Zing i thawh tirh atang khan i rilruah pressure leh phurrit nasa tak i nei fo thin em? Office hnathawh, inchhung buaina, naupang hnathawh, sum leh pai lama harsatna... Heng thilte hi a hnungzuia a lo thlen hian engkim i chau a, i lu chu a puak ang tih i hria a ni lawm ni? Kan nunah hian hetiang pressure, chu chu stress , hi kan nei vek a ni. A pangngai hle mai. Mahse a pawimawh ber chu he stress hi thunun kan zir a, min thunun tir ai chuan hmachhawn kan zir hi a ni. Vawiin hian hemi chungchang hi kan sawi dawn a ni.
Engvângin nge lungkhamna tuar chhuah zir chu kan tân a pawimawh êm?
A awlsam zawngin sawi ila, rilru hahna ‘tawh’ tih awmzia chu kan rilru leh taksa chu a tlukpui thei ang bera vawn tumna a ni a, chu chu a tlu lova, kan nunah harsatna, harsatna, emaw, kan tana kan hmachhawn harsa thilte kan hmachhawn hunah. Hei hi thlipui tleh laia lawng thunun tum ang a ni.
Nunchhunga thil tha lo kaihhnawihah ‘stress’ tih thumal hi kan hmang fo thin. Ngaihtuah teh, hna kan hloh hian, kan hmangaih tak kan chan hian emaw, natna khirh tak emaw, lungngaihna emaw kan tawrh hian rilru hahna nasa tak kan nei thin. A dik a ni.
Mahse nunah thil tha ber ber pawh hi a buaithlak thei tih i hria em ? Mak a ni lo maw? Innei tur chu han mitthla teh. A ngaihnawm ang bawkin, inneih buatsaih te, chhungkaw thar nena insiamrem te, mawhphurhna thar lak te... heng zawng zawng hi pressure nasa tak nen a lo thleng a ni. Naute thar neih pawh chutiang bawk chu a ni. Khawvela hlimna ropui ber a ni. Mahse, chutih rual chuan, tlai taka muhil te, naute enkawl te, leh mawhphurhna thar lak te hian nu leh pa pahnihte chungah lungkhamna nasa tak a siam vek a ni.
Chuti a nih chuan engvângin nge heng inthlâk danglamnate hian min tihbuai? A chhan chu, kan nunah inthlak danglamna lian emaw tenau emaw eng pawh hi kan insiamrem a ngai a ni. Kan rilru leh taksa a\angin chakna leh thawhrimna dang a mamawh a ni. Hun rei lote chhunga inthlak danglamna tam lutuk kan tawn chuan, "Aw, engmah ka thunun thei lo," tiin kan ngaihtuah tan thin.
He "no control" tih hriatna hi a hlauhawm ber a ni. Kan inrintawkna a ti tlem a, a châng chuan rilru natna, lungkhamna leh lungngaihna ang chi pawh a thlen thei bawk . Chu mai pawh ni lovin, stress reng reng hian taksa natna pawh a thlen thei a, natna awm tawhte pawh a tizual thei bawk.
Stress thenkhat chu hun rei lote chhung atan a ni. Entirnan, in thara insawn. Hna thawh zawh a nih chuan stress chu a reh tawh ang. Mahse stressor thenkhat chu hun rei tak chhunga awm thei an ni. Natna rei tak, dam theih loh natna, a nih loh leh sum leh pai lama harsatna awm reng ang chi thilte. Chutiang hun rei tak chhung lungkhamna nena kan nun hian kan taksaah rilru hahna kaihhnawih hormone te chu a sang reng a, chu chuan hun kal zelah kan taksa a tichak lo thei a, natna laka kan him zawk phah thei a ni.
Okay then, he stress hi hmachhawn tur hian eng method nge kan hman theih ang?
