The night before a big test: sleep, food, packing and calm¶

Jamma hade jaŋde teeŋtunde ina nanndi e juutde. Aɗa waawi janngude haa hakkunde jamma, ƴeewndaade telefoŋ maa, walla lelnude aɗa ƴeewa kala ko ina waawi bonnude. Feere hoyre mum ngam jamma ko adii ina reena huunde wootere ɓurnde moƴƴude e golle maa janngo : ngaandi fooftiindi, ñamliindi, jooɗndiindi.

Ndee ɗoo deftere ina rokka almuɓɓe e jibnaaɓe waktuuji laaɓtuɗi ngam jamma oo, wasiyaaji ko fayti e nguura, ɗanngal e paaspooruuji, e laabi ngam ustude nerve nde hakkille maa ɓuuɓtataa. Ina hollita kadi ko foti waɗeede so tawii a waawaa ɗaanaade, e nde kulhuli mbaɗti ɓurde nerves examen ordinateeruuji e haajuuji ballal ummoraade e wasiyaaji, doktoor walla liggey kiris.

Waɗde ɗum jooni¶

1. Woppu jaŋde hesere ko ina wona waktuuji ɗiɗi haa tati hade maa lelnude. Waɗde ƴeewndo seeɗa e binndanɗe ɗe ngannduɗaa, ko wayi no ciimtol kelle goote. Geɗe kese e ooɗoo sahaa ina famɗi ɗo njiylotoo, ina keewi kadi umminde kulhuli.
2. Pack bag maa hannde jamma. Waɗde foto ID maa, tikket naatgol walla naatgol ekkol, binndi, binndi, kalkulator jaɓaaɗo, ɓuuɓri ndiyam laaɓɗam so ina jaɓee, e kala ko jaɓaa. Lelnu comci maa.
3. Nyaamde ko woowaa e yarde ndiyam. Suɓo nyaamduuji ganndaaɗi tawa ina waɗi heen protein e karbohidratuuji ɓuuɓɗi. Skip kala ko hesɗi, ɓuuɓɗi no feewi walla tedduɗi no feewi.
4. Ƴeewto waktu, nokku e laawol. Winndu waktu puɗɗagol ekkol, suudu, e no njahrataa, e peeje ballondiral so tawii aɗa leeltina.
5. Mumtu ekranuuji, ɓuuɓna henndu fotde hojomaaji 30 haa 60. Dimmbina fitirla kaa, ƴetta ndiyam ngulɗam, jannga huunde ɓuuɓnde walla heɗo jimɗi calmi.
6. Yah leeso e waktu mo ngonɗaa oo, walla ko adii seeɗa. So a waawaa ɗaanaade, foofto no fotiri fof e fooftere seeɗa. Fooftere ina wallita haa jooni.

So tawii aɗa wondi e kulol, aɗa wondi e ŋakkeende yaakaare walla miijooji bonnude hoore maa, woto ɗaɓɓu haa subaka. Noddu limoore emergency nokku maa (911 to Amerik e Kanadaa, 112 e nder Dental Orop, 999 to Dental Dowlaaji Amerik) walla laylaytol kiriis. E limooje caɗtuɗe hello ngoo ina limta jokkorɗe e leydi.

Ko waɗi jamma ko adii ina haani¶

Ɗaanaade ko nde ngaandi maa fiiltata kabaruuji ɗi njanngu-ɗaa ɗii e nder hakkille juutɗo. Ina artira kadi hakkille, jikku e waawde safrude caɗeele. Janngirɗe almudɓe ina kollita laabi keewɗi wonde taƴde ɗanngal ngam janngude ko ɓuri heewde ina heewi ustude golle ekkolaaji, wonaa ɓeydude ɗum.

Heddaade jamma fof kadi ina toɗɗii no ngonir-ɗaa. So a ŋakkiraama ɗanngal, miijooji maa ina ɓeydoo tiiɗde, kulhuli tokoosi ina nanndi e mawɗi, hakkille maa e siftorde maa ina ustoo. Ko ɗuum tigi woni ngonka ka kulhuli jarribo mawnata. Jaɓɓaade jamma ko adii ɗuum ko fartaŋŋe recharge wonaa majjere. Ko feccere hakkille e peewnugol.

