Engkim maiah i bo a, engmah ti thei lo ang maiin, phurrit lian takin a phur che ang maiin i inhria fo thin em? Hei hi i harsatna mai a ni lo. Depression hi tunlai khawtlang nunah hian mi tam takin an hmachhawn thin dinhmun a ni. Damdawi ei hi tih theih awmchhun a ni. Mahse vawiin hian i rilru leh taksa pawh a ruala enkawl thei tur leh he natna atanga i dam thuai theihna tur treatment plan kimchang tak kan sawi dawn a ni. Diet tha, exercise, leh talk therapy te hi hmanraw chak tak tak thenkhat an ni a, chu chu i damdawi ei nen a inzawm chuan i dam thuai thei ang.
Depression hi damdawi lam thil dangin a zui thei fo bawk. Entirnan, lungngaihna hi zunthlum, thinlung natna, stroke, cancer ang chi natna nen kan hmu thei a ni. Chutiang hunah chuan kan taksa pumpui enkawl hi a pawimawh hle.
Ei leh in hian lungngaihna a nghawng dan
Kan ei leh in hian engtiang chiahin nge kan hlimna a nghawng theih tih i ngaihtuah ngai em? Depression vei pakhat chuan hetiang hian a thil tawn chu a sawi chhuak a.
"Ka naupan lai khan depression ka nei tih ka hmuchhuak hmasa ber a. Chumi hnuah chuan vawi tam tak ka chungah a thleng tawh. Chutih lai chuan ei tur hrisel lo tak tak ka ei thin a, a chhan chu hmuh a awlsam em em a ni. Chaw thlum ka ei lai chuan ka mood hi rei lo te chhung chu a tha zawk ang a, mahse darkar tlemte chhungin ka chakna leh ka mood a tlahniam a, ka lungawi lo tak zet ang. Tunah chuan thlai, nut leh whole grains ka ei tam tawh avangin ka rilru a buai hle ang." tha zawk leh chakna tam zawk nei turin ka ei leh in ka thlak danglam loh chuan he lungngaihna hi ka hneh thei lo ang."
Mithiam tam zawk chuan ei leh in inthlau tak — chu chu buh chi, thlai, thei, nut, sangha, leh sa thau lo — ei hi depression nei tan a tha ber tih an pawm a ni. A awlsam zawngin, ei leh in inthlau tak hian nitin i thisen sugar level chu a nghet reng thei a ni. Hei hian i rilru a tihrehawm theih nan kawng thui tak a zawh thei a ni.
Zirchiangtute chuan vitamin leh nutrient thenkhat hian depression tihziaawmna kawngah a pui thei em tih an la zirchiang mek a ni. Tun thleng hian omega-3 fatty acids , folate , leh vitamin B12 te hian thluak hnathawhna kawngah a pui thei nia rin a nih avangin a pui tih hmuhchhuah a ni.
Mahse hre reng ang che: Heng supplement te hi i ei hmain i doctor nen in inbia ngei tur a ni, a châng chuan a hmangtute chuan damdawi lama finfiah enkawlna zawn an tikhawtlai thei a ni.
I ei leh in atanga i paih chhuah tur thil a awm em?
Ni e, a dik tak zet. Depression dona kawngah hian ei leh in thenkhat atanga inthiarfihlim a pawimawh hle.
| Chaw ei loh tur | Engvangin nge chu chu? (Engati nge?) |
|---|---|
| Chaw leh in tur thlum (sweetened drinks, cake, biscuit, processed foods) . | Hengte hian thisen sugar level a ti sang a, a tlahniam nghal thei a, chu chuan i mood leh energy level a tichhe thei a ni. |
| Zu | Zu hian lungngaihna a tizual thei a, chuvangin pumpelh vek a tha. |
| Caffeine ( coffee, tea thenkhat, soft drink thenkhat) . | Caffeine hian mi thenkhat chu a ti buai zual thei a ni. Mi zawng zawngin ti lo mah se, hei hi hriat chian a tha. |
Psychologist pakhat chuan a damlo 20%-25% vel chuan kar hnih chhung zet an ei leh in atanga sugar leh caffeine an paih chhuah hnuah lungngaihna atanga chhanchhuahna nasa tak an nei niin a sawi. Chuvangin, nang pawhin i doctor nen inbia la, heng thilte hi i tan a tha em tih i en thei ang.
Exercise avanga hahdamna mak tak mai chu
Exercise hi thil chak tak dang a ni a, chu chuan i mood leh energy level a tichhe thei a ni.
Psychology professor pakhat chuan, "Exercise hian lungngaihna a tihziaawm mai bakah, mite chu thunun theihna leh thiltihtheihna a pe bawk a ni," a ti. "Exercise hlawkna hi ka mood hmangin ka tawng hmasa ber a. Kar khatah ni thum chawhnu lam khan exercise ka nei tan a. Ka chakna tam zawk leh ka stress tlem zawk dan hi mak ka ti hle.
