Afotusɛm ntiantia
- Use a slow exhale to come down.
- Reread the jitters as readiness, not dread.
- Share the hard thing with someone steady.
Ka asɛmfua no kɛse na hwɛ nea ɛba. Nnipa dodow no ara fa no yafunu mu pɔw, email a ayɛ ma, onipa a woreyi wo ho afi ne ho, nkate sɛ ɛdɔɔso na bere nnɔɔso. Yɛde "stress" kyerɛ nhyɛso a ɛreba yɛn so ne sɛnea yɛn nipadua di ho dwuma, abien no nyinaa prɛko pɛ, na ɛno ne ɔfa bi a enti ɛte sɛ nea ɛtoro. Wuntumi nsiesie ade a wuntumi nhu no yiye.
Enti momma yɛnhwɛ no tee.
Stress yɛ wo nipadua mmuae a ɛma ɔhwehwɛ anaa asiane. Ɛno ne nkyerɛase no nyinaa. Biribi ba a wʼadwene kenkan no sɛ ɛho hia anaa ɛyɛ asiane, na wo nipadua sesa ne ho ma ɛhyia. Eyi nyɛ adwumayɛ a asɛe. Ɛyɛ nhyehyɛe dedaw a mfaso wɔ so a wowɔ no biako, na da pa so a wuntumi ntena ase a wunni bi.
Ɛyɛ nkwagye nhyehyɛe, na ɛyɛ adwuma
Yɛ wo ho mfoni wo nana bi a ɔtee sɛ dua mu rebubu wɔ sum mu. Wɔ sintɔ ketewa mu, ansa na ɔanya adwene biara no, ne nipadua yɛɛ ne ho krado sɛ ɔbɛko anaa waguan. Koma yɛ ntɛm. Home yɛ ntɛm. Tini ayɛ krado. Nkate ayɛ nnam. Saa ahokrado no ne stress mmuae no, na ɛno na ɛma wo busua tenaa ase kosii sɛ wɔwoo wo.
Nnidiso no yɛ ntɛm na ɛyɛ ankasa. Adwene fa ketewa a wɔfrɛ no amygdala a ne suban te sɛ aba no na ɛyɛ alarm. Sɛ ɛte asiane nka a, ɛsoma hypothalamus, a Harvard ayaresafo kyerɛkyerɛ no sɛ ɛyɛ ɔsahene tumi beae. Hypothalamus mia ahoɔden no so: ɛsɔ sympathetic nervous system no ano, na adrenal glands de adrenaline (a wɔfrɛ no epinephrine nso) hyɛ wo mogya mu ma. Wɔ simma kakra mu wo koma rebɔ denneennen, mogya retu mmirika akɔ wo ntini akɛse mu, wo home akwan abue, na ahoɔden a wɔakora pumpum kɔ wo mogya mu sɛnea wubenya nea ɛbɛma woatumi akeka wo ho.
Sɛ asiane no tena hɔ a, asorɔkye a ɛto so abien a ɛyɛ brɛoo fi ase. Adwene no gyae hormones a ɛsa so a ɛde cortisol a efi adrenal glands ba awiei. Cortisol kora wo so na ɛma woyɛ krado, kura nipadua wɔ ne ahokrado tebea mu. Ɛyɛ hormone a ɛma wokɔ so tu mmirika bere a mmirika tiaa adan kwantenten.
Ɔfa a ɛfata sɛ wokora ni: ɛsɛ sɛ eyi dum. Sɛ asiane no twam a, wo nervous system baa a ɛto so abien, parasympathetic, yɛ adwuma te sɛ breke. Cortisol tɔ fam. Koma yɛ brɛoo. Nipadua san kɔ ne daa adwuma a ɛyɛ ahome, aduane a ɛnan, ne nsiesie mu. Stress mmuae a apɔwmuden wom yɛ asorɔkye. Ɛsɔre, ɛyɛ n'adwuma, na ɛsan kɔ.
Nea enti a nhyehyɛe a mfaso wɔ so te sɛ ade a ɛnyɛ ya
Ɔhaw no ne sɛ wʼalarm nnim dua a ɛrebubu ne email a abufu hyɛ mu ntam nsonsonoe. Amygdala no wɔayɛ no ama ntɛmyɛ, ɛnyɛ pɛpɛɛpɛyɛ. Ɔbɛpɛ sɛ ɔbɔ alarm hunu ɔha sen sɛ ɔbɛhwere sisi ankasa baako. Enti adwuma a bere abɛn so, nkɔmmɔdi a emu yɛ den, ka a wontuae, atitiriw a ɛyɛ hu betumi akanyan circuitry koro no ara a wɔyɛɛ no maa nipadua asiane.
