"Stress" tih thumal kan hriat hian rilru tha takah kan ngai lo a ni lawm ni? Mahse, i hria em, a chang chuan stress tlem tal hi a tha tak zet a ni. Hna thar emaw, inzawmna thar emaw i neih huna i rilru hahna nena inzawm hlauhna tlemte kha han ngaihtuah teh. Chutiang stress chuan harsatna hmachhawn tur leh thil thar tih tum turin chakna leh thahnemngaihna min pe a ni. Tin, dinhmun hlauhawmah pawh rang taka hma la turin min pui bawk.
Mahse he stress tha tak hian rei a daih lo. Tunah chuan i mamawh chakna a pe che a, chutah chuan a bo ta vek a ni. Mahse hun rei tak chhung lungkhamna i tuar chuan tuar theih loh khawpin taksa leh rilru lamah a nghawng thei che a ni. A awlsam zawngin, kan taksa stress response hian hun rei lote chhungin hna thawk tha mahse, hun rei tak chhunga activate a nih chuan kan system pumpui hian a tuar thei lo.
Stress leh depression hi eng inzawmna nge ni?
Hun rei tak chhunga lungkhamna, chronic stress kan tih hian thil pawi zawk, lungngaihna a thlen thei a ni. Depression hi rilru natna a ni a, chu chuan lungngai reng rengin a siam a, tun hmaa i hlim thin thilte chu i ngaihven tawh lo. Depression hian i ei duhna te, i mut duhna te, leh i ngaihtuahna i ngaihtuahna te a nghawng thei bawk.
Mak tak mai chu hei hian a lehlamah hna a thawk bawk. Chu chu depression hian stress a thlen thei bawk tihna a ni.
Mithiamte chuan stress leh depression inzawmna hi "bidirectional" a ni an ti. Chu chu pakhatin a dang a thlen thei a, pakhat zawkin a hmasa ber a thlen thei tihna a ni. An pahnih hian dinhmun chu a tichhe zual thei hial a ni.
Depression hian stress a thlen dan hi a chiang hle. Ngaihtuah teh, lungngaihna i neih chuan i nun pum pui a tibuai a ni. Khawtlang atanga hla taka awm, mahni chauha awm i tum thin. Ṭhiante nena inpawh tawn te, hnathawhna te, sikul kal te, leh hlimhlawp atana i tih thin zawng zawngte chu i bansan ta a ni. Hetianga mahni chauha i awm hian i rilru hahna chu a zual zel a ni lawm ni? Chuvangin chutiang chuan depression hian stress a thlen thin.
Tin, hei hi a sir lehlamah pawh a dik tih finfiahna tam tak a awm bawk. Stress lian tak, inthenna emaw, sum leh pai lama harsatna lian tak emaw ang chi chu stressor lian tak a ni. Kan rilru chu off balance-ah a paih chhuak thin. Hetianga stress a lo pung hian thil engemaw a thleng thin. Vawi tam tak chu chu chu lungngaihna a ni.
Mahse, stress hian engtin nge depression a thlen tih erawh a la chiang tawk lo. Mahse hun rei tak chhunga stress hian depression neih theihna a tipung tih a chiang hle. Entirnan, Covid hripui leng hnuah thalai zingah depression vei an pung nasa hle. Hei hi social isolation, nunphung pangngai tihbuai, leh zirna leh hnathawhna chhehvela general stress vang nia ngaih a ni.
He Stress-Depression cycle hi tihtawp tumin eng nge kan tih?
A châng chuan, kan nun dâna inthlâk danglamna tê tê siam hian he lungkhamna leh lungngaihna cycle sual tak hi a titawp thei a ni. A pawimawh ber chu stress i hmachhawn dan tur ngaihtuah hi a ni.
A pawimawh ber chu, "Ka stress a, tunah chuan depression ka nei dawn a ni," tih ngaihtuah ai chuan, "Okay, he thil hi hmachhawn turin active takin thil ka ti dawn a ni," tih ngaihtuah hi a ni. "Hei hi ka tuar dawn" tih ngaihtuah mai mai suh.
