Nang pawh i thinrim awlsam em? Thinrimna thunun chungchang kan sawi dawn em ni?

Bus-a mi i tawk a, kawng dik lovah motor i paltlang hian i thinrim thut em? I rilru a khauh a, i hmai a lum tih i hria em? Kan nunah hun hrang hrangah kan thinrim vek a. A pangngai hle mai. Mahse he thinrimna hi i thunun theih loh chuan in inlaichinna te, in hnathawhna te, leh taksa hriselna thlengin nghawng lian tak a nei thei a ni. Chuvangin vawiinah hian he thinurna hi eng nge a nih a, engtin nge kan thunun theih ang tih hi han sawi ila.

A awlsam zawngin, thinrimna tihreh chu eng nge ni?

Thinrimna hi kan hriat huna kan thinrimna kan hmachhawn dan a ni. Psychotherapy chi khat a ni bawk. A dik tak chuan thusawi therapy ``Cognitive Behavioral Therapy''-a tel a ni. Chumi atan chuan counseling-ah nangmah chauhin emaw, group-ah emaw i kal thei ang.

He enkawlnaah hian rilru lam doctor emaw, counselor thiam tak emaw nen in thawk dun a, chu chuan i triggers te chu i hriatchhuah theih nan leh chutiang rilru natnate chu hrisel taka hmachhawn theihna tura i mamawh thiamna leh strategy te i siam chhuah theih nan i pui thin a ni. I zir thei ang:

• Thinrimna thlentu leh miten an sawi chhuah dan.
• Buaina chinfel dan leh inbiakpawhna thiam.
• Relaxation hmanraw hrang hrang.

A châng chuan, i counselor chuan rilru lam hrisêlna dinhmun hnuaia awm, lungngaihna emaw, lungkhamna emaw enkawlna tûr damdawi pe tûrin doctor dang hmu tûrin a rawt thei che a ni.

He thinrimna hi eng ang rilru nge ni tak tak?

Ngaihtuah teh, i car i dah tum lai hian i bula mi chuan a car chu line chungah a dah a, i hmun a luah ta a ni. Chu rilru put hmang chu chutih laia i rilru chhunga awm chu thinrimna a ni. Chu kawnga i kal laiin mi pakhatin a lo tikehsawm thut che a i hriatna, darthlalang a en duhna rilru put hmang, i kâa thil lo thleng sawi duhna rilru put hmang chu thinrimna a ni. Naupang têin mi pakhat duhzawng a hmuh loh laia a kut a seh duh nia hriatna te, naupang têin kawngkhar khar a, an pindan chhunga awm reng duhna te, heng zawng zawng hi thinrimna avanga lo awm vek a ni.

Chuti a nih chuan eng nge a chhan? Thinrimna hi thil awmdan pakhata kan emotional response neih a ni. Inthlâkthleng tûrin min chêttîr a ni. Hetih lai hian kan taksa sympathetic nervous system chu a thawk a, ‘fight-or-flight response’ atan min buatsaih a ni. Hei hian taksaah inthlak danglamna engemaw zat a thlen a ni.

• Heart rate leh thawk a chak zawk.
• Taksa hian stress hormone a tichhuak thin.
• Thisen tam zawk chu taksa peng hrang hrangah a kal thei.
• Ngaihvenna chu a sharp chho zel a ni.

Chûng zawng zawng chuan hlauhawm hmachhawn tûrin chakna min pe tam zâwk a ni. Mahse thinrimna hi taksa lama vau nen a inzawm reng reng lo. Khawtlang dinhmunah pawh i thinrim thei a, chu chu i thian emaw, chhungte emaw nena inhnialnaah te, khawtlang nunah dik lohna i hmuh emaw, i mamawh phuhruk loh emaw, miin nuihzat che emaw a nih chuan.

Thinrimna i vawn tlat chuan eng nge thleng ang?

