I kawppui pawh hian ADHD a nei em? Hei hian in inneihna (ADHD leh Inneihna) a nghawng dan hi i zawng chhuak ang u .

I kawppuiin ADHD ( Attention Deficit Hyperactivity Disorder) a neih chuan, in inneihna chu a châng chuan a harsa thei tih i hre tawh mai thei. "Engvangin nge ka thusawi hi a theihnghilh fo thin?", "Engvangin nge thil tenawm te hi a ngaihven loh?", "Min ngaihsak lo em ni?" Hei hi i harsatna mai a ni lo. ADHD vei nena khawsa tam tak chuan heng rilru put hmang hi an nei thin. Chu bâkah, ADHD vei chuan an dinhmun avângin lungngaihna leh sualna nasa tak a nei thei bawk. Vawiin hian hetiang thil hi a thlen chhan te, i sualna a ni lo tih hriatthiam dan tur te, heng harsatnate hneh a, in inzawmna hi a mawi lehzual theih dan tur te kan sawi dawn a ni.

ADHD avanga nupa inneihnaa harsatna lian ber berte

Heng harsatna bulpui hi hrethiam tur chuan ADHD vei mi nihna tlem kan hriat a ngai a ni. A awlsam zawngin, he natna vei mi pakhat hian a tlangpuiin heng mizia hi a nei thei a ni:

• Thil tihbuai awlsam: Hnathawh lai hian thawm tê tê pawhin a tibuai thei che a ni.
• Thil theihnghilh vat: Thil tih tur i tih te, date pawimawh tak tak te, leh thil engemaw rawn ken tura tih te ang chi thilte chu i theihnghilh fo thin.
• Impulsive: A rah chhuah tur ngaihtuah lovin thutlukna a siam thuai a, a thinrim thuai a, a rilru a lo lang apiang a sawi nghal thin.
• Hmun khata awm a har a, muangchang a awm reng (Rest LES s): Hmun khata rei tak ṭhut a harsa a, ke ruhte a nghing reng a, hmuh theiha hahdam lohna a awm bawk.

Heng mizia avang hian nupa nunah hetiang ang harsatna lian tak tak a lo awm thei a ni.

Party pakhat chu "Caretaker" a lo ni ta.

Vawi tam tak chu ADHD vei chuan kawppui felfai tak leh inrual tak a thlang thin. Chu chu thil awmdan pangngai a ni. Mahse hun a kal zel a, ADHD nei lo chuan inchhung hna leh naupang hna chauh ni lovin, an kawppui hna pawh a thawk tan dawn a ni.

Ngaihtuah teh, ADHD nei mipa chuan zing hna thawk tura inbuatsaih a theihnghilh a, hmeichhia chu zingkar hma takah a tho a, a thawmhnaw a dah , a chawhmeh a siam a, a chhuah a ngaih hunah a hriat nawn tir fo thin. Hei hi "overhelping" kan ti a ni. Chu chu ṭanpui lutuk tihna a ni.

"Nu leh pa leh fa" tih ang chi inzawmna siam.

A hmaa kan sawi tawh "caretaker" role kha tlem a kal zel chuan inzawmna chu "nu leh pa leh fa" nen a inang tan ta a ni. ADHD nei lo chuan nu emaw pa emaw ang bawkin ADHD vei chu a sawisel tan a, a dem a, dan a siam tan bawk.

Entirnan, "Vawiin hi electric bill pek hun hnuhnung ber a ni tih vawi engzat nge ka hrilh tawh che? He in chungchangah hian mawhphurhna i nei lo em ni?" ADHD vei hi a takah chuan a chhang let thei lo tihna a ni lo. Mahse he dinhmun hian thil hriat reng a harsat phah a ni. Mahse, hetiang hausakna a hriat hian a hip-ah a kut a nghat a, leiah a ke a beng a, naupang tê ang maiin a mit a chhing thei a ni . Hei hian buaina chu a tizual zawk chauh a, chinfel a ni lo.

Mipat hmeichhiatna nunah harsatna a awm

Heng harsatnate hian i mipat hmeichhiatna lam pawh a nghawng thei bawk. Hei hi chhan hrang hrang a awm a.

Engtin nge inzawmna nghet tak kan neih theih ang?

Okay, chuti a nih chuan engtin nge heng harsatnate hi kan hmachhawn ang? Lungngai suh. Heng thilte hi kan pahnih hian kan enkawl dun thei a ni.

Mahni inngaihsakna (Self-care) tih hi practice rawh

Hei hi ADHD nei lo partner tan chuan a pawimawh hle . Engkim enkawl hian rilru leh taksa lamah a tichak lo thei che a ni. Chutichuan heng thilte hi ti rawh:

• Mut tha: Ni khatah darkar 7-8 vel mut tum ang che.
• Chaw tha ei: Ei leh in inthlau tak ei rawh.
• Exercise : Ni khatah minute 30 tal kea kal ang chi thil ti rawh.
• I tan hun engemaw chen hmang rawh: Hei hi thil harsa tak angin a lang thei a, mahse ni khatah minute 15 chhung chu i kawppui chu naupangte chu rei vak lo enkawl turin hrilh la, i duhzawng thil ti rawh. Lehkhabu chhiar la, hla ngaithla la, a nih loh leh ngawi rengin tea in rawh.
• Journal vawng rawh: I thinrimna te, lungngaihna te, leh lungngaihna te chu ziak rawh. Hahdamna nasa tak a pe ang che.

Ramri siam rawh

ADHD vei te theihnghilh leh rilru na lutuk chu engtin nge i chhan ang tih chu ngaihtuah lawk rawh. ‘Hei hi ka ti ang, hei hi ka ti lo vang’ tih list siam rawh. Entir nan:

• Muangchangin ka ngaithla a.
• Amah hi ka lainat hle.
• A thil tih avanga a rah chhuah lakah ka 'chhandam' dawn lo. (e.g. bill theihnghilh avanga pawisa chawi a ngai a nih chuan amah ngeiin ti rawh se).
• Ka thinrim tak tak a nih chuan chu hmun atang chuan tlemin ka kal a, ka rilru a hahdam thin.

Team anga thawk ho rawh.

I chakna leh chak lohna te sawi rawh. Chumi ang chuan hna chu sem rawh. Mi pakhat chu chaw siam thiam a nih chuan mi dang chuan ei tur rawn kengin a pui thei a, chaw an siam laiin kitchen a tifai thei bawk. In pahnih tan thil harsa tak a awm chuan a theih chuan mi dang hnenah delegate rawh u. Entirnan, sum enkawl harsatna i neih chuan sum hman dan app tha tak hmang la. Calendar lian takah hna i thawh tur te ziak la, mi zawng zawng hmuh theihna hmunah dah rawh.

Damdawi lam thurawn zawm rawh.

ADHD vei partner tan chuan an damdawi ei tur ang chiaha ei hi a pawimawh hle. Heng damdawi te hian ADHD symptoms te hi nasa takin a control thei a ni. I damdawi ei chungchangah harsatna i neih chuan i doctor nen damdawi dang hman dan tur chungchang sawipui rawh . I damdawi ei hun pawh i thlak a ngai mai thei bawk.

Thil Hmuhtheihnaah Siam rawh

In pahnih tan nun ti awlsam thei tur thil tenawm tak tak a awm. To-do list siam la, mirror-ah sticky note dah rawh. Drawer leh cupboard-ah te label rawh. In pahnih hmuh theih tur online calendar shared hmang rawh. Hetiang thil hian theihnghilh hi nasa takin a ti tlem thei a ni.