Office-a hna tam tak i thawh avanga i rilru hah lutuk emaw, in lama harsatna i neih avanga i rilru hah lutuk emaw hian thawk harsa i ti nghal a, i rilru a buai ang maiin i inhria em? Asthma i neih chuan hetiang hunah hian i dinhmun a chhe zual tih pawh i hre tawh mai thei. Hei hi a takah chuan nangmah chauh a ni lo. Mi tam takin he thil tawn hi an nei a.
Stress leh lungkhamna hian asthma a tizual thei tak tak em?
A awlsam zawngin, a ni, a theih. Asthma pung chhan tam tak zingah hian stress hi a chhan ber pakhat a ni.
Ngaihtuah teh, stress hi kan taksain harsatna emaw, inthlak danglamna emaw a hmachhawn dan pianphung a ni. Thil tha emaw, thil tha lo emaw pawh a ni thei. Mahse, taksa chuan hlauhawmah a ngai a ni.
He stress hian i rilru chauh ni lovin, i taksa pum pui pawh a nghawng a ni. Heng rilru leh taksa inthlak danglamna hian harsatna chi hrang hrang min thlen thei a ni. Pum na leh rilru na tak tak bakah hian thawk harsa i nei thei bawk. He dinhmun hi a bik takin asthma i neih chuan a zual zel a rinawm.
Stress avanga asthma zual zel hi eng symptoms nge ni?
Stress-induced asthma symptoms hi regular asthma symptoms nen a inang hle. Heng symptoms te hi lungkhamna emaw, stress emaw tlem te pawhin a awm thei.
Hei hi a chhan chu kan stress emaw, kan lungkham emaw hian kan taksa hian stress hormone adrenaline leh cortisol te a chhuah tir thin. Heng hormone te hian kan thawkna kawng ruh te hi a tikhauh thei a, a ti hring thei bawk. Hei hian thawk a ti harsa a, chu chuan asthma attack a thlen thei a ni.
Tin, mi chu rei tak stress a awm chuan taksaah inflammatory response rei tak a siam thei bawk. Hei hian asthma attack a thlen theihna a tipung a ni.
Thâwk harsatna nei apiangin lungkhamna leh lungkhamna an neih hi thil pangngai a ni. He lungkhamna hian thawk harsatna a tizual thei a, tihchhiat loh tur vicious cycle a siam thei a ni.
A hnuaia tarlan te hi stress avanga asthma a zual zel avanga a lan chhuah dan tlangpui thenkhat tarlan a ni.
| Symptom a ni | A sawifiahna awlsam tak |
|---|---|
| Thâwk rang emaw thawk hah emaw | Thâwk harsa, thawk hah ang maia inhriatna. |
| A rilru a buai hle | Thâwk chhuah laiin kawr emaw, rilru emaw aṭanga thawm nêm tak hriat. |
| A rilruah a tight emaw pressure emaw a awm tih hriat | I rilru hahdam lo, mi pakhatin i rilru a rawn nawr ang maia i awm. |
| Cough awm reng | Khuh a pung a, a bik takin zanah emaw exercise lak laiin emaw. |
| Chau | Taksa hah lutuk leh mutthilh lutuk. |
| Mut harsat | Khuh avanga mut buai leh thawk harsa. |
| Lungkhamna emaw lungkhamna emaw hriatna | Thâwk lak harsat laia hlauhna leh lungkhamna nei. |
Okay, chuti a nih chuan engtin nge he stress-induced asthma flare-up hi i control theih ang?
Kan nunah lungkhamna hi kan paih bo vek thei lo mai thei. Mahse, enkawl dan kan zir thei a ni. Stress leh chawlh hahdam dan tur i zawn hian hun kal zelah asthma a zual zel loh nan i pui thei ang.
"I asthma flare-ups tichhuaktu dik tak hriat hi a control hmasak ber a ni. Heng triggers te hi kan hriatchhuah hian nakin lawkah chuan pumpelh turin kan inbuatsaih thei a ni," tiin doctor-te chuan an tarlang.
Asthma flare-ups tihtlem leh stress control i tum a nih chuan heng methods te hian a pui thei che a ni.
Tih hmasak ber: I inhaler hmang rawh.
A pawimawh ber chu i asthma symptoms te chu a rang thei ang bera control turin hma lak hi a ni. I doctor-in asthma action plan a siam chu chiang takin zawm rawh. I quick-relief inhaler, ‘rescue inhaler’ tia hriat bawk kha a tul angin hmang rawh. Hei hian i thawkna kawng a hawng thuai ang a, thawk pawh a ti awlsam ang.
