I fa chu a hlau reng em? Naupan laia lungkhamna chungchang hi han sawi ila!

Nu, Pa, i fa te hian thil tenawm tak tak a hlau fo thin a ni mai thei, a dik em? Chu chu thil pangngai a ni. Mahse naupang thenkhat an awm a, an hlauhna leh lungkhamna chu an nitin hnathawhna a nghawng phah khawpin a pung a ni. Vawiin hian he naupan lai lungkhamna, a nih loh leh ``Lungkhamna'' an tih hi kan sawi dawn a ni. Hei hi kan hriatthiam phawt chuan kan fate tanpui a awlsam zawk ang.

Hlauhna leh lungkhamna hi thil pakhat a ni em? Natna level-a awm hlauhna pangngai leh lungkhamna hi eng nge a danglamna?

A hmasain hlauhna leh lungkhamna hi eng nge a nih i hrethiam ang u. Hlauhna hi hlauhawm tak tak kan chhanletna a ni. Kawngpuiah i kal laiin ui pakhatin a rawn zuang chhuak nghal che a, chutih lai chuan hlauhna i nei ang tih han ngaihtuah teh. Chu chu hlauhna a ni. Lungkhamna chu thil hlauhawm awm thei emaw, thil chiang lo emaw chungchanga lungngaihna leh nawrna a ni. Thil thar tlem tal hlauh hi naupan lai chuan thil pangngai a ni. Naupangte’n mahni chauha harsatna sutkian dan an zir chho zel tih a tilang a ni. Nu leh pa kan nih angin naupangte hian he hlauhna leh lungkhamna hi hrethiamin hneh turin kan pui thei a ni.

Mahse, naupang ṭhenkhat chuan lungkhamna pangngai aia tam an nei ṭhin. Doctor te chuan naupang panga zinga pakhat vel chuan lungkhamna (anxiety disorder) an nei thei niin an sawi . Naupangin lungkhamna a neih chuan thil a pumpelh thei a, thil tenawm tak avângin a lungawi lo hle thei a, a tap thei a, a nih loh leh a thinrim thei bawk. A châng chuan thil engemaw a thleng ang tih an ngaihtuah fo ṭhîn. Tin , taksa lam natna chi hrang hrang, pum na, lu na, luak chhuak, thawk harsa, mut theih lohna te pawh an nei thei bawk.

Naupangte zingah hian lungkhamna chi hrang hrang a awm em?

Ni e, naupangte nghawng thei lungkhamna chi hrang hrang a awm. A bulpui berte hi han thlir ila:

1. Inthenna avanga lungkhamna (Separation Anxiety Disorder).

Hei hi nu tam takin an hriat chian em em a ni. A tlangpuiin thla 8-12 vel ah naute hian an nu emaw enkawltu emaw kalsan an hlau thin. Mi hriat lohte chu an hlau ta hle mai. Hei hi naupang thanlenna atana thil pangngai a ni. Hei hi preschool an tan tirh hian a reh tlangpui.

Amaherawhchu, `(Separation Anxiety Disorder)` hi a na deuh deuh a ni. I fain a nu emaw, a pa emaw kalsan te, sikul kal te, in atanga hla taka awm te, a nih loh leh mahni chauha mut duh loh te hlauhna leh lungkhamna nasa lutuk a lantir chuan hei hi a ni thei. I fa chu naupang dangte aiin heng thilte hi a lungngai zawk emaw, a lungkham zawk emaw a nih hmel a nih chuan doctor nena inbiakna neih a tha.

Ngaihtuah teh, Nilu fanu, Senuri. Tunah hian kum ruk mi a ni tawh. School kawta a nu kalsan a, class a kal chuan a la tap nasa hle. A nu a hmuh hma loh chuan a rilru a hahdam phawt chuan a tha. A nu a chhuah chuan nilengin a tap a, chaw a ei lo. Hei hi `(Separation Anxiety Disorder)` chhinchhiahna a ni thei.

2. Phobias bik (Phobias) chi hrang hrang

Hlauhna hian hlauhawm lakah min veng a. Chuvangin naupangte tan thil engemaw hlauh hi thil pangngai a ni. I fa hian lightning, clowns, a nih loh leh thil chiang tak a hlau mai thei. Mahse, `(Specific Phobias)` chu thil hlauhawm tak tak aiin a nasa zawk hle tih hlauhna a ni. Entîr nân, naupang pakhat chu ui a hmuhin a tlân bo a, a inthup mai thei a, a nih loh leh ni tam tak chu ngaihtuah leh hlauhna neiin a awm thei bawk.

