Wo Nipadua wɔ Stress Ase: Nea Ɛreyɛ wo Mu Ankasa

Biribi hyɛ ase ma no. Email tiawa bi a efi wo panyin nkyɛn. Kar bi a edan ba w'akwan mu. Edin bi a ɛba wo fon so a woanhwɛ kwan. Na ansa na woasi gyinae bi, wo nipadua adi kan akɔ. Koma rebɔ denneennen. Ahome ayɛ tiaa. Ahonim a ɛyɛ hyew a ɛkeka, te sɛ nea wo ntini biara asɔre agyina tee.

Yɛn mu dodow no ara bu eyi sɛ ɔtamfo. Yɛpɛ sɛ ɛkɔ. Nanso ɛboa sɛ wubehu nea worete ankasa, efisɛ emu biara nyɛ kwa na emu biara nso nsɛe ɛ. Ɛyɛ nsono nsono, na ɛwɔ adwuma a ɛyɛ.

Kɔkɔbɔ no hyɛn ansa na woahyɛn

Wo amene mu dɔɔso no, fɔn ketewa bi te hɔ a wɔfrɛ no amygdala. Susuw ho sɛ wusiw kɔkɔbɔ afiri. N'adwuma nyinaa ne sɛ ɛbɛhwehwɛ asiane na ayɛ ho ade ntɛm, na ɛntwɛn wo amene afaafa a ɛyɛ adwene brɛoo no na wɔ aka asɛm. Bere a ɛte asiane bi nka pɛ, ɛto signal kɔ hypothalamus, a Harvard Health ka ho asɛm sɛ ɛte sɛ nipadua no tumi adwumayɛbea.

Efi hɔ no, tumi adwumayɛbea no dane switch bi. Ɛhyɛ wo sympathetic nervous system, wo nervous system baabi a ɛkanyan wo no, ahooden. Signal tu kɔ w'adrenal glands a esisi wo asaabo so no so, na ɛhwie adrenaline gu wo mogya mu.

Ɛha na nipadua mu nneɛma no fi ba. Stress nsɛnkyerɛnne a yɛnim no nyɛ mfomso. Emu biara yɛ wo nipadua a ɛresiesie ne ho sɛ ɛbɛko anaa eguan:

• Wo koma bɔ denneennen na ɛyɛ ntɛm, de mogya kɔ wo honam mu ne wo nnaadaa a ebia ɛhia sɛ ɛtu.
• W'ahome yɛ ntɛm na w'ahomemu kwan bue kɛse, twe mframa pa kɛse ba mu.
• Saa mframa pa a ɛka ho no du w'amene mu, na wo nteɛnte yɛ nnam. Wiase no yɛ hann kɛse na ɛyɛ dede kɛse.
• Asikre ne srade hwie gu wo mogya mu sɛ aduan ntɛm.

Saa nneɛma yi nyinaa ba ntɛm araa ma, sɛnea Harvard ka no, efi ase ansa na w'amene mu baabi a ehu ade no awie nea worehwɛ no mpo dwumadi. Wuhuruw fi ɔwɔ a ɔwɔ akwantenten no so ho ansa na wo fa biara asi so dua sɛ ɛyɛ ɔwɔ. Mpɛn pii ɛyɛ dua. Wo nipadua pɛ sɛ ɛbɛyɛ mfomso na ɛho ayɛ dwoodwoo sen sɛ ɛbɛyɛ nokware na ayɛ brɛoo.

Asorɔkye a ɛto so abien

Adrenaline a ɛba prɛko no yera wɔ simma kakra mu. Sɛ asiane no da so wɔ hɔ a, system a ɛyɛ brɛoo bi gye di sɛ ɛbɛma woakɔ so. Wɔfrɛ no HPA axis, wɔato din afi adwumayɛfo baasa a wɔka ho mu: hypothalamus, pituitary gland, ne adrenal glands.

Saa system yi ma wo nan da gas no so. Harvard Health de saa mfonini no ara di dwuma, frɛ sympathetic nervous system no gas pedal na ɛkyerɛ sɛnea HPA axis ma ɛkɔ so mia so. N'adwuma titiriw a epue ne hormone a ebia woate ho asɛm pɛn: cortisol. Cleveland Clinic ka sɛ cortisol a wɔyi gu mu no yɛ HPA axis adwuma titiriw. Cortisol ma mogya mu asikre kɔ soro, ma wo ani da hɔ, na brɛoo ma nneɛma a ɛho nhia ntɛm te sɛ aduan a wɔaduru ne nsiesie twɛn. Bere a wɔretaa wo no, wo nipadua mfa awia aduan ho asɛm.

