Afotusɛm ntiantia
- Leave the podcast off, walk quiet.
- Name what you see, not think.
- Match your breath to your steps.
Bere a wʼadwene rekontonkontwa na ɛyɛ sɛ wuntumi nsi ano no, adeɛ a etwa to a ɛyɛ anikadeɛ ne nantew. Ɛyɛ sɛ ɛyɛ ketewa dodo ma sɛnea atenka no soɔ. Wopɛ biribi a ɛbɛsiesie, na nantew a wode twa beaeɛ no ho nyɛ sɛ siesie.
Kɔ ara. Ɛnyɛ sɛ ɛsa ɔhaw no, na mmom esiane deɛ ɛyɛ onipa a ɔso ɔhaw no nti.
Adwene a ɛhaw no taa di komm aduane. Wo ne adwene tena, adwene no bɔ den, wotena kyɛ, ɛbɔ den ara. Nantew twa eyi mu. Ɛma wo nipadua biribi yɛ na ɛma wʼani biribi a ɛbɛsi so, na baabi wɔ ne ntempɔ no mu no, emu kura no gow. Nnipa anim eyi daa. Ɛfa a ɛyɛ anika ne sɛnea ɛtim yiye bere a ahwehwɛfoɔ susuw ankasa a.
Deɛ nantew yɛ tirim a adwuma ahyɛ no ma
Adwennwene bi wɔ hɔ a ɛsɛe ankasa: adwene bɔne koro no ara a wonan no mpɛn pii a wunnu baabiara. Adwenemu nimdefoɔ frɛ no rumination, na ɛne ayamhyehye ne abawpa bata yiye. Ɛyɛ nkɔmmɔ bi a wosan kae no dɔn 2 anɔpa. Ɛyɛ ahaw a ɛnnyae wo batadeɛ.
Stanford kuw bi sɔɔ hwɛɛ sɛ nantew betumi aka ho anaa. Wɔde nnipa kɔɔ nantew a ɛyɛ simma 90 so, fa faa baabi a ɛyɛ komm a nnua wɔ hɔ a ɛyɛ ahabammono mu na fa faa ɔkwan a kaa pii wɔ so ho, afei wɔhwɛɛ sɛnea nantewfoɔ no yɛ rumination ne deɛ wɔn amene reyɛ. Wɔn a wɔnantewee wɔ abɔdeɛ mu no san baeɛ a wɔyɛ rumination kakra, na mfonini kyerɛɛ adwuma a ɛyɛ komm wɔ amene fa a ɛne saa adwennwene a ɛyɛ basaa no bata mu. Wɔn a wɔnantewee kaa ho no annya adwene mu pagyaeɛ koro no. Neaneam boaeɛ. Neaneam baabi a ɛyɛ ahabammono boaeɛ kɛse.
Saa ɛfa a ɛtɔ so mmienu no fata sɛ wokura mu, nanso mma ɛnnyɛ ntease a wode renkɔ. Nantew a wode twam wɔ kuro abɔnten so da so kyɛn sɔfa so tena. Sɛ wubetumi de wo ho akyerɛ paaku, ntɛntɛn a nnua sa ho, nsuo, anaa wim fa ketewa baako mpo a, fa.
Adɛn nti na wo nipadua dwo bere a wo nan keka
Deɛ ɛrekɔ so no fa yɛ abɔdeɛ mu nimdeɛ kɛkɛ. Neaneam a ɛtim, a ɛkeka ho no pia wo amennfa nhyehyɛeɛ fi ahopere kɛse mu kɔ biribi a ɛyɛ komm so. Wo home dɔ ne ho ankasa. Wʼakoma nya ntempɔ a ɛyɛ brɛoo a ɛtim. Nipadua adwuma sesa amene kemikal a ɛne atenka bata, a ɛka asomafoɔ a wo nipadua de twere ho sɛnea ɛbɛyɛ a ɛbɛtim na ne ho atɔ no ho. Ɛnsɛ sɛ wopia anaa wufi fifire na woanya eyinom mu biara. Ntempɔ a ɛyɛ brɛoo dɔɔso.
Adanseɛ a ɛwɔ ha no yɛ den, na ɛnyɛ ɔpɛ kɛkɛ. Nsusuwii kɛse bi boaboaa sɔhwɛ 75 ano na ɛhuu sɛ nantew tew abawpa ne ayamhyehye nsɛnkyerɛnneɛ mmienu nyinaa so a ɛho hia, na ɛtim wɔ baabiara. Efie mu anaa abɔnten. Wo nko ara anaa kuw mu. Bere tenten anaa tiawa. Wonhia mu a ɛyɛ pɛ no. Wuhia deɛ wobɛyɛ ankasa no.
Na dodoɔ no yɛ brɛoo sen sɛnea nnipa susu. Ahwehwɛfoɔ ahu sɛ biribi a ɛbɛn simma 75 dapɛn biara mu a ɛyɛ nantew ntɛm, simma du a ɛboro so kakra da biara, ne abawpa asiane a ɛyɛ ketewa ankasa di nsensɛnmu. Mayo Clinic ka asɛm koro no ara wɔ ɔkwan a ɛyɛ mmerɛw so: neaneam a wode yɛ daa te sɛ nantew, na ɛnyɛ apɔmuden adwuma nhyehyɛeɛ a wɔahyehyɛ nko ara, betumi apagya wʼatenka. Pae no ba fam. Ɛno ne asɛmpa a ahintaw wɔ eyinom nyinaa mu.
Sɛnea wobɛdane nantew ayɛ biribi a ɛdwodwo wo ankasa
Nsonsonoeɛ wɔ nantew a worefuw mu ne nantew a wode pue fuw no mu ntam. Nan koro, abɔnten koro, na osuahuu yɛ soronko paa. Nneɛma nketenkete kakra a wopaw sesa deɛ wonya.
