Thil i ngaihtuah lutuk em? (Excessive Worrying) Hei hian taksa a nghawng dan hi i zawng chhuak ang u

A chang chuan, "He thil hi tlem tal ka ngaihtuah nawn leh a, tlem tal ka lungkham deuh a nih chuan, he thil tha lo hi a thleng lo thei lo ang em?" Mahse thudik tak chu thil ngaihtuah lutuk, chu chu lungkhamna chu a ni a, kan taksaah hian ngaihtuah phak loh khawpin nghawng a nei thei a ni. Hei hian a thupui aia a kal chuan lungkham lutuk a thlen thei a, chu chu lungkhamna chu a ni a, a takah chuan taksa lamah min ti na thei bawk.

Thil ngaihtuah lutuk hian eng nge a awmzia tak tak?

A awlsam zawngin, lungkhamna chu thil awmdan emaw, harsatna emaw chungchangah lungngai lo emaw, ngaihtuah lutuk emaw tihna a ni. Hei hi a tam lutuk chuan i rilru leh taksa pahnih chu overdrive-ah an lut a, "what if?"

Hetiang hunah hian i lungkham hle thei a, nitin pawh i hlauthawng thei bawk. Lungngai mi tam tak chuan an chungah thil ṭha lo thleng tûr ang maia an inhriat mai emaw, thil thleng thei tûr hlauhna tak tak nei lo emaw an sawi fo ṭhîn. He hlauhna hian an lungkhamna a tizual chauh a ni. Heng mite hi an chhehvel leh midang sawiselna lama hypersensitive tak takte hian eng thil pawh leh mi zawng zawng hi hlauhawmah an ngai tlangpui.

He lungkhamna rei tak hian i nitin nun a nghawng nasa hle a, chu chuan i ei duhna, nunphung, inlaichinna, mut leh hnathawh dan thlengin a tibuai thei a ni . Mi tam tak lungkham lutuk chuan an lungkhamna tihziaawm nan ei leh in, zu in, leh ruihhlo hman ang chi thil hrisel lo lam an hawi thin.

Lungkhamna, chu chu lungkhamna chu eng nge ni?

Lungkhamna hi a takah chuan stress chhanna pangngai a ni. Mahse, a awm reng chuan damdawi lam dinhmun `(Generalized Anxiety Disorder)`, `(Panic Disorder)`, emaw `(Social Anxiety)` te avanga lo awm a ni thei.

Ngaihtuah teh, exam emaw, hna interview emaw ang chi thil buaithlak tak chuan tu pawh chu tlem a ti lungngai thei a ni. A chang chuan he lungkhamna tlemte hi a tha. Thil awm dan lo thleng tur atana inbuatsaih turin a pui che a ni. Entirnan, hna interview tur i inbuatsaih a nih chuan, lungkhamna tlem i neih chuan, chu hna chu i zirchiang zawk ang a, professional zawka inlan i tum ang, a dik em? Tin, exam ngaihtuah buaina hian lehkha zir leh inbuatsaihna tha zawk i neih theih nan a pui thei bawk.

He lungkham lutuk emaw, hlauhna awm reng emaw hi a hlauhawm hle a, a chhan chu a rilru a buai em em a, chiang takin i ngaihtuah thei lo va, thil tak tak i ngaihtuah thei lo bawk. Lungkhamna sang tak nei te chuan an lungkhamnate chu an thlahthlam harsa thin. Chutianga an tih chuan taksa lama natna lan chhuahna an nei tan tak tak a ni.

Lungkham lutuk hian taksain stress response a tichhuak em?

Stress hi nitin kan hmachhawn thin thil phut leh nawrna avanga lo awm a ni. Supermarket-a line rei tak, mipui tamna hmuna traffic jam, phone ri reng emaw, natna khirh tak emaw ang chi thilte hian nitin rilru hahna a thlen thei vek a ni. I lungkhamna leh lungkhamna a san chuan i taksain stress response a tichak zawk a ni.

He stress response hian hmun hnih a nei a. A hmasa ber chu harsatna hriatchhuahna hi a ni. A pahnihna chu " fight or flight " tia hriat automatic physical response a ni. Hei hian taksaah hormone adrenaline tam tak a chhuah tir a, taksa chu red alert-ah a dah a ni.

Tun hma chuan he "fight or flight" tih chhanna hian kan pi leh pute chu ramsa ang chi hlauhawm lakah a humhim thin. Tunlai hian ramsa kan tawk lo nachungin, hlauhawmna a la awm reng a ni. Hnathawhna hmuna mi buai tak emaw, naute tap emaw, hmangaih tak nena inhnialna emaw angin an lo thleng a ni.

