Khaw lum vangin i lungngai em? SAD chungchang hi han sawi ila! (Seasonal Affective Disorder) tih hi a awm lo.

Ni eng takah chuan window atanga thlir hi kan duh vek a, van boruak pawh a sen vek a ni lawm ni? Sava leh thingkung hmuh hian min ti lawm hle. Mahse mi thenkhat tan chuan, a bikin ruahtui tlak lai leh ni eng a tlem lai ni, tukverh atanga an han thlir chuan chutiang hlimna chu an nei lo va, phurrit leh lungngaihna lian tak an ni. An ngaihtuah a, "Vawiin ni a awm lo em ni? Naktuk ah a eng dawn em?" Nilengin mut ang maiin an inhria. An inkhung tlat ang maiin an inhria. Hetiang thil hi i hre ngai em?

Hei hi lungngaihna chauh a ni lo. Hei hi damdawi lama hriat lar rilru lam natna a ni. Seasonal Affective Disorder , emaw a tawi zawngin (SAD) kan ti thin. A awlsam zawngin sawi ila, hei hi kum khat chhunga hun engemaw chen chhunga awm thin lungngaihna chi khat a ni. Sri Lanka ramah chuan ruah sur chhunzawm zel lai leh ni êng a tlem lai hian hetiang dinhmun hi kan hmu fo thin. A chhan ber chu kan vun hian ni eng a dawng tlem vang a ni. Mahse, mi thenkhat tan chuan he natna hi ni eng leh khaw lum lai pawhin a awm thei bawk.

Hei leh SAD hi eng nge a danglamna?

Ruahtui tlak lai hian tlem a tlahniam leh bo deuh tih hi thil pangngai tak a ni. Mi zawng zawng deuhthaw hriat theih thil a ni. Mahse SAD a nih theih nan chuan heng symptoms te hi ni engemaw zat a zawnin a awm a ngai a ni. Tin, nitin hnathawhnaah a tibuai a ngai bawk.

Hetiang hian han ngaihtuah teh. I tih dan pangngai tih duhna i nei lo. Engtik lai pawhin i chau hle tih i inhria. Chaw thenkhat, a bik takin carbohydrate tamna ei tur, buhfai, chhang, leh noodles te duhna nasa tak i nei bawk. Heng symptoms te hi ni tam tak, a chang chuan thla tam tak chhung a awm thin. Ni a chhuah a, khaw lum a lo ṭhat chuan heng symptoms te hi a bo zauh zauh thin.

I chhungte emaw, i thiante emaw inthlak danglamna i hmuh chuan, entirnan, an thil tih fo thin chu an pumpelh reng a nih chuan emaw, an nihna pangngai an hriat loh chuan, "Engtin nge i awm?" Mut harsatna nei reng emaw, lungngai emaw i neih chuan doctor pan a, thurawn lak a tha ber. Ṭanpuina dil hian SAD i nei tihna a ni hauh lo va, mahse hriselna lama harsatna awm mek eng pawh ngaihtuah a pawimawh hle.

SAD nia rinhlelh a nih chuan doctor hian eng test nge a tih?

SAD natna lan chhuah dan hi mi hrang hrangah a inang lo thei. Tin, heng chhinchhiahnate hi natna dangah pawh hmuh theih a nih avangin, i doctor chuan SAD i nei tih a sawi hmain a chhan dang a paih chhuak mai thei bawk.

A awlsam zawngin, a hmasa berah chuan taksaah hian damdawi lam natna dang a awm leh awm loh enfiah hi a ni.

Hetianga basic medical test a tih hnu leh a chhan dang a awm loh thu a finfiah hnuah chauh doctor chuan SAD condition hi a ngaihtuah ber ang.

SAD enkawl dan tur chu engte nge ni?

Vanneihthlak takin SAD enkawlna atana pui thei tur enkawlna tha tak tak engemaw zat a awm.

• Ni chhuahna: A theih phawt chuan, a bik takin zing lamah pawn chhuakin hun engemaw chen hmang rawh. Kal la, a nih loh leh pawnah thu mai rawh. Hei hi a damdawi awlsam ber leh tha ber a ni.
• Phototherapy: Hei hian ni êng ang chi êng pe chhuaktu special light box hmaah ni khatah minute 20-30 vel hun hman a ni. He light hian thluaka chemicals a tidanglam a, mood a ti tha bawk. Amaherawhchu hei hi Doctor kaihhruaina hnuaiah chauh hman tur a ni.
• Damdawi: A then phei chuan doctor chuan antidepressant a pe thei bawk.
• Enkawlna dang: 1.1.Mi thenkhat chuan acupuncture leh 5-HTP ang chi supplement hmangin hlawhtlinna an chang tawh bawk. Mahse, hengte hi a that dan hi zirchian a la ni a, chuvangin eng thil pawh i tih hmain doctor nen inbiakna neih hmasak a pawimawh.

He dinhmun hi nunphung inthlak danglamna hmangin control theih a ni em?

Ni e, a dik tak zet. Enkawlna bakah hian he natna hi i nunphungah inthlak danglamna tenau te siamin nasa takin i thunun thei a ni.

Ei leh in

Mi thenkhat chuan gluten, processed foods, zu leh sugar te an tihtlem avangin rah tha tak an hmu a. Mahse heng ei leh in lama inthlak danglamna te hi SAD damdawi a ni tih finfiah a la ni lo tih hre reng ang che. Chuvangin, inthlak danglamna lian tham i siam hmain doctor emaw, nutritionist emaw biak hmasak phawt chu a finthlak hle ang.

Exercise leh rilru tihlum

Yoga leh kea kal ang chi thilte hian nasa takin a pui thei a ni. Nitin exercise i tih hian taksaa endorphins siamchhuahna a tipung a, chu chuan i mood a titha a ni. Tin, ngaihtuahna leh pawn lama kekawr bul lo kal (grounding) ang chi thilte hian rilru a ti thlamuang thei bawk.

Vawi tam tak chu, a bik takin nu, pa, leh chhungkaw phurrit phur mekte tan chuan an hriselna ngaihtuah hi an rilrua thil awm hnuhnung ber a ni. Ṭanpuina an mamawh tih pawm a, "Hei hi ka ti thei lo" tih zir hi he zinkawngah hian ke pen pawimawh tak a ni.