Afotusɛm ntiantia
- Breathe out longer than you breathe in.
- Thank your body, then proceed anyway.
- Give the alarm time to drain.
Kar bi twa kɔ wo kwan mu na wo nan da breeki no so ansa na woadwene asɛm "breeki" no ho. Obi bɔ wo din wɔ nne a ɛyɛ den mu na wo yam yɛ wo bi simma baako pɛ ansa na wahunu deɛ enti. Wobue email, wohunu asɛmti no, na wote nka sɛ w'anim yɛ hyew.
Ɛno mu biara nyɛ gyinae. Wo onipadua tuu mmirika kan, na w'adwene a ɛdwen no baa akyire, da so ara rebɔ ne ntoma so.
Saa āwaha no fata sɛ wote aseɛ, ɛfiri sɛ deɛ ɛyɛ hu wɔ ahokyere ne dadwene ho pii no yɛ saa nhyehyɛeɛ yi a ɛsɔ wɔ bere a gyata biara nni ɛdan no mu. Akoma a ɛrebɔ pim, adwene a ɛyɛ kwa, ɔpɛ a wopɛ sɛ wodwane firi nhyiamu mu. Yeinom mu biara nyɛ nea ɛnyɛ adwuma. Ɛyɛ adwinnadeɛ dada bi a ɛreyɛ adwuma kakra dodo.
Kɔkɔbɔ no bɔ ansa na wo deɛ
Wo amene mu fam yɛɛ nneɛma ketewa bi a wɔfrɛ no amygdala. Susu sɛ wisie sɔnsensow. Ɛyɛ ntɛm, emu nna hɔ, na ɛbɛpɛ sɛ ɛyɛ mfomsoɔ mpɛn ɔha sen sɛ ɛbɛhwere ogya ankasa baako. Sɛ ɛhunu asiane bi a ebia ɛwɔ hɔ a, ɛntwɛn sɛ w'adwene a aka no bɛkari adanseɛ no. Ɛsoma asɛm a ɛyɛ ahohia ntɛm ara kɔ beaeɛ bi a wɔfrɛ no hypothalamus, a ɛhyɛ ahokyere mmuaeɛ no nyinaa ase.
Ɛyɛ ntɛm sɛn? Harvard Health ka no pefee: saa nsuhwie yi bɔ "ansa na amene ani beaeɛ no anya hokwan sɛ ɛbɛhunu deɛ ɛrekɔ so no yie." Ɛno nti na wotumi huri firi nsuo ahoma a, simma fa mu, na ɛyɛɛ sɛ ɔwɔ no ho. Mmuaeɛ no di kan. Nhunu no ba akyire.
Sɛ kɔkɔbɔ no bɔ pɛ a, ahokyere hormone hyɛ wo onipadua ma: adrenaline kan, cortisol di akyi. W'akoma kɔ ntɛm. Wo home yɛ ntɛm. Mogya twe firi wo honam ne w'amene mu kɔ wo abasamuden akɛseɛ a anka ɛbɛfa wo afiri asiane mu no mu. W'aniwa mu so. Wo nteɛ yɛ nnam. Adidie, nsiesie, biribiara a ɛtumi twɛn, wɔde gyae.
Wo onipadua asi gyinae, a wammisa wo, sɛ nkwagyeɛ nko ara na ɛwɔ nhyehyɛeɛ no so.
Apono mmiɛnsa, ɛnyɛ baako
Yɛtaa frɛ no "ɔko anaa guan," nanso ɛno gyaa mmuaeɛ a ɛtɔ so mmiɛnsa a ɛkyere nnipa pii kwa. Sɛ asiane hyia onipa a, onipadua no yi, ntɛm ara a wommisa wo, akwan bɛyɛ mmiɛnsa mu baako.
Ɔko. Nhyehyɛeɛ no siesie wo ma woahyia deɛ ɛwɔ w'anim. Ebia wote ɔhyew nka, abogyeɛ a ɛyɛ pim, abufuo a ɛtwa mu ntɛm, ɔpɛ a wopɛ sɛ wopia san denneennen.
Guan. Ahoɔden korɔ no ara kyerɛ ɔkwan foforɔ, kɔ apueeɛ. Ɔpɛ a ɛyɛ ntɛm sɛ wobɛfiri hɔ, sɛ wobɛpue, sɛ wobɛkɔ baabiara a ɛnyɛ ha. Wɔ nnɛ asetena mu no ɛtaa ba sɛ wode bɛeɛ telefon frɛ no ho, woafiri apontoɔ mu ntɛm, woahwehwɛ biribiara a ɛma wonwura ɛdan no mu.
