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DWO MMERƐ YI · GYINAE A WUSI

Nteɛnka Enum no Mu Nsesae: Sɛnea Wobɛgyina Pintinn Bere a Wʼadwene Retu Mmirika

Sɛ dadwen twe wo fi dan no mu de wo kɔ "sɛ ɛba a" mmoroso ɔha mu a, wo nteɛnka betumi atwe wo asan aba. Nteɛnka enum no mu nsesae yɛ akontaabu a wobu no brɛoo a wubetumi ayɛ baabiara, na ɛyɛ adwuma efisɛ ɛde wʼadwene si baabi a wo suro ntumi nni akyi.

Ɛfiri Keep Calm 6 simma akenkan Updated
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Afotusɛm ntiantia

  • Count down five senses to four, three, two, one.
  • Run cool water over your hands.
  • Practice it once while you're already calm.

Ehu dodoɔ no ara nyɛ ade a ɛwɔ hɔ seesei ho asɛm. Ɛfa daakye a emmaa, anaa bere a atwam a wokɔ so de san di no ho. Wo nipadua te akongua so, na wʼadwene wɔ nnansa a ɛrebɛba akyi, reyɛ nsiesie wɔ nkɔmmɔdie a wonnyaa nyɛɛ bi no kwammɔne paa so. Dan a wowɔ mu ankasa no yɛ pahaa. Akongua a ɛwɔ wʼase, hann a ɛfa mfɛnsere mu, abɔnten a ɛwɔ abɔnten so nnyigyei. Ɛmu biara nnuru wo nkyɛn.

Nteɛnka enum no mu nsesae yɛ kwan a wode san ba dan no mu.

Ebia woahu sɛ wɔakyerɛw no sɛ 5-4-3-2-1. Ɛyɛ akontaabu a wobu no brɛoo fa wo nteɛnka mu: nneɛma enum a wubetumi ahu, nan a wubetumi de wo nsa aka, mmiɛnsa a wubetumi ate, mmienu a wubetumi ahua, na biako a wubetumi aka ahwɛ. Ɛno ara ne no. App biara nni hɔ, baabi soronko nni hɔ, na ɛnsɛ sɛ obiara hu sɛ woreyɛ. Adɔktafoɔ kyerɛkyerɛ no sɛ adekan a wɔyɛ bere a ehu hyɛ ase reforo no, na ade a ɛma enya saa beae no ho hia sɛ wote ase ansa na woasɔ ahwɛ.

Adɛn nti na sɛ wohwɛ dan no mu a ɛma wo bo tɔ wo yam

Dadwen te baabi a yɛnhu no yiye. Wɔde nsusuwii, nkɔmhyɛ, ne nsɛnneɛ a ɛnyɛ nokware de yɛ. Wo nteɛnka di nea ɛwɔ ha seesei ara ho dwuma. Kuruwa a wahwere ano. Nkyene-pampaa nnyigyei. Wʼanan ankasa duru a ɛda fam.

Sɛ wode wʼadwene fa saa nsɛm pɔtee a ɛwɔ hɔ daa no a, woma wʼamene biribi a ɛnyɛ animia ho de wɔ ano. University of Rochester Medical Center kyerɛkyerɛ saa kwan yi mu sɛ ɛyɛ ɔkwan a wode gyina pintinn wɔ bere yi mu "bere a wʼadwene rehuruhuru wɔ adwene a ehu wɔ mu ahodoɔ ntam." Worentumi nyera koraa wɔ adwene a ɛretu mmirika mu na wode wʼadwene nyinaa nso si wʼabatiri a ɛda wo basa ho no ho kwan pɔtee so bere koro mu. Nteɛnka di nkonim, efisɛ ɛyɛ nokware na adwene no nyɛ.

Eyi nso wɔ nipadua fam asɛm. Bere a wo amene gye di sɛ biribi yɛ hu a, ɛto kɔkɔbɔ a yɛfrɛ no ko-anaa-guane: akoma kɔ soro, ahome yɛ tiawa, nnuammɔden siesie ho. Gyinabea ma saa kɔkɔbɔ no kwan sɛ ɛnnyae. Cleveland Clinic ka no pefee: sɛ wode wo ho si pintinn wɔ bere yi mu fa wo nteɛnka so a, ɛboa "twa saa ahokyere mpene no mu" na ɛsan de wo ba wo nipadua mu. Wo ne ehu nnye akyinnye. Wode brɛoo rekyerɛ wo akwaa nhoma sɛ dan no mu yɛ banbɔ.

