OCD chungchang hi i zir chiang ang u: Engtin nge ngaihtuahna rilru na tak leh thiltih tihtawp theih loh te hi kan tihbo theih ang?

I nitin nunah thil pakhat chu i ti nawn fo thin tih i hmu em, a nih loh leh ngaihtuahna pakhat hian a tibuai che em? Ngaihtuah teh, in atanga i chhuah hmaa kawngkhar kha a khar leh khar loh enfiah nawn fo te, iron plug te , computer unplug te , gas stove off te, emaw kut silfai fo te, chutiang thil chu kan chungah a thleng fo thin. Hengte hi check leh fimkhur dan pangngai a ni. Mahse, heng thilte hi thunun theih loh , tithinur thei, leh nitin a buaithlak a, i nitin nunphung tibuaitu a lo nih chuan? Tichuan, OCD (Obsessive-Compulsive Disorder) tih hming pu natna khirh tak a ni thei a, chu chuan i nun a tichhe thei a ni. Hei hi eng nge a nih tak tak, engvangin nge a lo awm tih leh engtin nge kan tihbo theih ang tih i lo en ang u.

OCD (Obsessive-Compulsive Disorder) tih hi eng nge ni? Ngaihtuahna obsessive, thiltih tihtawp theih loh!

OCD hi rilru lam natna a ni. A awlsam zawngin, thunun theih loh, inrawlh thei ngaihtuahna ( obsessions tia koh) i neihtîr a, chu chuan i lungkham hle a ni . Chutah chuan lungkhamna tihziaawm nân emaw, thil ṭha lo tak i chungah a thleng ang tih i hlauh vâng emawa thil engemaw ( compulsions ) tih a ngai tih i hria a ni.

Obsessions (ngaihtuahna rilru tibuaitu, tibuaitu):

Chûngte chu i remtihna tel lova i rilrua lo lang, lo lang fo, i tibuaitu, hlauhna nasa tak emaw, lungkhamna emaw nasa tak thlentu ngaihtuahna, lem, a nih loh leh rinhlelhnate an ni Heng ngaihtuahnate hi duh lo mah la, paih chhuah a har a, a tibuai che a ni.

Entirna thenkhat:

• Ngaihtuah teh, Nimali a rawn chhuah chuan hmun tinah a awm ang maiin a inhria.Germs , an damlo dawn tih. Chu ngaihtuahna chu a tuar thei lo, lungkhamna nasa tak a nei a, "Ka damlo ang, ka chhungte pawh an damlo ang," tiin a ngaihtuah a ni.
• Sameera hian in atanga a chhuah hmaa gas stove a off emaw, kawngkhar a khar emaw, window a khar emaw a ringhlel a nih chuan chu rinhlelhna chu a rilru atangin a paih chhuak thei lo. ‘Ka tih dik loh chuan in a kang ang a, rukru an lo kal ang a, ka sual vangin engkim a chhe vek ang’ tih ang chi ngaihtuahna hlauthawng tak takte hi a lo thleng fo thin.
• Kasuni chuan a desk-a lehkhabu, pen leh file-te chu line dinglam, order inang, symmetrically-a awm vek turin a duh a ni. Tlemte an che a nih chuan, emaw, mi pakhatin order a thlak chuan a rilru a hah hle a, ‘Engkim a buai vek a, tunah hian thil tha lo a thleng dawn a, hei hi ka tuar thei lo’ tiin a ngaihtuah thin.
• Ravi hian a chang chuan a hmangaih mi a ti na dawn emaw, thil dik lo emaw, thil dik lo emaw, thunun theih loh mi tihnat tur thil emaw a sawi/tih ang tih a ngaihtuah fo thin. Chung ngaihtuahnate chu a rilruah a lo thlen chuan a zak hle a, a hlau hle a, amah leh amah a chhe hle bawk.
• Chamari chuan number thenkhat (e.g. 13) leh rawng (e.g. black) te chu ‘vanduai’ a nih a ring. Chu number chu an hmuh chuan, a nih loh leh chutiang rawng thawmhnaw an hak a ngai a nih chuan, chumi ni chuan anmahni emaw, an chhungte emaw chungah thil tha lo a thleng ang tih hlauhna leh lungkhamna nasa tak an nei a ni.