- Gyaw kontonkonkon no. Sɛ wo fon de kaseɛbɔ, nkra, ne dede koro no ara a ɛhyɛɛ wo abufuw rema wo a, nantew no rentumi nyɛ ne dwuma. Sɔ hwɛ a podcast anaa nnwom nni mu, simma kakra a edi kan no mu.
- Ma wʼani so ntrɛw. Bere a yɛyɛ ayamhyehye no, yɛn ani so tew na ɛkura mu, te sɛ ani a ɛhwɛ tunnel mu. Sɛ wofa botae so de wʼani fa beaeɛ no nyinaa, abɔnten no fa a ɛware, nnua no atifi, a ɛsoma wo nipadua sɛnkyerɛnneɛ komm sɛ asiane biara nni ha mprempren.
- Bɔ deɛ wuhu ankasa din. Ɛnyɛ adwene no, na mmom nneɛma no. Ɛpono kɔkɔɔ. Ɔkraman. Abɔnten a ɛyɛ fɔkyee. Aborɔnoma mmiɛnsa. Ɛtwe wo fi kontonkonkon a ɛwɔ wo tirim no mu san ba abɔnten a wugyina so no so.
- Ma wo home ne wo anammɔn nhyia. Home wɔ anammɔn kakra mu, yi fi anammɔn kakra a ɛboro so mu. Ahome a wuyi a ɛware kakra yɛ ɔkwan a ɛyɛ nokware paa a wode ka kyerɛ wo amennfa nhyehyɛeɛ sɛ ɛnnyae ahopere.
- Nsusu ho. Eyi nyɛ apɔmuden adwuma a wobɛdi nkonim. Anammɔn dodoɔ biara nni hɔ a ɛsɛ sɛ wuduru, na ntempɔ biara nni hɔ a ɛsɛ sɛ wode pa. Botae koro pɛ ne sɛ wobɛsan aba a wo bo adwo kakra sen sɛnea wofii adi.
Bere a wuntumi mfi adi
Ewiem tebea, nhyehyɛeɛ a ahyɛ ma, nipadua a ɛyɛ yaw, mpɔtam a ɛnte sɛ banbɔ wɔ mu sum aduru akyi. Nneɛma ankasa pii sɛe kwan. Nantew da so ka bere a ɛyɛ ketewa na ɛyɛ efie mu. Nantew abrannaa mu. Yɛ kontonkonkon brɛoo twa adidie dan mu bere a kɔfe sɛn no reyɛ hyew. Nantew fa wo fie tenten mu mpɛn kakra bere a woyi home brɛoo. Nhwehwɛmu a ɛhuu sɛ nantew boa atenka no anhia mfuw a ɛyɛ petee. Ɛhiaa neaneam kɛkɛ.
Nantew tiawa nso betumi ayɛ bridge a ɛda mmere mmienu a ɛyɛ den ntam na ɛnyɛ aduro ma emu biara. Ansa na nkɔmmɔ a wusuro bi. Bi a ɛkɔɔ bɔne akyi. Wɔ akwannya a ɛda adwuma da ne anim pono ntam, sɛnea wode da no nyinaa renkɔ fie ne wo. Simma mmienu anaa mmiɛnsa dɔɔso sɛ ɛsesa kemikal a wode rekɔ mu.
Deɛ nantew rentumi nsoa
Nantew yɛ adwinnadeɛ a ɛsiesie, na ɛyɛ papa ankasa. Ɛnyɛ ayaresa, na ɛrentumi nkura nneɛma a emu yɛ duru no nko ara.
Sɛ atenka a ɛyɛ fam, ehu, anaa anidasoɔ a enni hɔ atena mu na atena hɔ, sɛ woahwere anigye a wowɔ wɔ nneɛma a anka ɛho hia wo ho, sɛ nna anaa aduane akɔnnɔ adane afoforɔ adapɛn pii, anaa sɛ ɛreyɛ den sɛ wobɛfa nna a ɛyɛ kɛkɛ mu a, ɛno fata sɛ wode kɔ ɔyaresafo anaa adwene ho ɔbenfo nkyɛn. Sɛ woteɛ wo nsa pɛ mmoa a, ɛnyɛ sɛnkyerɛnneɛ sɛ nantew no hweree. Adesoa bi wɔ hɔ a wɔayɛ no sɛ wo ne obi nso, na ɛnyɛ sɛ wo nko ara nantew gu. Ɔbenfo betumi aboa wo ma woahwehwɛ deɛ ɛrekɔ so ne deɛ ɛbɛboa ankasa, na nantew betumi atena ho, na ɛnnsi ananmu.
Sɛ da bi wote nka sɛ banbɔ nni wo ne wo ho ntam, anaa sɛ ɛyaw no boro deɛ wubetumi akura a, mesrɛ wo teɛ wo nsa kɔ obi nkyɛn ntɛm ara. Wofata mmoa a ɛne deɛ wote nka no kɛse hyia, na ɛwɔ hɔ.
Nanso ma nna pii a ɛyɛ den a ɛyɛ kɛkɛ no, deɛ wobɛyɛ no yɛ mmerɛw sen sɛnea ɛte. Hyɛ wo mpaboa. Bue ɛpono. Ma nkae no nto wo wɔ baabi wɔ paaku no akyi.
Mmeae a Nsɛm Fi
- PNAS, Nature experience reduces rumination and subgenual prefrontal cortex activation
- National Center for Biotechnology Information, The Effect of Walking on Depressive and Anxiety Symptoms: Systematic Review and Meta-Analysis
- Harvard Health, Can a little bit of exercise lower your depression risk?
- Mayo Clinic, Depression and anxiety: Exercise eases symptoms