I phurrit, nawrna, a nih loh leh lungkhamna i nei bawk em? Hemi chungchang hi han sawi ila!

A chang chuan phurrit lian tak, nawrna, emaw, kan sawi vek angin, ‘stress’ emaw i nei em? A nihna takah chuan chutianga inhriat chu thil pangngai tak a ni. Nangmah chauh ni lovin, naupang te te, thalai te, puitling te pawhin he rilru hahna hi kan nunah hian engtik lai pawhin kan hre vek a ni. Mahse thil pawimawh tak tak i hriat loh mai theih a awm. Chu chu, he rilru hahna, a nih loh leh lungkhamna hi a chhe reng reng lo va, kan tan thil pawi tak a ni. Mak a ni lo maw? A châng chuan he stress hi min ṭanpuitu ber a ni.

Engtin nge lungkhamna lakah i inven theih ang?

He lungkhamna hian nangmah humhimna kawngah pawh a pui thei tih i ngaihtuah thei em? Ni e, a dik a ni. A awlsam zawngin, i thluak hian hlauhawm emaw, hlauhawm emaw eng emaw a hriat veleh i taksa leh rilruah ‘alert’ a thawn nghal a, chu chu inbuatsaihna signal a ni. Hei hi mental pressure emaw stress emaw kan tih chu a ni.

Hei hi han mitthla teh. Kawngpui i pel mek a ni. Vawilehkhatah chuan car tlan chak tak chu bend atang chuan i lam pan chuan a rawn kal tih i hmu a. Chutah chuan i taksaa chemical stress hormone an tih te chu a thawk chhuak ta a ni. Heng hormone te hian chu hun hlauhawm tak chu rang taka chhan let turin a pui che a ni. Heng stress hormone te hian chakna a pe che a, focus tha zawk a pe che a, concentrate theihna a pe che a, speed pawh a pe che bawk. I mit a meng a, i chhehvel chu i hmu thei zawk a ni. I rilru chu a fimkhur lehzual a, a fiah zual bawk. I ngaihtuahna zawng zawng chu hlauhawm lo thleng tur lam a ni. I thinlung hi a thawk chak zawk a, a chhan chu i taksa ruh (muscle)-ah oxygen tam zawk a thawn a ngai a ni. I thawk pawh a sang hle. Heng zawng zawng hi i taksain ‘stress alert’ a pek che vang a ni. Chutiang chuan chu car tlan chak tak atang chuan i tlanchhuak a, i tlanbo a, hmun him takah i thleng ta a ni. Chu chu a tawk a ni lawm ni?

Hmun him i thlen chuan i thluak chuan ‘stress alert’ chu a off ta a ni. I taksa pawhin chutiang `(stress hormone) chu a siam chhuak tawh lo. Heng hormone te hi an luang chhuak tawh lo a nih chuan i taksa leh rilru chu a pangngai, stress awm lohna hmunah a kir leh thin. I rilru a hahdam ta. Tichuan, a sir lehlamah i en a, uluk takin kawngpui i pel ta a ni.

I taksaa he inbuatsaihna nghal maia chhanna hming dang chu ‘fight-flight-or-freeze response’ tih hi a ni. Hei hi a chhan chu stress hian buaina hmachhawn (insual), tlanbo (flight), emaw, engmah i tih theih loh chuan freeze emaw turin a buatsaih che a ni. Hei hi natural defense mechanism a ni a, kan dam khawchhuahna tur a ni.

Engtin nge lungkhamna hian thilthleng lian tak, pawimawh tak hmachhawn tûrin a ṭanpui theih che?

School infiamna intihsiaknaah i tel a ngai emaw, team-ah i tel a ngai emaw, stage-ah hla i sa emaw, zai emaw, class hmaah thusawi emaw i sawi a ngai mai thei tih han ngaihtuah teh. Heng thilte hi kawngpui atanga zuang thla ang maia nunna atana hlauhawm a ni lo. Mahse hetiang hun hian pressure nasa tak min thlen thei a, ‘stress’ nasa tak min thlen thei a ni. Nang pawhin chutiang bawk chuan i hre ve ngei ang, a dik em?