Akontaabu no, anammɔn biara

Sɛ wubetumi a, fa ahome biako a wugu no brɛoo fi ase. Ahome tenten a wugu no nkutoo yi nhyɛso kakra fi kɔkɔbɔ no so, na ɛma akontaabu no baabi a ɛyɛ den a ɛbefi ase. Afei fa anammɔn no so brɛoo. Akyɛde biara nni hɔ ma mmirikatu.

  1. Nneɛma enum a wubetumi ahu. Hwɛ wo ho hyia na bobɔ wɔn din, wɔ wʼadwene mu anaa wʼanom brɛoo. Twerɛdua. Nsu nkekae a ɛwɔ ɔdan atifi. Pono bi kɔla. Mfa wʼani ntwa so kwa. Hwɛ ankasa, na hu nea ɛwɔ biako mu pɔtee: baabi a ahodwo, kɔla pɔtee no, sɛnea hann no kyere mu.
  2. Nneɛma nan a wubetumi de wo nsa aka. Tene wo nsa kɔ wɔn ho. Akongua basa, wʼataade ntoma, wo safe, pon bi ani a ɛyɛ nwunu. Te ɔhyew anaa ɔwɔnwunu ne sɛnea ɛte, ade no ankasa a ɛwɔ wo nsateaa ase na ɛnyɛ asɛmfua a wɔde frɛ no.
  3. Nneɛma mmiɛnsa a wubetumi ate. Ma nnyigyei no mmra wo nkyɛn. Kar nnyigyei, dɔn, wʼahome ankasa nnyigyei a ɛyɛ brɛoo, obi a ɔrekasa wɔ ɔdan foforo mu. Nnyigyei a anka wobɛyi wʼani afi so no fata yiye ma eyi.
  4. Nneɛma mmienu a wubetumi ahua. Kɔfe, samina a ɛwɔ wo nsam, mframa no ankasa. Sɛ wuntumi nhu hua bi a, eyi yɛ bere pa a wobɛyɛ bi, nsa ho srade, wʼataade kɔn mu, biribiara a ɛbɛn.
  5. Ade biako a wubetumi aka ahwɛ. Ade a etwa to a wonomee. Sekan-aduru. Wʼanom ankasa ahwɛde a ɛyɛ daa no. Hu no.

Sɛ wudu biako a, gu ahome biako brɛoo bio na hwɛ wo ho. Mpɛn pii no na mmirikatu no aberɛ ase anammɔn biako anaa mmienu. Sɛ ɛnyɛ saa a, ɛyɛ. Yɛ no bio. Nkurɔfo bi fa akontaabu no nyinaa mu mpɛn mmienu anaa mmiɛnsa ansa na nneɛma atɔ santen, na ɛno nyɛ nsɛnkyerɛnne sɛ adi nkogu.

Sɛnea wobɛyɛ no wo dea

Nhyehyɛe ne akontaa no nyɛ kronkron. Ɛyɛ nhyehyɛeɛ sɛnea ɛbɛyɛ a wonsusuw nea ɛdi hɔ ho bere a woadi nkogu dedaw no. Sɛ deɛ wode wo nsa ka na ɛma wo gyina pintinn ntɛm pa ara a, fa wo ho to deɛ wode wo nsa ka so. Sɔ biribi a ɛwɔ ɔhonam pɔtee mu (ɔbo, safe a ani yɛ den, kotokuo mu ntoma a ani wɔ ahodwo) na tena hɔ kyɛ.

Kwan ntiawa boa wɔ beae a emu yɛ den: nneɛma mmiɛnsa a wubetumi ahu, mmiɛnsa a wubetumi ate, mmiɛnsa a wubetumi de wo nsa aka. Adwene koro no ara, anammɔn kakra, ɛyɛ mmerɛw sɛ wobɛkae bere a wʼadwene yɛ den.

