Afotusɛm ntiantia
- Make your out-breath longer than in.
- Ask: happening now, or just bracing.
- Face the feared thing in small steps.
Dadwen yɛ nkate sɛ biribi bɔne reba na ɛsɛ sɛ woyɛ krado ma. Ɛtɔ da bi a ntease pefee wɔ hɔ. Sɔhwɛ, scan mu nea efi bae, nkɔmmɔdi a woasuro. Mpɛn pii no biako a wubetumi atwe wʼani asi so nni hɔ, na ɛno ne ɔfa a ɛhaw nnipa kɛse. Suro no ba a ntease pefee biara nni mu, na nea ɛboro dadwen a wote nka no so no, wufi ase te dadwen wɔ nea wote dadwen nka ho.
Sɛ ɛhɔ na wowɔ mprempren a, ade a edi kan a ɛfata sɛ wɔka ni. Nkate no ankasa nyɛ adwumayɛ a asɛe. Ɛyɛ nnwinnade dedaw a wo nipadua wɔ no biako, na nea enti a wowɔ bi ne sɛ ɛboaa wo nananom nkwa ma wɔtenae kosii sɛ wɔbɛyɛɛ wo nananom.
Alarm a ɛyɛ dedaw paa
Yɛ wo ho mfoni a otenaa ase mfe ɔpepem bi a atwam. Nea ɔtee sɛ biribi rekeka wɔ sare mu na ogyinaa dinn, ne koma rebɔ denneennen, ansa na wabu sɛ obeguan no, ɔtenaa ase huu da foforo. Nea ɔnyaa ho dwene na ɔkɔɔ so nantew no ɛtɔ da bi a wantena ase. Dadwen yɛ nnipa a wɔn nyinaa yɛɛ ho biribi wɔ bere a ɛfata mu no agyapade. Ɛyɛ wusiw kyerɛfo a wo nipadua de sii ansa na afi wɔ hɔ a ɛbɛbɔ ho ban.
Ɔhaw no ne sɛ wusiw kyerɛfo ntumi nhu egya ankasa ne paano a ahyew ntam nsonsonoe. Wʼalarm nhyehyɛe nso ntumi. Ɛnyaa nkɔso maa amane a ɛba mpofirim, na ɛbɔ saa ara ma adwuma a bere abɛn so, kyerɛw nsɛm a wonkenkanee a efi wo panyin nkyɛn, anaa dadwen a ɛnyan wo anɔpa nnɔnmiɛnsa. Asiane no yɛ nsɛnkyerɛnne mprempren. Nipadua no mmuae yɛ nea na ɛyɛ ma ade a rekeka wɔ sare mu no.
Eyi fata sɛ wokora bere a dadwen yɛ wo sɛ ɔankasa mfomso. Woannsɛe. Wode nnwinnade dada redi dwuma wɔ wiase a wɔanyɛ amma no mu.
Nea ɛrekɔ so wɔ wo nipadua mu
Bere a wʼadwene hu asiane a, ennyae nnwen ho kan. Ade a wuhu fa kɔ baabi ketewa a wɔayɛ no sɛ aba a wɔfrɛ no amygdala, a ɛyɛ asiane hukwan bi. Sɛ ɛkenkan asiane a, ɛsoma amane nkra ntɛm kɔ hypothalamus, ɔfa a ɛhwɛ wo nipadua adwuma a ɛyɛ ankasa so no. Sɛnea Harvard Health kyerɛkyerɛ mu no, sɛ amygdala hu asiane a, "ɛsoma amane nkra ntɛm ara kɔ hypothalamus."
Efi hɔ no, wo sympathetic nervous system de stress hormones hyɛ wo nipadua ma, na nsakrae no ba ntɛm. Wo koma bɔ ntɛm. Mogya kɔ wo ntini akɛse mu. Wo home yɛ duru na wo tini yɛ duru. Eyi ne fight-or-flight mmuae no, na emu ɔfa biara wɔ hɔ sɛ ɛbɛboa wo ma woatena ase wɔ asiane a ɛba mpofirw mu denam ko a wobɛko anaa woguan.