Hol no foti ɗanngal potɗaa¶

Juɓɓule safaara ɗanngal ko wayi no Akademi Ameriknaajo safaara ɗanngal e sarwisaaji cellal ngenndi ina ndokka geɗe keewɗe :

Teenagers' body clocks naturally shift later, so falling asleep early can feel hard. That is normal, and it is a reason to begin winding down early rather than expecting to switch off at once. If you have a very early start, try going to bed a little earlier over the two or three nights before, in 15 to 30 minute steps.

A single bad night is survivable¶

Many students worry that one poor night of sleep will wreck their exam. Research suggests a single night of reduced sleep affects you less than weeks of poor sleep, and that anxiety about not sleeping often does more harm than the missing hours themselves. If you sleep badly, the rest of the plan still works. Resting quietly in bed, even awake, still helps the body.

A timetable for the evening¶

Use this as a flexible guide. Adjust it for an exam in the morning or afternoon.

So tawii ekzamin maa ko kikiiɗe, aɗa waawi jogaade mbaadi ngootiri kono mbayla huunde fof caggal, kadi woppa ɗaanaade e nder juutde balɗe, nde tawnoo waylo-waylo mawngo e waktuuji ŋoŋɗi ina waawi accude ma ŋoŋɗi.

Ko janngetee, e ko woppitee¶

Jamma ko adii ɗuum ko ngam tiiɗtinde, wonaa janngude gila e fuɗɗoode.

Kuutoragol moƴƴol e dumunna jaŋde ɓennuɗo oo¶

• Janngu e nder ciimtol kelle goote, ɓataake foormula, walla doggol kelme teeŋtuɗe ɗe mbaɗ-ɗaa.
• Fotndu hoore maa seeɗa e flashcards geɗe ɗe feccere ngannduɗaa.
• Ƴeewto ɓataake ɓennuɗo mo njiyloto-ɗaa, tiiɗno-ɗaa e majjere maa ɓurnde heewde.
• Huutoro naamne ɗiɗi walla tati ngam warde, e mbaadi ɓuuɓndi.
• Winndu doggol siftordeeji juutɗi ngam jaŋde, ko wayi no "hollit golle ɗee fof" walla "janngu naamnal ngal laabi ɗiɗi."

Geɗe ɗe neɗɗo foti reenaade¶

• Fuɗɗoraade toɓɓere hesere nde meeɗaa yeewtude.
• Etaade memde binndi keewɗi.
• Yerondirde note e sehilaaɓe e mbaadi umminndi kulol.
• Janngude daartol dramatik ko faati e caɗeele ekkol e internet.
• Janngude e leeso, baawɗo jannginde ngaandi maa jokkondirde e leeso e kulhuli.

So tawii aɗa juuti e waktu, aɗa sokli peeje ngam ñalngu cakkitiingu nguu walla ɗiɗi, guide on cramming e kisal so waktu ina juuti ina rokka limre goonga. Ko njogiɗaa walla ko njogiɗaa fof, jamma hannde oo ko dartaade e deeƴre e hoolaade ko ngannduɗaa.

Settingol waktu joofgol laaɓtuɗo¶

Suɓo waktu darnde, winndu ɗum. So nde arii, uddu defte ɗee, hay so aɗa sikki aɗa waawi waɗde ko ɓuri ɗum. Taƴre timmunde woodaani, kadi jikku "heewaani" meeɗaa majjude haa timma. Jokkude e waktu ko karallaagal, kadi ina reena ɗanngal maa.

Ñaamde e yarde¶

What you eat tonight and tomorrow morning shapes your energy and focus.

Nyamdu¶

• Suɓo ñaamdu ganndaandu. Wonaa jamma ƴeewde restoraan keso walla ñaamdu ɓuuɓndu.
• Haa heen protein, ko wayi no egguuji, liɗɗi, ɓiɗɓe leɗɗe, ñebbe, ñebbe, tofu walla yogurt.
• Ɓeydu heen karbohidratuuji ɓuuɓɗi, ko wayi no maaro, paasta, patataaji, oat walla mburu ɓuuɓɗo.
• Ɓeydu heen leɗɗe walla ɓiɓɓe leɗɗe.
• Ñaamde e sahaa mo njiɗɗaa, ko ɓuri moƴƴude ko waktuuji ɗiɗi haa tati hade maa lelnude, mbele aɗa ɗaanaaki e reedu heewndu.

