Khaw lum vangin i lungawi lo em ni? SAD chungchang hi han sawi ila! (Seasonal Affective Disorder) tih hi a awm lo.

Chhan bik nei lovin lungngaihna leh bo lutuk ni a awm thin. A bik takin van boruak chu chhum a rit a, ruah a sur chhunzawm zel niah chuan khum atanga tho pawh i hre lo. Engkim maiah i bo ang maiin i inhria a, tlemin i thinrim a, mahni chauha awm mai mai i duh bawk. I ṭhiante nena chhuah ai chuan chaw tui tak, thlum tak nen i curl up duh zawk. Hetiang rilru put hmang hi i hre tawh ngei ang.

A tam zawkah chuan hei hi thil pangngai, khaw lum vanga moodiness tlem te angin kan ngai thin. Mahse mi thenkhat tan chuan he dinhmun hi a na zawk deuh thei. Chu chu, he lungngaihna hian nitin hnathawh, hnathawh leh mimal inlaichinna a nghawng theihna hmun a thlen chuan ‘mood’ mai a ni lo tihna a ni. Damdawi lamah chuan he dinhmun hi seasonal depression, a nih loh leh Seasonal Affective Disorder (SAD) tiin kan sawi thin.

Hei hi lungngaihna mai mai a ni em, a nih loh leh LUNGCHANG? A danglamna i zawng chhuak ang u.

A awlsam zawngin, he dinhmun hi level hnih a awm a. Pakhat chu mi tam takin an tawn thin seasonal depression (winter doldrums) pangngai hi a ni. A dang chu a na zawk, enkawl ngai SAD a ni. An pahnih inthlauhna hrethiam tur chuan a hnuaia chart hi en la.

SAD hi a tlangpuiin heng natna khirh tak takte hi kum hnih tal a zawnin khaw lum leh khaw vawt inthlak danglamna nen a lo awm a ni .

Engvangin nge hetiang hi kan chungah a lo thlen? Eng nge a chhan?

Hei hi a chhan ber chu ni êng tlakchham vang a ni . Mak a ni lo maw? Ngaihtuah teh, kan taksa hi machine mak tak a ni a, a hun takah hna a thawk dik hle. He machine clock ber chu kan thluaka taksa biological clock (Circadian Rhythm) a ni. He darkar hi zing ni eng kan dawn hian a hun takah a set a ni.

Ruah sur lai emaw, khaw vawt ramah emaw chuan ni êng hun a tawi a, ni êng a tlahniam bawk. Hei hian kan taksa darkar a tibuai thin. Hetianga tihbuai avang hian thluak hian hormone melatonin tih chu a siam tam tan ta a ni. Melatonin hi kan mutthilh tir thin hormone a ni. Nitin he hormone hi a tam lutuk hian kan muhil tan a, kan rilru a hah a, kan lungngai a, kan lungngai bawk.

He dinhmun hian mi zawng zawng a nghawng dan inang vek lo. Hei hi chhan hrang hrang a awm a.

• I awmna hmun: Equator atanga hla tak, khaw lum ram (e.g. England, Canada, Australia hmun thenkhat)-a chengte chu an hlauhawm zawk. Sri Lanka ramah hian hetiang dinhmun hi a na lo hle nachungin, hetiang symptom hi monsoon ruah sur chhunzawm zel lai hian a awm thei a ni.
• Genetics: I chhungkuaa mi pakhatin depression a neih chuan SAD vei theihna chance i nei sang deuh mai thei.
• Brain chemistry: Mi tin thluak chemistry hi a inang lo va, chuvangin êng tihtlem an dawn dan pawh a inang lo thei bawk.

He dinhmun hi engtin nge kan tih theih ang?

Thu lawmawm tak chu hei hi enkawl dan tha tak tak engemaw zat a awm a ni.

Light Therapy - Enkawlna ber

SAD enkawlna ber leh tangkai berHei hi light therapy a ni. Hei hian ni tin ni êng pangngai ang chi êng pe chhuaktu êng bik, a nih loh leh ‘sunbox’ hmaa hun rei lo tê hman a huam a ni.

• Engtikah? A tlangpuiin, he êng hi minute 30 vel , zing i thawh veleh i inhriat tir a tha ber.
• Engtin nge i tih ang? Chawhmeh i ei laiin he light box hi i desk-ah i dah a, i mitmengah êng chu i chhuah tir mai thei.
• Pawimawh: He effect hi in chhunga light bulb pangngai hmang hian a thleng thei dawn lo. Tin, tukverh bula ding emaw, car hmalam aṭanga êng lo chhuak emaw chuan a ṭûl angin êng chak tak a pe lo vang.

Ni êng (natural sunlight) laka inhmuhna

A theih phawt chuan, a bik takin zing lamah pawn chhuak la, minute 15-20 tal kal rawh . Van boruak chu a khuh emaw, chhum atanga êng lo thleng emaw pawh ni se, in chhunga awm ai chuan a tha zawk hle.

Exercise leh activity neih te

Nitin exercise hi rilru hriselna atan a hlawkpui hle. Exercise i tih hian i taksain ‘happy hormone’ endorphins an tih chu a siam chhuak thin. Hei hian lungngaihna leh lungngaihna tihziaawmna kawngah nasa takin a pui a ni.

Damdawi lam thurawn zawng

I natna lan chhuah dan a nasat a, i nitin nun a nghawng a nih chuan i doctor hmu ngei ang . Chumi chungchang sawi chu zak suh. I doctor chuan light therapy bakah antidepressant pawh a rawn rawt thei bawk. Mahse, zirchianna hrang hrangah chuan SAD damdawi aiin light therapy hi a hlawk zawkin a rang zawk tih hmuhchhuah a ni.

Chawlh tlemte la rawh.

Hei hi mi zawng zawng tih theih a ni lo. Mahse, i theih chuan he ruah sur leh thim hun lai hian ni eng emaw zat, tuipui kam ang maia ni eng emaw zat kal chu i rilru hahdamna nasa tak a ni thei.