Zana mut pawh i harsat em? Chu chu lungngaihna hian a nghawng em?

Zan lama mut mut loh pawhin i toss leh turn thin em? Nge i harh a, i muhil leh thei lo em ni? Hei hi a kalh zawngin i nei mai thei. Chu chu engtiang taka mut pawh nise, i mut tawk lo ang maia inhriatna tihna a ni. Heng mut harsatna hnung lamah hian rilru lam natna, depression an tih hi a awm thei a ni. An pahnih inkarah hian inzawmna nghet tak a awm a. Vawiin hian sawi ila.

Chuti a nih chuan, heng mut harsatna leh lungngaihna hi eng nge inzawmna?

A awlsam zawngin sawi ila, mut theih lohna hi lungngaihna chhinchhiahna lian tak a ni. Chutiang bawkin mi \henkhat chu an lungngaih laia an mut tur aia tam an mu thei bawk. Nilengin mutthilh tih hi depression chhinchhiahna dang a ni.

Mahse hei hian mut harsatna nei apiangin depression an nei tihna erawh a ni lo. Khawvelah hian mut theih lohna hi a hluar hle. Amaherawhchu, mut that lohna hian lungngaihna a tizual thei a ni. Tin, hun rei tak chhunga mut harsatna hi mi pakhatin depression a neih leh neih loh chhui chianna atana clue pawimawh tak a ni.

Chuti a nih chuan he depression hi eng nge ni?

Depression hi mood disorder a ni. A chang chuan lungngaihna mai mai a ni lo. Depression nei chuan hun rei tak chhung chu tuar theih loh lungngaihna, beiseina nei lo, hlutna nei lo anga inhriatna , leh ṭanpui theih lohna a nei a ni. Heng rilru natna nena inzawm taksa lama natna lan chhuah dan hian nitin nunah hnathawh that a ti harsa thei hle.

Engvângin nge mut ṭhat hi kan tân a pawimawh êm êm?

Zan mut \ha hi kan taksa leh rilru siam\hat leh siam \hattu a ni. Phone charge ang mai a ni. Kan mut tawk loh chuan kan lungkhamna, thinrimna leh lungkhamna a zual sauh sauh thin.

Ngaihtuah teh, i mut tawk loh chuan nilengin i chau hle. I hah vangin exercise i duh lo. Exercise i tih loh chuan i taksa hriselna a chhiat phah thin. Chutiang chuan, thiltih lohna leh mut harsatna cycle sual takah i tlu lut a ni . Hei hian taksa leh rilru lama harsatna a tipung vek a ni.

Mut theih lohna chu eng nge ni tak tak?

Insomnia chu mut theih lohna, harh fo, mut leh theih lohna a ni. Hetiang dinhmun hi rilru lam natna, depression ang chite nen chuan a awm fo thin. Depression hian lungngaihna te, lungkhamna te, leh hahdam lohna te a thlen a, chu chuan i rilru a muthilh loh nan a veng a ni. Rumination hian i rilru a ti active reng a, i mut theih loh nan a veng bawk.

Heng mut harsatna leh lungngaihna te hi engtin nge kan enkawl ang?

Depression enkawlna chu natna nasat danah a innghat a ni. A tlangpuiin talk therapy (psychotherapy) leh damdawi (antidepressants) te hi a tha ber.

Damdawi ei hian i lungngaihna leh lungkhamna chhinchhiahnate a tihziaawm theih laiin, talk therapy hian i hmachhawn thiamna a tipung thei a, nun chungchanga i ngaihdan ṭha lo chu a thlak danglam thei bawk. I mut theih dan tur zir turin a pui thei bawk.

Enkawlna atana hman tur damdawi chi hrang hrang

Doctor chuan lungngaihna leh mut harsatna tan damdawi chi hrang hrang a pe thei a. Damdawi lam thurawn tel lo chuan heng damdawi te hi hmang ngai suh. A hnuaia tarlan te hi hriat tur tlemte chauh a ni.

I mut thatna tura nangmah ngeiin i tih theih tur (Sleep Hygiene Tips) .

Damdawi lam enkawlna rual hian i nunphung tihdanglamna tenau te hian i mut thatna nasa takin a tichangtlung thei a ni. Hei hi ‘Sleep Hygiene’ kan ti a.

• I mut hmain i rilru kha tifai hmasa phawt ang che. Ngaihtuah la, hahdam thei music ngaithla la, a nih loh leh lehkhabu chhiar rawh. Naktuk i tih tur ngaihtuah buai ai chuan lehkhaah ziak la, dah hran rawh.
• Exercise la, mahse mut hun hnaih lutuk lo. Nitin exercise i tih hian i mut that theih nan a pui thei a ni. Mahse mut hma darkar engemaw zat exercise lak loh tur.
• I mut hmain i phone, tablet, TV en suh. Heng hmanrua atanga êng dum chhuak hian kan thluak mut theihna tura signal petu hormone melatonin siam chhuah a ti tlem a ni.
• I ngaihtuahna chu thunun rawh. Thâwk thûk emaw yoga emaw ang chi thilte hian i rilru a ti thlamuang thei a, awlsam zâwkin i muhil thei bawk.
• Zanlai hnuah coffee, tea, zu leh cigarette in loh tur. Hengte hi mut tibuaitu stimulant an ni.
• Khumah chuan toss leh turn suh. Minute 20 vel hnuah i muhil thei lo a nih chuan khum atangin tho la, room dangah kal la, hahdamna tur thil ti rawh. Lehkhabu chhiar emaw, hla nem tak ngaihthlak emaw ang chi. Mut i neih hunah chauh mut leh rawh.
• I khum chu mut leh sex hmanna atan chauh hmang ang che. TV en emaw, khumah hnathawh emaw kha bansan rawh. I thluak chuan khum hi mutna hmun a ni tih a zir ang.
• I mutna pindan chu a lum, thim leh reh takin dah rawh. A tul chuan blackout curtain hmang thin ang che. Thawm a awm chuan earplug hmang ang che.