Stress hmachhawn hi hmanrua bawm ang a ni. Harsatna hrang hrang atan hmanraw hrang hrang a awm a. Hmanraw zawng zawng hi a inang vek lo. Kan hmanraw hman theih thenkhatte chu hetiang hi a ni. Table pakhatah ka hrilhfiah ang.
| Coping tih dan tur | A awlsam zawngin... |
|---|---|
| I beisei chu tihhniam rawh. | Engkim hi 100% a famkim a ngai tih ngaihtuah suh. A châng chuan, "Hei hi a tawk" tih mai mai hi thlamuanna ropui tak a ni. |
| Midangte tanpuina dil rawh. | "He thil hi keimah chauhin tih harsa ka ti a, min pui thei ang em?" Chak lohna a ni lo, chakna a ni. |
| Thil awmdan pawm la, mawhphurhna la rawh. | Buaina atanga tlanchhiat ai chuan, "Awle, hetiang dinhmun hi a ni, tunah engtin nge ka tih ang?" leh i tih theihte chu ngaihtuah rawh. |
| Buaina chu chinfel tum ang che. | Buaina chu eng nge ni tih chiang takin hre chhuak la, a chinfel theih dan tur list siam la, pakhat hnu pakhatin enchhin rawh. |
| Inlaichînna ṭha tak vawng reng rawh. | I thiante leh chhungte hmangaih che leh hrethiam che te nen inbia ang che. I rilru a awm chu share ve rawh. Damdawi ropui ber a ni. |
| Emotion control (or release) rawh | A chang chuan thlamuang taka awm a pawimawh. Mahse, a chang chuan, i rintlak tak hnenah i lungngaihna leh thinrimna i lantir hi a pawimawh zawk. |
| Buaina atang hian tlem tal kal bo rawh. | Thil pakhat ngaihtuah reng ai chuan hun engemaw chen chu thil atang hian i rilru chu la chhuak rawh. Movie en la, hla ngaihthlak la, lehkhabu chhiar la. |
| Sakhaw lam atanga thlir dan | Sakhaw mi i nih chuan ngaihtuahna hmanga rilru thlamuanna nasa tak i nei thei a, temple/Kohhran/biak in tlawh te, sakhaw thil tihnaah te i tel ve thei bawk. |
Method inang hian engkim atan a thawk vek lo a ni lawm ni?
Hei hi a pawimawh hle. Stress hmachhawn hi vawi khata tih tur a ni lo. A kalphung a ni . Harsatna inang i nei a nih pawhin, a chunga kan sawi tak hmanraw engemaw zat chu a hun hrang hrangah a inthlak a, i hman a ngai mai thei.
Tin, mihring kan nih angin kan danglam vek bawk. Mi thenkhat chuan harsatna a lo chhuah hunah chinfel an duh thin. Mi dangte chuan an ṭhianpa biak a, an rilru put hmang sawi chhuah an duh a. Hei hi a dik lo a ni lo. A pawimawh ber chu flexible taka awm hi a ni . Chu chu thil awmdan hmachhawn dan tur tha ber thlang thei tur tihna a ni.
Entirna pakhat han en ila. Office-ah project i tih zawh theih loh avangin i stress nasa hle niin han ngaihtuah teh. Heta hmanraw remchang ber chu ‘harsatna chinfel tum’ tih hi a ni. Chu chu hna chu a ṭhen hrang hranga ṭhen a, ruahmanna siam a, a chunga hnathawh tihna a ni. Mahse, i chhûngkaw zînga mi tu emaw chuan tihdam theih loh natna a nei niin han mitthla teh. Chu chu i thlak danglam thei lo. Chutiang a nih chuan ‘harsatna chinfel’ chu awmzia a nei lo. Chutiang dinhmunah chuan hmanraw remchang ber chu ‘inṭhianṭhatna vawn reng’ leh ‘rilru rilru put hmang lantir’ te hi a ni. A danglamna chu i hrethiam em?
Stress laka i shield tha ber
Eng ang pawhin sawi ila, rilru hahna laka kan invenna atana kan tih theih tha ber leh thiltithei ber chu midang nena inlaichinna tha neih hi a ni. Zirna sang tam tak chuan i rilru put hmang hrilh tur che, tanpuina dil tur, hrethiam tur che mi a awm tih hriatna hian stress-in a nghawng tha lo lakah a venghim che tih a finfiah tawh a ni.
Chuvângin, i chhûngte leh i ṭhian hnai berte nêna in inlaichînna chu theihnghilh ngai suh. I nun chu eng ang pawhin buai mah se, anmahni biak hun zawng la, kar khatah vawi khat tal hmu rawh. Mahni investment lian ber a ni.
