Afotusɛm ntiantia
- Protect one old ritual on purpose.
- Say out loud what you miss.
- Just get through tomorrow, not everything.
Wɔasan nneɔma no afiri adaka mu. Wɔ ahyɔ nkrataa no ase. Wɔ krataa so no, nsesae no awie. Nanso nnawɔtwe pii akyi no, woda so te nka sɔ wonyɔ wo ho wɔ ɔkwan a ɔyɔ nwonwa, woabrɔ wɔ ɔkwan a nna nsiesie, wo bo fu ntɔm wɔ nkurɔfoɔ a wodɔ wɔn so, wupɔ sɔ wosu wɔ dwaadihɔ wɔ dwɔm bi nti. Ebia woreka kyerɔ wo ho sɔ anka ɔsɔ sɔ woahɔ wo ho seesei. Woenhɔ wo ho, na ɔno yɔ deɔ ɔtaa kɔ.
Nsakraeɔ akɔseɔ nnwie bere a asɔm no wie. Asɔm no na ɔyɔ fa a ɛyɔ mmerɔ sɔ wɔsusu. Wɔn ho a wɔbɔma ho no yɔ fa a ɛkɔ brɔoɔ na ɔnna adi, na ɔfa ne dɔn ankasa so.
Yei yɔ nokware mpɔ bere a nsesae no yɔ deɔ na wopɔ. Animuonyamhyɔ a wokoo ho ko. Akwantuo a wopaeɔ. Ayeforɔhyiaɔ, abofra, ɔkɔ a wɔagye ahomeɔ a wɔatwɔn no kyɔ. Yɔ taa susu sɔ nsakraeɔ pa te sɔ deɔ ɔyɔ fɔ na nsakraeɔ bɔne nko ara na ɔyɔ den. Nipadua no nkyɔ no saa.
Adɔn nti na nsakraeɔ pa mpɔ ma woabrɔ
Wɔ 1960 mfeɔ mu no, nhwehwɔmufoɔ baanu bɔ ahohia asetena nsɔm susudua, na wɔsɔ nkurɔfoɔ kuo kɛse bi sɔ wɔnsɔ sɔdeɔ ɔno mu biara wɔsɔ wɔn daa nhyehyɔeɔ no susu. Adeɔ a ɛyɔ nwonwa a wɔsan sii so dua wɔ susudua no 2023 ntɔmtɔmɔ mu no, ne sɔ ahohia no firi nsakraeɔ no ankasa kɛseɔ so, ɔnyɔ sɔ wɔagye nsakraeɔ no atom anaa wɔnnyeeɔ. Awareɔ nya dodoɔ kɔse. Ɔkɔ a wɔagye ahomeɔ nso saa. Nhwehwɔmufoɔ frɔ no asetena mu nsiesie foforɔ, dodoɔ a ɛsɔ sɔ wo daa asetena no sesa ne ho, na asɔm a ɛyɔ anigyeɔ betumi ahia emu pii sɔ deɔ ɛyɔ yaw no.
Saa adwene foforɔ no boa. Sɔ na adwene yera wo wɔ adɔn nti na nsakraeɔ a na wopɔ no gyaa wo basabasa a, mmuaeɔ ni. Wonyɔ obi a ɔnyɔ aseda. Woresan resiesie wo ho. Wo nhyehyɔeɔ, wo dwumadie, gyinaesi nketewa dodoɔ a na ɔkɔɔ wɔ ankasa kan no, ɔno nyinaa, ɔsɔ sɔ wɔsɔ no foforɔ, na nsɔsɔ hia ahoɔden.
Bɔɔ kɔkɔɔ bi nso wɔ hɔ a ɔyɔ komm. Nsakraeɔ taa kyerɔ adehwereɔ, mpɔ bere a ɔyɔ anammɔn a ɔkɔ soro. Adwuma foforɔ no kyerɔ sɔ wobegyaw kuo a na wonim no. Efie kɛseɔ no kyerɔ sɔ ɔfipamfoɔ dada no nni hɔ. Nhyehyɔeɔ no ase no, wo fa bi resu wo nkwa n; baa bi a na ɔwɔ hɔ no, na awerɔhoɔ ne anigyeɔ betumi atena koko koro no ara mu bere koro no ara.