Hetiang hunah hian a chunga kan sawi tak ``stress hormone'' avang hian i heart rate a sang thei a, i kut leh ke a nghing tan ang maiin i hria mai thei. I pum chhungah hnim hring an thlawk kual vel ang maiin i inhria thei a, thil mak tak tak emaw pawh nise. Kan ti \henkhat chuan ' pum na'' kan ti a, mahse heng taksa natna lanchhuahna te hi i hriat vang mai maia hlauh emaw, i thil tih chu i chawlhsan emaw a ngai lo.

Heng taksa lama inthlak danglamna te hi ‘energy boost’ anga ngaih tum ang che. Hei hi ‘Okay, tunah chuan inbuatsaih rawh, focus la, hna thawk rawh’ tih signal a ni.

‘Ready... Set... Go!’ tih ang maiin han ngaihtuah teh. i tlan tan hmain. Hei hi i taksain a sawi che a ni.

Pressure, emaw stress, i hriat chu a tam lutuk nia i hriat chuan hengte hi han ti ve teh:

• Zawi zawiin thawk la la.
• Tichuan thawk chhuak vek rawh.
• "Hei hi ka ti thei ang!"
• I hlauhthawn thenkhat chu dah bo la, i huaisenna kha khawn khawm rawh.
• I ding nghet a, i ke chu leiah nghet takin i phun ang tih han ngaihtuah teh.
• Zawi zawiin thawk la leh la, chhuah tir leh rawh.
• Tichuan, chu harsatna chu i theih ang tawkin hmachhawn rawh.

Harsatna i hmachhawn tan chuan i stress level chu a tlahniam zauh zauh tih i hmu ang. Chûng ang harsatna lian tak takte hmachhawn chu a tîrah chuan lungngaihna thlen thei mah se, i thiam chhoh zêl chuan i hmachhawn thiam zual sauh sauh a ni. A vawi khatnaah chuan i stress level a tlahniam a, i inrintawkna pawh a sang chho zel bawk.

Stress hian inbuatsaihna tha zawk a siam theih dan

Ni engemaw zat hnuah exam pawimawh tak, test emaw, thil thleng lian tak emaw i nei dawn ta ang u. Chutiang hunah chuan pressure leh stress tlem tal i hriat chu thil pangngai a ni. Dik tak chuan thil tha tak a ni thei. Engtin nge i hriat?

He stress tlemte hian, ‘Okay, tunah chuan ka zir a ngai a, hei hi ka inbuatsaih a ngai a, ka practice a ngai a ni,’ tiin a hriat nawn tir che a ni. Ngaihtuah teh, lungkhamna i nei lo a nih chuan chutiang chuan i zir ve dawn em ni? I practice ang em? A ni lo mai thei, a dik em? Chuvangin he stress tlemte hi i tan chuan nawr tlemte ang mai a ni. I inbuatsaih ṭhat chuan ni ropui a lo thlen huna i rilru hahna chu a tlem hle. Thlamuanna nasa tak i nei a, rinhlelhna i nei a, ‘Hei atan hian ka inpeih tawh’ tih hriatna i nei bawk.

Mahse hetah pawh hian kan hriat chian ngai a awm. Chu chu, he stress, a nih loh leh pressure hi a tam lutuk chuan eng nge thleng ang tihna a ni. Exam ngaihtuah lai pawhin pressure, hlauhna, lungkhamna nasa lutuk i neih chuan i tan a pawi hle. Chutiang lungkhamna nasa lutuk chuan chu mi atâna inbuatsaih loh phah pawh a ni thei. ‘Aw, hei hi ka ti thei lo, a harsa lutuk,’ tiin i ngaihtuah a, lehkha zir leh practice i chawlhsan mai thei. Tichuan i theihtawp i chhuah thei dawn lo.

Hlauhna, lungkhamna, emaw, thil lo thleng tur ngaihtuah mai maia i pum chhungah hnim hring i neih reng chuan,Hemi chungchangah hian puitling i rintlak tak nen inbiakna neihpui ngei ang che. I nu, i pa, i zirtirtu, a nih loh leh i rin puitling dang pawh a ni thei. He stress tihziaawm dan tur an zirtir thei che a ni. Tichuan exam, test, leh nunah harsatna lian tham eng pawh awlsam zawkin i hmachhawn thei tawh ang.

Eng ang stress nge kan fimkhur tur leh kan ngaihven tur?

