Stress hian i rilru leh taksa a nghawng dan i zir dawn nia.

Kan nunah hian engtik lai pawhin ‘stress’ tih thumal hi hre lo an awm lo, a dik em? Exam a hnaih lai te, hnathawhna hmuna harsatna a awm lai te, chhungkaw harsatna a awm lai te... Hetiang hun lai hian pressure tlem, phurrit, kan inhriat hi thil pangngai tak a ni. Dik tak chuan hei hi thil hlauhawm emaw, hlauhawm emaw eng emaw avanga kan taksa leh rilruin a pianpui chhanna a ni. Mahse he rilru hahna hi a lo awm fo va, a awm reng a nih chuan kan rilru hriselnaah nghawng lian tak a nei thei a ni. Chu chu vawiinah kan sawi dawn a ni.

Engtin nge stress hian i rilru hriselna a nghawng?

A awlsam zawngin, stress i neih hian i taksa chu a inthlak nghal mai thin. Ngaihtuah teh, kawngpuiah i kal laiin car pakhatin a rawn rawn bei nghal che a. I heart rate a sang a, i thawk a chak a, i taksa ruh a ti na a, i thawk a chhuak tan a ni lawm ni? Chu chu kan taksa 'fight or flight' chhanna a ni. Chu chu ‘fight or flight’ kan tih hi kan natural response a ni tihna a ni. Hei hi kan autonomic nervous system hian a thunun a ni.

Hetiang stress tlem hian exam ang hun chhung hian kan perform tha zawk a, kan ngaihtuahna kan seng reng thei bawk. A tha alawm. Mahse he dinhmun hi a la awm zel a nih chuan, chu chu chronic stress a lo awm chuan kan taksa leh rilru tan pawh a tha lo tihna a ni. Hei hian rilru lam harsatna, lungngaihna, lungkhamna, rilru lam natna, leh ruihhlo hmansualna te a thlen theihna a tipung a ni.

Chronic stress-ah hian symptom tam tak hmuh tur a awm a. Eng nge an nih i han thlir teh ang.

Engvangin nge stress nasa tak kan neih?

Stress thlen thei thil tam tak a awm. Mi tin a inang lo. A chhan tlangpui thenkhat chu:

• Nun inthlak danglamna lian tak : Hna hloh, hmangaih tak thihna, nupa inthen, hmun thara insawn ngai ang chi thil.
• I tanpui tur nei lo anga inhriatna: Harsatna i neih laia biak tur emaw, tanpuina dil tur emaw nei lo anga inhriatna hi a buaithlak hle thei a, mahni chauhna a awm thei bawk.
• Mut harsatna: Ni tam tak mut tlem hian taksa leh rilru a ti chau a, a ti buai thei bawk.
• Taksa natna : Hun rei tak natna tuar hi rilru hahna thlentu lian tak a ni thei bawk.
• Emotion control harsa: Lungngaihna leh thinrimna ang chi emotion i thunun theih loh hian stressor lian tak a ni bawk.

Engtin nge he pressure hi kan enkawl ang?

A tha ber chu he stress hi kan enkawl theih nan thil tam tak kan tih theih a ni. A pawimawh ber chu eng thil nge i stress tih hriat chian hi a ni. Tichuan, i hmachhawn theih dân kawng i zawng thei ang.

Nitin exercise la.

Ni khatah minute 30 tal kea kal, tlan, cycle khalh ang chi thil ti rawh. Exercise kan neih hian , kan taksa hian hormone a tichhuak a, chu chuan stress a tiziaawm a, hlimna min pe bawk. I taksa leh rilru hriselna atan a tha hle.

I tanpui tur i mamawh (Support System).

Mahni chauhin hrehawm tuar suh. Harsatnate chu a chhunga bottle-a dah reng hian thil a tichhe zual mai. I thian hnai tak emaw, chhungte emaw nen inbiakna neihpui rawh. A châng chuan i buaina chu chinfel a ni lo a nih pawhin, sawi chhuah chu hahdamna nasa tak a ni thei. Tin, a tul chuan hei atan chauh hian support group a awm bawk. Chutih rual chuan, .Doctor nena inbiakna neih a pawimawh hle.

Hobby-ah inhmang rawh

I duhzawng thil tih nân hun engemaw chen ruahman rawh. Lehkhabu chhiar te, hla ngaihthlak te, movie en te, huan siam te, etc. te pawh a ni thei a, heng thilte hian i rilru a hahdam thei a, i hlim thei bawk.

Chaw hrisel ei rawh.

Ei leh in inthlau tak chuan rilru lama dinhmun nghet tak i neih theih nan a pui bawk ang. Thlai , thei, leh greens ei tam rawh. Sugary drinks leh fast food te hi a theih ang anga tihtlem tur a ni.

Relaxation technique hrang hrang practice rawh.

Meditation, yoga, leh deep breathing exercise te hi a \angkai hle thei a ni. Ni khatah minute 10-15 vel dah la, i mit khap la, thawk la la, zawi zawiin thawk chhuak rawh.

I hnathawh tur buatsaih rawh.

Hna tam tak thawh tur i neih chuan i lu a rit hle tih i hria. Chuvangin, to-do list i siam a, thil pawimawh ber berte i dah pawimawh a, hna i thawh turte chu felfai taka i tih zawh chuan i lu chunga rit chu nasa takin a tlahniam ang.

Engtikah nge damdawi lam thurawn kan zawn ang?

Stress hi thil pangngai ni mahse, a chang chuan natna khirh tak a ni thei. A hnuaia symptoms te hi i neih chuan ngaihthah lo la, doctor rawn nghal mai tur a ni.

• Nun nawrna i tuar thei lo a nih chuan, i nitin hna pawh thawk thei lo khawpa rit taka i inhriat chuan.
• Mahni intihchhiat tumna i neih chuan. Hei hi dinhmun pawi tak a ni. Chutiang ngaihtuahna i neih chuan i rintlak hnenah hrilh nghal la, doctor thurawn la rawh.
• I stress tihziaawmna tur thil chi hrang hrang i tih tawh a, mahse i symptoms te chu thla tam tak chhung a awm reng a nih chuan.
• I rilru natna, thawk harsa, luak chhuak, luak chhuak ang chi symptom i neih chuan damdawi in emergency room (ETU)-ah i kal nghal tur a ni a, hengte hi heart attack chhinchhiahna a nih theih avangin.