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An Afghan Adjustment Support Toolkit

Access to mental health services is challenging for Afghan newcomers, who often encounter linguistic, cultural, and logistical barriers when trying to seek help. In most locations where Afghans resettle in the U.S., there are few if any mental health providers that speak their language and understand their culture.

About the Name
Behtara Zhwand means “a better life” and combines colloquially used words in both Dari and Pashto.

Community-led Solutions

Some organizations have sought to meet the mental health needs of forcibly displaced people through community support groups led by trained peers. These interventions are often:

  • Low-cost
  • Free from linguistic barriers
  • More culturally congruent
  • Less stigmatized alternatives to individual counseling.

While they do not focus on specific mental health symptoms or conditions, studies show that psychosocial support groups for refugees help new arrivals build skills, make social connections, and feel more equipped to manage life in the United States.

Building Behtara Zhwand

Building on this knowledge and seeking to address the mental health needs of Afghan newcomers in Sacramento, the IRC developed a community-based adjustment support group specifically tailored to the Afghan community. The group is designed to be led by staff from the Afghan community or trained and appropriately compensated community members.

IRC in Sacramento’s team used the Pathways to Wellness Community Adjustment Support curriculum as a foundation to develop an Afghan-specific adjustment support program. The team, which was 60% Afghan, used an iterative process, reviewing the existing curriculum, contextualizing the content for the Afghan community, and continuously seeking participant feedback. This allowed them to adapt the materials to be culturally responsive and linguistically accessible. By testing the curriculum with multiple cohorts and incorporating lessons learned, the final toolkit reflects the unique needs and preferences of the Afghan newcomer population. The final lessons and supporting materials were gathered to produce the Behtara Zhwand Afghan Adjustment Support Toolkit.

Toolkit Objectives:

  • Convey information about adjustment support in a culturally- and linguistically appropriate manner
  • Strengthen social connections
  • Increase coping skills
  • Encourage help-seeking behavior

Principles

Human Rights

People who are forcibly displaced have commonly experienced violations of their human rights. Therefore, lessons should always strive to recognize and reinforce all human beings’ inherent dignity and equal and inalienable rights regardless of nationality, ethnicity, immigration type, sex, sexual orientation, gender expression, race, religion, language, or any other status.

Do No Harm

The curriculum should always be delivered so that participants are not injured by facilitators’ actions, even unintentionally. This means facilitators should understand the boundaries and safeguards set by their agency. In addition, facilitators should stay firmly within their scope and role and not seek to convey information or support clients in areas where they are untrained. Facilitators should feel comfortable saying, “I don’t know, but I can ask someone and come back later with an answer,” or “I am not the best person to help you with that. Why don’t I have someone reach out to you from our team.”

Participant Centered

Participant-centered (or client-centered) work affirms that participants are best placed to decide their goals, are the most reliable reporters of their history and reality, and should determine which programs and services meet their needs. This means that facilitators should not challenge or minimize participants’ feelings and perceptions (i.e., “that’s not a good way to think,” “you should cheer up,”, “things will get better,” etc.).

Strengths-based

A strengths-based approach recognizes that all people have inherent strengths, including lived experience, talents, knowledge, and resiliency. Facilitators should seek to find participants’ strengths and elevate them (i.e., “That was a really interesting thing you just said,” “I like that comment,” “I am so impressed you were able to do that,” etc.)

Culturally Appropriate

Culture can be defined in many ways, and people often have multiple and intersecting cultural identities. Therefore, it is impossible to prescribe a specific “culturally appropriate” approach. Ideally, the facilitators share much of the same culture as participants and can present material in a way that includes deep cultural knowledge. If facilitators are not from the same culture, they should:

  • Practice cultural humility throughout the delivery of the curriculum, meaning that they should practice self-awareness, including examining one’s own culture(s), including cultural beliefs and values, including implicit bias, assumptions, and judgments, while also working to understand another’s culture.
  • Gain cultural knowledge – Gather information or seek consultation about a particular culture while understanding that individuals differ widely within cultures.
  • Build skills – Working across cultures may require developing specific skills like working with interpreters, ways different cultures prefer engagement, and much more to ensure appropriate services.
Trauma-informed

Afghan individuals, families, and communities have often been through multiple traumatic events that can erode feelings of safety, trust, power, and control. All work, including the delivery of Behtara Zhwand, should contribute to the restoration of these areas using established trauma-informed care principles and practices.

How it works

Plan

The Plan section consists of checklists and considerations that any organization can use to spark thinking and account for the logistics ahead of conducting an Afghan Adjustment Support Group.

Promote

The Promote section helps organizations outreach to Afghan individuals who may be interested in joining the group.

Present

The Plan section consists of checklists and considerations that any organization can use to spark thinking and account for the logistics ahead of conducting an Afghan Adjustment Support Group.

Home » Mental Health

Mental Health

Afghan people who are forced to leave their country and start over in a new place have great strength and bravery. It is also a very difficult thing to do. It is common for people who have experienced difficult things to have feelings like fear, anger, sadness and sorrow at the same time that they feel relieved or glad to be safe.

This toolkit was created in partnership with the International Rescue Committee to help organizations improve their efforts to support Afghan newcomers as they navigate the complicated emotions and stressors that come with migration.

If you need technical assistance regarding mental health for newcomers, visit our friends at CARRE >

An older man sits with his arms crossed
Formats

Health Education

Mental Health Collection Sample

Mental Health and Stress Collection

This health education collection, available in Dari, Pashto and English, equips Afghan newcomers with the skills to manage the stress that comes with migration to a new country and culture. Fact sheets, social media assets, text message scripts, and audio/video resources are available pre-translated in customizable formats for any organization to use.

Facebook Live: Emotional Wellbeing Post Resettlement

Facebook Live: Emotional Wellbeing Post Resettlement

During this Facebook Live event, participants discussed the effects of stress on them as individuals and as a family, coping skills, and what to do when stress becomes unmanageable. Recordings are available on the Settle In Facebook Page.

Brainstorm

Conversation Guide: Managing Stress in a New Country

This conversation guide is aimed at equipping service providers and bilingual community leaders to talk with Afghan newcomers about managing the stress that comes with migration to a new country and culture. By focusing on stress management, the guide addresses Afghans’ mental health needs in a culturally relevant way.

Facebook Live: Understanding mental health in the United States

Facebook Live: Understanding Mental Health in the United States

During this Facebook Live event, participants can better understand emotional support services in the U.S. Recordings are available on the Settle In Facebook Page.

Phone Resources

USCRI National Helpline

USCRI National Helpline

The U.S. Committee for Refugees and Immigrants set up a 24/7 national crisis hotline to support newly resettled Afghans. Counseling is provided on a need-to-need basis, and referrals to the appropriate services are provided immediately. Cases in need of emergency intervention will be flagged to a Crisis Response Team. Download a flyer in English, Dari, and Pashto.

988 Lifeline

When people call the 988 Lifeline, they are connected to counselors trained to provide free and confidential emotional support and crisis counseling to people in suicidal crisis or emotional distress, and connect them to resources. The 988 Lifeline offers an interpretation service in over 240 languages and dialects; the average time to be connected to an interpreter is 17 seconds. These services are available 24/7 across the United States.

Toolkit

Checklists and Guides

Mental Health Service Mapping for Afghan Newcomers

Service mapping helps providers to build a more robust continuum of care or connect clients to needed and durable support. This resource is designed to help service providers working with forcibly displaced individuals, children and families in the U.S. who may be experiencing mental health symptoms or concerns.

Culturally & Trauma-Informed Approaches to Assisting Displaced Afghan Families

This document offers guidance on how to be culturally- and trauma-informed while assisting displaced Afghan families. Learn practical strategies to build connection and trust, help maintain and strengthen family relationships, and align with child and family goals while using a strength-based approach.

Social Support Services for RIM Communities

Collaborating and partnering with local social support and community-based organizations enhances a health department’s ability to provide culturally and linguistically resources and supports to RIM communities.

RHS-15 Screening Tool

The RHS-15 is a tool for screening refugees for emotional distress and mental health. Existing instruments are not designed for refugees or may be cumbersome to administer in health care settings. The RHS-15 was developed in a community public health setting to be an efficient and effective way to sensitively detect the range of emotional distress common across refugee groups.

Considerations in Using Mental Health Screening Measures with Afghan Clients

A mental health screener is a list of standard questions that help identify the possible presence of a mental health condition. Screening measures are usually short so that they can be administered or taken quickly, allowing the screening to be integrated into other processes. For example, a primary care appointment or as part of a broader intake into client services.

Facilitating Discussions About Mental Health With Afghan Newcomer Communities

This guide, created by Switchboard in partnership with Boston College, is intended to define mental health and trauma while explaining the common mental health struggles that resettled Afghans may face. Service providers and readers will also learn about barriers to accessing mental health services Afghan newcomers may encounter.

Mental Health Glossary of Terms

This resource, created by the U.S. Committee for Refugees and Immigrants, includes key terms related to mental, behavioral, and chemical health translated into Dari and Pashto, including their definitions.

Download in English, Dari, and Pashto.

Faith-based Healing among Afghan Muslims: Guidance for Refugee Service Providers in the U.S.

Supporting faith-based practices is one important way that service providers can help meet the mental health needs of Afghan Muslim clients. This guide will give you a brief introduction to Islam to help you understand how faith-based practices can help Muslim clients cope with trauma and promote healing.

Dissemination

Mental Health Referrals

Mental health referrals must always be sensitive to the needs and concerns of the client. People who have been forcibly displaced people may have unique considerations that must be taken into account, including but not limited to:

Medical History

Due to conflict or crisis, many people forcibly displaced have spent periods of time in locations where food is inadequate, there is little or no clean drinking water, violence is endemic, and conditions bleak. Certain diseases, malnutrition, and the consequences of some injuries can sometimes look like mental health symptoms.

Consider referring to a medical health provider to rule out a medical cause, especially if the client is new to the U.S., has non-specific symptoms like body pain or extreme fatigue, or has a history of 1) injuries due to violence or conflict, 2) food deprivation, or 3) significant illness.

Casualty and Worldview

U.S. mental health is primarily understood through a bio/psycho/social lens. Other countries and cultures may have a different understanding of mental health, including body humors, spirits, curses, religious tests, and karma. In addition, mental health service provision in the U.S. is mainly based on a Western worldview that puts individuals at the center and views time as linear. It prioritizes things like facts, structure and hierarchy. Other countries and cultures may have different worldviews that put groups or communities at the center, view time as non-linear or cyclical, and prioritize things like spirituality and connectedness.

Consider referring to the community based, non-specialized services when it is safe and appropriate to do so as these are most likely to be culturally congruent and linguistically accessible. If highly specialized services are needed, try to find an agency or provider that has familiarity working with people and communities with various belief systems and is able to integrate these belief systems into care.

Familiarity

Many countries in the world lack mental health infrastructures. For example, Afghanistan has one mental health hospital where patients are commonly heavily sedated or chained. The Democratic Republic of Congo has just one inpatient hospital and one outpatient mental health clinic. People new to the U.S. from countries with little or no mental health infrastructure may be unfamiliar with effective and humane treatment.