Yarugo¶

• Yar ndiyam e nder ñalawma. Ɓooygol ndiyam ina waawi saabaade ɓuuɓri hoore e tampere.
• Keep caffeine low, especially in the afternoon and evening. Caffeine stays in the body for many hours and can delay sleep and increase jitteriness.
• Avoid energy drinks. They often contain high amounts of caffeine and sugar, and health bodies advise against them for children and teenagers.
• Reento alkol. Ina bonna ɗanngal, tee ina moƴƴi e almudɓe ɓe keɓaani duuɓi sariya.

Kosam ñalnde ekkol¶

Ñaamde huunde, hay so aɗa wondi e kulol. Cuɓe moƴƴe ko porti walla oat, egguuji, toast, ɓiɓɓe leɗɗe, yogurt walla banaana. Reento ñaamde teeŋtunde mawnde, reento kadi paaspooruuji suukara tan, baawɗi saabaade ŋakkeende semmbe. So tawii ko goonga a waawaa fotndude ñaamde, ƴettu ñamri seeɗa e njaram, ñaama ko mbaawɗaa.

Ƴettu ñaamdu ngam caggal jaŋde, nde tawnoo adrenaline e heege ina keewi arde so kaayitaaji ɗii njoofii.

Sleep: building a calm night¶

Henndu dow no feewi¶

Waktu cakkitiiɗo oo, tiiɗno-ɗee ko annoore seeɗa e ɓuuɓri seeɗa.

• Dim fitirlaaji ɗii.
• Waɗtu telefoŋ maa walla waylu ɗum e mbaadi deƴƴundi. Annoore e humpitooji ummoriiɗi e ekran ina mbaawi leeltinde ɗanngal.
• Ƴettu ɓuuɓri walla lootorde, ina wallita ɓanndu nduu ɓuuɓde e fooftaade caggal ɗuum.
• Waɗde njuumri juutndi.
• Janngu huunde weeɓnde, walla heɗo jimɗi deƴƴuɗi, podcast walla deftere nanndunde.
• Waɗde suudu maa ina ɓuuɓi, ina niɓɓiɗi, ina deeƴi.

Winndu kulhuli maa¶

If your mind is racing, put a notepad next to your bed. Write down anything you are worried about, and add anything you do not want to forget tomorrow. Getting it on paper tells your brain it does not need to hold it overnight. You can also write a simple list of two or three things you will do first when you start the exam.

Body based calming¶

Try one or more of these in bed.

• Slow breathing. Breathe in through your nose for four, and out for six to eight. Repeat for several minutes.
• Fooyre ɓalndu yahrude yeeso. Puɗɗorto-ɗaa ko e koyɗe maa, ɓuuɓna kala fedde ɓalndu fotde leƴƴanɗe joy, caggal ɗuum ɓuuɓna. Golle haa yeeso maa.
• A body scan. Moƴƴin hakkille maa seeɗa seeɗa gila e koyɗe maa haa e hoore maa, tesko-ɗaa e softina kala nokku.
• A safe place image. Picture somewhere calm in detail, such as a beach or a room, and focus on what you see, hear and feel there.

If you cannot sleep¶

Lying awake for an hour does not mean disaster. Many students sleep less well before exams, and the body still gets some rest. Try these steps.

1. Do not look at the clock repeatedly. Turn it away.
2. If you have been awake for around 20 to 30 minutes and feel frustrated, get up and sit in dim light. Do something quiet, such as reading a printed book or stretching.
3. Return to bed when you feel sleepy.
4. Remind yourself that rest is helpful even without sleep, and that you have performed well before on a poor night.
5. Avoid taking sleeping tablets or supplements that you have not used before. Check with a doctor or pharmacist about anything you take, since this guide gives no medication advice.

