Afotusɛm ntiantia
- Pick one wake time and protect it.
- Get morning light early on.
- Plan a tiny bad-day version now.
Hyɛ no nsow bere a wo nna hwere wɔn nhanoa. Nnɔnhwerew no di afra. Wudi aduane wɔ bere a ɛnyɛ deɛ anaa wo werɛ firi sɛ wubedi. Woda akyiri dodo, woda bɔne, wosɔre na woaka akyi dada. Biribiara a ɛyɛ hu nsii, nanso wote nka sɛ ɛyɛ wo bɔne sene sɛdeɛ wo nkwa mu nokwasɛm betumi akyerɛ. Saa atenka a aba fam, a ɛyɛ tetɛw, a ɛte sɛ nsuo ase no, taa nyɛ ade baako bi a ayɛ bɔne ho asɛm. Ɛyɛ dan-ho-pampim a ɛrebubu ho asɛm.
Yɛtaa susu dwumadie a ɛyɛ daa sɛ asetena fa a ɛyɛ ɔtɔn, ade a anka wobɛtra sɛ wubetumi a. Nanso dwumadie a ɛyɛ daa no yɛ gyinaeɛ a woasi dada sɛnea wonsi bio. Sɔre saa bere yi. Kɔfeɛ, na afei nantewɔ. Awia aduane bɛyɛ owigyinaeɛ. Brɛ wo ho ase ansa na wakɔ da. Emu biara yɛ ade baako a wo tirim a abrɛ no nhia sɛ ɛhwehwɛ mu firi ase. Na sɛ emu pii yera bere koro a, ɔhaw ketewaa a edi akyi no yɛ ahohiahia kɔmmm titiriw.
Wo nipadua kura bere, sɛ wokura anaa wonkura.
Ntease ankasa bi wɔ hɔ a enti nhyehyɛeɛ boa, na efi dɔn a ɛwɔ wo mu no so. Wo nipadua nantew nnɔnhwerew bɛyɛ 24 mu adwaadwane, circadian rhythm no, a ɛhwɛ bere a wobɛnnyae, bere a ɛkɔm bɛde wo, bere a wo ahohuru bɛkɔ fam, bere a nna bɛba. Saa dɔn no nsiesie ne ho wɔ kwa mu. Ɛfa ne kwankyerɛ firi sɛnkyerɛnneɛ a ɛyɛ daa a wode ma no: hann anɔpa, aduane wɔ bere koro mu, akɔneaba awia, esum anadwo. Ma saa sɛnkyerɛnneɛ no ntim a, dɔn no kura bere yie. Fwifwi mu a, ɛkyinkyim.
Eyi nyɛ adwene a ɛyɛ mmerɛw, a ɛma obi ho tɔ no kɛkɛ. Ɛda adi wɔ data mu. Wɔ nhwehwɛmu akɛse no bi a ɛte saa mu no, nhwehwɛmufoɔ hwɛɛ mpanin bɛboro 91,000 ahomegyeɛ ne akɔneaba su denam aboahwɛdeɛ a wɔde hyɛ basa so, na afei wɔhwɛɛ wɔn adwene apɔmuden. Nnipa a wɔn daa adwaadwane asɛe kɛse, a wɔyɛ adwuma anadwo kɛse, na ɛyɛ wɔn akodaa awia, a nhanoa a ɛda mmienu no ntam adi afra no, na wɔn baabi wɔ awerɛhow kɛse anaa bipolar yare abakɔsɛm kɛse. Wɔn nso taa kaa apɔmuden a ɛba fam, ankonam kɛse, ne atenka a ɛnte yie kɛse ho asɛm. Nhwehwɛmu no ntumi nkyerɛ sɛ ɔhaw no na ɛde atenka a aba fam no baeɛ, na abusuabɔ no ampam koraa kɔ afanu nyinaa. Nanso abusuabɔ no yɛ den, na ɛkyerɛ biribi a ɛsɛ sɛ wobu no aniberesɛm: nipadua a ennim bere a ɛkyerɛ no taa te nka bɔne.
Enti sɛ nna sɛe na aduane bubu na nna no di afra a, ɛnyɛ sɛ wonni nhyehyɛeɛ kɛkɛ. Wode sɛnkyerɛnneɛ a ɛyɛ basaa rekɔ wo mu dɔn no, na w'atenka da wo dɔn no ase.