Consider utilizing a referral script that provides elements of psychoeducation, de-stigmatization and normalization. For example, “Based on what you have told me, it sounds like having more support might be helpful. This is common for many people who are new to the U.S. and who have been through the types of things you have been through. In the U.S. people often find mental health counseling helpful. In some countries, mental health means the same as “crazy.” That is not true in the U.S. In the U.S., mental health has to do with how you feel emotionally, think, and act. For all of us, how we think, feel, and act is influenced by what has happened to us and what is happening in our lives now. A counselor or therapist is a professional who helps support people when they have difficult life challenges or are trying to heal from the past. Is this something you think might be helpful to you?”

History of Psychiatric Abuse

In some countries, psychiatry has been used as a political tool of oppression on dissidents, those who identify as LGBTQIA+, people with certain religious beliefs, and more. This can make members of certain communities or groups particularly fearful of mental health services.

Consider doing research on countries who have or continue to use psychiatry as a political tool of oppression. Clients from those countries may need to be approached with particular care. Encouraging these clients to talk to a trusted medical provider can often be a safe entry point.

Languagew

Language access is critical to appropriate care and support. Still, even with accurate interpretation and translation, it is essential to note that certain words and expressions may have different meanings or simply not exist in other cultures. For example, there is no direct translation for the word “depression’ in Khmer or anxiety in Gujarati. Idioms like “feeling blue” or “feeling down” may be completely unknown in other cultures.

Consider using specific and simple words when talking and avoid idioms of expression. For example, say, “I notice that you are crying a lot and often seem sad” instead of “you seem depressed” or “worrying a lot” instead of “anxiety.” Ask people how they might describe something in their language. For example, “Can you describe what that looks like?” and “What is the word or expression for that in your language?”

Confidentiality

In many countries, confidentiality when receiving medical or mental health services is not guaranteed and people may fear that their most sensitive concerns and issues will be spread in the community, especially if an interpreter is present.

Consider explaining and emphasizing confidentiality in all referrals, especially if an interpreter is present. For example, “In the U.S., all medical and mental health services are confidential. Providers cannot talk about a patient or client without their permission. This includes interpreters. This law is taken very seriously. Medical providers, counselors, interpreters, and other people who provide care can get in trouble and even possibly lose their jobs if they disclose things without a client or patient’s permission. The only exceptions to this are if someone is a danger to – themselves or others.”

Context

Counseling may ask people to discuss and process difficult events and feelings. People who have been forcibly displaced may have lived in survival mode for decades. Being vulnerable enough to “feel” can be a liability in an environment in which staying alive requires suppressing one’s emotions and maintaining toughness. In addition, many forcibly displaced people, especially if they are new to the U.S., are facing daily pressures and struggles to find a job, pay their bills, learn English, and much more. They may have family and friends who are in harm’s way and may be receiving bad news frequently about people they know and care about. “Talk therapy” can seem useless and impractical.

Consider referring clients to services and support that meet their basic needs, or making a referral to a clinic or provider that will integrate case management into service provision. In addition, make sure that agencies and providers are willing to go at the client’s pace and take into account their level of stability and competing demands when delivering services.

Find a Provider

The Society of Refugee Healthcare Providers collects a list of providers and clinics that are familiar with refugee and immigrant health needs and are interested in providing them care. The resulting directory serves as a useful starting point for service providers who are trying to locate clinicians for clients.

Pilot Project

Promising Practices

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Presentation

Professional Development

Psychological First Aid (PFA)

This 5-hour interactive online course helps participants learn the core actions of PFA and describes ways to apply them in different post-disaster scenarios and with different survivor needs. This course also covers provider well-being before, during, and after disasters.

Skills for Psychological Recovery (SPR)

This 5-hour interactive course is designed for providers to help survivors gain skills to manage distress and cope with post-disaster stress and adversity. This course is for individuals who want to learn about using SPR, learning the goals and rationale of each core skill, delivering SPR, and supporting survivors in the aftermath of a disaster or traumatic event.

Suicide Prevention in Resettlement, Asylum and Integration Settings

This online course focuses on the foundational skills of suicide prevention. You will learn about suicide, what steps all direct service staff can take to prevent suicide, and how to use suicide prevention practices with your clients.

Psychological First Aid (PFA) to Support Clients Affected by the Crisis in Afghanistan

PFA is an evidence-based intervention designed to help mitigate psychological distress and to facilitate coping and functioning in the immediate aftermath of disasters and other tragic events. This webinar reviews the basic principles of PFA with special consideration given to supporting people affected by the crisis in Afghanistan.

Faith-Based Healing and Coping Practices Among Afghan Muslims

Faith-based supports can decrease social isolation, create a sense of belonging, and help newcomers heal from trauma. This webinar explores how faith-based practices can help Afghan Muslims cope with the impacts of trauma and resettlement stressors, as well as support their transitions into their new communities.

Implementing Trauma-Informed Care with Refugee Children and Families

This webinar equips participants to identify the basic principles of a trauma-informed, rights-based approach to newcomer service provision and describe how to use a trauma-informed approach when working with newcomer children and families. It is designed for direct service staff, including caseworkers, healthcare professionals, mental health professionals, educators, and others working with newcomer children and families.

Podcast: A Discussion on Refugee Mental Health

This episode of a podcast by Switchboard features a conversation with Megan Rafferty, Switchboard’s training officer with a focus on mental health and wellness, and Selina Máté, Switchboard’s digital content manager with a background in case management. We discuss ways to support newcomers with a trauma-informed lens.

Trauma ScreenTIME

The Trauma ScreenTIME Pediatric Primary Care Course is a free online training course on how to screen children for trauma in pediatric primary care settings. This training was developed by the Child Health and Development Institute in collaboration with families and national experts from the NCTSN based on current research and best practices. The course is appropriate for child-serving staff in various roles within a pediatric primary care setting, including leadership, frontline clinical staff, and administrative staff.

Home » Mental Health

Mental Health and Stress

This collection, created in partnership with the International Rescue Committee, is aimed at equipping Afghan newcomers with the skills to manage the stress that comes with migration to a new country and culture. By focusing on stress management, the collection addresses Afghans’ mental health needs in a culturally relevant way.

These health education materials:

Incorporate Afghan cultural traditions

Reference the context of Afghans’ displacement

Support adults in managing their own stress as well as helping their children and teens cope with change

Cover a broad spectrum of topics, from establishing healthy routines to who to call in a crisis

Are rigorously translated and culturally validated

Include written, audio, and visual resources

Fact Sheets

For adults coping with stress

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For adults supporting children and youth

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Social Media

For adults coping with stress

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For adults supporting children