I thinrimna i thunun chuan i ngaihtuahna leh nungchang a nghawng thei a, taksa lama harsatna engemaw zat a thlen thei a, a tizual thei bawk. He thinrimna reng reng hi doctor ten chronic anger an tih chu a ni . Hetiang dinhmun avanga hriselna lama harsatna lo awm thei thenkhat chu hetiang hi a ni.

A hmaa kan sawi tak parking buainaah khan i thinrim hle a, mahse minute khat hnuah i rilru a hahdam a, i tlan bo ta niin han ngaihtuah teh. Mi dang pakhat, thinrim vangin a car atang chuan a chhuk a, mi dang car-ah chuan thu na tak tak eng emaw zat ziakna lehkha a hnutchhiah a. Heng pahnihah hian i thinrim hle. Mahse a hmasa berah chuan thinrimna chu i hrechiang a, i thlahthlam ta a ni. A pahnihnaah chuan chu thinurna chu i thehdarh lehzual a, nilengin i rilruah i vawng reng mai thei bawk.

Thinrimna thunun hi tuin nge mamawh?

Dik tak chuan thinrimna thunun thiamna zir hi kan zavaia tan a hlawkthlak hle. A bik takin rilru lam natna i neih chuan heng enkawlna te hian i nunphung leh inlaichinna kawngah danglamna nasa tak a thlen thei a ni. Hei hi a hnuaia natna nei tan chuan a pawimawh hle thei a ni:

Enkawl lai hian eng nge thleng?

Heng enkawlnaah hian i thinrim chhan leh i thinrim huna i rilru put hmang hriatthiamna tur thiamna i zir a ni. I doctor emaw counselor emaw chuan hetiang zawhna hi a zawt thei che a ni:

• Eng ang thil nge thinrim tir che?
• Eng thil nge i thinrim tak tak? I thinrimna nasa tak chu dinhmun nen a inmil em?
• I thinrimna hnuaiah hian hlauhna, lungkhamna, a nih loh leh rilru natna ang chi hriatna dang thup a awm em?
• I thinrim hian i taksa chu engtin nge a awm?

Tichuan, i therapist nen chuan i thinrimna enkawl dan tur ruahmanna leh thiamna i siam ang. Hengte hi thinrim i hriat veleh i hman theih tur thilte an ni.

1. I ngaihtuahna tihdanglam (Cognitive Restructuring) .

Hei hian thilthleng i thlir dân thlak danglam a huam a ni. Thil \ha lo lam ngaihtuah ai chuan i ngaihdan thlak danglam i zir zawk a ni. Entirnan, "Hei hi ka chunga thil thleng tawh zawng zawng zinga pawi ber a ni" tih ngaihtuah ai chuan, "Hei hi a chhe hle a, lungngaihna pawh a dik a, mahse khawvel tawpna a ni lo," tih ang chi hi a tak tak zawka ngaihtuah i zir a ni.

2. Inbiakpawhna thiamna

I thinrimna chu hrisel taka i lantir thei tur inbiakpawhna hmanrua i zir ang. I thiltih dan thunun dan tur leh i rilru put hmang sawi dan tur zirtir i ni ang.

3. Chawlh hahdamna hmanrua

Chûngte chuan i chhân lêt hmain chawlh hahdam tûrin a ṭanpui thei che a ni. Tin, harsatna i chinfel hnua rumination tihtawp hmangin i rilru tihthianghlim nan an pui thei bawk. Hei hian ngaihtuahna, thawk thuk taka exercise, yoga ang chi thilte pawh a huam thei a ni.

Heng thiamna tharte hi therapy session neih chhungin i practice ang. In lama practice turin i fuih bawk ang. Heng technique te hi i hlim theih hma leh thinrimna dinhmun hlawhtling taka i enkawl theih hma loh chuan practice a pawimawh hle.

Emergency-ah eng nge tih tur?

I rilru put hmang leh thil thleng tawhte sawi chu a tir lamah chuan a hrehawm deuh mai thei. Mahse, i doctor nena inrintawkna i neih hnu chuan heng thilte hi sawipui leh i rilru hawn hi i nitin nun siam\hatna atana thil pawimawh tak a ni.