Depression hian tanpui theih loh leh thunun theih loh anga inhriatna a siam thei che a ni. Mahse i mood tichak tur leh i rilru hahdamna tur thil i tih theih a awm. I doctor-in enkawlna a pek che bakah hian heng thil tih dan awlsam tak takte hi i nunah i dah tel hian i nun chu a dik leh dik loh a siam leh thei che a ni. Vawiin atanga i tih tan theih tur thenkhat han thlir ila.
Exercise - taksa leh rilru tan damdawi ropui tak a ni
Research pawhin taksa tihchakna mumal hi mite lungngaihna atanga an dam leh theihna tura puitu tha tak a ni thei tih a hmuchhuak. Eng ang exercise nge i tih pawh a pawimawh tak tak lo. I duhzawng leh i hlim theihna tur thil thlang mai rawh. Nitin kea kal mai pawh hian a ti thei ang.
Exercise i tih tlangpui loh chuan a te te atanga tan la. Zawi zawiin ni khatah minute 30-ah i hun hman tam rawh. A theih chuan i ṭhian emaw, chhungte emaw nen exercise la. Chu chuan kal zel tûra chêttîrna nei reng tûrin a ṭanpui ang che. Exercise i tih tan harsatna i neih chuan i doctor nen inbia la, i tana tha tur exercise plan siam turin tanpuina dil rawh.
Ni atanga hahdamna engemaw chen hmu rawh.
Mi thenkhat chuan Seasonal Affective Disorder (SAD) tih natna an nei thei bawk. A awlsam zawngin sawi ila, hei hi depression chi khat a ni. Thlasik leh thlasik laiin a awm tlangpui a, chutih lai chuan ni êng a tlem a, khaw lum a awm bawk. Thlasik leh thlasik thlaah a bo tlangpui a, chutih lai chuan ni a êng zawk. Hetiang natna hi i nei nia i hriat chuan i doctor hnenah light therapy chungchang zawt la. Tin, zing lama ni êng tlem tal hmuh mai mai hian i mood a ti ṭha thei bawk.
Mut - A dik, a zat dik takah
Depression bakah hian a enkawlna atana hman damdawi thenkhatte hian i mut a nghawng thei a ni. Mi thenkhat chu mut tam lutuk. Mi dangte chuan mut theih lohna an nei bawk. Hei hi zan mut theih loh vang emaw, zing thawh hma lutuk vang emaw a ni thei. Mut tlem hian i mood-ah nghawng lian tak a nei thei a ni. Chuvangin kum a zirin mut i mamawh zat zat hi han thlir ila.
| Kum hrang hrang | Darkar mut hun tur rawtna |
|---|---|
| Kum 65 chunglam puitling i nih chuan | Darkar 7-8 chhung a ni |
| Kum 65 hnuai lam puitling i nih chuan | Darkar 7-9 chhung a ni |
| Tleirawl i nih chuan | Darkar 8-10 chhung a ni |
Heng tih dante hian i mut that theih nan a pui ang che.
- Ruahmanna mumal taka thawk: Nitin hun khatah mut la, harh rawh. Kar tawp lamah pawh he tih dan hi thlak danglam suh.
- Nitin i mut hun kha tihtlem rawh: Nitin i mut a nih chuan minute 10-20 chhung chauh khap rawh. Chu aia rei mut chuan zan mut a harsat phah thei a ni.
- Mut hmain exercise la suh: Chhun lama exercise hi zan mut hahdamna atan a tha hle. Mahse mut hma darkar khat leh a chanve (minute 90) chhungin exercise la suh. Hei hian i taksa lumna leh heart rate a tisang thei a, chu chuan i mut a tibuai thei a ni.
- I rilru timuang rawh: I mut hmain thil thlamuanthlak tak ti rawh. Lehkhabu chhiar te, music thlamuanthlak tak ngaihthlak te, a nih loh leh gentle stretching exercise thenkhat tih te hi a tha hle.
- Zu lakah inthiarfihlim rawh: Zu hi mutpui nan hmang suh. Hun eng emaw chen atan chauh hahdamna a pe a, i mut hun a tibuai a, i mut thatna a ti tlem bawk.
- Bedroom chhunga screen atanga hla takah awm rawh: Khumah i thut laiin TV, computer screen leh phone screen en loh tur. Heng hmanrua te hi mut hma darkar khat tal hman tawh loh tur.
Ei leh in inthlau tak neih a pawimawhzia
Depression tidam thei emaw, veng thei tur emaw, ei leh in emaw, ei leh in emaw, "magic" bik a awm lo tih hre reng ang che.
Mahse, ei leh in inthlau tak chuan i taksain a mamawh ei tur a pe ang a, hrisel leh chakna nei turin a pui ang che. Chaw ei khap nghal mai thei fad diet-ah kal suh. Chu ai chuan heng thil bulpui berte hi ngaihtuah zawk rawh:
- I portion size leh calorie te ngaihtuah la.