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Text Messages

For adults coping with stress

English
  1. Afghan people who are forced to leave their country and start over in a new place have great strength and bravery. It is also a very difficult thing to do.
  2. It is common for people who have experienced difficult things to have feelings like fear, anger, sadness and sorrow at the same time that they feel relieved or glad to be safe.
  3. Stress is the feeling of being overwhelmed with worry because of a difficult situation. Stress can change how people think, feel and act.
  4. There are things people can do to improve how they feel physically and emotionally and help them take care of their responsibilities.
  5. Good sleep protects people from stress. A sleep routine makes it easier to manage emotions.
  6. Enjoy unsweetened herbal or ginger tea instead of kahwah, black tea or green tea in the evenings to help with sleep.
  7. Drinking tea with just spices and nuts can be a comforting way of staying connected to your heritage while in the United States.
  8. Drinking eight glasses of water every day helps people’s bodies and brain function properly.
  9. People who move their bodies every day for at least 15 minutes can reduce stress and improve their sleep and mood. This includes walks with their families, stretching, or Attan dancing.
  10. Breathing slowly and deeply is one of the best ways to lower stress and it doesn’t take much time.
  11. People who do pleasurable activities with people they care about are better protected from stress. Play games that are popular in Afghanistan, like chess.
  12. Continue the Afghan tradition of eating healthy home cooked meals at home, together with family.
  13. Connect with other Afghans in your neighborhood or who attend your mosque. Consider hosting gatherings with your new friends.
  14. Celebrate Afghan culture, honor loved ones back home, and relieve stress by making and flying kites.
  15. Sometimes managing stress is not enough and people may want or need more support. It can be helpful for people to talk to a doctor or counselor about what they are feeling.
  16. Sometimes managing stress is not enough and people may want or need more support. It can be helpful for people to join a group with people experiencing the same types of things.
  17. Sometimes managing stress is not enough and people may want or need more support. It can be helpful for people to reach out to a religious leader or community leader.
  18. Sometimes managing stress is not enough and people may want or need more support. It can be helpful for people to contact their caseworkers or resettlement agency.
  19. Anyone who feels life is not worth living or if someone is having thoughts about harming themselves, they should call 988 or 1-800-273-8255 right away.
  20. People may want to reach out for more support if they notice that for several weeks they are consistently having difficulty going to school or work.
  21. People may want to reach out for more support if they notice that for several weeks they are consistently having difficulty taking care of themselves or their family.
  22. People may want to reach out for more support if they notice that for several weeks they are consistently noticing that their mood or emotions are getting worse over time.
  23. People may want to reach out for more support if they notice that for several weeks they are consistently sleeping very little or sleeping a lot.
  24. People may want to reach out for more support if they notice that for several weeks they are consistently crying frequently or feeling sad or worried for most of the day every day.
  25. People may want to reach out for more support if they notice that for several weeks they are consistently feeling angry or irritable, or having angry outbursts.
  26. People may want to reach out for more support if they notice that for several weeks they are consistently not leaving home or avoiding spending time with loved ones.
  27. People may want to reach out for more support if they notice that for several weeks they are consistently having bad memories or nightmares that make it hard to do things they want or need to do.
  28. People may want to reach out for more support if they notice that for several weeks they are consistently feeling that they can’t feel emotion or connect with other people.
  29. People may want to reach out for more support if they notice that for several weeks they are consistently doing harmful things like drinking too much alcohol, doing street drugs, or getting in fights.
  30. People may want to reach out for more support if they notice that for several weeks they are consistently feeling very tired all the time or having headaches or stomach aches that are not due to a physical health issue.
Dari
  1. مردم افغانستان که مجبور می شوند کشور خود را ترک کنند و از سر شروع کنند، از قدرت و شجاعت بالایی برخوردار هستند. همچنین انجام این کار بسیار دشوار است.
  2. برای افرادی که چیزهای دشواری را تجربه کرده‌اند معمولاً احساساتی مانند ترس، خشم، غم و اندوه دارند و در عین حال احساس تسکین یا خوشحالی از امنیت می‌کنند.
  3. استرس احساس غرق شدن در نگرانی به دلیل یک موقعیت دشوار است. استرس می تواند شیوه تفکر، احساس و عمل افراد را تغییر دهد.
  4. کارهایی وجود دارد که افراد می توانند انجام دهند تا احساس فزیکی و عاطفی خود را بهبود بخشند و به آنها کمک کنند تا از مسئولیت های خود مراقبت کنند.
  5. خواب خوب از افراد در برابر استرس محافظت می کند. یک روال خواب، مدیریت احساسات را آسان تر می کند.
  6. برای کمک به خواب، عصرها به جای قهوه، چای سیاه یا چای سبز از چای گیاهی یا زنجبیل شیرین نشده لذت ببرید.
  7. نوشیدن چای فقط با ادویه های و مغزیات می تواند برای شما یک راه راحت باشد تا با میراث های خود در ایالات متحده در ارتباط بمانید.
  8. نوشیدن هشت گیلاس آب در روز به عملکرد صحیح بدن و مغز افراد کمک می کند.
  9. افرادی که هر روز بدن خود را حداقل به مدت 15 دقیقه حرکت می دهند، می توانند استرس را کاهش دهند و خواب و خلق و خوی خود را بهبود بخشند. این شامل پیاده روی با خانواده، حرکات کششی یا رقص اتن است.
  10. نفس کشیدن آهسته و عمیق یکی از بهترین راه ها برای کاهش استرس است و زمان زیادی نمی برد.
  11. افرادی که فعالیت های لذت بخشی را با افرادی که به آنها اهمیت می دهند انجام می دهند، بهتر از استرس محافظت می شوند. بازی های محبوب در افغانستان مانند شطرنج را انجام دهید.
  12. ه خوردن غذاهای سالم در خانه به طرز سنتی افغانی در کنار خانواده خود ادامه دهید.
  13. با سایر افغان های همسایه خود یا کسانی که در مسجد شما حضور دارند ارتباط برقرار کنید. میزبانی گردهمایی با دوستان جدید خود را در نظر بگیرید.
  14. فرهنگ افغانستان را گرامی بدارید، عزیزان را در خانه گرامی بدارید و با ساختن و با کاغذ پرانی استرس را از بین ببرید.
  15. گاهی اوقات مدیریت استرس کافی نیست و افراد ممکن است بخواهند یا نیاز به حمایت بیشتری داشته باشند. صحبت کردن با داکتر یا مشاور در مورد احساس خود می تواند برای افراد مفید باشد.
  16. گاهی اوقات مدیریت استرس کافی نیست و افراد ممکن است بخواهند یا نیاز به حمایت بیشتری داشته باشند. پیوستن افراد به گروهی با افرادی که تجربه‌های مشابهی دارند، می‌تواند مفید باشد.
  17. گاهی اوقات مدیریت استرس کافی نیست و افراد ممکن است بخواهند یا نیاز به حمایت بیشتری داشته باشند. تماس گرفتن با یک رهبر مذهبی یا رهبر جامعه می تواند برای مردم مفید باشد.
  18. گاهی اوقات مدیریت استرس کافی نیست و افراد ممکن است بخواهند یا نیاز به حمایت بیشتری داشته باشند. تماس با کارمندان قضیه یا اداره اسکان مجدد برای افراد می تواند مفید باشد.
  19. هر کس که احساس می‌کند زندگی ارزش زیستن را ندارد یا اگر کسی به فکر آسیب رساندن به خود است، باید فوراً با شماره 988 یا 1-800-273-8255 تماس بگیرد.
  20. اگر افراد متوجه شوند که برای چندین هفته به طور مداوم برای رفتن به مکتب یا محل کار مشکل دارند، ممکن است بخواهند برای حمایت بیشتر تماس بگیرند.
  21. اگر افراد متوجه شوند که برای چندین هفته به طور مداوم در مراقبت از خود یا خانواده خود مشکل دارند، ممکن است بخواهند برای حمایت بیشتر دست یابند.
  22. اگر افراد متوجه شوند که برای چندین هفته به طور مداوم متوجه بدتر شدن روحیه یا احساسات خود می شوند، ممکن است بخواهند برای حمایت بیشتر دست یابند.
  23. اگر افراد متوجه شوند که برای چند هفته به طور مداوم خیلی کم یا زیاد می خوابند، ممکن است بخواهند از حمایت بیشتری استفاده کنند.
  24. اگر افراد متوجه شوند که برای چندین هفته بطور مداوم گریه می کنند یا بیشتر روز هر روز احساس غمگینی یا نگرانی می کنند، ممکن است بخواهند از حمایت بیشتری استفاده کنند.
  25. اگر افراد متوجه شوند که برای چندین هفته دایماً احساس عصبانیت یا تحریک پذیری می کنند یا طغیان های عصبانیت دارند، ممکن است بخواهند برای حمایت بیشتر دست یابند.
  26. اگر افراد متوجه شوند که برای چندین هفته بطور مداوم خانه را ترک نمی کنند یا از گذراندن وقت با عزیزان خود اجتناب می کنند، ممکن است بخواهند برای حمایت بیشتر تماس بگیرند.
  27. اگر افراد متوجه شوند که برای چندین هفته دایماً خاطرات بد یا کابوس‌هایی می‌بینند که انجام کارهایی را که می‌خواهند یا باید انجام دهند، دشوار می‌سازد، ممکن است بخواهند از حمایت بیشتری استفاده کنند.
  28. اگر افراد متوجه شوند که برای چندین هفته بطور مداوم احساس می کنند که نمی توانند احساساتی داشته باشند یا با افراد دیگر ارتباط برقرار کنند، ممکن است بخواهند برای حمایت بیشتر دست یابند.
  29. اگر افراد متوجه شوند که برای چندین هفته بطور مداوم کارهای مضر مانند نوشیدن بیش از حد الکل، مصرف مواد مخدر در سر سرک یا دعوا کردن را انجام می دهند، ممکن است بخواهند برای حمایت بیشتر تماس بگیرند.
  30. اگر افراد متوجه شوند که برای چندین هفته دایماً احساس خستگی می کنند یا سردرد یا معده درد دارند که به دلیل یک مشکل جسمی نیست، ممکن است بخواهند برای دریافت حمایت بیشتر تماس بگیرند
Pashto
  1. هغه افغانان چې د خپل هېواد پرېښودو او په نوي ځای کې د ژوند پیل ته اړ شوي دي لوی قوت او زړورتیا لري. دا ترسره کول هم خورا ستونزمن کار دی.
  2. دا د هغو خلکو لپاره عادي دی چې په ورته وخت کې یې د ویرې، غوصې، خپګان او د غم په څیر احساسات درلودو پرمهال د ستونزمن شیانو تجربه کړي وه چې دوی په خوندي اوسیدو آرامه یا خوښۍ احساسوي.
  3. فشار د یو ستونزمن حالت له کبله د اندیښنې غلبې احساس دی. فشار د خلکو د فکر، احساس او د عمل کولو طرز بدلولی شي.
  4. داسې شیان شته چې خلک یې د فزیکي او احساساتي احساس څرنګوالي د ښه کولو لپاره ترسره کولی شي او له دوی سره د خپلو مسوولیتونو په ساتنه کې مرسته وکړي.
  5. ښه خوب خلک د فشار څخه خوندي ساتي. د خوب معمول د احساساتو اداره کول اسانه کوي.
  6. په خوب کې د مرستې لپاره په ماښام کې د فهوې، تور چای یا شنه چای پر ځای بې خواږو د بوټو یا د زنجبیل چای څخه خوند واخلئ.
  7. یوازې د مثالو او مغز لرونکو میوو سره د چای څښل په متحده ایالاتونو کې د ژوند پرمهال خپل د میراث سره د وصل پاتیدو یوه راحته لاره کیدی شي.
  8. هره ورځ اته ګلاسه اوبه څښل د خلکو بدن او دماغو سره په سمه توګه کار کولو کې مرسته کوي.
  9. هغه خلک چې هره ورځ لږ تر لږه 15 دقیقو پورې خپل بدن ته حرکت ورکوي نو دوی فشار راکمولی شي او خپل خوب او مزاج ښه کولو ته وده ورکوي. پدې کې د خپلو کورنیو سره پیاده ګرځیدل، د بدن غځول، یا د اتڼ نڅا شامل دي.
  10. ورو او ژور ساه راکښل د فشار راکمولو له غوره لارو څخه یوه ده او دا ډیر وخت نه نیسي.
  11. کوم خلک چې د هغو خلکو سره د خوښۍ وړ فعالیتونه ترسره کوي چې دوی یې په اړه پاملرنه کوي نو دوی له فشار څخه په غوره ډول خوندي پاتی کیږي. هغه لوبې وکړئ چې په افغانستان کې مشهورې دي، لکه شطرنج.
  12. د کورنۍ سره په ګډه په کور کې د صحي پاخه شوي پخلي په خوړلو سره د افغانستان دود ته دوام ورکړئ.
  13. په خپل ګاونډ کې له نورو افغانانو یا له هغو خکلو سره چې ستاسو جومات ته راځي، سره اړیکه ونیسئ. د خپلو نويو ملګرو سره د غونډو کوربه توب په اړه پام وکړئ.
  14. افغاني کلتور ولمانځئ، بیرته خپل کور ته په راتګ د خپلو عزیزانو درناوی وکړئ او د پتنګ یا کاغذ پران په جوړولو او الوځولو سره فشار راکم کړئ.
  15. ځینې وختونه د فشار اداره کول کافي نه وي او خلک کیدای شي ډیر ملاتړ وغواړي یا ورته اړتیا ولري. دا د خلکو لپاره ګټور کیدی شي چې د ډاکټر یا مشاور سره پدې اړه خبرې اترې وکړي چې دوی څه احساسوي.
  16. ځینې وختونه د فشار اداره کول کافي نه وي او خلک کیدای شي ډیر ملاتړ وغواړي یا ورته اړتیا ولري. دا د خلکو لپاره د ورته ډول شیانو سره د مبتلا خلکو په ګروپ کې د ګډون لپاره مرستندوی کیدای شي.
  17. ځینې وختونه د فشار اداره کول کافي نه وي او خلک کیدای شي ډیر ملاتړ وغواړي یا ورته اړتیا ولري. د خلکو لپاره د یو مذهبي مشر یا د ټولنې مشر سره اړیکه نیول مرستندویه کیدی شي.
  18. ځینې وختونه د فشار اداره کول کافي نه وي او خلک کیدای شي ډیر ملاتړ وغواړي یا ورته اړتیا ولري. د خلکو لپاره د خپل د قضیې کارکوونکو یا د بیا میشتیدنې ادارې سره اړیکه نیول مرستندوی کیدی شي.
  19. هر هغه څوک چې احساسوي چې ژوند د تیرولو وړ ندې یا که څوک خپل ځان ته د زیان رسولو په اړه فکرونه ولري، نو دوی باید سمدلاسه 8255-273-800-1 ته زنګ ووهي.
  20. که چیرې خلک پام کوي چې د څو اونیو پورې دوی په دوامداره توګه ښوونځي یا کار ته تللو کې ستونزې لري نو کیدای شي دوی د لا زیات ملاتړ غوښتو لپاره اړیکه ونیسي.
  21. که چیرې خلک متوجه کیږي چې د څو اونیو پورې دوی په دوامداره توګه د خپل ځان یا د خپلي کورنۍ په پاملرنه کې ستونزې لري نو کیدای شي دوی د لا زیات ملاتړ غوښتو لپاره اړیکه ونیسي.
  22. که چیرې خلک متوجه کیږي چې د څو اونیو پورې دوی په دوامداره توګه په پام کې نیسي چې د دوی مزاج یا احساسات خرابیږي نو کیدای شي د وی د لا زیات ملاتړ غوښتو لپاره اړیکه ونیسي.
  23. که چیرې خلک متوجه کیږي چې د څو اونیو پورې دوی په دوامداره توګه ډیر لږ خوب کوي یا ډیر زیات خوب کوي نو کیدای شي دوی د لا زیات ملاتړ غوښتو لپاره اړیکه ونیسي.
  24. که چیرې خلک متوجه کیږي چې د څو اونیو پوري دوی په دوامداره توګه ژاړي یا د ورځې ډیر وخت لپاره غمجن یا اندیښمن احساسوي نو کیدای شي دوی د لا زیات ملاتړ غوښتو لپاره اړیکه ونیسي.
  25. که چیرې خلک متوجه کیږي چې د څو اونیو پورې دوی په دوامداره توګه د غوسې یا په ژوره توګه د قهر احساس کوي، یا د غوسه کیدو څپې لري نو دوی کیدای شي دوی د لا زیات ملاتړ غوښتو لپاره اړیکه ونیسي.
  26. که چیرې خلک متوجه کیږي چې د څو اونیو پورې دوی په دوامداره توګه له کور څخه بهر نه وځي یا د عزیزانو سره د وخت تیرولو څخه ډډه کوي نو کیدای شي دوی د لا زیات ملاتړ غوښتو لپاره اړیکه ونیسي.
  27. که چیرې خلک متوجه کیږي چې د څو اونیو پورې دوی په دوامداره توګه خراب یادونه یا خوبونه لري چې د هغه څه ترسره کول ستونزمنوي چې دوی یې ترسره کول غواړي یا ورته اړتیا لري نو کیدای شي دوی د لا زیات ملاتړ غوښتو لپاره اړیکه ونیسي.
  28. که چیرې خلک متوجه کیږي چې د څو اونیو پورې دوی په دوامداره توګه احساسوي چې دوی احساسات نشي احساسولې یا د نورو خلکو سره اړیکه نشي نیولی نو کیدای شي دوی د لا زیات ملاتړ غوښتو لپاره اړیکه ونیسي.
  29. که چیرې خلک متوجه کیږي چې د څو اونیو پورې دوی په دوامداره توګه زیان رسونکي کارونه کوي لکه ډیر الکول څښل، په غیر قانوني توګه پلورل کیدونکيو نشه یي توکو کارول، یا جګړې کول نو کیدای شي دوی د لا زیات ملاتړ غوښتو لپاره اړیکه ونیسي.
  30. که چیرې خلک متوجه کیږږي چې د څو اونیو پورې دوی په دوامداره توګه هر وخت ډیره ستړیا احساسوي یا د سر درد یا د معدې درد لري چې د فزیکي روغتیا د ستونزوې له کبله نه وي نو کیدای شي دوی د لا زیات ملاتړ غوښتو لپاره اړیکه ونیسي.