Na mprempren asiane dodow no ara mma awiei mmirikatu. Wo nipadua yɛɛ ne ho krado sɛ ɛbɛko anaa aguan, na afei wotenaa adwumam ɛpon ho buaa nkra foforo. Ahoɔden no annya baabi a ɛbɛkɔ. Asorɔkye no sɔree na ansan amma fam yiye. Saa ntoatoaso no (mmuae dedaw a ɛhyia wiase a wɔanyɛ amma no) yɛ nea yɛkyerɛ pii bere a yɛka sɛ stress aba yɛn so.
Wɔ bere no mu, nsɛnkyerɛnne no yɛ nipadua de efisɛ mmuae no yɛ nipadua de. Koma a ɛrebɔ ntɛm. Koko a emu yɛ den. Home a ɛyɛ kakra. Abogye anaa mmati a ɛnpɛ sɛ ɛgow. Yafunu a ɛtɔ fam anaa ɛhwanyan. Nsusuwii a ɛkɔ kɔnkɔn a ɛmpɛ sɛ ɛyɛ brɛoo. Eyinom mu biara nkyerɛ sɛ biribi asɛe wo ho. Ɛkyerɛ sɛ wo nkwagye nhyehyɛe ayɛ adwuma na ɛretwɛn asiane a, mpɛn pii no, ɛnyɛ nea wubetumi abɔ anaa atu mmirika asen no.
Nea enti a da koro no ara bubu obi na ɛmmubu ɔfoforo
Woahu eyi. Nnipa baanu nya asɛmmɔne koro no ara, nhyehyɛe a wuntumi nyɛ koro no ara, panyin a ne ho yɛ den koro no ara. Baako bubu. Ɔbaako bɔ ne ti gu ase kɔ so yɛ n'ade. Saa nsonsonoe no nyɛ apɛde, na ɛnyɛ sɛ wɔn mu baako reyɛ dwoodwoo atorosɛm. Ɛyɛ sɛ stress nntena adeyɛ no mu. Ɛtena nea wɔrehwehwɛ afi wo hɔ ne nea wote nka sɛ wowɔ a wode behyia no ntam.
Adwenefo Richard Lazarus de mfe pii yɛɛ eyi ho adwuma, na n'adwumayɛ bɛyɛɛ ɔkwan a nhwehwɛmufo dodow no ara fa so susuw stress ho nnɛ. American Psychological Association bu no ka sɛ ɛyɛ nsesaguadi. Wʼadwene yɛ nhwehwɛ mmienu ntɛmntɛm a wonnim ho wɔ tebea biara so. Nea edi kan: eyi yɛ asiane ma biribi a mʼani da so ana? Afei: mewɔ nea mehia de adi ho dwuma ana? Sɛ ɔhwehwɛ no so sen wo ahoɔde a, alarm no bɔ. Sɛ wote nka sɛ wowɔ nea ɛho hia a, ɔhwehwɛ koro no ara nyɛ hwee.
Ɛno nti na dapɛn a ade ahyɛ ma betumi ama ahoɔden bere a woahome, nnipa wɔ wʼakyi, na wugye wo ho di, na ebubu wo bere a woabrɛ dedaw, woyɛ ankonam, anaa nna sua wo. Pue no kɛse no ansesa. Wo hwɛ a ɛfa sɛ wubetumi asoa no na ɛsesae. Ɛno nso nti na mmoa ho hia kɛse. Ade a ɛyɛ den a wo ne obi a ɔwɔ wʼakyi kyɛ no, wobu no fofor sen ade a ɛyɛ den koro no ara a wo nko ara hyia no, na wo nipadua bua nsonsonoe no.
Eyi nyɛ ɔkwan a wɔfa so ka sɛ stress nyinaa wɔ wʼadwene mu, anaa sɛ wubetumi de wo nsusuwii afi asetena a adesoa adɔɔso ankasa mu. Ɔhwehwɛ bi yɛ kɛse ma obiara, na adwennwen biara nsiesie tebea a ɛsɛ sɛ ɛsesa. Nanso ɛkyerɛ nneɛma mmienu a abue ma wo a hwɛ a ɛhwɛ adeyɛ no nko ara no bɛde asie. Wubetumi akyekye wʼahoɔde, denam ahome, nimdeɛ, ne nnipa so. Na wubetumi abisa wo hwɛ a edi kan no, efisɛ saa asiane atemmu a edi kan no yɛ ntɛm na mpɛn pii ɛyɛ mfomso wɔ sɛnea ade yɛ asiane ankasa ho.
Stress a ɛyɛ bere tiaa ne nea ɛyɛ bere tenten no
Eyi ne nsonsonoe a ɛho hia kɛse, na ɛyɛ nea nhwehwɛmu no san ba so daa. National Institute of Mental Health twa nkyerɛmu pefee wɔ su mmienu ntam.