Ko ne guan no na wɔka ho asɛm, nanso mmuae a ɛto so abiɛsa wɔ hɔ a nnipa ntaa nte ho asɛm: gyinae dinn (freeze). Ɛtɔ da bi a nipadua adeyɛ a edi kan wɔ asiane ase nyɛ sɛ wobɛto anaa woaguan na mmom sɛ wobɛyɛ dinn, sɛnea adanko gyina dinn wɔ baabi a ɛda hɔ. Sɛ woatee nka pɛn sɛ wʼadwene yɛ pan wɔ bere a na wuhia no kɛse, anaa wuhuu wo ho sɛ wuntumi nyɛ biribi bere a na wunim sɛ ɛsɛ sɛ woyɛ a, na ɛnyɛ ahufew. Ɛyɛ saa nkwagye nhyehyɛe koro no ara a ɛreso ɔkwan dada foforo.
Hwɛ nea ɛnni nea ɛto so abiɛsa no nyinaa mu: adwennwen a wodwen no yiye. Wɔayɛ nhyehyɛe no ama ntɛmyɛ, ɛnyɛ nsonsonoe ahorow, enti wʼadwene ɔfa a ɛkari adanse na ɛhu nsɛm a ɛda ntam no yɛ komm bere a alarm no ano yɛ den. Ɛno nti na dadwen adwene no te sɛ nea ɛyɛ nokware a emu da hɔ kɛse. Worennwen bɔne. Woredwen a wʼadwene ɔfa a ɛyɛ dinn na ɛdwen no yiye no asɔ ase.
Nkate a ɛwɔ nipadua mu no yɛ nokware, na ɛnyɛ hu wɔ bere no mu, mpo bere a ɛyɛ wo ya kɛse. Koma a ɛrebɔ ntɛm, koko a emu yɛ den, anan a ɛrewosow, ɔpɛ a wopɛ sɛ woguan. Ɛno yɛ nipadua a ɛreyɛ n'adwuma, na mmom wɔama ano kɔ soro sen nea tebea no hwehwɛ. Wɔyɛɛ nhyehyɛe no maa bere tiaa a ahomeka di akyi. Wɔanyɛ no da sɛ ɛnka so nnaawɔtwe. Sɛ ɛyɛ saa a, saa adwumayɛ a ɛkɔ so no haw wo, na bere kɔ so no, ebetumi ama akoma a ɛyɛ pan ne dadwen a na ɛsɛ sɛ ɛbɔ wo ho ban no aba.
Suro ne dadwen nyɛ ade koro
Saa nsɛmfua mmienu yi wɔde di dwuma sɛnea ɛkyerɛ ade koro, nanso nsonsonoe no ho hia.
Suro yɛ mmuae a ɛma asiane a ɛwɔ ha, mprempren. Kar a ɛredan abɛhyɛ wo kwan mu. Ɔkraman a ɔretu mmirika aba wo so. Suro yɛ nnam, ɛyɛ pɔtee, na ɛba awiei bere a asiane no ba awiei.
Dadwen twe daakye. Ɛyɛ nipadua a ɛreyɛ ne ho krado ma asiane a emmaa da na ebia ɛremma da. Ɛno nti na wubetumi ate nka bere a wote ase pɛpɛɛpɛ wʼankasa akongua so. Biribi nni hɔ a wobɛko, na biribi nni hɔ a wobeguan, enti ahoɔden a wo nipadua nyae no nni baabi a ɛbɛkɔ. Mmom ɛyɛ kɔnkɔn, hwehwɛ asiane no, na ɔhwehwɛ no ankasa fi ase yɛ te sɛ adansedi sɛ asiane no yɛ nokware.
Sɛ wote eyi ase a, ɛma wo nya beae ketewa a wokura. Sɛ suro no bɔ wo a, wubetumi abisa asɛm baako: eyi rekɔ so mprempren ana, anaa mereyɛ me ho krado ama akyiri? Mpɛn pii no nokware mmuae no ne akyiri. Ɛno mma nkate no nyera. Ɛma emu yɛ mmerɛw kakra, efisɛ ɛsan de wʼadwene ɔfa a ɛyɛ komm no san ba nkɔmmɔ no mu.
Baabi a daa dadwen ba awiei na yare fi ase
Dadwen bi nyɛ nea ɛyɛ teteete nko ara, na mfaso wɔ so. Ɛno na ɛma woyɛ wo ho krado ma osuahwɛ, woyɛ brɛoo wɔ kwan a sukyerɛmma wom so, wohwɛ obi a wodɔ no. Asetena a dadwen biara nni mu no bɛyɛ asiane. Botae no nyɛ da sɛ wonnte bi nka koraa.
Enti ɛyɛ dɛn na wuhu daa dadwen ne dadwen yare ntam nsonsonoe? Nkyerɛwbea no fa kyɛfa, kɔso a ɛkɔ so, ne bo a ɛyɛ den ho.