Sɛnea ɛsɛ sɛ ɛba awiei

Eyi ne fa a ɛho hia sen biara, na fa a mpɛn pii yɛ yera no.

Saa nyiae yi nyinaa wɔayɛ no sɛ ɛnyɛ daa de. Ɛyɛ mmirikatu tiawa, ɛnyɛ tebea a ɛtena hɔ daa. Sɛ asiane no twam pɛ a, wo nipadua wɔ ɔkwan a ɛfa so gyae no ankasa. Cortisol no ankasa de nkra san kɔ hypothalamus se ɛnnyae kɔkɔbɔ no bɔ. Cleveland Clinic kyerɛkyerɛ saa nkontonkyi yi mu pefee: cortisol a ɛwɔ wo nipadua mu no ma wo hypothalamus gyae signal a ɛhyɛ stress nyiae no ase no yɛ, na nyiae no ba awiei.

Wo nervous system baabi foforo, nea ɛyɛ brɛoo no, san ba adwuma mu. Wo koma yɛ brɛoo. W'ahome yɛ tenten. Aduan a wɔaduru no san hyɛ ase. American Psychological Association ka no tiawa fa cardiovascular system no ho: sɛ nea ɛde stress ba no twam pɛ a, nipadua no san kɔ ne tebea a ɛyɛ daa no mu. Saa nsan a ɛkɔ no ne nyiae no nyinaa. Wɔanyɛ stress sɛ baabi a wobɛtena da. Wɔyɛɛ no sɛ asorɔkye a ɛsɔre na ɛtɔ.

Bere a asorɔkye no mmubu da

Ɔhaw no fi ase bere a kɔkɔbɔ no kɔ so bɔ. Ɔwɔ a ɔwɔ akwantenten no so no ba na ɔkɔ. Adwuma a wusuro, abusuabɔ a ɛresɛe, sika a ɛnnu, fon a ennyae da, awerɛhow a ɛda wo koma so abosome pii. Eyinom ntwam wɔ simma kakra mu, enti system no nnya signal da sɛ ɛnnum.

Eyi ne stress a ɛtena hɔ daa, na ɛyɛ ade soronko fi bere bɔne baako. Nyiae koro no ara a ɛbɔ wo ho ban wɔ mmirikatu mu no hyɛ ase haw wo bere a ɛyɛ adwuma adapɛn pii. APA hwɛ nea ɛno yɛ wɔ nipadua no nyinaa mu, na nhwɛso no yɛ pɛ.

• Ntini. Ehu tiawa mu no, wo ntini mia na afei ɛsan gyae. Wɔ stress a ɛkɔ so daa ase no, APA ka sɛ, ɛtena tebea a wɔawɛn so daa mu. Ɛno na tiyɛw pii, abogyem yaw, ne mmati ne kɔn yaw fi.
• Ahome. Stress ma w'ahomemu kwan yɛ ketewa na ɛma w'ahome yɛ ntɛm. Nnipa dodow no ara tumi di so, nanso ahome ntɛm a ɛyɛ tiaa no betumi akɔ soro, na nnipa bi mu no etumi adan ahopopo a ɛboro so (panic attack).
• Koma ne mogyabɔnten. Koma a ɛbɔ denneennen ɛtɔ da no nyɛ hwee. Sɛ ɛkɔ so abosome pii a, koma a ɛkɔ soro daa, mogya mu ahoɔden, ne stress hormone no haw wo cardiovascular system na ɛma asiane a ɛfa mogya mu ahoɔden a ɛboro so, koma yare, ne stroke kɔ soro bere a ɛrekɔ.

Na off-switch no ankasa betumi asɛe. Cleveland Clinic kyerɛkyerɛ sɛnea stress a ɛba mpɛn pii anaa nea emu yɛ den betumi de HPA axis afi pɛɛ mu, ama cortisol akɔ soro bere a ɛnsɛ sɛ ɛyɛ saa. Ɛno yɛ deɛ nti stress a ɛkɔ so kyɛ no nyɛ den nko ara. Etumi de brɛoo ka w'akwankyere a ɛko tia ɔyare, wo nna, wo mu duru, ne w'adwene. Nipadua a na ɛrebɔ mmɔden sɛ ebegye wo nkwa no fi ase tua tow esiane sɛ ɛda gyinae so daa nti.

