Doctor-in cancer i vei thu a hrilh che khan khawvel pum pui chu i chungah rawn tla thla ang maiin i hria em? Hmalam hun, sum leh pai lama lungkhamna, leh enkawlna i ngaihtuah hian i rilru a buai leh lungngai hi thil pangngai tak a ni. Zanah i muhil thei lo mai thei. I taksa a na a, i lu a na a, nilengin i chau hle bawk. Heng zawng zawng nen hian nangmah chauhvin i inhria mai thei. Mahse, nangmah chauh i ni lo. I tuar chhuah theih dan tur kawng tam tak a awm a. I sawi dawn nia.
Cancer natna avanga stress lo awm thin hi engtin nge kan tihziaawm theih ang?
Cancer natna nena nun hi a buaithlak thei hle. Chutianga a kal zêl chuan lungngaihna te, thinrimna te, beiseina nei lo te, a châng chuan lungngaihna te pawh a thlen thei a ni. Hei hian damlo chauh ni lovin, i chhungte pawh a nghawng a, i hriselna a inthlak danglam zel a ni.
I tih theih pawimawh ber chu, "Hei hi keimah chauhin ka tuar thei lo" tih i hriat hmasak berah tanpuina dil hi a ni. A hmaa hma i lak chuan he natna nena lo awm zawng zawng hi hrethiam thei tur leh hmachhawn turin chakna a pe ang che.
Stress enkawl dan zir hian taksa, rilru leh thlarau lama positive taka awm turin a pui ang che.
Stress tihziaawmna tur kawng awlsam thenkhat
He pressure tihziaawmna tura i beih theih thil awlsam tak tak thenkhat han thlir ila. Heng zinga pakhat tal i tih hmain i doctor nen i ngaihtuahna i sawi hmasak phawt a pawimawh.
| Thurawn | A awlsam zawngin... |
|---|---|
| Ngaihtuahna \ha nei reng ang che. | Engkimah a thatna hmuh tum ang che. Harsa viau pawh nise, engkim ah hian thatna tlem a awm tih ngaihtuah la. |
| I thunun theih loh thilte chu pawm rawh. | Nunnaah engkim kan thunun thei lo. Chu thutak chu kan hriatthiam hunah chuan zalenna nasa tak kan nei ang. |
| Thinrim lovin i rilru put hmang sawi chhuak rawh. | I ngaihdan te, i ngaihdan te, i rin dan te chu mi dangte hnenah muangchangin hrilh la, thinrim leh inhnialna nei lovin. |
| Exercise tihlum thei tak tak ti rawh. | Hahdam theih dan tur zir rawh. Chumi chungchang chu a hnuaiah hian kan sawi dawn a ni. |
| Exercise neih fo thin ang che. | Taksa lama i fit chuan i taksa tan stress do a awlsam zawk. |
| Balanced diet tha tak ei rawh. | Chaw tha tak tak hian taksa tan chakna a pe a. |
| Chawlh tha la, muhil tha rawh. | I taksa hian thil lungkhamthlak tak tak atanga a dam leh theih nan hun a mamawh a ni. |
| Zu leh ruihhlo lakah inthiarfihlim rawh. | Hengte hi stress tihziaawmna atana hun eng emaw chen atana solution chauh a ni. Hun rei takah chuan chhiatna an thlen ang. |
Relaxation Exercise neih te hi a ni
I rilru zalenna tur exercise engemaw zat i tih theih a awm. Thâwk lakna exercise te, i taksa ruh leh rilru tih hahdamna te, music ngaihthlak te hi chutiang zinga ṭhenkhat chu a ni. Chûng thilte i tih hmain, thil tibuaitu awm lo hmun reh tak thlang rawh . Chair-ah emaw, sofa-ah emaw hahdam takin thu rawh. Tin, i lungkhamna leh harsatna te chu hun engemaw chen dah bo la, rilru tha tak siam rawh.
Minute hnih chhung chawlh hahdam a ni
Hei hi a awlsam hle mai. I ngaihtuahna chu nangmah leh i thawk danah dah la. Thâwk la la, zawi zawiin thawk chhuak rawh. I taksa pum pui chu rilru lamah scan rawh. Hmun tight emaw constricted emaw i hriat apiang chu chhinchhiah rawh. Tension tam thei ang ber chhuah tir la, relax rawh. I lu chu circular motion-in vawi khat emaw vawi hnih emaw rotate rawh. (Eng chetna pawhin natna a thlen chuan titawp nghal rawh. ) I kekawrte chu vawi tam tak hnung leh hnung lamah roll rawh. I taksa ruh zawng zawng chu a hahdam vek theih nan phalsak rawh. Second tlemte hmang la, thil hlimawm leh nuam tak chu ngaihtuah rawh. Thâwk la la, zawi zawiin thawk chhuak rawh.