Eng emaw tia kan tana hlawkna awm thei, a nih loh leh hun engemaw chen hnua reh thei tur stress chi hrang hrangte kan sawi tawh a. Mahse, hun rei tak chhunga harsatna thlentu, kan thunun harsa tak takte rilru hahna chi hrang hrang a awm. Hetiang rilru hahna hi kan fimkhur hle a ngai a ni.

Entîr nân, mi ṭhenkhat chu sikulah emaw, hmun dangah emaw tihduhdah an ni. Mi dangte chu natna khirh tak, hliam, a nih loh leh accident na tak, hun rei tak chhûng nghawng neiin an tuar thei a ni. Naupang ṭhenkhat chuan nu leh pa inṭhen emaw, in lama inhnialna leh inhnialna nei reng emaw an nei thei a. Hmangaih tak thihna te, lungngaihna rapthlak tak te, a nih loh leh tihduhdahna chi khat emaw chuan lungngaihna nasa lutuk, hun rei tak chhung chu a thlen thei bawk. Mi ṭhenkhat chuan an chhehvêlah him lo niin an inhria thei a, a nih loh leh tumahin an pawm lo niin an inhria thei bawk. An chhûngkuaa, khawtlângah, a nih loh leh media-a tharum thawhnain a tibuai thei bawk.

Heng avanga stress awm thin hi exam emaw inelna emaw hnua stress reh thin angin a reh thuai lo. Heta thil thleng chu i taksa hian chu `(stress hormone)` chu a tichhuak chhunzawm zel a, a level hniam pawhin a tichhuak chhunzawm zel a ni. Buaina chu a la awm reng avângin, ni tam zâwk chu i lungkham a, i lungngai thei bawk. Hei hi taksa leh rilru lamah pawh i tan a hahthlak hle.

Hetiang hun rei tak chhunga lungkhamna hi nangmah chauha hmachhawn chu i tan a harsa thei tih hre reng ang che. I sualna a ni lo.

Hetiang stress hi paih bo tur chuan support i mamawh ngei ang. Tin, he lungkhamna thlentu buaina chinfelna kawngah tanpuina i mamawh bawk.

Hetiang rilru hahna, tuar theih loh khawpa lungkhamna i tawk a nih chuan, a pawimawh ber chu puitling i rintlak leh i biak nuam ti tak nen inbiakna neihpui hi a ni. Chu chu i lungkhamna aṭanga chhanchhuahna i hmuh theihna tûr leh a thlentu harsatna atâna ṭanpuina i hmuhna kawng hmasa ber leh pawimawh ber a ni.

He thawnthu atang hian eng nge kan in lama hruai haw duh ber? (In lama hruai tur thuchah)

Okay, chuvangin tunah chuan hun rei tak chhunga kan sawi tawh, ‘stress’ tih hi i hre chiang tawhin ka hria. He thawnthu atang hian thil pawimawh tlemte kan hriat reng tur a awm a:

• Stress hi thil pangngai a ni: Kan nunah hian hun hrang hrangah stress kan nei vek a. Chu chu hrehawm ti suh.
• Stress zawng zawng hi a chhe vek lo: A châng chuan stress hian hlauhawm pumpelh kawngah min ṭanpui a, harsatna lian tak tak kan hmachhawn a, min buatsaih ṭha zâwk bawk. Kan taksaah ‘alert system’ ang mai a ni.
• Quantity matters: Stress tlem te hian a hlawkpui laiin, stress tam lutuk, a bik takin hun rei tak chhung stress hian kan taksa leh rilru a tichhe thei a ni.
• Chronic stress chungchangah fimkhur rawh: Harsatna (e.g. bullying, chhungkaw harsatna, natna) avanga stress i neih reng chuan ngaihthah suh.
• Ṭanpuina dîl hlau suh: Stress-in a tihbuai che nia i inhriat chuan nangmah chauhin hrehawm tuar suh. I rintlak puitling (nu leh pa, zirtirtu, emaw puitling rintlak) nen inbiakna neihpui ngei ang che. A tul chuan damdawi lam thurawn emaw, counseling emaw i la thei bawk. Nangmah chauh i ni lo tih hre reng ang che.

Chuvangin, stress hi kan nunah a tel ve a ni. A pawimawh ber chu uluk taka enkawl dan zir a, a tul huna tanpuina dil hi a ni. Ni hman nuam le!

` Rilru hahna, lungkhamna, tension, naupang rilru hriselna, stress management, stress hormone, fight-flight-freeze