Compulsions (Rituals – tih tur anga i hriat leh tihtawp theih loh thiltih):

Hengte hi chutiang ngaihtuahna rilru na tak , hlauhna avanga lungkhamna tihziaawmna tur emaw, thil tha lo thleng tura i ngaihte venna atana i tih thin thiltih emaw rilru lam thil tih te chu a ni a, a chang chuan awmzia nei lo nia i ngaih pawhin, mahse tih ngei ngei tur niin i inhria.

Entirna thenkhat:

• Nimali , hrik hlau tak chuan chu lungkhamna tihziaawm nan ni khatah vawi sawm leh panga vel a kut a sil thin , a chang chuan minute engemaw zat, a kut a vawt thlengin. Chutianga a tih loh chuan thlamuanna engmah a nei lo. Pawn atanga a lo haw chuan a taksa pawh a sil a, a thawmhnaw hak zawng zawng pawh a sil vek bawk.
• Gas stove leh kawngkhar chungchangah rinhlelh nei Sameera , chu in atang chuan a chhuak a, bus ah chuan a chuang a, "Stove ka off em?" In a lo haw chuan stove, kawngkhar leh kawngkhar te chu a enfiah thin . A châng chuan hei vang hian hna emaw, zin pawimawh takah emaw a tlai ṭhin.
• Kasuni chuan a desk chu a buai tir lo. Lehkhabute chu a san zawng, a rawng, lehkha kal dan a zirin a remkhawm thin. Hei hian darkar tam tak a daih thei. "A dik" tak tak hma chuan thil dang tih duhna a nei lo.
• Ravi hian chutiang ngaihtuahna tha lo a neih chuan a rilruah, "Chutiang chu ti suh, mi tha tak ka ni" tiin vawi za vel ( mental ritual ) a sawi chhuak thin. A nih loh leh, chu ngaihtuahna chu "neutralize" turin a tih dan anga a tih thin thil tha (e.g., Itipiso chang sa) vawi engemaw zat a ti thin.
• Number vanduai i hmuh chuan harsatna i tawk ang., ‘cancel’ a ngaihtuah a, rilru lamah chuan a vanneihna number nia a hriat number chu vawi sarih a sawi a, a nih loh leh chu number nei kawngpui te chu eng ang pawhin hla mahse a inhawng a ni.

OCD-ah chuan heng ngaihtuahna ( obsessions ) leh thiltih ( compulsions ) te hi rilruah pressure nasa tak siamtu stressful cycle-ah an inzawm khawm thin. Hei hi a tlangpuiin checking emaw tidying up emaw nen a danglam hle. A chhan chu OCD hian mi nitin nun, hnathawh leh inlaichinna a tibuai nasa hle a, an ni tam zawk chu heng thilte ngaihtuah hian an hmang thin.

Thu lawmawm tak chu Cognitive Behavioral Therapy ( CBT ) ang chi enkawlna hian he cycle hi a titawp thei a ni. Mi thenkhat chuan damdawi an hman a ngai thei bawk .

Heng chhinchhiahnate hi i nei nia i hriat a, i nun chu ngaihtuahna tibuaitu, thunun theih loh leh a rah chhuah thil tih duhnain a tihbuai a nih chuan, i tih hmasak ber tur chu i nu leh pa emaw, puitling emaw i rintlak, doctor , emaw, rilru lam hriselna lama counselor emaw biak la, chu chu i hriat chhuah hi a ni.

