He stress hi i hmachhawn theih loh lutuk em? (Allostatic Overload) Hemi chungchang hi han sawi ila

Engkim chu vawi khatah a tlakbuak vek ang maia i hriat ni a awm thin. In lama harsatna, office-a hnathawh, sum leh pai lama harsatna , naupang thil... Heng zawng zawng nen hian i lu a puak ang maia i inhriat lai te, engmah tihfel theih loh khawpa chau i tih hun te pawh i nei lo em ni? Hei hi a takah chuan mi tam tak tan chuan thil tawn tlanglawn tak a ni. Hei hi i sualna a ni lo. Kan taksa leh rilruin a tuar theih tur hi a tawp a awm. Chu ramri chu a pelh chuan buainate chu a intan ta a ni.

‘Allostatic Overload’ hi eng nge ni tak tak?

He dinhmun hi awlsam takin i hrethiam ang u. I taksa chu motor ang maiin han ngaihtuah teh. Car kan hman hian a part te chu hun kal zelah a chhe vek thin. A enkawl that loh emaw, a hun taka service a nih loh chuan eng nge thleng ang? Car chu a chhe nghal a. Kan taksa pawh chutiang bawk chu a ni.

Nunnaah hian pressure chi hrang hrang, chu chu stress hian kan taksa a nghawng a ni. Kan taksa hian heng pressure te hi a insiamrem dan hi ``Allostasis'' an ti a, mahse he pressure hi tuar theih loh a nih chuan kan taksa insiamremna system chu a chhe ta a ni. Chu chu damdawi lama ``Allostatic Overload' ' kan tih chu a ni. A awlsam zawngin, i taksa leh rilruin an tuar theih tur stress level a pelh chuan a ni.

Research atanga a lan dan chuan he `Allostatic Overload` hian thinlung natna, thisen sang , rilru lam harsatna, leh thih hma pawh a thlen thei a ni. Hei hian a nghawng chu taksa lam chauh ni lovin, pawn lam pawh a ni thei. Entirnan, university infiammi te hian exam laiin hliam an tuar tam zawk tih hmuhchhuah a ni. Hei hi exam-a rilru hahna avanga taksa `overloaded` vang a ni.

Engtin nge he ‘Overload’ natna hi ka tuar tih ka hriat theih ang?

Hei hi chiang taka hriat a harsa deuh. A chhan chu vawi khata lang vek, ke ruh hrual ang maia lang thei thil a ni lo. A tam zawkah chuan hun kal zelah a pung zel a ni. Buhfai bawm chunga buhfai tam zawk i phum chuan, buhfai hnuhnung berah chuan sanghawngsei hnungzang a chhe thin tih thawnthu ang mai a ni.

``DSM - Diagnostic and Statistical Manual of Mental Disorders`` rilru lam natna chi hrang hranga ``Allostatic Overload`` tih hi chiang taka hriat a ni lo. Chuvangin a damdawi bik a awm lo. A tam zawkah chuan he dinhmun hi lungkhamna emaw, lungngaihna emaw angin a lang chhuak thin.

Mahse heng symptoms te hi i nei em tih en rawh. Chhung hnihah then ila: taksa leh rilru.

Okay, tunah chuan he dinhmun atanga chhuak tur hian eng nge tih theih ang?

Hetiang `overload` state-ah hian i tlu tan tih i hriat chuan i veng thei ang. Mahse chu chu a theih loh a, chutiang dinhmunah chuan i awm tawh a nih chuan lungngai suh. Chuta chhuah theih dan tur a awm.

1. A hmasain zawhnate chu list-in i dah pawimawh ber ang u.

Kan rilruah vawi khata thil engkim a lo thlen chuan kan buai a, kan tih tur kan ngaihtuah thiam lo. Chumi chinfelna tha ber chu i rilru a awm zawng zawng chu lehkhaah ziak vek hi a ni.

• I rilru tibuaitu zawng zawng ziak vek rawh: hnathawh harsatna, inchhung hna, sum leh pai lama harsatna, hriselna chungchang... A zawng zawng ziak vek rawh.
• I thunun theih thil leh i thunun theih loh thilte chu thliar hrang rawh: Tunah chuan chu list chu en la, i thunun theih loh thilte chu cross out rawh. Entirnan, ram sum leh pai dinhmun ngaihtuah hi a dik a ni. Mahse chu chu nangmah chauhin i thlak thei lo. Chuvangin chutiang lam ngaihtuah chuan i stress a tipung chauh ang.
• I thunun theih thilte chu dah pawimawh ber rawh: Tunah chuan i thunun theih tur thil tlemte i neih tawh avangin "tuna tih tur" leh "a hnua tih theih tur" tiin thliar hrang rawh.

Chutianga i tih chuan i rilru chu a fiah lehzual a, chu chu lungkhamna tihziaawmna kawngah ṭanpuitu lian tak a ni .

2. Exercise hmangin stress control - mahse fimkhur rawh.

Exercise hi allostatic overload dona atana hmanraw tha tak a ni. Mahse buaina a awm. Taksa leh rilru lama i chau tawh laiin exercise i tih tam chuan i hliam a rinawm zawk.

Chuti a nih chuan eng nge i tih ang?

• I exercise tih dan thlak danglam: I nun hi a buai em em a, a buaithlak em em a nih chuan i exercise nasatzia chu tlem tal tihtlem la.
• HIIT hi han en teh: Mak tak maiin, high-intensity interval training (HIIT) burst tawi te hi hei atan hian a tha hle. Entirnan, exercise bike-ah minute 10-12 vel chak takin tlan la, rei vak lo chawl la, chutah chuan round tlem tal ti leh rawh. Heng short burst te hian i nervous system recalibrate turin a pui thin. Hei hi hun rei tak chhunga aerobic exercise aiin a hlawk zawk thei.
• Mut leh ei leh in hi theihnghilh suh: Exercise ringawt hi a tawk lo. Mut that leh ei leh in inthlau tak hi a pawimawh hle. Stress hian i ei leh in dan a tidanglam em? Chaw ei i skip em? Chu ai chuan i ei leh inah thlai leh thei tam zawk dah la, tui tam tak in rawh.

Hei bakah hian i duh apiang i enchhin thei bawk. Meditation, thawk lakna exercise, yoga, i sakhaw thil tih dan... eng thil pawh hian i rilru a ti thlamuang thei a ni.

Thil a lo awm leh hunah chuan...

``Allostatic Overload'' thang chhunga tlu lut tur chuan hun rei tak a la ngai mai thei.Mahse, a rang zawkin a ti thei. Kan taksa hi a chhe thei hle. I taksain a mamawh (chawlhna, ei leh in, exercise) i pek chuan a dam thuai ang.

Mahse, zan khat thil thuah engkim a ṭhat beisei suh. Nangmah in dem suh. You might think , "Ka stressor ber chu ka hna kha a ni a, ka chawlhsan a, mahse engvangin nge ka la dam loh?" I taksa leh rilruin, "Tun dinhmunah chuan kan him tawh" tih a hriat theih nan kar tlemte a la ngai thei.

Engtin nge i dam leh tawh tih i hriat?

• I chawlh hahdam thei tak tak a nih chuan (i phone en reng mai ni lovin, present moment-a rilru hahdam leh present taka awm).
• Zanah mut tha, tihtawp loh i neih chuan.
• I rilru a reh tawh a, i lu chhunga thil tlan chhuakte chu a tlahniam tawh ang maia i hriat chuan.

Hengte hi i dam leh tawh tih chhinchhiahna tha tak a ni.