Puitlingte ngaihtuahna tlakchhamna (ADHD) i nei em? Chutiang a nih chuan i natna lan chhuah dan control nan doctor-in a pek damdawi i ei tawh mai thei. Mahse, a châng chuan, "He damdawi chauh hi a tawk lo" tih hi i ngaihtuah mai thei. A chhan chu damdawi ei ringawt hian harsatna zawng zawng a chinfel vek loh vang a ni. Chutih lai chuan Cognitive Behavioral Therapy , a tawi zawngin CBT tih hian nasa takin min pui thei a ni.
A awlsam zawngin CBT hi talk therapy chi khat a ni. I zirna kawngah te, hnathawhna hmunah te, a nih loh leh mi mal inlaichînna lama harsatna i tawhte hneh tûrin a ṭanpui thei che a ni. Damdawi i ei emaw ei lo emaw pawh nise, CBT hian i rilru a hahdam zawk a, nitin nun i hmachhawn theih nan a pui thei bawk.
CBT-ah hian eng nge thleng tak tak?
CBT hi ngaihdan awlsam tak, mahse thiltithei tak takah a innghat a ni: kan nunah harsatna tam tak hi kan rilruah ngaihtuahna dik lo, dik lo, emaw, tha lo emaw atanga intan a ni.
Hetiang ngaihtuahna hi ADHD natna neia i awm lai hian i hre chiang hle mai thei. Entirna thenkhat han en ila.
| ADHD vei zingah hian ngaihtuahna tha lo (negative thought patterns) a awm fo thin |
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| "Thil pakhat emaw pahnih emaw ka tisual a, chu chu ka tisual fo tihna a ni. Ka ngaihtuah lo." |
| "Tuman mi tha takah min ngai lo. Tuman min ngaihsak lo." |
| "Thil dik lo thei zawng zawng chu a kal sual vek ang. Ka ni pum pui chu a tawp tawh." |
| "Hei hi harsatna tenau tak ni mahse ka tan chuan phurrit lian tak a ni. Hei hi ka tuar thei lo." |
| "He hna hi ka duh lo a, engtin pawhin ban ka ni ang." |
| "Ka thiante/partner angin ka fing thei ngai lo." |
Tunah hian i hrethiam em? Heng ngaihtuahna dik lote hian i nunah harsatna a siam dan. Heng ngaihtuahnate hian i hriat loh pawhin a hruai thla che a ni.
CBT therapy hian heng ngaihtuahna tha lo, tha lo tak takte hi a hriat theih nan a pui che a ni. Tichuan, chu rinna ṭha lote chu ngaihtuahna dik, thil tak tak, leh ṭha tak takte hmanga thlak danglam chu i zir a ni.
I thlirna a tha a nih chuan i tih duh thilte tih a awlsam zawk zia ngaihtuah rawh. Positive cycle ang mai a ni. I rilru a hlim chuan i rilru a nuamin i inhria a. Tichuan thil tam zawk i ti thei ang. Chu chuan a ti hlim zawk che a ni.
Engtin nge he enkawlna hian hna a thawh?
Therapist i hmuh hunah, session hmasa berah nang leh i therapist chuan in tihchangtlun tur chu in sawiho ang. Chungte chu i nitin nun nena inzawm thil a ni tlangpui ang. Entîr nân, i hnathawh tûr ruahman dân te, i hun hman dân te , hna thawh zawh dân te, a nih loh leh i lungkhamna thunun dân zir i duh mai thei.
Tichuan, nang leh i therapist chuan in thil tum tihhlawhtlin nan action plan chiang tak siam turin in thawk ho ang. Mahse hei hi therapist nena in hun hmannaah chauh a innghat lo. Session inkar ah in lama tih tur "homework" assignment te te pawh pek i ni bawk ang. Ngaihtuah buai suh, hengte hi sikul atanga homework assignment chauh a ni lo! Nun tak takah i thil zir chu practice theihna hun remchang mai an ni.
Entirna dang han en leh ila. I tlai fo thin mi i ni tih han ngaihtuah teh.
1. Thil tih hmasak ber: I therapist chuan thil tangkai tak tak ti turin a hrilh thei che a, chu chu engtik lai pawha darkar vuah tur te, i in pindan tinah darkar dah tur te, leh i phone- a alarm dah tur te hi a ni Chûngte chuan hun hriat chian lehzual tûrin a ṭanpui ang che.
