Cafimaadka Dhimirka

“Maanka/maskaxda caafimaadka qabta” Waa marka uu qofka gaaro heer uu
ogyahay waxa karaankiisu yahay, marka uu maareyn karo daruufaha nolosha ee
caadiga ah, uuna wax u qaban karo naftiisa iyo bulshada uu la noolyahay.  Si qofka
uu ugu noolaado nolol tayo leh waxaa muuhiim ah in uu la socdo xaalada
caafimaad ee uu maankiisa ku suganyahay iyo inaanbarano sida aan u ilaalin
laheyn caafimaadka maankeena.

Soomaali haddaan nahay , marka aan ka hadalno caafimaadka maskaxda waxaan ka
fekernaa qofka waalan oo keliya. Marka qofku gaaro heerka waallida waa heerka ugu
dambeysa uguna xag jirta xanuunada ku dhaca maskaxda. Marka waxaa muhiim ah in
aan diiradda saarno sidii aan u maareyn laheyn caafimaad qabka maskaxda 
 
Calaamadaha lagu garto marka qofka caadimaadka maskaxdiisu fiican tahay waxaa
ka mid ah:
 Kartida wax barasho
 Kartida in wax la dareemo, laga hadlo lana maareeyo dareemada kala
duwan ee nolosha.
 Kartida in xiriir wanaagsan lala yeesho dadka kale
 Kartida in la aqbalo in nolosha sida la rabo aanay mar walba noqoneyn.
 Waxay xamili karaan baahida nolosha iyo dhibka la soo gudboonaada.
 Go’aamadoodana iyaga ayaa gaari kara


Somaalida waa bulsho isku xiran, istaakuleysa, wada xiriirta isna garab taagan,
dhaqamadaasna waa kuwo horumariya caafimaadka maanka. Ka qayb qaado
kobcinta cafimaadka maskaxdaada:

1. Ka hadal dareenkaaga: Marka qofku uu ka hadlo waxa uu dareemaayo,
waxey ka caawisaa in caafimaadka maankiisu uu xoogsado iyo in uu wajaho
dhibaatooyinka soo foodsaaray. 
2. Jimicso: Jimicsiga waxuu qofka u fududeeyaa in uu helo hurdo, dareemana
jawi fiican.
3. Cunto tayo leh Cun:  Cunto dheelitiran waxa ay u fiicantahay caafimaadka
jirka iyo ka maskaxdaba.

4. Caawinaad weydiiso: Haddii aad dareentid in xaaladda kugu soo
wajahantay ay tahay mid aadan maareyn kareynin caawinaad weydiiso.
Waxaa laga yaabaa in qoyskaaga ama asxaabtaada ay kaa caawiyaan.
5. Jawiga Badalo:  Daqiiqado gaaban ayaa kuu noqon kara wax aad ku
nafistid. Naftaadaa waqti u gaar ah sii.
6.  Ku qanac qofka aad tahay:  Kalsoonida waxa ay kaa caawineysaa in aad
dulqaad u yeelato marxaladaha adag ee nolosha.
 

Caring for your mental health

According to WHO: “Mental health is a state of well-being in which an individual
realizes his or her own abilities, can cope with the normal stresses of life, can work
productively, and is able to make a contribution to his or her community.”
Good mental health is characterized by a person's ability to fulfil a number of key
functions and activities, including:
 The ability to learn.
 The ability to feel, express and manage a range of positive and negative
emotions
 The ability to form and maintain good relationships with others
 The ability to accept life’s disappointments.
 The ability to meet life’s demands and handle their problems when they arise.
 The ability to make their own decisions.


There are things one can do to look after her/his mental health
1. Talk about your feelings: Talking about your feelings can help you stay in good
mental health and deal with times when you feel troubled.
2. Keep active: Regular exercise can boost self-esteem and can help one
concentrate, sleep, and feel better
3. Eat well: The brain needs a mix of nutrients in order to stay healthy and function
well, just like the other organs in your body. 
4. Keep in touch: Keep the lines of communication open: it’s good for you!
5. Ask for help: None of us are superhuman. If things are getting too much for you
and you feel you can’t cope, ask for help.
6. Take a break: Give yourself some ‘me time’.
7. Accept who you are: Feeling good about yourself boosts your confidence .
Good self-esteem helps you cope when life takes a difficult turn.

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