For adults supporting children

English
  1. Difficult events and moving to a new country can change how children and teens think, feel and act.
  2. Children and teens are resilient and with love, support and consistency, they can heal and adjust to their new environment.
  3. Because parents and caregivers know and love their child, they are in the best position to help their child heal from past events, manage worries, and adjust to a new home.
  4. Young children often do not have the words to express how they feel so they often express their emotions with behaviors.
  5. Children who are adapting to life in a new country might have trouble sleeping, have nightmares, or wet the bed.
  6. Children who are adapting to life in a new country might behave more aggressively.
  7. Children who are adapting to life in a new country might behave as if they are younger than they really are.
  8. Children who are adapting to life in a new country might have stomach aches or headaches.
  9. Children who are adapting to life in a new country might be afraid to separate from a parent or caregiver.
  10. Children who are adapting to life in a new country might be unable to calm themselves if they are upset.
  11. Children who are adapting to life in a new country might stay focused on past scary events by acting them out.
  12. If your child behaves inappropriately or gets upset, stay calm and help them identify their emotions. Tell them about better ways to express their feelings. Remind children about what works best to calm them down.
  13. Teens might have difficulty putting how they are feeling into words or may feel shame, guilt or confusion about their feelings.
  14. Teens who are adapting to life in a new country might worry about their safety and the safety of their friends and family.
  15. Teens who are adapting to life in a new country might stay focused on past scary events by talking about it, drawing it, or worrying about it.
  16. Teens who are adapting to life in a new country might have trouble concentrating or remembering things.
  17. Teens who are adapting to life in a new country might feel irritable, angry or sad.
  18. Teens who are adapting to life in a new country might want to be alone a lot.
  19. Teens who are adapting to life in a new country might have stomach aches and headaches.
  20. Teens who are adapting to life in a new country might sleep too much or too little.
  21. If a teen behaves inappropriately or gets upset, calmly remind them of rules and consequences. Talk to them later about what helps calm them down and manage their feelings.
  22. Support children and teens by spending time together doing familiar things like flying a kite, playing chess, or singing a song.
  23. Support younger children by telling them when you need to go away for a short while and when you will be back.
  24. Support children by keeping them away from frightening images on TV and social media.
  25. Support children and teens by letting them talk about what happened to them or their feelings by talking, drawing, or acting.
  26. Support children and teens by helping them understand that their feelings are normal.
  27. Support teens by telling them that this process is hard and you are there to support them.
  28. Support teens by asking them questions about their day or about their experience with resettlement and listen to their answers.
  29. Support children and teens by working with them to identify activities or groups, like sports or clubs, where they can express themselves and make friends.
  30. Sometimes managing stress is not enough and people may want or need more support. Parents can get more help from their child’s doctor, school, caseworker, or a counselor.
  31. Children and teens may need more help if they have problems with their mood, behavior, or physical health that do not improve with time.
  32. Children and teens may need more help if they have trouble regaining a skill they previously learned.
  33. Children and teens may need more help if they are involved in harmful behavior like alcohol, drugs, or gangs.
  34. Children and teens may need more help if they talk about harming themselves or others.
  35. Anyone who feels life is not worth living or if someone is having thoughts about harming themselves, they should call 988 or 1-800-273-8255 right away.
Dari
  1. رویدادهای دشوار و مهاجرت به کشور جدید می تواند شیوه تفکر، احساس و رفتار اطفال و نوجوانان را تغییر دهد.
  2. اطفال و نوجوانان تاب آور هستند و با عشق، حمایت و ثبات می توانند شفا پیدا کنند و با محیط جدید خود سازگار شوند.
  3. از آنجایی که والدین و سرپرستان طفل خود را می شناسند و دوست دارند، آنها در بهترین موقعیت برای کمک به طفل خود در بهبود حوادث گذشته، مدیریت نگرانی ها و سازگاری با یک خانه جدید هستند.
  4. اطفال خردسال اغلب کلماتی برای بیان احساس خود ندارند، بنابراین اغلب احساسات خود را با رفتارها بیان می کنند.
  5. اطفالی که در حال تطبیق با زندگی در یک کشور جدید هستند، ممکن است در خواب مشکل داشته باشند، کابوس ببینند یا رختخواب را تر کنند.
  6. اطفالی که در حال تطبیق با زندگی در یک کشور جدید هستند ممکن است رفتار پرخاشگرانه‌ تری داشته باشند.
  7. اطفالی که در حال سازگاری با زندگی در یک کشور جدید هستند، ممکن است طوری رفتار کنند که گویا کوچکتر از سن واقعی خود هستند.
  8. اطفالی که در حال سازگاری با زندگی در یک کشور جدید هستند ممکن است دچار معده درد یا سردرد شوند.
  9. اطفالی که در حال سازگاری با زندگی در یک کشور جدید هستند ممکن است از جدا شدن از والدین یا مراقب خود بترسند.
  10. اطفالی که در حال سازگاری با زندگی در یک کشور جدید هستند ممکن است در صورت ناراحتی نتوانند خود را آرام کنند.
  11. اطفالی که در حال تطبیق با زندگی در یک کشور جدید هستند، ممکن است با نمایش وقایع ترسناک گذشته روی آنها تمرکز کنند.
  12. اگر طفل تان رفتار نامناسبی داشت یا ناراحت شد، آرام بمانید و به او کمک کنید تا احساسات خود را شناسایی کند. راه های بهتری برای ابراز احساسات به آنها بگویید. به اطفال یادآوری کنید که چه چیزی برای آرام کردن آنها بهتر است.
  13. نوجوانان ممکن است در بیان احساسات خود با کلمات مشکل داشته باشند یا ممکن است در مورد احساسات خود احساس شرم، گناه یا سردرگمی کنند.
  14. نوجوانانی که در حال سازگاری با زندگی در یک کشور جدید هستند ممکن است نگران امنیت خود و مصئونیت دوستان و خانواده خود باشند.
  15. نوجوانانی که در حال سازگاری با زندگی در یک کشور جدید هستند، ممکن است با صحبت کردن در مورد آن، ترسیم آن یا نگرانی در مورد آن، بر رویدادهای ترسناک گذشته تمرکز کنند.
  16. نوجوانانی که در حال سازگاری با زندگی در یک کشور جدید هستند ممکن است در تمرکز یا به خاطر سپردن چیزها مشکل داشته باشند.
  17. نوجوانانی که در حال سازگاری با زندگی در یک کشور جدید هستند ممکن است احساس تحریک پذیری، عصبانیت یا غمگینی کنند.
  18. نوجوانانی که در حال سازگاری با زندگی در یک کشور جدید هستند ممکن است خیلی بخواهند تنها باشند.
  19. نوجوانانی که در حال سازگاری با زندگی در یک کشور جدید هستند ممکن است دچار معده درد و سردرد شوند.
  20. نوجوانانی که در حال سازگاری با زندگی در یک کشور جدید هستند ممکن است زیاد یا خیلی کم بخوابند.
  21. اگر کدام نوجوان رفتار نامناسبی داشت یا ناراحت شد، با آرامش قوانین و عواقب را به او یادآوری کنید. بعداً در مورد آنچه به آنها کمک می کند آرام شوند و احساسات شان را مدیریت کنند، صحبت کنید.
  22. با گذراندن وقت با هم در انجام کارهای آشنا مانند کاغذ پرانی، بازی شطرنج یا خواندن یک آهنگ، از اطفال و نوجوانان حمایت کنید.
  23. از اطفال کوچک ‌تر با گفتن اینکه چه زمانی باید برای مدت کوتاهی بروید و چه زمانی برمی‌گردید، از آنها حمایت کنید.
  24. با دور نگه داشتن آنها از تصاویر ترسناک در تلویزیون و رسانه های اجتماعی از اطفال حمایت کنید.
  25. با صحبت کردن، نقاشی کردن یا بازی کردن، از اطفال و نوجوانان حمایت کنید.
  26. از اطفال و نوجوانان با کمک به آنها برای درک طبیعی بودن احساسات شان حمایت کنید.
  27. از نوجوانان حمایت کنید و به آنها بگویید که این پروسه سخت است و شما برای حمایت از آنها حاضر هستید.
  28. با پرسیدن سوالات در مورد روز یا تجربه آنها در اسکان مجدد از نوجوانان حمایت کنید و به پاسخ های آنها گوش دهید.
  29. از اطفال و نوجوانان با همکاری با آنها برای شناسایی فعالیت ها یا گروه ها، مانند ورزش یا کلب، حمایت کنید، جایی که آنها می توانند خود را نشان دهد و دوست پیدا کنند.
  30. گاهی اوقات مدیریت استرس کافی نیست و افراد ممکن است بخواهند یا نیاز به حمایت بیشتری داشته باشند. والدین می توانند از داکتر، مکتب، کارمند قضیه یا مشاور طفل شان کمک بیشتری دریافت کنند.
  31. اگر اطفال و نوجوانان مشکلاتی در خلق و خو، رفتار یا صحت فزیکی خود داشته باشند که با گذشت زمان بهبود نمی‌یابد، ممکن است به کمک بیشتری نیاز داشته باشند.
  32. اگر اطفال و نوجوانان در بازیابی مهارتی که قبلا آموخته اند مشکل داشته باشند، ممکن است به کمک بیشتری نیاز داشته باشند.
  33. اگر اطفال و نوجوانان درگیر رفتارهای مضری مانند الکل، مواد مخدر یا گروه‌های خلاف کار باشند، ممکن است به کمک بیشتری نیاز داشته باشند.
  34. اگر اطفال و نوجوانان در مورد آسیب رساندن به خود یا دیگران صحبت کنند، ممکن است به کمک بیشتری نیاز داشته باشند.
  35. هر کس که احساس می‌کند زندگی ارزش زیستن را ندارد یا اگر کسی به فکر آسیب رساندن به خود است، باید فوراً با شماره 988 یا 1-800-273-8255 تماس بگیرد.
Pashto
  1. ستونزمنې پیښې او نوي هیواد ته تلل د ماشومانو او تنکي ځوانانو د فکر، احساس او عمل کولو طرز بدلولی شي. 

