Nang pawh i stress em? He stress hi engtin nge kan enkawl ang tih i lo en ang u.

Tunlai hian "stress" nei lo hmuh a harsa tawh hle a ni lawm ni? Hnathawh harsatna, inchhung hna, naupang zirna , exam... thil sangkhat nen... i lu chungah pressure tlem tal i neih hi thil pangngai tak a ni. Dik tak chuan pressure level engemaw chen hian hna tha taka thawk tur te, exam zir tur te, etc. tih ang chi thil ti turin min fuih thin a, mahse he pressure hian a chin a pelh chuan, chu chu rei tak a daih chuan kan taksa leh rilru tan a tha lo tak zet a ni.

Mahse, i lungngaihna emaw, i lungkhamna emaw chu kar tlemte aia rei a awm reng a, chu chuan i nitin hnathawhna, in lama nun, hnathawhna hmun a tibuai tan a nih chuan, i doctor hnenah thurawn i dil ngei ang tih hre reng ang che. A tul anga enkawlna te, counselling te, leh hmanraw dangte a pe thei a ni.

Engtin nge i stress out tih i hriat theih ang?

Stress a san chuan kan taksa leh nungchangah a chhinchhiahna a lang thin. Chûng thilte chu nang pawhin i tawng ve tawh mai thei.

• Ka lu na fo thin .
• Ka muhil tha thei lo. Ka muhil thei lo tak tak emaw, zanlai pelh hnuah ka harh emaw pawh nise.
• I rilru hmun khata dah chu a har khawp mai.
• Thil tenau ber pawh ka thinrim a, ka rilru a hah hle.
• Ei duhna a tlahniam thei a, a pung thei bawk.
• Thil hrang hrang, pum na, pum na, pum na.
• Chau reng reng, engmah tih duhna nei lo.

Hetiang symptom i neih chuan i taksain, " Tunah hian stress hi a tam lutuk deuh a, min enkawl rawh," a ti tihna a ni.

Stress kan enkawl theih nan kan nunphung i siamrem ang u.

Thil lian tak tak a ni lo a, mahse kan nitin nunah inthlak danglamna tenau tak tak siam hian stress enkawlna kawngah nghawng lian tak a nei thei a ni. Thil pawimawh ber berte han thlir ila.

Exercise thiltihtheihna

Gym-ah i kal a ngai lo. Ni khatah minute 30 chhung chak taka kal, tlan, tui chawi, emaw zai ang chi thil ti mai rawh. Hun i neih loh chuan office-a elevator ai chuan stairs-ah la la, i bike-in dawr lam pan la, i car chu tlem a hla deuhah dah la, kein kal rawh. Heng thil tenawm tak takte hian danglamna nasa tak a thlen dawn a ni.

Ei leh inin a tihdam theihna

Kan stress hian sugary, fatty foods (junk food) kan duh fo thin, a dik em? Mahse heng ei tur te hian stress a tipung chauh a ni. Chu ai chuan ei leh in tha tak tak, thei, thlai, legumes, nut, sangha, leh artui te ei zawk rawh. A bik takin vitamin C, magnesium, leh omega-3 fatty acids tamna ei tur hian stress nghawng a tihziaawm thei a ni.

Mut hlutna

Stress hian mut a ti harsa thin. I mut that loh chuan stress a tizual thin. Hei hi vicious cycle ang mai a ni. Hei hi titawp tur chuan mut that a pawimawh.

• Nitin hun khata mut leh harh hi tih dan phung la.
• Mut hma darkar chanve tal i phone, tablet emaw TV emaw en tawh suh.
• Bedroom chu hmun thim, reh leh lum takah siam rawh.
• Zanah coffee leh tea in loh tur.

I rilru tihreh dan dang

Nunphung tihdanglam bakah hian kan rilru direct-a tihlum theihna tur kawng engemaw zat a awm bawk.

• Meditation: Ni khatah minute 10-15 chhung hmun reh takah thu la, i thawk dan chauh ngaihtuah rawh. Ngaihtuahna lo thleng sela, rorel lovin.
• Thâwk thûk: I lungkhamna i neih chuan i kut pakhat chu i rilruah dah la, pakhat chu i pum chungah dah la. I hnar atang chuan thawk la la. I pum chunga kut chu a lo sang tih i hre tur a ni. Tichuan zawi zawiin i hmui hmangin thawk chhuak rawh. Chutianga vawi engemaw zat tih chuan rilru hahdamna i nei ang.
• Social Connection: I rilru put hmang chu i thian emaw, chhungte emaw rintlak tak hnenah sawi rawh. Kan hmangaih mite nena hun kan hman hian kan taksain hormone a tichhuak a, chu chuan stress a tiziaawm a ni. Mahni chauhin hrehawm tuar suh.
• Positive Self-Talk: Ngaihtuahna tha lo, "Ka thei lo" leh "Hei hian hna a thawk dawn lo" tih ang chi hi stress thlentu lian ber a ni. Chu ai chuan "Ka tum ang" tih leh "Hei hi ka ti thei ang" tih te hi in hrilh zawk ang che.
• Laughter Therapy: Nuih hian taksaa oxygen level a tisang a, hormone a tichhuak a, chu chuan hlimna a siam a ni. Thu hlimawm tak en la, i thiante nen fiamthu la, nui rawh. Nuih hi damdawi tha ber a ni mai.
• Talk Therapy: A chang chuan heng thilte hi mahni chauha tih a harsa thei hle. Chutiang hunah chuan counselor nena inbiakna chu a ṭangkai hle thei a ni. ``Cognitive Behavioral Therapy`` (CBT) hi enkawlna tha tak a ni a, i ngaihtuahna tha lo tak takte chu a thlak danglam thei a, stress hmachhawn dan tur pawh a zir thei bawk. Hemi chungchang hi doctor i zawt thei ang.