Afotusɛm ntiantia
- Just put your shoes on; the rest often follows.
- Five minutes counts as a full win on a hard day.
- Whatever you managed, treat it as enough, not a failure.
Nna bi wowɔ mu ahoɔden. Nna foforɔ deɛ, sɔre firi sofa so te sɛ adwuma kɛseɛ, na adwene a wode bɛyɛ adwumaden "ankasa" no yɛ aseresɛm koraa. Ebia woannda yiye. Ebia wʼadwene aba fam na ayɛ pɛtɛɛ, saa adwene a aba fam a biribiara gye ahoɔden boro deɛ ɛsɛ. Nna a ɛte saa mu, afotuo a ɛyɛ daa a ɛse "yɛ apɔwmuden kɛkɛ" tumi to sɛ afɔbuo.
Enti mma yɛmfa afotuo a ɛyɛ daa no nto nkyɛn. Da a ɛyɛ den mu, botaeɛ no nyɛ apɔwmuden. Botaeɛ no ne sɛ wobɛte nka yiye kakra mpo sen sɛnea wote seesei. Na kanyan kakra a ɛyɛ nwonwa tumi yɛ ɛno.
Adɛn enti na kakra mpo boa
Bere a wokanyan wo nipadua, mpo brɛoo, wo nhyehyɛeɛ sesa. Kanyan brɛ nhyɛsoɔ hormone te sɛ cortisol ase na ɛsum wo nipadua kɔ endorphin a ɛbɛyi mu, awisiamu nnuro a ɛma adwene so na ɛbrɛ ɛyaw ase. Ɛnsɛ sɛ wofiri fifire anaa wode wo ho hyɛ mu ansa na woanya saa nkɛntɛnso no bi. Harvard Health kyerɛ sɛ kanyan pii wɔ akwan a ɛyɛ daa so kɛkɛ boa adwene akwahosan, na wonhia maraton anaa dɔnhwerew baako aerobics ansa na woahu nsonsonoeɛ wɔ sɛnea wote nka mu.
NHS de asɛm a ɛsɛ ba bere a ahoɔden sua: hyɛ aseɛ simma anum pɛ da biara a wode nantew anaa adwuma biara a wʼani gye ho, na ma ɛnyini firi hɔ. Simma anum. Ɛno ne pɛɛ no. Ɛnyɛ sɛ pii nyɛ pa, na mmom esiane sɛ da a ɛyɛ den mu no, simma anum a woyɛ ankasa di dɔnhwerew baako a wote nka bɔne sɛ wotwaa ho no so nkonim.
Mfasoɔ a ɛyɛ komm bi nso wɔ hɔ. Nna a ɛyɛ den wɔ su bi a ɛbrɛ wʼewiase ase kɔsi wʼankasa wo ti mu. Sɛ wopue kɔ abɔnten, wote sɛ mframa resesa, wuhu biribi a ɛnyɛ ɛdan atifi nko, saa hwɛeɛ nsesaeɛ ketewaa no tumi brɛ adwene duruduru no nsamia ase, ansa na kanyan no ankasa ahyɛ aseɛ mpo.
Brɛ pɛɛ no ase, da adwene so
Nyansakwan a ɛwɔ da a ɛyɛ den mu ne sɛ wobɛyɛ abisadeɛ no ketewaa sɛnea ɛbɛyɛ a ɛkame sɛ wuntumi mpo nsi ho. Sɛ "kɔ nantew" te sɛ ɛyɛ kɛseɛ dodo a, brɛ no ase.
- Hyɛ wo mpaboa. Ɛno ara. Nnhyɛ bɔ sɛ wobɛnantew. Hyɛ bɔ sɛ wobɛhyɛ mpaboa kɛkɛ. Mpɛn pii, sɛ wohyɛ wie a, ɔpon no nware.
- Nantew kɔ twetwe so na san bra. Simma mmienu. Sɛ wopɛ sɛ wokɔ so a, ɛyɛ. Sɛ ɛnte saa nso a, woakanyan ara.