The body is more resilient than it feels. Many students perform well on very little sleep, though it is not a good plan to rely on it.

Packing and preparing¶

Packing the night before removes a major source of morning stress.

Exam bag checklist¶

• Photo ID that meets your exam's rules, such as a passport, driver's licence or school or national ID card.
• Admission ticket, candidate number, or confirmation email, printed if needed.
• Two or three pens in the required colour, and pencils, a sharpener and eraser if needed.
• Ruler, protractor, compass or other equipment allowed for your subject.
• Approved calculator, with fresh batteries, set to the correct mode and cleared if rules require.
• A watch that is allowed by your exam board. Many exams ban smart watches.
• A clear bottle of water if permitted.
• A snack for before or after.
• Tissues, and any permitted personal items such as glasses or a hearing device.
• Any approved support documents or access arrangement letters.
• A jacket or layers, since exam halls can be cold or warm.
• Money or a travel card for your journey.

Check your exam board's rules about what is banned. Mobile phones, smart watches, notes, and some pencil cases are often not allowed in the exam room. Leave banned items at home or follow the instructions for storing them. Breaking these rules, even by accident, can lead to disqualification. The guide on ñalngu jaŋde logistik e emergency explains what to do if you lose your ID or a device fails.

Online and computer exams¶

If your exam is taken on a computer, also check:

• Your device is charged, plugged in and updated.
• Your internet connection is stable, and you have a backup, such as a phone hotspot if rules allow.
• The exam software is installed and tested.
• Your room meets the rules: clear desk, good lighting, quiet, a closed door.
• You know how to contact technical support and the proctor.
• You have your photo ID ready to show.

See the guide on online proctoring exam crashes for what to do if something fails during the exam.

Plan the morning¶

• Set two alarms, one on your phone and one on another device.
• Work out your travel time and add 30 minutes of buffer.
• Check public transport timetables and weather.
• Arrange a lift or a backup if possible.
• Have breakfast ready.
• Lay out your clothes. Choose comfortable layers you have worn before.

Settling your mind¶

Even with a perfect plan, nerves can be loud. A few tools can help you settle.

Put the exam in perspective¶

An exam is one measure on one day. Most exams can be retaken, appealed or replaced by another route. Tell yourself: "I have done what I can. Tomorrow I will do my best, and there are options whatever happens." Thinking this way lowers pressure without lowering effort.

Challenge catastrophic thoughts¶

Common thoughts at night include "I will fail everything" and "I have wasted all my time." Ask yourself: Is that a fact or a fear? What would I tell a friend in my place? What is the most likely outcome? Replace extreme thoughts with balanced ones, such as "I may not know everything, but I know a good amount, and I will answer what I can."

Talk to someone¶

Share your worries with a parent, sibling or friend, but avoid group chats that spiral into panic. A short, supportive chat before bed can lighten the load. Ask others not to quiz you or discuss what could go wrong.

Get gentle movement¶

A walk, some stretching or a short dance to your favourite song can use up stress hormones. Avoid hard exercise in the last two hours before bed, since it can raise body temperature and make sleep harder.

Try a calming routine¶

A repeated routine tells your body it is time to rest. For example: tidy bag, shower, stretch, tea without caffeine, notepad worry list, slow breathing in bed. Doing the same steps every night in exam season can make sleep more reliable.

A decision path for the evening¶

flowchart TD
    A["Evening before the exam"] --> B["Light review of a one page summary"]
    B --> C["Dinner, water, pack bag, lay out clothes"]
    C --> D["Stop studying 2 to 3 hours before bed"]
    D --> E["Screens off, wind down for 30 to 60 minutes"]
    E --> F{"Are you able to fall asleep within 30 minutes?"}
    F -->|"Eey"| G["Sleep and wake at planned time"]
    F -->|"Alaa"| H["Get up briefly, do a quiet activity in dim light"]
    H --> I["Slow breathing and write down worries"]
    I --> J{"Do you feel safe and manageable?"}
    J -->|"Eey"| G
    J -->|"Alaa, kulhuli mawɗi walla miijooji bonnude hoore"| K["Waɗde jibinannde, noddu laylaytol kiriis walla limoore emergency"]

Yerondirde cuɓagol jamma hanki ko heewi¶

Wasiyaaji wonande jibnaaɓe¶

Jamma ko adii ina waawi wonde teskinɗo e galle oo fof. Deental maa ina haani.

