Afotusɛm ntiantia
- Write the worst case, then the likeliest one.
- Say out loud, I am catastrophizing.
- Name one step you'd take if it happened.
Wo panyin de mmuae a ɛyɔ nsɛm mmienu pɛ brɛ wo: "Momma yɛnkasa." Bere a woakenkan no mprɛnu no, woadi kan ayɔ mfonini a ɛfa nhyiamu a wuhwere wʼadwuma wɔ mu, asram a wonnya sika, nkɔmɔkɔ a woka kyerɛ nnipa a wɔdane wo ho. Emu biara nsii. Emu pii rensi da. Nanso wo yam afɔm dada, te sɔ nea asi.
Ɛno ne asɔesɔeyɔ. Wʼadwene fa tebea a ɛyɔ nokware nanso ɛho nni awerɛhyem na ɛtu mmirika kɔ awieeɔ a ɛyɔ hu sen biara so, na afei ɛfa saa awieeɔ no sɔ ɛno ne nea ɛbɛba ampa. Amerika Adwene ho Nyansahu Fekuw (American Psychological Association) ka ahopopo ankasa ho asɔm sɔ ɛyɔ tebea a wɔhwɛ kwan "asiane, ɔsɔeɔ, anaa mmɔbɔ a ɛrebɛn," na asɔesɔeyɔ yɔ saa ɔhwɛkwan a ɛrekɔ so denneennen no.
Ɛkame ayɔ obiara yɔ saa ɛtɔ da. Ɛtaa sɔre bere a woabrɛ, wʼadwene mu yɔ wo den, anaa worehyia biribi a wuntumi nni ne so. Botae no ha nyɔ sɔ wobɛyɔ onipa a ɔnnya dadwen-adwene da. Ɛyɔ sɔ wubesi tebea-hu-sen-biara asɔm baako a ɛredi agorɔ no nyinaa ano.
Nea ɛrekɔ so ankasa
Ɛboa sɔ wubehu sɔ wʼamoa nsɔe. Ɛreyɔ adwuma dada bi a ɛmfata nnɔnnɔ abrabɔ.
Cleveland Clinic frɛ asɔesɔeyɔ nkwagye su. Wɔ yɛn nananom hɔ no, nea ɛyɔ hu sen biara susuw (sɔre a ɛwɔ sare no mu yɔ aboa a ɔkɔ ahaw, ɛnyɔ mframa) yɔ ahobamɔ a ne bo nyɔ den. Sɔ wode anibere yɔ ade a ɛboro so ka ne mmirika a ɛkɔ kwa. Sɔ woanyɔ ade biara a ne ka ne sɔ wɔbɛwe wo. Enti amoa a ɛkɔ tebea-hu-sen-biara nsusuwii so no taa nya nkwa na ɛde su no kɔɔ so. Ɔhaw no ne sɔ "momma yɛnkasa" nkrasɔm nyɔ aboa a ɔkɔ ahaw, na wo nipadua nkwantia ntumi nhu nsonsonoe no bere nyinaa.
Nhwehwɛmufoɔ a wɔsua asɔesɔeyɔ no taa pae mu mu afɔ mmiɛnsa, na ebia wubehu ne nyinaa mmiɛnsa wɔ wo ho:
- Asiane no kɛseyɔ: sɔnea asiane no bɔne no ma ɛyɔ kɛse. Mfomso dane ɔsɔeɔ.
- Adwene-nnɔ: sɔ wotwa adwene-bɔne koro no ho hyia, a wuntumi nto no fam.
- Ahodɔ-nni: nka a ɛyɔ duru a ɛkyerɛ sɔ wuntumi nyɔ hwee sɔ nea ɛyɔ hu sen biara no ba ampa a wode bɛsɔ ano.
Ɛno a etwa to no ho hia sen sɔnea nnipa hu. Asɔesɔeyɔ nyɔ sɔ wode susu nneɛma bɔne dodo nko ara. Ɛyɔ sɔ wo nso wɔ susuw wo ase. Asɔm no taa gyae wo su a ɔsɔ ano, bisa mmoa, sakra ne ho, na ɔfa mu kɔ no akyi. Na woadi nneɛma a ɛyɔ den so dada, mpo bere a na wuntumi nhu sɔnea ɛbɛyɔ saa bere no mu.
Eyinom nyinaa nyɔ akyiri-nnyigyei a ɛnyɔ hwee. Nhwehwɛmu kɛse bi a ɛfa asɔesɔeyɔ ho huu sɔ ɛne ahopopo ne awerɛhɔ nam pɛɛ, na ɛhɔ kyerɛ tebea a ɛnyɔ yiye wɔ nnipa a wɔwɔ yaw a ɛtena hɔ mu. Ɛno nso ne ɔfa a ɛyɔ anigye: ɛyɔ su a wɔasua no yiye efisɔ wɔbetumi asakra.
