A bîk takin ruah sur leh lungngaihna ni lai hian a châng chuan i lungngai em, i bo a, i lungngai em? Engkim hi i bo vek ang tih i hria em? Ni a chhuah a, khaw lum a nuam deuh chuan chu rilru chu a bo ta em ni? Mi tam takin chutiang thil tawn chu an lo tawng tawh a ni. Vawiin hian kum khat chhunga hun engemaw chen a awm thin rilru lam harsatna kan sawi dawn a ni. Hei hi seasonal affective disorder (SAD) kan ti a ni.
Seasonal affective disorder (SAD) tih hi eng nge ni?
A awlsam zawngin sawi ila, SAD hi depression chi khat a ni a, kum tin a hun laia thleng chauh a ni. I rilru put hmang, ngaihtuahna leh nungchang a nghawng thei a ni.
Mi tam tak tan chuan he dinhmun hi ruah sur leh khaw lum lai hian a intan thin. Ni eng, khaw lum a lo thlen chuan heng symptoms te hi a reh zauh zauh thin. Hetiang dinhmun hi thlasik hun na tak ramteah a awm fo thin. Mahse, a tlem hle a, mi thenkhat chuan khaw lum a lo tan tirh pawhin hetiang lungngaihna hi an nei thei a ni. "Summer Depression" kan ti a.
Engvangin nge hetiang hi a lo awm? A chhan engte nge ni?
Chutiang a nih chhan chiang taka sawi theih ni lo mah se, scientist-te rin chhan lian tak tak engemaw zat a awm.
A chhan ber chu ni êng tlakchham vang a ni . Ngaihtuah teh, kan thluak hian chemical pakhat a nei a, chu chuan hlimna leh thlamuanna rilru put hmang a thunun a ni. Hei hi serotonin an ti a . Ni eng a tlahniam chuan he serotonin siamchhuah hi a tlahniam thei a ni. Chutah chuan chutiang lungngaihna, bo leh nunna nei lo rilru put hmang chu a lo thleng ta a ni.
Tin, a thim deuh deuh chuan kan taksa hian mut tirtu hormone melatonin , a siam tam zawk bawk. Chuvangin hei hian nitin pawh mutthilh leh chau takin min siam thei a ni.
Keini ram ang ram, kum khat chhunga ni êng ṭha kan neihna ramah chuan khawthlang ramte aiin he dinhmun hi a tam lo hle. Amaherawhchu, chu chu kan tipung lo tihna erawh a ni lo. Mi thenkhat chuan ruah sur chhunzawm zel leh khaw lum lai hian heng natna hi an nei thei a ni. Hetiang dinhmun hi hmeichhia leh tleirawl puitling zingah a awm fo thin.
Hetiang natna lan chhuah dan hi engte nge ni?
SAD vei chuan general depression symptom tam tak a lantir thin. Mahse, heng symptoms te hi khaw lum leh khaw vawt a zirin a danglam deuh thei.
| Thlasik/ruah sur lai (Winter SAD) chhunga natna lan chhuah dan . | Thlasik/khaw lum lai (Summer SAD) chhunga natna lan chhuah dan . |
|---|---|
| Nitin a tam zawkah chuan lungngaihna leh lungkhamna nei | Thil hahdam lo leh thinrim reng reng |
| Chauhna, chau tih hriat reng reng | Mut theih lohna lama harsatna |
| A tlangpui aia mut tam | Anorexia leh taksa rihna tihtlem |
| Carbohydrates tamna ei tur (starch), buhfai, chhang, leh sweets ei duhna | Aggressive taka thil tih dan |
| Ei duhna a tipung a, taksa rihna a tipung bawk | Agitation tih a ni |
| Mahni chauha awm duhna leh khawtlang atanga hla taka awm duhna | Tûn hmaa i hlim ṭhin thilte ngaihvenna hloh |
Heng zawng zawngah hian, mahni intihhlum tumna i neih chuan , dinhmun pawi tak a ni. Hetianga i inhriat chuan i rintlak mi biak nghal a, damdawi lam thurawn lak a pawimawh hle.
Engtin nge hei hi SAD a ni tih chiang taka i hriat theih ang?
Heng symptoms te hi i neih chuan a tha ber chu i chhungkaw doctor pan hi a ni . Zawhna a zawt ang che a, a tul chuan taksa enfiahna a nei ang a, chu chuan natna hriat theihna a siam ang.
