Hun engemaw chen chu depression damdawi i ei tawh mai thei. I damdawi chu a hun takah i ei a, counseling session-ah pawh i tel ve mai thei. Mahse, a chang chuan "engmah hian min pui lo" tih ang maiin i inhria. Hei hi damdawi lam chuan treatment-resistant depression kan tih chu a ni. Hetiang hunah hian rilru hah, lungngaihna leh tanpui theih loh anga inhriat hi thil pangngai tak a ni. Mahse, beiseina bansan suh. Damdawi inenkawlna bakah hian mahni chauha tih theih tam tak a awm a. Heng thilte hi i dam lehna kawngah nasa takin a pui thei a ni.
I nun chu i thunun leh dawn em ni?
Depression nena i nun lai hian, a bik takin hna emaw, sikul emaw i kal loh chuan ni leh kar liam zel pawh i hre lo mai thei. He buaina hriatna, i nunah ruahmanna awm lo hi dam lehna daltu lian ber pakhat a ni.
Nitin nunphung siam rawh.
Zingkar i tho a, chu ni atân eng nge i tih ang tih i hre lo a nih chuan i ṭanpui theih lohzia chu han ngaihtuah teh. Hei hian lungngaihna nei chauh ni lovin, tu tan pawh rilru lama lungngaihna a thlen thei a ni.
Chuvangin i tih hmasak ber tur chu i ni atan ruahmanna tlem siam hi a ni . Minute tin ruahmanna siam a ngai lo. Mahse, a tlem berah chuan harh hun tur, mut hun tur leh chaw ei hun engemaw zat siam rawh. Tichuan, chutah chuan exercise lak leh ṭhian nena inhmuhna ang chi thilte chu i belh thei ang.
Tum tenau te siam rawh.
Hei hi routine din nen pawh a kal dun a ni. Kan nunah hlim taka awm tur chuan, "Vawiin hian thil ka tihlawhtling ta" tih ang chi kan hriat a ngai a ni.
Chuvângin , ni atân, kar atân, i tih theih tak tak tûr thiltum tê tê ṭhenkhat siam rawh . Hna lian tak i neih chuan a then hrang hrangah then la, zawi zawiin ti rawh. Tichuan, i rilruin, "Ni e, kei pawhin thil ka ti thei ang," tiin i ngaihtuah ang.
Thil engemaw takah inrawlh rawh.
Mi thenkhat chuan depression vangin hna emaw sikul atanga chawlh an lak a ngai thin. Mahse buaina chu, engmah ti lova thut mai mai hi depression nei tan chuan a hrisel lo hle.
Chuvangin, hna i nei lo a nih pawhin, i hun hman dan tur leh khawtlang nena inzawmna nei reng tur kawng thar zawng rawh. Mawhphurhna tlem zawk nen part-time hna i thawk thei mai thei. A nih loh leh volunteer hnaah inhmang rawh. Midangte tanpui hian i nun chu awmze thar a pe thei a ni.
I taksa pawh i enkawl ang u.
Rilru hriselna hi taksa hriselna ang bawkin a pawimawh. An pahnih hian an inzawm tlat a ni. I taksa enkawl that hi i rilru tan pawh a tha hle.
| Hmun | Rawtna hrang hrang |
|---|---|
| Taksa tihchakna | Research atanga a lan dan chuan exercise hian i rilru a ti hahdam hle. Nitin kea kal rei vak lo hmangin tan la rawh. Zawi zawiin kar khatah ni tam zawk exercise la turin hna thawk rawh. |
| Ei leh in hrisel tak a ni | Depression tan hian ei leh in bik awm lo mahse, ei leh in inthlau tak ei hi a pawimawh hle. Thlai leh thlai ei tam zawk rawh. Oil leh sugar tamna ei tur tihtlem. |
| Mut tha rawh | Mut dan tihbuai hi depression symptom a ni tlangpui. Nitin hun khata mut leh harh hi tih dan phung la. I mutna pindan chu hmun reh takah siam rawh. |
| Zu leh Thil awmzia | Chûngte chu rei lo tê chhûnga hahdamna angin lang mah se, a takah chuan hun rei tak chhûnga lungngaihna a tizual thei a ni. Damdawi hman tangkai dan pawh an tibuai thei bawk. Harsatna i nei nia i hriat chuan damdawi lam thurawn zawng la. |
| Supplements te pawh a awm | Research thenkhat chuan omega-3 fatty acids leh folic acid ang chi supplement, fish oil-a awm te hian a pui thei niin an sawi. Mahse eng thil pawh i hman hmain doctor nen inbia ang che. |
Light Therapy hi han ngaihtuah teh
Mi thenkhat tan chuan, a bik takin thlasik lai hian depression hi ni a hniam chuan a zual zawk thin. I doctor nen light therapy chungchang sawipui la, chu chuan lamp bik hmangin ni êng artificial a pe a ni.
