Nang pawh i stress em? He rilru hahna hi kan enkawl dan tur (Stress Management) hi han sawi ila!

Tunlai hian engkim hi i bo tawh em? Thil tenawm tak avangin i thinrim em? I rilruah zalenna i nei lo tih i inhria em? Dik tak chuan hengte hi kan nunah engtik lai pawhin kan tawn vek a ni. Hei hi ' stress ' emaw mental pressure emaw kan tih mai chu a ni . Hei hi thil pangngai ni mah se, uluk taka enkawl loh chuan kan taksa hriselna bakah kan rilru hriselnaah nghawng lian tak a nei thei a ni. Chuvangin vawiinah hian stress hi eng nge a nih, engtin nge min nghawng tih leh a pawimawh ber chu, chu chu paih chhuah dan tur leh i rilru hahdam dan tur kan sawi dawn nia.

Stress Management chu eng nge ni?

A awlsam zawngin sawi ila, kan nunah inthlak danglamna leh harsatna thar (heng stressor kan tih) kan tawh hian kan taksa leh rilruin a chhanna pangngai a ni. Hna i thlak a, exam a hnai a, chhungkaw harsatna a lo chhuak tih han ngaihtuah teh... Hetiang hunah hian pressure kan nei mai mai a ni lawm ni? Chu chu stress chu a ni.

Stress management tih hian harsatna kan tawh dan tur siam thatna atana kan hmanraw hman te a kawk a ni. Heng technique te hmang hian rilru hahna avanga taksa leh rilru natna lanchhuahna te hi kan veng thei a, kan ti tlem thei bawk.

Engtin nge stress hian i taksa leh rilru a nghawng?

Stress a san chuan kan taksa leh rilru hian signal hrang hrang a thawn chhuak tan thin. Kan taksa chhunga alarm ri ang mai a ni. Mi thenkhat chuan heng symptoms zinga pakhat emaw pahnih emaw an nei a, thenkhat erawh chuan vawi khatah engemaw zat an nei thei thung.

Stress hi uluk taka control a nih loh chuan eng risk nge a awm?

Stress chu tuar theih loh a nih chuan mi ṭhenkhat chuan chu chu tihziaawmna tûr kawng hrisel lo leh hrisel lo tak tak an hmang ṭhin. Chûngte chuan buaina chu a tizual zâwk chauh a ni.

• Zu ruihhlo ngawlvei .
• Meizial zu lam hawiin.
• Ruihhlo dang lam hawi.
• Ei leh in lama harsatna, entirnan, ei leh in tam lutuk.

Engtin nge i stress chhan chu i hriat theih ang?

Stress tihbo nan i tih hmasak ber tur chu eng stressor nge i stress tih chiang taka hriat hi a ni.Thil lian tak tak, hna thlak te, in sawn te, inthenna te hi hriat a awlsam hle. Mahse ni tin thil tenawm tak tak lo thleng thinte hian keimahniah nghawng lian tak a nei thei bawk. Entirnan, nitin lirthei tlan laia tangkhang te, hnathawhna hmuna inrem lohna tenau te te.

Chutianga tih theih dan tha tak chu journal vawn hi a ni. Kar khat vel nitin a hnuaia thilte hi ziak chhuak tum ang che:

• Engtik lai khan nge stress i neih a, a chhan chu eng nge ni? (e.g., vawiin zing khan i boss nen in inhnial a)
• Chutih lai chuan taksa leh rilru lamah engtin nge i awm? (e.g., lu na , thinrim) .
• Chu chu engtin nge i chhân lêt? (e.g., thinrim takin i awm reng a, tumah i hrilh lo emaw, i room-ah i lut a, i au chhuak emaw)

Hetianga i ziah hian hun engemaw chen hnuah eng thil nge i stress ber tih leh i hmachhawn dan tur i hrechhuak ang. Natna diagnose ang mai a ni.

Engtin nge stress hi hlawhtling taka hmachhawn theih ang?

A tha ber chu heng hmanrua te hi i nitin nunah i dah tel a, stressor lo awm tur nghah ngai lovin. Thil tih dan engemaw zat hman dun chu hmanraw pakhat chauh hman ai chuan a hlawk zawk. Heng hmanrua te hi eng nge ni tih i lo en ang u.

Rilru tih hahdam dan tur

• Nui tam: Research atanga a lan dan chuan nuih hian kan taksaa stress hormone cortisol level a tihhniam tih i hria em? Kan mood a titha bawk. Thu hlimawm tak en la, min nuih tir tu ṭhian pakhat nen inbia ang che.
• I rilru timuang rawh: Mindfulness, meditation , deep breathing exercise, leh massage tha tak hian i heart rate tihhniam nan leh i rilru a ti thlamuang thei a ni. I hla duh ber ngaihthlak emaw, thilsiam ri thlamuang tak (lui emaw sava hla ri) ngaihthlak pawh hi a ropui hle.

Taksa lama i tih theih thilte

• Exercise: Pawn lama kal emaw, ṭhiante nena exercise neih emaw hi a hahdamthlak hle thei. Tin, rilru inrawlhna exercise, yoga emaw tai chi emaw tih hi a hlawkpui hle bawk.
• Chaw hrisel ei: Thlai leh thlai thar ei tam rawh. Fatty foods , caffeine, leh sugary foods te chu a theih ang angin tihtlem rawh.
• Mut dan tur siam rawh: Zan mut that hi stress damdawi tha ber a ni. Mut hmain i phone emaw TV emaw en tawh suh. Hmun muang tak siam la, lehkhabu chhiar la, mut hmain tui lum takin inbual rawh.

I ngaihtuahna enkawl dan tur

• “Me Time” siam rawh: Nitin nangmah tan thil pakhat tal ti rawh. Chu chu ngaihtuahna seng te, ṭhiante nena inhmuh te, lehkhabu chhiar te, a nih loh leh i hlimawm zawnga inhmang emaw a ni thei.
• Ṭanpuina zawng: Mi thiamte ṭanpuina zawng a pawimawh. Counsellor chuan i stress tihreh dan tur a zirtir thei che a ni. Hemi atan hian Cognitive Behavioral Therapy (CBT) hi a tha hle.
• I rilru put hmang sawi rawh: I rilru a hah lutuk chuan i ṭhian rintlak emaw, i chhungte emaw hnenah i rilru put hmang chungchang sawipui rawh. Mi aw hriat hian thlamuanna ropui tak a ni thei.
• Thununna la rawh: I ni chu ruahman rawh . A hma zan khan to-do list i siam chuan i thunun thei zawkin i inhria ang. Tin, mi dangte ngenna chu “ni lo” tih zir bawk ang che. Engkim tih tumna hmangin nangmah leh nangmah hloh suh.

Engtikah nge Doctor i hmuh a ngaih?

I thisen sang lutuk, heng in lama damdawi hmanga control theih loh a nih chuan, a nih loh leh a hnuaia symptoms te hi i neih chuan i doctor i pan ngei tur a ni