɛ no yɛ pa.
*Ɛsɛ sɛ metumi de me ho di yei.* Wode wo ho di nneɛma pii. Saa adeɛ pɔtɔɔ yi yɛ deɛ nnipa ahia mmoa wɔ ho daa. Sɛ wofrɛ obi a, ɛnyɛ ahoɔden mu huammɔ. Ɛyɛ adeyɛ korɔ no ara sɛnea wofa elektrikfoɔ sen sɛ wode YouTube vidiyo bɛsesa fie no ahoma.
*Ɔkasa nsesa me ɔhaw ankasa.* Ɛtɔ da bi a, ɔhaw no yɛ nokware a ɛfiri akyi, sika, adwuma, ɔwofoɔ a ɔyare, awarefie a ɛrebubu. Ɔbenfoɔ pa renyɛ sɛnea wɔnni hɔ. Wɔboa wo ma wode soa a ɛnkyekye wo, na woadwennwen deɛ wobɛtumi asesa ne deɛ wuntumi nsesa ho yiye.
*Ne boɔ yɛ den dodo, anaa merennya obi.* Yei yɛ ɔhaw ankasa, na ɛnyɛ asɛm kɛkɛ, na yɛrentwa nyɛ hwee. Nanso akwan no dɔɔso sene sɛnea nnipa dodoɔ no ara hu, na frɛ a ɛdi kan a ɛwɔ ase ha no taa yɛ deɛ wonntua hwee.
Onipa a ɛsɛ sɛ wofrɛ no ankasa kane
Ɔbenfoɔ ahosi no yɛ akwanside ankasa. Nnipa gyina hɔ ɛnyɛ sɛ wɔmpɛ mmoa na mmom efisɛ wonnim ɔpon a ɛsɛ sɛ wɔbɔ. Sɛɛ ne ɔkwan a ɛda fam.
Fi aseɛ wɔ honam apɔmuden dɔkota nkyɛn
Sɛ wowɔ dɔkota a wode no di daa a, ɛno yɛ gyinabea a ɛdi kan a ɛyɛ pa na nnipa mfa nni dwuma. NIMH kyerɛ pɔtɔɔ sɛ fi aseɛ ha. Wo dɔkota tumi yi honam mu farebae (thyroid ho ɔhaw ne yareɛ afoforɔ tumi kyerɛ wɔn ho sɛ awerɛhoɔ ne ahopopoɔ), ne wo bɔ deɛ woresan ho nkɔmmɔ, na ɔde wo kɔ ɔbenfoɔ a ɛfata nkyɛn. Dɔkota nsra dodoɔ no ara fa adwene mu apɔmuden ho dada, enti worennyɛ deɛ ne ho yɛ nwonwa wɔ dan no mu. Wobɛyɛ Benada bi kɛkɛ.
Ayaresafoɔ ne afotufoɔ (Therapists ne counselors)
Yei yɛ kasa mu ayaresa, adwuma a ɛyɛ den a wo ne obi a wɔatete no sɛ ɔbɛboa wo ahyia daa na woate deɛ ɛrekɔ so ase na woasiesie akwan a wofa mu. Dintoɔ no yɛ pɛ, psychologist, counselor a wama no kwan, clinical social worker, marriage and family therapist, na nkyerɛwde a ɛwɔ din no akyi no ho nhia sɛ sɛnea wo ne no hyia. Sɛ wo ne onipa a wode wo ho to no so no hyia yiye no kyerɛ pii sene nimdeɛ pɔtɔɔ no.
Psychiatrists
Psychiatrists yɛ ayaresa dɔktorfoɔ a wɔtumi kyerɛw nnuru na wɔhwɛ so. Sɛ wo tebea no hia nnuru a, oyi ne onipa no, mpɛn pii ɔne ayaresafoɔ yɛ adwuma na ɛnyɛ sɛ ɔsi anan. Nnipa pii kɔ baanu nyinaa nkyɛn: baako ma ɔkasa, baako ma ayaresa fã.