  2. ماشومان او تنکي ځوانان مقاومت لرونکي وي او د مینې، ملاتړ او ثبات سره، دوی کولی شي د خپل نوي چاپیریال سره روغه وکړي او سمون ومومي. 

  3. ځکه چې والدین او پالونکي د خپل ماشوم په اړه پوهیږي او ورسره مینه لري، دوی د خپل ماشوم سره د تیرو پیښو څخه روغیدو، د اندیښنو اداره کولو، او په نوي کور کې د سمون موندلو کې د مرسته کولو په غوره حالت کې دي.

  4. کوچني ماشومان ډیر وختونه داسې کلمې نلري تر څو څرګنده کړي چې دوی څنګه احساس کوي نو دوی ډیر وختونه د چال چلندونو سره خپل احساسات څرګندوي.

  5. هغه ماشومان چې په نوي هیواد کې له ژوند سره سمون مومي کیدای شي دوی په خوب کې ستونزه ولري، د ویرې ډک خوبونه ولري، یا بستره لنده کړي.

  6. هغه ماشومان چې په نوي هیواد کې له ژوند سره سمون مومي کیدای شي ډیر شدید یا سخت چلند وکړي.

  7. هغه ماشومان چې په نوي هیواد کې له ژوند سره سمون مومي کیدای شي داسې چلند وکړي لکه چې دوی د خپل ځان په پرتله خورا کوچني وي.

  8. هغه ماشومان چې په نوي هیواد کې له ژوند سره سمون مومي کیدای شي د معدې درد یا سر درد ولري.

  9. هغه ماشومان چې په نوي هیواد کې له ژوند سره سمون مومي کیدای شي د والدین یا پالونکي څخه جلا کیدو څخه ویره ولري.

  10. هغه ماشومان چې په نوي هیواد کې له ژوند سره سمون مومي که چیرې دوی خپه وي نو کیدای شي د ځان آرام کولو توان ونلري.

  11. هغه ماشومان چې په نوي هیواد کې له ژوند سره سمون مومي کیدای شي په تیرو ډارونکو پیښو باندې د عمل کولو له لارې تمرکز وکړي.

  12. که چیرې ستاسو ماشوم په غیر مناسب ډول چلند کوي یا خپه کیږي، آرام واوسئ او د دوی د احساساتو په پیژندلو کې مرسته وکړئ. دوی ته د خپلو احساساتو د څرګندولو لپاره د غوره لارو په اړه ووایاست. ماشومانو ته د هغه څه په اړه یادونه وکړئ چې د دوی د آرام کولو لپاره څه غوره کار کوي.

  13. تنکي ځوانان کیدای شي په کلمو کې د دې څرګندول ستونزمن ومومي چې دوی څنګه حساسوي یا کیدای شي د خپلو احساساتو په اړه د شرم، جرم یا ګډوډۍ احساس کوي.

  14. هغه ماشومان چې په نوي هیواد کې له ژوند سره سمون مومي کیدای شي د خپل خوندیتوب او د خپلو ملګرو او کورنۍ د خوندیتوب په اړه اندیښنه ولري.

  15. هغه ماشومان چې په نوي هیواد کې له ژوند سره سمون مومي کیدای شي د تیرو ډارونکو پیښو په اړه د خبرو کولو، انځور رسم کولو یا د هغې په اړه اندیښنه کولو سره تمرکز وکړي.

  16. هغه تنکي ځوانان چې په نوي هیواد کې د ژوند سره سمون لري کیدای شي د شیانو په تمرکز یا یادولو کې ستونزه ولري.

  17. هغه ماشومان چې په نوي هیواد کې له ژوند سره تطابق کوي کیدای شي ژر پارېدلو، غوصې یا خپګان احساس وکړي.

  18. هغه تنکي ځوانان چې په نوي هیواد کې د ژوند سره سمون لري کیدای شي ډیر یوازې ژوند کول وغواړي.

  19. هغه تنکي ځوانان چې په نوي هیواد کې له ژوند سره سمون مومي کیدای شي د معدې درد او سر درد ولري.

  20. هغه ماشومان چې په نوي هیواد کې له ژوند سره تطابق کوي کیدای شي د خورا ډیر یا ډیر لږ خوب کوي.

  21. که چیرې یو تنکی ځوان په غیر مناسب ډول چلند وکړي یا خپه کیږي، نو په آرامۍ سره دوی ته د اصولو او پایلو یادونه وکړئ. له دوی سره وروسته د دې په اړه خبرې وکړئ چې کوم څیز د دوی په آرامولو کې او خپل احساساتو اداره کولو کې مرسته کولی شي.

  22. د پتنګ یا کاغذ پران الوځولو، د شطرنج کولو، یا د سندرې ویلو په څیر د اشنا شیانو څخه د یو په ترسره کولو سره د ماشومانو او تنکیو ځوانانو سره مرسته وکړئ.

  23. د کوچني ماشومانو پدې ویلو سره ملاتړ وکړئ چې تاسو کله د لنډ وخت لپاره تلو ته اړتیا لري او تاسو به کله بیرته راځئ.

  24. په تلویزیون او ټولنیزو رسنیو کې د ډارونکي انځورونو څخه په لرې ساتلو سره د ماشومانو ملاتړ وکړئ.

  25. د ماشومانو او تنکیو ځوانانو د خبرو اترو، نقاشۍ یا عمل کولو له لارې د دوی سره څه پیښ شوي یا د دوی احساساتو په اړه خبرو کولو ته پریښودو سره ملاتړ وکړئ.

  26. د ماشومانو او تنکیو ځوانانو پدې پوهیدو کې ملاتړ وکړئ چې د دوی احساسات نورمال دي.

  27. د تنکیو ځوانانو پدې ویلو سره ملاتړ وکړئ چې دا پروسه سخته ده او تاسو دلته د دوی د ملاتړ لپاره یاست.

  28. د تنکیو ځوانانو سره د دوی د ورځې په اړه یا د بیا میشتیدنې سره د دوی تجربې په اړه د پوښتنو کولو سره د دوی ملاتړ وکړئ او د دوی ځوابونو ته غوږ ونیسئ.

  29. د ماشومانو او تنکي ځوانانو سره د کار کولو له لارې د فعالیتونو یا د ډلو په پیژندلو کې ملاتړ وکړئ، لکه سپورت یا کلپونه، چیرې چې دوی کولی شي خپل ځان څرګند کړي او ملګري پیدا کړي.

  30. ځینې وختونه د فشار اداره کول کافي نه وي او خلک کیدای شي ډیر ملاتړ وغواړي یا ورته اړتیا ولري. والدین د خپل ماشوم ډاکټر، ښوونځي، د قضیې کار کوونکي، یا د سلاکار څخه ډیرې مرستې ترلاسه کولی شي.

  31. ماشومان او تنکي ځوانان کیدای شي لا ډیرې مرستې ته اړتیا ولري که چیرې دوی د خپل مزاج، چلند، یا فزیکي روغتیا سره ستونزې ولري چې د وخت سره وده نه کوي.

  32. ماشومان او تنکي ځوانان کیدای شي لا ډیرې مرستې ته اړتیا ولري که چیرې دوی د هغه مهارت په بېرته ترلاسه کولو کې ستونزه ولري چې مخکې یې زده کړې وو.

  33. ماشومان او تنکي ځوانان کیدای شي لا ډیرې مرستې ته اړتیا ولري که چیرې دوی په زیان رسونکي چلند کې دخیل وي لکه الکول، نشه یي توکي، یا د ناوړو خلكو ډلې.

  34. ماشومان او تنکي ځوانان کیدای شي لا ډیرې مرستې ته اړتیا ولري که چیرې دوی ځان یا نورو ته د زیان رسولو په اړه خبری کوي.

  35. هر هغه څوک چې احساسوي چې ژوند د تیرولو وړ ندې یا که څوک خپل ځان ته د زیان رسولو په اړه فکرونه ولري، نو دوی باید سمدلاسه 8255-273-800-1 ته زنګ ووهي.

Audio + Video PSAs

For adults coping with stress

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Scripts:

English

Afghan people who are forced to leave their country and start over in a new place have great strength and bravery. It is also a very difficult thing to do. It is common for people who have experienced difficult things to have feelings like fear, anger, sadness and sorrow at the same time that they feel relieved or glad to be safe.

