A châng chuan zanah i mut tlem chuan a tuk zingah chuan mak tak maiin i hria a ni lawm ni? I chau hle a, i rilru i pe thei lo va, thil tenawm tak takah i thinrim bawk. Hei hi kan tan chuan thil pangngai a ni. Mahse, depression ang chi natna i vei a nih chuan mut hi a pawimawh zawk. Zan mut that hi i lungngaihna enkawl dan tur ruahmannaah a pawimawh hle thei a ni.
He mut leh lungngaihna inzawmna hi eng nge ni?
Hetiang hian han ngaihtuah teh: mut leh lungngaihna hi yarn ball pahnih inzawm khawm ang mai a ni. An inkungkaih em em a, a chang chuan inthen hran a harsa thin.
A awlsam zawngin, hei hi kawng hnih a thawk thei thil a ni.
1. Mut harsatna hian lungngaihna a thlen thei: Zan engemaw zat a zawna i mut that loh chuan lungngaihna i vei theihna a sang hle. A tir lama tenau atanga tan mut harsatna hian i hriat loh pawhin i rilru a tihhniam zauh zauh thei a ni. Mut theih lohna ang chi mut harsatna nasa tak nei te hi depression vei theihna chance a sang zawk hle.
2. Depression hian mut harsatna a thlen thei: A lehlamah chuan depression i neih chuan direct-in i mut a nghawng thei a ni. Hei hian mut harsatna leh zanlai pelh tawha harh fo ang chi thilte pawh a huam thei.
Heng pahnih hi kan thluaka chemical process awmte hian a nghawng a ni. I mut tlem chuan i thluak chemistry a tibuai thin. Thil ngaihtuah chian leh i rilru put hmang thunun a harsa ta hle. Hei hian i hnathawh ngaihven lohna a thlen thei a, rilru natna a tidanglam fo thei bawk.
Chutiang chuan mut tlakchhamna leh lungngaihna te chu inzawmkhawmin, thil tha lo tak, tihtawp harsa tak a siam a ni. Mut tlakchhamna hian depression a tipung a, depression a tipung bawk a, chu chuan mut tlakchhamna nasa zawk a thlen thin.
Engvangin nge mut tam loh lai hian depression enkawl a harsa zawk?
Hei hi thil pawimawh tak a ni. Depression avanga enkawl i ni a, mahse mut harsatna i nei a nih chuan a enkawlna result chu a tlahniam thei a ni.
Depression damdawi leh enkawlna, cognitive behavioral therapy (CBT) te hi mut lama harsatna nei tan chuan a hlawhtling lo mai thei. Enkawlna hian hahdamna engemaw chen pe mah se, i mut harsatna i chinfel loh chuan lungngaihna chu a lo let leh mai thei.
A tha ber chu a ruala natna pahnih hi enkawl hi a ni. Hemi chungchang hi doctor nen inbiakna neih a pawimawh. Condition pahnihah hian a pui thei che a ni. Chu bâkah, i mut ṭhat theih nân mahni chauha i tih theih thil tam tak a awm bawk.
Chuti a nih chuan mut that theih nan eng nge kan tih ang?
Hei hi mut dan tha siam an ti. Heng tih dante hi depression nei leh nei lo tan pawh a pawimawh ve ve a ni. Heng tih dante hi eng nge ni tih han thlir ila.
| Eng nge tih tur | Engvângin nge chu chu a pawimawh? |
|---|---|
| 1. Chhun lamah heng thil tih dante hi siam chhuak rawh | |
| Nitin chhuak rawh: Nitin ni chhuahna hmunah awm rawh. | Ni eng hian kan taksa natural sleep-wake rhythm a vawng reng thei a ni. |
| Nitin exercise lak: Zingah emaw, nitin emaw exercise la. | Exercise hian zanah mut a ti tha thei a, mahse mut hma darkar tlemteah exercise lak loh tur a ni. |
| Chaw ei hun ruala ei: Nitin a hun ruala ei tur. | Mut hma hnaihah ei tur rimtui, rit tak tak ei loh tur. |
| Nitin mut tihtlem: Nitin mut i mut chuan minute 20-30 chhung khap rawh. | Zan lama mut rei hian zan mut a tibuai thei a ni. |
| Caffeine, zu leh zu in loh tur. | Chungte chuan i mutnaah direct negative impact a nei a ni. |
| 2. Mut hahdamna tur room chu buatsaih rawh | |
| Mut tan chauh mutna: Mut leh mipat hmeichhiatna hmannaah chauh mutna pindan khap rawh. | Hnathawh leh i room atanga TV en ang chi thil tih hi bansan rawh. |
| Electronic hmanrua te paih chhuak rawh: Room atang hian TV, phone, leh laptop ang chi thil te paih chhuak rawh. | An êng dum chhuah hian mut theihna atana pawimawh hormone melatonin level a tibuai a ni. |
| Room chu ngawi rengin awm rawh. | Pawn lam thawm hian mut a tibuai thin. |
| Room thim tir rawh: Curtain thuk tak hmang rawh. | Thim hian hormone melatonin siam chhuahnaah a pui a ni. |
| 3. Mut hmain heng thilte hi a felfai takin ti thin ang che | |
| Mut hun pangngai vawng reng rawh: Mut leh harh rualin, chawlhkar tawp lamah pawh. | Hei hian taksa darkar chu mumal taka enkawl turin a pui a ni. |
| I rilru hahdam nan darkar khat hun ruat la: I mut hma darkar khatah i rilru timuang rawh. | Inbual lum la, music thlamuang tak ngaithla la, lehkhabu chhiar rawh. |
| Stress thlentu thil sawi suh. | Mut hmaa harsatna sawi hian i rilru a ti buai zual thei chauh a ni. |
| Relaxation technique hrang hrang practice rawh. | Racing mind chu meditation leh deep breathing exercise ang chi thil hmangin i ti thlamuang thei a ni. |
Take-Home Thuchah a ni
- Mut leh lungngaihna hi thil pahnih inzawm tlat a ni. Pakhat chuan a dang a nghawng a ni.
- Mut that loh hian depression a tizual thei a, enkawlna dawngtu pawh a ti tlem thei bawk.
- Mut dan tha neih hi i rilru hriselna atana investment ropui tak a ni.
- A pawimawh ber chu heng tih dan (consistency) te hi vawn reng hi a ni . A ruala mut leh harh hi a pawimawh hle.
- Heng thilte hi mahni chauha enkawl harsa i tih chuan zak ngai suh. I doctor nen thurawn dil turin inbia ngei ang che.
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