2. Step 2 (CBT Core): Chutih rual chuan i ngaihtuahnate chu i tlai lutuknaah a thawhhlawk em tih i enfiah ang. I rilruah ngaihtuahna pakhat i nei mai thei: "Ka tlai fo thin, tumahin a hun taka ka awm hi min beisei lo." Mahse, chu chu a dik lo a ni lawm ni? Chutiang ngaihtuahna dik lo, mahni inhnehtawkna, thlak danglam i zir thin chu a ni.
Mithiamte chuan ADHD vei te hian "mei timit" ang maiin an che fo niin an sawi. Chu chu harsatna emaw, buaina emaw a lo chhuah hnua chinfel tumin an bei tihna a ni. CBT thil tum ber chu i ngaihtuahna leh thiltih thlak danglam a, chu "mei" chu a tir atanga intan lo tura tihtawp hi a ni.
Tin , hriat reng tur pawimawh ber chu CBT hi khawvela lungkhamna leh lungngaihna enkawlna tha ber pawl a ni tih hi a ni . Adult ADHD vei tam tak chuan lungkhamna leh lungngaihna an nei ve ve tlangpui.
Engtin nge therapist tha tak i hmuh theih ang?
Therapist tam takin CBT an pe thin a, mahse an vai hian ADHD enkawlna lama mithiam an ni vek lo a, chuvangin i tana tha tur zawn a pawimawh hle.
Thil i tih theihte
- A tha ber leh tih hmasak ber chu doctor zawh hi a ni. I doctor hnenah ADHD tan CBT recommend thei therapist chungchang zawt rawh.
- Hemi chungchang hi Sri Lanka rama damdawi in lian emaw university lian tak tak psychology department atang pawhin i zawt thei bawk.
- Hemi chungchang hi i thian emaw, chhungte emaw i rintlak hnenah zawt rawh. Hemi chungchangah hian tawnhriat an nei ve mai thei.
Therapist i hmuh tawh chuan zawhna zawh pawh hlau suh. ADHD chungchangah hian experience an neih ngei ngei tur a ni. Therapist pawh i tan a fit tha em tih hriat a pawimawh bawk. In inkara inzawmna leh inrintawkna tha tak in siam loh chuan enkawlna rah chhuah chu a tlem thei hle.
Hei hian eng chen nge a daih ang?
Mi tam zawk chuan session 12 atanga 15 vel hnuah hmasawnna nasa tak an hmu a, chu chu thla 3 atanga thla 4 vel a ni. Mahse, enkawlnaah rei zawk i awm a ngai mai thei. Enkawlna i neih rei poh leh i thil tih dan tha thar i zir te chu i nunah a innghat thuk zawk ang.
CBT nge damdawi? Eng nge tha zawk?
Mi tam tak chuan damdawi leh CBT an hman dun hian result tha ber an hmu thin . Damdawi hian thluak chemistry balance a puih laiin CBT hian i ngaihtuahna leh nungchang a thlak danglam thei thung.
Mahse damdawi ei i duh lo a ni mai thei, a nih loh leh damdawi ei avanga side effects tuar harsa i nei a ni mai thei. Chutiang a nih chuan CBT therapy chauh hi i tan a hlawk hle thei a ni.
Hemi chungchanga thutlukna tha ber leh dik ber chu i enkawltu doctor nen inbiakna neih hi a ni. I dinhmun te, i mamawh te, leh i tana ṭha ber enkawlna ruahmanna siam tûrin a ṭanpui ang che.
Take-Home Thuchah a ni
- CBT hi talking therapy a ni a, puitling ADHD tan a pui hle. I ngaihtuahna leh nungchang ṭha lote tihdanglam a huam a ni.
- He enkawlna hi damdawi ei nen emaw, ei loh pawhin tih theih a ni a, mahse a pahnih inzawmkhawm hian a tha ber fo thin.
- CBT hian nitin nunah harsatnate hneh theihna tur thiamna tangkai tak tak a zirtir che a, chu chu hun vawn dik, hnathawh tur ruahmanna siam, leh hna thawh zawh te hi a ni.
- ADHD lama tawnhriat nei, inbiakpawhna tha tak nei thei, i tana fit tha tak therapist thlan a pawimawh hle.
- I doctor nen eng enkawl dan nge i tan a tha ber tih sawipui fo ang che.
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