Ɔhaw anaa mmoa ahomatu, bere biara
Ɛho nhia sɛ wugyina baabi a ɛyɛ hu ansa na wofrɛ ɔhaw ahomatu. Wɔ United States no, 988 Suicide and Crisis Lifeline gye frɛ, nkra, ne nkɔmmɔ awia ne anadwo, ma atenka a ɛyɛ den biara, na ɛnyɛ sɛ ahohuhuro nko ara. Ɛyɛ kwa na ɛyɛ kokoamsɛm, na nnipa a wogye no atete wɔn ma nkɔmmɔdie a wusuro sɛ wobɛyɛ no pɔtɔɔ. Sɛ nhyehyɛeɛ a wobɛyɛ ho nhyiamu no te sɛ deɛ ɛyɛ anammɔn dodoɔ seesei a, yei bɛtumi ayɛ anammɔn a ɛdi kan.
Deɛ wobɛka bere a wofa ho gyinaeɛ awie no
Adwene mu hyɛn a ɛma wʼadwene yɛ kwasea no yɛ nokware. Wonya nhyiamu no na afei wuntumi nkae deɛ ɛhaw wo. Enti fa nsɛm kyerɛw to hɔ. Ansa na wokɔ no, kyerɛw nneɛma kakra: deɛ woate nka, bere a ɛfii aseɛ kɛkɛ, ne sɛnea ɛreyi ne ho adi wɔ abrabɔ teteete mu (nna, adwuma, kɔn a ɛdɔ aduane, nnipa a wodɔ wɔn). NHS kyerɛ saa pɔtɔɔ, na ɛdane simma du a wʼadwene asi pii no deɛ ɛho wɔ mfasoɔ.
Wonhia nsɛm a ɛyɛ pɛpɛɛpɛ anaa yareɛ din a ɛyɛ pa. "Mente nka sɛ me ho asram abien na minnim deɛ enti" yɛ kasamu a ɛdi kan a ɛyɛ pa. Saa ara na "Merentumi nnyina ano na mehia mmoa kakra" nso teɛ. Nokwadie yɛ adwuma kɛse sene anomu nyansa wɔ ha.
Na sɛ onipa a ɔdi kan no ne wo nhyia yiye a, ɛno yɛ nimdeɛ, na ɛnyɛ ɔkwan a ano awie. Ayaresafoɔ a wo ne no nhyia, dɔkota a ɔyɛɛ ntɛmpɛ, aduru a ne ne wo nhyia, yeinom biara nkyerɛ sɛ mmoa renyɛ adwuma mma wo. Ɛkyerɛ sɛ saa nhyiamu no anyɛ pa. Nnipa taa sɔ bɛboro baako hwɛ ansa na biribi atɔ ne place. Ɛno yɛ daa, na ɛfata sɛ wosɔ no bio.
Sɛnea nhyiamu a ɛdi kan no teɛ ankasa
Ehu no dodoɔ no ara yɛ ade a wonnim ho hu, enti sɛ wunim deɛ ɛkɔ so kɛkɛ a, ɛboa. Nhyiamu a ɛdi kan no fã kɛse yɛ nkɔmmɔdie. Ɔbenfoɔ no bisa nsɛm a ɛfa sɛnea woate nka ho, deɛ asesa, bere a ɛfii aseɛ, ne deɛ ɛrekɔ so wʼabrabɔ mu seesei. Wɔnni hɔ sɛ wɔbɛbu wo atɛn anaa wɔbɛsiesie biribiara wɔ dɔnhwerew baako mu. Wɔrehunu wo tebea sɛnea wɔbɛtumi aboa wo.
Wo na wode wo ho di bere no nyinaa. Wobɛtumi aka sɛ "minsiesie me ho sɛ mɛka ɛno ho asɛm seesei," na ɔbenfoɔ pa bedi no ni. Wobɛtumi nso abisa nsɛm: Yei yɛ adwuma sɛn? Ɛbɛgye bere ahe? Akwan bɛn na mewɔ? Obiara renkyekyere wo wɔ biribiara mu. Mpɛn pii wode anammɔntuo ketewa ne adwene a ɛmu da hɔ kakra sene sɛnea na wode wura mu no fi mu. Ɛno ne nkonim. Ɛnyɛ ayaresa wɔ da a ɛdi kan, na mmom akwankyerɛ kakra.
