Nang pawh stress vangin i chau tawh em? A thunun dan tur (Stress Management) han sawi ila

Stress , a nih loh leh kan hriat vek angin kan nunah a tel ve a ni. Dik tak chuan, lungkhamna engemaw chen hian thil tihfel leh tihfelna kawngah min pui thei hun a awm. A châng chuan, lungkhamna nasa tak chu nunah thil awmze nei tak a ni a, chu chu natna khirh tak kan tawh emaw, hna kan hloh emaw, chhûngkaw member thihna emaw kan tawn hunah te hi a ni. Hetiang hunah hian lungngaihna leh lungkhamna neih hi thil pangngai a ni.

Mahse he lungngaihna leh lungkhamna hi kar tlemte aia rei a daih a, i inchhung hna emaw hnathawh emaw a tibuai tan a nih chuan i doctor hmu la, biak ngei ngei tur a ni. Tichuan doctor chuan a bia ang che a, i enkawlna tur, counseling (therapy) emaw, a tul chuan damdawi emaw ang chi chu a rel ang.

Stress a zual hmaa control nan thil bulpui i tih theih

Stress hi kan lu-ah a thlen a, harsatna lian takah kan chantir hmain, mahni inthunun dan tur kan zir theih tam tak a awm. Heng tips te te hi i nunah i dah tel chuan nasa takin stress i control thei ang.

• Ngaihtuahna \ha vawng reng ang che: Engkimah a \ha lam hmuh tum ang che. Harsatna a lo chhuah chuan, "Engtin nge he thil hi ka hmachhawn theih ang?" "Engvangin nge hetiang hi ka chungah a thlen?"

• I thunun theih loh thilte chu pawm rawh: Kan thunun theih loh thil a awm. Kawngpuia lirthei tlan dan te, midang nungchang te ngaihtuah la. Heng thilte ngaihtuah hian i lungkhamna a tipung chauh ang. Chuvangin, "Hei hi ka thlak danglam thei lo" tih hi i rilruah siam rawh.

• Assertive takin awm rawh: I rilru put hmang leh ngaihdante chu thinrim emaw, au chhuak emawa sawi chhuah ai chuan , muangchang tak leh chiang taka sawi chhuah chu practice rawh. Entirnan, mi pakhatin i tih theih loh hna a pek che a, thinrim a, "Eng ang harsatna nge, engkim min pe vek a ni!"

• I hun hman dan tha: Nitin hnathawh turte chu a hnuaia mi ang hian ziak rawh. Thil pawimawh ber berte chu dah pawimawh hmasa phawt ang che. Hei hian "Ka buai em em a, engmah tih hun ka nei lo" tih rilru put hmang hi a ti bo thei a ni.

• ‘Ni lo’ tih hi practice rawh: Kan nunphungah chuan a chang chuan ‘ni lo’ tih hi a harsa thin. Mahse, nawrna nasa tak thlentu dilna chu ‘ni lo’ tih hi hlau suh.

• Hobby pakhat atan hun siam rawh: I hlimawm thil tih nan nitin hun tlem tal zawng rawh. Lehkhabu chhiar te, music ngaihthlak te, huan siam te, a nih loh leh lemziak te pawh a ni thei.

• Zu,Ruihhlo lakah inthiarfihlim rawh : Stress solution atan zu, cigarette emaw ruihhlo dang emaw lam hawi suh. Hun engemaw chen chu hahdamna i dawng ang tih a hriat theih laiin, i taksaah stress a belhchhah zawk chauh ang.

• Hmangaihte nêna hun hmang rawh: I harsatnate chu i ṭhian rintlak emaw, i chhûngte emaw nên sawipui rawh. Social connection hi stress tihziaawmna tha ber pakhat a ni.

Heng nunphung inthlak danglamna hi han ti ve teh

Tunah chuan stress control nan i nunphung-a i tih belh theih thil pawimawh thenkhat han thlir ila.

1. Exercise tih tur a ni

Exercise hlawkna ber pakhat chu zan mut that hi a ni . Zan mut tha tak neih hian stress control theihna nasa zawk i nei tihna a ni. Research atanga a lan dan chuan exercise la thinte hian slow wave sleep level tha zawk an nei a, hei hi deep sleep chi khat a ni a, thluak leh taksa siamthatna a ni Mahse mut hma hnaih lama exercise neih hian mi thenkhat tan mut a tibuai thei tih hre reng ang che.