Obsessions awm dan tlangpui

Obsessions hi ngaihtuahna mai a ni lo va, ngaihtuahna tibuaitu, lungkhamna thlentu leh thunun harsa tak a ni. OCD hian heng ngaihtuahnate hi rilruah a lo lang fo thin. Eng thil pawh chungchang an ni thei a, mahse an ngaihven ber chu:

• Hriselna hlauh lutuk , natna, mahni emaw midang emaw hliam , leh accident.
• Sakhaw lam emaw, nungchang lam emaw a\anga thil \ha lo, nungchang bawlhhlawh, dik lo, a nih loh leh sual anga ngaih thilte ngaihtuah fo.
• Thil chu a inthlau , a dik em , a inrelbawlna engemaw takah a awm em tih ngaihtuah lutuk , “ dik tak .”
• Rangkachak emaw, number emaw thenkhat chu a chhe emaw, vanduai emaw anga ngaih emaw, thuruk awmzia bik neia rin emaw.
• Thil tha lo thleng tura i ngaih (e.g., mi hliam) chu a thleng tak tak ang tih hlauhna thunun theih loh.

Compulsions chi hrang hrang hman tlanglawn tak tak

Compulsions chu OCD vei miin tih ngei ngei tura a hriat thiltih emaw, rilru lam thil tih emaw a ni a, chu chuan tih duhna nasa tak a siam a ni. Chûngte chu thiltih tak tak emaw, rilru thiltih emaw pawh a ni thei.

Entirna thenkhat:

• Silfai nawn leh (kut, taksa, thawmhnaw), tihfai.
• I thuziak tihbo nawn leh, ziak thar, a tir atanga tan thar leh.
• Thumal emaw, sentence emaw, zawhna emaw rilru emaw, aw ring taka sawi nawn leh.
• Kawngkhar khar a nih leh nih loh enfiah nawn lehin, light a off em tih te, gas stove a off em tih te, thil eng emaw a fai em tih te, hna pakhat fel taka tihfel a nih leh nih loh enfiah nawn leh thin.
• Thil pakhat chu kawng khat emaw, vawi engemaw zat emaw khawih, tap, emaw, ke pen emaw.
• Thil "just right" in a order bik neih, ritual bik angin engkim tih.
• Number, rawng, hmun leh mi vanduai anga ngaihte pumpelh.

Hei hi OCD vei tan engtin nge a ngaih?

OCD vei tam tak chuan heng obsessions leh an thiltih te hi awmzia a nei lo tak zet tih an hrethiam. Mahse OCD vangin rinhlelhna leh rinhlelhna nasa tak an nei a. Action tih duhna nasa tak an nei a ni. An tih loh chuan thil tha lo a thleng dawn niin an hria. A tirah chuan thiltih an tih hian thlamuanna tlem nei mah se, zawi zawiin thiltih chu a pung a, chutianga hun leh tha an hman chu a pung zel a ni. Mahse chu ngaihtuahna tibuaitu chu a rawn let leh fo thin. Hei hi OCD- a stressful cycle a ni. OCD lo awm tur tihtawp ai chuan a na zual zawk chauh a ni.

OCD vei chuan ni khatah darkar khat aia tam heng ngaihtuahna leh thiltih tibuai thei tak takte hi a tuar thei a ni. An check , an siam, an delete, an chhiar a, an tan leh a, “engkim a tha vek” tih an hriat hma loh chuan. Heng thilte hi an ngaihtuah duh tak tak lo va, heng thiltih hi an ti duh lo tak zet a ni. Mahse OCD hian heng ngaihtuahnate hi theihnghilh a, thil tih loh a ti harsa hle.

OCD hian an nun kawng tinreng deuhthaw a nghawng thei a ni. Thil awlsam tak tak, puan inbel te, chawhmeh ei te, leh sikul hna thawh te pawh hi a buaithlak thei hle.Thutlukna siamna buaithlak tak a ni thei. OCD hian thutlukna pakhatin thil tha lo a thlen loh nan a veng ang tih emaw, thutlukna dangin thil tha lo a thlen ang emaw tiin a ngaihtuah tir thei che a ni.

