Wo ne nɔma di dwuma da mu nyinaa, na wo nsa akokwaw ho. Wokenkan sikatow krataa no, wohwɛ bo a wɔabɔ no, wuhu mfomso a ɛda krataa a mo nyinaa de di dwuma no mu ansa na obi foforo ahu. Afei anadwo nnɔnkron no, wo nsateaa gyina wo ankasa sikakorabea app no so, na wode wo fon no butuw fam mmom, na ɛyɛ anadwo a ɛto so anan.
Biribiara nsɛe wɔ wo ho. Sɛ wobɛhwɛ sika a ɛwɔ hɔ a, ɛyɛ adeɛ a ɛgye sikan mmienu, nanso nnipa a wɔwɔ nimdeɛ dan no gyinaeɛ a ɛgye nnawɔtwe mmienu, na adeɛ a wɔreguan afiri ho no nyɛ nɔma no. Ɛyɛ deɛ wususu sɛ wobɛte nka wɔ sikan fa akyi a wohu no. Ɛno ma ɛyɛ nipadua asɛm ansa na ayɛ sika asɛm, na ɛno yɛ asɛmpa, ɛfiri sɛ nipadua tie akwankyerɛ ntɛm sen nkate.
Ɛbɛyɛ dɛn na mahwɛ me sika a ɛwɔ bank a me koma rentu?
Sɔre gyina hɔ, gu ahome tenten baako mu a ɛware bɛyɛ mmɔho abien sen deɛ wugyeeɛ no, bue app no, kenkan nɔma no denneennen, na twerɛ to hɔ. Nhyehyɛe no nyinaa gye bɛyɛ sikan aduasa, na ɔkwan a wodi so no ho hia sen sɛnea ɛte.
Sɛ wugyina hɔ a, ɛsesa sɛnea wo nipadua te ne sɛnea wohome ansa na woahu biribiara mpo. Ahome a wugu mu tenten no ne fa a wo nipadua asomdwoe nhyehyɛe no tie ampa. Sɛ wokenkan nɔma no denneennen a, ɛdan firi ehu ho kɔyɛ nokware, ɛfiri sɛ nɔma a wɔaka no wɔ ne nsusuiɛ pɔtee, na ehu deɛ, ɛnni bi da. Sɛ wotwerɛ to hɔ a, ɛkyerɛ sɛ bere a ɛdi so no, worefa asusuw na ɛnyɛ worehu adeɛ foforo, na ɛno yɛ osuahu a ɛsono no koraa wɔ app koro no ara so.
Nneɛma mmienu na wɔamfa anhyɛ nhyehyɛe no mu, na ɛyɛ boa. Wonkenkan sika a wode adi dwuma no ho nkyerɛwee, ɛfiri sɛ sɛ wohwehwɛ nneɛma a wotɔeɛ nyinaa mu a, adeɛ a anka ɛgye sikan aduasa dan dɔnhwerew a wode bu wo ho atɛn komm. Na wonsiesie hwee nso, ɛfiri sɛ nsiesie a wopaw wɔ simma a ɛdi kan wɔ nɔma no akyi no, ahodwiriw na apaw ma wo, ɛnyɛ wo ankasa.
Yɛ no pɛnkoro a, ɛyɛ nyansakwan. Yɛ no da bi a woahyɛ so a, ɛdan adeɛ a wonnwene ho bio.
Adɛn nti na ahome tenten baako a wugu mu ma nɔma no kenkan yɛ mmerɛw?
Ɛfiri sɛ ahome a wugu mu no ne fa a wo nipadua asomdwoe nhyehyɛe no tie, na ɛyɛ adwuma wɔ sikan kakra mu na ɛnyɛ simma pii. Nhwehwɛmufo a wɔwɔ Stanford sɔɔ ahome a esi ahome a wugu mu so dua simma anum da biara hwɛeɛ, de toto adwenem dwoodwoo mu, na wohuu sɛ ahome no maa anigye kɔɔ soro kɛse na ahome dodoɔ a obi gye bere a ɔhome no siane bosome baako mu.
