I fa tê tê hian rilru natna a buaipui em? Dialectical Behavior Therapy (DBT) chungchang hi han sawi ila!

I fa tê tê chu thil tê tê avângin awlsam takin a thinrim em? Nge a lungngaih lai hian a tap nasa em? An rilru put hmang thunun harsa tak angin i inhriat ngai em? Hei hi an tan leh nangmah tan pawh thil harsa tak a ni thei. Chuvangin vawiin hian hetiang huna tanpui thei tur therapy chi khat bik kan sawi dawn a ni. Chu chu `(Dialectical Behavior Therapy)` emaw `(DBT)` emaw a ni.

Dialectical Behavior Therapy (DBT) hi eng nge ni?

A awlsam zawngin sawi ila, Dialectical Behavior Therapy (DBT) hi counseling method bik a ni a, naupang tête chu an rilru natna harsa tak takte hmachhawn leh enkawl dan tur leh midangte nena an inlaichinna tihchangtlunna tura puitu a ni. Behaviour-focused therapy chi khat a ni. Chumi awmzia chu naupang nungchang leh ngaihtuah dan a danglam a, naupang chu nunah dinhmun harsa leh harsatna tawk thei tura thiamna mamawh zirtir a ni tihna a ni.

Ngaihtuah teh, kan nun hi roller coaster ang mai a ni. A chang chuan kan chho leh chhuk thin. Heng sang leh hniam nena lo awm emotion tam tak nen hian kan nun a ngai a ni. Heng thiamna `(DBT)` atanga kan hmuhte hi kan kuta ralthuam ang mai a ni. Chûng thiamnate chuan nunah harsatna leh hrehawmna lo thlengte hmachhawn tûrin min ṭanpui a, chutiang rilru natnaah chuan kan bo lo.

"Dialectic" tih thumal hian thil inhnialna ang maia lang pahnih inkara inthlauhna siam tihna a ni. He therapy-ah hian chu thil pahnih chu "Acceptance" leh "Change" te hi a ni. Chu chu, naupang chu a rilru put hmang leh a thil tawnte hriatthiam leh pawm tura a puih rualin, chu dinhmun atanga chhuak tur leh nun tha zawk, hlim zawka nung tur chuan a tul anga inthlak danglamna siam turin a pui bawk tihna a ni. Heng thil pahnih hi a kal dun a ni.

`(DBT)` nen hian eng nge thleng tak tak? Naupangin thiamna a neih berte chu engte nge ni?

DBT therapy hian mi zawng zawng tan hna a thawk dan a inang lo, a chhan chu naupang tin hi an danglam vek a ni. Mahse a tlangpuiin he therapy hian thiamna pawimawh pali tihhmasawn hi a ngaih pawimawh ber a ni. Eng nge an nih i han thlir teh ang.

1. Ngaihtuahna fimkhur

Hei hi a pawimawh hle. Mindfulness tih awmzia chu chutih laia i thil tih lai te, i rilrua ngaihtuahna lo lut te, i rilru put hmang te chu ngaihven kim vek tihna a ni. A awmzia chu, "Aw, hetiang hian ka inhria, hei hi a tha lo," tih hi ngaihtuah lovin, "Aw... tunah hian hetiang hian ka awm a, he ngaihtuahna hi ka nei ta" tih anga enfiah a ni. Pawn lam atanga in en ang mai a ni. Hei hian i rilru put hmang leh ngaihtuahnate chu thunun thei turin a pui che a, chutah chuan bo mai mai ai chuan.

Entîr nân, i fa chu a thinrim hle thut mai ang tih han ngaihtuah teh. Mindfulness i practice hian chu thinrimna atanga tlanbo ai chuan, "Tun dinhmunah chuan ka thinrim a, ka thinlung a na hle a, ka kut a nghing" tih ang chi te chu i hmu thei a ni. Chu chuan chu rilru natna i chhân lêt nghâl chu thunun tûrin a ṭanpui che a ni.

