Stress atang hian goodbye sawi rawh! Anxiety A to Z: Thluak thuruk, damna kawng

Sikul-a stage-a i kal hmain emaw, infiamna inelnaah emaw i kal hmain i pum chhungah hnim hring ang maia chutiang thil mak tak chu i nei ngai em? Hna thar i thawh ni hmasa berah emaw, exam lian tak i neih hmain emaw, i hlauthawng deuh mai thei, a dik em? Chu chu Sinhala tawnga "Anxiety" emaw " " emaw chhinchhiahna hmasa ber a ni. Hei hi a takah chuan a tam zawkah chuan thil pangngai a ni a, kan ṭhian pakhatin harsatna hmachhawn tura min puih ang maiin.

Mahse, a chang chuan he ṭhian hi a khauh deuh thei. I rilru chunga phurrit chu harsatna a zawh hnuah pawh a bo lo a nih chuan, he rilru put hmang hi tuar theih loh leh nilengin a tibuai che a nih chuan, "lungkhamna tlemte chauh" tia hnawl mai mai chu thil tha a ni lo. Chuvangin, he lungkhamna hi eng nge a nih tak tak te, kan taksa leh thluak a nghawng dan te, lungkhamna pangngai leh natna khirh tak inkara danglamna te, kan hmachhawn theih dan te hi han sawi ila.

Lungkhamna chu eng nge ni? Kan Taksa Chhunga Scientific Thilmak Lo thleng!

Kan nunah hian engtik lai pawhin "anxious" emaw nervous emaw kan nei vek tawh. A pangngai a ni. Heng "lungkhamna" te hi nuam lo tak ni thei mahse, thil tum pawimawh tak a nei a ni. Anni chuan, "Hetah hian, thil pawimawh tak i chungah a thleng dawn a, ngaihtuahna seng reng rawh!" A châng chuan kan rilruin, "Hei hi ṭha taka tih ka ngai," "Hei hi a pawimawh, inbuatsaih rawh!" emaw, "Fimkhur rawh!"

"Fight-or-Flight" Chhanna: Second tlemte chhunga taksa buatsaih thei kan Superpower!

Lungkhamna kan neih hian kan taksa autonomic nervous system -a tel kan sympathetic nervous system chu overdrive-ah a lut ta a ni. Hei hi " fight -or-flight" response hriat lar tak a ni a, "stress response" tia hriat bawk a ni.

Hetih lai hian kan kal chunga awm adrenal gland te te hian hormone lian ber ber adrenaline (epinephrine) leh cortisol te chu a chhuah tir thin.Thisenah hian hormone pahnih a chhuak a.

• Adrenaline hi rocket fuel ang mai a ni! Instant energy min pe a, kan heart rate a tisang a , kan thawk a ti chak a , kan mit a tizau a, êng tam zawk a luh theih nan, leh kan taksa ruhteah thisen tam zawk a pump chhuak bawk. Heng zawng zawng hian harsatna hmachhawn emaw, tlanbo emaw turin min buatsaih a ni.
• Cortisol hi hun rei tak chhunga stress hormone a ni. Energy (glucose) vawng nungtu leh taksa hnathawh dangte thunun hna thawktu a ni. Mahse, cortisol level a sang reng chuan hriselna lama harsatna chi hrang hrang a awm thei a ni.

He "fight-or-flight" response hi lungkhamna thlentu a ni a, chu chu pum chhunga hnim hring, kutphah thawmhnaw, kut khur, hmui ro, hmai lum, thawk rang, leh thinlung thawk chak te hi a ni. Hengte hi a takah chuan kan taksain min venhimna atana a tih thinte a ni a, car chhunga airbag ang mai a ni.

Chûng rilru put hmangte chuan kan tih tûr ti tûrin min ṭanpui a ni. "Nervous" i nih pawhin sports selection test-ah i kal thei tho a, exam i ziak thei bawk. I awmna boruak chu a him em tih i hmu thei ang. I hlauhthawnnain a man ai chuan, i hmangaihtuin eng nge a mamawh tih i ngaihtuah thei a, tanpui i tum thei bawk.