Gyina. Yei ne deɛ nnipa nsusuw ho kɛse, na ɛno na ɛtaa ma wodwen sɛ wɔadi nkoguo. Wo onipadua gyina dinn. Ebia wote nka sɛ woaka beaeɛ baako, woantumi kasa, w'adwene yɛ kwa bere a wuhia nsɛm paa. Sen sɛ ɛyɛ mmerɛyɛ no, wɔdwen sɛ gyina no yɛ akwannya dada bi: gyina dinn na worenntumi nhunu wo, bere a woda so ara akora ho na woasiesie wo ho. Nhwehwɛmufoɔ kyerɛkyerɛ no sɛ "kanyan a ɛkorɔn paa" a wɔde breeki kura mu: aboa a wabɔ hu a wagyina ne mfimfini, da so ara siesie ne ho sɛ ɔbɛyɛ biribi.
Ɛpono a wo onipadua yi no nyɛ wo akokoɔduru ho nsusui. Ɛgyina tebea no, w'abakɔsɛm, ne nkontabuo a ɛyɛ ntɛm ntɛm a ɛrekɔ so wɔ baabi a wonnte aseɛ no so. Sɛ woagyina dinn da bi a anka wopɛ sɛ wokasa, anaa woayɛ komm wɔ bere a wode ahohora san hwɛ a, ɛboa sɛ wobɛhunu sɛ yei yɛ onipadua a ɛresi gyinae ntɛm, ɛnyɛ atemmuo a ɛfa onipa ko a woyɛ ho.
Sɛ wopɛ mfonin baako a wode bɛkura a, ɛyɛ yei: wo mogya nhyehyɛeɛ rebɔ mmɔden sɛ ɛbɛma woatena ase, ɛnam mmara a ɛsuaa bere tenten a atwam so.
Deɛ enti a asetena a ɛyɛ komm kɔ so twa ahoma no
Afidie no ni. Wisie sɔnsensow no ntumi nhunu nsonsonoeɛ a ɛda aboa a ɔrehwehwɛ wo akum wo ne adwumayɛ nhwehwɛmu ntam. Adwinnadeɛ a ɛnyini sɛ ɛbɛyi wo afiri asiane ankasa mu no nhunu nsonsonoeɛ a ɛda asiane a ɛfa wo onipadua ho ne asiane a ɛfa wo dibea, wo abusuabɔ, anaa wo nhunu a ɛfa onipa ko a woyɛ ho ho ntam.
Enti animka a ɛyɛ kerɛ, bere a ahyɛ a ɛrebɛn, nkrasɛm a wonkenkanee a ɔde tumi bɔne ba. Yeinom mu biara tumi hyɛ nnuhwam nsuhwie korɔ no ara a aboa a ɔreba a wobɛhyɛ no ase. Wo onipadua gye so te sɛ wo nkwa wɔ asintɔ so, ɛfiri sɛ wɔ wo amene fa a ɛyɛ dada paa no ani so no, asetena mu asiane ne onipadua asiane hwɛ te sɛ baako koraa.
Yei na ɛyɛ da biara dadwene pii no ase. Nhyehyɛeɛ no nsɛeɛ. Ɛyɛ deɛ ɛwɔ nteɛ a ɛyɛ den paa nko ara, na ɛrebɔ wɔ wiase a ahokyere a wɔanyɛ no da sɛ ɔbɛkenkan no ahyɛ no ma mu. Sɛ wohunu ɛno a, sɛnkyerɛnneɛ no suro tɔ ase kakra. Akoma a ɛrebɔ pim ansa na woayɛ adwenkyerɛ no nyɛ sɛnkyerɛnneɛ sɛ worebɛpaapae. Ɛyɛ wo onipadua a ɔde ahoɔden a ɔsusu sɛ wuhia de bɛtena ase rema wo. Wobetumi ada no ase na woakɔ so ara.
Sɛdeɛ wobɛsane aba fam
Wɔyɛɛ ahokyere mmuaeɛ no sɛ ɛnyɛ tenten. Bɔ, yɛ, sane ba. Ɔhaw a ɛwɔ asetena mu nnɛ ne sɛ yɛtaa gyae sane ba no. Yɛkɔ so kura kanyan mu dɔnhwere pii, ɛtɔ da bi nna pii, a asiane no awieeɛ pefee biara nni hɔ.
