Stress vangin i chau tawh em? Heng relaxation technique te hi han sawi ila

A chang chuan engkim maiin a tibuai a, i lu chu a puak darh dawn niin i inhria em? Hnathawhna hmuna harsatna, in lama mawhphurhna, kawngpuiah lirthei tlan tam lutuk, naupang hnathawh, leh a chang chuan mimal inlaichinna lama harsatna... Heng zawng zawng nen hian, pressure i hriat, chu chu , stress , hi a chang chuan tuar theih loh a ni thei a ni lawm ni? Mahse, lungngai suh, he dinhmun atanga kan chhuah theih nan thil awlsam leh tangkai tak tak kan tih theih tam tak a awm. Chumi chu vawiinah hian han sawi ila.

Stress hi eng nge ni tak tak?

A awlsam zawngin, stress chu i thluak leh taksain harsatna, nawrna, a nih loh leh dinhmun hlauhawm tak a thlen hunah a chhân lêtna a ni. Kawngpuiah i kal laiin ui pakhatin a rawn zuang nghal che ang tih han ngaihtuah teh. I taksa chuan indo emaw, tlanchhia emaw turin a inbuatsaih nghal a ni. Hei hi "fight or flight" response kan tih chu a ni . I heart rate a sang a, i thawk a chak a, i taksa ruh a tikhauh bawk. Hei hi i taksa natural defense mechanism a ni.

Mahse buaina chu he lungkhamna hi a awm reng, a nih loh leh chronic . Entîr nân, hnathawhna hmuna harsatna awm rengte, sum leh pai lama harsatna, chhûngkaw inhnialna, a nih loh leh natna khirh tak avânga lungkhamna chuan hun kal zêlah kan taksa leh rilru a tichhe thei a ni. COVID-19 hripui leng lai hian mi tam tak chuan mahni chauhna leh inhlat taka awm vangin hun rei tak chhung lungngaihna hi kan hmachhawn a ngai tawh a ni. Hetiang chronic stress hian rilru hriselna lama harsatna lian tak tak , lungkhamna leh lungngaihna te tan pawh kawng a hawnsak thei a ni .

Chawlh hahdam nân eng nge kan tih theih?

Thu lawmawm tak chu he stress hi kan enkawl theih nan relaxation technique tam tak a awm a ni. Mahse, one-size-fits-all method a awm lo tih hre reng ang che. Mi pakhat tâna ṭha ber chu mi dang tân a thawk lo mai thei. Chuvangin, heng technique tlemte hi enchhin a pawimawh a, i tana tha ber leh i tana nuam ber tur chu zawn chhuah a pawimawh hle.

Palliative method hman tlanglawn tak tak thenkhat han thlir ila.

1. Thâwk thûk taka thawk (Breathing Exercises) .

Hei hi tih dan awlsam leh rang ber a ni. Khawi hmunah pawh, engtik lai pawhin i ti thei. Hmun reh takah thu la, mu rawh. I hnar hmangin thawk la la, chutah chuan i hmui emaw, i hnar emaw hmangin zawi zawiin thawk chhuak rawh.

Chumi atan chuan " 4-7-8 method " hi hmanraw lar tak a ni.

• Second 4 chhung chu i hnar hmangin zawi zawiin thawk la.
• Chu thawk chu second 7 chhung vawng tlat ang che.
• A dawtah chuan second 8 chhung i hmui hmangin zawi zawiin thawk chhuah la.

Chutianga vawi engemaw zat i tih hnuah i heart rate chu a control ang a, i rilru a hahdam hle ang.

2. Ngaihtuahna leh Mantra Meditation

Mindfulness chu tunlai hun hi ngaihven kim vek tihna a ni. I thawk, i taksa hriatna, i ngaihtuahna (rorel lohvin), leh i chhehvel hriat reng a huam a ni. Mantra meditation hi a danglam deuh hlek a. Chu chuan i ngaihtuahna zawng zawng chu thil pakhat, "Buddha" tih ang chi thumal emaw, candle meialh emaw-ah dah a huam a ni.