A chang chuan lungkhamna neih hi thil pangngai a ni tih i hriat chuan, chutiang ngaihtuahna "lungkhamna" chu ngaihtuah reng ai chuan i tih tur chu i ngaihtuah zawk thei ang. Lungkhamna "tihbo" tur chuan thil danglam bik i tih a ngai lo. Thâwk la la, harsatna chu hmachhawn mai rawh. Chu lungkhamna chu a pianphungah a reh mai ang tih i hmu ang.

Practical tip: I lungkhamna i neih chuan thawk zawi zawiin, thûk takin thawk la. Hei hian i taksa calming parasympathetic nervous system a tichak a, i sympathetic nervous system a ti slow bawk a, chu chuan i "fight-or-flight" response a tichhuak a ni. Hetianga thawk thuk tlemte i lak hian i rilru a hahdam zawk ang.

Engtikah nge lungkhamna hi harsatna a lo nih? Anxiety Disorder tih hi eng nge ni?

Mahse, mi thenkhat chuan he lungkhamna hi nasa takin an hre thin. Chu chu an tuar theih loh khawpa an tuar phah a ni. Challenge a zawh hnuah pawh an rilru a rit awm chu a reh lo. Hlauhawm a awm loh lai pawhin rilru chuan a buai reng mai. Hlauhawm ngaihtuahna leh lungkhamna hian an nitin hun leh chakna a la tam zawk. Mi ṭhenkhat phei chuan an lungkhamna thlentu thil, hmun leh mite chu an pumpelh ṭan hial a ni. Hetiang symptoms i neih chuan "Anxiety Disorder" a ni thei a, chu chu lungkhamna avanga natna a ni thei tihna a ni.

Anxiety disorder hi lungkhamna mai a ni lo. Lungkhamna pangngai aiin a na zawk hle a, mi nitin nunah nghawng lian tak a nei thei bawk. A hmaa kan sawi tawh thluak hnathawh dan, amygdala -a hnathawh tam lutuk, prefrontal cortex (PFC)-in a control \ha lo, emaw, neurotransmitters serotonin leh GABA -a inthlauhna emaw avanga lo awm thei a ni.

Engtin nge lungkhamna natna hian kan nun a nghawng?

Lungkhamna nei mi pakhat chuan hetiang hi a tawng thei a:

• Avoidance: Sikul kal te, sleepover-a kal te, class-a zawhna zawh te, thil thar bul tan te, emaw, i hlauh avangin hmun dangah mahni chauha kal te chu i pumpelh mai thei.
• Mut leh ei leh in lama harsatna: I mut tha thei lo mai thei a, a nih loh leh i mut tur aia tam i mu thei a, i ei tur aia tam ei duhna i nei thei bawk.
• Nun hlimna a tlahniam: Lungkhamna hian thil nuam tih theihna leh hlim taka awm theihna a ti tlem a ni.
• Taksa lama natna lan chhuah dan: Taksa lama harsatna, pum na leh lu na fo thin te hi a awm thei (hengte hi stress-induced physical symptoms an ti a).
• Hlauhna dik lo: Thil hlauhawm tak tak ni lote tan pawh hlauhna nasa tak i nei thei.
• Lungngai reng: "Eng nge thleng ang?" "Thil dik lo a awm a nih chuan eng nge thleng ang?" Thil tha lo i ngaihtuah fo thin.
• Inrintawkna mamawh reng: Midangte, "Engkim a tha em?" emaw, "Buaina ka nei dawn lo a ni lawm ni?"
• Thinlung hahdam harsa: I lungngaih laia rilru hahdam leh chu a harsa hle.

Hetiang thil hian nun a ti harsa thei hle.

Lungkhamna hnung lama thluak Science: Kan Control Room chhunga thlirletna

Lungkhamna hi hriatna mai a ni lo. Kan sawi tawh ang khan kan thluak hmun hrang hrang leh chemical (neurotransmitters) te inzawmna (complex interaction) avanga lo awm a ni. Chu chu chipchiar deuhin han thlir ila.

Thluak leh Lungkhamna lama Key Player te

Amygdala: Hlauhna vengtu

Amygdala hi kan thluak peng pakhat, hlauhna hriat theihna tura mawhphurtu a ni. Hetah hian hlauhawm kan hriat hian fight-or-flight response bul tanna tur signal pek a ni. Anxiety disorder-ah chuan he amygdala hi a sensitive lutuk thei a ni.

