Hna tam tak karah pawh minute 5 chhung stress tihziaawmna tur! (Stress tihziaawmna rang) .

I kuta phone , call reng reng, email, WhatsApp message... Office deadline, hna atanga ban tawh hnathawh, hna hloh hlauhna... Heng zawng zawng nen hian i hriat hma pawhin i taksa chu a hunch over a, darkar tam tak chu i chair atanga tho lovin a liam ta a ni lawm ni?

I chawlh hahdam theih nan hun i mamawh a ni. Mahse, chu chu tuin nge hre reng? Chumi atan chuan tuin nge hun nei? Hun i nei tawh! Hun rei lote chauh a la ngai a, minute nga ang mai a ni.

Technique tlemte, rilruah instant relief thlen thei

Stress i tawk reng a nih chuan a chhan leh a nghawng zawng zawng ngaihtuah a pawimawh hle.

Damdawi thiam lar tak Herbert Benson-a sawi dan chuan kan taksain stress response a neih dan kalh tak chu relaxation response hi a ni. Chu chu ``Relaxation Response'' an ti a, i thawk a rang a, i taksa ruh a tikhauh tih i hriat chuan mantra meditation tlemte ang chi thil tih a rawt a ni.

"Hetah hian thil pahnih hriat reng tur a awm a ni," a ti. "A hmasa ber chu sawi nawn leh hi a pawimawh ber a ni. A pahnihna chu thil dang i rilruah a lo thlen (leh a lo thleng dawn) chuan chu ngaihtuahna chu i ngaihtuah lo tur a ni a, a lo thlawh bo mai tur a ni.

I tih tur chu hetiang hi a ni:

I desk bula chair-ah thu la, i mit khap rawh. I taksa chhunga thau awmte chu tumruh takin ti hahdam rawh. Thâwk thûk tak la la, i thawk chhuah rualin rilru lamah i tâna awmze nei thumal sawi rawh. Mi thenkhat tan chuan he thumal hi "hmangaihna" a ni mai thei. Catholic tan chuan "Mari Thianghlim, khawngaihnain a khat..." tih a ni thei a, Buddhist tan chuan "Buddhain malsawm che rawh se" emaw, "Khawngaihna pathumte'n malsawm che rawh se" emaw a ni thei. Chu chu nangmah thu a ni.

Thâwk la la, i thawk chhuah rualin i rilruah thu chu sawi rawh. Ngaihtuahna dang i rilruah a lo thlen chuan kalsan mai rawh. Hetiang hian minute thum atanga minute li chhung tih tur a ni. Tichuan i mit meng la, i hnathawhna lamah kir leh rawh. Nitin rilru hahdam taka awm theih nan Dr. Benson chuan chawhmeh ei hmain minute 10 vel hetiang hi tih a rawt a ni. Tichuan, nitin i stress nghal a nih chuan he method hi instant relief i hmuh theih nan i hmang thei ang.

Exercise atanga siamthatna rang tak

Taksa chhunga he natna hi tihbo dan dang a awm bawk. Chu chu i taksa chu tlem tal thawhrimna pe turin a ni! Ngaihtuah teh, office chhunga stairs pakhatah tlan chho rawh. A nih loh leh leiah chhuk la, push-up 10 vel ti rawh. Chutianga tumruh taka i taksa chu thawhrimna tlem i pek chuan thluak leh nervous system-a stress laia activate pathways ang chiah kha a tichak a ni. Tichuan taksa chuan tun hi chawlh (recovery) hun a ni tih a ngaihtuah a. Hei hian taksaa rihna chu a ti reh ang.

Thil dang \angkai tak chu taksa chhunga taksa peng hrang hrang tense (tense) a, chutah relax (relax) hi a ni.

• A hmasa berin i hmai ruh te chu second 5 vel tense la, chutah chuan relax rawh.
• A dawtah chu kawr leh kekawrte a ni.
• Hei hi i ke thlengin ti rawh.
• Ui tui pek ang maia chak taka i kut leh ke i vawrh hian hahdamna a thlen nghal bawk.

Thâwk thûk tak hmanga thawk chhuah dan

Hun tiam emaw, mi pakhatin a sawi emaw avanga i thinrim chuan i thawk chu a rang a, a thuk lo mai thei. Hetah hian a pawimawh ber chu i lung hnuai lam atanga boruak hlui zawng zawng chhuah chhuah vek hi a ni.

Hei hi hetiang hian tih a ni:

I thawk chhuah hian i pum chu hmalam pan rawh , i rilru ni lovin. Tichuan, thawk thei lo khawpa i tight hma loh chuan boruak zawng zawng chu squeeze chhuak rawh. I pum chu hmalam pan leh la, thawk la, vawi khat chu han ti ve teh!

Mit exercise ruala thawk thuk hian hahdamna nasa tak a pe bawk. (I mit chu chunglam, hnuai lam, dinglam leh veilamah i roll laiin thawk la la).

"Kan thunun theih loh nia kan ngaih thil te, thil thleng tak tak te pawh hi kan thunun thei tak zet a ni. Entirnan, kan heart rate tihhniam hi." Damdawi in emergency room (ETU)-a hmeichhe pakhat chu a heartbeat mumal lo (arrhythmia) vangin monitor-ah a inzawm tih ka hria. Hlauthawng taka amah en rengtu a fanu naupang tak chuan a hmuh chuan a thinlung chu "Amah... Sir..." tiin thupek a pe ta a ni. Mak tak maiin monitor chuan a heart rate a tlahniam tih a rawn tarlang nghal a. Mite hian an ngaihtuah aiin an taksaah thununna an nei tam zawk.

Pressure awm chhan hi kan thlak danglam dawn em ni?

Taksa lama stress tihchhuah mai mai hi a tawk lo. A bulpui ber chu ngaihtuah a tha ber. Hlauhna emaw, thinrimna emaw kan hriat huna kan tih tlangpui chu chu hriatna chu buaina a ni tih ngaihtuah a, dodal hi a ni.

Chu ai chuan chu rilru put hmang chu dodâl la, zawhna pathum zawt rawh:

1. Ka chhanna hi a dik em?

2. Tuna ka thil tih (thinrim, leiah thil paih, bang ka kut ka beng) hi a tangkai em?

3. Hei hian ka rilru a ti hahdam em?

Hetiang approach hmang hian chu feeling chu a deactivate a, a danglam ta a ni.

Kawng dang chu i stress laiin chawlhsan la, he sentence hi tifel rawh: "___________ ka nih loh avangin ka lawm hle."

Traffic-ah i tang tlat mai ang tih han ngaihtuah teh. "Accident-a awm kha keimah ka nih loh avangin ka lawm hle mai," tiin i ngaihtuah mai thei. Hna dang pek i nih chuan, "Hna ka chhuahsan lo," tiin i hlim mai thei.

Thil awmdan tihdanglam theih dan dang a awm bawk. I boss nena inbiakna leh hna thawh dun te, chawlh hahdamna i neih tur te, darkar engzat nge i hnathawh zat tur chu a remchan dan anga tihkhawtlai te ang chi thil te. I phone a volume kha tihhniam rawh. I chhehvela thil dangin i ngaihtuahna a tihbuai chu bansan rawh.

A nih loh leh, nui mai mai rawh.- I duh emaw duh lo emaw. "Kan taksa hi kan bum thei khawp mai," tiin mithiamte chuan an sawi. "Thinlung hian nuihzat lai hian hmai ruhte chetna chu hlimna rilruah a hrilhfiah a ni."