Tin, exercise kan tih hian kan taksa hian hormone endorphins leh endocannabinoids te a tichhuak bawk. Chungte chu natural pain reliever, mut tichaktu, rilru timuangtu an ni. Heng hormone te hian mi thenkhatin hun rei tak an tlan hnua an tawrh thin "runner's high" te pawh hi a mawhphurtu a ni.

2. Ei leh in tha

Ei leh in \ha, hrisel a \hatna chu taksa mai ni lovin, rilru hriselna atan pawh a pawimawh hle. Ei leh in inthlau tak hian rilru hahna nghawng a tiziaawm thei a, taksa hriselna a tichak a, thisen sang a thunun thei bawk. Sugar leh thau tamna ei tur, junk food te hian a kalh zawng tak a ti thin. I stress lai hian heng ei tur te hi i duh em em a, chu chu thil pangngai tak a ni bawk.

Chuvangin, complex carbohydrates (sweet potatoes, brown rice, oats), lean proteins (nga, vawk, egg, nuts), leh omega-3 ang chi fatty acid tha tak tak tamna eitur ei thiam rawh.

Antioxidant tamna eitur te pawh a pawimawh hle. Kan taksa cell te chu hun rei tak chhunga stress avanga chhiatna laka humhim turin an pui thin. Heng ang chiah hian thei, thlai, thlai, leh thil rimtui (ginger, turmeric) te an tam hle.

3. Mut tha rawh

Stress avanga side effect lian ber pakhat chu mut theih lohna hi a ni. Thla thum aia rei kar khatah ni thum tal mut harsatna i neih chuan mut theih lohna i nei thei a ni . Mut i hloh tam poh leh stress i nei tam zawk a, stress i neih tam poh leh mut i hloh nasa zawk thin. Cycle ang mai a ni.

Mut that theihna tura puitu tih dan thenkhat chu hetiang hi a ni:

• Nitin exercise la.
• Nitin ni êng hnuaiah awm rawh.
• Mut dawn hnaihah zu leh caffeine (tea, coffee) in loh tur.
• Nitin hun khata mut leh a ruala harh chu tih dan phung la.
• Mut hma darkar chanve tal i phone, tablet, TV hman kha bansan rawh.
• Mut hmain thil ti thlamuang thei tak, meditation ang chi ti rawh.

4. Chawlh hahdamna hmanrua

• Yoga: Hei hi exercise leh meditation a ni ve ve. Slow, stretching, leh deep breathing yoga pose te hi stress tihziaawmna atan a tha hle.
• Meditation: Mindfulness practice leh i ngaihtuahna fimkhur hian stress leh lungkhamna a tihziaawm thei a ni.
• Deep Breathing: Hei hi exercise awlsam tak a ni a, khawi hmunah pawh, engtik lai pawhin i tih theih a ni. Hahdam takin thu la, kut khat chu i pum chungah dah la, kut dang chu i rilruah dah rawh. I hnar hmangin thawk la la. I rilru aiin i pum a sang zawk tih i hre tur a ni. Tichuan zawi zawiin thawk chhuak rawh. Hetiang hian vawi engemaw zat i tih chuan i rilru a hahdam thei ang.
• Biofeedback: Hei hi specialist-in enkawlna a tih a ni. Sensor hi taksaah dah a ni a, chu chuan stress laiin i heart rate leh blood pressure a inthlak dan a enfiah thei a ni. Hei hmang hian heng inthlak danglamnate hi thunun turin zirtir i ni.
• Laughter Therapy: Kan nuih hian kan taksa hian oxygen a hmu tam zawk thin. Kan hlimna tur hormone a tichhuak thin. Chuvangin thawnthu hlimawm tak ngaithla la, comedy film en la, thiante nen nui dun rawh.
• Talk Therapy: A châng chuan psychologist emaw counselor emaw nena inbiakna neih hian a ṭangkai hle thei. Cognitive Behavioral Therapy (CBT) ang chi method hmang hian i ngaihtuahna tha lo chu a thlak danglam thei che a ni.