Stress is the feeling of being overwhelmed with worry because of a difficult situation. Stress can change how people think, feel and act. There are things people can do to improve how they feel physically and emotionally. A sleep routine makes it easier to manage emotions. Enjoy unsweetened herbal or ginger tea instead of kahwah, black tea or green tea in the evenings to help with sleep. Drinking tea with just spices and nuts can be a comforting way of staying connected to your heritage while in the U.S. Drinking eight glasses of water every day helps people’s bodies and brain function properly. Move your body every day for at least 15 minutes. This includes walks with your family, stretching, or Attan dancing. Breathing slowly and deeply is one of the best ways to lower stress and it doesn’t take much time. Play games that are popular in Afghanistan, like chess. Continue the Afghan tradition of eating healthy home cooked meals at home, together with family. Connect with other Afghans in your neighborhood or who attend your mosque. Consider hosting gatherings with your new friends.

Kite flying is a great way to combine many strategies that help people with their health and mood. Use kite flying to spend time with family and friends, and move your body. You can also use kite flying as an opportunity to practice breathing slowly and deeply. Create a routine with kite flying by practicing the activity at the same time every week or month.

Sometimes managing stress is not enough and people may want or need more support. Sometimes it can be helpful for people to talk to a doctor or counselor about what they are feeling, join a group with people experiencing the same types of things, reach out to a religious leader or community leader, or contact their caseworkers or resettlement agency.

People may want to reach out for more support if they notice that for several weeks they are consistently having difficulty going to school, work, or taking care of themselves or their family; noticing that their mood or emotions are getting worse over time; sleeping very little or sleeping a lot; crying frequently or feeling sad or worried for most of the day every day; feeling angry or irritable, or having angry outbursts; not leaving home or avoiding spending time with loved ones; having bad memories or nightmares, feeling that they can’t feel emotion or connect with other people; doing harmful things like drinking too much alcohol, doing street drugs, or getting in fights; or feeling very tired all the time or having headaches or stomach aches that are not due to a physical health issue.

Anyone who feels life is not worth living or if someone is having thoughts about harming themselves, they should call 988 or 1-800-273-8255 right away.

Dari

مردم افغانستان که مجبور شدند کشور خود را ترک کرده و زندگی را از نو شروع کنند، از قدرت و شجاعت بالایی برخوردار هستند. همچنان انجام دادن این کار بسیار دشوار هست. افرادیکه چیزهای دشواری را تجربه کرده‌اند، معمولاً احساساتی مانند ترس، خشم، غم و اندوه دارند و در عین حال بخاطراینکه مصئون هستند احساس آرامش یا خوشحالی میکنند.

استرس حالتی است که به دلیل نگرانی بیشتر در مورد یک تجربه دشورا به میان می آید. استرس میتواند نحوه تفکر، احساس و عمل افراد را تغییر دهد. یک تعداد راه کار های وجود دارد که افراد میتوانند برای بهبود احساس فیزیکی و عاطفی خود انجام دهند. یک عادت خوب خواب کردن کافی هست که، مدیریت احساسات را آسانتر میسازد. برای کمک به خواب، در زمان عصر به جای قهوه، چای سیاه یا چای سبز از چای گیاهی یا زنجبیل و شیرین نشده لذت ببرید. نوشیدن چای دارای گیاهان مفید به صحت هستند همرا با مغزبات به شما حس مرتبط بودن به کلچر و عنعنات شما میدهد. نوشیدن هشت گیلاس آب در روز به عملکرد درست بدن و مغز افراد کمک مینماید. بدن خود را هر روز حداقل به مدت 15 دقیقه حرکت دهید. پیاده روی با خانواده، حرکات کششی یا اتن شامل انواغ آن میشود. تنفس آهسته و عمیق یکی از بهترین راه ها برای کاهش استرس میباشد و زمان زیادی نیاز ندارد. بازی های مشهور در افغانستان مانند شطرنج را انجام دهید. در کنار خانواده خوردن غذاهای سالم به سنت افغانی را ادامه دهید. با سایر افغان های همسایه خود یا کسانی که در مسجد شما حضور دارند ارتباط برقرار نمایید. میزبانی مهمانی ها با دوستان جدید تان را در نظر بگیرید.

کاغذ پران بازی یک راه عالی برای ترکیب بسیاری از استراتژی ها است که به افراد در سلامت و خلق و خوی آنها کمک مینماید. از کاغذ پران بازی برای گذراندن وقت با خانواده و دوستان و حرکت دادن بدن تان استفاده نمایید. همچنان شما میتوانید از کاغذ پران بازی به عنوان فرصتی برای تمرین تنفس آهسته و عمیق استفاده نمایید. با کاغذ پران بازي نمودن در یک وقت مشخص هفته یک بار و یا ماه یکبار یک روال معمول برای خود ایجاد کنید

بعضی اوقات مدیریت استرس کافی نیست و امکان دارد افراد حمایت بیشتر بخواهند یا به آن نیاز داشته باشند. بعضی اوقات صحبت کردن با یک داکتر یا مشاور در مورد احساس خود، پیوستن به گروهی با افرادی که تجربه‌های مشابهی دارند، تماس با یک رهبر مذهبی یا رهبر جامعه، یا تماس با کارکنان قضیه یا آیجنسی اسکان مجدد برای افراد می‌تواند مفید باشد.

اگر افراد متوجه شوند که برای چندین هفته به طور مداوم در رفتن به مکتب، کار، یا مراقبت از خود یا خانواده‌شان مشکل پیدا کنند، متوجه شوند که خلق و خوی یا احساسات آنها در طول زمان بدتر می شود، خیلی کم یا زیاد می‌ خوابند؛ گریه مکرر یا احساس غم و اندوه یا نگرانی در بیشتر روز به روز؛ احساس عصبانیت یا تحریک پذیری، یا بیشتر شدن خشم دارند؛ خانه را ترک نکرده یا از گذراندن وقت با عزیزان اجتناب می کنند؛ خاطرات بد یا کابوس دارند، احساس می کنند اینکه نمی توانند احساسات خود را درک کنند یا با افراد دیگر ارتباط برقرار کنند؛ به کارهای مضر مانند نوشیدن الکل زیاد، مصرف مواد مخدر خارج از خانه یا دعوا کردن می پردازند؛ یا احساس خستگی دائمی یا سردرد یا معده دردی که به دلیل مشکل سلامت جسمانی نمی باشد دارند، ممکن است بخواهند به دنبال حمایت بیشتری باشند.

هر شخصیکه احساس می‌کند زندگی ارزش زیستن را ندارد یا اگر کسی به فکر ضرر رساندن به خود است، باید فوراً با شماره 988 یا 8255- 273- 800-1 به تماس شود.

Pashto

هغه افغانان چې د خپل هېواد پرېښودو ته اړ ایستل کېږي او په یوه نوي ځای کې ژوند پیلوي، غوره پیاوړتیا او زړورتیا لري. همدارنګه دا یو ستونزمن کار هم دی. د هغو کسانو لپاره د وېرې، غوسې، خپګان او غم احساس په یوه وخت کې د خوندي اوسېدو له امله د بیا ژوند کېدو یا خوښ اوسېدو له احساس سره درلودل عامه چاره ده، چې سخت کارونه یې تجربه کړي وي.

سټرس د یوه ستونزمن حالت له امله په اندیښنو کې د غرقېدو احساس دی. سترس کولای شي د خلکو د فکر کولو، احساس او عمل پر څرنګوالي اغېزه وکړي. داسې کارونه شته چې خلک يې په  کولو یی  یو کس له فزیکي او احساساتي اړخه  ښه احساس و کړئ. په سمه تو ګه  د خوب کولو عادت ، د احساساتو اداره کول آسانوي. د خوب په برخه کې د مرستې لپاره دي د ماخام له خوا د قهوې، تور او شنه چای پر ځای د بوټو له نا خواږه شوي چای یا د زنجبیل له چای څخه خوند واخلئ.  د گیاهي بوټو د چای او د مغزیاتو په استعمال تاسو کولای شئ له خپل کلتور او شناخت سره په ارتباط کی اوسئ. د ورځې په لړ کې اته ګیلاسه اوبه څښل په سم ډول د خلکو د بدن او مغز له فعالیت سره مرسته کوي. هره ورځ خپل بدن ته لږ تر لږه د 15 دقیقو لپاره حرکت ورکړئ. په دې کې پلی تګ، کششي حرکتونه یا اتڼ شامل دی. ورو او ژوره ساه اخیستل د سټرس د کمولو لپاره له غوره لارو څخه ګڼل کیږي او ډېر وخت ته هم اړتیا نه لري. د شطرنج په څیر لوبې ترسره کړئ چې په افغانستان کې مشهورې دي. د خپلې کورنۍ تر څنګ له افغاني رواج سره سم د خوړو رواج ته دوام ورکړئ. له خپلو نورو افغان ګاونډیانو یا هغو کسانو سره چې ستاسو جومات ته درځي، اړیکې ټینګې کړئ. له خپلو نوو ملګرو سره د میلمستیاوو کوربه توب په پام کې ونیسئ.

د کاغذ پران (پتنګ) الوځول کولای شئ  د روغتیا او مزاج د ښه کولو لپاره د لارو چارو د پیدا کولو په برخه کي مرسته وکري. د کاغذ پران له الوځلو څخه له کورنۍ او ملګرو سره د وخت تیرولو او خپل بدن ته د حرکت ورکولو په موخه کار واخلئ. همداراز تاسو کولای شئ د کاغذ پران له الوځلو څخه د ورو او ژورې ساه اخیستلو د تمرین لپاره د یوه فرصت په توګه ګټه واخلئ. تاسو د هرې میاشتې یا اونۍ په ورته وخت کې د دغې فعالیت په ترسره کولو سره له کاغذ پران سره د یوه منظم عادت جوړول رامنځته کړئ.

ځینې وختونه د سټرس مدیریت کافي نه وي او امکان لري خلک د لا زیات ملاتړ غوښتنه وکړي یا اړتیا ورته ولري. ځینې وخت له یوه ډاکټر یا سلاکار سره د خپل احساس په اړه خبرې کول، له داسې خلکو سره یو ځای کېدل چې ورته تجربې لري، له یوه مذهبي یا د ټولنې له مشر، د قضیې له کار کوونکو یا د بیا مېشتېدنې د ادارې له کار کوونکو سره اړیکه نیول کولای شي د خلکو لپاره ګټوره تمامه شي.

که خلک متوجه شي چېد څو اونیو لپاره په دوام داره توګه ښوونځي، کار یا خپل ځان یا د کورنۍ غړو ته د پاملرنې په برخه کې له ستونزې سره مخ دي، د وخت په تیرېدو سره یې مزاج او احساسات خرابیږي، ډېر کم یا زیات ویده کیږي، په مکرر ډول ژاړي یا ورځ په ورځ یې د غم او اندیښنو احساس زیاتیږي، د غوصې او تحریک کېدو احساس کوي، ډېر غوصه کیږي، له کور څخه وځي، له ملګرو سره د وخت له تیرولو څخه ډډه کوي، بدې خاطرې لري، داسې ګڼل چې نه شي کولای خپل احساسات درک کړي یا له نورو سره اړیکه ټینګه کړي، له اندازې زیات د الکولو څښلو، نشه یي توکو او له کور څخه بهر له نورو خلکو سره د شخړې کولو په څیر ناوړه کارونه ترسره کوي، په دایمي ډول ستړی وي، د سر یا معدې درد لري چې د جمساني ستونزې په ډول نه وي، په دې صورت کې د لا زیاتې مرستې لپاره اړیکه نیولی شي.