• Waɗde jamma oo ina deeƴna, e ñaamde no woorunoo e no woorunoo.
• Reento-ɗee quizzing walla lectures e nder hojomaaji cakkitiiɗi ko fayti e nafoore ekzamen.
• Hokkude ballal kuuɓtodinngal ko wayi no paaspoor, ƴeewtaade laawol ngol, walla waɗde alarm ɗiɗaɓo.
• Wiy huunde juutnde e welnde: "Miɗo manti no ngollir-ɗaa nii."
• Waɗde ekranuuji e noppi mawɗi ina pamɗi e waktu cakkitiiɗo oo.
• Nanondirde e peeje subaka, haa arti noon e ñaamde e yahde.
• Hoto heddo ngam ƴeewtaade ɓiɗɗo maa. Ɓe poti ko nan’de ko ɓe hoolaare.
• Woto heɓee so ɓe njiɗii haalde, e heɗaade tawa a feewnitaaki.

Ngam heɓugo bayaanu ko laarani wallugo ɓingel nder stres, laaru tindinoore on no jibnaaɓe mbaawirta wallude cukalel e nder stres examen.

Subaka ekkol¶

Rutin juutɗo ina wallita on fuɗɗoraade no moƴƴi.

1. Waɗde e alarm maa, njogoɗaa gilaas ndiyam.
2. Ñaamde kosam ɓuuɓɗam.
3. Wash, dress in your layers and check your bag against the list.
4. Spend a few minutes with slow breathing.
5. Leave with a buffer in case of delay.
6. Arrive about 15 to 20 minutes early.
7. Use the toilet before entering.
8. Avoid last minute post-mortems with classmates.

Once in the room, remember your plan: read the whole paper, start with an easy question, and mark hard ones to return to. If nerves spike, the guide on jarribo anniya e ñalawma jarribo has techniques that work at a desk, and if you feel a full panic attack, see ɓuuɓri kulɓiniindi e nder jarribo.

When worry is more than nerves¶

Feeling anxious before a big exam is normal. But sometimes the worry is bigger and needs support. Reach out to a school counsellor, doctor or trusted adult if:

• You have not slept properly for several nights in a row.
• You feel constant dread, a racing heart or panic.
• You cannot eat, or you are making yourself sick.
• You are drinking large amounts of caffeine or using substances to cope.
• You feel hopeless, or you say things like "there is no point."
• You are thinking of avoiding the exam entirely because of fear.

Remember that you are not the only one. Counsellors see students in this state before exams all the time, and help is available even the evening before.

If the exam is tomorrow and you are not ready¶

Sometimes you reach the night before and feel behind. That is a hard feeling, but you still have choices.

• Accept that you cannot learn everything, and decide to do your best with what you know.
• Waɗde janngugol cakkitiingol ngol e toɓɓe ɓurɗe waawde feeñde e ɗe nganndu-ɗaa heen seeɗa.
• Practise exam technique: reading the question, planning, and showing working.
• Sleep. A rested brain recalls much more than a tired one.
• If you are genuinely unable to sit the exam because of illness or a serious personal event, contact your school or exam board as soon as possible. The guide on ñalngu jaŋde logistik e emergency ina suddii teskaare teeŋtunde e jokkondire.

Whatever happens, there will be a next step. The guide on ko foti waɗeede caggal njeñtudi bonndi explains retakes and appeals.

A one page evening checklist¶

• I finished studying at my planned stop time.
• I ate a normal dinner and drank water.
• My bag is packed, including ID and entry ticket.
• I know the time, place and route and have a backup plan.
• Two alarms are set.
• My clothes are laid out.
• Caffeine is low, and I have no alcohol or new substances.
• Screens are off and the room is cool and dark.
• I wrote down my worries and tomorrow's first steps.
• I know who I can talk to if I feel unsafe.

