Sɛ woahyɛ ahohia mu anaa woredwene sɛ wobɛpira wo ho a, ɛnyɛ wo nko ara. Wɔ US no, frɛ anaa mena 988 (Suicide & Crisis Lifeline, 24/7), mena HOME kɔ 741741 (Crisis Text Line), anaa frɛ 911 wɔ amanehunu bere mu.
Afotusɛm ntiantia
- Pick one small thing to finish today.
- Remember what got you through last time.
- Text one person the true size of it.
Anidasoɔ nya din bɔne bere a wowɔ biribi a ɛyɛ den mfimfini. Ɛbɛtumi ate sɛ asɛm a wɔakyerɛw ato ɔfasu so. Te sɛ obi a ɔreka kyerɛ wo sɛ gye w'ani bere a fam da so rewosow wɔ wo ase. Sɛ wonyaa berɛ a ɛyɛ den, tenten bi, deɛ wonyan a wadi mmrɛ dedaw no, asɛm no betumi aba sɛ ade baako bio a woredi mu nkogu.
Enti ma yɛnto adamfo krataa so anidasoɔ no nto fam. Anidasoɔ ankasa nyɛ adwene tebea, na ɛnyɛ sɛ wode boa wo ho sɛ nneɛma yɛ yie. Ɛyɛ dinn na ɛho wɔ mfasoɔ sen saa. Ɛyɛ wo fa a ɛda so betumi ahunu anammɔn baako a ɛdi soɔ, na ɛda so gye di sɛ ebia wubetumi atu.
Ɛsɛ sɛ wɔka eyi pefee, efisɛ anidasoɔ, ɔkwan a wɔayɛ ho nhwehwɛmu ankasa no, bɛn nimdeɛ sen nkate. Na wobetumi asan akyekye nimdeɛ, ɛmfiri kakraa koraa mu.
Deɛ anidasoɔ yɛ ankasa
Adwene mu apɔmuden ho ɔbenfoɔ Charles Snyder de mfeɛ pii susuwii anidasoɔ, na ne nkyerɛaseɛ ho wɔ mfasoɔ pɛɛpɛɛpɛ efisɛ ɛnyɛ ɔdɔ asɛm koraa. Ohunuiɛ sɛ anidasoɔ wɔ afaafa mmienu a ɛyɛ adwuma.
Deɛ edi kan ne sɛ wubetumi ahunu ɔkwan. Kwan bi, sɛnea ɛyɛ den biara no, ɛfiri baabi a wowɔ kosi biribi a ɛye kakra. Deɛ ɛto so mmienu ne sɛ wugye di sɛ wowɔ mu deɛ ɛbɛma wofi ase afa saa ɔkwan no so. Nhwehwɛmufoɔ frɛ saa afaafa mmienu no akwan ne tumi. Wubetumi adwene ho mmerɛw sɛ "ɔkwan bi wɔ hɔ" ne "metumi ayɛ ho biribi."
Hwɛ deɛ ayera wɔ mu. Biribiara nni hɔ a ɛfa nkate a ɛyɛ dɛ ho, anaa awerɛhyɛmu sɛ ɛbɛyɛ yie, anaa wo dada ahotoso a wonya bio. Anidasoɔ wɔ saa kwan yi so betumi atena awerɛhoɔ ne ehu ne ɔbrɛ nkyɛn pɛɛ. Ɛnsɛ sɛ wote anidasoɔ nka ansa na wode anidasoɔ ayɛ adeɛ. Ɛsɛ sɛ wohwehwɛ ɔkwan baako pɛ na wotu anammɔn baako.
Eyi ho hia esiane deɛ anidasoɔ yɛ no ho. Nhwehwɛmu a wɔayɛ ho mpemtoɔ a ɛfa nnipa a wɔrekɔ adwene mu apɔmuden ayaresa kɔ asɛmasɛm ho no hunuiɛ sɛ anidasoɔ taa kɔɔ soro wɔ ayaresa no mu, na sɛ anidasoɔ kɔɔ soro no boaa ma wɔhunuiɛ deɛ enti a nnipa ho tɔɔ wɔn. Nhwehwɛmufoɔ no kaa anidasoɔ ho asɛm sɛ ahoɔden a ɛtim a ɛko tia asɛmasɛm ne ɔhaw. Adwuma foforɔ akyekyere anidasoɔ a ɛkɔ soro ho aka ɔbasamtu a ɛsua ho. Anidasoɔ nyɛ ahyehyɛdeɛ a ɛda ayaresa atifi. Ɛte sɛ enginiii no fa.
