Sɛnea Wobɛdi Nhyɛso So Bere a Biribiara Yɛ Sɛ Ɛboro So

Bere pɔtee bi wɔ hɔ a nnipa dodoɔ no ara nim a ɛnhia sɛ wɔka kyerɛ wɔn. Nneɛma a ɛsɛ sɛ woyɛ, nkra a wonkenkaneɛ, adeɛ a wo werɛ firiiɛ, adeɛ a wo werɛ ntumi mfi, ne nyinaa ba bere korɔ mu, na w'adwene gyae mu nhyehyɛ. Wonyɛ onihafoɔ. Wonka akyi ɛfiri sɛ wombɔ mmɔden. Woadu baabi a nneɛma a ɛreba dɔɔso sen deɛ wobɛtumi adi ho dwuma, na w'amoa no ama ne nsa so.

Ɛno ne nhyɛso. Na emu ade a ɛyɛ atirimuɔdenfoɔ pa ara ne sɛnea ɛma woyɛ dinn pɛpɛɛpɛ bere a ɛho hia sɛ wokeka wo ho paa no. Wohwɛ nneɛma a wɔatwerɛ no na wonnyɛ emu biara. Wobue email baako, woto mu, wobue foforɔ. Nneɛma no dɔɔso bere a wote hɔ na wote nka sɛ ɛredɔɔso no.

Sɛ ɛhɔ na wowɔ seesei ara a, adeɛ a ɛdi kan a ɛsɛ sɛ yɛka ne sɛ biribiara nsɛeɛ wɔ wo ho. Yei yɛ ntini nhyehyɛeɛ a ɛteɛ a ɛreyɛ ade a ɛteɛ wɔ adesoa a ɛnteɛ ase.

Deɛ enti a ɛkyekyere wo

Ahoɔhaw yɛ sɛnea wo nipadua gye biribi a ɛyɛ nokware a ɛfiri wo akyi so, awieeɛ berɛ, ka bi, nkɔmmɔ a emu yɛ den a ɛretwɛn sɛ ɛbɛba. National Institute of Mental Health twe nsɛnkyerɛnne a mfasoɔ wɔ so wɔ ha: ahoɔhaw taa yera bere a tebea no twam, ɛnna dadwen ne deɛ ɛkyɛre wɔ wo nipadua mu mpo bere a adeɛ a ɛwɔ w'anim no kɔ akyi. Nhyɛso taa yɛ ahoɔhaw a wɔaboaboa ano akyɛn so, ntɛm dodo, a ahomegyeɛ kwan biara nni ntam.

Nea ɛhyɛ ase no, wo nipadua redi dwuma dada bi. Sɛ w'amoa hunu asiane a, ɔfã ketewa bi a ne suban te sɛ almond aba a wɔfrɛ no amygdala no bɔ kɔkɔbɔ ansa na wo mu ɔfã a ɛdwene ade no ada n'adwene adi. Sɛnea Harvard Health kyerɛkyerɛ mu no, saa kɔkɔbɔ no ma ahoɔhaw ho hormones sane gu, akoma bɔ ntɛm, ahome yɛ ntɛm, ntini mia. Ɛyɛ nhyehyɛeɛ korɔ no ara a anka ɛbɛboa wo nananom ma wɔadwane ade a ɛwɔ se. Ɔhaw no ne sɛ email adaka a ayɛ ma kanyan saa nhyehyɛeɛ korɔ no ara, na wɔansi saa nhyehyɛeɛ no mmaa ɔhaw a wode tena ase komm na wode dwene ade yie na wosiesie.

Enti sɛ nhyɛso aba wo so na ɛyɛ sɛ wontumi nnwene ade tee a, ɛno nyɛ suban mu sintɔ. Wo nipadua de nneɛma afi nhyehyɛeɛ a wɔhwɛ yie ho komm akɔ nkwagye afa. Nea ɛsiesie no nyɛ sɛ wobɛbɔ mmɔden aa dwene ade denneennen. Ɛyɛ sɛ wobɛbrɛ kɔkɔbɔ no ase kane, na afei woadwene.

Kane, yi wo nipadua firi kɔkɔbɔ mu

Wontumi mfa nyansa nkɔ ahotɔ mu bere a wo nhyehyɛeɛ da so ara asiesie ne ho retwɛn ɔhaw. Fi nipadua no so hyɛ aseɛ, ɛfiri sɛ nipadua no na wobɛtumi aduru ho ankasa.

