ADHD ( Attention-Deficit/Hyperactivity Disorder ) natna i neih hian i rilru tihbuai a harsat theihzia i hre ngei ang. Hna pakhat aṭangin i ṭan a, chutah chuan hna dang i thawk leh bawk. Thil ngaihtuah buai, thil theihnghilh reng, leh hahdam lohna te hi he natna lan chhuah dan tlangpui a ni. Mahse, lungngai suh, hei hi i tan chauh buaina a ni lo. Hetiang dinhmun hi i enkawl theih nan, i ngaihtuahna tihpun nan leh nun hlawhtling tak i neih theih nan kawng tam tak a awm a. Vawiin hian an chanchin hi han sawi ila.
ADHD enkawl dan tur chu engte nge ni?
ADHD hi thluak natna a ni. A enkawlna pakhat mah a awm lo. Damdawi, zirna leh counseling hmanga enkawl a ni tlangpui. I doctor chuan i tan a tha ber tur chu a ruat ang.
Tin, i nunphungah thil awlsam leh hrisel tak takte i dah tel a, i ngaihtuahna chu i ti ṭha thei bawk. Eng nge an nih i han thlir teh ang. Heng kawng tlemte hi han hmang la, i tana tha ber tur chu i hmu ang.
Inbuatsaih thiam i thiam ang u.
ADHD i neih lai hian ngaihtuahna seng reng a harsa hle. I rilru chu a intlansiak a, a chang chuan a blank mai mai thin. Mahse, i ngaihtuahnate chu a inrem reng theih nân hmanraw awlsam tak tak a awm a.
Zing lama i tih tur zawng zawng chu khawi emaw laiah i ziak vek a nih chuan i ni chu a awlsam zawk ang tih han ngaihtuah teh. I theihnghilh a tlem hle ang, a dik em?
Hetiang thil hian a pui ang che:
| Hmanrua | A hman dan leh a hlawkna |
|---|---|
| Pawl hrang hrang Apps | I phone-a heng apps hmang hian to-do list siam theih a ni a, reminder pawh i set thei bawk. |
| Phone hmanga hriattirna a awm | I phone-ah alerts set la, hna pawimawh tak tak, damdawi ei hun leh inkhawm hun te hriat nawn tir rawh. |
| Paper planner emaw calendar emaw a ni | Mi thenkhat chuan digital aiin kut hmanga ziah hi an duh zawk. Nitin leh kar tin i hnathawh tur ziak turin planner te tak te nei la. |
| In lama whiteboard pakhat | In chhunga mi zawng zawng hmuh theihna tur whiteboard dah la, hnathawh tur leh thil ken tur ang chi thilte ziak rawh. |
| A timer a ni | Hna pakhat atan hun engemaw chen ruat rawh. Entirnan, minute 25 chhung zet a zawnin hna thawk la, chutah chuan minute 5 chhung chawlh la rawh. Hei atan hian timer hmang rawh. |
Exercise hi damdawi ropui tak a ni.
Exercise hian ADHD symptoms a tiziaawm thei a ni. Engtin nge a thawh? Exercise i tih hian i thluaka chemical dopamine leh serotonin te a pung a. Hengte hi i thluak hlim, ngaihtuahna fim leh fimkhur tirtu ‘happy hormone’ ang an ni. Hei hian ngaihtuahna fim tak leh fimkhur reng turin a pui che a ni. Chu mai ni lovin exercise hian i mood leh memory a titha bawk.
Eng ang exercise nge tha?
Dik tak chuan taksa tihchakna eng pawh hi a tha.
- Team infiamna a ni
- Tlan det det
- Lawn
Heng zinga pakhat mah i nei lo a nih pawhin ni khata minute 30 chhung chak taka kal mai mai hian a pui thei a ni. A pawimawh ber chu i duhzawng leh tih theih tur thil thlan hi a ni. Research atanga a lan dan chuan pawn lama chhuah leh natural environment-a exercise neih hian hlawkna dang a nei a ni. ADHD symptoms tihziaawmna atan pawh a pui thei bawk.
Ei leh in hian danglamna nasa tak a thlen thei a ni
Ei leh in hrisel hian i ADHD symptom thenkhat a tihziaawm thei a ni. Eng nge i ei leh i ei loh pawh a pawimawh ve tho.