هر هغه څوک چې فکر کوي چې دا دنیا د ژوند کولو ارزښت نه لري، یا ځان ته د زیان رسولو په فکر کې وي، باید له ځنډ پرته له 988 یا 8255- 273- 800-1 شمېرې سره اړیکه ټینګه کړي.

For adults supporting children

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English

Children and teens who have been forced to leave their country have been through difficult and often scary events. Difficult events and moving to a new country can change how children and teens think, feel and act.

Young children often do not have the words to express how they feel so they often express their emotions with behaviors. Young children might have trouble sleeping, have nightmares, or wet the bed; behave more aggressively or behave as if they are younger than they really are; have stomach aches or headaches; be afraid to separate from a parent or caregiver; be unable to calm themselves if they are upset; or stay focused on past scary events by acting them out.

If your child behaves inappropriately or gets upset, stay calm and help them identify their emotions; tell them about better ways to express their feelings; and remind children about what works best to calm them down.

Teens might have difficulty putting how they are feeling into words or may feel shame, guilt or confusion about their feelings. Teens might worry about their safety and the safety of their friends and family; stay focused on past scary events by talking about it, drawing it, or worrying about it; have trouble concentrating or remembering things; feel irritable, angry or sad; want to be alone a lot; have stomach aches and headaches; or sleep too much or too little.

If a teen behaves inappropriately or gets upset, calmly remind them of rules and consequences. Talk to them later about what helps calm them down and manage their feelings.

Children and teens are resilient and with love, support and consistency, they can heal and adjust to their new environment. Because parents and caregivers know and love their child, they are in the best position to help their child heal from past events, manage worries, and adjust to a new home.

Ways to support children and teens include spending time together doing familiar things like flying a kite, playing chess, or singing a song. You could tell younger children when you need to go away for a short while and when you will be back. Keep children away from frightening images on TV and social media. Let children and teens talk about what happened to them or their feelings by talking, drawing, or acting. Help children and teens understand that their feelings are normal. Tell teens that this process is hard and you are there to support them. Ask teens questions about their day or about their experience with resettlement and listen to their answers. Work with children and teens to identify activities or groups, like sports or clubs, where they can express themselves and make friends.

Sometimes managing stress is not enough and people may want or need more support. Parents can get more help from their child’s doctor, school, caseworker, or a counselor. Children and teens may need more help if they have problems with their mood, behavior, or physical health that do not improve with time; have trouble regaining a skill they previously learned; are involved in harmful behavior like alcohol, drugs, or gangs; or talk about harming themselves or others.

Anyone who feels life is not worth living or if someone is having thoughts about harming themselves, they should call 988 or 1-800-273-8255 right away.

Dari

مردم افغانستان که مجبور شدند کشور خود را ترک کرده و زندگی را از نو شروع کنند، از قدرت و شجاعت بالایی برخوردار هستند. همچنان انجام دادن این کار بسیار دشوار هست. افرادیکه چیزهای دشواری را تجربه کرده‌اند، معمولاً احساساتی مانند ترس، خشم، غم و اندوه دارند و در عین حال بخاطراینکه مصئون هستند احساس آرامش یا خوشحالی میکنند.

استرس حالتی است که به دلیل نگرانی بیشتر در مورد یک تجربه دشورا به میان می آید. استرس میتواند نحوه تفکر، احساس و عمل افراد را تغییر دهد. یک تعداد راه کار های وجود دارد که افراد میتوانند برای بهبود احساس فیزیکی و عاطفی خود انجام دهند. یک عادت خوب خواب کردن کافی هست که، مدیریت احساسات را آسانتر میسازد. برای کمک به خواب، در زمان عصر به جای قهوه، چای سیاه یا چای سبز از چای گیاهی یا زنجبیل و شیرین نشده لذت ببرید. نوشیدن چای که دارای گیاهان مفید به صحت هستند همرا با مغزبات به شما حس مرتبط بودن به کلچر و عنعنات شما میدهد. نوشیدن هشت گیلاس آب در روز به عملکرد درست بدن و مغز افراد کمک مینماید. بدن خود را هر روز حداقل به مدت 15 دقیقه حرکت دهید. پیاده روی با خانواده، حرکات کششی یا اتن شامل انواع آن میشود. تنفس آهسته و عمیق یکی از بهترین راه ها برای کاهش استرس میباشد و زمان زیادی نیاز ندارد. بازی های مشهور در افغانستان مانند شطرنج را انجام دهید. در کنار خانواده خوردن غذاهای سالم به سنت افغانی را ادامه دهید. با سایر افغان های همسایه خود یا کسانی که در مسجد شما حضور دارند ارتباط برقرار نمایید. میزبانی مهمانی ها با دوستان جدید تان را در نظر بگیرید.

کاغذ پران بازي یک راه عالی هست برای مهیا نمودن زمینه های مختلف بهتر ساختن صحت مورال و مزاج انسان. از کاغذ پران بازی برای گذراندن وقت با خانواده و دوستان و حرکت دادن بدن تان استفاده نمایید. همچنان شما میتوانید از کاغذ پران بازی به عنوان فرصتی برای تمرین تنفس آهسته و عمیق استفاده نمایید. با کاغذ پران بازي نمودن در یک وقت مشخص هفته یک بار و یا ماه یکبار یک روال معمول برای خود ایجاد کنید.

بعضی اوقات مدیریت استرس کافی نیست و امکان دارد افراد حمایت بیشتر بخواهند یا به آن نیاز داشته باشند. بعضی اوقات صحبت کردن با یک داکتر یا مشاور در مورد احساس خود، پیوستن به گروهی با افرادی که تجربه‌های مشابهی دارند، تماس با یک رهبر مذهبی یا رهبر جامعه، یا تماس با کارکنان قضیه یا آیجنسی اسکان مجدد برای افراد می‌تواند مفید باشد.

اگر افراد متوجه شوند که برای چندین هفته به طور مداوم در رفتن به مکتب، کار، یا مراقبت از خود یا خانواده‌شان مشکل پیدا کنند، متوجه شوند که خلق و خوی یا احساسات آنها در طول زمان بدتر می شود، خیلی کم یا زیاد می‌ خوابند؛ گریه مکرر یا احساس غم و اندوه یا نگرانی در بیشتر روز به روز؛ احساس عصبانیت یا تحریک پذیری، یا بیشتر شدن خشم دارند؛ خانه را ترک نکرده یا از گذراندن وقت با عزیزان اجتناب می کنند؛ خاطرات بد یا کابوس دارند، احساس می کنند اینکه نمی توانند احساسات خود را درک کنند یا با افراد دیگر ارتباط برقرار کنند؛ به کارهای مضر مانند نوشیدن الکل زیاد، مصرف مواد مخدر خارج از خانه یا دعوا کردن می پردازند؛ یا احساس خستگی دائمی یا سردرد یا معده دردی که به دلیل مشکل سلامت جسمانی نمی باشد دارند، ممکن است بخواهند به دنبال حمایت بیشتری باشند.

هر شخصیکه احساس می‌کند زندگی ارزش زیستن را ندارد یا اگر کسی به فکر ضرر رساندن به خود است، باید فوراً با شماره 988 یا 8255- 273- 800-1 به تماس شود.

Pashto

هغه ماشومان او نوي ځوانان چې اړ شوي دي خپل هېواد پریږدي، له خورا سختو او ویرونکو پیښو سره مخ شوي دي. سختې پیښې او نوي هېواد ته کډوال کېدل کولای شي د ماشومانو او نوو ځوانانو د فکر ډول، احساس او چلند ته بدلون ورکړي.

‌ډیری وخت کوچني ماشومان د خپلو احساساتو د څرګندولو لپاره له ځان سره کلمې نه لري، له دې امله دوی خپل احساسات په چلند سره څرګندوي. ښايي کوچني ماشومان په ويده کیدو کي ستونزه ولري، بد خوبونه وویني یا په بستره کې متیازې وکړي، ډېر جنجالي چلند وکړي یا ډیر په زوره چلند وکړئ لکه څنګه چې دوی د دوی په پرتله ځوان وي، د معدې یا سر درد ولري، له والدینو یا پالوونکي څخه د جلا کېدو ویره ولري یا که ناراحته وي، ونه شي کولای ځان آرام کړي، د دې کارونو په ترسره کولو کې د تیرو ویرونکو پیښو له امله تمرکز ونه شي کړای.

که ستاسو ماشوم نامناسب چلند وکړ یا ناراحت شو، نو آرام پاتې شئ او مرسته ورسره وکړئ چې خپل احساسات وپیژني، هغوی ته د خپلو احساساتو د څرګندولو غوره لارې وښیئ او هغه شی ورپه یاد کړئ چې د دوی د آرامولو لپاره تر ټولو غوره دي.

نوي ځوانان ښايي د کلمو په وسیله د خپلو احساساتو په څرګندولو کې ستونزه ولري یا د خپلو احساساتو په اړه د شرم، ملامتیا او مغشوش احساس ولري. نوي ځوانان ښايي د خپل ځان، ملګرو او کورنۍ د خوندیتوب په اړه اندیښنې ولري، د تیرو ویرونکو پیښو په اړه په خبرو کولو، رسمولو یا اندیښمن کېدو سره پر نوموړو پېښو متمرکز پاتې شي، په تمرکز یا د یو څه په یادولو کې ستونزه ولري، د تحریک کېدو، غوصې او غمجن کېدو احساس ولري، غواړي یوازې و اوسي، د معدې او سر درد ولري، کم یا ډېر خوب وکړي.

که یو ځوان نامناسب چلند وکړي یا ناراحته شي، نو په آرامۍ سره د قوانینو او پایلو په اړه يې ورته ووایئ. وروسته د هغه څه په اړه خبرې وکړئ چې دوی آرامولی شي او دوی وتوانوی چي خپل احساسات مدیریت کړي.

ماشومان او نوي ځوانان مقاومت لري او په مینې، ملاتړ او ثبات سره کولای شي روغ شي او له نوي چاپیریال سره ځان برابر کړي. دا چې والدین او پالونکي خپل ماشوم پیژني او مینه ورسره لري، نو هغوی له تیرو پیښو څخه د رغېدو، د اندیښنو په مدیریت او له نوی چاپیریال سره د آشنا کېدو په برخه کې په ښه موقعیت کې دي.

