Nang pawhin stress i nei ve em? Stress (Stress Management & Relaxation Techniques) laka ‘Bye’ tih nan heng thilte hi enchhin rawh

Nilengin hnathawh avanga i chau em? A nih loh leh, in lamah te, hnathawhna hmunah te, a nih loh leh sum leh pai lamah emaw harsatnain a tibuaiin i inhria em? Kan nunah engtik lai pawhin stress kan tawk vek a. A pangngai hle mai. Khawpui lama thil lei tur i kal dawna thil tenawm tak tak, mipui tam tak emaw, kawngpuiah lirthei tlan tam lutuk emaw pawh hian kan rilru a ti na thei a ni. Mahse hei hi a kal zel a nih chuan, chu chu thunun a nih loh chuan kan taksa leh rilru hriselna atan a tha lo tihna a ni. Chuvangin vawiin hian he rilru chunga phurrit tihziaawmna tur leh chawlh hahdam dan awlsam tak tak kan sawi dawn nia.

Chuti a nih chuan, he stress hi eng nge ni?

A awlsam zawngin sawi ila, stress hi kan thluak leh taksain kan nunah harsatna kan tawhte a chhân lêt dân a ni. Kawngpuiah i kal laiin ui pakhat chu a rawn zuang chhuak nghal mai ang tih han ngaihtuah teh. I heart rate a sang a, i taksa a thawk hah a, i taksa ruh a ti na bawk. Hei hi "fight or flight" response kan ti a ni. Chumi awmzia chu kan taksa hian hlauhawm lo thleng tur hmachhawn (insual) emaw, tlanchhuah (tlân) emaw a inbuatsaih tihna a ni.

Hetiang hun rei lote chhunga stress hi a dik lo. Dik tak chuan kan dam khawchhuahna atan a pawimawh hle. Challenge tlem, pressure tlem te hian chakna kan neih theih nan min pui thin.

Chuvang chuan hetiang pressure kan neih hian hahdam dan tur hriat a pawimawh hle.

Relaxation technique hrang hrang

A tha ber chu, hetianga tih theih dan tam tak a awm. Mi zawng zawng hian an tan hmanraw inang hi a dik an hmu vek dawn lo. Thil tih dân pakhat chu mi ṭhenkhat tân a ṭhat laiin, hmanraw dang chu mi ṭhenkhat tân a ṭha ber mai thei. Chuvangin i tana awlsam leh i duhzawng leh practice dan tur i thlang thei a ni. A hmanraw pawimawh tlemte han thlir ila.

1. Thâwk thûk tak tak Exercise

Hei hi a awlsam ber leh rang ber a ni . A chhan chu thil dang i mamawh lo, i thawk chauh i mamawh a ni. Khawi hmunah pawh, engtik lai pawhin i ti thei.

• A hmasa berin hmun reh takah thu la, chair-ah emaw, khumah emaw mu rawh.
• I mit kha chhing rawh.
• Tunah chuan i hnar hmangin zawi zawiin thawk la la. I thawk chhuah rualin i pum chu a zau zel ang.A hring chhuak tih han ngaihtuah teh.
• Tichuan, i hmui emaw, i hnar emaw hmangin zawi zawiin thawk chhuak rawh.

4-7-8 method tih hi hmanraw lar tak a awm a .

• Second 4 chhung thawk la.
• Second 7 chhung thawk kha vawng tlat ang che.
• Second 8 chhung zawi zawiin thawk chhuak rawh.

Hetianga vawi engemaw zat i tih hnuah i rilru a thlamuang ang a, i heart rate pawh a pangngaiin a lo let leh ang.

2. Ngaihtuahna (Mindfulness Meditation) tih

Hei hi meditation technique hlui tak a ni. Tunlai hun ngaihtuah reng a huam a ni . Chu chu, rorelna tel lovin, i taksaa hriatna awmte, i rilruah ngaihtuahna lo thlengte, leh i chhehvela thil thlengte chu en mai mai tihna a ni.

I rilruin a vakvai a, thil a ngaihtuah hi thil pangngai a ni. Chutiang a nih chuan, "Aw, ka ngaihtuah thei lo," tih ngaihtuah ai chuan zawi zawiin i ngaihtuahna chu i thawk lamah rawn hruai kir leh rawh. Hei hi i thluak training ang mai a ni. Kar hmasa pahnihah chuan a harsa deuh dawn a, mahse vawi khat i thiam tawh chuan i ti tha thei tawh ang.

3. Progressive Muscle Relaxation tih hi a ni

Hetiang hmang hian kan taksa chhunga taksa peng hrang hrangte chu tumruh takin kan tikhauh a, chutah chuan kan ti hahdam vek a ni.

• Hmun reh takah mu rawh.
• Thâwk thûk deuh deuh la.
• Tunah chuan i ke ruhteah i ngaihtuahna chu dah rawh. Anni chu nghet takin hrual la, second 5 vel vawng reng rawh.
• Tichuan, chawlh hahdam vek la, second 30 vel chu vawn tlat rawh. Relaxation chu tha takin hre rawh.
• A dawtah chuan taksa peng hrang hrang tan hetiang hian ti la, taksa chunglam, kephah, hnute, kekawr, pum, rilru, kut, kawr, leh hmai te chu ti sang rawh.

Chutianga i tih chuan i taksaa tension chu nasa takin a tlahniam tih i hria ang.

Pawimawh: I taksa ruh natna, hliam na tak, emaw, natna rei tak i neih fo chuan, he exercise hi 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 thiltihtheihna hmangin i rilru i ti thlamuang a ni.

Chair-ah i thu a, Nuwara Eliya-a tea huan mawi tak chu i thlir chhuak ang tih han ngaihtuah teh. Thli lum chuan i taksa chu zawi zawiin a fawp a. Sava chir ri i hre thin. Tea hnah rimtui chu i rim a. I hriatna zawng zawng nen experience chu tawng ve rawh. Chu hmun thlamuang takah chuan i rilru chu hruai rawh. I duh zawng hmun thlamuang tak (beach mawi tak, tlang chhip, biak in huang) chu i mitthla thei. Hun engemaw chen hnuah chuan i stress a tlahniam tih i hria ang.

5. Yoga leh Tai Chi

An pahnih hian kum sang tam tak kaltaa exercise method an ni a, taksa leh rilru lamah pawh hriselna tha tak an pe a ni. Taksa che slow, stretching leh deep breathing te an inzawm khawm a ni.

• Yoga hmanga tih:Hei hian posture hrang hranga awm reng leh i thawk dan tur ngaihtuah a huam a ni.
• Tai Chi: Zai zawi zai ang mai a ni. Pose pakhat atanga pose dangah zawi zawiin i kal thin.

Heng hmanraw pahnihte hian thisen sang a tihniam a, insiamrem theihna a tipung a, rilru hahdamna a pe bawk. Yoga tan i duh chuan zirtirtu tawnhriat ngah tak kaihhruaina hnuaiah basic pose zir a tha ber.

Thil tangkai dang

Heng hmanraw lian ber berte bakah hian thil dang tam tak i enchhin theih tur a awm bawk. Chûng tam tak chuan i taksa lam ngaihtuah a, thisen sang ang chi thilte thunun a, i rilru hahdamna pêk che an tum a ni.

Heng hmanraw tam zawk hi mi hrisel tan a him laiin, a nghawng tha lo (thisen sang, ngaihtuahna tha lo te ang chi) a awm fo thin. Chuvangin, i doctor nen inbia a, i tana tha tur method thlang la, a bik takin hriselna lama harsatna dang i neih chuan.