Acute stress yɛ bere tiaa. Ɛsɔre na ɛtew. Wutia breke sɛnea wonkohyia kar, wokɔ adwumahwehwɛ nkɔmmɔdi mu, wo ne obi a wodɔ no di nkɔmmɔ a emu yɛ den. Wo nipadua sɔ, di bere no ho dwuma, na ɛtɔ. Saa stress yi yɛ nea ɛnyɛ hu, na mpɛn pii no ɛboa ankasa. Ɛma wʼani da so, ɛma wo ahoɔden, na ebetumi ama woanya ahoɔden kakra wɔ akyi mpo. Sukuu a musician ne agodifo nya ansa na wɔayɛ wɔn dwuma no yɛ nhyehyɛe koro no ara, a ɛma wɔn nkonimdi.
Chronic stress yɛ asɛm foforo. Ɛyɛ stress a ɛmma awiei, a ɛkɔ so nnaawɔtwe anaa bosome a ɛnni off-switch ankasa. Sika a ɛyɛ kakraa daa. Adwuma a ɛyam. Ɔhwɛ a ahomegye nni mu. Abusuabɔ a ɛyɛ ya. Yare a ɛnnsa. Ɛha na alarm no kɔ so bɔ, cortisol kɔ soro, na nhyehyɛe a wɔyɛɛ no maa amane tiaa no tim wɔ on tebea mu.
Ɛhɔ na ɔhaw no fi ba. Ɛnyɛ stress ankasa, na mmom stress mmuae a ɛnnya kwan da nnsan kɔ. Ayaresa nhoma no ka asɛm koro wɔ eyi ho: stress nhyehyɛe a ɛkɔ so bere tenten no fa ɔhaw ankasa wɔ nipadua no nyinaa mu. Nhwehwɛmufo kyerɛ mogya mu nhyɛso a ɛkɔ soro ne koma so nhyɛso, immune system a ayɛ mmerɛw, nna ne aduanenan ho ɔhaw, ne abusuabɔ pefee a ɛda ho ne dadwen ne awerɛhowdi ntam. Harvard ayaresafo ka no pefee: saa nkwagye nhyehyɛe yi a ɛkɔ so bere tenten no sɛe apɔwmuden.
Nnwinnade no nsɛee. Ɛyɛ sɛ wɔhwehwɛ sɛ ɛnka so bere tenten sen sɛnea wɔyɛɛ no maa da.
Nhyɛso kakra reyɛ wo papa
Ɔfa foforo wɔ hɔ a ɛyɛ mmerɛw sɛ wo werɛ befi bere a stress te sɛ ɔtamfo. Asetena a ɔhwehwɛ biara nni mu koraa nyɛ dae a ɛte sɛnea ɛyɛ. Nhwehwɛmufo akyerɛw abusuabɔ a ɛda nhyɛso ne adwumayɛ ntam mfeha bɛboro baako, na ɛtaa di kurukuruwa bi akyi. Sɛ ɛsua dodo a, wode wo ho ba. Wʼani gow, woyɛ pan, wonni anigyina, te sɛ engine a ɛrekɔ neutral mu. Sɛ nhyɛso kɔ soro a, wʼani a wode si so ne wʼahoɔden nso kɔ soro, kosi baabi a eye paa a wode wʼani asi so, wʼani gye ho, na woreyɛ wo adwuma pa bi. Sɛ wode bɛboro saa peak no a ɛtɔ kosii: wode kɔ adesoa mu, wo nsusuwii yɛ teaa, na mfomso fi ase ba.
Adwene a mfaso wɔ so a ahyɛ saa kurukuruwa no mu ne sɛ botae no nyɛ da sɛ stress nyɛ hwee koraa. Nhyɛso bi na ɛma wofi mpa so, di adwuma a bere abɛn so, yɛ wo ho krado ma nkɔmmɔdi a emu yɛ den, dwen ho araa sɛ wobɛyɛ ho biribi. Botae no ne sɛ wobɛtena kurukuruwa no atifi pɛɛ mpɛn pii, na wahu bere a woawu so akɔ ɔfa a mmɔdenbɔ kɛse ma nneɛma yɛ bɔne, na ɛnyɛ pa. Saa ɔfa no na ahome gyae sɛ adefɛ na ɛyɛ adwene a ɛyɛ nyansa.
Nea eyi sesa ma wo
Sɛ wuhu sɛnea ɛyɛ adwuma no mma dapɛn a ɛyɛ den nyɛ mmerɛw ankasa. Nanso ɛyɛ nneɛma kakra a ɛyɛ komm na mfaso wɔ so.
