Heng depression nena lo kal thang hlauhawm 6 te hi kan tlanchhuak thei ang em?

Ni engemaw zat chu i rit hle a, engmah tih duhna i nei lo, a dik em? Tûn hmaa i hlim ṭhin thilte pawh i bo a, mahni chauha awm leh mahni chauha i inhriat hun i nei em? Hei hi lungngaihna mai a ni lo. Hei hi rilru lam natna depression an tih chhinchhiahna a ni mai thei . Depression hi kan chhunga hlimna leh ngaihvenna suck chhuaktu thil ang a ni. Hetiang dinhmun nena lo awm thin tih dan thenkhat chu, a dik tak chuan, trap ang mai a ni. Hriat loha heng thangtea kan tluk hian kan lungngai lehzual thin. Vawiin hian heng thang hlauhawm tak takte hi eng nge an nih a, chuta tlanchhiatsan a, nun hmachhawn leh dan tur kan sawiho ang u.

Trap #1: Khawtlang nun atanga inhnukdawk

Kan lungngaih lai hian kan hriat ber chu midang laka inhlat, in lama awm leh mahni chauha awm kan duh hi a ni. Thian biak duhna te, chhungte bula awm duhna te, zin rei lo te kal duhna te kan hloh a.

Ngaihtuah teh, i ṭhiante nen movie en emaw, i pasal/nupui nena date-a kal emaw kha i ngaina ṭhin. Mahse tunah chuan engkim hi a buaithlak ang maiin a lang. Hei hi kan thluak hian stress kan dawn dan a ni. Kan damloh lai ang bawkin kan thluak hian kan taksaah chawlh hahdam a ngai tih signal a thawn a, kan lungngaih lai hian kan thluak hian thu dik lo min pe a, chu chuan "mahni chauhin awm la, mi zawng zawng lakah hlat rawh" tiin min hrilh a ni.

Engtin nge i hneh theih ang: Thil lian tak tak chu vawi khatah kal suh. Tlem atanga tan rawh. Mi i biak leh duh, i hnaih berte list siam rawh. Anmahni chu call hmasa phawt ang che. A nih loh leh rei vak lo lo kal turin hrilh rawh. Zawi zawiin i tih dan pangngai angin midangte nena inpawh zawk tum ang che. Hei hi a harsa a, mahse thawhrimna chuan hahdamna nasa tak a thlen ang che.

Trap #2: Rumination tih hi a ni

Hei hi mi tam takin an lungngaih laia an tlukna thang a ni bawk. A awlsam zawngin, rumination chu thil tihsual, hlawhchhamna, a nih loh leh thil tawn hliam tuar chungchânga ngaihtuah nawn fo, hrehawm tak a ni.

"Aw, chu mi chunga ka thil tih kha a dik lo. Tunah chuan min thinrim tawh ngei ang. Mi tha lo tak ka ni tawh," hetiang ngaihtuahna hi i lu chhungah a rawn tlan lut zel a. Hetianga ngaihtuahna tha lo i ngaihtuah reng hian a snowball a, i mood chu a ti tlahniam lehzual a ni. Chu mai pawh ni lovin, a châng chuan thil pawimawh lo anga lang pawh chu a ṭha lo zawngin i hmu ṭan ṭhin. Entirnan, dawr pakhata i hmaa cashier chuan a nuihzat che a, a nuih let lo che a nih chuan, "Min duh lo," i ti mai thei.

Engtin nge tlanchhuah theih ang?:Chu ngaihtuahna tha lo i rilrua lo lang chu lehkhaah ziak rawh. I ziah chhuah hian, chu ngaihtuahna chu a dik leh dik loh leh a finfiahna a awm leh awm loh chu ngun takin i ngaihtuah thei a ni. Thil tha dang chu lungkhamna i neih hunah thil dang tih hi a ni. Rei vak lovah kal la, inchhung hna engemaw thawk la, a nih loh leh i duhzawng thil ti rawh. Tichuan chu ngaihtuahna thiltihtheihna chu a tlahniam ang.