- Thil awmte chu:Chaw thlum, in tur thlum leh red dye awmna ei tur lakah inthiarfihlim tum ang che. Hengte hian i symptoms a ti na zual thei.
- Ei tur: Thei, thlai, whole grains, sa thau lo, leh unsaturated fats tamna ei leh in inthlau tak ei rawh.
A bik takin omega-3 fatty acids awmna ei tur tam zawk dah la . Hengte hi sangha, salmon, tuna, sardines, mackerel, leh shellfish ang chi oyster-ah te a awm a ni. Hetiang sangha chi hi kar khatah vawi hnih tal ei tum ang che.
Store-a lei ei tur aiin in lama siam chaw chu dah pawimawh zawk rawh. Chutiang chuan sugar, oil, leh chi i control thei a, thil thar hmanga chaw i siam thei bawk.
Tin, tui tam tak in tur a ni. Dehydrated, tui in tlem tihna hian ADHD symptoms a ti na zual thei. Sugary leh caffeinated drinks, a bik takin energy drinks te hian tui a tichhe zual thei a ni. Zanah i mut a tibuai thei bawk.
Mut thatna hlutna
ADHD vei tam tak chuan zan lama mut leh mut loh an harsat thin. I chau a, i mut loh chuan ADHD symptoms hi a zual thei hle. Zan mut hahdam harsa i tih chuan hengte hi han ti ve teh:
- Nitin hun khata mut thin hi tih dan phung siam rawh.
- Chawhnu leh tlaiah coffee leh tea ang chi caffeine awmna in tur in loh tur.
- I mutna pindan chu thim takin siam rawh.
- Relaxation technique te hi han hmang ve teh.
- Khum chu mut leh sex hmanna atan chauh hmang ang che. Hnathawh ang chi thil ti suh la, khum atanga i phone check suh.
Mindfulness technique leh CBT hman dan te
Meditation ang chi rilru ti hahdamna hmanrua te hian i ngaihtuahna a tipung thei a, lungngaihna leh lungkhamna a tiziaawm thei bawk.
Inngaihtuah muk
Meditation hi mindfulness exercise ang a ni. I tih tur chu i thawk a luh leh chhuah danah i rilru i pe mai tur a ni. Chutianga i tih chuan i rilru a vakvai tawh lo. Hei hi nitin tih danah i siam chuan, zawi zawiin thil pakhata i rilru i pek theih hun chu i tipung zauh zauh ang.
Yoga leh Mindful Activities te
Yoga leh Tai Chi ang chi thilte hian i rilru a ti thlamuang thei a, i ngaihtuahna a tizau thei bawk. Thâwk thûk taka exercise zir rawh. Hengte hi i stress emaw, i lungkham emaw apiangin i hmang thei ang.
Cognitive Behavioral Therapy (CBT) hmanga tihdam theih a ni.
Hei hi counselling chi khat bik a ni. Research atanga a lan dan chuan CBT hian ADHD vei te tan attention leh core symptom dangte a ti tha thei a ni. A awlsam zawngin, i tanpui ngai lo ngaihtuahna leh nungchang kalphungte hriatchhuah leh thlak danglam turin a zirtir che a ni. Hei hmang hian i symptoms enkawl dan thar i zir thei a, ngaihtuahna fim zawk i nei thei bawk. Hemi atan hian professional thiam tak emaw i doctor emaw thurawn lak a pawimawh hle.
Take-Home Thuchah a ni
- ADHD hi i sualna a ni lo, thluak dinhmun control theih a ni. Chuvangin ngaihtuah ngai suh.
- Damdawi lam enkawlna rual hian i nunphung i tihdanglam awlsam tak takte hian nghawng lian tak a nei thei a ni.
- Exercise neih fo te, nitin exercise neih te, ei leh in hrisel te, mut that te hi ADHD enkawlna atana lungphum pawimawh tak tak pali a ni.
- Heng thilte hi nangmah chauha hmachhawn harsa i tih chuan tanpuina dil pawh hlau suh. Hemi chungchang hi i doctor emaw mental health counselor emaw nen inbia ang che.
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