Kan ngaihtuahna hi tlem kan thlak danglam dawn em ni?
Kan lungngaih lai hian khawvel leh keimahni hi a chhe zawngin kan thlir fo thin. Engkimah a chhe ber chauh kan hmu thin. He ngaihtuahna tihdanglam hi thil awlsam a ni lo va, thil theih loh erawh a ni lo.
Engkim hi negative taka ngaihtuah hi bansan rawh.
A hmasa ber chu mahni ngaihtuahna hriat chian hi a ni . Ngaihtuahna tha lo a lo thlen veleh man nghal rawh. Thutlukna chhe ber i pan hmain, "Hei hi tih dan tha zawk, a awm theih zawk a awm lo em ni?"
‘Hlim’ tih i inhriat loh pawhin, hlim taka awm tum ang che.
Ṭhiante leh chhungte chuan "hlim rawh, hlim rawh" an ti mai thei che. Mahse buaina chu, engmah ah lawmna i nei lo. Depression nen chuan kan hlim em em thin thilte chu kan ti tawh lo.
Chuvângin, tûnah chuan hlimna i nei lo a nih pawhin, i hlim ṭhin thilte chu ti ṭan rawh . Hun a kal zel a, chutiang thil tih chuan i hlimna hloh chu zawi zawiin a rawn thlen leh ang.
Midang nen inzawmna siam rawh.
Depression hi natna a ni a, inthiarfihlim kan ni. Ṭhiante leh chhungte laka inthiarfihlim i ni mai thei. Mahse hei hi paltlang tur chuan an puihna i mamawh a ni. Harsa mahse, i hmangaih mite nen inzawmna siam leh tum ang che . Depression tih loh thil dang sawi hian hahdamna nasa tak a pe thei mai thei.
A pawimawh ber chu depression hi i sualna a ni lo tih hi a ni. I tumruh taka i siam a ni lo. Chuvangin nangmah leh nangmah hi mawhpuh ngai suh.
Heng nunphung inthlak danglamna te hi i tanpui theihna tur kawng mai a ni a, chubakah i damdawi lam enkawlna pawh a ni. I doctor-in a pek che enkawlna aiah an ni ngai lo. I enkawlna kawngah i tanpui theihna tur hmanraw dang mai an ni. Thil pakhat a hlawhtlin loh chuan thil dang tih tum ang che.
A pawimawh ber chu inenkawlna bansan loh hi a ni. I doctor pawhin bânsan suh. Enkawlna dang a neih loh chuan specialist hnena refer turin ngen rawh. A chhan chu mi zawng zawng tan, khawi emaw laiah pawh thawk thei tur enkawlna a awm ngei ang.
Take-Home Thuchah a ni
- Enkawlna dawng lo depression hi i sualna a ni lo. Natna tak tak a ni. Chuvangin nangmah leh nangmah in dem suh.
- Damdawi lam enkawlna rual hian i nunphung (exercise, ei leh in tha, mut) tihdanglamna tenau te hian damna kawngah nasa takin a tichak thei a ni.
- Vawi khatah inthlak danglamna lian tak tak siam tum suh. Step tenau tak tak hmangin tan la rawh. Chu hnehna tenau te chuan thil tam zawk tih theihna chakna a pe ang che.
- Nangmah chauh i ni lo. I doctor, chhungte leh i thiante rintlak tak takte nen inbia ang che. Support group-a tel pawh hi ṭanpuitu lian tak a ni thei bawk.
- Beiseina chu bansan ngai suh. I tana tha tur enkawlna leh nunphung i hmuh hma loh chuan bei zel ang che.
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