Ɔkwan a wode bɛkyere no saa bere no mu
Bere a tebea-hu-sen-biara asɔm no kura wo no, ɛho nhia sɔ wode nsusuwii pa gye no di. Anigye a wɔhyɔ no so taa ntra hɔ, efisɔ wo fam bi nim sɔ awieeɔ bɔne no betumi aba ampa. Adeyɔ a ɛyɔ pintinn kɛse ne sɔ wobɛtrɛw mfonini no mu kosi sɔ ɔsɔeɔ no bɔyɔ kwan baako pɛ wɔ akwan pii mu, na ɛnyɔ baako pɛ a ɛwɔ dan no mu.
Nea wubetumi adi so wɔ simma baako mu ni.
- Bɔ no din. Ka, pefee, "Mereyɔ asɔesɔeyɔ seesei." Sɔ wode din to adwene no so a, ɛyɔ kwan kakra to wo ne emu. Wo ne onipa a ɔrehu adwene no, ɛnyɔ adwene no ankasa.
- Kyerɛw tebea-hu-sen-biara no. Yi su a ɛyɔ hu no fi wʼadwene mu kɔ krataa anaa telefon nɔtee so, wɔ kasamu baako mu. Wɔ krataa no so no, ɛtaa nyɔ nokware sɔ nea na ɛte wɔ sum mu no.
- Afei kyerɛw tebea pa sen biara no. Ɛnyɔ sɔ ɛno nso betumi aba, na mmom sɔ wobɛtrɛw kwan no mu. Sɔ tebea bɔne no yɔ baabi a sare no twa to a, eyi kyerɛ baabi foforo a etwa to.
- Afei kyerɛw tebea a ɛbɛba ampa. Ɛha na ahomegyeɔ ankasa wɔ. Nokwasɔm, dɔn na ɛtaa si wɔ tebea a ɛte sɔ eyi mu? "Momma yɛnkasa" taa fa nhyehyɛeɔ, asɔmmisa, anaa dwumadie ho sen wʼadwuma ho.
- Bisa ahodɔ-nni asɔmmisa no. "Sɔ ade bɔne no baa ampa a, dɔn na anka mɛyɔ a ɛbedi hɔ?" Ɛho nhia sɔ wubesiesie ne nyinaa. Sɔ wobɔ anammɔn baako mpo din (frɔ adamfo, siesie wʼadwuma ho krataa, bisa asɔmmisa) a, ɛkae wo sɔ wonyɔ ahodɔ-nni wɔ tebea-hu-sen-biara no mu.
Eyi yɔ adwene nneyɔe ho ayaresa (cognitive behavioral therapy) titiriw su bi a wɔasakra kakra a ayaresafoɔ ɛtɔ da frɛ no asɔesɔeyɔ-yi. Wonni atɔrɔ nkyerɛ wo ho. Woresɔ tebea-hu-sen-biara nkɔmhyɔ no hwɛ wɔ adansedie ne wʼankasa wo kwan a woafa so ho, sɔnea anka wobɛsɔ asɔm biara hwɛ ansa na woagye adi.
Bere a fa no nnyae
Ɛkwan a wɔakyerɛ wɔ soro no yɔ adwuma yiye ma dadwen pɔtee bi a wubetumi akyere. Ɛtɔ da a, asɔesɔeyɔ ba sɔ kusukuukuu, ehu kɛkɛ a ade pɔtee biara nni mu, na akyerɛw adesua no te sɔ nea woreyɔ wisie. Bere a saa ba no, wo nipadua taa hia ɔhwɛ ansa na wo nsusuwii no bɔ ho.
Nneɛma kakra a ɛboa sɔ ɛtwa twirebɔɔ no mu:
- Ma wo home nkɔ brɔɔ. Home tenten a wuyi brɔɔ no ka kyerɛ wo nipadua nkwantia sɔ amerika no asa, na nipadua a ɛyɔ komm ma adwene yɔ pefee. Nsusuwii no nyɔ nokware bɔɔ no kɔ fɔm.
- Fa dadwen no kɔ bere a wɔahyɔ so. Sɔ ehu koro no kɔ so pɔ wɔ wo so a, sɔ hwɛ na ka kyerɛ wo ho sɔ wobedwen ho wɔ bere pɔtee bi akyi ("Mɛdwen eyi ho anwummɔ dɔn nsia"). Adwene taa gyae mu kura no bere a ɔgye di sɔ wɔremmu ɔhaw no ani ngu so.