I nunphung atang hian tan ila ang u?
Stress tam tak i hmachhawn hian i nunphung zawng zawng hi i thlir kual a pawimawh hle. A chhan chu kan ni tin nunphung hian rilru hahna kan hmachhawn theihnaah nghawng lian tak a nei a ni. I nunah i tih belh theih thil awlsam tak tak, mahse a hlawkthlak tak tak te chu hetiang hi a ni.
| Eng nge tih tur | Engvângin nge chu chu a pawimawh? |
|---|---|
| Mut tawk la, muhil tha rawh. | Mut hi rilru leh taksa ‘recharge’ hun a ni. Ni khatah darkar 7-8 tal mut that a pawimawh hle. Mut hma darkar khatah i phone leh TV en kha bansan rawh. |
| Ei leh in inthlau tak ei rawh. | Stress a san chuan chaw thlum leh hriak ei duhna i nei thei. Mahse heng eiturte hian i taksa leh rilruah rit zawk a belhchhah chauh a ni. Thlai, thei leh tui thianghlim tam tak in thin ang che. |
| Exercise neih fo thin ang che. | Exercise kan tih hian kan taksain hormone a chhuah a, chu chuan hlimna min pe a. Ni khata minute 30 chauh chak taka kal, tlan, a nih loh leh zai hian danglamna nasa tak a thlen thei a ni. |
| Nitin chawlh rei vak lo la. | Hnathawh chhunzawm zel ai chuan tho la, darkar tin minute 5 vel kal la, mit khap la, thawk la rawh. I lu chu zalenna tlem pe rawh. |
| Thil nuam tak ti rawh. | Ni khatah minute 15 tal chu i duhzawng thil ti turin hun hmang rawh. Hla ngaihthlak te, i ran vulh nena inkhelh te, huana pangpar phun te pawh a ni thei. |
| Exercise tihlum thei tak tak te chu practice rawh. | Yoga, meditation, leh thawk chhuahna exercise ang chi thilte hian rin loh takin a ti thlamuang thei a ni. Hengte hi online pawhin i zir thei bawk. |
| Caffeine leh zu in loh tur. | Chûngte chu stress tihziaawmna atân hman ni mah se, a takah chuan stress a tipung a ni. Chûngte chuan rei lo tê chauh chhawmdawlna an pe a, mahse hun rei tak chhûngin chhiatna nasa tak an thlen a ni. |
I rilru hahna chu i la tuar thei lo va, i rilru a buai hle a nih chuan, a nih loh leh ni tin hna i thawh theih loh chuan, doctor hnena thurawn dil chu a tlai ngai lo tih hre reng ang che Zahpui tur thil a ni lo. Kan taksa a damloh laia Doctor kan hmuh ang hian kan rilru a buai laia tanpuina zawn a pawimawh bawk.
Nun hi harsatna hrang hranga khat zinkawng a ni. Stress hi chu kan zinkawngah chuan kan tawk reng dawn a ni. Kan pumpelh thei lo. Mahse kan hmachhawn thei a, kan nunpui thei a, kan chakna atana hman kan zir thei bawk.
Take-Home Thuchah a ni
- Stress hi nun inthlak danglamna avanga chhanna pangngai a ni. Inthlâk danglamna ṭha tak pawh hi a lungchhiatthlâk thei a ni.
- Hun rei tak chhunga lungkhamna hian rilru leh taksa lamah pawh a tichhe thei che a ni.
- Stress hmachhawn dan kawng khat a awm lo. Flexible takin awm la, thil awmdan nena inmil turin hmanraw hrang hrang hmang rawh.
- I venhimna tha ber chu i chhungte leh i thiante rintlak te hi an ni. Chu inlaichînnate chu ṭha takin vawng reng rawh.
- Thil awlsam tak tak, mut ṭhat, ei leh in inthlau tak, exercise, leh chawlh hahdamna te hian stress control-na kawngah kawng thui tak a zawh thei a ni.
- He stress hi nangmah chauha i hmachhawn harsat nia i hriat chuan doctor pan hreh ngai suh.
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