- I eitur ah thei, thlai, whole grains, lean proteins, leh low-fat emaw fat-free dairy te telh la.
- Chaw thau leh sugar tamna ei tur chu tihtlem rawh.
I duhzawng thilte tan hun siam rawh.
Depression atanga i dam leh hunah chuan chhuak a, hlim taka awm emaw, hlim emaw i duh lo mai thei. Chu chu thil pangngai a ni. Mahse, tlem tal i inpuah a ngai a ni. I hlim thin thilte tan hun siam leh rawh. Ṭhiante nen zanriah ei turin chhuak la, hobby hlui pakhat la la, thil thar zir tum rawh.
Hna lian tak takte chu a te tein then rawh.
Mawhphurhna lian tak emaw, project lian tak emaw avanga harsatna i neih chuan, nitin i tih theih tur thil tenau zawk, tih theihah then la. Report lian tak ziak tur i nei ang tih han ngaihtuah teh. "Vawiin hian he thil atana ka mamawh information ka zirchiang ang," emaw, "Naktuk hian phek hmasa ber ka ziak ang" tih ang chi thil tum tenau te siam rawh. Chutiang chuan enkawl a awlsam zawk a, nitin thil tum tlemte pawh i tih zawh hunah chuan hlawhtlinna i nei ang.
Stress tihziaawmna tur kawng hrang hrang
Stress hian depression a tizual thei a ni. Exercise leh mut that hi stress control dan tha ber pahnih a ni. Chu bakah, mindfulness activities, meditation leh yoga te pawh i ti thei bawk a, chu chuan tunlai hun hi i ngaihtuah theih nan a pui che a ni.
Stress tihtlem dan dang thenkhat chu hetiang hi a ni:
- Thâwk thûk tak, zawi zawiin la rawh.
- I thian tha ber emaw, i chhungte emaw hnenah i rilru a awm chu hrilh rawh.
- I ngaihven zawng social service titu group-ah volunteer rawh.
- Depression support group-ah tel ve rawh. Nangmah ang bawka tawn mek midangte nen in inhmu thei a, i thil tawn te pawh i sawi thei bawk.
Zu leh ruihhlo lakah inthiarfihlim vek rawh.
Zu leh ruihhlo hian lungngaihna a thlen thei a, a tizual thei bawk. Dik tak chuan ruihhlo hman leh lungngaihna hi a kal dun fo thin. Zu leh ruihhlo hian i antidepressant damdawi te chu a tichak lo thei bawk. Substance hman chungchangah harsatna i neih chuan tanpuina lak a pawimawh . Depression atang hian harsatna i neih chuan i dam kim thei lo. Hemi chungchang hi i doctor nen sawiho rawh.
Enkawlna dang hre reng la, mahse damdawi lam thurawn nen chauh.
Doctor rawn hmasa lovin herb leh supplement engmah hmang suh. Depression damdawi ang bawkin an thawk tha tih finfiahna nghet tak a awm lo. Ṭhenkhat chuan side effect na tak tak an nei thei a, i ei mek damdawi dang nen pawh an inzawm thei bawk. Thil pakhat chu a pianphung a nih vang mai maiin a him tih ring suh.
Mahse, enkawlna dang, finfiah loh pawh ni se, enchhin a him a awm a, chu chu chawlh hahdamna hmanrua, ngaihtuahna, massage, acupuncture te hi a ni. Heng zinga pakhat tal i tih hmain doctor nen inbiakna neih hmasak a pawimawh.
Pawimawh tak: Engtik lai pawhin i lungngaihna a nasat a, mahni intihhlum tumna i neih chuan professional tanpuina zawng nghal rawh . Damdawi in hnai ber Emergency Department (ETU) ah kal la, i doctor hnenah hriattir nghal rawh.
Take-Home Thuchah a ni
- Depression hi i sualna a ni lo. Damdawi lam dinhmun a ni a, enkawlna hmanga enkawl theih a ni.
- Damdawi inenkawlna bakah hian nitin exercise tlem te te, ei leh in inthlau tak te, mut thatna te hian chakna nasa tak a pe ang che.
- Zawi zawiin hlimna thlentu i hobby hlui leh ṭhiante kha hmang thiam rawh. Hna lian tak takte chu hna tenau zawkah then rawh.
- Stress tihziaawmna turin meditation leh deep breathing ang chi thil te practice thin ang che.
- Zu leh ruihhlo lakah inthiarfihlim vek rawh. Thil awmdan an tichhe zual chauh a ni.
- Damdawi dang i duh chuan thutlukna i siam hmain i doctor nen inbiakna neih hmasak phawt ang che.
- Nangmah chauh i ni lo tih hre reng ang che. Ṭanpuina dil chu hlau ngai suh.
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