Rilru tih hahdamna Exercise
I mit kha chhing rawh. I hnar hmangin normal takin thawk la. Thâwk chhuah apiangin rilru lamah "pakhat" ti rawh. A nih loh leh "thlamuanna" tih ang chi thumal tawi emaw, "I feel calm" tih ang chi thumal tawi emaw sawi rawh. Hetiang hian minute 10 vel ti rawh. I rilru a vakvai chuan zawi zawiin i thawk dan leh thu thlan chu i ngaihtuahna chu hruai kir leh rawh. I thawk chu a regular leh steady turin phalsak rawh.
Thâwk thuk tak Relaxation
I pum hnuai lam chiah hmun pakhat han mitthla teh. Chu hmunah chuan thawk la, i pum chu boruakin khat rawh. Balloon i inflating ang maiin i pum atanga a lo chhuah thlengin boruak chu luah khat la, chutah chuan empty rawh. Thâwk rei tak, zawi zawia i chhuah apiangin i rilru a hahdam zâwk tûr a ni.
Ṭanpuina dil theihna hmun leh mite
Cancer vei leh an chhungte tanpui thei tur resources leh service tam tak a awm a. Sri Lanka-a damdawi in lian tak takte chuan he thil atan hian facility an nei a ni.
| Ṭanpuina chi hrang hrang | Eng nge I Hmuh |
|---|---|
| Mimal Counselling neih a ni | A châng chuan, pawl khata awm ai chuan mi pakhatin harsatna chinfel a awlsam zawk. Hei hian i dinhmun chungchanga i rilru put hmang leh i nun leh inlaichinna a nghawng dan zalen taka sawi theihna hun remchang a pe che a ni. |
| Support Group hrang hrangte | Hei hi thil tawn hlu tak a ni. Harsatna i tawh ang chiah chu hmachhawn dan tharte chu a hmachhawn mek mi dangte hnen aṭangin i zir thei a ni. I thil hmuhchhuah dante chu midangte hnenah i sawi thei bawk. Heng harsatnate hi nangmah chauhin i hmachhawn lo tih i hriat hian chakna nasa tak a pe che a ni. |
Pawimawh tak: Support group-a midangte’n thu emaw, thil tawn emaw an sawite chu i tan a inzawm lo mai thei. Damlo dang thurawn chu i doctor thurawn aia chungnung zawkah dah ngai suh.
Nakin hun tur hi tlem han ngaihtuah ila, kan ti ang em?
Mahni thihna ngaihtuah hi tumahin an duh lo. Mahse, cancer ang natna khirh tak nei te chauh ni lovin, kan ngaihtuah vek tur a ni. Legal document awm thei thenkhat hriat a tha.
- Living Will: He document hian nunna chhanhim thei damdawi lam enkawlna pawm emaw pawm loh emaw theihna i neih chu a nemnghet thei a ni. He document hian rilru lama thutlukna siam thei lo i nih chuan i duhzawng chiang takin a tarlang thei a ni.
- Durable Power of Attorney for Healthcare: He document hian i damdawi lam enkawlna chungchanga thutlukna i siam theih loh chuan thu sawi tur leh thutlukna siamtu tur mi ruat theihna a siam a ni.
Heng document chungchanga dan hi ram hrang hrangah a inang lo va, chuvangin i ngaihtuah a nih chuan dan lama thurawn lak a pawimawh hle. Chu bâkah, thutiam hnuhnung ber bulpui leh thutiam ziaka thutiam neih chuan i duhzâwng tihlawhtling tûrin a hnutchhiahte chu a ṭanpui ang.
Take-Home Thuchah a ni
- Cancer vei nia hriat a nih chuan stress, hlauhna leh lungngaihna i neih hi thil pangngai a ni. Zak suh.
- I rilru a thil awm zawng zawng chu i doctor nen zalen takin sawi rawh.
- I rilru tih hahdam nan nitin kan sawi thin thawkna exercise awlsam tak tak ang chi te hi practice thin ang che.
- Nangmah chauh i ni lo. I chhungte, i thiante leh i tanpuitu pawlte hnen atangin tanpuina la rawh.
- Midang thusawi i ngaithla a nih pawhin a tawpah chuan i doctor-in damdawi lam thurawn a pek ang kha zawm fo ang che.
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