Adeɛ a ɛyɛ ntɛm sen biara ne w'ahome, titiriw ahomeyie tenten a ɛyɛ bɔkɔɔ. Gye ahome kane bɛyɛ nan, na ma ahome a woreyi no ware sen deɛ woregye, akontabuo nsia anaa nson, brɛoo a wonhyɛ ho. Yɛ saa mprɛnan anaa mprɛnum. Ahomeyie bɔkɔɔ yɛ nsɛnkyerɛnne tee kakra a wobɛtumi de akɔma wo ntini nhyehyɛeɛ sɛ amanehunu berɛ no atwam no bi.

Afei san bra dan no mu. Fa wo nan mmienu nyinaa si fam pɛpɛɛpɛ na te sɛnea ɛka fam no. Hwɛ nneɛma mmiɛnsa a wubetumi ahu ne mmienu a wubetumi ate. Yei te sɛ nea ɛyɛ mmerɛw dodo sɛ ɛho bɛhia. Ɛyɛ adwuma ɛfiri sɛ ɛtwe w'adwene firi nkɔmhyɛ a ɛredi akɔneaba wɔ wo tiri mu no mu de kɔ baabi baako a hwee nnhyew ampa: seesei ara.

Ma no sekɛnne aduosia ansa na woayɛ biribi foforɔ. Wonhwehwɛ sɛ wo ho bɛtɔ wo fɛfɛɛfɛ. Woahwehwɛ sɛ wobɛsan anya w'adwene amoa no dodo a wode bɛtu anammɔn baako.

Afei ma nea aboa ano no nyɛ ketewa, ɛnyɛ kɛseɛ

Nhyɛso no dodoɔ no ara yɛ kɛseɛ ho nnaadaa. Biribiara akyekyere abom wɔ wo tiri mu sɛ ade kɛseɛ baako a wɔnntumi nnhu emu nkyekyɛmu, na ade a ɛte saa no, wontumi mfi ase. Ɔkwan a wobɛfa afi mu ne sɛ wobɛbubu mu asinasin nketenkete a ɛnyɛ den bio.

• Hwie wo tiri mu gu krataa so. Twerɛ biribiara a wosoa, adwuma biara, dadwen, ne nea ansi hɔ, a wonhyehyɛ no. Nneɛma a wɔatwerɛ no bɛyɛ sɛ ɛware. Ɛnyɛ hwee. Ɛda so ara sua sen deɛ na ɛredi akɔneaba wɔ w'adwene mu no, ɛfiri sɛ afei deɛ ɛwɔ ntɛntɛnoa.
• Hwehwɛ adeɛ baako a ɛdi hɔ. Ɛnyɛ adeɛ a ɛho hia sen biara, ɛnyɛ adwuma no nyinaa. Adeyɛ ketewaa baako pɛ a wobɛtumi ayɛ wɔ simma edu a ɛdi hɔ no mu. Fa nkra baako no kɔ. Bue nwoma baako no. Nkekaho taa gow nea agyina dinn no mu.
• Hyehyɛ, na afei tew so. Kɔ wo nneɛma a wɔatwerɛ no so na hyɛ nea ɛho hia ampa nnɛ agyinae, na fa toto nea ɛyɛ sɛ ɛho hia kɛkɛ ho. Emu dodoɔ no ara nyɛ mmienu nyinaa. Cleveland Clinic tu fo sɛ hyehyɛ da a ɛdi hɔ no ho anwummere a atwam no, sɛnea wobɛkɔ mu a na wunim nea wobɛhwɛ kwan dada sen sɛ wobɛhyia nneɛma no nyinaa a woansiesie wo ho.
• Ma wo ho kwan sɛ wobɛgyaw biribi. Ɛnyɛ biribiara a ɛwɔ nneɛma a wɔatwerɛ no so na ɛfata sɛ ɛwɔ hɔ. Sɛ woka sɛ dabi, anaa ɛnyɛ seesei, kyerɛ ade baako a, ɛtɔ da a ɛno ne adeyɛ a mfasoɔ wɔ so sen biara a wowɔ.

Botaeɛ no ne nneɛma a wɔatwerɛ a wobɛtumi ayɛ ho biribi, ɛnyɛ nhyehyɛeɛ a ɛyɛ pɛ. Woreyɛ sɛ wobɛdane kusukuu ayɛ no nnwuma kakra pɔtee a ɛyɛ daa deɛ.

Nea ɛsɛ sɛ wugyae yɛ

Nneyɛeɛ kakra a ɛtaa ba no ma nhyɛso yɛ den komm, na ɛsɛ sɛ yɛbɔ wɔn din ɛfiri sɛ ɛyɛ sɛ wɔde di ɔhaw no ho dwuma.

