Thil i ngaihtuah lutuk bawk em? (Lungkhamna) Hei hian i taksa a nghawng dan i zawng chhuak ang u.

Thil tenawm ber pawh i ngaihtuah lutuk fo em? "Hei hi a thleng ta se engtin nge ni ang?", "Eng nge a ngaihtuah tih ka ngaihtuah," "He hna hi ka thawk tha thei lo a nih chuan engtin nge ni ang..." tih ang chi ngaihtuahna te hi i rilruah a rawn tlan lut reng em? "Ka ngaihtuah mai mai a, ka ngaihtuah mai mai chuan thil tha lo thleng tur chu ka titawp thei ang," tiin i ngaihtuah mai thei. Mahse thudik tak chu, ngaihtuahna tam lutuk emaw, lungkham lutuk emaw hian i taksaah nghawng ngaihtuah phak loh a nei thei a ni. He lungkhamna hi a tam lutuk chuan lungkhamnaah a chang thei a, taksa lamah pawh a ti na thei bawk.

Ngaihtuah lutuk tih awmzia tak chu eng nge ni?

A awlsam zawngin, ‘lungngaihna’ tih chu harsatna emaw, dinhmun emaw chungchanga lungngaihna leh ṭul lo taka lungkhamna a ni. Hei hi a tam lutuk chuan i rilru leh taksa pahnih hian hna an thawk chhunzawm zel tan thin. I lu chhunga ngaihtuahna tlan chhuak awmchhun chu "Eng nge thleng ang?"

I lungkham lutuk chuan nileng pawhin lungkhamna i nei thei a, a chang chuan hlauthawng takin i awm thei bawk. Mi tam tak lungkhamtu chuan "thil tha lo a thleng dawn" tih rilru put hmang chauh an nei tih an sawi fo thin. He hlauhna tak tak lo hian an lungkhamna a tipung zawk chauh a ni. Heng mite hi an chhehvel leh midang sawiselna lama hypersensitive tak takte hian eng thil pawh leh tu pawh hi an tan hlauhawmah an ngai mai thei.

Vawi tam tak chu hetianga lungkham lutuk te hian an lungkhamna tihreh nan thil dik lo lam an pan thin. Entîr nân, ei tam lutuk te, zuk leh hmuam te, zu in te, ruihhlo hman te ang chi thilte chu an ngawih ngawih ngawih a ni.

Hei hi lungkhamna (anxiety condition) a ni thei ang em?

Lungkhamna hi a takah chuan stress chhanna pangngai a ni. Mahse, he lungkhamna hi a awm reng chuan Generalized Anxiety Disorder, Panic Disorder, Social Anxiety ang chi damdawi lam natna avanga lo awm a ni thei.

Exam pawimawh tak emaw, hna interview emaw i nei dawn niin han ngaihtuah teh. Chutih lai chuan tlem a hlauthawng leh hlauhna inhriat hi thil pangngai a ni. Dik tak chuan, a chang chuan he lungkhamna tlemte hi a tha hle. Thil thleng tur atana inbuatsaih tha zawk turin a pui che a ni. Entirnan, job interview-a i kal dawn a nih chuan, i hlauthawng deuh lai chuan i hna leh company chu ngun takin i zirchiang thin. Tichuan professional zawkin i hmachhawn thei ang .A pe thei.

Mahse, lungkham lutuk mite chuan dinhmun lungchhiatthlak tak takte chu rang tak leh nasa takin an chhang let thin. Thil awmdan ngaihtuah pawhin an lungkhamna leh lungawi lohna nasa tak a thlen thei a ni. He lungkhamna hi thil tak tak ngaihtuah thei lo emaw, chiang taka ngaihtuah theih loh khawpa ngaihtuahna fim lo tak a nih chuan a hlauhawm ta hle.

"Fight emaw Flight emaw chhanna".

Kan taksa hian stress kan hmachhawn dan tur mechanism mak tak a nei a. Hei hi "fight or flight response" kan tih chu a ni. A awlsam zawngin sawi ila, taksa chu hlauhawm hmachhawn tura buatsaihtu automatic process a ni.

Ngaihtuah teh, kan pi leh pute ramngaw-a an awm lai khan rang takin sakei an tawk a. Chutih lai tak chuan an taksa chu a inbuatsaih nghal mai ang a, chu chu rannung chu bei turin emaw, a rang thei ang bera tlanbo turin emaw a ni ang. Chumi atana chakna mamawh pe tur chuan taksa chuan ``Adrenaline`` ang chi hormone a tichhuak ang a, taksa pum chu alert-ah a dah ang.