- Teɛteɛ wo ho wɔ mpa so anaa fam. Dane wo mmati, fa wo nsa kɔ wo ti so, ma wʼakyi ntene. Brɛoo, brɛoo, mmara biara nni hɔ.
- Kanyan bere a woreyɛ biribi foforɔ. Dane wo ho wɔ dwom baako so. Nantew bere a woreyɛ ahomatrofo. Sɔre na teɛteɛ wo ho bere a worehwɛ TV.
- Pue kɔ abɔnten simma baako. Mframa pa ne adekyeɛ hann kakra, firi ɔpon ano mpo, tumi yɛ deɛ ɛboro deɛ wobɛhwɛ kwan so.
Hwɛ sɛ ɛnonom mu biara nyɛ adwumaden. Ɛyɛ akwan a wɔama wo. Botaeɛ no ne sɛ wobɛbubu gyinaberɛ no, ɛnnyɛ sɛ wobɛduru botaeɛ bi so.
Yɛ wo ho adɔeɛ wɔ ho
Ei ne ɔfa a ɛho hia sen biara. Sɛ da a ɛyɛ den ba awieeɛ na kanyan a wotumi yɛeɛ nko ara ne sɛ wonantew kɔɔ leka adaka ho a, ɛno bu nka ho. Fa no sɛ nkonim, ɛnnyɛ sɛ woantumi anyɛ pii. Sɛ wode aniwuo hyɛ wo ho sɛ yɛ apɔwmuden a, ɛtaa sane ba, ɛfiri sɛ ɛkyekye kanyan ne atenka bɔne bom, na wo amene kae no.
Nna bi mpo simma anum rensi, na ɛno nso wɔ ho kwan. Ahomegyeɛ nyɛ ɔtamfo. Wonni akyi. Da foforɔ bɛba, na wo nipadua nkora abufuo so.
Deɛ woreyɛ ankasa bere kɔ so mu nyɛ apɔwmuden sɛnea ɛyɛ su a ɛyɛ brɛoo: bere a nneɛma yɛ duru a, kanyan kakra. Ɛnnyɛ sɛ wobɛsiesie biribiara. Ɛyɛ sɛ wobɛma wo ntini nhyehyɛeɛ nsɛnkyerɛnneɛ ketewaa a ɛyɛ nokware sɛ woda so wɔ hɔ na woda so refa mu rekɔ.
Bere a duru no nsɔre
Kanyan yɛ mmoa ankasa ma adwene a aba fam, na nhwehwɛmu foa so. Ɛnyɛ awerɛhoɔ a emu yɛ duru aduro, na wɔanyɛ no sɛ ɛnsoa saa duru no nko da. Sɛ nna a ɛyɛ pɛtɛɛ a emu yɛ duru no boaboa ano, sɛ woahwere anigyeɛ wɔ nneɛma a kane no na wʼani gye ho mu, sɛ ɛyɛ den sɛ wobɛfa daa abrabɔ mu dapɛn pii a, mesrɛ wo fa no sɛ biribi a ɛfata nhwɛyie ankasa. Kasa kyerɛ ɔdɔkota anaa aduruyɛni. Sɛ wobisa mmoa a, ɛnyɛ nsɛnkyerɛnneɛ sɛ nantew no adi nkogu. Ɛyɛ wo a worefa wʼankasa wo ko no aniberesɛm, deɛ ɛyɛ adeɛ a ɛteɛ pɛpɛɛpɛ.
Nanso ɛnnɛ deɛ, pɛɛ no aba fam da adwene so. Mpaboa wɔ nan. Ɔpon abue. Simma baako mframa. Hwɛ sɛnea wote nka firi hɔ.
Nsɛm a Yɛgyee firii hɔ
- NHS, Be active for your mental health
- Harvard Health Publishing, How simply moving benefits your mental health
- Harvard Health Publishing, More evidence that exercise can boost mood