Bere a sika anaa kwan a ɛkyerɛ ɔfa no yɛ ɔfasuo
Nnipa pii deɛ, akwanside no nyɛ pɛ a wɔpɛ. Ɛyɛ ɛho boɔ, twɛnlist a ɛware, insurance a enni hɔ, anaa tena baabi a ɔbenfoɔ a wɔbɛn nsua. Ɛno yɛ nokware, na ɛnyɛ sɛ wobɛbɔ mmɔden den a ɛbɛsa. Apono pa kakra a ɛfata sɛ wunim:
- Honam apɔmuden dɔkota tumi fi ayaresa a ɛyɛ mmerɛ ase na ɔde wo kɔ, na saa nsraa no taa yɛ deɛ insurance kata so bere a ɛnkata ɔhwɛ foforɔ so.
- Sɛ wowɔ insurance a, nɔma a ɛwɔ kaad no akyi no bɛtumi ama wo ayaresafoɔ a wɔkata wɔn so list, na nhyehyɛeɛ bi mprenpren kata sessiɔn a ɛyɛ wɔ intanɛt so, a ɛtrɛw kwan no mu kɛse sɛ wo mantam no ayaresafoɔ sua.
- Mpɔtam adwene mu apɔmuden adwumayɛbea ne clinic pii ma ka a ɛsesa gyina deɛ wobɛtumi atua so so. University a wɔtete ayaresafoɔ wɔ mu no clinic taa gye sika kakra na ayaresafoɔ a wɔnim adwuma yiye hwɛ so.
- Ɔhaw ne mmoa ahomatu (te sɛ 988) yɛ kwa, na wotumi kyerɛ wo mpɔtam mmoa a ne boɔ nyɛ den nso, na ɛnyɛ sɛ wodi mmerɛ a ɛyɛ den paa no ho dwuma nko ara.
Yeinom mu biara nkyerɛ sɛ nhyehyɛeɛ a abubu no bɛyɛ a ɛnyɛ ya. Nanso nkwan a ɛda "Mintumi ntua mmoa ho ka" ne "ɔpon bi wɔ hɔ a minsɔ hwɛ" ntam no trɛw sene sɛnea ɛte nka wɔ nnawɔtwe a ɛyɛ den mu.
Ɔkwan a ɛyɛ brɛoo a wode yei nyinaa bɛkura
Wo ho a wode boa wo ho wɔ ne baabi ankasa. Nantewamu no, ɔhome no, nna no, nnipa a wɔdɔ wo no, yeinom boa ampa, na ɛho hia. Nanso wɔayɛ no sɛ ɛbɛboa ɔhwɛ, na ɛnyɛ sɛ ɛbɛsi ananmu bere a biribi abɛyɛ kɛse sene sɛnea wɔbɛtumi akura no. Sɛ woduru deɛ wo nko ara wobɛtumi ayɛ no ano a, ɛnyɛ ɔdesu. Saa ano no ankasa ne baabi a ɛsɛ sɛ nnipa foforɔ ba mu.
Sɛ woakenkan akɔduru ha brɛoo a worebisa wo ho sɛ ɛfa wo ho a, ma saa bisa no nso. Ɛho nhia sɛ wonya awerɛhyɛmu. Ɛho nhia sɛ wowɔ din a wode frɛ no. Sɛ wopɛ sɛ nneɛma yɛ soronko no yɛ farebae a ɛdɔɔso sɛ wobisa. Frɛ a ɛyɛ den paa no taa yɛ deɛ ɛdi kan no, na ɛyɛ mmerɛ fi hɔ.
Nkyerɛaseɛ
- National Institute of Mental Health, My Mental Health: Do I Need Help?
- National Institute of Mental Health, Caring for Your Mental Health
- SAMHSA, Mental Health, Drug and Alcohol: Signs You Need To Seek Help
- NHS, Mental health