Feeling good at home (during COVID-19) - Bislama
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Harem gud lo haus (lo taem blo COVID-19)
Harem gud long haus hemi wan smol samari blong ol samting we yu save mekem blong yu stap gud. Hemi gat ol wei wei yu save gud long yu wan, ol famli mo ol fren mo save wanem istap hapen long everiwan ol taem. Igat sam ling long plante risos mo ol samari blong ol stret stori blo COVID-19 wetem ol stret sos mo ol okenaesesen we oli save helpem tingting blong man long en lo samari.
Luksave ol filing blong yu – oli save talem sam samting
Notice your emotions - they are informative
Long ol kaen taem olsem, hemi nomol blong man hemi filim stress, wari, fraet or harem nogud mo long fulap man, filing yia bae hemi lus. Wan strateji blong help wetem ol filing hemi blong yu luksave mo talem se hemi wanem kaen filing yu stap filim naoia. Taem yu luksave stret wanem filing yu save andastanem wanem yu stap filim mo ol naraman tu. Ol risos hemi save helpem yu blong givim infomesen we bae yu faenem hemi help blong traem blong dil wetem stress mo wari long taem blong COVID-19.
• Head to Health (Department of Health). Ples yia hemi talem ol gudfala rod blong helpem tingting blong yu mo ol famli blong yu blong dil wetem fraet mo wari long ol sik we hemi save pass long wan man go long naraman.
• Tips for coping with coronavirus anxiety (Australian Psychological Society). Emia sam infomesen we hemi soem sam long ol wei we hemi save helpem yumi ol bigman mo ol pikinini blong dil wetem wari mo fraet we yumi stap fesem from sik blong coronavirus.
• Managing anxiety and stress (Centres for Disease Control and Prevention). Hemi stap provaedem help long ol mama mo papa, ol man we oli stap stanap long foret blong lukluk long sik mo olgeta we oli bin rilis long qwarantin.
• Seek support mo toktok wetem wan helt woka.
Save wanem we hemi stap hapen, nomata we yu stap longwe
Stay connected, even from afar
Stap longwe long ol frens mo famili hemi save risal long filing blong stap yu wan. ‘Sosol distensing’ hemi wan toktok we save mekem man hemi confius. Nomata we yumi nid blong stap seperet long ol man outsaet long haus blong yumi, hemi no minim se yumi mas stap yu wan nomo (sosel aesolesen). Sosol aesolesen hemi save gat wan rabis impak long tingting blong man. Igat plante way we yu save konekt wetem ol man be no kam kolosap long olgeta.
• Stap kontakt wetem ol naraman oltaem. Jekem ol neyba mo ol fren mo famli. Ating, statem wan fren sistem blong stap jekem yufala oltaem. Yu save sendem email, SMS or wan fani pija – bae oli harem gud blong konekt wetem ol man.
• Jekem ol olfala neyba. Askem olgeta sapos oli nidim help blong go pem ol samting lo stoa, go long garen o lukaotem ol animol blong olgeta. Yu save usum COVIDKindness card blong no mekem se yu no kam kontakt lo fes to fes.
• Mekem vidio kol. Igat fulap samting we yu save usum blong save wanem hemi stap happen wetem ol families mo frens. Olsem wanem sapos yu planem wan ‘kakae lo aftanun’ wetem ol fren blong yu o yu mekem wan miting blong ol pikinini blong yu wetem ol fren blong olgeta long skul.
• Mek ius long teknoloji be traem blong no go mekem ‘nois’ long sosol midia. Ating, statem wan klas long intanet. Yu gat wan spesel talent? Ating, yu ple gita o yu save dro. Ating, yu save statem wan klas long intanet blong konekt wetem ol naraman.
Tekem taem blong ol samting we yu laekem
Take time for the things you enjoy
Hemi had smol blong no stap tingting long sik ya mo yu maet harem nogud blong stap tingbaot yu wan. Be hemi impoten blong yu mekem taem blo ol samting wei yu stap laekem. Ol samting ya hemi save inkludum hemia wei stap lo list ya:
• Praktis long wan instramen blo musik
• Rid mo raet
• Art mo kraft osem somap, dro mo pein
• Lukluk sun igo daon
• Danis raon long rum
• Ple wan gem long bod
• Wajem wan muvy we yu laekem
• Relaxem tingting o lanem blong relaxem tingting
• Lanem sam niufala skill long intanet
Kakae gud
Eat well
Kakae gud hemi givim ol samting we bodi mo maen hemi nidim blong hemi save stap helti oltaem (mental health). Bae yu nomo stap go tumas long sto osem bifo so hemi gud blong yu stap tingting fastaem mo planem hao blong yu stap pem ol helti kakae blong mekem kakae gud.
Some tingting blo kakae gud mo sam activiti blo kuk hemi inkludum:
• Kakae fres frut mo grins. Tedei inogat sot blong fres frut mo grins. Yu mas planem kakae blong yu blong iusum fres kakae fastaem, afta jes stap go from ol kakae long tin mo emia long aes boxis from bae yu nomo go long sto olsem bifo.
