We know that when you live with
depression , khum atanga tho chhuah duh lohna ni a awm thin. Miin "i nunphung thlak rawh" a tih che chuan tlang lawn tur ang maiin a lang thei. A harsa lutuk i ti mai thei tih hi hriatthiam theih a ni. Mahse, lungngai suh. Zawi zawiin, nghet takin i la ang u. Zan khat thil thuah i nungchang tha lo zawng zawng kha bansan a, mi danglam tak i nih a ngai lo. Chutiang chu i ti thei lo. Chu ai chuan a te atanga bul tan a pawimawh zawk. I rilru a hahdam tan chuan nungchang tha tak tak i belhchhah thei bawk.
Heng nunphung inthlak danglamna hian hahdamna nasa tak a thlen ang che.
Depression enkawlna i dawn lai hian nitin nunphungah thil awlsam tak tak i dah belh thei a, chu chuan damdawi ang bawkin i rilru a tidam thei a ni.
1. Thil kan ti nghing deuh ang a, exercise kan ti ang em?
"Tuna ka harsatna zawng zawng nen hian exercise hi eng nge a awmzia?" i ngaihtuah mai thei. Mahse
zirchiannaah chuan exercise neih fo hian i mood a titha thei a, mut a titha thei bawk. Hei hi han ngaihtuah teh: Zirchianna pakhatah chuan kar khatah ni thum tlemtea
i thinlung chakna tisang thei aerobic activity tih hian antidepressant thenkhat pawh a thawk tha hle tih a hmuchhuak. Thla 10 chhung exercise nei fo zingah hian 33% chauhvin depression an nei chhunzawm zel a ni. Mahse, damdawi ei ringawt zinga 52% chuan lungngaihna an la vei tho. Chuti a nih chuan engtin nge i tan ang?
- Zawi zawiin tan rawh: Thil lian tak tak chu vawi khatah kal suh. A hmasain, tlai lamah i ṭhian emaw, chhungte emaw nen kawngpuiah rei vak lo kal rawh.
- Hlim takin ti rawh: I duhzawng thil thlang rawh. Zai te, bike khalh te, huan enkawl tlem te pawh a ni mai thei.
- Mi pakhatin a rawn zawm tir che: Mi pakhatin a rawn zawm che hian nangmah chauha i tih ai chuan kal zel turin a fuih zawk.
2. "Muthilh" tih hi thil mai mai a ni lo
Depression hian mi thenkhat chu mut a ti lutuk thei a. Mi dangte chu muhil lo tak tak emaw, zingkar hma taka tho emaw pawh a ni thei. Damdawi thenkhat i ei pawhin hei hi a nghawng thei bawk. Rilru damna atan mut that a pawimawh.
Zan mut that hi i rilru damdawi tha ber ang a ni. I rilru a phurrit a ti tlem hle.
Zan mut that nan heng thilte hi practice rawh:
- Mut hma dan tur siam rawh: Nitin mut leh thawh hun inangah mut tum ang che. Nitin muthilh hi a theih ang angin tihtlem rawh.
- Mutna pindanMut atan chauh siam rawh: Mut hmaa lehkhabu chhiar emaw, hahdamna hla ngaihthlak emaw chu a tha a, mahse chutiang thil chu mutna pindan pawnah ti rawh. Bedroom chu mutna leh sex hmannaah tihtlem hian i thluak hian "hei hi mutna hmun a ni" tih signal a hmu a ni.
3. Kan ei leh in tur hi tlem han ngaihtuah ila.
Depression tidam nghal thei tur ‘magic’ diet a awm lo. Mahse,
ei leh in inthlau tak ei hian i taksain a mamawh nutrients a neih theih nan leh hrisel taka a awm theih nan a pui ang. ‘Diet plan’ hrang hrang zawm suh. Anni hian nutrient thenkhat a hloh vek thei a ni. Chu ai chuan heng thil awlsam tak takte hi hre reng ang che:
- Eat tam zawk: Thlai , thei, legumes, leh whole grains brown rice ang chi.
- Ei tlem: Oil, sugar , leh processed foods te.
- Caffeine lakah fimkhur rawh: Coffeine, tea, chocolate, leh energy drink thenkhata awm caffeine ang chi stimulant te hian i lungkhamna a tipung thei a ni . A theih ang angin tihtlem rawh.
I mamawh chuan i doctor nen nutritionist hmuh chungchang sawipui rawh.
4. Zu leh ruihhlo lakah inthiarfihlim rawh.
Zu leh ruihhlo hi depression thian tha ber ang a ni. Chu chu an pahnih hian i lungngaihna an tizual tihna a ni.
Depression leh ruihhlo ngawlvei hi a kal dun fo thin. Tin, zu leh ruihhlo hian i antidepressant te chu a thawk tha tawh lo thei bawk. Substance hmansual chungchangah harsatna i neih chuan, depression atanga i dam kim theih nan tunah hian tanpuina i zawn a pawimawh hle.
Thil tih dan tlemte \angkai tak tak dang \henkhat
A chunga kan sawi bakah hian hengte hi ngaihtuah ve bawk ang che. Hengte hian i mental wellness journey-ah pawh a tichak hle bawk ang.
| Tihdanphung | A awlsam zawngin... |
|---|
| Ni chhuahna hmun | Mi thenkhat chu kum khat chhunga hun engemaw chen chu an lungngai a, a bik takin ni êng a tlem chuan an lungngai hle. Hei hi an ti a(Seasonal Affective Disorder - SAD) tih hi a ni. Nitin ni êng tlem tal i hmuh hian i rilru a hahdam thei a ni. Hemi chungchang hi i doctor nen sawiho rawh. |
| Midang nen inzawmna nei reng rawh. | Depression hian i chakna zawng zawng hloh tawh ang maiin a siam thei che a ni. Mahse, i chhungte leh i thiante nen a theih ang anga inbiakna neih tum ang che. I hobby nuam tih thin kha la rawh. Mahni chauha awm hian lungngaihna a tizual thei a ni. |
| Hun a tawp | Ni khatah minute 15 tal i tan dah la. Chu hun chu i rilru chhuah zalen nân hmang la, i duhzâwng thil ti tûrin, a nih loh leh ni mai tûrin hmang rawh. Hei hi "i rilru battery recharge" ang mai a ni. |
Chûng thil pakhat emaw, a aia tam emaw chu i lo ti tawh mai thei. Mahse result i hmuh loh vang mai maiin beidawng suh. Nunphung thlak danglam hi zan khat thil thuah a thawk thei lo.
A pawimawh ber chu heng inthlak danglamna te hi siam chhunzawm zel la, i doctor nen inbia la, i tana tha tur enkawlna zawng rawh. Take-Home Thuchah a ni
- Depression hneh tur chuan vawi khatah inthlak danglamna lian tak tak i siam a ngai lo. A theih ang angin step tenau leh awlsam tak tak hmangin tan la rawh.
- Exercise hi taksa leh rilru tan damdawi chak tak a ni. Ni khatah minute engemaw zat kea kal tum ang che.
- Mut that leh ei leh in inthlau tak hi i rilru hahdamna lungphum a ni.
- Zu leh ruihhlo lakah inthiarfihlim vek rawh. I dam lehna kawngah daltu lian tak an ni.
- Mahni chauhin hrehawm tuar suh. Ṭhian emaw, chhungte emaw rintlak tak nen inbia ang che. Social takin awm rawh.
- Heng zawng zawng i tih lai hian doctor thupek zawm a, enkawl chhunzawm zel a pawimawh hle.
Depression, rilru hriselna, nunphung, exercise, mut, ei leh in
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