Doctor chuan hengte hi a ngaihven tlangpui ang:
- Kum hnih kalta chhung khan kum tin heng lungngaihna lanchhuahnate hi a rualin i nei tawh em a, chu hun tawp lamah chuan a bo tawh em?
- Hun dangah heng symptoms te hi i nei lo em ni?
- A chang chuan thyroid harsatna, thisen sugar hniam (hypoglycemia), virus infection emaw, rilru lam natna dang emaw nen a inthlau thei bawk. Chuvangin Doctor pawhin a tul chuan thisen test ang chi thil a ti thei bawk.
Hei hi eng enkawlna nge ni?
Vanneihthlak takin SAD hi enkawl theih a ni a, enkawlna kawng hrang hrang a awm bawk.
Light Therapy hmanga enkawl a ni
Hei hi SAD enkawlna lar leh tangkai ber pakhat a ni. Ni khatah minute 15-30 vel ni êng ang chi, a bik taka siam lamp (Light Box/SAD Lamp) atanga lo chhuak êng êng tak hmaah hun hman a ngai a ni. He light hian kan thluaka chemical awmte balance turin a pui a, kan taksa biological clock pawh a reset thei bawk. Heng lamp te hi online atanga lei theih ni mahse, i tan a tha em tih leh eng chen nge i hman tur tih i doctor zawh a pawimawh hle.
Psychotherapy hmanga enkawlna
Hei hian i rilrua ngaihtuahna ṭha lo lo thlengte hriatchhuah, enkawl, leh hmachhawn a huam a ni. Hei hi Cognitive Behavioral Therapy (CBT) kan ti a ni. Hei hian hun rei tak chhung chhawmdawlna a pe thei a ni.
Damdawi ei tur
A then phei chuan i doctor chuan antidepressant a pe thei bawk. Chungte chu Doctor enkawlna leh thurawn hnuaiah chauh hman tur a ni.
SAD nena nung turin eng nge i tih theih ang?
Enkawlna bakah hian nangmah ngeiin i tih theih tam tak a awm a.
- Nitin pawn chhuak rawh: Chhum tam takah pawh pawn lama awm hian hlawkna a awm. Pawn chhuah a harsat chuan tukverh bulah awm rawh. I in kawngkaa curtain te chu hawng la, êng chu luh tir rawh.
- Exercise: Ni khatah minute 30 tal kea kal emaw tlan emaw ang chi thil ti rawh. Exercise hi natural mood tichaktu a ni.
- Ei leh in inthlau tak ei rawh: Starchy leh sweet foods ei duh i neih pawhin thlai, thei leh ei tur tha tak tak ei tam rawh. Hei hian i taksa chu chakna a pe ang.
- Ṭhiante leh chhungte nena inzawmna siam: Mahni inthiarfihlim suh. I rilru a thil awm chu i rintlak tak hnenah sawipui rawh. Social connection hi i rilru tan a pawimawh hle.
- I mut kha fimkhur rawh: Nitin a ruala mut leh thawh tum ang che.
- Thutlukna lian tak siam suh: Hun hahthlak lai hian nun thutlukna lian tak tak (hna thlak ang chi) siam loh tur.
Hei hi i sualna a ni lo tih hre reng ang che. Hei hi damdawi lam dinhmun enkawl theih a ni. Chuvângin, ṭanpuina dîl chu hlau ngai suh.
Take-Home Thuchah a ni
- Seasonal affective disorder (SAD) hi ‘lungngaihna’ mai ni lovin, damdawi lam natna, enkawl ngai a ni.
- Hei hi khaw lum leh khaw vawt inthlak danglamna nen a inzawm ber a, a bik takin ni êng tlahniam nen a inzawm tlat a ni.
- Kum tin a ruala lungngaihna, bo emaw, nunna nei lo emaw i inhriat chuan, chu chu i doctor hnenah sawipui rawh.
- Enkawlna tha tak tak, light therapy, damdawi, leh psychotherapy te pawh a awm.
- Exercise, ei leh in tha, leh midang nena inpawh taka awm ang chi nunphung inthlak danglamna hian he dinhmun hi thunun kawngah kawng thui tak a zawh a ni.
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