I rilruah pressure nasa tak i nei em? Stress (Stress Management) hi i enkawl ang u.

Kan nunah thil tenau leh lian tak takah pawh pressure, phurrit, emaw ' stress ' kan tih ang chi hi kan neih hi thil pangngai tak a ni. Dik tak chuan, a châng chuan he lungkhamna hi thil ti tûra min chêttîrtu a ni. Natna khirh tak, hna hloh emaw, chhungkaw member thihna emaw ang chi thil hrehawm tak a lo thlen hian nawrna nasa tak, lungngaihna leh lungkhamna nasa tak neih chu nunah a tel ve bawk. Hun engemaw chen chutianga inhriat chu thil dik lo a awm lo.

Mahse, he lungngaihna leh lungkhamna hi kar tlemte aia rei a lo awm tawh a, i inchhung hna emaw hnathawh emaw a tibuai tan a nih chuan i doctor hmu ngei tur a ni a, i sawipui ngei tur a ni A tul chuan therapy, damdawi leh hmanraw dang hmangin an pui thei che a ni.

Stress a zual hmaa i tih theih tur thilte

Stress hi phurrit lian tak a nih hmaa enkawl dan tur kan zir theih tam tak a awm. Heng tips tlemte hian chutiang ti turin a pui ang che.

• Engkim hi a ṭha zawngin en rawh: A hmasain, kan thunun theih loh thil ṭhenkhat a awm tih pawm rawh . Chutianga i tih chuan zalenna nasa tak i nei ang.
• Be Assertive: I rilru put hmang leh ngaihdante chu thinrim tak, invenna kawnga au chhuah ai chuan, muangchang tak, chiang tak leh nghet taka sawi chhuah chu practice rawh. "Hei hi ka rilru put hmang a ni," tih hi hlau suh.
• I hun hman dan: I hnathawh dan tur ruahmanna i zir chuan, a ṭul lo taka lungkhamna chu a reh mai a ni.
• Nangmah tan ramri siam rawh: I hmachhawn theih loh khawpa lungkhamna thlentu dilna chu "ni lo" tih zir rawh . Mi zawng zawng tihlawm tumna hmanga hrehawm tuar a ngai lo.
• Hobby-te tân hun siam rawh: Ni tin i thil hlimawm tak tak, lemziak te, lehkhabu chhiar te, hla ngaihthlâk te, a nih loh leh huan enkawl te ang chi thil tih nân hun tlêm tê zawng rawh.
• Thil dik lo lam hawi suh: Stress tihziaawm nan zu, ruihhlo leh thil dang pawi lo lam hawi suh. Dik tak chuan, chutiang thilte chuan i taksaah stress a belhchhah zawk chauh ang.
• Khawtlang inzawmna vawng reng rawh : I hmangaih leh hrethiamtu i thiante leh chhungte nen hun hmang rawh. I rilru a thil awm apiang sawipui tur i neih chuan thlamuanna ropui tak a ni.
• Professional tanpuina zawng rawh: Stress management lama training nei psychologist ang chi professional hnen atanga enkawlna zawng hian he natna hi hmachhawn dan hrisel tak tak zir turin a pui thei che a ni.

Nunphung inthlak danglamna: stress chinfelna dik tak

Chûng thilte bâkah, i nun dâna inthlâk danglamna tê tê i dah belh chuan lungkhamna chu i thunun thei bawk . Eng nge an nih i en ang u.

1. Exercise hi damdawi ropui tak a ni.

A hmasa berah chuan taksa tihchakna, chu chu exercise hian i mut thatna a tisang a ni. Mut tha neih hian stress control a awlsam zawk tihna a ni bawk. Doctor-te pawhin exercise la thinte hian deep sleep (Slow Wave Sleep) an nei tha zawk tih an hmuchhuak a, chu chuan thluak leh taksa a siam tha a ni. Mahse, mut hun hnaih lutuka exercise lak hian mi thenkhat tan mut a tibuai thei a, chuvangin chu pawh chu fimkhur hle ang che.

Tin, exercise kan tih hian kan hlim thei tur hormone kan tichhuak thin. Entirnan, hormone endorphins leh endocannabinoids ang chi, natna tiziaawmtu leh mut thattu te chu a chhuak thin. Heng hormone te hian mi thenkhatin hun rei tak an tlan hnua an hriat thin euphoria ("runner's high") mak tak mai chu an siam bawk.