Deɛ enti a abawpa kɔkɔ biribiara so
Ɛboa sɛ wote deɛ ɔhaw yɛ wo adwene ho ase, efisɛ afei ɛgyae sɛ ɛte sɛ suban mu mfomsoɔ.
Bere a wowɔ ɔhaw a emu yɛ duru a ɛkɔ so ase a, w'ani so taa bu kɔ mu. Daakye no tew. Wɔkenkan tete no sɛ adansedie a ɛkyerɛ sɛ nneɛma nyɛ yie da. Mprempren no hyɛ deɛ ɛyɛ bɔne seesei ara nyinaa ma. Eyi yɛ w'amene a ɔreyɛ biribi a ɔsusuw sɛ ɛbɔ ho ban, ɔrehwehwɛ asiane, ɔrebɔ ne ho ahyɛ ma ɔpempem. Ɔhaw no ne sɛ adwene a ɛahyɛ ne ho ama ɔpempem no ntumi nhunu akwan. Ɛbarima koraa hu ɔkyena.
Enti sɛ ɔkwan a ɛkɔ w'anim te sɛ ɛasiw koraa a, ɛno nyɛ adansedie daa sɛ ɔkwan a ɛkɔ w'anim nni hɔ. Ɛtɔ da bi a ɛyɛ sɛnkyerɛnneɛ a ɛkyerɛ sɛnea woabrɛ ase. Ɔsiw no yɛ nokware ma wo, na ɛyɛ ahwehwɛ no fa nso. Saa nsonsonoeɛ no rensiesie biribiara n'ankasa, nanso ɛbɛtumi ama "eyi bɛyɛ saa daa" no nsɔ ano mu agow. Ɛkame ayɛ sɛ biribiara ntena hɔ saa daa.
Akwan nketewa a wode bɛsan akɔ ho
Obiara nka anidasoɔ nkyerɛ ne ho denam sɛ ɔbɛsi gyinae sɛ ɔbɛyɛ obi a ne ho yɛ ahomakɔ. Ɛsan ba nketenkete, denam nneyɛɛ nketewa so, mpɛn pii ansa na nkate no bɛduru. Nneɛma a ankasa ɛboa ni, a wɔayi afiri deɛ ayaresafoɔ tu fo ankasa mu.
Brɛ botae no ase kosi sɛ wubetumi ayɛ
Bere a biribiara te sɛ ɛboro so a, nsiesie no nyɛ adwene a ɛye. Ɛyɛ botae ketewaa. Paw ade baako a wubetumi awie ɛnnɛ. Ɛnyɛ wo tebea no nyinaa. Email baako. Nantew baako a wode kɔ ntwea so. Ntoma horoeɛ baako. APA ankasa akwankyerɛ a ɛfa ɔbasamtu ho no ka no mmerɛw: kyekyɛ ɔhaw mu nketenkete a wubetumi adi ho dwuma na yɛ biribi, sɛnea ɛyɛ ketewa biara, a ɛtwe wo kɔ baabi a wopɛ sɛ wokɔ. Ade ketewaa baako a wowie no san kyekye anidasoɔ fa a ɛyɛ "metumi ayɛ biribi" no, a ɛtaa yɛ fa a ɛkan kɔ.
San hwɛ deɛ woatumi atwam dada no
Ɛwɔ kwan pa sɛ eyi nyɛ ade a ɛyɛ den a edi kan a woatena mu. Mayo Clinic kyerɛ sɛ wohwɛ sɛnea woadi nneɛma so dada no, botae mu. Dɛn na ɛboaa wo ma wotwaa mu mprɛn a etwa toɔ no? Hena na ɔbaeɛ? Dɛn na woyɛeɛ a ɛboaa, sɛnea ɛyɛ kakraa koraa? Wonretew deɛ ɛresi seesei no so. Woreboaboa adansedie ano sɛ wowɔ abakɔsɛm pa, na sɛ wo fa a ohuu ɔkwan bi kan no da so wɔ hɔ.