Saa kwan yi wɔ ne busuani a ɛde awɔw di dwuma. Healthline kyerɛ sɛ sɛ woma nsu a ɛyɛ nwunu sen fa wo nsa so na wode wʼadwene si ɔhyew no so pɔtee a, ɛtumi de wo san ba bere yi mu saa ara. Saa ara nso na sɛ wosɔ biribi a ɛyɛ nwunu mu, anaa wode wʼanan a wonhyɛ hwee mia fam pintinn a. Yi nteɛnkasoɔ a ɛduru wo nkyɛn yiye sen biara na fi hɔ.

Ade baako ma nsonsonoeɛ ankasa: yɛ ho dwumadie bere a wo ho dwo wo. Bere a edi kan a wobɛsɔ adwinnade foforo bi ahwɛ no, ɛnsɛ sɛ ɛyɛ bere a ade aforo, bere a wʼadwene apete dada na biribiara nte sɛ ɛreyɛ adwuma. Yɛ akontaabu no pɛnkoro wɔ awia bi a ɛyɛ daa mu, bere a woretwɛn ahyehyɛ a ɛrehuru anaa bere a woagyina kanea kɔkɔɔ ho. Botae no ne sɛ wobɛma kwan no ho ayɛ den ama wo, na wʼadwene anim ahu kwan no dedaw bere a wuhia no.

Bere a ɛtaa boa

Eyi yɛ adwinnade ma mmere a emu yɛ den. Simma a ehu fi ase foro no. Suro asorɔkye a ɛba ansa na biribi a emu yɛ den. Atenka a ɛyɛ hu na ɛyɛ huruhuru a wo ne wo ho ahintaw, baabi a wiase yɛ nsɛnkyerɛnne kakra. Wɔahyehyɛ gyinabea fa nteɛnka so ama saa ara pɛɛ, efisɛ ɛma wʼadwene adwuma na ɛma wo nipadua adanseɛ sɛ seesei yi, wɔ saa dan yi mu, wo ho ye.

Ɛyɛ adwuma nso sɛ ɔdedaw nkakrankakra a wode yɛ nsesae da biara. Pɛnkoro wɔ nhyiamu ntam, pɛnkoro ansa na woahyɛn wo ankasa pon ano a wode da no ato wʼabati so. Sɛ wode di dwuma saa a, ɛsiw nhyɛso sɛ ɛrebɛboaboa ano fi mfiase.

Di nokware kyerɛ wo ho fa nea entumi nyɛ ho. Nteɛnka enum no mu nsesae brɛ nnyigyei ase wɔ bere no mu. Ɛnsa ehu a ɛkɔ so yare, na ɛnyɛ ne botae nso. Sɛ woreyɛ no daa ara ama woatumi atwa da no mu, anaa ehu ba pii, anaa ehu no rekɔ wo nna ne wʼadwuma ne nkurɔfo a wode wʼani to wɔn so mu a, ɛno fata sɛ wode kɔ ɔdɔkota anaa ɔterapifo nkyɛn. Nkurɔfoɔ kakra fam no, sɛ wode wʼadwene si wo mu a, ɛtumi ma ehu foro mmom sɛ ɛbɛbrɛ ase, mpɛn pii wɔ ɔhaw kɛse bi akyi. Sɛ ɛno ne wo a, wonyɛ no mfomso, na ɔbenimdefoɔ betumi aboa wo ahu kwan a ɛfata wo. Sɛ woretene wo nsa apɛ mmoa pii a, ɛnkyerɛ sɛ kwan no adi nkogu. Ɛyɛ wo a wode wo ho di dwuma anibere so, na ɛno ne botae no nyinaa.

Nea efi

Ansa na wobɛkɔ, kasɛm tiawa bi fa ɔhwɛ ho

KEEP CALM de adesua nnwinnadeɛ a wode boa wo ho a wontua hwee ma. Eyi nyɛ ayaresa afotuo, yare ho nhwehwɛmu, anaa adwene ho ayaresa, na ɛnnsi ɔbenfoɔ hwɛ ananmu. Sɛ biribi wɔ ha a ɛkyerɛ sɛ ɛboro daa nhyɛso so a, sɛ wobɛfrɛ ɔbenfoɔ no yɛ anammɔntuo a emu yɛ den na nyansa wɔ mu.

If you are in crisis or thinking about harming yourself, you are not alone. In the US, call or text 988 (Suicide & Crisis Lifeline, 24/7), text HOME to 741741 (Crisis Text Line), or call 911 in an emergency.