Na wowɔ adidibea bi a na w'ani da so bosome baako, na aduan kɛse no mfimfini na wuhui sɛ woredwene adwuma no ho. Wonresiesie hwee. Ɛredi w'akyi kɛkɛ wɔ akyiri, brɛoo, a wo ho mpo nnye ho.
Ɛno nkyerɛ sɛ nea wopɛ no nteɛ, na ɛnyɛ ntease nso a ɛma wobɛpɛ no kakraa bi. Ɛkyerɛ sɛ ɔpɛ no nni kotoku, enti atrɛw brɛoo akɔ dɔn biara a ɛyɛ wo dea mu, na sɛ wode aba a wode ba nko ara na wobɛsusuw ho a, ɛyɛ nhyehyɛe bɔne: ɔpɛ a ɛhyɛ so bere biara no, ɛyɛ adwuma kakraa bi pɛ. Nea ɛbɛsiesie no yɛ nhyehyɛe, ɛnyɛ nkate. Wusi gyinae ansa: dɔn dodow a ɛbɛnya, baabi a ɛnnya kwan nkɔ, ne nea ɛkorɔn sen no. Afei wode nea wowɔ nyinaa ma no wɔ saa ahye no mu, na ɛtena hɔ yiye mfe aduonu, sen sɛ ɛbɛhyew abien pɛ na awie.
Sɛ meyɛ kotoku ma ɔpɛ no a, dɛn na ɛkyerɛ ampa?
Gyinae abiɛsa a wɔakyerɛw ato hɔ: dɔn a ɛbɛnya, baabi baako anaa mmienu a ɛnnya kwan nkɔ da, ne abusuabɔ baako a ɛkorɔn sen no.
Dɔn no yɛ nea ɛyɛ mmerɛw, na ɛno ne nea nnipa dan ani. Kotoku no nyɛ ade a ɛsi ɔpɛ ho kwan, ɛyɛ kwan a wɔde ma wo sɛ yɛ nea wopɛ biara wɔ ahye no mu. Anɔpa nsia kosi nwɔtwe wɔ nnawɔtwe mu nna so, ne Memeneda anɔpa, yɛ adwuma dodow ankasa, na ɛboro nea nnipa pii a wɔka sɛ wɔreyɛ adwuma daa no yɛ.
Adan a wɔabra no ho hia sen dɔn no mpo. Paw aduan koro, ɔdan baako, anaa dɔn baako a ɛba daa, na ma ɛnyɛ nea wontumi nsesa: telefon biara nni hɔ, wonka ho asɛm, na wunnyaw kwan mma nnawɔtwe a ɛho hia ankasa, efisɛ nnawɔtwe biara ho bɛhia ankasa. Anwummere aduan baako ne mpa dan baako dɔɔso. Sɛ wontumi nsesa no na ɛyɛ aduru no; mmara a ɛwɔ akwannya no yɛ ɔpɛ kwa, na ade a edi kan a ɛho hia no bɛfa ne so.
Afei bɔ abusuabɔ a ɛkorɔn sen ɔpɛ no din, ma ɛnyɛ den, kyerɛ onipa no. Saa kasamu no yɛ nnwuma abien. Ɛka kyerɛ wɔn, a ebia wonnim seesei, na ɛsan hyɛ wo so wɔ ɔdansefo anim.
Adɛn nti na kotoku no ma meyɛ ade no yiye, na ɛnyɛ bɔne?
Efisɛ ɔpɛ a ahye nni ho no nyɛ mmɔdenbɔ a ɛdɔɔso. Ɛyɛ mmɔdenbɔ koro no ara a wɔatrɛw mu ma ayɛ tratraa, na adwennwene atwe so tow.
Sonnentag ne Fritz kyerɛɛ sɛ, sɛ obi tumi yi n'adwene fi adwuma so wɔ ne bere a ɔnyɛ adwuma mu no, ɛyɛ ahomegye akwan anan no mu baako, a wɔka ahotɔ, nimdeɛ ne tumi ho. Sɛ wuyi w'adwene fi so no yɛ ade pɔtee, na ɛno na adidipon so adwennwene no sɛe. Wuntumi nyi w'adwene mfi biribi a ahye nni ho so, efisɛ bere biara nni hɔ a wɔaka sɛ ɛnkɔ so bio.