Ɛyi nsɛnkyerɛnne no fi wʼankasa ho. Koma a ɛrebɔ denneennen ansa na woayɛ ɔkasa nyɛ nsɛnkyerɛnne sɛ woyɛ mmerɛw anaa woasɛe. Ɛyɛ wo nipadua a ɛde ahoɔden rema wo. Wubetumi mpo asan akenkan nkate no sɛ ahokrado sen sɛ suro, na saa asɛm no mu nsesa ketewa no sesa sɛnea ahokrado koro no ara ba ankasa.
Ɛkyerɛ wo baabi a wode wʼani bɛkyerɛ. Sɛ stress a ɛsɛe no mu ɔhaw titiriw yɛ asorɔkye a ɛnnsan nkɔ a, ɛnde nimdeɛ a ɛho hia kɛse no nyɛ sɛ wuyi wo ho fi stress ho, nea ɛyɛ den sɛ wobɛyɛ koraa, na mmom sɛ wobɛboa wo nipadua ma ɛsan aba fam, denam botae so na daa. Ɛno ne ntease a ɛhyɛ home a wuhome brɛoo, nantew, nna ankasa, bere a wo ne nnipa a wɔma wo gyina pintinn di, ne wo ho a wokeka sɛnea wobɛhyew ahoɔden a alarm no de hyɛɛ wo mogya mu no ase nyinaa. Wonyɛ sɛ worempɛ sɛ wonnte hwee nka. Woreto kɔnkɔn a mmuae no buei no mu.
Na ɛboa wo ma wode su mmienu no di nsonsonoe. Awia a stress wom a etwam yɛ wo nhyehyɛe a ɛreyɛ adwuma. Nhyɛso a atena wo koko so bosome pii a ɛresɛe wo nna ne wʼaboterɛ ne wʼapɔwmuden no yɛ ade foforo, na ɛhwehwɛ mmuae foforo.
Bere a stress hwehwɛ nea ɛboro tebea a wode hyia ho
Wo ho a wohwɛ yiye betumi ayi pii afi wo prɛte so. Ɛwɔ anohyeto, na animguase nni mu sɛ wudu so.
Ɛyɛ sɛ wo ne ɔyaresafo anaa atemu fo bɛkasa bere a stress gyae sɛ biribi a wofa mu na ɛyɛ wim tebea a wote mu. Nsɛnkyerɛnne nokware bi: wote dadwen anaa wo ho yɛ wo den bere dodow no ara. Nna mma, anaa ɛntena. Wode wo ho to nsa, aduane, anaa nneɛma foforo so kɛse sɛ wode betwa mu. Etiyaw, yafunu ho ɔhaw, anaa koma a ɛrebɔ ntɛm kɔ so pue. Nneɛma ne nnipa a na wʼani gye ho no ayɛ sɛ ɛdɔɔso. Woreteetee nnipa a wodɔ wɔn na wuntumi nnya breke.
Eyinom mu biara nkyerɛ sɛ woadi nkogu wɔ stress so hwɛ mu. Ɛkyerɛ sɛ adesoa no aboro nea ɛsɛ sɛ onipa baako pɛ soa nko ara, na nnipa wɔ hɔ a wɔn adwuma nyinaa ne sɛ wɔbɛboa wo ma woato fam. Mmoa-mu-hwɛ ɔyaresafo yɛ baabi a edi kan a eye. Atemu fo nso. Sɛ nkate no ba bere bi a anidaso nni mu, anaa wuhu wo ho sɛ woredwen sɛ anka eye sɛ wofi hɔ a, yɛ no sɛ amanehunu a ɛyɛ na frɛ ahokyere ahama anaa obi a wugye no di nnɛ. Ɛnsɛ sɛ wugye di sɛ ɛyɛ den ansa na woafata sɛ wonya ho mmoa.
Stress bɛkɔ so aba wo nkwa nna a aka nyinaa mu. Ɛyɛ bo a wutua sɛ wʼani da nneɛma so na wowɔ nipadua a ɛpɛ sɛ ɛbɔ wo ho ban. Botae no nyɛ da sɛ wubeyi afi hɔ. Ɛyɛ sɛ wobɛma asorɔkye no asɔre bere a ɛho hia, na woahu sɛnea wobɛboa ma ɛatɔ.
Nea wonya nsɛm fi (Sources)
- Harvard Health Publishing, Understanding the stress response
- National Institute of Mental Health, I'm So Stressed Out! (fact sheet)
- StatPearls / National Library of Medicine, Physiology, Stress Reaction
- American Psychological Association, Transactional model of stress and coping
- PubMed Central, The inverted-U relationship between stress and performance in elite shooting