I tanpui thei tur thil thenkhat chu hetiang hi a ni:
| Thiltih | Eng nge tih tur leh engvangin nge a pawimawh? |
|---|---|
| Insawizawi. | Ni khata minute 30 chhung, kar khatah ni 5 chhung exercise lak hian danglamna lian tak a thlen theih nan a tawk. Kea kal leh yoga ang chi thilte hian rilru a ti thlamuang thei a, stress a tiziaawm thei bawk. |
| Ei leh in tam lutuk loh tur. | Chûngte chuan rei lo tê chhûnga chhawmdawlna a pe thei a, mahse hun rei tak chhûng chu a ṭanpui dâwn lo. Taksa tana chhiatna thlentu a nih bakah, nakin lawkah i inthiam lohna i nei thei bawk. Zu in tam lutuk hian mut a tibuai thin. |
| Caffeine hi tihtlem rawh. | Coffeine, tea thenkhat leh soda-a awm caffeine hian a tul lovah i rilru a ti buai thei a, stress a tipung thei bawk. Hengte hi a theih ang angin tihtlem rawh. |
| Meizial zuk loh tur. | Cigarette zuk hian stress a tihziaawm tih hi thudik lo lian tak a ni. Nicotine hian hun eng emaw chen atan rilru hahdamna a pe thei a, mahse hun rei lote chhung chauh a awm. Tichuan, a reh chuan a duhna chu a pung a, chu chuan lungkhamna a thlen lehzual a ni. |
| Nangmah tan hun siam rawh. | I duhzawng, hlimna thlentu thil ti rawh. Lehkhabu chhiar la, hla ngaihthlak la, movie en rawh. I thiamna thilte chu ngaihtuah ber rawh. |
| Stress thlentu thilte chu pumpelh rawh. | Thil engemaw emaw, tu emaw hian stress a thlen che tih i hriat chuan, chu dinhmun emaw, mi emaw chu a theih ang anga pumpelh tum ang che. |
| Zan mut nuam tak nei rawh. | I rilru leh taksa hian an mamawh chawlh hahdamna chu hmu ngei ang che. Puitling chuan ni khatah darkar 7-9 vel mut a mamawh a tha. |
I lungngai a nih chuan a lian ber chu ‘eng thil pawh ti ila, a pawimawh lo’ tih beiseina nei lo rilru put hmang chu paih bo hi a ni. Chu chu a dik lo. Thil tenawm tak tak i tih te pawhin danglamna nasa tak a thlen thei a ni.
Ṭanpuina dil la, nangmah chauhin hrehawm tuar suh.
Stress leh depression-in nghawng a neih tihziaawmna kawng tha tak dang chu heng thilte hi mahni chauha hmachhawn tum loh hi a ni. Inlaichînna nghet leh ṭanpuitu chuan danglamna nasa tak a thlen thei a ni.
Depression hi inthiarfihlim leh mahni chauhna dinhmun a ni. Chuvangin i tih theih tha ber chu inzawm leh theihna tur kawng zawn hi a ni. Thian rintlak pakhat emaw pahnih emaw nena inbiakna neih hi a pawimawh hle.
I ṭhiante leh chhûngte nêna inbiakna chuan i lungkhamna thlentu chu i hre chiang zâwk thei a ni. Chu chu hmasawnna lian tak a ni.
"Ka stress out" tih mai ai chuan, i tibuai tak taktu leh i nun tibuaitu thil chiang tak takte hriatchhuah hi a \angkai zawk hle. Chumi chungchang sawipui tur kan neih chuan tanpuina ropui tak a ni.
A châng chuan, hahdamna tak tak awm chhun chu "hei hi ti la, chutiang chu ti rawh" tih ai chuan, ngun taka ngaithlatu hnêna i rilrua thil awmte sawipui hi a ni.
Professional tanpuina dawng
Ṭhiante leh chhungte nena inbiakna chuan a ṭangkai loh chuan professional ṭanpuina i zawng thei a ni . Chu chu Doctor hmu a, sawipui tihna a ni. A tul chuan rilru lam doctor emaw counselor emaw hnenah a refer thei che a ni.
Hei hi enkawl dan pakhat chu cognitive-behavioral therapy (CBT) a ni.. A awlsam zawngin, he enkawl dan hian kan ngaihtuahna leh nungchang a thlak danglam a, kan nun thunun leh theihna turin min pui a ni. He CBT method hian, "Tunlaia ka tih theih te ber chu eng nge ni? Engtin nge ka tih theih ang? Eng nge a rah chhuah ang?" Chuvang chuan zirtirna hmanraw tha tak a nih bakah inenkawl dan tha tak a ni.
Take-Home Thuchah a ni
- Stress leh depression hi a inzawm tlat a ni. Pakhat chuan a dang a thlen thei a, dinhmun a tichhe zual thei bawk.
- Nunphung tihdanglam awlsam tak tak, exercise, ei leh in tha, leh mut that te hian hahdamna nasa tak a pe thei a ni.
- Heng thilte hi nangmah chauhin do suh. Ṭhian emaw, chhungte emaw rintlak tak nen inbia ang che. Chu chu chakna nasa tak a ni.
- Chhungte nena inbiakna hnuah pawh thunun harsa i tih chuan doctor pan hreh suh . Professional tanpuina zawng hi chak lohna a ni lo va, mahni in tanpuina a ni.
- Cognitive behavioral therapy (CBT) ang chi enkawlna te hi i ngaihtuahna leh nungchang thunun theihna kawng tha tak a ni.
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