3. Khawtlang lungkhamna (Social Anxiety Disorder) a ni

Hei hi midang hmaah, khawtlang nunah rorelsak emaw hnawl emaw hlauhna nasa tak a awm lai a ni. I fa chuan thusawi a duh lo mai thei a, concert-ah pawh a tel duh lo mai thei. A nih loh leh, sikulah te, hmun hriat lar dangah te, a nih loh leh mi tharte nêna mi dangte nêna inbiak chu nuam an ti lo hle mai thei bawk. Naupang ṭhenkhat phei chuan khawtlâng dinhmunte chu an pumpelh vek mai thei.

4. Lungkhamna (Generalized Anxiety Disorder) a ni

Hetiang a nih chuan naupang chu nitin nunah thil chi hrang hrang tam takah a lungkham lutuk a, a hlau hle bawk. A kum rualpui naupang dangte aiin hmalam hun a ngaihtuah nasa zawk bawk. Thil pakhatah lungkhamna tam tak a nei thei a, a nih loh leh chu lungkhamna chu a chang chuan a danglam thei bawk. Mahse thil engemaw a ngaihtuah fo thin.

5. Hlauthawng (Panic Disorder) .

Hetiang natna vei naupangte hian hlauhna leh lungkhamna nasa tak an nei nghal a, chubakah taksa lama natna lan chhuah dan pawh an nei bawk . Thinlung chak tak (`Heart Palpitations`), luak chhuak, leh thawk harsa (`Dyspnea`) angin ngaihtuah rawh. Heng ``Panic Attacks`` te hi chhan hriat lohvin a lo thleng nghal thei a ni. Minute tlemte atanga darkar tlemte thleng an awm a, chutah chuan an bo leh thin.

Naupangte zingah he lungkhamna hi engtiang chiahin nge a hluar?

Naupan laia lungkhamna hi a takah chuan i ngaihtuah aiin a tam zawk. Naupang leh tleirawl 15% leh 20% inkar velin a nghawng a ni. Tin, kum 13 leh 18 inkar thalai pathum zinga pakhat velin lungkhamna an nei bawk. Hmeichhe naupang zingah a tam deuh hlek.

Engtin nge ka fa hian lungkhamna a nei tih ka hriat theih ang? Eng nge a lan chhuah dan?

Nu leh pa i nih angin i fa rilrua thil thleng dik tak hriat chu a harsa thei a ni lawm ni? Naupang thenkhat chuan an lungkhamna chu tawngkam hmangin an sawi chhuak ang. "Ka hmu leh tawh dawn lo che tih ka rin avangin sikul kal ka hlau hle" tih ang chi hi an sawi mai thei. Mahse naupang thenkhat chuan an rilru put hmang sawifiah dan an hre lo. Mahse naupangte an lungkham chuan an nungchang hmangin an lantir thin. I faah hian hetiang chhinchhiahna hi zawng rawh:

• A kum rualpui naupang dangte aiin a lungkham zawk a, a tap nasa zawk bawk.
• "Ka dam lo," an ti fo thin. "Ka pum a na," "Ka taksa a na," emaw, "Ka lu a na" tih ang chi an sawi mai thei.
• Mut harsatna ka nei a, mumang chhia atanga ka harh a, keimah chauha mut ka hlau bawk.
• Thlamuang taka awm a harsa, hmun khata awm (a restless state).
• A thinrim awlsam hle.
• Focus a harsa khawp mai.
• ‘Ka ril a tam lo’ an ti a, a nih loh leh ‘Ka ril a tam lo’ an ti fo bawk.
• Tremor a ni.
• Sikul kal thei lo an ti.
• Washroom-a kal fo thin.

Engvangin nge naupangte hian hetiang hian lungkhamna an neih? A chhante chu engte nge ni?

Naupang thenkhat chu an piang a, an pianphung chu a sensitive deuh deuh a ni. Hrilhfiahna leh rilru natna chak tak takte hmachhawn harsa zawk an ni. Heng naupangte hian genetic predisposition neiin lungkhamna an nei thei a , chhungkaw history ah pawh lungkhamna an nei thei bawk . Chumi awmzia chu nu leh pate hian lungkhamna an neih chuan naupang pawhin a neih theihna chance tlemte a awm tihna a ni.

