Depression chauh i tawk em? Hetah hian tanpuina a awm!

Engmah tih theih loh khawpa stress, lungngaihna leh mahni chauha awm i ni em? Depression i nei ve mai thei. Chumi hneh chu ni khat emaw ni hnih emaw chhunga tih theih a ni lo. A châng chuan doctor i hmuh a, damdawi i ei ṭan pawhin, a nghawng chu a hriat theih nân kar tam tak, thla tam tak pawh a ngai thei. Chutih lai chuan i rilru natna chu a hniam zawka a pil loh nan leh zawi zawiin i rilru a hahdam tan theih nan thil tam tak i tih theih a awm. Chu chu vawiina kan sawi tum chu a ni.

Baby step atang hian tan ila ang u.

When you’re feeling down , khum atanga tho emaw, inbiakna emaw i nei lo mai thei. Chu chu thil pangngai a ni. Mahse, bânsan mai mai a, kil khata inthup mai ai chuan thil tenawm tak, i hreh pawhin tih hi a ṭha zawk hle.

A hmasain, "Eng nge ka tih duh?" not "Engzat nge ka tih theih ang?" Mahse tum lian tak tak siam suh. I tihhlawhtlin loh chuan i beidawng lehzual ang. Chuvangin, i tih theih nia i ngaih 80% vel chu tum rawh .

I room chu ni tam tak chhung a buai tawh a, i tifai thei lo ang tih han ngaihtuah teh.

• Ni khatna: Leiah thawmhnaw chu la la, hmun khatah dah mai rawh.
• Ni hnihna: Chu thawmhnaw chu laundry basket-ah dah rawh.
• Ni Pathumna: Dawhkan chunga lehkhabu awmte chu la mai rawh.
• Ni li: Bill pakhat chauh pe rawh.

Ṭhiante nen inzawm leh ila, kan duhzawng thil kan ti tan ang u.

Depression neiin mahni inthiarfihlim leh mahni chauha inhriat hi thil pangngai tak a ni. Mahse, hneh turin hma te te i la ang u. Party lian takah vawi khatah kal vek a ngai lo. Tlem atanga tan rawh.

• I thian tha ber hnenah call pe rawh .
• I rintlak tak nen coffee in turin inhmu rawh.
• Ni khatah vawi khat tal i rilrua thil awm, i thusawi ngaithlatu tur leh sawisel lo tur che mi nena inbiakna neih hi a hlu hle.

Tin, tun hmaa i tih nuam i tih thin leh hlimna thlentu che thilte kha ngaihtuah bawk ang che. Drawing te, huan enkawl tlem te, music ngaihthlak te pawh a ni mai thei. Tunah chuan chutiang thil chu tih duhna i nei lo mai thei. Mahse, chu chu a pawi lo.

"Hetiang tih hian hlim ka duh" tih hi ngaihtuah suh. "Hei hi ka thil tih tha tak a ni," tiin ngaihtuah tan rawh. Tun hmaa huan siam i ngaina em em lai kha han ngaihtuah teh.

• Vawiin hian huanah chhuk la , hnim pakhat emaw pahnih emaw chu la chhuak rawh .
• Naktuk hian thlai pakhatah tui tlem dah la .
• Chutianga i tih ṭan chuan, chu thilte chu i hriat loh pawhin i hip leh ṭan ang.

Exercise hi rilru tan a tha.

Ni tha takah pawh exercise lak hi ngaihtuah a har khawp mai, a dik em? Chuvangin i lungngaih lai hian ngaihtuah a harsa zawk . Mahse, i duh lohna chu dah bo la, i taksa chu tlem tal tihchet tum ang che.

Exercise hi depression damdawi tha ber pakhat a ni. Research atanga a lan dan chuan aerobic exercise, a bik takin i thawk chakna tisang deuh exercise hian i mood tihchangtlunna atan thilmak a ti thei a ni.

Hriselna lama rawtna ang chuan ni khatah minute 30, kar khatah ni 5 chhung chak taka kal ang chi thil awlsam tak pawh hian lungngaihna lanchhuahna chu 50% velin a tihziaawm thei tih hmuhchhuah a ni.

Mahse hetah hian a pawimawh ber chu zawi zawiin bul tan hi a ni . Minute 20 chhung kea kal theih i tih chuan minute 15 chhung atanga tan tur a ni. I tih zawh hnua i rilru a hahdam loh chuan a pawi lo. Zan khat thil thuah a thleng dawn lo. A pawimawh ber chu kal zel hi a ni.

Ngaihtuahna tha lo hi i challenge ang u.

When you’re feeling down , nangmah leh i nun chungchangah ngaihtuahna tha lo tak tak i nei ngei ang. "Ka tangkai lo," "Ka hlawhchham," "Ka dam leh tawh ngai lovang" tih ang chi thilte. Hetih lai hian "positive thinking" ngaihtuah turin kan in nawr luih tur a ni lo. Thil chiang tak leh thil tak tak ngaihtuah kan tum tur a ni .

Chu ngaihtuahna tha lo i rilrua lo langte chu a tak tak em tih inzawt rawh.

• "Engtin nge ka rilru put hmang hi a dik em tih chiang taka ka hriat theih ang?"
• "Hetiang hi a ni reng em? A danglam hun a awm lo em ni?"
• "He thawnthuah hian aspect pakhat ka hloh, ka hmuh loh a awm em?"
• "Ka thian tha ber zinga mi pakhatin hetiang hian hre ta se engtin nge ka hrilh ang?"

Hetiang zawhna i inzawh hian i rilruin i chunga trick a khelh dan chu i hrethiam ang. Hlawhchham tak i ni lo, he dinhmun atang hian i chhuak thei ngei ang.

Heng thilte hi hlat takin awm rawh.

Depression hneh tum hian i tanpuitu thilte i hriat chian a ngai a, chubakah i hnuaihnung zawkte i hriat chian a ngai bawk. Heng thilte hi a theih ang angin inthiarfihlim rawh.