Eng method pawh hmang la, a tir lamah chuan i rilru tihngheh chu a harsa dawn a ni. I rilru a vakvai ang. Hei hi thil pangngai a ni. A pawimawh ber chu i rilru a vakvai lai hriat chian a, zawi zawiin i ngaihtuahna chu ngaihtuahna lam hawia hruai kir leh hi a ni. Hei hi i practice zel chuan i rilru i thunun thei zawk ang.

3. Progressive Muscle Relaxation tih hi a ni

Hetiang hmang hian taksa chhunga taksa peng hrang hrangte chu tumruh takin kan tikhauh a, chutah chuan kan ti hahdam vek a ni. Hei hi thawk lakna exercise nen pawh a inzawm thei bawk.

Hahdam takin thu emaw, mu emaw la, mit khap la, thawk la rawh. I ke ruh atang hian i tan thei a, i thawk chho thei bawk. A nih loh leh i lu atanga i chhuk tur chu hna thawk rawh. Entirnan, i ke ruhte chu second 5 vel tense la, chelh la, second 30 vel chu relax vek rawh. Hetiang hian i taksa peng zawng zawng, i ke, i ke, i pum, i kut, i kawr leh i hmai te tan ti rawh. Hei hian i taksa peng zawng zawngah tension a chhuah tir thei ang.

Pawimawh: I taksa ruh natna, hliam na tak i neih emaw, natna rei tak i neih chuan he exercise i tih hmain i doctor nen inbiakna neih hmasak phawt ang che.

4. Guided Imagery emaw Visualization emaw hmanga siam

Hei hi hmanraw mawi tak a ni. Heta thil thleng hi, i rilru chakna hmangin hmun ralmuang leh thlamuang takah hruai i ni. Nuwara Eliya-a zing khaw vawt takah tea huan mawi takah i kal ang tih han ngaihtuah teh. Chu thli lum tak, tea hnah rimtui, sava thawm... heng zawng zawng hi i hriatna panga hmanga i tawn lai kha han mitthla teh. A nih loh leh, i duh ber tuipui kam reh takah, tuipui ri ngaithla a, ni tlak lai i en lai kha han mitthla teh. I rilru chu stress-in a khat lai hian hetiang thil hi suangtuah hian hahdamna nasa tak a pe che a ni.

Exercise leh chawlh hahdam dan dangte

A chunga kan sawite bakah hian thil dang tam tak kan ti thei bawk.

• Yoga leh Tai Chi: An pahnih hian hmân lai exercise an ni a, taksa dinhmun, thawk dan leh ngaihtuahna te inzawmkhawm an ni. Taksa chu a insiamrem theih nan leh rilru a thlamuang theih nan an pui thin. Zirtirtu tawnhriat ngah tak kaihhruaina hnuaia basic pose zir a pawimawh.

• PangngaiExercise : Exercise i duh apiang, kea kal, tlan, cycle khalh, tui chawi te hi stress tihziaawmna tha tak a ni. Exercise kan tih hian kan thluak hian endorphins, "happy hormones" a tichhuak thin. Hei hian kan rilru a ti hahdam a, kan harsatnate theihnghilh turin min pui bawk. Ni khata minute 20-30 vel chauh exercise hian danglamna nasa tak a thlen thei a ni.

• Thiltih dan dang: Heng bakah hian Biofeedback (taksa hnathawh tehna leh thunun), Massage therapy, Music therapy, Art therapy, leh Aromatherapy tih ang chi te chu stress tihziaawm nan hman a ni bawk.

Eng method pawh hmang la, a pawimawh ber chu tih dan anga tih chhunzawm zel hi a ni. Ni khat chauh ti la, titawp mai suh. Hemi atan hian nitin emaw, kar khatah vawi engemaw zat tal hun tlem tal dah la.