Chu bâkah, lungkhamna chu nunah thil buaithlâk tak takte avângin a lo awm thei bawk . Naupang thenkhat chuan an naupan lai atang tawhin thil buaithlak tak tak an hmachhawn a ngai thin. Entir nan:

• Mi hnai tak thihna.
• In thar emaw, sikul thar emawa insawn, a bik takin a thleng fo chuan.
• Ei leh in tur tling lo.
• Hmun him taka awm thei lo.
• Sikul kal thei lo reng reng.
• Nu leh pate an insual a, an inthen a, an inthen bawk.
• Mi dangte hnen atanga tihduhdahna, tihduhdahna leh ngaihsak lohna.

Naupangte lungkhamna thlentu ber chu eng nge ni?

Naupan laia lungkhamna thlentu ber chu eng nge ni tih chiang taka sawi a harsa hle. Hlauhna hi puitlin dan pangngai a ni. Naupang thenkhat chuan an enkawl tha hle. Mahse, naupang, an nitin nun tichhe thei lungkhamna nei te tan chuan genetics, biological factors, leh family history te hian hmun a chang niin an ngai.

He lungkhamna hi enkawl loh a nih chuan eng harsatna nge thleng thei?

Naupang lungkhamna chu uluk taka enkawl a nih loh chuan nakin lawkah depression leh substance use disorder an neih theihna chance a sang zawk a ni. Sikul hna leh sikul kal kawngah harsatna an nei thei. Mahni intihhlum an hlauhawm zawk bawk . Hengte hi hriat tur hlauhawm tak tak a ni a, mahse enkawlna a awm tih hre reng ang che. I fa chu i fa doctor hnenah enfiah fo rawh. I fain anmahni a tichhe nia i hriat chuan damdawi lam thurawn zawng nghal rawh.

Naupangin lungkhamna a neih leh neih loh engtin nge doctor-te chuan an hriat?

I fain lungkhamna a nei em tih chiang taka hriat theih nan doctor emaw nurse emaw chuan nang leh i fa chu an bia dun ang. I fate nungchang leh an lungkhamzia i hriat dan te an zawt ang che. I fa chu a natna lan chhuah dan leh engtikah nge a tawn tih an zawt ang. Zawhna lehkha (`surveys`) fill up turin an ti thei che a ni. Doctor chuan an fate zirtirtu hnen atangin an natna lan chhuah dan chungchang hriat belh a tum thei bawk.

Tichuan, naupang natna lanchhuahna chhan dang an zawng thin.A chhan dang a awm lo a, naupang lungkhamnain thla ruk vel zet a ti lungngai a, a nitin nun a nghawng a nih chuan lungkhamna a nei tih hmuhchhuah a ni thei.

Naupangte lungkhamna hi engtin nge kan enkawl ang?

Naupangte lungkhamna enkawl dan tlangpui pahnih a awm a, chungte chu Cognitive Behavioral Therapy (CBT) leh Medication Therapy te an ni. Heng enkawlna pahnihte hi a mah chauhin a hlawhtling thei a, mahse an hman dun chuan a hlawk zawkin a lang.

Cognitive Behavioral Therapy (`Mihring rilru put hmang hmanga enkawlna` - `CBT`) tih a ni.

`(CBT)` hi naupangte tan lungkhamna hmachhawn leh thunun theihna tura an hmachhawn dan zirtirna hmanrua a ni . A awlsam zawngin, taksa chhân lêtna tihreh nâna, ngaihtuahna danglam tak, leh hlauhna hmachhawn tûra thil tê tête tih a tel a ni. Naupangte hian heng `(Coping skills)` te hi mimal (`Individual Therapy`) emaw, pawl hrang hrang (`Group Therapies`) emaw an zir thei a ni. Nu leh pate pawhin heng hmanrua te hi an zir thei bawk. Tichuan naupangte chu in lama heng thiamnate hi an practice theih nan tanpui a awlsam hle.

A hmaa kan sawi tawh Senuri hian CBT therapy a tan tawh ang tih han ngaihtuah teh. Therapist chuan Senuri chu hlauhna a neih huna thawk thuk dan tur leh a rilru tih hahdam nan game khelh dan tur a zirtir thin. Zawi zawiin a nu tel lova class-a a hun hman tam zawk chu a practice thin. Nu chu in lama Senuri fuih nan heng technique te hi zirtir a ni bawk.