A pawimawh ber: I inhaler i hman hnua i symptoms a lo tha lo a nih chuan i action plan kha zawm rawh. Doctor ko nghal la, a tul chuan hospital emergency room (ETU) hnai ber pan rawh.
Thâwk lak dan (controlled Breathing) a ni
Thâwk lakna exercise bik hian asthma attack hma emaw, a vei lai emaw, a hnuah emaw i thawk dan a thunun thei a, i rilru a ti thlamuang thei bawk. I thawk danah i rilru i pe a, asthma attack laiin i rilru a hahdam thei a ni. Hun kal zelah stress tihziaawmna tha tak a ni bawk.
Stress tipung thei environment atanga inthiarfihlim rawh.
A châng chuan, dinhmun emaw, thilthleng emaw, lungngaihna emaw, lungchhiatthlâk tak emaw aṭanga inthiarfihlim mai mai chu lungkhamna tihziaawmna kawng ṭha tak a ni thei a ni. A theih chuan hmun reh leh thlamuang takah kal la, thutthlengah thu emaw, mu emaw la, chawlh hahdam rawh. Hmun i hmuh theih loh chuan rei lo te chhung chu i mit khap tlat ang che. A nih loh leh headphone vuah la, music thlamuanthlak tak tak ngaihthlak rawh.
Relaxation technique hmang rawh
Relaxation exercise hi a awlsam hle. Thâwk thûk tak, taksa ruh tih hahdamna leh ngaihtuahna ṭha tak takte an inzawm khawm a ni. Heng technique te hian i stress level pum pui a tihziaawm thei a, sudden anxiety pawh i control thei bawk.
- Affirmations tha tak tak te
- Muscle relaxation kal zel
- Guided imagery hmanga siam a ni
- Ngaihtuahna (mindfulness) a ni
- Inngaihtuah muk
Ṭanpuina dil hlau suh.
Vawi tam tak chu, kan tih theih aia tam mawhphurhna kan neih hian lungkhamna a pung a. Hetianga a kal zel chuan rilru leh taksa lamah i chau (burnout) thei a ni. Chuvangin, inchhung hna zawng zawng leh office hna zawng zawng mahni chauha thawh tum ai chuan, i rintlak tak hnenah tanpuina dil rawh. I rilru put hmang bottle-a dah a, a tul lo taka mahni inhnukdawk ai chuan tanpuina dil hi a tha zawk hle.
Tin, hun rei tak chhunga tanpuina i mamawh chuan therapist chuan a pui thei bawk che. Anni chuan dinhmun khirh tak hmachhawn dân tûr kaihhruaina an pe thei che a, lungkhamna chu hrisêl taka chhân lêt dân tûr te, leh lungkhamna tihziaawmna tûr te an pe thei che a ni.
I hriselna zawng zawng kha han ngaihtuah teh.
I hriselna zawng zawng tana tha tur eng pawh hi i rilru leh rilru hriselna atan a tha a, chubakah i asthma tan pawh a tha bawk. Exercise neih fo hian stress a tihziaawm bakah lung hnathawh a titha thei bawk. Kal, tui chawi, leh yoga ang chi thiltih te hi stress level tihziaawmna atan a tangkai hle.
Stress i enkawl harsatna nia i hriat chuan i doctor nen thurawn leh puihna dang dawng turin inbiakna nei turin appointment siam rawh.
"Taksa hriselna tha vawng reng tur chuan rilru leh rilru hriselna hrisel neih a pawimawh hle. Exercise hi damdawi tha ber a ni. Exercise tan hi harsa angin lang mahse, tlem tlem, zawi zawiin i tan thei a ni," tiin doctor-te chuan an sawi uar hle.
Take-Home Thuchah a ni
- Ni e, stress hi asthma pung chhan lian tak a ni.
- I rescue inhaler kha i bulah dah reng la, i doctor-in action plan a pek che kha hre reng ang che.
- Thâwk lak dan awlsam tak tak leh calming technique te practice rawh. Chûngte chuan stress control-na kawngah a ṭangkai hle thei a ni.
- I rilru hahna thlentu boruak aṭanga kal bo emaw, i mamawh huna mi dangte ṭanpuina dîl emaw chu hlau ngai suh.
- I hriselna zawng zawng enkawl, exercise neih fo hi stress leh asthma pahnih enkawlna atan a pawimawh hle.
- I asthma emaw, stress emaw chungchangah ngaihtuahna i neih chuan i doctor nen sawiho rawh.
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