2. Emotion Regulation tih dan tur

Kan fa naupangte hian a chang chuan lungngaihna, thinrimna leh hlauhna ang chi rilru natna nasa tak tak an nei thei a. Chutih lai chuan an thunun thei lo. ``Emotion Regulation`` tih awmzia chu heng rilru natna harsa tak takte hi eng nge an nih hriatthiam tir te, a dik taka chhan let tur te, an chakna tihziaawmna tur te, an lo chhuah hunah positive emotions tihpun dan tur te zirtirna a ni.

Hetah hian naupang chuan hetiang hian a zir a ni:

• I rilru put hmang dik tak chu hriat chian rawh.
• Chu rilru natna thlentu chu hrethiam rawh.
• Negative emotion-in nghawng a neih tihtlem dan tur.
• I nunah thil tawn tha tak tak i belh dan tur.

He thiamna hi a lo thang chhoh chuan naupang chuan an rilru put hmang chu inkhelh ai chuan a thunun thei zawk a ni.

3. Harsatna tuar theihna

Nun hi kawng mawi tak a ni ngai lo. A châng chuan ngaihtuah phak loh khawpin hun harsa leh hrehawm tak tak a awm ṭhin. ``Distress Tolerance`` tih awmzia chu naupang chu chutiang hun harsa leh lungkham tak tuar thei tura chakna leh hmanraw mamawh pek a, chu chu a chhe lo va, thil awmdan tichhe lovin a paltlang theih nan a ni.

Hei hi thlipui a lo tleh huna awmna hmun him ang a ni a, a liam hma loh chuan. Heng thiamna hmang hian naupang chuan:

• I rilru tihlum nghal theihna tur kawng.
• Hun harsa takah pawh i ngaihtuahna tibuaitu.
• Mahni Inhriatthiamna Hman Dan.
• Tunah hian tun dinhmun hi pawm rawh.

Hei hian buaina chinfelna zawng tur a ni lo tihna a ni lo. Mahse, a châng chuan, a chinfel nghâl loh hunah chuan chu nawrna chu tuar a pawimawh hle.

4. Mihringte nena inpawh tawnna

Mihring kan nih angin mahni chauhin kan khawsa lo. Midangte nen kan inzawm reng a ngai a ni. Thiamna ``Interpersonal Effectiveness`` hian midangte nena inlaichinna hrisel tak neih dan tur min zirtir a, kan mamawh leh ngaihtuahnate chu chiang tak leh nghet taka kan sawi chhuah dan tur te, rilru na leh tihmualpho loh (Assertiveness), leh buaina a lo chhuah huna fing taka chinfel dan te min zirtir a ni.

Hetah hian naupang chuan hetiang hian a zir a ni:

• I duhzawng dil dan tur.
• Dilna tul lo tak takah "ni lo" tih dan.
• Midang ngaihdan zah chungin mahni ngaihdan sawi chhuak rawh.
• Inlaichinnaah i ramri humhim rawh.

Heng thiamnate hi a lo thanglian chuan naupang chuan a thiante, chhungte leh zirtirtu te nen inlaichinna hlawhtling zawk a nei thei dawn a ni.

DBT hmanga naupangin thiamna lian pali a neihte chu hetiang hi a ni:

• Mindfulness: Chutih laia thil thleng, i rilru a lo lang thin, leh i rilru put hmang, a awm ang angin, rorelna tel lovin pawm.
• Emotion Regulation: Emotion harsa tak takte hriatthiam leh chhan dan dik.
• Distress Tolerance: Stress nasa tak chu a chhe lova hmachhawn dan zir.
• Mihringte nena inpawh tawnna: I duhzawng chiang taka dil theihna te, inlaichinna tha tak neih theihna te, leh buaina chinfel dan tur thiamna siam.

DBT therapy hian tute nge a puih?