Ngaihtuahna tam lutuk hian a ti na thei tak tak che em?

Ni e, a ti thei ngei ang. Chronic worry leh emotional stress hian hriselna lama harsatna engemaw zat a thlen thei a ni. Buaina chu he "fight or flight" response hi nitin lungkham lutuk avanga lo awm a ni.

Hetianga chhân lêtna hian taksa nervous system-ah stress hormone, cortisol -te chu a chhuahtîr a ni. Heng hormone te hian thisen sugar level leh triglycerides a tisang thei a, chu chu taksain fuel atana a hman theih thau a ni. Heng hormone te hian taksa lam thil chi hrang hrang a thlen bawk.

Lungkham lutuk leh lungkhamna hi enkawl a nih loh chuan lungngaihna leh mahni intihhlum duhna pawh a thlen thei a ni .

A pawimawh ber chu heng effects te hi stress chhanna atana lo awm a nih laiin, stress i hmachhawn dan hian i damlo tak tak leh tak tak loh a hril a ni. Chu chu, stress ngei hian a ti na lo tihna a ni. Chu ai chuan, lungkham lutuk ang chi chhannate hian kan taksaa system hrang hrangte a nghawng dan a ni zawk. Mahse chanchin lawmawm tak chu i chhân lêt dân thlak danglam tûrin i tih theih tam tak a awm a ni.

He dinhmun thunun tûr hian eng nge kan tih theih?

Lungkham lutuk avanga i taksa chu a inthlau hle a nih pawhin rilru, taksa leh thlarau inkara inremna siam leh theihna tur kawng engemaw zat i nei a ni.

• Doctor hmu rawh: A hmasa berin i chhungkaw doctor nen inbia ang che. Taksa enfiahna kimchang nei la, i lungkhamna hi hriselna lama harsatna dang avanga lo awm a ni lo tih enfiah rawh. A tul chuan i doctor chuan i lungkhamna leh lungkhamna tihreh nan damdawi, anti-anxiety emaw antidepressant emaw a pe thei a ni.

• Nitin exercise la: I doctor remtihnain exercise program pangngai tan la. Exercise tlem laia chemical siam chhuah te hian immune system hnathawh thatna kawngah a hlawkpui hle.

• Ei leh in hrisel leh inthlau tak ei rawh: Stress leh lungkhamna hian mi thenkhat ei tlem a ti thei a, thenkhat chu ei tam lutuk emaw, eitur hrisel lo ei emaw a ti thei bawk. I rilru fridge lama a vakvai hian i hriselna ngaihtuah la.

• Caffeine i ei dan kha control rawh: Caffeine hian nervous system a tichak avangin hormone adrenaline tihchhuah a tichhuak thei a, chu chuan i rilru a ti na hle.

• I lungkhamnate chu hre reng ang che: I harsatna leh hlauhthawnnate ngaihtuah turin nitin minute 15 hun ruat la. Tichuan, minute 15 a ral hunah i thlah dawn tih in tiam rawh. Mi thenkhat chuan rubber band an bun a, ngaihtuahna buaithlak tak tak an neih tan chuan "tuck" an ti thin. Anmahni ngaihtuah tawh lo tura inhriat nawn tir turin i theih ang ang ti rawh.

• Relaxation techniques practice: Relaxation technique hian "fight or flight" tih chhanna kalh zawng, "relaxation response" chu a activate thei a ni. Chûngte chuan lungkhamna leh lungkhamna nasa takin a tiziaawm thei a ni. Chûng zîngah chuan thawk thûk tak, ngaihtuahna seng, rilru ti hahdam thei music ngaihthlâk, leh yoga leh tai chi ang chi thiltih te a tel.

• Social network tha tak vawng reng rawh: Mahni chauh emaw, social isolation emaw hian stress control a ti harsa thei hle. Research atanga a lan dan chuan thian network tha tak nei te hi an dam rei zawk a, natna chi hrang hrang an vei tlem zawk thin.

• Professional counselor nen inbiakna neihpui rawh: Psychological counseling hian i lungngaihna nasa tak thlentu thilte hmachhawn dan tur ruahmanna dik tak siam turin a pui thei che a ni. Therapist chuan i inthlak danglam theih dan tur a rawn rawt thei a, mahse nangmah ngeiin i tihdanglam a ngai a ni. Therapy hi dam lehna tura thawhrimna i neih phawt chuan a hlawhtling ang.