Exercise hmang thinte hian anmahni chungchang hi an ngaihtuah tha zawk thin a, an lungkhamna pawh a hniam zawk thin. I taksa a tha a nih chuan i rilru pawh hi a pianphungah a nuam bawk.

2. Diet-in nghawng a neih dan

Ei leh in hrisel thatna hian i taksa hriselna chauh a nghawng lo va, i rilru hriselna pawh a nghawng a ni. Ei leh in inthlau tak hian rilru hahna nghawng a tiziaawm thei a, taksa hriselna a tichak a, thisen sang a thunun thei bawk.

A lehlamah chuan sugar leh thau tamna ei tur, aka "junk food" te hian a kalh zawng takin an ti thin. I stress lai hian heng ei tur te hi i duh zawk hi thil pangngai a ni. Mahse, chu thangah chuan tlu suh.

Hrisel taka awm theih nan complex carbohydrates, lean proteins, leh sangha, sa, artui leh nut-a awm fatty acids te chu i eitur ah te dah la.

Tin, antioxidant tamna eitur te hi a pawimawh hle bawk. Chûngte chuan kan cell-te chu chronic stress vanga chhiatna laka a humhim thei a ni. Hengte hi bean, thei, berry, thlai, leh ginger ang chi thil rimtui atang te hian i hmu thei a ni.

3. Zan mut thatna hlutna

Stress avanga side effect awm tam ber pakhat chu mut theih lohna hi a ni. Thla thum chhung kar khatah ni thum tal i mut theih loh chuan mut theih lohna i nei thei . Mut tlakchhamna hian stress a tipung a, stress hian mut a harsat phah bawk. Vicious cycle ang mai a ni.

Heng tih dante hian mut a ti tha ang:

• Nitin exercise neih fo thin ang che.
• Nitin ni chhuahna hmunah awm rawh.
• Mut dawn hnaihah zu leh caffeine (tea, coffee) in loh tur.
• Nitin hun khata mut leh harh hi tih dan phung la.
• Mut hma minute 30-60 chhungin i phone, tablet, TV hman kha bansan rawh.
• Mut hmain meditation emaw calming technique emaw hmang la.

4. Chawlh hahdamna hmanrua

Stress control dan tha tak tak dang engemaw zat a awm bawk.

• Yoga: Yoga hi exercise leh meditation a ni ve ve. Yoga methods, a bik takin slow movement, stretching, leh deep breathing te hi stress tihziaawmna atan a tha hle.
• Meditation: Hetiang hmanrua hi kum sang tam tak chhung chu miten an lo hmang tawh a, a hlawk hle. Hmun reh takah, hmun nuam takah thu la, i thawk dan chauh ngaihtuah rawh. Ngaihtuahnate chu lo thleng se, kal zel rawh se, rorel lovin.
• Thâwk thûk: Thâwk thûk tak kan neih hian kan taksain a pianphung a tihlum theihna (natural calming ability) chu a thawk chhuak a ni. Hei hian thluak ah oxygen tam zawk a pe a, nervous system a ti thlamuang bawk.
• Mite nena inzawmna siam: I rilruah thil awmte chu i ṭhian rintlak tak emaw, chhungte emaw nena sawi dun hi rilru hahna tihziaawmna kawng awmchhun a ni.
• Laughter Therapy: I nuih ringawt hian i taksain oxygen a hmu tam zawk thin. I thinlung, i lung leh i taksa ruhte chu a tichak a ni. I rilruah hlimna thlentu hormone a tichhuak bawk. Thu hlimawm tak en leh ṭhiante nena hlim taka awm hi stress damdawi tha tak a ni.
• Thusawi Therapy: 1.1.Mi thenkhat chuan talking therapies hi hun rei tak chhunga lungkhamna hmachhawn kawngah a \angkai hle niin an hria. Entirnan, Cognitive Behavioral Therapy (CBT) tih method hian i ngaihtuahna tha lo tak takte chu a thlak danglam thei che a ni. Hemi atan hian doctor emaw psychologist thiam tak hmuh a pawimawh hle.