Nhwehwɛmu mu nsonsonoe bi wɔ hɔ a ɛne eyi hyia pɛpɛɛpɛ. Vallerand ne ne mfɛfo, wɔ nhwehwɛmu anan a wɔyɛe a nnipa boro 900 kaa ho no mu, tetew ɔpɛ a asomdwoe wom, baabi a onipa ankasa paw sɛ ɔde ne ho hyɛ ade a ɔdɔ mu, fii ɔpɛ a ɛhyɛ so ho, baabi a nhyɛso bi a efi mu ma ɔyɛ no sɛ ɛfata n'asetena nkae anaa ɛmfata. Wɔn baanu nyinaa dɔ ade no yiye. Ɔpɛ a asomdwoe wom no boaa apɔmuden, na ɔpɛ a ɛhyɛ so no de nkate bɔne ne akoɔdenyɛ a ntease nnim bae.
Ɛno ne kotoku no ho asɛm wɔ kasamu baako mu. Ɛnyɛ ano den no na egye wo hɔ: ɛyɛ sɛ switch nni hɔ.
Nna a ɔpɛ no nnya nea ɛhwehwɛ no, nhyɛso no kɔ he?
Baabi a ɛfa nipadua ho, wɔ boapa mu, wɔ bere a wɔahyɛ so. Eyi nyɛ ahomegye ho asɛm a wɔde ahyɛ ɔpɛ ho asɛm mu. Ɛyɛ KEEP CALM hyɛfo no ankasa kwan a ɔfa so: ɔka sɛ nipadua mu dwumadi yɛ ɔkwan a ɔfaa so soaa adwuma kɛse si ho nhyɛso, na ɔfa no sɛ ne fapem, ɛnyɛ akatua a onya bere a wawie adwuma.
Fa dwumadi no sɛ ade a ɛsoa adesoa. Ɛno na ɛma nnawɔtwe a edi hɔ a ɛyɛ den no yɛ nea wubetumi agyina ano, na ɛno pɛpɛɛpɛ nti na ɛkorɔn sen dɔn baako a wode bɛka adwuma ho. Nhwehwɛmu bi a wɔboaboaa ano wɔ Scientific Reports mu hui sɛ, nipadua mu dwumadi tee mogya mmɔmmɔyɛ so bere a nhyɛso ba, na ɛboaa wɔn a wɔwɔ mogya mmɔmmɔyɛ yare no koraa. Nsakrae no nso sua. Nanso ɛyɛ nneɛma kakraa bi a ɛwɔ w'ankasa nsam koraa wɔ da a ɛyɛ den sen biara wɔ ɔsram abiɛsa mu no so.
Ɔkwan a ɛyɛ adwuma: mprɛnsa nnawɔtwe biara, wɔ krataa mu wɔ bere a wɔahyɛ, a wode wo nnawɔtwe a adwuma dɔɔso so na esusuw, ɛnyɛ nea ɛyɛ hare so. Simma aduanan a ɛba nnawɔtwe biara sen simma aduɔkron a wotwa mu bere biara a adwuma no yɛ den. Na dwumadi a ɛyɛ den yɛ ahotɔ a woresua wɔ adesoa ase, na ɛno ara ne nimdeɛ a nhyiam a ɛyɛ den no rebɛbisa wo.
Ɔkwan bɛn so na megyae ho adwennwene anadwo nnɔn du?
Bɔ nsɛm no mu wɔ nkyerɛw mu ansa na wufi wo pon no ho, efisɛ anadwo adwennwene dodow no ara yɛ asɛm a wɔmmɔɔ mu, ɛnyɛ ɔhaw ankasa.
Simma anum, nsɛm abiɛsa: nea ɛkɔɔ so nnɛ, ade pɔtee a wobɛyɛ ɔkyena, ne ade baako a woretwɛn obi foforo. Nsɛm abiɛsa no mu nea ɛto so mmiɛnsa no na ɛtaa yɛ ɔhaw, efisɛ ade a wuntumi nyɛ ho hwee kosi Yawoada no bɛba wo so anadwo nnɔn dubaako biara te sɛ nea ɛhwehwɛ gyinaesi seesei ara.