Frɛ obi baako
Adantam ma abawpa yɛ den. Nkitahodie yɛ nneɛma a ɛkɔ so daa wɔ ɔbasamtu ho nhwehwɛmu nyinaa mu baako. Wonhia network kɛse anaa nsɛm a ɛyɛ pɛ. Wuhia obi baako a obetumi atena wo nkyɛn a ɔnyɛ sɛ ɔbɛsiesie wo. Kyerɛw adamfo no. Frɛ wo nua. Ka kyerɛ onipa baako emu kɛse ankasa. Sɛ wɔkae wo sɛ wo nko ara nni eyi mu no, ɛn'ankasa, yɛ ɔkwan.
Hwɛ deɛ ɛda so ye, sɛ ɛyɛ ketewa mpo
Eyi nyɛ aseda a wɔhyɛ. Ɛyɛ deɛ ɛbu so. Bere a adwene rehwehwɛ biribiara a ɛyɛ bɔne a, ɛho wɔ mfasoɔ sɛ wobɔ nneɛma kakra a ɛnte saa din botae mu. Kɔfe a ɛye. Ɔkraman a n'ani gye sɛ wahu wo. Simma du wɔ abɔnten baabi a hann bɔ biribi so. Eyinom ntwa nneɛma a ɛyɛ den no mu. Ɛsiw kwan sɛ nneɛma a ɛyɛ den no nyɛ nneɛma a wuhu nko ara.
Yɛ biribi a ɛwɔ ntease ma wo
Ɔbasamtu ho nhwehwɛmufoɔ kɔ so san kɔ ntease ho, nkate sɛ wo nna kyerɛ biribi. Mpɛn pii ɛno fi sɛ wode wo ho yɛ obi foforɔ mfasoɔ. Wo yɔnko a ɔbɛn boa, wo ba a wo ho ba ho, adwuma baako a ɛho hia wo a woyɛ. Botae wɔ ɔkwan a ɛfa so twe wo kɔ w'anim bere a ahokari ntumi.
Bere a ayɛ sɛ anidasoɔ ayera ankasa
Nsonsonoeɛ wɔ dapɛn a ɛyɛ den ne esum a ɛrennyera ntam. Sɛ emu duru no atena hɔ adapɛn, sɛ woagyae sɛ wubetumi asusuw sɛnea nneɛma bɛyɛ yie kwan biara, sɛ woreyɛ nneɛma kɛkɛ na kɔla no nyinaa asɔn afiri biribiara mu a, ɛno nyɛ ahosohyɛ ho ɔhaw na ɛnyɛ wo dea sɛ wode wo nsa bɛmia akura mu wo nko ara.
Ɛno ne berɛ a wode mmoa bɛba, sɛnea anka wobɛyɛ ama yaw foforɔ biara a ɛnsa. Dɔkota anaa ayaresani betumi ahunu nsonsonoeɛ a ɛda berɛ a ɛyɛ den ne ɔbasamtu ntam, na ayaresa ankasa a ɛyɛ adwuma wɔ hɔ ma deɛ ɛto so mmienu no. Sɛ wode wo nsa bɔ mmoa ho a, ɛnyɛ sɛ woagyae anidasoɔ mu. Ɛyɛ nneɛma a anidasoɔ wɔ mu kɛse a onipa betumi ayɛ no mu baako, efisɛ ɛyɛ adeyɛ a ɛka sɛ wo fa bi da so gye di sɛ nneɛma betumi asesa. Saa fa no di nokware.
Na sɛ ɛkɔ akyiri sen emu duru, sɛ wuhu wo ho sɛ woredwen sɛ wompɛ sɛ wowɔ ha a, mesrɛ wo fa no sɛ amanehunu a ɛyɛ no na ne obi kasa ɛnnɛ, crisis line, dɔkota, obiara. Ɛnsɛ sɛ wunim ampa sɛ wopɛ mmoa ansa na ɛfata wo.
Anidasoɔ ntaa nsan mma prɛko pɛ, te sɛ kanea a wɔsɔ. Ɛsan ba sɛnea anɔpa yɛ, brɛoo, bere a woreyɛ biribi foforɔ, kosi sɛ wopagyaw w'ani na wuhu sɛ wubetumi ahunu kakra a ɛkɔ akyiri sen sɛnea na wuhu. Wotu anammɔn ketewaa a ɛdi soɔ no berɛ no mu. Ohunu no di akyi ba.
Nsɛm a ɛfiri
- American Psychological Association, Building your resilience
- Mayo Clinic, Resilience: Build skills to endure hardship
- Gallagher MW, et al., Examining Hope as a Transdiagnostic Mechanism of Change Across Anxiety Disorders and CBT Treatment Protocols (Behavior Therapy)