Hippocampus: Hriatrengna Bank a ni

He hmunah hian hriatrengna a dahkhawm a, a bik takin thil tawn hlauhawm tak takte a dahkhawm thin. Chuvangin, tun hmaa thil hlauhawm tak a thleng a nih chuan, heng hriatrengnate hian hun remchang a lo awm leh hunah lungkhamna a siam thei a ni.

Prefrontal Cortex (PFC): Thutlukna siamtu boss a ni

Hei hi kan thluaka ‘ngaihtuahna, thutlukna siam leh rilru thunun thiam’ a ni. A tlangpuiin PFC hian amygdala atanga hlauhna signal lo chhuak chu a evaluate a, a tul chuan a control bawk. Lungkhamna a awm chuan he PFC hnathawh a tichhe a, amygdala atanga ‘danger signal’ lo chhuak chu a chak lutuk thei a ni.

Neurotransmitters: Thluak chhunga chemical thuchah (chemical messenger) te

Hengte hi thluak cell inkara thuchah kengtu chemical messenger an ni. Lungkhamna thlentu ber thenkhat chu:

• Serotonin: Mood, mut leh ei duhna a control. Level hniam chuan lungkhamna a thlen thei.
• GABA: Thluak ti thlamuangtu neurotransmitter ber a ni. Level hniam chuan lungkhamna a tipung thei.
• Norepinephrine: Stress response leh attention nena inzawm.

An hnathawh dan inthlak danglamna hian lungkhamna (anxiety disorder) a thlen thei a ni.

Kan nun atanga lungkhamna entir thenkhat

Tunah hian keimahni nun a\ang hian entirnan tlem han la ila, he lungkhamna hi tlem tal i hrethiam zawk ang u.

1. Nimali A/L exam: Nimali hi naupang fing tak a ni. A/L tih theih nan a thawkrim hle. Exam a hnaih chuan a hlauthawng deuh a, a "nervous" deuh bawk. Zanah pawh a muhil tha thei lo. A pum chhungah thil dik lo awm ang maiin a hria. Mahse Nimali chuan a tuar chhuak ta a ni. A zir tha hle a, a thiante nen an inbia a, a chang chuan "breathing exercise" engemaw zat a ti bawk. Exam ni khan a hlauthawng deuh nachungin exam a ziak tha hle. Exam zawh hnu chuan chu lungkhamna chu a bo zauh zauh a. Hei hi lungkhamna pangngai entir nan a tha hle.
2. Kasun-a Company Presentation: Kasun hian company lian takah hna a thawk a. Ni khat chu client lian tak hnenah presentation a pe a ngai ta a ni. Kasun chuan mi hmaah thu a sawi thiam lo. Chuvang chuan a lungkham deuh hlek a. Ni engemaw zat chu a hlauthawng deuh tawh a. Presentation zing khan a pum chu a khuh a, a kutphah pawh a thawmhnaw a chhuak bawk. Mahse Kasun chu a inbuatsaih tha em em a, hlawhtling takin presentation chu a pe ta a ni. A tawp meuh chuan thlamuanna nasa tak a nei a. Hei pawh hi lungkhamna pangngai a ni a, chu hun atan chuan a inhmeh hle.
3. Shashi-a Social Anxiety Disorder: Shashi hi university zirlai a ni a. Mi thar nena inbiakna te, group discussion-a tel te, leh chhuah te hlauhna nasa tak a nei a ni. Miin a en reng a nih pawhin thil dik lo a tih ang maiin a inhria a, miten an rel ang. He hlauhna avang hian lecture a skip a, thian a siam lo va, in lamah a awm reng bawk. Hetiang dinhmun atanga chhuah duh mah se, hlauhna chu a tuar thei lo khawp mai. Chutiang a nih chuan a amygdala hi khawtlang dinhmunah a thawk nasa lutuk thei a, PFC hian control harsa a ti thei bawk. Hei hi lungkhamna (anxiety disorder) an tih pawh a ni thei. Shashi hian professional tanpuina a mamawh mai thei.
4. Ravi hlauhthawn fo thin (Generalized Anxiety Disorder - GAD): Ravi hi bank-ah hna a thawk a. Engkim a hlau reng a, a "lungngai" reng bawk. A hnathawh chungchang, sum leh pai chungchang, a chhungte chungchang, a hriselna chungchang, ram dinhmun chungchang... Heng zawng zawng hi a ngaihtuah lutuk a, a hlau lutuk bawk. Chumi avang chuan zanah a muhil thei lo va, a chau leh thinrim reng bawk. He hlauhna hi thunun harsa a ti hle. GAD-ah chuan thluaka neurotransmitter system hrang hrang (e.g. serotonin, GABA)-a inthlauhna (imbalance) hmuh tur a awm. Hei hi GAD an tih condition symptom a ni thei bawk.