- San kɔ wʼahodɔkɔɔ mu. Bɔ nneɛma kakra a wubetumi ahu, ate, na woate nka seesei din. Asɔesɔeyɔ te wɔ daakye a wɔasusuw mu. Wʼahodɔkɔɔ tumi ka nea ɛwɔ mprempren nkutoo ho asɔm, baabi a ɔsɔeɔ no nsi.
- Yɔ ade ketewa a edi hɔ. Adeyɔ ne ahodɔ-nni tamfo turɔdɔɔ. Ɛho nhia sɔ wubesiesie tebea no nyinaa. Soma email baako, bisa asɔmmisa baako, bɔ anammɔn baako, na asɔm a ɛse "hwee nni hɔ a metumi ayɔ" no fi ase tetew.
NHS, wɔ ne wɔ-pɔn-wɔ-ho akwankyerɛ mu, kyerɛ su a ɛda ase no mu tea: gyina akyiri, hwɛ adansedie a ɛwɔ adwene no ho, na susu akwan foforɔ a wode bɛhu tebea no ho. Ɛno ne adeyɔ no, sɔ woyɔ wɔ krataa so anaa wɔ wʼadwene mu wɔ nantew so a.
Abusuabɔ a ɛyɔ brɔɔ a wo ne wo tebea-hu-sen-biara wɔ
Nsakraeɔ a ɛyɔ komm bi wɔ adeyɔ no nyinaa ase, na ɛtaa ho hia kɛse wɔ bere kakra mu. Wubetumi asua sɔ wobɛkura ahopopo adwene a wonnye no nsɔm biara di. Adwene a ɛse "eyi bɛyɔ ɔsɔeɔ" no yɔ adwene, ɛnyɔ nkɔmhyɔ. Ɛbetumi ayɔ den, aba mpɛn pii, na ayɔ mfomso koraa prɔkɔ. Wɔama wo kwan sɔ wubehu no, ada wʼamoa a ɛbɔ wo ho ban dodo no ase sɔ ɔbɔɔ mmɔden, na woapo sɔ wobedi nʼakyi atɔ abɔɔ mu.
Eyi yɔ mmerɛw bere a woyɔ no daa, sɔnea nneɛma dodow no ara yɔ. Bere biara a wokyere tebea-hu-sen-biara asɔm na wotrɛw mfonini no mu no, woresua wʼamoa sɔ amerika no nkyerɛ nea na ɛkyerɛ kane no.
Bere a ɛsɔ sɔ wobehwehwɛ mmoa pii
Asɔesɔeyɔ taa ba, na ɛno nko ara nyɔ biribiara ho ahyɔdɔɔ. Nanso sɔ tebea-hu-sen-biara nsusuwii no kɔ so daa, sɔ ɛrewia wo nna, sɔ ɛsɔw wo kwan fi wʼadwuma anaa nnipa a wodɔ wɔn ho, anaa sɔ ɛne ehupɔ, awerɛhɔ, anaa yaw a ɛtena hɔ kɔ bɔ mu a, ɛno fata sɔ wo ne ɔyaresafo anaa ayaresafo bɔ ho nkɔmɔ. Ɛnyɔ nsɛnkyerɛnne sɔ woadi nkogu wɔ wʼadwene a wode bɛhwɛ so.
Adwene nneyɔe ho ayaresa (cognitive behavioral therapy) yɔ akwan a wɔasua no yiye, na ɛyɔ adwuma yiye sen biara a wɔde sakra saa su yi pɔtee, na ayaresafo pa betumi de asiesie wo nkwa ho sen sɔnea nsɔmkɔkɔɔ biara betumi ayɔ. Sɔ a wobisa saa mmoa no yɔ ade a ɛyɔ den a onipa betumi ayɔ. Na sɔ nsusuwii no dane kɔ awerɛhɔbeɔ anaa wo ho pira so a, yɛ wo adɔyɔ na nntena hɔ wo nko ara. Frɔ amanenya laen anaa ɔdwumadini ɛnnɔ. Nnipa wɔ hɔ a wɔn adwuma nyinaa ne sɔ wɔbɛboa wo afa mu, na wɔama wo kwan sɔ wode wɔn bedi dwuma.
Sources
- Cleveland Clinic, Are You Catastrophizing? Here's How You Can Manage Those Thoughts
- American Psychological Association, Anxiety
- NHS, Self-help CBT techniques
- Simic, Savic & Knezevic, Pain Catastrophizing: How Far Have We Come (Neurology International)