Tunlai hian sakeibaknei kan tawk lo nain, "hlauhawm" chi dang tam tak a awm. Entîr nân, office-a boss-in min hau fo ṭhîn te, zing leh tlai lama traffic jam te, phone ri reng reng te, in lama inhnialna tenau te pawh hi kan taksa tana hlauhawm anga ngaih theih vek a ni. Thil tenawm ber pawha stress chhuak reng thin i nih chuan he ``Fight or Flight'' chhanna hi a kick in tan dawn a ni.

Lungkham reng reng hian a ti na thei tak tak che em?

Ni e, a ti thei ngei ang. Chronic worry leh stress hian hriselna lama harsatna engemaw zat a thlen thei a ni. Buaina chu chu kan sawi tawh ``Fight or Flight'' chhanna nitin activation atanga tan a ni.

Hetiang chhanna hian taksa nervous system-ah stress hormone cortisol ang chi a tichhuak thin. Heng hormone te hian thisen sugar level leh triglycerides a tisang a, chu chuan taksa chu chakna a pe nghal vat a ni. Mahse, he chakna tam zawk hi tlan ang chi taksa tihchakna atana kan hman loh chuan chu hormone te chuan taksaah nghawng tha lo tak a nei tan thin.

A hnuaia table-ah hian taksa lama natna lan chhuah nghal thei ṭhenkhat tarlan a ni.

Hetiang dinhmun hi enkawl loha a awm chhunzawm zel chuan hriselna lama harsatna lian zawk a thlen thei a ni .

Thu lawmawm tak chu i nunphung tihdanglam awlsam tlemte hmangin he dinhmun hi i thunun thei a ni.

Hetiang dinhmun atanga chhuak tur hian eng nge kan tih theih ang?

I rilru, taksa leh thlarau inkara inthlauhna siam leh turin thil tam tak i tih theih a ni.

• Doctor hmu rawh: I tih hmasak ber tur chu i chhungkaw doctor hmuh a ni. I lungkhamna chu damdawi lam thil dang avanga lo awm a nih loh leh nih loh enfiah turin taksa enfiahna kimchang a nei ang. A tul chuan i doctor chuan i lungkhamna tihreh nan anti-anxiety emaw antidepressant emaw damdawi a pe thei ang.

• Nitin exercise la: Doctor remtihnain nitin exercise program tan la. Exercise tlem laia taksaa chemical lo chhuak te hi immune system hnathawh thatna atan a hlawk hle. Exercise hi taksa chu stress tuar thei tura zirtirna tha tak a ni bawk.

• Ei leh in hrisel, inthlau tak ei rawh: Stress leh lungkham lai hian mi thenkhatin ei tlem an ei a, thenkhatin an ei tam a, thenkhat chuan chaw hrisel lo an ei bawk. I lungkhamna i neih laiin fridge i pan hmain i hriselna chu vawi hnih ngaihtuah hmasa phawt ang che.

• Caffeine ei tlem rawh: Caffeine , tea leh coffee-a awm hian nervous system a tichak a. Hei hian adrenaline a tichhuak thei a, chu chuan lungkhamna a tizual thei a ni.

• I lungkhamnate ngaihtuah rawh: Ni khatah minute 15 chhung hun hmang la, i rilru a harsatna emaw, hlauhna emaw awm apiang ngaihtuah rawh. Mahse minute 15 a ral hunah chuan chutiang ngaihtuahna chu i thlahthlam dawn tih in tiam rawh. Mi thenkhat chuan an kutphahah rubber band an vuah a, an lungkham laiin "tuck" an ti a, chu chu ngaihtuahna chu thlahthlam tura hriattirna atan an hmang thin.

• Relax zir rawh: Thiltih hrang hrang, ngaihtuahna, thawk thûk tak, music thlamuang tak ngaihthlak, yoga, leh tai chi te hian taksain ``fight or flight'' a chhanna chu a do let thei a ni. Practice fo chuan hengte hian stress-in a nghawng \ha lo chu a tihziaawm thei a ni.

• Khawtlang inlaichinna tha tak vawng reng rawh: Mahni chauhna leh midangte nena inthiarfihlim hian lungkhamna thunun a ti harsa zawk. Thian tha leh chhungte nena hun hman nuam ti thinte chuan natna an nei tlem zawk a, an dam rei zawk thin.

• Professional counselor nen inbiakna neihpui rawh: Psychological counseling hian hetiang khawpa lungngaihna thlentu ngaihtuahna kalphungte hriatchhuahna leh hmachhawn dan tur dik tak siam turin a pui thei che a ni. Counsellor chuan i tanpui theih dan tur a rawn rawt thei che a ni. Mahse, nangmah hi i inthlak a ngai a ni. Dam tura i thawhrim phawt chuan enkawlna a hlawhtling ang.