Nnwuma pii yɛ prɛko no ne kɛseɛ no. Sɛ wobɔ mmɔden sɛ wobɛkura nneɛma enum prɛko pɛ a, wonyɛ nneɛma enum, woyɛ ne nyinaa fã fã bere a w'ahoɔhaw foro. Sɛ wopaw baako na woma nkae no twɛn no nkyerɛ sɛ wonka akyi. Ɛno nko ara ne ɔkwan a wɔfa so wie biribiara.

Ɔfoforɔ ne sɛ wobɛkɔ so atwe asɛmmɔne wɔ wo fon so a ɛnni awieeɛ. Sɛ woso wo fon mu a ɛyɛ sɛ ahomegyeɛ, nanso asɛmmɔne a ɛba bebree ma wo kɔkɔbɔ nhyehyɛeɛ no kɔ so dɛre. Saa ara na caffeine a ɛdɔɔso yɛ, a ɛbɛtumi ama nipadua a ahoɔhaw wɔ so no ho antɔ no koraa. Na sɛ wote wo ho, woyɛ komm na wo nko ara de ahoɔden mia mu a, ɛtaa ma adesoa no yɛ duru sen sɛnea ɛsɛ sɛ ɛyɛ.

Nnsoa no wo nko ara

Yei na wɔtaa tra, na ɛno na ɛho hia sen biara. Sɛ woka adesoa no denneennen kyerɛ onipa baako a wode wo ho to no so, adamfo, ɔhokafoɔ, yɔnko adwumayɛni a, ɛyɛ biribi a nneɛma a wɔatwerɛ ntumi nyɛ. Emu fã yɛ mmoa ankasa, ɛtɔ da a wɔbɛtumi ayi ade bi afiri wo so. Emu dodoɔ no ara ne sɛ wɔtie wo a, ɛno ankasa brɛ nhyɛso no ase kakra. NIMH ne Cleveland Clinic nyinaa kyerɛ sɛ sɛ wode wo ho to nnipa a wɔboa so no yɛ akwan a wɔde faa mu a wɔde wɔn ho to so no baako, ɛnyɛ sɛ deɛ ɛtwa toɔ na mmom sɛ adeyɛ a ɛdi kan.

Wonhia ɔkasa tenten. "Nneɛma abu me so paa seesei ara" dɔɔso sɛ wode fi ase.

Sɛ ɛboro dapɛn a emu yɛ den so a

Anammɔntuo a ɛwɔ ha no yɛ nhyɛso a ɛyɛ daa deɛ, a ɛyɛ awerɛhoɔ, a ɛba na ɛtwam no. Ɛtɔ da a ɛntwam, na ɛho hia sɛ yɛhu saa.

Sɛ atenka a ɛdɔɔso dodo no atim adapɛn bebree, sɛ ɛresɛe wo nna, wo kɔn a ɛdɔ aduane, w'adwuma, anaa nnipa a wodɔ wɔn, sɛ woasɔ nneɛma a ɛda hɔ pefee ahwɛ na adesoa no rensua a, ɛno yɛ nsɛnkyerɛnne sɛ fa mmoa foforɔ bra. Ɔyaresafoɔ anaa adwene ho ɔyaresafoɔ betumi ahwehwɛ nea ɛhyɛ ase na wama wo nnwinnadeɛ a ɛfata wo asetena. Sɛnea Cleveland Clinic ka no pefee no, aniwuo biara nni sɛ w'atenka bɛhyɛ wo so anaa sɛ wobɛhia mmoa foforɔ de adi so. Sɛ wobɛpɛ mmoa no nyɛ bere a woantumi anni ɔhaw no ho dwuma. Ɛyɛ ade a nyansa wɔ mu, a ɛyɛ daa, a nnipa yɛ.

Na sɛ ɛtra nhyɛso so da bi kɔ anidaho a asa mu, anaa ɛyɛ sɛ wontumi nkɔ so bio a, yɛsrɛ wo, ntena ho wo nko ara ntwɛn. Ne obi nkasa nnɛ, onipa a wode wo ho to no so anaa afutufoɔ a wɔatete no. Mmoa wɔ hɔ, na wowɔ ho kwan sɛ wode di dwuma.

Nhyɛso daadaa wo wɔ dodoɔ a wobɛtumi adi ho ho. Nokware no yɛ brɛoo sen atenka no: ɛnsɛ sɛ wosoa ne nyinaa, na ɛnsɛ sɛ wo nko ara soa. Deɛ ɛsɛ sɛ woyɛ ara ne sɛ wobɛhwehwɛ ade ketewaa a ɛdi hɔ, na afei deɛ ɛdi ɛno akyi.

Nnyinasoɔ

• National Institute of Mental Health, I'm So Stressed Out! Fact Sheet
• Harvard Health Publishing, Understanding the Stress Response
• Cleveland Clinic, How To Recognize and Cope With Emotional Stress