Ma ɔnyɔ berɔ ankasa
Adeɔ baako a mfaso wɔ so kɛse a ɔsɔ sɔ wonim fa wɔn ho a wɔbɔma ho no ho ne sɔ ɔsɔ sɔ ɔfa berɔ kakra. Nkurɔfoɔ dodoɔ no ara fa nsakraeɔ kɛseɔ bi mu wɔ nnawɔtwe ne abosomeɔ mu, ɔnyɔ nna kakra mu. Kusukuukuu no, atenka a ɛyɔ tamaa no, mmɔdɔmɔdɔ a ɔyɔ nwonwa no, ɔno yɔ adeɔyɔ no nneɔma, ɔnyɔ nsɔnkyerɔnneɔ sɔ woredi ho nkogu.
Enti fa boa pa brɔ wɔ wo ho so. Ɔnsɔ sɔ wote nka sɔ wɔwɔ fie seesei. Ɔnsɔ sɔ wowɔ nhyehyɔeɔ, nnamfo kuo, nimdeɔ atenka, anaa w'ahoɔden dada no san ba. Deɔ ɔsɔ sɔ woyɔ ne sɔ wobɛfa nna no mu bere a tebea foforɔ no resɔ ne ho aboaboa ano brɔoɔ wɔ w'ase.
Botae no nyɔ sɔ wote nka sɔ wo ho ye. Ɔyɔ sɔ wobɛgyina pintinn araa sɔ wobɛma berɔ ayɔ n'adwuma.
Nneɔma a ɔboa ankasa bere a fɔm no rewoso
Yeinom mu biara nyɔ nsakraeɔ kɛseɔ ketewa. Ɔma ɔyɔ deɔ wobetumi agyina ano, na ɔkyea akɔneɔwɔ no kɔ sɔ wobɛpue ɔfa foforɔ no a wɔansɔe wo.
- Ma sokɔɔdua baako nyɔ deɔ ɔnnsesa. Bere a biribiara yɔ foforɔ no, bɔ amanneɔ dada baako anaa mmienu ho ban pɔtee. Wo anɔpa kɔfeɔ ɔkwan koro no ara. Kwasiada telefɔn frɔ a wode frɔ onipa koro no ara. Nantew koro no ara. Ahɔma baako pɔ a ɔtim ma wo nhwinyhwini fɔm biribi a ɔbɛsɔ mu bere a wɔresɔ ɔhɔma no nkae no fɔɔ.
- Bɔ deɔ wahwerɔ ankasa din. Mpɔ wɔ nsakraeɔ pa mu, ka no pefee kyerɔ wo ho anaa obi a wode wo ho to no so: "Me kwan dada a na metu kɔ adwuma no afɔ me. Me yɔ obi a na minim biribiara no ho afɔ me. Onipa a na meyɔ wɔ hɔ no ho afɔ me." Adehwereɔ din-bɔ yi nhyɔsoɔ pii a ɔyɔ nwonwa firi mu. Sɔ wobɔyɔ sɔ wote nka aseda nko ara a, ɔma awerɔhoɔ no ka hɔ.
- Tu anammɔn ketewa a edi hɔ, ɔnyɔ atɔɔdedɔ nyinaa. Adɔɔsoɔ firi sɔ wo pɔ sɔ wote nka sɔ woahɔ wo ho prɔko pɔ. Wuntumi. Wobetumi ahu atɔɔdwa no. Wobetumi adi wo ho ho akɔkyerɔ ɔfipamfoɔ baako. Wobetumi afa ɔkyena no mu. Wɔn ho a wɔbɔma ho no, wɔsɔ no firi adeɔyɔ nketewa, daadaa nneɔma dodoɔ mu, ɔnyɔ nsɔsoɔ kɛse baako mu.
- Fɔ ahɔsotim wɔ nkurɔfoɔ hɔ. Cleveland Clinic, bere a wɔretwerɔ fa asɔ den a wɔgyina ano wɔ asetena mu ho no, ka no pefee sɔ asɔ-gyina-ano yɔ adeɔyɔ a ɔkɔ so, ɔnyɔ asɔm a ɛtɔ prɔko, na sɔ wobɔ wo ho akɔ nkurɔfoɔ a wɔboa wo ho no yɔ nneɔma a ɔde wo fa mu no baako. Ɔnsɔ sɔ wokyerɔkyerɔ tebea no nyinaa mu. Nkra. Nantew a wo ne adamfo bɔ. Sɔ wobɛma obi de w'anwummerɔ aduane abrɔ wo. Abusuabɔ wɔ ha nyɔ akɔnnɔdeɔ. Ɔsoa adesoa.
