I stress em ? A nih loh leh pressure hnuaiah i awm em? Chutiang chu nangmah chauh i ni lo. Kan nunah engtik lai pawhin he dinhmun hi kan hmachhawn vek a ngai a ni. Thil sangkhat avang hian kan stress thin a, hnathawhna hmuna harsatna, in lama harsatna, exam, inlaichinna lama harsatna, etc. Mahse, i hria em, he stress hi thil tha lo a ni ngai lo?
Stress hi thil tha lo a ni fo em?
Ni lo, a chang chuan hei hi a tha thei. Hna thar i tan dawn emaw, inneih ang chi thil lian tak i ruahman dawn emaw han ngaihtuah teh. Hetiang hun laia pressure tlemte i neih, chu chu hun rei lote chhunga nawrna , hian i ngaihtuahna i ngaihtuah reng theih nan a pui thei che a, i hna tha taka thawk turin a fuih thei che a, i thiamna tihpunna kawngah pawh a pui thei bawk che a ni.
Hetiang hunah hian stress a tha chhan chu hun rei lote chhung atan chauh a nih avangin i thunun theih nia i hriat harsatna hneh turin a pui che a ni.
Mahse buaina chu he stress hi rei tak a awm chuan a ni. Chronic stress hian i taksa leh rilru tan harsatna nasa tak a thlen thei a ni. Research chuan chronic stress hi natna khirh tak tak, hypertension , thau lutuk, leh depression te nen a inzawm tih hmuhchhuah a ni.
He ‘Fight-or-Flight’ chhanna hi eng nge ni?
Stress hian hmun pawimawh tak a chang tak zet a ni. I nunna chhanhimna kawngah pawh a pui thei a ni. Hmanlai kan pi leh pute kha han ngaihtuah teh. An tan chuan stress hi an nunna chhanhimtu thil a ni. Chu chuan taksa lama hlauhawm tak tak, rannung beih ang chi chu pumpelh tumin a ṭanpui a ni. A chhan chu i stress lai hian i taksa chuan hlauhawmah a inngai thin. Tichuan i taksa chu survival mode-ah a lut ta a ni. Hei hi ‘fight-or-flight’ response kan tih chu a ni.
A awlsam zawngin sawi ila, ‘Fight-or-Flight’ tih hi i taksaa chemical inthlak danglamna hrang hrang, taksa chakna atana inbuatsaih che a ni. Hetiang chhanna hian a chang chuan i freeze thei bawk.
He stress response hian dinhmun hlauhawm tak tak paltlang turin min la puih laiin, chhanna dik tak a ni ngai lo. A tam zawkah chuan nunna atana hlauhawm tak tak lo thil avanga lo awm a ni. A chhan chu kan thluak hian hlauhawm tak tak leh hlauhawm anga kan hriat thil hi dik takin a thliar hrang thei lo.
I stress lai hian thluak chhungah eng nge thleng thin?
Stressor i tawn hian, bear thinrim emaw, hnathawhna hmuna hun tiam dik lo emaw pawh ni se, i thluaka thil thleng hrang hrang a intan thin.
1. Signal hmasa ber: Pakhatnaah chuan amygdala , i rilru put hmang thununtu thluak peng chuan he stress chungchang hi i hriatna panga hmangin a dawng a ni. Chu thu chu hlauhawm emaw, hlauhawm emaw anga a hrilhfiah chuan, thluak control center, hypothalamus -ah signal a thawn nghal a ni.
2. System activation: Hypothalamus hi taksa peng dang nen Autonomic Nervous System hmangin a inzawm a ni. Hei hi duh loh zawnga hnathawh, heart rate leh thawk dan te control tu a ni. Hei pawh hian hmun hnih a nei a, chungte chu Sympathetic leh Parasympathetic system te an ni.
- Sympathetic Nervous System hi a hmaa kan sawi tawh angin ‘fight-or-flight’ response tichaktu a ni. Hlauhawmna chhanletna atana i mamawh chakna a pe che a ni.
- Parasympathetic Nervous System hian a kalh zawngin a ti thin. Chu chu taksa a ti thlamuang a, hlauhawm a awm loh laiin "rest and digest" state-ah a dah tihna a ni.
3. Hormonal Action: Amygdala hian hlauhawmah i awm tih hypothalamus-ah signal a pe a, adrenal glands-ah signal a thawn a, sympathetic nervous system a tichak a ni. Chumi hnuah adrenal glands te chuan hormone adrenaline chu an pump chhuak ta a ni . Hei hian i thinlung a ti chak zawk a, i taksa ruh leh taksa peng hrang hrangah thisen tam zawk a pump lut thin. I thawk a rang thei a, i hriatna pawh a sensitive lehzual thei bawk. Taksa hian thisenah glucose a chhuah bawk a, hmun tinah chakna a thawn chhuak thin.