Sɛ wokenkan saa nhwɛso no na wuhuu wo ho mu a, mesrɛ wo mfa dadwen nka ho. Sɛ wubehu nea ɛrekɔ so no ne fa a edi kan a wode benya nea wobɛka ho.

Adwumadi ne system no na ɛnyɛ atia no

Worentumi mfa w'adwene mfi stress nyiae mu, efisɛ nyiae no hyɛɛ ase ansa na wo adwene amene no nya kwan ka asɛm. Nea wobɛtumi ayɛ ne sɛ wode "asiane no atwam" nkra a ɛretwɛn no bɛkɔ wo nipadua mu. Nneɛma kakra boa ankasa:

1. Yɛ w'ahometu no tenten. W'ahome ne saa nyiae yi nyinaa fa baako a wobɛtumi ade wo nsa adi so. Ahometu a ɛyɛ brɛoo, ɛware no yɛ nkra tee a ɛkɔ wo nervous system se asiane no atwam. Emu kakra mpo betumi afi ase asɛ no.
2. Yi ahooden no fi mu. Stress nyiae no de aduan hyɛɛ wo nipadua ma sɛ wode betu mmirika anaa woade ako. Anammɔntu, atrapoe foro, wo nsa wosow, biribiara a ɛfa nipadua ho boa hyew nea ɛrekyinkyin na ɛyɛ nsɛnkyerɛnne sɛ asiane no atwam.
3. Yɛ ahomegye ankasa ade a wonnyae. Esiane sɛ wɔayɛ system no sɛ ɛbɛsɔre na atɔ nti, ehia fa a ɛtɔ no. Nna, bere a wugye w'ahome ankasa, ne ahomegye nketewa da biara nyɛ akɛsesɛm. Ɛno ne sɛnea kɔkɔbɔ no san yɛ foforo.
4. Bɔ asiane no din wɔ pue mu. Mpɛn pii amygdala no yɛ ho ade ma biribi a ɛnna adi yiye na ɛsɛ sɛ ɛba. Sɛ woka pefee nea wodwen ho ankasa a, ɛtumi boa ma w'amene fa a ɛyɛ adwene no san ba adwuma mu na ɛyɛ no nea ɛfata.

Eyinom mu biara nyɛ sɛ wobɛhyɛ wo ho sɛ wonte nka sɛ wo ho adwo wo. Ɛyɛ sɛ wobɛma wo nipadua signal a ɛretwɛn no na ama atumi ayɛ nea ɛnim dedaw.

Bere a ɛsɛ sɛ wonya mmoa pii

Stress nyiae a ɛba na ɛkɔ no yɛ wo nipadua a ɛreyɛ n'adwuma kɛkɛ. Ade a ɛsɛ sɛ wohwɛ no yɛ off-switch a ɛte sɛ nea akyere. Sɛ mia no, suro no, nna a asɛe no, koma a ɛbɔ denneennen no, anaa atenka sɛ biribiara dɔɔso dodo no akɔ so adapɛn pii na ɛrennwo a, ɛsɛ sɛ wo ne ɔdɔkota anaa therapist bi di ho nkɔmmɔ. Stress a ɛkɔ so daa no fa bi yɛ nipadua mu de, na clinician betumi ahwɛ afaafa a wuntumi nhu no.

Na sɛ adesoa no adan akɔ baabi a wompɛ sɛ wote ha, anaa wo ankasa nsusuwii bɔ wo hu a, ɛno nyɛ bere a wobɛyɛ wo nko. Frɛ crisis line bi anaa odwumayɛni bi nnɛ. Wɔatete nnipa ama eyi ankasa, na sɛ woteɛ wo nsa kɔ wɔn nkyɛn a ɛyɛ nneɛma a ɛyɛ den a onipa betumi ayɛ no mu baako.

Wo nipadua suaa saa nyiae yi wɔ bere tenten yiye mu, na esuaa sɛ ɛbɛkora wo nkwa so. Ɛnyɛ wo huammɔ. Ɛhia sɛ ɛte, wɔ kasa a ɛte ase mu, sɛ asiane no atwam.

Nsɛm a Wonyaa Fii

• Harvard Health Publishing, Understanding the stress response
• American Psychological Association, Stress effects on the body
• Cleveland Clinic, HPA Axis: The Stress Response System