So aɗa jogii ekkolaaji keewɗi e nder laylaytol¶

E nder dumunna jaŋde, jamma ko adii ɗuum ina waɗee laabi keewɗi, tampere ina ɓeydoo. Aadaaji seeɗa ina mballa on e duumaade dumunna oo fof.

• Hokku jamma fof ko noon : woppu jaŋde e waktu gooto, huutoroo njuɓɓudi henndu dow gooto, lelno e waktu gooto.
• Hoto huutoro gap hakkunde ekkolaaji ngam janngude jamma fof. Yiylo ɓataake garoowo oo no feewi, ɗaanaade.
• Ñaamde ñameele tati ko woowaa, kadi jogaade ndiyam sara.
• Sifaade huunde wootere tokosere welnde ñalnde kala, ko wayi no yahde walla noddude sehil.
• Caggal kala kaayitaaji, yoo ɗum yah. Hoto yeewtu heen, kadi hoto njiylo jaabawol e internet.
• Waɗde doggol hoyngol ko pot-ɗaa paasde e kala ekkol, sabu hiisaaji, kuutorɗe diidi e kuule ID ina ceerti e fannu.
• Wiy eey ngam ballal ummoraade e ɓesngu, ko wayi no defde walla yahde.

Seasons exam ina tiiɗi e kala neɗɗo, ko ɗum waɗi ƴeewto-ɗee banndiraaɓe kadi. Mesaas yaawɗo hono "Jaango janngo, aɗa weltii" ina heewi firtude ko ɓuri ko cikkuɗaa.

So aɗa wondi e sunaare e waasde ɗaanaade¶

Won e almuɓɓe ina ngondi e sunaare ɗaanaade haa sunaare ndee e hoore mum ina addana ɓe ŋoŋɗude. Ɗumɗoo ina heewi no feewi. Faandaare ndee ko loowde jokkere enɗam maa e ɗanngal, wonaa doole.

Siftor hoore maa wonde ɓanndu maa ina anndi ɗaanaade, kadi ngaandi maa ina ƴetta ɗanngal ngal haani. Jamma gooto juutɗo ina famɗi ɗo addanta ŋakkere, kadi almuɓɓe heewɓe mbaɗii ko moƴƴi caggal jamma mbonɗo. Heddo e leeso e mbaydi welndi, foofa seeɗa, miijooji maa ina njuutee tawa aɗa luurda e mum en. So miijooji kulɓiniiɗi ina keddii e artude, eto winndude ɗi, walla siftinde hoore maa natal nokku kisal maa e laaɓndal.

So tawii caɗeele ɗaanaade ina njokki haa jonte, walla ina ngardi e ŋakkeende muñal, kulol walla ŋakkeende nafoore e nguurndam ñalnde kala, kaaldu e safroowo. Caɗeele ɗanngal duumotooɗe ina mbaawi safreede, kadi safaaraaji kaaloowo ngam ɗanngal ina wasiyoo sarwisaaji cellal ko wayi no sarwisaaji cellal ngenndiiji to leydi Angalteer (NHS). Hoto fuɗɗoro kala ballal ɗanngal tawa aɗa heɓa wasiyaaji doktoor walla farmasiyanke.

Fuɗɗoode ƴeewtaama¶

• Sarwiis ngenndiijo cellal (Royaume-Uni), kelle ko faati e stres ekkol, ɗanngal e no ɗaanaade ko yaawi.
• Akademi Ameriknaajo ko faati e safaara ɗanngal (Amerik), wasiyiima dumunna ɗanngal sukaaɓe e mawɓe.
• Nokkuuji toppitiiɗi ko fayti e ñawuuji (Dowlaaji Dentuɗi Amerik), humpitooji cellal ɗanngal e sukaaɓe.
• Fedde Ameriknaare toppitiinde hakkillaaji (Amerik), kaɓirɗe ko faati e ƴellitde baasal e kulol.
• Hakkille e hakkillaaji sukaaɓe (Dental Dowlaaji Dentuɗi), ekzamen stress guidance ngam sukaaɓe e jibnaaɓe.
• Akademi Ameriknaajo ko faati e safaara sukaaɓe (Amerik), ardorde ko fayti e kafeyin e kosam cemmbinɗam wonande sukaaɓe e mawɓe.
• Joint Council for Qualifications (Royaume-Uni) e College Board (Dowlaaji Dentuɗi), njaltinii kuule jowitiiɗe e geɗe ñalngu jaŋde e ID.
• 988 Warngooji e Kiriis Lifeline (Amerik), Samariyankooɓe e Childline (Dental Dowlaaji Amerik), ngam jokkondirde e kiriis.