He thil tawn avang hian a damlo lungngaihna nei te chu exercise la turin a fuih tan ta a ni. A result pawh a hlawhtling hle. A châng chuan a damlote nen office aṭangin an chhuak a, kea kal laiin therapy session an nei ṭhin. Exercise hi miin mahni chauha zir leh hman theih thil a nih avangin, a rah chhuah chu pill hmanga hmuh aiin a hlawk zawkin a rei zawk thei a ni.
Dik tak chuan kum 2007-a zirchianna pakhatah chuan mi ṭhenkhat tan chuan exercise hi damdawi ang bawkin lungngaihna enkawlnaah a hlawk tih hmuhchhuah a ni. Exercise kan tih hian kan thluak hian serotonin ang chi chemical tam zawk a siam chhuak a, chu chuan kan rilru a tha reng thei a ni. Damdawi pawhin chutiang bawk chu an ti ve tho.
Tin, damdawi ei thei lo tan pawh exercise hi duhthlan tur tha tak a ni a, entirnan, kum upa lam thenkhat, naupai leh nau neih hnua nu, naupangte tan pawh a tha hle. Exercise hmang thinte pawh hi an relapse an tlem hle bawk.
Exercise chungchanga thil ropui dang chu side effect a nei lo tih hi a ni . Exercise hi i taksa pum tan a tha a, chuvangin i treatment plan-ah i dah tel pawh a dik lo.
Kan rilrua thil awmte sawiin zalen takin awm ila (Talk Therapy)
Talk therapy, a nih loh leh psychotherapy hi lungngaihna dona atana hmanraw hlu dang a ni. Thian nena inbiak mai mai a ni lo. Chutah chuan professional trained takin i harsatnate hriatthiamna leh i harsatna hmachhawn thei tura i mamawh thiamna i neih theih nan a pui che a ni.
Depression enkawlna kawngah hian talk therapy chi hnih hlawhtling tak tak a awm a, chungte chu:
- Cognitive-Behavioral Therapy (CBT): He therapy hian i ngaihtuahna leh nungchang tha lo tak takte hian i lungngaihna a thlen dan a en a. I ngaihtuahna chu a tha zawka awm turin a thlak danglam thei che a ni.
- Interpersonal Therapy: Hei hian i chhungte, i thiante leh i kawppui nena in inlaichinna a tichangtlung thei a ni. Heng inzawmnate hi a lo \ha chhoh chuan nang pawh i rilru a hahdam tan ang.
Talk therapy hi kar tlemte atanga kum engemaw zat thleng a ni thei. Mi pakhatin emaw, group setting-ah emaw tih theih a ni. Mi tam tak chuan he therapy hi enkawlna dang, damdawi emaw exercise emaw nen an hmang dun thin.
Talk therapy hian depression hun rei tak chhunga i hmachhawn theihna tur thiamna a pe che a ni. Harsatna i neih huna i hman theih tur toolbox ang mai a ni.
Enkawlna nena awm reng a pawimawhzia
Eng treatment plan pawh thlang ila, hnathawhna tur hun remchang pek leh zawm tlat a pawimawh. Enkawlna eng pawh, depression damdawi pawh tiamin, a rah chhuah hmuh theih nan kar engemaw zat emaw a aia rei emaw a ngai thei.Chuvangin beidawng suh.
Hetiang a nih chhung hian doctor nen inbiak reng a pawimawh . I rilru put hmang leh enkawlna a hlawhtlin leh hlawhtlin loh chungchang sawipui fo ang che.
Kar tlemte hnuah pawh i treatment plan a thawk tha lo a nih chuan lungngai suh. Damdawi chi hrang hrang leh enkawlna chi hrang hrang i enchhin theih a ni. Vawi tam tak chu enkawlna pakhat a hlawhtlin loh chuan thil dangin a tihlawhtling ang.
A pawimawh ber chu i tana tha ber tur combination i hmuh hma loh chuan beih chhunzawm zel hi a ni. Tlemte thawhrimna a ngai mai thei a, mahse a tawpah chuan - chu chu lungngaihna hneh a, hlim zawka awm hi a ni - chu a hlu zawk daih.
Take-Home Thuchah a ni
- Depression hi lungngaihna chauh a ni lo va, natna tak tak, enkawl ngai a ni.
- Enkawlna hi pill aiin a tam zawk hle. Ei leh in inthlau tak, exercise leh talk therapy te hi hmanraw chak tak a ni.
- I ei leh in atanga sugar leh caffeine tihtlem ang chi inthlak danglamna tlemte pawh hian i mood-ah danglamna nasa tak a thlen thei a ni.
- Ni khata minute 30 kal ang chi exercise awlsam tak pawh hian i rilruah hahdamna nasa tak a thlen thei a ni.
- Professional (Talk Therapy) nena inbiakna hmang hian hun rei tak chhunga harsatna i tawhte hmachhawn theihna tur chakna leh hmanrua i nei ang.
- I doctor nen inbiak reng reng ang che. Enkawlna atan hun pe la, dawhthei rawh. I duh ber solution chu i hmu ngei ang.
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