Deɛ nhyehyɛeɛ yɛ ma adwene a ɛredi nko
Dwumadie a ɛyɛ daa boa ɔkwan a ɛtɔ so mmienu so a ɛmfa abɔdeɛ ho koraa na ɛfa sɛdeɛ ɛyɛ den sɛ wobɛpaw yie bere a woabrɛ no nyinaa ho.
Sɛ ɔhaw anaa awerɛhow akyere wo a, gyinaeɛsie bɛyɛ den. Nea ɛsua koraa, nea wubedi, sɛ wubedware anaa wonni, nea wobɛyɛ akyiri, betumi ate sɛ ɛboro so, na sɛ ɛkyɛ a wonsi gyinaeɛ a, ɛyɛ den kɛse. Dwumadie a ɛyɛ daa yi saa gyinaeɛ no firi pon no so. Wo ne wo ho nnye akyinnye fa anɔpa nantewɔ no ho. Wonantew kɛkɛ, efisɛ ɛno na ɛba kɔfeɛ akyi. Ɛno te sɛ ɛnyɛ hwee. Wɔ da bɔne mu no, ɛyɛ nsonsonoeɛ a ɛda wo a wobɛkɔ abɔntene ne nea worenkɔ ntam.
Tumi nso wɔ hɔ. Awerɛhow titiriw taa ka kyerɛ wo brɛoo sɛ ɛsɛ sɛ wotwɛn kɔsi sɛ wobɛpɛ ansa na woayɛ biribi. Ɔhaw no ne sɛ atenka no ntaa mma kane. Eyi ne nimdeɛ a ɛhyɛ awerɛhow ho ayaresa a wɔasɔ ahwɛ yie a wɔfrɛ no suban kanyan (behavioral activation) ase, a ɛdane nhyehyɛeɛ a ɛyɛ daa no. Sɛ anka wobɛtwɛn na wo ho atɔ wo na woayɛ ade no, woyɛ ade kane, wɔ akwan nketewa a woahyɛ da so, na woma "wo ho tɔ wo" no to wo. Ayaresafoɔ frɛ no "firi akyi rekɔ mu adwuma." Dwumadie a ɛyɛ daa a ɛyɛ brɛoo yɛ suban kanyan a wobetumi de ayɛ wo nko ara: nneɛma a wubetumi ayɛ a wɔakyerɛw tiawa, a wɔahyehyɛ, a wɔayɛ sɛ atenka aba anaa amma.
Sɛdeɛ wobɛkyekye dwumadie a ɛyɛ daa a ɛbɛtumi atra da bɔne ase
Afotuo a ɛyɛ daa wɔ ha ne sɛ siesie anɔpa dwumadie kɛse, anammɔn du, ansa na owia bɛpue, na wɔayɛ no nyinaa yie. Tra ɛno. Dwumadie a emu yɛ den yɛ dwumadie a wobegyaw no dapɛn a ɛyɛ den a ɛto so kane no, na afei woate nka sɛ woadi fɔ sɛ woagyaw. Mmom kyekye biribi a esua na ɛyɛ den.
Fi sokyɛre baako so
Yi gyina baako a ɛtim na bɔ ho ban. Bere a wosɔre a ɛyɛ daa no ne deɛ ɛyɛ den sene biara, efisɛ ɛsi wo dɔn nyinaa ma da no na ɛma wo nna a ɛda anadwo no tim. Sɔre bɛyɛ bere koro no ara, dapɛn awieeɛ mpo, anadwo a ɛyɛ den akyi mpo. Biribiara foforɔ tumi woso. Eyi deɛ ɛnsɛ sɛ ɛwoso. Sokyɛre baako a wode wo ho to so yɛ adwuma kɛse sene suban anum a ɛwosow.
Fa nhyiam to da no anim ne n'akyi
Ma anɔpa ne anwummerɛ no su kakra. Anɔpa no, sɛnkyerɛnneɛ a mfasoɔ wɔ so a wubetumi de ama wo nipadua ne hann, enti firi adi anaa kɔgyina mfɛnsere a hann wɔ mu ho ntɛm sɛ wubetumi a. Anadwo no, dum nkanea na twe wo ho firi screen ho ansa na woakɔ da sɛnea dɔn no behu sɛ da no reba awieeɛ. Wonhia amanneɛyɛ. Wohia ahyɛaseɛ ne awieeɛ a da no behu.