Ardorde ina waawi waylaade, ƴeewto kuule jooni ɗee ngam ƴeewndo maa. Ndee ɗoo deftere ko humpito huuɓtodinngo wonaa wasiyaaji safaara, tee alaa wasiyaaji safaara.

Naamne keewɗe naamneede¶

Mbele miɗo foti janngude jamma fof hade jaŋde mawnde?¶

Alaa, ɗaanaade ina wallita ngaandi maa mooftude ko njanngu-ɗaa koo, kadi ina addana hakkille maa, hakkille maa e jikku maa golloraade. Heddaade jamma fof ina heewi ustude golle, ina ɓeyda ŋakkere. Waɗde ƴeewndo seeɗa e binndanɗe ɗe nganndu-ɗaa, darto waktuuji ɗiɗi haa tati hade maa lelnude, ɗaanaade.

Hol ko pot-mi ñaamde jamma ko adii e subaka jaŋde?¶

Suɓo ñaamdu ganndaandu e protein, ɓuuɓndu ɓuuɓndu e won e ɓiɓɓe leɗɗe walla kosam, njaraa ndiyam. Reento ñaamdu kesu, ɓuuɓndu no feewi walla teeŋtundu no feewi, kadi ustu kafeyin e njaram semmbe. Subaka law, ñaamde kosam ɓuuɓɗam ko wayi no njuumri, egguuji, toast walla ɓiɓɓe leɗɗe, paaspooruuji ngam caggal ɗuum.

Hol ko woni so mi waawaa ɗaanaade jamma ko adii ɗuum?¶

Hoto hul, sabu fooftere ina wallita haa jooni hay so ɗaanaaki. Enndu foofde seeɗa, ƴeewndo ɓanndu, walla winndude kulhuli maa e dow kaayitaaji, so aɗa ŋoŋɗi, aɗa ɓuuɓtoo fotde hojomaaji 20 haa 30, ummo, mbaɗa huunde deeƴnde e nder annoore ɓuuɓnde hade maa hootde leeso. Jamma gooto miskineeɓe ina toɗɗii ma ko famɗi fof ko kulɗaa. Reento ballal ɗanngal kesal, kaaldu e safroowo walla farmasiyanke so aɗa yiɗi wasiyaaji.

Hol nde pot-mi heɓde ballal ngam kulhuli jamma ko adii jaŋde?¶

Yetto so tawii a waawaa ɗaanaade jammaaji keewɗi, aɗa wondi e kulol walla kulol sahaa kala, aɗa waawa ñaamde, aɗa tuugnii e kafe walla e geɗe, walla aɗa wondi e yaakaare. Wasiijo duɗal walla doktoor ina waawi wallude, kadi e nder caɗeele aɗa waawi noddude limoore emergency nokku maa walla laylaytol caɗeele hono 988 to leyɗeele dentuɗe Amerik e Kanadaa walla Samaritans e 116 123 to leydi Angalteer e Irlande. So a meeɗii miijaade bonnude hoore maa, haalan ɗum ɗoon e ɗoon.

Teskorde ko fayti e janngude ko ɓuri ɗum¶

So tawii aɗa yiɗi wallude sehil maa walla tergal galle maa gonɗo e caɗeele, ƴeewto ballal gadanal walla ballal cellal hakkille ummoraade e Croix-Rouge, St John Ambulance, walla ballal nokku. Ɗee courseeji ko kuutorteeɗi, heewɓe ina njaɓa almudɓe mawɓe e jibnaaɓe.

Ardiiɓe jokkondirɓe¶

• Test anxiété e ñalawma jaŋde
• Cramming e kisal so waktu ina juuti
• Lojistik ñalngu ekkol e emergency
• Kiriis cellal hakkille
• Limooje emergency