A dawtah chuan HPA axis, hypothalamus, pituitary leh adrenal glands te atanga siam network chu a thawk chhuak ta a ni. Hei hian stress hormone dang, cortisol -te a tichhuak a, chu chuan i taksa chu a fimkhur a, a harh reng a ngai a ni.
Stress hian taksa chhunga system hrang hrang a nghawng dan
Heng chemical inthlak danglamna tinte hian hun rei lote leh hun rei tak chhunga nghawng a neih hian i taksa system zawng zawng deuhthaw a nghawng a ni. Engtin nge tih i en ang u.
| Taksa kalphung | Hun rei lote chhunga nghawng a neih | Hun rei tak chhunga nghawng a neih |
|---|---|---|
| Musculoskeletal system hmanga taksa peng hrang hrang | Pressure a chhuah chuan taksa ruhte chu a nghet nghal a, a pangngaiah a kir leh ta a ni. | I taksa ruhte a tension reng chuan tension lu na, migraine leh natna dang rei tak tak i nei thei a ni. |
| Thluak lam hawi | Thâwk hi a thuk a, a rang bawk. Mi thenkhat chuan thawk hah (hyperventilate) an ti thei. Hei hian panic attack a thlen thei bawk. | Asthma ang chi natna i neih chuan thawk rang hian oxygen mamawh zat hmuh a harsat phah thei a ni. |
| Lung leh thisen kalna (Cardiovascular system) a ni | Thinlung chu a na zual sauh sauh a. Thisen kalna kawng a zau a, thisen tam zawk chu ruh lian tak takah a thawn a, thisen sang a tisang a ni. | Heart rate sang zel, thisen sang leh stress hormone level hian heart attack, stroke leh hypertension te a tipung a ni. Cholesterol level pawh a nghawng thei bawk. |
| Endocrine system a ni | Hormone adrenaline leh cortisol te hian taksa chu beih emaw tlanchhiat emaw theihna chakna a pe a ni. Liver hian sugar a siam tam zawk. | Mi thenkhat taksaah hian he sugar tam zawk hi a la lut leh thei lo a, hei hian Type 2 Diabetes vei theihna a tipung a ni. Hun rei tak chhung cortisol ei hian thyroid harsatna a thlen thei a, pum thau a thlen thei a, ngaihtuahna a tichhe thei bawk. |
| Nau neih dan (Reproductive system) a ni | Mipat hmeichhiatna duhna chu rei lo te chhungin a tlahniam thei. | Mipaah: Chronic stress hian testosterone leh sperm siamchhuahna a nghawng thei. Erectile dysfunction a awm thei. Hmeichhiaah: Thlasik hun hi a mumal lo thei a, a tawp thei a, premenstrual symptoms (PMS) a tizual thei bawk. Mipat hmeichhiatna duhna pawh a tlahniam thei bawk. |
| Chaw ei dan (Gastrointestinal) . | I pum chhungah hnim hring (butterfly) i nei thei a, i pum a na thei a, i rilru a na a, i luak chhuak thei bawk. Chaw ei duhna, ril\am, emaw, chaw ei khamna te pawh i nei thei bawk. | Natna khirh tak leh ei leh in lama inthlak danglamna a awm thei a, chu chuan acid reflux ang chi dinhmun a thlen thei a ni. |
Eng nge i tih duh?
Hengte hi i chhiar zawh chuan stress hian kan taksa a nghawng nasat zia chu i hrethiam mai thei. Chuvang chuan thunun a pawimawh hle a ni. Hun rei tak chhung pawh thunun theih loh stress i tawk a nih chuan a tha ber chu doctor nen inbiakna neih hi a ni. Hemi chungchang hi chhungkaw doctor nen inbiakna neih hlau suh . He natna hi enkawl dan tur leh a tul chuan enkawlna tur thurawn tul tak tak a pe ang che.
Take-Home Thuchah a ni
- Stress hi thil tha lo a ni ngai lo. Hun rei lote chhûnga lungkhamna chuan harsatnate hneh tûrin min ṭanpui thei a ni.
- Buaina chu hun rei tak chhung, chronic stress a ni. Hei hian i taksa leh rilru hriselna nasa takin a tichhe thei a ni.
- Stress a nih chuan thluak hian ‘Fight-or-Flight’ response a tichak a, taksaah hormone a chhuah tir a, hlauhawm tur atan a buatsaih che a ni.
- Hetianga a chhanna hi a kal zel chuan natna chi hrang hrang a thlen thei a, chu chu thinlung natna, zunthlum, thisen sang, leh lungngaihna te hi a ni.
- Stress thunun theih loh i neih chuan nangmah chauhin hrehawm tuar suh, mahse i doctor hnenah thurawn dil ngei ang che.
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