Ɔkwan a ɛyɛɛ adwuma sen biara ne cyclic sighing: gye ahome fa wo hwene mu, san gye kakra bio to so, na afei gu mu brɛoo tenten fa w'ano. Wonhia simma anum wɔ ha. Pɛnkoro pɛ ansa na woamia app no so no dɔɔso sɛ ɛbɛsiw wo nsa awɔw ne w'ani so a ɛbɛyɛ kusuu, deɛ ɛba ampa bere a wobue app na woasiesie wo ho ama asɛmmɔne no.
Deɛ enti a ɛsɛ sɛ wugyina hɔ yɛ no no yɛ soronko na ɛnyɛ den. Sɛ wowɔ mpa so a, deɛ wubehu biara nni baabi a ɛbɛfa. Sɛ wugyina mukaase anadwo nnɔnkron a, nɔma bɔne yɛ adeɛ a wobɛtumi atwerɛ ato hɔ na woayɛ ho biribi anɔpa.
Adɛn nti na ɛyɛ mmerɛw sɛ merenhwɛ koraa?
Ɛfiri sɛ sɛ obi guan firi nsɛm ho a, ɛyɛ nnipa nyinaa suban a wɔasua ho ade pii, na ɛnyɛ wo ankasa mfomsoɔ. Nhwehwɛmu bi a ɛwɔ Journal of Economic Literature mu huu sɛ nnipa po nsɛm mpo bere a ɛho hia, ɛyɛ kwa na ɛnhaw wɔn wɔ ɔkwan biara so, sɛ deɛ wɔhwɛ kwan sɛ nsɛm no bɛte nka nti ara kwa.
Sika ne deɛ ɛda eyi adi pefee. Sika a ɛwɔ hɔ no, ɛnyɛ hwee sɛ wobɛhwɛ, ɛgye sikan mmienu, na ɛbɛma gyinaeɛ biara a wusi saa nnawɔtwe no mu ayɛ papa. Nanso nnipa nhwɛ ara, ɛfiri sɛ nɔma no te sɛ deɛ wɔde rebu wɔn abrabɔ atɛn, na obiara mmue app sɛ wɔmmu no atɛn.
Ɔkwan a wobɛfa so afiri mu no nyɛ ahoɔden foforo. Ɛyɛ sɛ wobɛsesa deɛ nɔma no yɛ. Sika a ɛwɔ hɔ yɛ baabi a wogyina, sɛnea kaa mu ngo susudua kyerɛ baabi a wowɔ no. Ɛka baabi a wubetumi adu ansa na wo nsa aka biribi ho, na ɛno pɛ na aka obiara pɛn.
Sɛ nɔma no yɛ bɔne ɛ?
Twerɛ to hɔ ara, na gyae wɔ hɔ anadwo yi. Nɔma a wɔnhwɛeɛ nyɛ komm: ɛnyin wɔ esum mu na ɛfa w'adwene ka ho. Deɛ ɛda w'adwene mu anadwo nnɔnmienu no yɛ bɔne sen deɛ ɛda screen no so daa, na ɛgye mfɛntom firi wo nna mu.
Afei fa nsiesie no ma awia bere. Sika a esua no mu biribiara nyɛ papa wɔ anadwo nnɔnkron ne dasuom ntam, na biribiara a ɛfa w'atemmuɔ ho sɛe wɔ saa nnɔnhwerew abiɛsa no mu. Frɛ a wobɛfrɛ deɛ wode ka no, tua a wobɛhyehyɛ, adeɛ a wotua bosome biara a anka wopɛ sɛ wugyae, nkra a wobɛtwerɛ deɛ ɔde wo ka: ɛno nyinaa yɛ Benada anɔpa adwuma, na ɛkɔ yie wɔ awia hann mu kɛse.