- Bɔ deɔ ɛho hia kan no ho ban. Nna, aduane, asɔ ne ka ɔho, awia hann. Yeinom te sɔ deɔ ɛyɔ mmerɔ dodo sɔ ɔho behia, na ɔno ankasa na ɛwɔ adɔɔ bere a basabasayɔ ba, bere a wo nipadua hia no kɛse koraa. National Institute of Mental Health ka no pefee sɔ ahohia a ɛfiri asetena nsakraeɔ a ɔba mpofirim, sɔ wɔnnhwɔ so kɔsɔ berɔ tenten dodo a, ɔbɔyɔ deɔ ɔtra hɔ daa a ɔsɔe w'akwahosan. Sɔ wobɔbɔ nneɔma a ɛho hia ho ban a, ɔno ne sɔdeɔ wude siw kwan sɔ daa ahohia bɔyɔ den ayɔ biribi a ɔsɔ.
- Twerɔ to baabi. Nkyerɔwde kakra anadwo biara. Deɔ na ɛyɔ den, deɔ wofaa mu, biribiara a na ɛte sɔ fɔm a ɛyɔ den kakra koraa. Nna a ɔyɔ bɔne paa no mu, ɔkɔɔ-nsɔm krataa kyerɔ wo, wɔ wo ankasa nsa nkyerɔwde mu, sɔ ampa nɔ woreko anim, mpɔ bere a ɔnte saa.
Bere a tokuro no kata so brɔoɔ dɔɔ
Nsonsonoeɔ wɔ deɔ wɔbɔma ho no mu duruyɔ a ɛtaa kɔ ne biribi a atɔ ne tɔɔsɔɔ hɔ a ɔmpɔ ntɔ ntam.
Hwɔ yeinom. Awerɔhoɔ no soɔ kɔse sen sɔdeɔ tebea no kyerɔ sɔ ɛsɔ sɔ ɛyɔ, na ɔnkɔkɔɔ wɔ nnawɔtwe a ɔretwa mu no mu. Wuntumi nyɔ adwuma sɔdeɔ ɛhia wo, wɔ adwuma mu, fie, ne nkurɔfoɔ a wɔde wɔn ho to wo so no. Woretwe wo ho afiri obiara ho. Wode wo ho reto nsa anaa nnuru foforɔ so sɔ wobɛfa mu. Anaa adwenemɔ kɔkɔɔ no adane anidasoɔ awuo, te nka sɔ adesoa, adwene sɔ wonni ha bio.
Sɔ yeinom mu biara yɔ nokware a, mesɔ wo, fa no sɔ ɛyɔ adɔn nti a wɔbɔma obi mmoa, ɔnyɔ atɔmmuo a ɔfa w'ahoɔden ho. Ɔdokota anaa ɔadwenemɔ ɔdɔɔfoɔ betumi ahu nsonsonoeɔ a ɛda deɔ wɔbɔma ho a ɛtaa kɔ ne biribi a ɛte sɔ nsakraeɔ-mu yarɔbɔ (adjustment disorder) anaa adwenemɔ kɔkɔɔ yarɔbɔ ntam, na mmoa ma wɔn mmienu nyɔ wɔn ho yie. Sɔ wo ne nimdefoɔ bɔ nkɔmɔ wɔ ɔtwɔ a ɛyɔ den bi mu no yɔ nneɔma a ɛyɔ daa, na nyansa wɔ mu kɛse a onipa betumi ayɔ no baako. Ɔno na nkurɔfoɔ ahoɔden a w'ani gye wɔn ho no nso yɔ no komm.
Na sɔ adwene no adane esum, sɔ wo fa bi rebisa sɔ ebia anka ɔbɛyɔ ma nkurɔfoɔ a wɔwɔ wo nkwa mu no yie sɔ wonni hɔ a, mma wo ne saa ntena ase wɔ wo nko ara. Ka kyerɔ obi nnɔnnɔ, anaa frɔ ɔhaw mu mmoa telefɔn. Wobetumi ada yaw ankasa mu na woda so yɔ obi a ɔfata mmoa. Yeinom mmienu nyinaa yɔ nokware bere koro no ara.
Wo a wode wo ho wɔ saa nsakraeɔ yi fa foforɔ no nni hɔ seesei. Ɔno ne fa a ɛyɔ den no, na, ɔda foforɔ bi so, ɔno ne deɔ anidasoɔ wɔ mu no. Wonhyɔ hɔ. Wowɔ mfimfini. Mfimfini taa te saa.
Nsɔm a wɔnyaeɔ
- PLoS One (via PubMed Central), The social readjustment rating scale: Updated and modernised
- Cleveland Clinic, Stress: Coping With Life's Stressors
- National Institute of Mental Health, I'm So Stressed Out! Fact Sheet