- Kyɛfa. Dadwen no so kɛse sen sɛnea tebea no hwehwɛ, anaa tebea pefee biara nni hɔ koraa.
- Kɔso. Ɛntwam bere a ade a ɛhaw no twam. National Institute of Mental Health ka no pefee: sɛ wowɔ dadwen yare a, dadwen "nnkɔ, wote nka wɔ tebea pii mu, na ebetumi akɔ akyiri bere kɔ so."
- Bo. Ɛrehaw wo nna mu nneɛma ankasa, a wo nna, wʼadwuma anaa sukuu adwuma, ne wʼabusuabɔ ka ho.
Sɛ nea ɛto so abiɛsa yi hyia a, ebia woredi dadwen yare ho dwuma sen bere a emu yɛ den. Na sɛ wowɔ saa a, wo nkutoo na ɛyɛ. NIMH bu ho akontaa sɛ ɛkame yɛ Amerika mmabun ne mpanyimfo nkyɛmu abiɛsa mu baako nya dadwen yare bere bi wɔ wɔn nkwa mu. Saa yare yi fa su kakra a ɛtaa ba, a generalized anxiety disorder ka ho, baabi a dadwen no de ne ho fam ade biara ho, panic disorder, social anxiety, ne specific phobias.
Eyinom mu biara nyɛ suban atemmu. Dadwen yare yɛ apɔwmuden tebea, ɛnyɛ nsɛnkyerɛnne sɛ woyɛ mmerɛw anaa woantumi anwene adwene pa.
Nea enti a ɛsɛe hɔ: ɔkwankyere fa afidie
Nhyehyɛe baako wɔ hɔ a ɛfata sɛ wote ase boro nea aka no nyinaa so, efisɛ ɛno ne afidie a ɛma dadwen kɔ so bere tenten akyi a anka na ɛsɛ sɛ daa dadwen no ayera dada no. Ɛyɛ ɔkwansiw (avoidance).
Ɛyɛ adwuma sɛɛ. Biribi ma woyɛ dadwen, enti wuyi wo ho fi ho. Apontow, telefon frɛ, kwantenpɔn, email a wokɔ so mmue no. Bere a wuyi wo ho fi ho ara pɛ no, dadwen no tew, na saa tewtew no te sɛ ahomeka a ɛyɛ dɛ. Wʼadwene hu. Ɛkora adesua bi komm: saa ade no yɛɛ asiane, na sɛ meyii me ho fii ho no ɛbɔɔ me ho ban. Enti bere a edi hɔ no suro no ba ntɛm kakra na ɔpɛ a wopɛ sɛ wuyi wo ho fi ho no yɛ den kakra.
Ɔfa a ɛyɛ atirimɔden ne nea ɔkwansiw siw wo kwan sɛ wonsua. Wonnya hokwan nhu sɛ na ade no yɛ nea wubetumi atena ase, sɛ nea wusuro sɛ ɛbɛba no ntaa mma, na sɛ dadwen no ankasa yera bere a wotena hɔ kyɛ a. Adesua a anka ɛbɛma alarm no adwo koraa no nnya kwan da. Nea enye koraa ne sɛ beae a wuyi wo ho fi ho no taa nyin. Kwantenpɔn baako a wodi atɛm yɛ kakra. Nsaano biako a wopo yɛ wɔn mu dodow. Wo wiase yɛ ketewa komm sɛnea ɛbɛhyɛ suro no mu.
Ɛyɛ eyi pefee nti na ayaresa a etu mpɔn kɛse no nyɛ sɛ ɛbɛka wʼano afi dadwen mu anaa aboa wo ma woayi wo ho ntɛm. Wɔyɛ nea ɛne no bɔ abira, ahwɛyiye so na wɔ bere a wubetumi agyina ano so: wɔboa wo ma wuhyia ade a wusuro no wɔ anammɔn nketenkete a wɔboa mu mu sɛnea wʼadwene betumi anya adansedi a ada ho da. Saa hyia nkakra no ne cognitive behavioral therapy koma, na ɛyɛ nea enti a saa kwan no yɛ adwuma no fa kɛse.
Nea ɛboa ankasa
Switch baako pɛ a ɛdum dadwen nni hɔ, na nea efi a ɛhyɛ bɔ sɛ obi wɔ hɔ no retɔn biribi. Nanso pii wɔ hɔ a wubetumi ayɛ, na emu dodow no ara yɛ adwuma denam sɛ ɛkasa kyerɛ nipadua alarm no sen sɛ ɛne adwene no di agorɔ.