• Dring plante wota. Dring wota instead blong drink lemonat mo traem blong no dring tumas tea, kofi o ol nara drink we igat tumas caffeine insaet – hemi save lid igo long body nogat inaf wota mo hemi afektem slip blong yu
• Plan. Listim aut ol samting we ba yu nidim lo wan wik blong stap kakae helti mo yu mas redi blong jenisim sam kakae mo karem sam difren wan sapos hemi nogat.
• Klin hemi key. Wasem han hemi stap olsem impoten praktis blong contolem COVID-19 mo mas mekem oltaem, hemi inkludum tu bifo yu mekem kakae mo afta taem u karem out ol plet mo cap.
• Tingbaot ol kakae we save stap long taem. Ol kakae lo tin mo hemia we hemi stap lo aese oli still helti mo oli save stap long taem mo.
Sam narafala risos:
Wol Helt Oganaesesen (WHO) istap givim sam mo help lo saet blo kakae lo taem blong kwarentin mo sam eksampol blong sam frut mo grins we hemi save stap long taem.
Skul blong Pablik Helt lo Havard University hemi stap givim infomesen long fud sefti mo gud blong hem lo bodi long taem blo COVID-19. Hemi inkludum hao blong stap safe taem yu go long sto mo tokbaot hao nao blong wasem mo storem ol fres kakae, mo hao blo handelem mo fulumap blo rediusum risk blong pasem sik.
Eksesaes
Exercise
Eksesaes hemi wan wei we oli pruvum se hemi save daonem level blong stress, wari mo harem nogud from hemi stap rilisim ol ‘harem gud’ samting inkludum dopamine, endorphins mo serotonin. Ol gaedlaen blong Ostrelia hemi stap talem long ol bigman se oli mas mekem at list 30 minits blo medium to hevi aktiviti blo kolosap evri dei blong wik Level blo aktiviti ating ba hemi kam mo had taem yu stap lo haus, be eni aktiviti hemi gud bitim nogat nomo mo yu save kamap wetem ol kaen aktiviti we ba yu mekem. Yu save mekem 10 to 15 minits nomo be yu mekem truaot lo wan dei.
WHO hemi stap givim sam gudfala tingting long hao blong yu save stap aktiv oltaem lo haus long taem blong stap kwaet lo haus be nogat spesel ekwipmen mo smol spes. Hemi inkludum ol eksampol (wetem ol foto) blong ol eksesaes we yu save mekem we hemi inkludum:
• Tekem ol sot spel blo eksesaes long dei. Usum ol taem ya blong mekem blad hemi muv gud long wan way we hemi stret long yu osem strej, ron ron lo semak ples o leftemap sam buk
• Folem wan eksesaes klas lo intanet. Plante ples blong eksesaes oli stap ofarem ol klas long intanet from oli ol rul blong sosolaes, o yu save luk long ol nara ples osem YouTube we hem igat ol fri klas tu. Yu mas save stret se klas ya hemi stret long eij mo helt/fitness blong yu
• Go wokabaot. Nomata sapos hemi wokabaot long rum, garen o franda o long semak ples – evri step hemi impoten!
• Stanap. No staon tumas, traem blong stanap plante.
Enjoem neija
Enjoy nature
Tekem taem blong enjoem neija hemi save mekem yu stap gud mo helti. Hemia save inkludum tu stap long garen o wokabaot taem igat janis. Nomata we yu stap insaet igat plante way we yu save konekt wetem neija osem:
• Harem nois blo ol neija
• Luk luk tru long windo, o stap long franda, stap karem fres win
• Pleple wetem ol animol blong yu osem dog, puscat
• Lukluk long ol pija we soem ol difren ples, wan fevaret ples blong yu, foto blong yu o wan ples wei yu wantem go long hem
• Lukaotem ol plan blong yu, ol flawa blong yu long garen. Plante bigfala sto oli salem ol sids, ating putum sam sids long botel mo givim long ol neiba blong yu.
• Peint, dro mo rid mo lukluk long ol samting abaot neija tu hemi save help.
• Enkarejem ol pikinini blong yu blong karem ol lif, flawa, mo nara samting blong mekem ol kraft wetem long haus. Yu save go tu lo wan pleple hant lo bus.
Putum wan plan
Establish a routine
Ol plan oli helpem yumi blong kasem ol nomol aktiviti osem lukaotem yu wan, wok long haus, slip, stadi or wok, kakae gud, save wanem stap happen raon long yu mo ol fren blong yu, eksesaes mo ol nara samting we yu save enjoem – yes, evri samting we oli talem lo ples yia Harem gud lo haus. Ol plan yia hemi save helpem yumi blong lukaotem gud ol aktivitis, givim yu wan filing blong kontrol mo filing blo winim wan samting. Tingbaot se fulap man bae oli nomo wok o muv semak olsem wan ‘’nomol laef’’, mekem se bae yu luk se hemi help blong yu jenjem sam lukluk blong yu mo yu mekem gud long yu wan mo ol naraman.
Hemia hemi sam mo tingting blong helpem yu blong planem ol aktiviti blong yu taem yu stap long haus.
