{"id":6026,"date":"2025-10-08T13:00:41","date_gmt":"2025-10-08T12:00:41","guid":{"rendered":"https:\/\/meic.cymru\/?p=6026"},"modified":"2025-10-21T13:03:39","modified_gmt":"2025-10-21T12:03:39","slug":"creu-cynllun-diogelwch-mewn-5-cam","status":"publish","type":"post","link":"https:\/\/meic.cymru\/cy\/2025\/10\/08\/creu-cynllun-diogelwch-mewn-5-cam\/","title":{"rendered":"Creu Cynllun Diogelwch mewn 5 Cam Hawdd"},"content":{"rendered":"\n

Sut i adeiladu cynllun diogelwch syml pan fydd bywyd yn teimlo\u2019n ormod.<\/h2>\n\n\n\n

Weithiau, mae bywyd yn gallu teimlo\u2019n anodd. Efallai dy fod di\u2019n teimlo\u2019n drist iawn, dan straen, neu\u2019n bryderus. Gall y teimladau trwm yma ei gwneud hi\u2019n anodd meddwl yn glir, a gall wneud i rywun deimlo\u2019n sownd.<\/p>\n\n\n\n

Pan fyddi di\u2019n teimlo\u2019n dda, mae\u2019n amser gwych i baratoi ar gyfer y cyfnodau anodd. Dyma\u2019r amser i feddwl am gynllun diogelwch. Meddylia amdano fel pecyn cymorth cyntaf, ond ar gyfer teimladau. Mae\u2019n gynllun syml rwyt ti\u2019n creu pan tin teimlo\u2019n iawn, fel ei fod yn barod i\u2019w ddefnyddio pan fyddi di wir ei angen.<\/p>\n\n\n\n

Beth yw cynllun diogelwch?<\/h3>\n\n\n\n

Mae cynllun diogelwch yn rhestr o bethau fedri di eu gwneud i deimlo\u2019n fwy diogel ac yn fwy tawel pan fyddi di\u2019n teimlo\u2019n isel iawn. Mae\u2019n helpu i gofio bod teimladau bob amser yn newid ac yn dy atgoffa bod cymorth bob amser ar gael, ti ddim ar ben dy hun.<\/p>\n\n\n\n

Mae\u2019n hawdd creu cynllun. Nid oes angen unrhyw offer arbennig; rwyt ti\u2019n ei nodi yn nodiadau dy ff\u00f4n neu ar bapur i\u2019w gadw yn dy fag neu waled. Y peth pwysicaf yw ei fod yn hawdd dod o hyd iddo!<\/p>\n\n\n\n

\"Diary<\/figure>\n\n\n\n

Cam 1: Nodi dy arwyddion rhybudd<\/h3>\n\n\n\n

Sut wyt ti\u2019n gwybod pan fyddi di\u2019n dechrau teimlo\u2019n ddrwg? Weithiau, gall hyn fod yn anodd ei adnabod. Ceisia feddwl am yr hyn sy\u2019n digwydd pan fydd pethau\u2019n mynd yn anodd. Gofynna\u2019r cwestiynau hyn i ti dy hun i ddechrau:<\/p>\n\n\n\n

    \n
  • Wyt ti\u2019n stopio bwyta?<\/li>\n\n\n\n
  • Wyt ti\u2019n cysgu gormod neu\u2019n cysgu ychydig iawn?<\/li>\n\n\n\n
  • Wyt ti\u2019n stopio ateb negeseuon?<\/li>\n\n\n\n
  • Wyt ti\u2019n teimlo\u2019n ddiamynedd ac yn bigog gyda ffrindiau a theulu?<\/li>\n\n\n\n
  • Wyt ti\u2019n cael mwy o ysfa, neu ysfa ddifrifol, i hunan niweidio?<\/li>\n\n\n\n
  • Wyt ti\u2019n teimlo\u2019n ddideimlad ar y tu mewn?<\/li>\n\n\n\n
  • Wyt ti\u2019n teimlo\u2019n anobeithiol?<\/li>\n<\/ul>\n\n\n\n

    Ysgrifenna o leiaf dri pheth sydd y rhybudd  ti. Pan fyddi di\u2019n gweld y rhybuddion yma, dyma pryd dylet ti ddefnyddio dy gynllun diogelwch.<\/p>\n\n\n\n

    \"Person<\/figure>\n\n\n\n

    Cam 2: Rhestra\u2019r pethau sydd yn gallu tynnu dy sylw ac unrhyw ddulliau ymdopi<\/h3>\n\n\n\n