Nneɛma kakra a ɛboa ankasa wɔ bere no mu:
- Yɛ wo home a wuhome no brɛoo. Home tenten a wuhome wo mu brɛoo no yɛ nneɛma kakra a wowɔ a ɛfa fight-or-flight mmuae no so tee. Ma home a wuhome wo mu nware sen nea wode hyɛ mu, na yɛ no mpɛn kakra.
- Bɔ nea ɛrekɔ so din. Sɛ woka sɛ "eyi ne mʼalarm nhyehyɛe a ɛrebɔ, ɛnyɛ amane ankasa" a, ɛkanyan wʼadwene ɔfa a ɛyɛ adwene a dadwen ma ɛyɛ komm no.
- Keka wo ho. Stress mmuae no nyaa ahoɔden maa adeyɛ. Nantew tiaa anaa wo nsa a wobɛwosow ma saa ahoɔden no nya baabi a ɛbɛkɔ.
- San kɔ wo nkate mu. Hwɛ nneɛma anum a wubetumi ahu, anan a wubetumi ate, abiɛsa a wubetumi de wo nsa aka. Eyi twe wo fi daakye a woasusuw ho mu de wo ba mprempren a ɛyɛ dwoodwoo mu.
Sɛ ɛyɛ dadwen a ɛda hɔ a, agorɔ tenten no ho hia sen kwan biako. Nkekamu a ɛkɔ so daa, nna pa, ne sɛ wobɛyɛ brɛoo wɔ caffeine ne nsa ho nyinaa brɛ nnyinaso volume no ase. Na dadwen a adan yare no yɛ tebea a wotumi sa no mu biako. Kasa ayaresa, titiriw cognitive behavioral therapy, wɔ adansedi a ɛyɛ den wɔ akyi, na obi nso, aduru boa. Asɛmpa no, sɛnea NIH ankasa apɔwmuden nsɛmma nhoma ka no pefee, ne sɛ "wotumi sa dadwen."
Bere a wobɛhwehwɛ mmoa pii
Amanehunu anohyeto a ɛsɛ sɛ wutwa ansa na "wɔama wo kwan" sɛ wubisa mmoa nni hɔ. Sɛ dadwen kɔ so siw wo nna, wʼadwuma, anaa nnipa a wodɔ wɔn kwan a, ɛno yɛ ntease a ɛdɔɔso sɛ wo ne ɔyaresafo anaa atemu fo bɛkasa. Ɛnsɛ sɛ wotwɛn kosi sɛ ɛbɛyɛ nea wuntumi nntena. Ɛnsɛ sɛ woahu biribiara ano ansa na woafrɛ.
Frɛ ntɛm sɛ dadwen no yɛ nea wuntumi nni so, sɛ ɛretwe wo afi nneɛma ne nnipa a na wʼani gye ho ho, sɛ nipadua mu nsɛnkyerɛnne a wuntumi nkyerɛ mu ka ho, anaa sɛ akoma a ɛyɛ pan na emu yɛ duru ka ho. Ɔyaresafo nso betumi ahwɛ sɛ ebia nipadua mu biribi, te sɛ thyroid haw, na ɛrema nkate no aduan.
Na sɛ wʼadwene ba bere bi a wompɛ sɛ wowɔ ha a, yɛ no sɛ bere a ɛsɛ sɛ wofrɛ mmoa ntɛm ara, ahokyere ahama, ɔyaresafo, anaa obi a wugye no di. Saa nkate no yɛ ade a nnipa fi mu ba bere a wonya mmoa, na ɛnsɛ sɛ wo nko ara soa.
Dadwen nyɛ nsɛnkyerɛnne sɛ biribi asɛe wo ho. Ɛyɛ nsɛnkyerɛnne sɛ wowɔ alarm a ɛyɛ adwuma. Botae no nyɛ sɛ wobɛtu alarm no afi mu. Ɛyɛ sɛ wobɛsua ne suban yiye araa sɛ wubetumi ate, ada no ase, na woahu wʼankasa sɛ egya wɔ hɔ ankasa anaa.
Nea wonya nsɛm fi (Sources)
- National Institute of Mental Health, Anxiety Disorders
- NIH MedlinePlus Magazine, Anxiety: What you need to know
- Harvard Health, Understanding the stress response
- Mayo Clinic, Anxiety disorders: Symptoms and causes