له ماشومانو او نوو ځوانانو څخه د ملاتړ په لارو کې یو له بل سره وخت تیرول، د کاغذ پرانۍ، شطرنج یا یوې سندرې د زمزمې کولو په څیر د کارونو ترسره کول شامل دي. تنکیو ماشومانو نه د لری کیدو په مهال هغوی ته ووایئ چي د لنډې مودې لپاره ځئ او دا چې څه وخت ځئ او څه وخت بیرته راځئ. ماشومان په تلویزیون او ټولنیزو رسنیو کې له ویرونکو انځورونو څخه لیرې وساتئ. ماشومانو او نوو ځوانانو ته اجازه ورکړئ چې په خبرو، رسامۍ یا لوبو ترسره کولو سره د هغه څه په اړه خبرې وکړي چې ورسره مخ شوي دي. له ماشومانو او نوو ځوانانو سره مرسته وکړئ څو درک کړي چې د هغوی احساسات طبیعي دي. نوو ځوانانو ته ووایئ چې دا پروسه ستونزمنه ده او تاسو د دوی د ملاتړ لپاره چمتو یاست. له نوو ځوانانو څخه د ورځې یا بیا مېشتېدنې په اړه د دوی د تجربې اړوند پوښتنې وکړئ او د هغوی ځوابونو ته غوږ ونیسئ. له ماشومانو او نوو ځوانانو سره کار وکړئ څو د لوبو او کلپونو په څیر فعالیتونو او ډلې وپیژني، دا هغه ځای دی چې دوی کولای شي خپل ځان وښیي او ملګري پیدا کړي.

ځینې وختونه د سټرس مدیریت کافي نه وي او امکان لري خلک د لا زیات ملاتړ غوښتنه وکړي یا اړتیا ورته ولري. والدین کولای شي له ډاکټر، ښوونځي، د قضیې له کار کوونکي یا سلاکار څخه د خپل ماشوم اړوند لا زیاته مرسته ترلاسه کړي. که ماشومان او نوي ځوانان په مزاج، چلندي یا جسمي روغتیا کې ستونزې ولري چې د وخت په تیرېدو سره نه ښې کیږي، امکان لري لا زیاتې مرستې ته اړتیا ولري، د هغه مهارت په بیرته ترلاسه کولو کې ستونزه ولري چې له وړاندې یې درلود، د الکولو د څښلولو، نشه یي توکو کارولو یا بانډونو کې د شمولیت په څیر په ناوړه کارونو کې ښکیل وي، ځان یا نورو ته د زیان رسولو په اړه خبرې وکړي.

هر هغه څوک چې فکر کوي چې دا دنیا د ژوند کولو ارزښت نه لري، یا ځان ته د زیان رسولو په فکر کې وي، باید له ځنډ پرته له 988 یا 8255- 273- 800-1 شمېرې سره اړیکه ټینګه کړي.

Brainstorm

Conversation Guide

Afghan people who are forced to leave their country and start over in a new place have great strength and bravery. It is also a very difficult thing to do. It is common for people who have experienced difficult things to have feelings like fear, anger, sadness and sorrow at the same time that they feel relieved or glad to be safe.

This conversation guide is aimed at equipping service providers to talk with Afghan newcomers about managing the stress that comes with migration to a new country and culture. By focusing on stress management, the guide addresses Afghans’ mental health needs in a culturally relevant way.

Is it normal for people to have mixed feelings when coming to the United States?

Yes. Afghan people who are forced to leave their country and start over in a new place have great strength and bravery. It is also a very difficult thing to do.
Most Afghan people arriving in the U.S. have experienced very difficult things. These can include but are not limited to war, violence, being separated from loved ones, displacement and poverty. They also may have left behind academic achievements, careers that took many years to build, personal belongings, assets, and earnings.
It is common for people who have experienced these things to have feelings like fear, anger, sadness and sorrow at the same time that they feel relieved or glad to be safe.

Is adapting to life in the United States difficult?

Starting over in a new place is very hard. People must learn a language, get a job, develop new connections, and figure out how things work in the U.S. This is very stressful.

What is stress?

Stress is the feeling of being overwhelmed with worry because of a difficult situation. People can feel stress emotionally and physically. Stress can change how people think, feel and act.

What does stress feel like?

An emotional feeling of stress can be worrying a lot, unexplained feelings of panic, or having no desire to engage in hobbies or activities. People with stress might also have bad memories or feel a sense of deep sadness.

A physical feeling of stress can be difficulty breathing, sleep problems, or changes in appetite.

There are things people can do to improve how they feel physically and emotionally and help them take care of their responsibilities.

How does sleep affect stress?

Good sleep protects people from stress. Try to sleep at the same time each day and wake up at the same time. A sleep routine makes it easier to manage emotions. This can help people have more patience and help them deal with difficulties in their relationships, with work, or at school.

Enjoy unsweetened herbal or ginger tea instead of kahwah, chai, black tea or green tea in the evenings to help with sleep. Instead of tea, you can simply use boiled water and add cardamom, connecting to the Afghan tradition while enjoying a caffeine-free option. You can also drink boiled water infused with herbs and spices like ginger as a soothing alternative.

How else do people protect themselves from stress?

Drinking eight glasses of water every day helps people’s bodies and brain function properly.

People who move their bodies every day for at least 15 minutes can reduce stress and improve their sleep and mood. This includes walks with their families, stretching, or Attan dancing.

How can people involve their families without burdening them?

People who do pleasurable activities with people they care about are better protected from stress.

  • Play games that are popular in Afghanistan, like chess.
  • Practice embroidery or other activities that are calming.
  • Listen to music or read with children and friends.
  • Continue the Afghan tradition of eating healthy home cooked meals at home, together with family.
  • Connect with other Afghans in your neighborhood or who attend your mosque. Consider hosting gatherings with your new friends or having a picnic.
What if people do not have enough time to do some of the things that protect them from stress?

Breathing slowly and deeply is one of the best ways to lower stress and it doesn’t take much time. Breathe in through your nose while counting to three and breathe out through your mouth while counting to five. It is common to do this while doing other activities, such as praying, reading, or cooking.

How can people manage stress using Afghan traditions?

Celebrate Afghan culture, honor loved ones back home, and relieve stress by making and flying kites.

Kite flying is a great way to combine many strategies that help us with our health and mood. Use kite flying to spend time with family and friends and move your body. You can also use kite flying as an opportunity to practice breathing slowly and deeply.

Create a routine with kite flying by practicing the activity at the same time every week or month.

Who can people talk to if they need more help?

Sometimes managing stress is not enough and people may want or need more support. Sometimes it can be helpful for people to:

  • Talk to a doctor or counselor about what they are feeling
  • Join a group with people experiencing the same types of things
  • Reach out to imams, mullahs, religious scholars, or community leaders
  • Contact their caseworkers or resettlement agency
How do people know when it is time to get more help?

People may want to reach out for more support if they notice that for several weeks they are consistently:

  • Having difficulty going to school or work.
  • Having difficulty taking care of themselves or their family.
  • Noticing that their mood or emotions are getting worse over time.
  • Sleeping very little or sleeping a lot
  • Crying frequently or feeling sad or worried for most of the day every day.
  • Feeling angry or irritable, or having angry outbursts.
  • Not leaving home or avoiding spending time with loved ones.
  • Having bad memories or nightmares that make it hard to do things they want or need to do.
  • Feeling that they can’t feel emotion or connect with other people.
  • Doing harmful things like drinking too much alcohol, doing street drugs, or getting in fights.
  • Feeling very tired all the time or having body pain like headaches or stomach aches that are not due to a physical health issue
What should people do if they feel hopeless or like they want to harm themselves?

Anyone who feels life is not worth living or if someone is having thoughts about harming themselves, they should call 988 or 1-800-273-8255 right away.

Why is my child acting different since we moved to the U.S.?

Children and teens who have been forced to leave their country have been through difficult and often scary events. Difficult events and moving to a new country can change how children and teens think, feel and act.

What are some ways young children might seem different after moving to the U.S.?

Young children often do not have the words to express how they feel so they often express their emotions with behaviors. Young children might:

  • Have trouble sleeping, have nightmares, or wet the bed.
  • Behave more aggressively
  • Behave as if they are younger than they really are
  • Have stomach aches or headaches
  • Be afraid to separate from a parent or caregiver
  • Be unable to calm themselves if they are upset
  • Stay focused on past scary events by acting them out
What should I do if my young child acts inappropriately or gets upset?

If your child behaves inappropriately or gets upset:

  • Stay calm and help them identify their emotions.
  • Tell them about better ways to express their feelings.
  • Remind children about what works best to calm them down.
Will my young child always have these troubles?

Children are resilient and with love, support and consistency, they can heal and adjust to their new environment.

How can I help my young child adjust to life in the U.S.?

Because parents and caregivers know and love their child, they are in the best position to help their child heal from past events, manage worries, and adjust to a new home. Even when parents cannot fix things, being there for their children, showing them love, paying attention, being patient, and listening helps them feel safe and connected. Ways to support young children include:

  • Spend time together doing familiar things like flying a kite, playing chess, or singing a song.
  • Tell your child when you need to go away for a short while and when you will be back.
  • Keep them away from frightening images on TV and social media.
  • Let children talk about what happened to them or their feelings by talking, drawing, or acting.
  • Help them understand that their feelings are normal.
Why is my teen acting different since we moved to the U.S.?

Children and teens who have been forced to leave their country have been through difficult and often scary events. Difficult events and moving to a new country can change how children and teens think, feel and act.

What are some ways teens might seem different after moving to the U.S.?

Teens might have difficulty putting how they are feeling into words or may feel shame, guilt or confusion about their feelings.

Teens might:

  • Worry about their safety and the safety of their friends and family
  • Stay focused on past scary events by talking about it, drawing it, or worrying about it.
  • Have trouble concentrating or remembering things
  • Feel irritable, angry or sad
  • Want to be alone a lot
  • Have stomach aches and headaches
  • Sleep too much or too little
What should I do if my teen acts inappropriately or gets upset?
  • Calmly remind them of rules and consequences.
  • Talk to them later about what helps calm them down and manage their feelings.
  • Work with teens to identify activities or groups, like sports or clubs, where they can express themselves and make friends.
Will my teen always have these troubles?

Teens are resilient and with love, support and consistency, they can heal and adjust to their new environment.

How can I help my young child adjust to life in the U.S.?

Because parents and caregivers know and love their teen, they are in the best position to help them heal from past events, manage worries, and adjust to a new home. Even when parents cannot fix things, being there for their teens, showing them love, paying attention, being patient, and listening helps them feel safe and connected.

Ways to support teens include:

  • Spend time together doing familiar things like flying a kite or playing chess.
  • Tell teens that this process is hard and you are there to support them.
  • Ask teens questions about their day or about their experience with resettlement and listen to their answers.
  • Help teens understand that their feelings are normal.
How do I know if my child or teen needs more help?

Children and teens may need more help if they:

  • Have problems with their mood, behavior, or physical health that do not improve with time
  • Have trouble regaining a skill they previously learned
  • Are involved in harmful behavior like alcohol, drugs, or gangs
  • Talk about harming themselves or others
Who can parents talk to if their child or teen needs more help?

Parents can get more help from their child’s doctor, school, caseworker, or a counselor.

Anyone who feels life is not worth living or if someone is having thoughts about harming themselves, they should call 988 or 1-800-273-8255 right away.