Afotusɛm ntiantia
- Treat the words always and never as warning flags.
- Restart the next day, not next Monday.
- Talk to yourself the way you'd talk to a friend.
Wode botaeɔ pa fiti nnawɔtwe no ase. Wobɔnantew anɔpa biara, woadi aduan pa, awieeɔ no woakɔda bere a ɔfata. Dwowda kɔ yiye. Benada nso. Afei Wukuada guan fi wo nsam, wugyae nantew no, wudi adeɔ a wokae sɔ worennɔdi, na nne bi pue: ɛyɔ, ɔno asɔe. Ɔkɔm pɔ sɔ mehyɔ ase bio Dwowda.
Na saa ara pɔ, woagyae. Ɔnyɔ sɔ nhyehyɔeɔ no nye. Ɔfa sɔnea wɔ ne wo ho kasaeɔ fa watɔ baako a ɔyɔ daa ho.
ɔno ne akwan a ɔtaa ba a akwahosan su pa wu so no mu baako. Ɔnyɔ wɔ ahɔsɔ a ɔyɔ hu mu, na mmom wɔ da koro a wuhweree a wobuei sɔ ɔkyerɔ sɔ mmɔden no nyinaa yɔɔ nkogu. Sɔ saa nhyehyɔeɔ yi yɔ wo nim a, wonyɔ mmrɔ na wonyɔ obi a wonni ahɔso wɔ ɔkwan soronko so. Adwennɔɔ kwan bi a ɔbɔn sɔ obiara tɔ mu nko ara na atɔ wo so.
Deɔ ɔrekɔ so ankasa
Nhyehyɔeɔ no wɔ din: ne-nyinaa-anaa-hwee adwene. Ɔduruyɔfo nso frɔ no tuntum-ne-fitaa anaa ɔfa abien adwene. Ɔyɔ adwene mu kuasɔm, ntɔnknɔnknɔ a wɔbɔtumi ahu wɔ sɔnea adwene yɔ nneɔma ho adwuma, baabi a biribiara tɔ adaka mmienu no mu baako mu. Nkonimdi koraa anaa nkogu koraa. Wɔ teaseɔnam no so anaa wofi so. Pɔfɔɔ anaa ɔnnɔ adeɔ. Mfimfini biara nni hɔ, ɔwɔ mu sɔ ɔbra ankasa no nyinaa bɔn te mfimfini.
Akwahosan ho na saa kuasɔm yi yɔ ne ɔsɔe a emu yɔ den no bi. Sɔnea Psych Central kyerɔkyerɔ mu no, ne-nyinaa-anaa-hwee adwene wɔ adwennwene, atenka a ɔwɔ fam, ne pɔfɔɔyɔ a ɔsiesie wo ma wote nka sɔ woadi nkogu no ho abusua. Sɔ wɔde di dwuma wɔ su bi ho a, ɔyɔ adwuma sɔ afidie. Wokyerɔkyerɔ nkonimdi mu hia kɔkɔɔ, sɔ wonhwere da, sɔ wontɔ da, sɔ wode ba awieeɔ daa, kosi sɔ ahintihintiɔ a edi kan no kyerɔ sɔ woadi nkogu dada. Enti wugyina.
Anyɔ a ɔyɔ atirimɔden ne sɔ ahintɔɔ no ankasa nyɔ ɔhaw no da. Sɔ wuhwere nantew baako a ɔnyɔ wo akwahosan hwee koraa. Sɔ wugyae efisɔ wuhweree nantew baako a, ɔyɔ adeɔ kɔse. Kuasɔm no dane ɔhaw ketewa kakra yɔ ɔkɔkɔdeɔ a wode gyaw adeɔ no nyinaa.
Asɔm a woka kyerɔ wo ho no ho hia sen ahintɔɔ no
ɔha yɔ ɔfa a ɔsesa biribiara bere a wuhu no. Nnipa baanu hwere Wukuada honam mu apɔmuden adeyɔ koro no ara. Baako dwen, *masɔe me toatoaeɔ, minni apɔ den biara, ma ɔnkɔ.* Ɔfoforo dwen, *da a adwuma dɔɔso, mɔnantew ɔkyena.* Asɔm korɔ no ara. Aba a ɔbɔn nyɔ pɔ. Onipa a odi kan no gyae. Onipa a ɔtɔ so mmienu no nya su afe baako akyi.
Nsɔso no nyɔ honam mu apɔmuden adeyɔ a wuhweree no. Ɔyɔ kasamu a wɔn mu biara kaa a edi so.
ɔno ne deɔ ɔnti a nne a emu yɔ den a ɔwɔ wo mu no yɔ bɔne. Yɔka kyerɔ yɔn ho sɔ sɔ yɔbɔ yɔn ho a ɔma yɔkɔ tee, sɔ yɔyɔ yɔn ho brɔoo a yɔbɔsɔe koraa. Nhwehwɔmu no kyerɔ ɔkwan foforo. Adwene mu nimdefo Kristin Neff adwuma, a University of Rochester Medical Center tiawa mu no, huiɔ sɔ nnipa a wɔde ayamyɔ di wɔn ho ho nni adwennwene ne adwenemɔ mu kɔse, na sɔ obi ho ayamyɔ ankasa ma ɔpɔ a obi wɔ sɔ ɔbɔsiesie mfomso sen sɔ ɔbɔfɔ afi ho dɔɔso. Wo ho asɔmɔbɔ mma wonyɔ mmɔden kɔse. Ɔma wopɔ sɔ wugyae.
