Thumal hman tlanglawn tak mai chu a chang chuan i theihnghilh nghal mai thin em? A nih loh leh, hna pawimawh tak i thawh laiin i ngaihtuahna i hloh nghâl a, i thil tih lai chu i theihnghilh mai em? Chûng thilte thlen chhan chu i nun buai lutuka rilru hahna nasa lutuk, chu chu kan hriat vek ang rilru hahna a ni thei tih i ngaihtuah ngai em? Vawiin hian he thupui pawimawh tak hi kan sawi dawn a ni.
Stress leh cognitive ability hi eng nge inzawmna?
A hmasain, he cognitive ability an tih hi eng nge a nih kan en ang. A awlsam zawngin, hei hi kan thluak in ngaihtuahna, ngaihtuahna, harsatna sutkian, ruahmanna, thil thar zir, leh ngaihvenna a ni. Kan thluaka main operating system ang mai a ni.
Tun hnaia zirchianna lian tak pakhat chuan thil hlauhawm tak a hmuchhuak a. Chu chu, hun rei tak chhung stress sang tak neia khawsa te hian 37% in cognitive decline an neih theihna chance a sang zawk tihna a ni . Hei hi thil tih dan hrisel lo dang, meizuk ang chite ngaihtuah a nih hnuah hmuhchhuah a ni. Hei hian he effect hi stress vang direct a ni tihna a ni.
Ngaihtuah teh, i stress hian lu natna a pe thei che chauh ni lovin, zawi zawiin i ngaihtuahna leh hriatrengna a tihtlem thei bawk.
Stress hian stroke ang chi taksa natna a thlen thei tih kan hre tlangpui. Mahse he zirchianna thar hian thil thuk zawk a rawn chhuah a ni. Stress hian kan thluak hnathawh dan a tichhe nghal tih a tilang.
Hei hi hriatrengna hloh mai a ni lo - vicious cycle hlauhawm tak a ni!
Mithiamte chuan he dinhmun hi "vicious cycle" tiin an sawi. Chu chu thil thleng inzawmkhawm leh dinhmun tichhe zual zel tihna a ni. Hetiang hian han ngaihtuah teh.
1. Stress i tawk mek : hnathawhna hmuna harsatna, chhungkaw harsatna, sum leh pai lama harsatna... eng pawh a ni thei.
2. Thluak a\angin hormone a chhuak \hin: He pressure hi chhanletna atan thluak hian stress hormone a tichhuak \hin.
3. Thluak "manager" a chhiat: Heng hormone te hi kan thluak hmalam, prefrontal cortex -ah direct-in an kal a, an nghawng a ni. Hei hi kan thluak "chief executive officer" ang a ni. Planning, thutlukna siam, emotion control, leh focusing hna pawimawh zawng zawng chu hetah hian tih vek a ni. Stress a lo thlen chuan he part hian hna a thawk tha tawh lo.
4. A rah chhuah nghal: I ngaihtuahna i seng lo nghal a, thil tenau ber pawh i theihnghilh a, .Ngaihtuahna a darh zau hle.
5. Hun rei tak chhunga chhiatna: Hei hi a thleng chhunzawm zel a, chu chu chronic stress , he thluak hmalam hmuna gray matter awmte hi a bo tan a, chu chu thluak cell te chu an thi tan tihna a ni.
6. Vicious cycle hlauhawm ber: Thil lungchhiatthlak tak chu, he thluak a chhiat thin hi, "Tun dinhmunah hian ka stress tawh a, tanpuina ka mamawh a, ka insum a ngai a ni," tih hi a ni.
A awlsam zawngin, i car brake system tihchhiat a, a ruala brake warning light a eng tir ang mai a ni. Harsatna a awm a, mahse buaina hriatthiamna leh chinfelna zawng tura puitu system ngei chu tihtawp a ni ta. Hei vang hian stress a san chuan thunun a harsa zual sauh thin .
| Pressure-in nghawng a neih dan | Engtin nge i awm? |
|---|---|
| A nghawng nghal vek | Ka rilru chu hmun khatah ka dah thei lo. Thil tenawm tak avangin ka thinrim thin. Thu ka theihnghilh thin. Thutlukna siam kawngah harsatna ka nei thin. |
| Hun rei tak chhunga nghawng a neih | Thluak hmun pawimawh tak tak (gray matter) te chu a tlahniam thin. Memory hi a tichhe vek thei a ni. Dementia ang chi natna vei theihna a sang hle. |
| Vicious Cycle a ni | Stress thunun theihna chu a bo zauh zauh a, harsatna an nei tih hriat a harsa ta hle. |
Hei hi ven theih loh thil a ni em? A ni lo tak zet!
He thu i chhiar zawh hian hlauhna i nei mai thei. Mahse hetah hian chanchin tha ber chu a awm.Stress hi modifiable factor a ni a, chu chu kan thlak danglam thei emaw, kan thunun thei tihna a ni. Chumi awmzia chu thil awmdan chu kan tidanglam thei emaw, a zual zel loh nan emaw kan veng thei tihna a ni.
Engtin nge kan tih ang?
1. Hriatthiamna: A hmasa ber chu nangmah leh nangmah, "I'm stressed" tih hi i pawm a ni. Chauhna, mut theih lohna, thinrim fo, leh engkim theihnghilh ang chi symptoms te hi ngaihven rawh.
2. Thusawi: I harsatnate chu a chhungah bottle-ah dah suh. Chumi chungchâng chu i ṭhian rintlak emaw, chhûngte emaw hnênah sawipui rawh. I rilru a phurrit tihziaawmna tha tak a ni.
3. Chawlh hahdam leh mut: Ni khata darkar 7-8 vel mut that a pawimawh. Tin, hnathawh inkar ah chawlh rei vak lo la. I duhzawng thil ti rawh - hla ngaihthlak la, lehkhabu chhiar la, huanah leng kual rawh.
4. Exercise: Nitin minute 30 tal exercise la la, chu chuan i thawk a ti na hle. Kea kal te, tlan te, tui chawi te pawh a ni thei. Exercise hian stress hormone a tihziaawm a, endorphin a siam chhuak a, chu chu hormone hlimawm tak a ni.
5. Meditation leh breathing exercise: Ni khatah minute 10-15 chhung deep breathing practice hian a ti thlamuang thei hle.
A pawimawh ber chu, he stress hi nangmah chauha enkawl harsa i tih chuan, doctor hnenah he thil chungchang hi sawi zak leh zak ngai suh. Rilru hriselna hi taksa hriselna ang bawkin a pawimawh a, kan ngaih pawimawh tur thil a ni. Ṭanpuina dil hi chak lohna a ni lo, chakna a ni.
I thluak hi i thil neih hlu ber a ni. Stress avanga tihchhiat a nih loh nan i venhim chu nangmah ah a innghat.
Take-Home Thuchah a ni
- Stress hi i rilru a awm mai mai a ni lo. Taksa lamah i thluak a tichhe thei a ni.
- Stress lutuk hian i hriatrengna, ngaihtuahna, zirlai, leh ngaihvenna chu a tichhe nghal vek a ni.
- Hei hi "vicious cycle" a ni. Chu chu, stress hian thluak chhunga stress control-na puitu hmun tak tak chu a tichhe tihna a ni.
- Thu lawmawm tak chu stress hi kan thlak danglam theih thil a ni. Exercise hmang te, mut that te, chawlh hahdamna te, leh midang nena inbiakna hmanga enkawl theih a ni.
- Mahni chauha tuar harsa i tih chuan, damdawi lam thurawn la hreh ngai suh. I hriselna atana thutlukna tha ber a ni.
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