Ɛboa nso sɛ wobɛpaw nsɛmmisa mmienu a ɛba bɔ mu na ɛte sɛ baako no mu. Nɔma no yɛ sɛn, ne dɛn na mɛyɛ ho. Deɛ ɛdi kan gye sikan aduasa na woayi ano seesei ara. Deɛ ɛto so mmienu hia sɛ wotena ase yie, wo ka a wotua no daa gu w'anim na obiara ntwɛn wo, na sɛ wobɔ mmɔden sɛ wubeyi ano bere a wokura wo fon no a, ɛno ne sɛnea nnipa si gyinaeɛ a anka wɔrensi no ɔkyena anɔpa nnɔndu.
Adeɛ baako a ɛtwa toɔ a ɛte sɛ deɛ ɛnyɛ hwee. Ka nɔma no denneennen, pɛnkoro. Nɔma a wɔaka no wɔ ano. Ehu a na ɛregyina n'ananmu no nni ano, na ɛno ne deɛ enti a na ehu no mu yɛ duru sen sɛnea nɔma no ankasa teɛ.
Ɛbɛyɛ dɛn na ahopopo no ansan amma bosome a ɛdi so?
Ma nhwɛ no nnya baabi pɔtee a ɛtena. Nɔma a wohwɛ no da koro no ara bosome biara, na wotwerɛ gu krataa koro no ara so sɛ bosome a etwa mu deɛ no, egyae yɛ asɛm kɛse na ɛdan nhwɛso, na nhwɛso mmɔ obiara hu.
Ahopopo no san ba bere a nhwɛ no nni nhyehyɛeɛ, ɛfiri sɛ nhwɛ a ɛnni nhyehyɛeɛ yɛ mmuae a wode ma dadwen, a ɛkyerɛ sɛ dadwen no ka ho ba dedaw. Nhwɛ a woahyɛ da no ba a hwee nka ho. Ɛno ne nsonsonoeɛ no nyinaa, na ɛno nti na da no ho hia sen ahoɔden a wode bɛyɛ.
Ɔfa a ɛto so mmienu wɔ ha, na ɛmfa sika ho. Deɛ enti a nɔma tɔ so den nnawɔtwe bi na nnawɔtwe bi nso ɛba sɛ nsɛm kɛkɛ no ne sɛ, mpɛn pii wo nipadua asoa bosome no nyinaa ansa na woaduru so. KEEP CALM hyɛfoɔ no de nipadua mu ntetee dii nhyɛso a ɛwɔ adwuma kwan mu no ho dwuma, na deɛ enti a ɛfata sika ho asɛm yi mu ne tumi a obi wɔ, ɛnyɛ apɔmuden nko: obi a wayɛ adeɛ a ɛyɛ den bi dedaw saa anɔpa no na wawie no, kenkan nɔma a ɛyɛ den ɔkwan foforo so anadwo.
Sɛ wobɛhwɛ, ɛno ne sika mu nimdeɛ a ne boɔ yɛ mmerɛw sen biara
Nneɛma a ne boɔ yɛ den wɔ sika mu no dodoɔ sisi wɔ esum mu. Bosome biara tua a obiara antwa mu, sika a wɔtwaeɛ a obiara ammisa ho asɛm, akatua a wɔde too so wɔ ka a wɔde too adaka mu so, bosea a wɔfaeɛ anadwo nnɔn dubaako ɛfiri sɛ deɛ na aka ne sɛ obi ntena hɔ nnawɔtwe foforo a onnim hwee. Ɛno nyinaa nyɛ akatua ho asɛm. Ɛyɛ nhwɛ ho asɛm, na sɛ wobɛhwɛ a, ɛnyɛ hwee.
Sikan aduasa. Wugyina hɔ, wugu ahome tenten baako mu, woka denneennen, wotwerɛ to hɔ, wɔ da a wo ankasa wopaeɛ na ɛnyɛ anadwo a wusuroeɛ. Yɛ saa bosome abiɛsa na wubegyae wo ho ka sɛ obi a ne nsa nkokwaw sika ho. Na na worekenkan wɔ hann bɔne mu.
Nsɛm a wɔgyee firi mu
- Stanford Medicine, 'Cyclic sighing' can help breathe away anxiety
- Cell Reports Medicine (via PubMed Central), Brief structured respiration practices enhance mood and reduce physiological arousal
- American Economic Association, Journal of Economic Literature, Information Avoidance