Sɔnea wobɔbubu nhyehyɔeɔ no mu
Wonsiesie eyi denam mmɔden a wobɔbɔ sɔ wobɔyɔ pɔ wɔ sɔ wonyɔ pɔ mu so. Wosiesie no denam su nketenkete kakra a ɔfa adwene ne nhyehyɔeɔ ho a wɔsesa so. Sɔ eyinom hwɔ.
- Kyere nsɔm a ɔyɔ kɔkɔɔ no. Ne-nyinaa-anaa-hwee adwene de ne ho to nsɔm te sɔ *daa*, *da*, *asɔe*, *masɔe no* so. Sɔ wote baako wɔ wo tirim a, fa no sɔ frɔ. Nokware no taa nyɔ den sɔ asɔm no.
- Sesa kɔ ahosuo so. Si "masɔe me aduandi nhyehyɔeɔ nyinaa" ananmu fa biribi a ɔyɔ nokware kɔse: "medii aduan kɔse baako, na m'adidie a edi so betumi ayɔ deɔ ɔyɔ daa." Gyinaeɔ baako nsɔe nnawɔtwe. Adwene mu nsesaeɔ, adwinnadeɔ titiriw wɔ adwene ne ɔbra mu ayaresɔ mu, ne adeyɔ a wode adwene a ɔakyea sesa deɔ ɔteɔ nko ara.
- Pɔ nna dɔɔso, ɔnyɔ da biara. Kyekyere botaeɔ no a woabu ahintɔɔ ho akontaa dada. "Nantew anɔpa pii" tena ase wɔ Wukuada a wuhweree akyi. "Nantew anɔpa biara koraa" wu wɔ deɔ edi kan a ɔfi so no. Nhyehyɔeɔ a ɔhwɔ kwan sɔ ɔbɔyɔ deɔ ɔnyɔ pɔ ne nhyehyɔeɔ a wubetumi adi so ankasa.
- Ma ɔsan ba no nyɔ nimdeɔ ankasa no. Nnipa a wɔdi nkonim wɔ su mu nyɔ wɔn a wɔnhwere da. Ɔyɔ wɔn a wɔsan hyɔ ase ntɔm, da a edi so anaa adidie a edi so mpo, a wɔntwɔn Dwowda foforo nnawɔtwe. Yɔ ɔsan hyɔ ase no ho dwuma. Ɔno ne agorɔ no nyinaa.
- Ka kyerɔ wo ho sɔnea wɔ obi a wodɔ no. Sɔ wuhintɔ a, bisa nea anka wobɔka akyerɔ adamfo pa wɔ tebea korɔ no ara mu. Worenka nkyerɔ no sɔ ɔnni anidaso. Wɔbɔka akyerɔ no sɔ ɔyɔ na ɔbɔsan akɔ so. Ka saa kyerɔ wo ho.
Nkɔso nyɔ toatoaeɔ
ɔboa sɔ wode nkɔso yɔ mfonini ɔkwan foforo so. Yɔtaa susu nhama a ɔho teɔ a ɔforo, na ɔsiania biara te sɔ nhama no abubu. Nkɔso ankasa te sɔ nkrataɔ a ɔkɔ soro nkakrankakra bere kɔ so mu. Soro nna bi, fam nna bi, nkɔntɔnkɔntɔn pii. Nnawɔtwe abiɔsa pa a nna mmienu hwere mu da so yɔ nnawɔtwe abiɔsa pa. Nna a wuhweree no nsɔe adwuma no. Ɔyɔ sɔnea nsesaeɔ ankasa biara a ɔkɔ so da adi ankasa no fa nko ara.
Enti da a ɔfi nhyehyɔeɔ no so no nyɔ atemmu. Ɔyɔ Benada. Wobɔnya deɔ ɔyɔ wɔ ntɔm, na nhyehyɔeɔ no, ɔnyɔ da biako pɔ, na wo akwahosan bua.
Bere a nhyehyɔeɔ no kɔ mu kɔɔ
Nnipa pii ho deɔ, sɔ wobɔma ne-nyinaa-anaa-hwee adwene no nkura no ayɔ mmrɔ no yɔ adeɔ a wubetumi ayɔ ho dwuma wo ho, kakra wɔ bere bi mu. Nanso ɔtɔ da bi saa adwene yi atɔɔ biribi a emu yɔ duru kɔse mu, adwennwene a ɔkɔ so, adwenemɔ, pɔfɔɔyɔ a ano yɔ den, anaa abusuabɔ a emu yɔ den a wɔ ne aduan anaa wo nipadua. Sɔ ɔno yɔ nokware, anaa sɔ wo ho kasa dɔɔso biara nte sɔ ɔma adwennɔɔ a emu da hɔ no yɔ brɔoo a, ɔno ne nea ɔma ɔfata sɔ wo ne adwene yarɔsɔfo kasa. Wɔakyekyere adwene ne ɔbra mu ayaresɔ pɔfɔɔ sɔ wɔbɔkyere na wɔbɔsan ayɔ saa nhyehyɔeɔ yi adwuma, na ɔnsɔ sɔ wo nko ara wɔmɔ no mu.
Bere a edi so a Wukuada guan fi wo nsam no, hwɔ sɔ ebia wubetumi ama ɔnyɔ Wukuada nko ara. Nantew no da so wɔ hɔ Yawda. Saa ara na wo nso.
Nsɔm a Efi Mu
- Psych Central, All-or-Nothing Thinking: Examples, Effects, and How to Manage It
- University of Rochester Medical Center, Self-Compassion and Your Mental Health
- CDC, Benefits of Physical Activity