OCD vei chuan an ngaihtuahna, an rilru put hmang, leh an thiltih dan chu a hrethiam lo mai thei. Chûng hlauhna leh thiltihte chu mi dangte lakah thup an tum mai thei. Mi dangte ngaih dân an hlau mai thei. “A â” ang maiin an inhriat pawh a ni thei – mahse chutiang chu an ni lo. Heng zawng zawng hi OCD vang a ni.

Engvangin nge OCD hi a lo awm? Thluak leh genes inzawmna.

Genes leh hereditary influence te hi a ni

Rilru hriselna dinhmun tam tak ang bawkin OCD hi mi pakhat genes-in a nghawng a rinawm. Chuvangin OCD hi chhungkuaah a kal fo thin. Genes hian kan thluak hmun hrang hranga chemical, insiam dan, leh hnathawh dan a nghawng a ni . OCD-ah chuan heng inthlak danglamna hian ngaihtuahna duh lohte chu kan rilruah "a innghat" a, a bo lo.

Thluak hnathawh dan inthlak danglamna

Research atanga a lan dan chuan OCD vei te thluak hmun thenkhat chu hnathawh dan a danglam thin. Entîr nân, “dik leh dik lo hriatfiahtu Orbitofrontal Cortex (OFC) , “ thil dik lo a awm hunah signal pe thei” Anterior Cingulate Cortex (ACC) , leh “habit formation” titu Striatum (a bîk takin Caudate Nucleus ), “habit formation” titu chu OCD-ah hian an inrawlh nia ngaih a ni. Chûngte chu an inzawm khâwm chuan “lungkhamna bial” a siam niin an ngai.

Neurotransmitters te nghawng dan

OCD-ah hian neurotransmitter serotonin hi a inrawlh bik hle. Serotonin level inthlak danglamna hian he natna hi a thlen thei a ni. Neurotransmitter dopamine leh glutamate te pawh hi “obsessions” leh compulsions ah hian an tel ve thei bawk .

Rituals hian OCD a tichak a ni

Thil kan practice hian lawmman kan hmuh hian kan thluak hian a ti thiam zual sauh sauh thin. OCD-ah chuan compulsion kan tih hian temporary relief kan hmu thin . Hei hi lawmman chu a ni . Chuvangin thluak chuan, “Aw, hei hi kan tih chuan a pawi lo ang,” tiin a ngaihtuah a. Chuvangin thluak chu chu thiltih chu ti turin a fuih nasa zual sauh a ni. Hei hian OCD a tichak zawk a ni.

OCD enkawlna: I rilru zalenna kawng khat!

OCD enkawlna ber leh tangkai ber chu Cognitive Behavioral Therapy (CBT) a ni. A châng chuan hemi bâkah damdawi pawh hman a ni bawk.

CBT-ah hian eng nge thleng?

CBT hi enkawl dan a ni a, therapist nen inbiakna neih a, i ngaihtuahna, i rilru put hmang leh i nungchang te zir chian a ni.

• OCD hi thluak "trick" a ni a, chu chu i tih loh chuan thil tha lo a thleng ang tih a hriat tir tihna a ni a, thil tha lo tak tak a thleng dawn lo nachungin.
• Chutiang thiltih ( compulsions ) tih chuan OCD a tichak a, tih loh thiamna chuan OCD a tichak lo tih sawifiah a ni.
• Heng thilte hi kan zir hnu pawhin vawi khatah chutiang nungchangte chu tihtawp chu thil awlsam a ni lo. Chuvangin CBT hian hetiang thiamna hi a zirtir thin:
  • Lungkhamna a lo chhuah huna hmachhawn dan tur leh tihlum thiamna .
  • Ngaihtuahna obsessive/worrying tak takte hmachhawn dan .
  • Hlauhna him taka hmachhawn dan (Exposure and Response Prevention – ERP). ERP hi OCD tan chuan CBT-a thil chiang tak a ni. Hemi kawngah hian therapist puihnain , i ti hlauhawmtu obsessions te chu i hmachhawn a, mahse chu chu tih loh tur ( compulsions ) chu i zir a ni.
  • Chutiang thil tih duhna nasa tak ( compulsions ) chu do dan tur .