Damdawi (damdawi) .

I fa doctor chuan Selective Serotonin Reuptake Inhibitor (SSRI) class atanga damdawi a pe thei a, chu chu:

• Fluoxetine (e.g. Prozac®) hmanga siam a ni.
• A rilru a hah lutuk chuan a rilru a buai em em a.
• Sertraline (e.g. Zoloft®) hmanga siam a ni.

Hengte hian i fa tan hna a thawk lo emaw, a thawk tha lo emaw a nih chuan i doctor chuan Serotonin and Norepinephrine Reuptake Inhibitor (SNRI) tih damdawi a pe thei ang:

• Duloxetine (e.g. Cymbalta®, Drizalma®, Irenka®) te hi a tha ber pawl a ni.

Naupangte lungkhamna damdawi ei avanga side effects

I fain heng side effects te hi a tawk a nih chuan , doctor hnenah i hriattir nghal tur a ni:

• Allergic reaction ( e.g., hives, thawk harsa) .
• Thisen chhuak chu stool ah a awm.
• Thinlung thawk chak emaw, mumal lo emaw.
• Fainting, luak chhuak, rilru na, thawk harsa.
• Khawsik sang tak a nei.
• Mit hmuh dan inthlak danglam nghal emaw, mit na emaw.
• Mahni intihhlum tumna emaw, rilru dinhmun chhe zawk emaw.

Chu bâkah, naupan laia lungkhamna damdawi ei tûr chuan doctor-in a pêk a ngai lo tlângpui a, .Side effect tenau te pawh a awm thei a, kar tlemte chhungin a bo thei bawk. Hengte hi damdawi dose thlak a nih chuan a lo lang leh thei a ni. I fa doctor chuan heng zawng zawng hi a hrilhfiah ang che a, zawhna i neih apiang a chhang ang che. Chutiang side effect tenau te chu:

• Ei duhna a inthlak danglam.
• Mut harsat emaw, mut theih loh emaw.
• Kawng a vawt.
• Lu na.
• Tremors a awm.
• Pum natna, luak chhuak emaw, luak chhuak emaw.

Engtiang chiahin nge ka fa chu enkawlna a tan hnuah a dam thuai ang?

Chhungkaw tam tak chuan CBT therapy hmangin an tan hmasa thin. A tul chuan therapy dang pawh dah belh a ni. CBT therapy hi mahni chauha tih (nu leh pa inrawlh) emaw, pawl khata tih emaw pawh ni se, naupangte chu lungkhamna tihtlem leh hmachhawn dan tur an zir thuai thei a ni. Naupangte hian heng thilte hi an zir thuai avangin session tlemte chauh an neih hnuah an rilru a hahdam tan thei a, inrintawkna an nei thei bawk. Mahse a chang chuan CBT hian symptoms tlem a tihziaawm pawhin, lungkhamna thunun vek turin tanpuina tam zawk a ngai thin. Chutiang hunah chuan damdawi ei a pawimawh.

Damdawi SSRI leh SNRI te hian hna an thawh tan nan hun a duh rei hle. Tin, damdawi zawng zawng hian mi zawng zawng tan hna a thawk vek lo. I fa doctor chuan damdawi pakhat chu hun rei lote chhung (a tlangpuiin kar engemaw zat atanga thla engemaw zat) a enchhin ang a, a \angkai em tih a en ang. A \angkai loh chuan damdawi dang a enchhin mai thei.

Ka fain lungkhamna a neih chuan eng nge ka beisei ang?

I fain lungkhamna a neih chuan thunun theih lohvin an che thei a, an thinrim thei bawk. An vuan tlat che a, in atanga an chhuah theih loh thu an hrilh mai thei che. Naupan laia lungkhamna enkawlna hian hna thawh nan hun a duh a, mahse a lan chhuah dan chu a \ha tlangpui. Enkawlna a awm chuan, lungkhamna nei naupang tam tak chuan an thil tih nuam takah an tel thei a, ṭhian an siam thei a, sikul hna an thawk zo thei a, nun nuam an ti thei bawk.