    Pan fyddi di\u2019n teimlo bod pethau\u2019n ormod, mae angen i ti stopio a chymryd seibiant. Gall pethau sy\u2019n tynnu sylw dy helpu di i wneud hyn gan eu bod yn newid dy ffocws. Nid ydynt yn datrys y broblem, ond maen nhw\u2019n gyfle i\u2019r ymennydd gael saib am ychydig, fel dy fod di\u2019n teimlo dy fod di\u2019n gallu ymdopi\u2019n well.<\/p>\n\n\n\n

      \n
    • Gwrando ar dy hoff albwm<\/li>\n\n\n\n
    • Mynd am dro byr yn yr awyr agored<\/li>\n\n\n\n
    • Gwylio fideo doniol<\/li>\n\n\n\n
    • Paratoi diod neu fyrbryd<\/li>\n\n\n\n
    • Cael bath cynnes neu gawod<\/li>\n\n\n\n
    • Llenwi llyfr gweithgaredd neu liwio syml<\/li>\n\n\n\n
    • Chwarae g\u00eam<\/li>\n<\/ul>\n\n\n\n

      Dewis pethau rwyt ti\u2019n mwynhau, ychydig bach hyd yn oed. Defnyddia\u2019r rhestr yma i helpu ti i dynnu sylw am o leiaf 15 munud. Gall yr oedi bach yma wneud gwahaniaeth mawr weithiau gan helpu ti i ailosod.<\/p>\n\n\n\n

      Gallet ti hefyd ysgrifennu rhai ymarferion meddylgarwch, fel y dull 5, 4, 3, 2, 1. Enwa:<\/p>\n\n\n\n

        \n
      • Pum peth fedri di ei weld<\/li>\n\n\n\n
      • Pedwar peth fedri di ei gyffwrdd<\/li>\n\n\n\n
      • Tri pheth fedri di ei glywed<\/li>\n\n\n\n
      • Dau beth fedri di ei arogli<\/li>\n\n\n\n
      • Un peth fedri di ei flasu<\/li>\n<\/ul>\n\n\n\n

        Bydd yr ymarfer yma yn dod \u00e2 thi yn \u00f4l i\u2019r foment bresennol. Mae\u2019n dy atgoffa di dy fod di  yma ar hyn o bryd.<\/p>\n\n\n\n

        \"Two<\/figure>\n\n\n\n

        Cam 3: Beth yw\u2019r pethau sy\u2019n rhoi gobaith i ti?<\/h3>\n\n\n\n

        Meddylia am y pethau a\u2019r bobl rwyt ti\u2019n caru neu\u2019n sy\u2019n rhoi ystyr i dy fywyd, a\u2019u hysgrifennu i lawr. Gallai\u2019r rhain gynnwys perthynas gyda ffrindiau, teulu, partner, neu anifeiliaid anwes.<\/p>\n\n\n\n

        Hefyd, cofia gynnwys y pethau sydd gen ti i edrych ymlaen atynt, yn fuan neu ymhellach yn y dyfodol, neu unrhyw beth arall sy\u2019n gwneud i ti deimlo\u2019n obeithiol. Gallai\u2019r rhain fod yn nodau rwyt ti wedi\u2019u gosod i dy hun, profiadau neu gyfrifoldebau yr hoffet ti eu cael.<\/p>\n\n\n\n

        Gall y rhestr hon fod yn atgof o\u2019r rhesymau dros fyw.<\/p>\n\n\n\n

        \"Croissant<\/figure>\n\n\n\n

        Cam 4: Pwy fedri di ymddiried ynddynt?<\/h3>\n\n\n\n

        Gall fod yn anodd iawn siarad pan fyddi di\u2019n cael trafferth, ond siarad yw\u2019r peth mwyaf diogel fedri di ei wneud mewn gwirionedd. Mae llinell gymorth Meic a gwasanaethau cymorth eraill yma i helpu. Y peth pwysicaf yw peidio bod ar ben dy hun gyda\u2019r teimladau anodd yma.<\/p>\n\n\n\n

        Yn dy gynllun diogelwch, rhestra enwau a rhifau ff\u00f4n pobl a gwasanaethau fedri di ymddiried ynddynt.<\/p>\n\n\n\n

          \n
        • Ffrind agos sy\u2019n gwrando\u2019n dda<\/li>\n\n\n\n
        • Aelod o\u2019r teulu fedri di deimlo\u2019n ddiogel gyda nhw<\/li>\n\n\n\n
        • Hoff athro, gweithiwr ieuenctid, gweithiwr cymdeithasol, neu oedolyn dibynadwy<\/li>\n\n\n\n
        • Rhif llinell gymorth Meic: 080 880 23456 (ff\u00f4n a neges WhatsApp)<\/li>\n\n\n\n
        • Llinellau cymorth eraill fel Childline neu\u2019r Samariaid<\/li>\n<\/ul>\n\n\n\n