Therapy ah chuan heng thiamna te hi i practice thin . Zawi zawiin i hlauh ber thilte chu che lovin pakhat hnu pakhatin i hmachhawn thin. A tirah chuan hei hi a harsa hle a, i lungkhamna chu a zual zel ang maiin a lang thei bawk. But with practice , zawi zawiin a awlsam ta hle. Chutianga tih loh i thiam poh leh chu ngaihtuahna tibuaitu chu a tlahniam zauh zauh ang. Hetianga i practice hian i thluak hnathawh dan pawh a tha zawngin a inthlak thei bawk.

Therapy hian hun a duh a ni. Mi tin a inang lo. Mi tam zawk chuan thla engemaw zat emaw a aia rei emaw chhung chu kar khatah vawi khat therapist an hmu thin. Therapist chuan a zirtir che a, a thlawp che a, a fuih bawk che a ni. Vawi tam tak chu therapist chuan nu leh pate a bia a, in lama ṭanpui dan tur thurawn a pe bawk.

OCD ka nei nia ka inhriat chuan engtin nge ka tih ang?

A hmasain, i nu leh pa emaw, i rintlak puitling dang emaw chu i rilru put hmang chu hrilh rawh. Doctor emaw mental health counselor emaw hnenah an refer thei che a ni . OCD i vei tih leh a enkawlna a awm tih hriat hi thlamuanna ropui tak a ni.

OCD i vei tih i hriat chuan:

• A tih angin therapy- ah kal rawh. OCD chungchang zir rawh. I hriat tam poh leh i hriatthiam a awlsam phah ang.
• Therapy lama i thiamna i zir te chu practice rawh . Practice tam poh leh OCD hi i hneh rang zawk ang.
• I hmangaihtute hnen atangin thlawpna dawng rawh. Therapy lama i thil zirte practice turin i nu leh pate hnenah tanpuina dil rawh .
• Nangmah leh nangmah dawhthei rawh. OCD hmachhawn hi a harsa a , a buaithlak hle . Therapy hian hun leh practice a mamawh a ni . Mahse mi tam tak chuan nang ang bawkin OCD hi an hneh tawh a ni. Nang pawhin i ti thei!
• Thil tha atan pawh hun zawng rawh. Relax , i duhzawng thil ti la, i nuihzatthlak tirtu mi te nen awm la, i rilru hahdam tir rawh. Chungte chuan hun harsa tak hmachhawn tur leh OCD hneh theihna chakna a pe ang che.

Sri Lanka ramah hian khawiah nge tanpuina dawn theih ang

Sri Lanka ramah hian sorkar damdawi inah mental health clinic a awm a. NIMH (Angoda) hi a bulpui ber a ni. Private sector-ah pawh doctor leh counselor an awm bawk. Emergency-a tanpuina pekna tur “ 1926 ” helpline ang chi sorkar pawmpui service a awm bawk (tuna hriat duh nei chuan institution kaihhnawih te biak theih a ni – vawiin, May 10, 2025 atang hian 1926 service hi a thawk tan tawh a ni). Tin, rilru lam hriselna lama thawktu sorkar ni lo pawl a\angin \anpuina lak theih a ni \hin.

Pawimawh: Khawi hmun atang pawhin tanpuina i dil hmain an tlin leh rintlak loh enfiah hmasa phawt ang che.

A tawp berah chuan... rilru zalenna!

OCD hi natna khirh tak a ni thei a, mahse hneh theih loh a ni lo. Enkawlna dik tak, ṭanpuina dik tak, leh nangmah ngeiin i thawhrimna i neih chuan nang pawh chu chutiang ngaihtuahna inrawlh leh tihluihna laka fihlim takin nun pangngai leh hlim takin i nung thei a ni.

He thu hi mi dangte tana hlu, \angkai, \angkai i tih chuan midangte hnenah lo share ve rawh !

Tin, he thil hi hriat tur nia i hriat i thiante hnai tak takte pawh tag theihnghilh suh!