DBT therapy hi naupang tê tê, rilru natna nasa tak nei, an rilru put hmang thunun harsa, mahni intihhlum tumna nei, emaw, thil dang hlauhawm tak tak ti ṭhinte ṭanpui nâna ruahman a ni.

DBT-a thupui ber pahnih chu naupangte tanpui leh tihdikna pek a ni a, nun hlim leh hrisel tak neih theihna tura inthlak danglamna mamawh siam theihna tur thiamna zirtir a ni. Chu chu, naupang chu kan pawm lai hian, "Hetiang hian i inhria tih ka hrethiam a, thil pangngai a ni," tih hian, "Mahse, he dinhmun atanga chhuah theih nan heng thilte hi i ti ang u," tiin kan kaihruai tihna a ni.

Engtin nge DBT therapy hi pek a nih?

DBT thiamna hi kawng hrang hrangin zirtir a ni a:

• Mimal Therapy Sessions: Hetah hian naupang leh therapist chu anmahni chauhin an inbia a, naupang mimal thil leh rilru put hmangte an ngaihtuah a, DBT thiamna chu nitin nunah an hman theih nan an pui thin.
• Multifamily Group Therapy Sessions: Hei hi naupang pawl leh an nu leh pa emaw, enkawltu emaw inkhawmna hmun a ni. Mi tinin DBT thiamna kan zir ho a, kan tawnhriat atang hian kan inzir tawn a ni. Hei hi virtual setting-ah emaw, mimal takin emaw tih theih a ni.
• Phone Coaching: Naupang emaw nu leh pa emaw chuan counseling session inkarah hun harsa tak an tawk a nih chuan therapist an ko thei a, chutih hunah chuan DBT thiamna hman dan tur chungchangah tanpuina leh kaihhruaina an dawng thei bawk.

Heng thiamna zawng zawng hi nitin nunah hman theih tura zirtir a ni. Naupangte chuan chûng thiamnate chu zawi zawiin an zir chhoh zêl chuan, an rilru put hmangte chu an thunun thei zâwk ang a, mi dangte nêna an inlaichînna pawh a titha ang a, nun chungchânga rilru ṭha zâwk an nei ang.

Engtin nge ka fa naupang zawk tan DBT therapy ka hmuh theih ang?

I fa hian rilru natna nasa tak a nei a, stress nasa tak hnuaiah a awm nia i hriat chuan i chhungkaw doctor nen inbia hmasa phawt ang che. Dialectical Behavior Therapy (DBT) lama training nei, behavioral health provider thiam tak hnenah a refer thei che a ni. Heng service chungchang hi psychiatrist leh psychologist te kaltlangin i zawt thei bawk.

Sri Lanka rama DBT pe thei hmun zawng tur chuan zawn tlem a ngai mai thei a, mahse i tum chuan i hmu thei lovang. Private hospital leh counseling center thenkhatah chuan heng facility te hi an nei thei a ni.

Hriat reng tur pawimawh ber (Take-Home Message) .

I fa naupangte chu ngaihtuahna fim tak nei tura zirtirna, an rilru put hmang enkawl dan tur te, nun harsatnate hmachhawn tur te, leh midangte nena inrem taka awm tur te zirtirna hian an nunah danglamna tha tak thlenna kawngah leh mi inthlau zawk, hlim zawka an awm theih nan kawng thui tak a zawh ang.

DBT hi magic a ni lo. I fa a\anga hun, inpekna leh \anpuina a ngai a ni. Mahse a result erawh a phu a ni. I fa chuan dam chhung daih tur thiamna a zir ang. Chuvangin, beiseina bansan suh. I mamawh tanpuina dawng rawh.

Nangmah chauh i ni lo tih hre reng ang che. I fa chauh hian heng harsatnate hi a hmachhawn lo. Kaihhruaina leh \anpuina dik tak i neih chuan eng dinhmun khirh tak pawh i hneh thei a ni.

` Thalai, Emotion, Rilru hriselna, DBT, Counselling, Behavioral Therapy, Sri Lanka