Hêng entîrna a\anga i hmuh angin, lungkhamna hian kawng hrang hrangin min nghawng thei a ni.

Anxiety Disorders Enkawlna: Rilru tihrehawmna kawngte!

Anxiety disorder i nei tih i hriat chuan hlauthawng suh. Hemi atan hian enkawlna tha tak tak a awm nual. A pawimawh ber pakhat chu Cognitive Behavioral Therapy (CBT) a ni.

CBT chu eng nge ni? Engtin nge a thawh?

CBT hi talk therapy chi khat a ni a, chutah chuan therapist i biak a, i lungkhamna thlentu ngaihtuahna, rilru put hmang leh nungchang te hriatthiam tum a ni.

• Ngaihtuahna hriat chian: Therapist chuan lungkhamna i neih huna i rilruah ngaihtuahna lo langte chu a hriat theih nan a pui che a ni. (Entirnan: "Hei hi ka hlawhchham dawn a ni," "Mi zawng zawngin min nuihzat vek").
• Ngaihtuahna harsa tak tak: A dawtah chuan, heng ngaihtuahnate hi engtiang chiahin nge a rilru fim tak tak tih leh chu chu finfiahna a awm em tih kan enfiah a ni. Chu chu PFC hmangin amygdala atanga "hlauhna" signal lo chhuak chu kan zirchiang tihna a ni.
• Ngaihtuahna leh nungchang thar: Tichuan, chu ngaihtuahna ṭha lote chu ngaihtuahna tak tak, hrisel zâwk hmanga thlak tûrin kan ṭanpui che a, lungkhamna nena inzawm i nungchangte chu kan thlak danglam thei che a ni.
• Zawi zawiin Exposure: CBT-a thil pawimawh tak chu zawi zawiin, therapist puihnain i hlauhthawn tur thilte hmachhawn dan i zir a ni. Hei hian hippocampus-a "hlauhna" hriatrengna dahkhawmte chu a thlak danglam zauh zauh a, thluak chu, "Aw, hei hi hlauh tur a ni lo," tih ang chi thil thar a pe a ni.

CBT hian coping skills a zirtir che a ni. I therapist nen in inbia a, heng thiamnate hi session hrang hrangah i practice a, chutah chuan nitin nunah i practice leh thin. Zawi zawiin lungkhamna chuan i nun a thunun tawh lo va, i thunun ṭan ta a ni.

Lungkhamna nei anga i inhriat chuan engtin nge i tih?

Puitling rintlak hnenah hrilh rawh.

I nu, i pa, zirtîrtu emaw, i rintlak puitling dang emaw chu i rilru put hmang chu hrilh rawh. An pui thei che a ni.

Damdawi lam thurawn zawng rawh.

Doctor hmu la, hemi chungchang hi sawi rawh. I taksa hriselna a enfiah thei bawk (a chang chuan hriselna lama harsatna dang pawh hian lungkhamna ang chi symptoms a thlen thei bawk) a tul chuan rilru lam hriselna lama mithiam hnenah a refer thei bawk.

Rilru lam hriselna lama enkawltu (mental health therapist) hmu rawh.

Therapist chuan lungkhamna (anxiety disorder) i neih leh neih loh leh eng enkawlna nge i tana tha ber tih chiang takin a hrilh thei che a ni. CBT ang chi enkawlna an pe thei che a, i nu leh pate tanpui dan tur thurawn an pe thei bawk.

Lungkhamna enkawl dan tur thil i tih theih (Self-Care) .

Enkawlna i dawn lai hian lungkhamna tihziaawmna turin hetiang thil hi i ti thei bawk:

Exercise thiltihtheihna

Ni khatah minute 30 tal exercise la. Hei hian endorphins a tichhuak a, serotonin level a ti tha a, stress a ti tlem bawk.

Ei leh in inthlau leh mut that

Ei leh in inthlau tak, ei tur tha tak ei rawh. Sugar leh caffeine tih tlem. Ni khatah darkar 7-8 vel mut tha rawh. Hengte hi thluak chemical balance atan a pawimawh hle.

