Nang pawhin stress i nei ve em? (Stress) Nun nawrnate hmachhawn dan tur sawi ila!

Chibai! I dam em? Kan nunah hian harsatna, lungkhamna leh nawrna chi hrang hrang kan nei vek a ni lawm ni? A châng chuan chûng thilte chu tuar harsain kan hria. Ngaihtuah teh, exam a hnai tawh a, in lamah harsatna a awm a, hnathawhna hmunah harsatna a awm... An vaia an lo kal khawm chuan engtin nge i awm? Chuvangin vawiin hian he ‘stress’ emaw mental tension , leh thiam taka kan hmachhawn theih dan tur, chu chu ‘cope’ dan tur kan sawi dawn a ni.

Engvângin nge lungkhamna hmachhawn dân zir a pawimawh?

A awlsam zawngin, rilru hahna hmachhawn chu i rilru hahdamna leh mahni inngaihtuahna ṭha tak vawng reng chungin thil harsa emaw, nuam lo emaw, nun inthlâk danglamna emaw, insiamrem leh tuar chhuah hi a ni. He hmachhawn hi nunah inthlâk danglamna, pressure, a nih loh leh stress anga kan hmuh hian a thleng a ni.

Stress hi nun inthlak danglamna tha lo, nuam lo tak nen a inzawm fo thin. Hna hloh emaw, hmangaih tak hloh emaw ang chi thilte ngaihtuah rawh. Mahse, a nihna takah chuan eng emaw inthlak danglamna pawh hi eng emaw ti takin kan insiamrem a ngai a ni. Thil \ha, nupui pasal neih emaw, naute thar neih emaw ang chite pawhin kan lungkhamna a thlen thei a ni. Mak a ni lo maw?

Hrilhfiahna hian stress min thlen a, a chhan chu inthlak danglamna apiangah kan insiamrem a, kan insiamrem a ngai a ni. Hun rei lote chhunga inthlak danglamna tam tak kan hmachhawn a ngai a nih chuan, "Aw, heng thilte hi ka thunun theih loh a ni," tiin kan ngaihtuah tan thin. Hetianga kan inhriat hian kan inrintawkna a tlahniam thei a ni. A chang chuan hei hian rilru lam hriselna dinhmun a thlen thei a , lungkhamna emaw lungngaihna emaw a thlen thei bawk . A nasat lutuk chuan mi pakhatin a tuar theih loh khawpa lungkhamna a lo awm chuan taksa natna emaw, natna awm tawh chu a zual zel emaw pawh a ni thei.

He ‘stress’ hmachhawn hian heng thil phut danglam tak tak, chu chu ‘stress’ emaw, stressful thil emaw nena insiamrem turin theihtawp chhuah tam zawk, chakna tam zawk thawh tihna a ni . Hetiang hian hun rei tak kan thawhrim a ngai a nih chuan kan taksaa ' stress-related hormones' level a sang a, a tawpah chuan taksa lamah min chak lo zawk a, natna kan vei awlsam zawk bawk.

Heng ‘stressors’ te hi engte nge ni?

Heng kan hmachhawn thin thil lungkham tak tak, a nih loh leh ‘stressors’ te hi a chi hrang hrang leh a lian leh te a awm vek a.

• Acute Stressors: Hengte hi thil lo thleng nghal mai a ni. Entîr nân, in thara insawn emaw, nupa inlaichînna ṭan emaw.
• Chronic Stressors: Hengte hi hun rei tak daih tur a ni. Natna rei tak, hun rei tak natna, sum leh pai lama harsatna awm reng ang chi thilte.

Ngaihtuah teh, mi pakhatin hun rei lote chhunga harsatna engemaw zat a hnungzui a hmachhawn a ngai a nih chuan a nghawng chu a na hle thei a ni. Entîr nân, mi pakhat inneihna a ṭhen a, nu leh pa tar tawh tak a thi a, a rualin hna inthlâk danglamna a thleng bawk... Chung zawng zawng chu hun rei lo tê chhûnga a lo thleng vek a nih chuan chu mi tân chuan a taksa leh rilru hrisêlna vawng reng chu harsatna a ni thei a ni.

Chuti a nih chuan, he lungkhamna hi hmachhawn dan tlangpui chu engte nge ni?

Stress kan hmachhawn dan hi kan zavaia tan a inang lo thei a. Mahse, zirchiangtute chuan kan hman dan tlangpui tlemte an hmuchhuak a. Chûngte chu i hriat lar angin a ri em tih en rawh:

• I beisei chu tlem tal tihhniam rawh: A châng chuan engkim hi a famkim vek tur a ni tih ngaihtuah hi a buaithlak ṭhin.
• Midangte tanpuina dil rawh: "He thil hi keimah chauhin tih harsa ka ti a, min pui thei ang em?"
• Thil awmdanah mawhphurhna la rawh: "Awle, hei hi harsatna a ni. He thil hi engtin emaw tak ka hmachhawn ang," tih hi ngaihtuah rawh.
• Harsatna chinfel tum (Problem Solving): Buaina atanga tlanchhiat ai chuan chinfel dan tur ngaihtuah zawk rawh.
• Rilru lama \anpuitu che inlaichinna vawng reng rawh: I \hiante leh chhungte nena inbiakna leh i hlimna leh lungngaihnate sawipui hi a hlu hle.
• I rilru put hmang thunun la, i lungngaihna leh hrehawmna chu sawi chhuak rawh: Mi ṭhenkhat chuan an rilru put hmang chu an vawng tlat thei a, ṭhenkhat chuan an rilru put hmang chu an chhuah chhuah a ngai a, chu chu tap hmang emaw, mi biak hmang emaw pawh ni se.
• I inhmeh tawh lo rinna hlui chu dodal rawh: "Hetiang hi ka ni fo tawh," tih ngaihtuah ai chuan kawng thar ngaihtuah tum ang che.
• I rilru hahna chhan chu direct-a thlak tum ang che: A theih chuan i rilru hahna thlentu chu thlak danglam rawh.
• Stress atanga inthiarfihlim rawh: A chang chuan chawlh hahdam a, harsatna atanga rei lo te chhung inthiarfihlim hi a tha.
• Sakhaw lam a\angin buaina hi han thlir teh: Mahni sakhua ang zela rilru siam tum hian mi \henkhat chu a \anpui bawk.

Mithiamte chuan lungkhamna hmachhawn hi vawi khata thil thleng ni lovin, thil tih dan a ni an ti. Chutiang harsatna chu hmachhawn tûrin a chunga kan sawi dân engemaw zât chu a hnungzuiin i hman a ngai mai thei.

Stress kan hmachhawn dawn hian coping style hrang hrang kan nei vek a. Mi thenkhat chuan hmanraw thenkhat an duh zawk. Heng kan danglamnate hi kan mize inang lo tak takte nen a inzawm fo thin. Kawng khata tang tlat ai chuan, hmachhawn tûra insiamremna chu a ṭangkai fo ṭhîn. Chu chu dinhmun tinte hmachhawn dan tur tha ber thlang thei tihna a ni.

Mahse, mi tam takin chutiang bawka an chhân lêt theihna tûr dinhmun lungchhiatthlâk tak tak ṭhenkhat a awm a. Entirnan, hnathawhna lama harsatna kan tawh hian harsatna chinfel dan kan hmang fo thin. Chutiang bawkin "hei hi tihdanglam theih a ni" kan tih hian solution kan zawng fo thin. Mahse, "hei hi tihdanglam theih a ni lo" kan tih hian khawtlang tanpuina kan zawng fo thin emaw, emotion-focused strategies kan hmang fo thin.

Buaina laka invênhim tûr leh hlawhtling taka hmachhawn tûrin eng nge kan tih theih?

Chumi atana hmanraw pawimawh ber chu mi dangte nena rilru lama ṭanpuitu inzawmna neih reng hi a ni mai thei. Research tam tak chuan he emotional support hian stress avanga nghawng tha lo laka min humhimtu shield angin hna a thawk tih a tarlang.

Stress i neih lai hian i nunphung pum pui ngaihtuah nan hun engemaw chen i hman a pawimawh. Stress tihziaawmna hna thawh hian a tlangpuiin stress i hmachhawn theih nan a pui thei che a ni. Heng thilte hi han ti ve teh:

• Mut tha, mut tawk: Ni khatah darkar 7-8 tal mut tum ang che.
• Ei leh in inthlau tak ei rawh: Thlai, thei leh ei tur tha tak tak ei rawh.
• Exercise neih fo: Ni khatah minute 30 tal kea kal emaw, tlan emaw, infiamna nuam tak khelh emaw a tha.
• Nitin chawlh rei vak lo la: Hnathawh laiin chawlh rei vak lo la, i rilru zalen rawh.
• In leh hnathawhna hmun aṭanga hla takah chawlh hmang rawh: I awmna hmun tihdanglam hian lungkhamna tihziaawmna kawngah pawh a pui thei bawk.
• Nitin hlimna leh hlimna thlen thei thil ti rawh: lehkhabu chhiar te, hla ngaihthlak te, huana hna tlemte thawh te ang chi eng pawh.
• Relaxation exercises practice rawh: Yoga , meditation , progressive muscle relaxation , a nih loh leh sakhaw thil tih leh tawngtaina te pawh hian hei hi a pui thei a ni.
• Caffeine leh zu i hman tlem emaw, titawp emaw: Hengte hian stress a tipung thei a ni.

Take-Home Thuchah a ni

Stress hi kan nunah thil pangngai tak a ni. Kan tihbo vek theih loh laiin, tha takin kan enkawl thei a ni.

Nangmah chauh i ni lo tih hre reng ang che! Stress i neih lai hian i rintlak tak hnenah he thil chungchang hi sawipui a, tanpuina dil hi a pawimawh hle.

I taksa hriselna ang bawkin i rilru hriselna pawh a pawimawh hle. Chuvangin, stress i neih chuan ngaihthah suh. A chunga kan sawi tawh ang hian tih dan thenkhat hi han hmang ve teh. A tul chuan doctor emaw mental health counselor emaw hnenah thurawn dil hreh suh. I nun hlim leh thlamuang taka hmang turin chakna i hmu ang che!

` Stress, pressure, hmachhawn dan, hmachhawn dan, nun harsatna, rilru hriselna, strategy, Stress Management