Mahse, naupang nunah hun engemaw chen chu an lungkhamna chu a lo chhuak leh thei a ni. Chutiang a nih chuan an damdawi ei zat thlak emaw, anxiety symptoms te chu uluk taka control a nih hma chuan therapy session tam zawk neih emaw a ngai mai thei.

Engtin nge kei hian nu leh pa angin ka fa chu lungkhamna neiin ka puih theih ang?

Nu leh pa i nih angin, i fa nunah thil lungchhiatthlâk tak takte chu i thunun thei reng reng lo mai thei. Mahse a hnuaia mite hi enfiahin an rilru hriselna tihchangtlunna kawngah i pui thei ang:

• Nitin exercise lakna tur fuih rawh .
• In leh sikulah hmun him, tanpui theihna siam rawh.
• Mut tam rawh .
• Balanced diet tha tak pe rawh .

Tin, naupang chu a rilru a hahdam theih nan meditation technique leh deep breathing exercise te pawh a awm bawk.I zirtir thei bawk. I fa chu hlauhthawnna leh lungkhamna tlanglawn tak takte hneh turin hmalakna tenau tak tak la turin fuih rawh. Entirnan, i hlat deuh laiin social hmun dangah kal turin ngen emaw, light off a, minute tlemte chhung rilru hahdam tum emaw. Hei hian naupangteah inrintawkna a siam a, hmachhawn thiamna a siam bawk.

Engtikah nge i fate lungkhamna chu doctor hnenah i hrilh ang?

I fain lungkhamna chhinchhiahna a lantir a, a bo lo a nih chuan, emaw, a tih theih i hriat thil a ti lo a nih chuan (e.g., mahni chauha bathroom kal, in chhuahsan) , doctor i biak ngei ngei tur a ni.

A pawimawh ber: I fain mahni intihhlumna chhinchhiahna a lantir a nih chuan tanpuina zawng nghal rawh! Chu chu, ‘Thih duhin ka inhria’, ‘Nunin awmzia a awm lo’ tih ang chi a sawi a nih chuan, a nih loh leh mahni inhriatthiam lohna a tum anga lang a nih chuan damdawi lam pan vat rawh. Sri Lanka ramah chuan 1926 National Mental Health Helpline ah pawh i call thei bawk.

Lungngaihna nei naupang enkawl chu a harsa thei hle. Naupang thil phut leh thinrimna en a, chu thiltih chhan chu lungkhamna a ni tih hriatthiam nan nu leh pa/enkawltu chak tak, dawhthei tak a ngai a ni. A chang chuan i fa enkawlna tur dik tak zawn nan hun rei tak a la ngai thei a, mahse chu chu a pawi lo, beidawng suh.

Nangmah pawh ngaihtuah turin hun hmang rawh. I hriat loh pawhin i stress a, i lungkham hle mai thei. I fa lungkhamna i hmuh ang bawkin i fa pawhin i lungkhamna chu a hmu a, anni pawh a nghawng ve bawk.

Take-Home Thuchah hnuhnung ber

Okay, chuvangin vawiin a kan sawiho hian thil pawimawh tak tak thenkhat i hriat reng theih ka beisei.

• Naupan laia lungkhamna hi dinhmun tak tak a ni. Naupang sualna a ni lova, nangma sualna pawh a ni hek lo.
• Hlauhna pangngai leh lungkhamna (anxiety disorder) hi a danglamna a awm. I fate nitin nun a nghawng a nih chuan ngaihtuah buaipui rawh.
• Lungkhamna chi hrang hrang leh a lan chhuah dan te hre reng ang che.
• Enkawlna dik (CBT, a tul chuan damdawi) chuan he natna hi a control tha thei hle. Hlau suh.
• Nu leh pa angin , i hmangaihna, i thlawpna, leh i dawhtheihna chu i fa tân a hlu hle.
• A tul chuan damdawi lam thurawn lak chu tikhawtlai suh, a bik takin i fain anmahni a tichhe thei tih i ngaihtuah chuan.
• I rilru hriselna pawh uluk hle ang che.

I fain hetiang harsatna a neih chuan nangmah chauh i ni lo. Ṭanpuina dawnna hmun a awm. A pawimawh ber chu hmalak vat hi a ni.

` Naupang lungkhamna, lungkhamna, Naupang hlauhna, Rilru hriselna, Inthenna lungkhamna, Khawtlang lungkhamna, CBT