• Jusum ol impoten aktiviti. Jusum ol impoten aktiviti we oli impoten mo hemi gud long yu mo olgeta long haus blong yu, hemi save inkludum lukaotem gud yu wan, mekem mo kakae, klinap, pleple. Hemi gud tu blong inkludum ol aktiviti olsem ’jenjem ol klos blong slip” (yu harem gud blong werem nomo istap be jenjem hemi save mekem maen blong yu kirap blong statem dei).
• Markem ol haoa blong wok/stadi. Hemi save mek sua se yu separetem wok/stadi blong yu long praevet laef blong yu.
• Inkludum ol aktiviti we mekem yu ‘harem gud’. Mekem sua se yu inkludum ol aktiviti we yu laekem. Yu save jusum sam lo Harem gud lo haus.
• Raetem wan plan. Inkludum ol taem mo oda blong ol aktiviti, afta traem afta stretem. Wan plan blong ol aktiviti hemi save helpem yu blong yu no lusum fokas lo wanem we yu stap mekem (olsem mekem ol wok long haus long taem blong wok) blong stap givim wan stret taem blong mekem wan aktiviti. Olsem, planem wan taem blong ‘hangem ol klos lo line’ wetem ‘ejoem neija’ mo ‘drink wota mo kakae wan frut’ long dei, hemi help blong givim wan gutfala plan blong dei bitim wan dei we yumi wok olbaot nomo.
No dring tumas alkol o tekem draks
Avoid alcohol or other drugs
Ba yu maet luk se yu drink plante or tekem mo draks bitim fastaem. Be kaen stael ya hemi save spoilem yu long fiuja, mo stress hemi save mekem janis blong yu adikt long samting yia hemi bigwan mo. Alkol mo draks faondesen mo artikel yia hemi givim plante gutfala tingting long hao blong dring wetem tingting blong hemi nosave spoilem yu long taem blong stap yu wan.
No wajem tumas nius
Limit your news intake
Hemi orate blong no wajem nius we hemi tokbaot COVID-19, espeseli taem hemi mekem yu harem nogud o yu fraet. Hemi impoten blong yu save be traem blong no spendem tumas taem blong stap harem abaot ol divelopmen. Traem luk long artikel ya we hemi talem se ‘5 wei blong manejem amaon blong nius we yu stap luk long taem blong craesis’
Sosel midia hemi save mekem wan smol samting hemi kam wan bigfala nius wei ino tru. Hemi save mekem yu stress mo wari mo. Sam man oli luk se hemi mo gud blong luk nius long ol stret ples blong nius nomo mo oli kontrolem haomas sosel midia mo nius oli wajem.
Sipos yu harem se yu taet long ol nius o sosel midia, hemi save help blong yu no wajem tumas nius o go tumas long sosel midia, yu save mekem wan samting we hemi helpem yu blong relax olsem lisin long music, go wokabaot o ridim wan buk.
Iusum infomesen we hemi stretem mo lukaotem sapot
Use reliable information and seek support
COVID-19 hemi stap long foret blong nius blong plante wik nao, mo igat gutfala risen from wanem nao hemi olsem. Be hao nao bae yu save se infomesen we yu stap kasem hemi kam long wan stret mo updeit sos?
Hemi impoten blong yu kasem stret nius mo no ol stori olbaot. Blong kasem stret infomesen long COVID-19 long Ostrelia, mifala stap talem blong yu visitim ol websaet yia:
• Coronavirus (COVID-19) health alert by the Australian Department of Health
• Coronavirus (COVID-19) current situation and case numbers by the Australian Department of Health
• The States and Territories also have information relevant to their jurisdictions: NSW, ACT, QLD, VIC, NT, WA, TAS, SA.
Sapos eniwan we yu save long hem, hemi nidim sapot, yu save toktok long wan man we yu trastem, wan famili memba, fren o wan dokta o yu save visitim wan long ol websaet o ringim wan long ol namba ya blong askem blong toktok long wan man we hemi tren long wok ya.
• Lifeline on 13 11 14
• Beyond Blue on 1300 224 636
• MensLine Australia on 1300 789 978
• SANE Australia on 1800 187 263
• Suicide Call Back Service on 1300 659 467
• Kids Helpline on 1800 551 800
• Headspace on 1800 650 890
• QLife on 1800 184 527
• Long taem blong imegensi kolem craesis tim long eria blong yu o 000
Ol man we stap kasem domestik vaelens oli save afekted bigwan long taem blong COVID-19 from plante risen olsem stap olgeta wan, wok, mani mo sosel presa. Sapos yu, wan famili memba o wan man we yu save hemi stap fesem kaen ya, igat sam okanaesesen we oli save sapot
• White Ribbon Australia. Hemia wan grup blo preventem domestik vaelens. Olgeta oli gat lis blong ol okanaesesen wea oli save givhan.
• Domestic Violence Resource Centre Victoria. Hemia wan link wea i gat infomesen lo COVID-19 mo domestik vaelens.
• 1800RESPECT on 1800 737 732. Olgeta oli open 24 owa blo supportem ol pipol wea oli afekted lo seksual, domestik mo famli vaelens mo abyus.
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