Trap #3: Zu ang chi thil hmanga chhanchhuahna zawng

Natna leh lungkhamna i tuar theih loh chuan mi thenkhat chuan zu leh ruihhlo lam an hawi thin. Chutih hunah chuan, hahdamna tlem i nei thei a, i natna chu i theihnghilh mai thei a, mahse rei lo tê chauh a ni . Zu in nghawng a reh chuan i lungngaihna leh lungngaihna chu i hre zual tan a ni.

I lungngaih laiin zu in dan pattern i neih chuan fimkhur rawh. Chutiang tih dan i neih chuan i dinhmun a tichhe zual mai ang. Tin, doctor hnen atanga lungngaihna damdawi i ei a nih chuan zu hian chu damdawi hman tangkai dan a tibuai thei bawk.

Zu in bânsan dân: I zu in dâna inthlâk danglamna i hmuh chuan, chu chu i doctor hnênah sawipui ngei ang che. Zahpui tur a ni lo. Anni chuan chu tih dân chu i bânsan thei che a ni.

Trap #4: Exercise tihtawp

Exercise hi kan taksa leh rilru tan a hlawkpui hle. Exercise kan tih hian kan thluaka kan rilru put hmang thununtu chemical, serotonin leh dopamine te chu a thawk chhuak thin. Hei hian hlimna leh hahdamna min siam a.

Mahse depression i neih chuan a kalh zawngin a thleng thin. Tun hmaa gym-a kal, tlan, yoga ti thin chuan khum atanga tho pawh a duh tawh lo. Exercise hi an tan a tha tih hria mah se, chutiang ti thei tur chuan rilru chakna an hloh thin. Paradox a ni.

Dam khawchhuah dan: Nangmah chauhin hetiang thil hi tih harsa i tih chuan i rintlak tak hnen atangin tanpuina la rawh. I ṭhian emaw, chhungte emaw, i doctor emaw pawh a ni thei. Mi fuih thei che leh, "Vawiinah hian i kal ang u?" hi tun dinhmunah chuan hlu tak a ni.

Trap #5: Sweets duhna

Lungngaihna kan neih hian ice cream, chocolate, leh cake ang chi chaw thlum, carbohydrate tamna kan duh thin a ni lawm ni? Sugar hian kan mood-ah "high" tlem min pe a, a nih loh leh hun eng emaw chen atan hlimna min pe bawk.

Mahse he hlimna hi hun rei lote chhung a daih a ni. Darkar hnih vel hnuah chuan i thisen sugar level (blood glucose) chu a tlahniam nghal a. Chutih rual chuan i mood pawh a tlahniam leh bawk. Hei hi "post-sugar crash" kan ti a ni.

Engtin nge tlanchhuah theih ang?:He hun rei lote chhunga nuam tihna hian bum suh. Hetiang hun lai hian ei tur tha tak tak kan ngaihtuah a ngai ber a ni. Processed foods leh sugary drinks te chu a theih ang angin tihtlem la, chu ai chuan thei, thlai, legumes leh whole grains te chu i eitur ah te dah la.

Trap #6: Phone-a innghat reng (Doomscrolling) .

Lungngaihna an tawh lai hian mi thenkhatin an natna tihziaawmna tura an tih thin pakhat chu an phone-a social media an check fo thin hi a ni a, khawvela thil tha lo thlengte chhiar fo thin hi a ni. Hei hi Doomscrolling kan tih chu a ni.

Heta thil thleng tak tak chu thu hriat i zawn vang ni lovin, i rilru put hmang tlanbo a, hre lo anga inlan tumna a ni. Chanchin tha lo i hmuh leh i chhiar reng hian i rilrua thil tha lo thlirna chu a nghet zual sauh thin.

Tlanchhuah dan: Social media-a hun i hman zat kha tihtlem rawh. I phone hi midang nena inzawmna siam nan emaw, nangmah atanga tlanchhuah nan emaw i hmang tak tak em tih hi inzawt rawh. I phone dah la, vak kual la, lehkhabu chhiar la, thil dang ti rawh.

Mi zawng zawng hian nunah hun harsa tak tak kan nei vek a. Chumi avang chuan nangmah leh nangmah mawhpuh suh. Heng thang pakhatah hian i tlu lut tih i hmuh chuan a pawimawh ber chu chuta chhuak tur chuan hma lak hi a ni.