          Cofia, nid oes rhaid i ti fod mewn argyfwng i gysylltu \u00e2 Meic \u2013 fedri di gysylltu dim ond i siarad \u00e2 rhywun. Fedri di sgwrsio \u00e2 ni am rywbeth sydd wedi digwydd yn dy fywyd sydd wedi gwneud i ti fod eisiau gwybodaeth, cyngor neu eiriolaeth. Beth am i ti sgwrsio \u00e2 ni am dy gynllun diogelwch i weld sut beth yw siarad \u00e2 chynghorwr?<\/p>\n\n\n\n

          \"Two<\/figure>\n\n\n\n

          Cam 5: Beth sy\u2019n dy helpu di i deimlo\u2019n ddiogel ar hyn o bryd?<\/h3>\n\n\n\n

          Mae\u2019r cam yma yn ymwneud \u00e2 chamau gweithredu uniongyrchol iawn i gadw dy amgylchedd yn ddiogel. Os wyt ti mewn perygl o niweidio dy hun, gall dilyn cynllun diogelwch dy atgoffa i wneud hynny mor anodd \u00e2 phosibl. Ysgrifenna bethau fedri di eu gwneud i wneud dy amgylchedd yn fwy diogel. Gall hyn gynnwys:<\/p>\n\n\n\n

            \n
          • Gofyn i rywun fod gyda thi neu i gysylltu i weld os wyt ti\u2019n iawn yn aml<\/li>\n\n\n\n
          • Storio meddyginiaethau\u2019n ddiogel<\/li>\n\n\n\n
          • Symud pethau miniog<\/li>\n\n\n\n
          • Cyfyngu mynediad at sylweddau niweidiol<\/li>\n\n\n\n
          • Mynd i rywle lle mae llawer o bobl neu lle rwyt ti\u2019n teimlo\u2019n ddiogel<\/li>\n<\/ul>\n\n\n\n
            \"Person<\/figure>\n\n\n\n

            Cofia: Cadwa ef yn ddiogel a\u2019i wirio yn aml<\/h3>\n\n\n\n

            Mae dy gynllun diogelwch yn ddogfen fyw. Mae hynny\u2019n golygu ei fod yn newid wrth i ti newid. Ydy dy hoff g\u00e2n di wedi newid? Oes ffrind newydd rwyt ti\u2019n gallu ymddiried ynddynt fwy? Wyt ti angen diweddaru dy rif ff\u00f4n? Mae gwneud diweddariadau bach yn rheolaidd yn ei gadw\u2019n barod i\u2019w ddefnyddio. Beth am i ti osod nodyn atgoffa ar dy ff\u00f4n i\u2019w wirio unwaith y mis fel ei fod yn gyfredol?<\/p>\n\n\n\n

            Cofia gadw dy gynllun diogelwch yn ddiogel ac yn agos, byddi di angen ei ddarganfod yn sydyn ac yn syml pan fyddi di\u2019n teimlo\u2019n ypset.
            <\/p>\n","protected":false},"excerpt":{"rendered":"

            Sut i adeiladu cynllun diogelwch syml pan fydd bywyd yn teimlo\u2019n ormod. Weithiau, mae bywyd yn gallu teimlo\u2019n anodd. Efallai dy fod di\u2019n teimlo\u2019n drist iawn, dan straen, neu\u2019n bryderus. Gall y teimladau trwm yma ei gwneud hi\u2019n anodd meddwl yn glir, a gall wneud i rywun deimlo\u2019n sownd. Pan fyddi di\u2019n teimlo\u2019n dda, mae\u2019n […]<\/p>\n","protected":false},"author":3,"featured_media":6011,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1683,1684],"tags":[2112,2113,2114,2115,2116,2117,2118,2119,2120,2121,2122,2123],"class_list":["post-6026","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-hunanofal-a-dulliau-ymdopi","category-stryglo-gyda-iechyd-meddwl","tag-creu-cynllun-diogelwch-syml","tag-creu-cynllun-iechyd-meddwl-syml","tag-cynllun-diogelwch","tag-cynllun-diogelwch-i-bobl-ifanc","tag-cynllun-diogelwch-meic","tag-digoewch-i-oedoio-ifanc","tag-diogelwch-i-bobl-ifanc","tag-pecyn-iechyd-meddwl","tag-pecyn-iechyd-meddwl-meic","tag-sut-i-greu-cynllun-diogelwch-iechyd-meddwl","tag-sut-i-wneud-cynllun-diogelwch","tag-sut-i-wneud-cynllun-diogelwch-hunan-anafu"],"acf":[],"yoast_head":"\nCreu Cynllun Diogelwch mewn 5 Cam Hawdd - 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