Thil pakhat i tih lai hian thil dang sawm pawh i hre reng em? Lehkhabu i chhiar lai emaw, movie i en lai emaw hian i rilru a vakvai em? Hei hi ADHD ( Attention-Deficit/Hyperactivity Disorder ) vei te tan chuan a thleng fo thin. Hemi atan hian damdawi leh therapy te hi a hlawk hle. Mahse, anmahni chauh hi duhthlan tur i neih chu an ni lo. Tunah chuan zirchianna thar chuan mindfulness meditation hi i rilru tihmuangtu leh i ngaihtuahna tihchangtlunna kawng tha tak a ni thei tih a tarlang.
Zirna hrang hrangah chuan ADHD vei puitling hmun thuma ṭhena hmun khat aia tam chuan he hmanrua hi an hmang a, an zinga 40% vel chuan result ṭha tak an nei tih an sawi. Treatment dang ang lo takin mindfulness meditation hian prescription emaw doctor pan emaw a ngai lo. Chair-a thu chungin, kea kal lai emaw, yoga hmang pawhin i practice thei a ni.
Hei hian ADHD-ah engtin nge a puih?
Hetiang hian ngaihtuah mai rawh. Kan taksa ruh pakhat a chak lo a nih chuan a tichak turin kan exercise thin a ni lawm ni? Kan thluak pawh hi chutiang bawk chu a ni.
Mindfulness meditation hi mindfulness practice chi khat a ni a , chu chuan i ngaihtuahna thunun theihna a tichak a ni . Mahni in enfiah a, thil engemaw ngaihtuah turin a zirtir che a ni. I rilru a vakvai hian tun dinhmunah hruai kir leh turin a zirtir che a ni. I rilru put hmang hriat chian lehzual turin a pui bawk a, chu chuan i rilru put hmang thunun theitu a ni.
Scientifically chuan meditation hian kan thluak peng pakhat, kan ngaihvenna, ruahmanna siam, leh kan thil tihsual (impulsive behavior) thununtu ber , prefrontal cortex chu a ti thim niin an ngai. Chu mai ni lovin, meditation hian ADHD vei thluaka a hniam nia hriat , dopamine an tih neurotransmitter level a tisang bawk.
Hei hi thluak training ang a ni tih hre reng ang che. Zan khat thil thuah result i beisei thei lo. A pawimawh ber chu zawi zawiin leh dawhthei taka practice hi a ni.
Yoga atanga tanpuina chu
Research atanga a lan dan chuan yoga hian ADHD symptoms te a enkawl thei a ni. Mahse, hemi chungchanga zirchianna tam zawk hi naupangte chunga tih a ni. Meditation ang bawkin yoga hian dopamine level a tisang a,...Prefrontal cortex a tichak a . Zirchianna pakhatah chuan naupang minute 20 chhung, kar khatah ni hnih chhung, kar 8 chhung yoga an tih chuan ngaihvenna tehna test-ah an score a sang zawk tih hmuhchhuah a ni.
ADHD tih loh chu eng hlawkna dang nge awm?
ADHD symptoms tihziaawm bakah hian heng calming methods te hian hlawkna dang engemaw zat a nei bawk.
| A hlawkna | Engtin nge chu chu a lo thlen? |
|---|---|
| Mahni inngaihhlutna a tipung | ADHD vei te hian hna an thawh tur chu a hun taka tihfel leh thil hriat reng harsatna an neih avangin anmahni an inpuh fo thin. "Engmah ka ti thei lo" tih ang chi ngaihtuahna an nei fo thin. Meditation hi i lu chhunga he critical voice hi tihtawp nan hmanraw tha tak a ni. |
| Stress tihziaawmna tur | Thil tih theih loh leh thunun theih loh anga kan inhriat hian kan taksaa stress hormone a pung nasa hle. Meditate fo thinte hian heng dinhmunah pawh hian stress hormone level a hniam zawk tih hmuhchhuah a ni. |
| Taksa rihna tihtlem nan a pui | Mindfulness meditation practice hian i thil tih zawng zawng, a bik takin i ei tur zawng zawng ngaihtuah thiam zawk turin a pui thei che a ni. Hei hian i ei tam lutuk chu a thunun thei a, i taksa rihna pawh a tihtlem thei bawk. |
ADHD vei tan meditation atana hmanraw tangkai tak tak thenkhat
"Sawi ai chuan tih a awlsam zawk," i ngaihtuah mai thei. ADHD i neih laiin thut reng leh ngaihtuahna seng chu thil harsa tak a ni thei. Mahse, lungngai suh. I tanpui thei tur tips tangkai tak tak te chu hetiang hi a ni.
Mahse heng thilte hi i tan hmain i doctor nen i ADHD condition chungchang hi sawipui a pawimawh . Heng hmanrua te hi i tan engtin nge a tha tih leh i damdawi ei te nena an thawh dun dan tur chu amah nen sawiho hi a finthlak hle.
- I rilru a vakvai a nih chuan: I rilruah ngaihtuahna tlan kual vel i nei em? Van boruak dum mawi tak hi han mitthla teh. Chu van chu i hriatna a ni. A chhunga chhum dum rawn inphah chu i ngaihtuahna a ni. Chu chhum inkar hmun, chu chu van boruak dum chu en tum ang che. Tichuan i rilru chu hmun khatah a lo let leh ang.
- Hmun khata awm harsa i tih chuan: Harsatna a awm lo. Walking meditation hi sitting meditation ang bawkin a tha hle. I kal laiin i ngaihtuahna a buai a nih chuan, zawi zawiin i kein lei a rawn deng ang maia i ngaihtuahna chu rawn hruai kir leh rawh.
- Hei hi tih danah siam turin tanpui rawh : Hei hi nitin tih danah siam turin tanpuina tlem i mamawh mai thei. I phone-ah reminder set la, a nih loh leh nitin hun khatah i calendar-ah mark rawh.
- Ṭhian zawm rawh: Ṭhian nena gym kal hi mahni chauha kal ai chuan a awlsam zawk a, ngaihtuahna hmang tur emaw, yoga tih tur emaw ṭhian neih hi kal zelna tur kawng ṭha tak a ni.
Take-Home Thuchah a ni
- ADHD hi attention problem mai ni lovin, i emotion leh impulsive behavior te pawh a nghawng a ni .
- Meditation leh yoga hi i doctor-in a pek che enkawlna aiah a ni lo a, mahse, a tihpunna tur kawng tha tak leh \angkai tak pahnih an ni.
- Heng hmanrua te hian i thluak chhunga ngaihtuahna control tu te chu a zirtir a , dopamine ang chi chemical change siam nan a pui bawk .
- Ni khatah minute 5 atanga tan tur a ni. Mahni inhnek suh. A pawimawh ber chu kal zel hi a ni.
- Thil thar i tan hmain doctor nen inbiakna neih theihnghilh suh, a bik takin enkawlna dang i dawng a nih chuan.
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