Stress tihziaawmna kawng awlsam tak tak

Hei atan hian thil chi hrang hrang i ti thei ang.

Mindfulness Meditation: Ngaihtuahna neia awm theihna Art

Mindfulness chu tunlai hun hriat chian hi a ni. Hei hian i PFC a tichak a, amygdala atanga lo chhuak emotion te chu a control thei bawk.

Thâwk thûk tak: rilru hahdamna kawngkhar

Chungte chuan parasympathetic nervous system a tichak a, rilru a ti thlamuang bawk.

Ṭhian ṭha neih hlutna

I thlawptu, i hrethiamtu leh nangmah chhunga thil tha ber ber chhuah chhuah tir tura puitu che mite nen hun hmang rawh.

Lungkhamna awm lo nun chu han mitthla teh.

Lungkhamna hian thunun che suh la, i tih theih tur leh i kal theihna tur hmunte ngaihtuah la, chu chu chêttîrtu atan hmang rawh.

Sri Lanka ramah hian khawiah nge tanpuina ka hmuh theih ang?

Sri Lanka ramah hian rilru lam hriselna lama hma a sawn chho zel a. Chuvangin tanpuina kan mamawh a nih chuan kan kal theihna tur hmun engemaw zat a awm. A hmasa berin sorkar damdawi in te.Tunah hian hmun tam takah psychiatric clinic kalpui mek a ni. Hemi chungchang hi i tualchhung sorkar damdawi inah i zawt thei ang. A bik takin, Angoda-a National Institute of Mental Health (NIMH) hi hemi atana damdawi in lian ber leh specialized ber a ni.

Chu bâkah, private sector-ah hian rilru lam doctor ṭha, thiam tak tak, rilru lam thiam, leh counselor an awm bawk . Chûng mite chungchâng chu online-ah emaw, i hriat mite, i chhûngkaw doctor ang chite aṭangin emaw i hmu thei a ni.

Sri Lanka ramah hian helpline engemaw zat a awm a, chu chu i biak theih a, emergency a awm chuan thurawn i dawng nghal thei bawk. Entirnan, Sumitrayo Institute leh National Institute of Mental Health hotline number "1926" hi hei vang hian hriat hlawh tak a ni. Tunlai phone number leh service hrang hrangte hriat duh chuan institution kaihhnawih website-ah emaw, direct-in biak emaw theih a ni. Heng number-ah hian i mamawh tur basic support i hmu thei ang.

Tin, Sri Lanka ramah hian non-governmental organization (NGO) engemaw zat, rilru lam hriselna lama thawktu an awm bawk. A chang chuan, an hnen atangin counseling service leh awareness programme te pawh i dawng thei bawk.

Pawimawh: Eng pawl emaw, mimal emaw i biak hmain, an thiamna te, an tawnhriat te, leh an rintlakzia te zir chianna engemaw tal neih a finthlak ang. I tana hmun remchang, remchang leh rintlak tak aṭangin ṭanpuina zawng rawh.

A tawp berah chuan... rilru zalenna!

Lungkhamna hi kan nunah a tel ve a ni. Lungkhamna pangngai hian harsatna hmachhawn tur leh fimkhur turin min pui thin. Kan thluak, nervous system leh hormonal system te natural response a ni. Mahse thunun theih loh a lo ni a, kan nitin nun a nghawng chuan thluak hnathawh leh chemical inthlauhna avanga lungkhamna (anxiety disorder) a ni thei.

Nangmah chauh i ni lo tih hre reng ang che. Lungkhamna nena harsatna tawk mi tam tak an awm. Ṭanpuina dil a, inenkawlna zawng chu zak leh hlau suh. Ṭanpuina leh ṭanpuina dik tak i neih chuan nang pawhin lungkhamna thlentu biological leh psychological factors te chu i hrethiam thei a, uluk takin i enkawl thei a, nun hlim tak leh hlawhtling takin i nung thei bawk. Nang pawh hian i rilru atanga rit chu la chhuakin thawk hahdam turin dikna i nei a ni!

I rilru hriselna kha uluk takin enkawl rawh. Nangmah emaw i hriat mi emaw tanpuina mamawh a nih chuan professional tanpuina zawng rawh.