Fa asetena ankasa to nhyehyɛeɛ no so, na ɛnyɛ nnwuma nko ara
Dwumadie a ɛyɛ daa a wɔde asɛdeɛ nko ara ayɛ no bɛyɛ ade foforo a wobesuro. Dwumadie a ɛma atenka kɔ soro kɛse no ne deɛ ɛde anigyeɛ bi ba, nea ɛma obi te nka sɛ wadi nkonim bi, anaa nea ɛma obi ne nnipa afoforo hyia bi. Ɔmanfo apɔmuden ho akwankyerɛ a wɔakyekyere wɔ apɔmuden ho nhwehwɛmu so no kɔ baabi koro no ara daa: ne obi ka abom, kekam wo nipadua, sua anaa yɛ biribi, yɛ ayamyɛ ketewaa bi, fa w'adwene to baabi a wowɔ ankasa so. Fa emu baako anaa mmienu hyɛ wo dapɛn mu hyɛ da. Nantewɔ a wo ne adamfo bi yɛ kan sɛ emu mmiɛnsa bere koro.
Yɛ da bɔne yɛeɛ no seesei ara
Siesie wo dwumadie sɛnea ɛbɛkɔntɔn na ɛrenbubu. Sɛ wo ho tɔ wo a, si gyinaeɛ sɛ deɛ wɔatew so ayɛ ketewa no te sɛ dɛn ma nna a wo ho ntɔ wo. Ebia dwumadie no nyinaa yɛ nantewɔ, anɔpa aduane, adwuma, frɛ obi, ne ahomegyeɛ ankasa. Da bɔne yɛeɛ no betumi ayɛ: sɔre wo bere a ɛyɛ daa no, nom nsuo kakra, fi adi simma anum. Ɛno ne ne nyinaa. Dwumadie a ɛkɔntɔn da so bɛwɔ hɔ dapɛn a ɛreba. Nea ɛyɛ pɛ deɛ ntaa nni hɔ.
Bere a nna no nnyae kura wɔn ho
Beae bi wɔ hɔ a dwumadie a ɛyɛ brɛoo na ɛyɛ nyansafo sen biara mpo nnɔɔso, na ɛho hia sɛ wɔbɔ ne din a aniwu nni mu. Sɛ wuntumi nsɔre mfiri mpa so anɔpa dodow no ara ɛmfa nea woyɛ ho, sɛ nna asɛe adapɛn pii, sɛ atenka a aba fam no redɔ anaa woagyae nneɛma a kan na wode w'ani sii so ho dwene a, ɛno nyɛ ahooden ho haw a wobɛtumi de nhyehyɛeɛ afiri mu. Ɛno yɛ sɛnkyerɛnneɛ a ɛkyerɛ sɛ fa obi a wɔatete no sɛ ɔmmoa ba mu. Dɔkota anaa ɔyaresafoɔ betumi ahwɛ nea ɛhyɛ ase na wama ayaresa ankasa, na suban kanyan ankasa yɛ adwuma yie wɔ ɔyaresafoɔ akwankyerɛ ase bere a ɛyɛ den.
Sɛ wobɛhwehwɛ mmoa nyɛ sɛ woagye atom sɛ dwumadie no adi nkogu. Ɛtɔ da bi a, nhyehyɛeɛ a ɛtim ne deɛ ɛde wo kɔ baabi a wobisa mmoa pii, na ɛno ne dwumadie a ɛreyɛ ne dwuma. Kura sokyɛre no mu. Kyekye no ketewa. Na bere a nhyehyɛeɛ no nko ntumi nkura duru no a, ma obi mmoa wo nsoa.
Mmeae a nsɛm no firi
- UCLA Health, How a daily routine can boost your mental health
- The Lancet Psychiatry (via PubMed), Association of disrupted circadian rhythmicity with mood disorders, subjective wellbeing, and cognitive function: a cross-sectional study of 91,105 participants from the UK Biobank
- Psychology Tools, How To Use Behavioral Activation (BA) To Overcome Depression
- NHS, 5 steps to mental wellbeing