Afei fa wo nipadua kyerɛ sɛ adwuma no aba awiei. To laptop no mu, fi ɔdan no mu, sesa wo ntade, na nantew simma du. Sɛ wugyae ho adwene a, ɛyɛ mmerɛw bere a nipadua no nya nsɛnkyerɛnne sɛ tebea no asakra.
Sɛ adwene pa bi ba wɔ adidi bere no mu a, kyerɛw nsɛmfua asia wɔ wo telefon so na fa to hɔ. Ɛnyɛ sɛ woresiw adwene no kwan, efisɛ ɛno nyɛ adwuma koraa. Woma no baabi a ɛnyɛ nkɔmmɔ mfimfini na ɛkɔ. Adwene biara a mfaso wɔ so no tumi tena hɔ nnɔnhwerew anan wɔ nkyerɛw mu.
Ka ho ka abiɛsa bɛn na ɛnsɛ sɛ metua?
Kyerɛw hɔ: nneɛma pɔtee abiɛsa a ɛnsɛ sɛ saa ɔpɛ yi gye. Ma baako mfa nipadua ho na baako mfa abusuabɔ ho, na ma abiɛsa no nyinaa nyɛ pɔtee sɛnea wubehu sɛ woretua.
Nea ɛyɛ te sɛ eyi: ɛmma me nna nkɔ dɔn nsia ase wɔ adwuma da so. Ɛmfa Yawoada anwummere aduan a ɛba daa no. Ɛmfa dwumadi mprɛnsa no. Nea ɛnteɛ te sɛ eyi: ɛmfa m'apɔmuden, ɛmfa m'abusua. Ɛno yɛ gyinapɛn, na gyinapɛn nsiw hwee kwan anadwo nnɔn dubaako bere a woabrɛ na woaka akyi.
Nea enti a wokyerɛw no ne sɛ, wusi gyinae wɔ asomdwoe mu ansa, na ɛnyɛ nnawɔtwe a ɛyɛ den mfimfini bere a wo nsusuwii nyɛ. Sɛ akwannya kɛse bi ba a, kenkan nneɛma abiɛsa a woakyerɛw no ansa na woahwɛ wo kalɛnda. Ɛtɔ da bi a, wubetua abiɛsa no mu baako. Yɛ no a wunim, na si bere a ɛbɛwie, na ɛno ne ade foforo koraa a ɛnyɛ sɛ wobɛtɔ mu afe baako na woafrɛ no bere bi.
Sɛ wɔhyɛ nhyehyɛe mu a, ɔpɛ no yɛ nnam
Mmara biara a ɛwɔ ha no wɔ hɔ sɛ ɛbɛtɔ ɔpɛ pii, ɛnyɛ kakraa bi. Dɔn a wɔahyɛ, ɔdan baako a wontumi nsesa, abusuabɔ a wɔabɔ ne din, dwumadi mprɛnsa, ne ka abiɛsa a worentua. Wɔ ahye no mu no, kɔ ade no so den sɛnea wopɛ biara, na obiara nni hɔ a ɔbɛka akyerɛ wo sɛ dodow no dɔɔso.
Ade a ɛka ho no nyɛ aba dodow. Ɛyɛ ɔpɛ a ɛhyɛ so daa a ɛreyɛ ne dwumadi bɔne kɔ so, ne adidi bi a woankɔ, bere a wote hɔ ara.
Yɛ kotoku no nnawɔtwe yi na fa nea wowɔ nyinaa ma ade no wɔ mu. Ɛno ne ɔkwan a ɛda so ara reyɛ adwuma wɔ afe a ɛto so du mu, na afe a ɛto so du no na aba a nnipa hu no ankasa fi.
Nsɛm a wɔgyee fii
- Journal of Occupational Health Psychology, The Recovery Experience Questionnaire: development and validation of a measure for assessing recuperation and unwinding from work
- Journal of Personality and Social Psychology, Les passions de l'ame: on obsessive and harmonious passion
- Scientific Reports, Exercise training improves blood pressure reactivity to stress: a systematic review and meta-analysis