Asɛm pa no ne sɛ saa mogya nhyehyɛeɛ korɔ no ara wɔ breeki a emu da hɔ. Fa a ɛkanyan wo no, fa a ɛbrɛ wo ase san ba no kari ne so, deɛ ɛkyere adwuma a ɛyɛ daa a asomdwoeɛ wɔ mu te sɛ home ne nam adidie no. Sɛ asiane ankasa twam pɛ a, hormone no tew na saa fa a ɛma adwoɔ no ankasa di kan ba. Cleveland Clinic kyerɛ sɛ ɛtumi gye bɛyɛ simma aduonu kɔsi aduasa ansa na wo onipadua asane aba ne baabi a edi kan koraa wɔ kɔkɔbɔ no akyi. Enti sɛ woda so ara wo popo akyi a wo ho akyere wo a, wonyɛ nea ɔreyɛ ne ho boro so. Wo mogya nyansa da so ara resensɛn ahyɛ.
Wobetumi aboa saa breeki no ma ɛyɛ adwuma boapa. Nneɛma kakra a ɛyɛ adwuma ankasa:
- Brɛ wo home a wode firi mu ase. Home a ɛware a wode firi mu a wonyɛ no ntɛmpɛ no yɛ nsɛnkyerɛnneɛ a emu da hɔ paa a wode tumi ma wo onipadua hunu sɛ asiane no atwa. Home firi mu bere tenten sen sɛdeɛ wode home gu mu, simma baako anaa mmienu.
- Fa wo nteɛ di dwuma na to wo ho wɔ seesei mu. Bobɔ nneɛma kakra a wobetumi ahunu, ate, na woate nka seesei din. Yei twe adwene brɛoo firi asiane a wosusu ho no ho san ba ɛdan ankasa a banbɔ wɔ mu a wowɔ mu no mu.
- Ma ahoɔden no nfa mu. Ahokyere mmuaeɛ yɛ ngo ma adeyɛ. Akwantuo tiawa, wo nsa a wobɛwosow, atrapoɔ kakra mpo, tumi ma saa nsuhwie no wie ne kwan sen sɛ ɛbɛboa ano.
- Ma no bere. Sɛ wonim sɛ kɔkɔbɔ no ankasa tew no a, ɛyi suro no bi firi sɛ woretwɛn ma atwam mu.
Yeinom mu biara nhia sɛ wode kasa yi wo ho firi nkateɛ no mu. Wode wo onipadua reyɛ adwuma, ɛnyɛ sɛ wo ne no regye akyinnyeɛ.
Bere a ɛsɛ sɛ wohwehwɛ mmoa pii
Ahokyere mmuaeɛ a ɛba na ɛkɔ no yɛ akwahosan. Ɛkyerɛ sɛ nhyehyɛeɛ no yɛ adwuma. Nanso bere a kɔkɔbɔ no si hɔ a, bere a wote nka sɛ wo ho akyere wo anaa wowɔ ano nna pii mu, bere a tebea a ɛyɛ daa kanyan nsuhwie a ɛne bere no nhyia, bere a gyina dinn anaa ehu fiti ase tew wo nkwa so, anaa bere a nna ne aduane ne nnipa a wodɔ wɔn de tow no abɔ, ɛno fata sɛ wode kɔ abenfoɔ hɔ.
Dɔkota tumi yi onipadua nkyirimu. Ayaresani tumi boa wo ma wote deɛ wo ankasa wo kɔkɔbɔ regye so no ase na ɔkyerɛ wo mogya nhyehyɛeɛ, bere a ɛrekɔ no, sɛ banbɔ wɔ hɔ sɛ ɛbɛgyae. Sɛ wo ahokyere no firi biribi a ɛyɛ hu a ɛtoo wo ho ba a, ɛno yɛ adansie a ɛyɛ pa paa sɛ wo ne obi a wɔatete no wɔ apirakuro mu yɛ adwuma sen sɛ wo nko ara woyɛ. Sɛ wuhia saa mmoa no a ɛnyɛ sɛnkyerɛnneɛ sɛ nhyehyɛeɛ no adi nkoguo. Ɛyɛ sɛnkyerɛnneɛ sɛ woasoa kɔkɔbɔ no akyɛ sen sɛdeɛ ɛsɛ sɛ obiara soa no nko ara.
Wo onipadua abɔ mmɔden sɛ ɛbɛbɔ wo ho ban saa bere yi nyinaa. Sɛ wosua sɛdeɛ ɛyɛ adwuma no ne anammɔn a edi kan a wode bɛma agye n'ahome.
Nsɛm a wɔnyaeɛ firii
- Harvard Health Publishing, Understanding the stress response
- Cleveland Clinic, What Is the Fight, Flight, Freeze or Fawn Response?
- Harvard Review of Psychiatry (via PubMed Central), Fear and the Defense Cascade: Clinical Implications and Management