Khawvela naute thar rawn hruai luh hi thil awlsam a ni lo. Nu thar i nih angin i rilruah zawhna sangkhat a nei a. Ka ei hi ka naute tan a tha em? Exercise hi a him em? Naute ka neih hnua hnathawh, inchhung hna, leh ka naute enkawl dan tur chu engtin nge ka enkawl ang ? Heng thilte hi i ngaihtuah fo mai thei.
Naupai lai hian i nunah hun dang ang bawkin stress level engemaw chen i neih hi thil pangngai a ni. Mahse he stress hi a awm reng a, a kal zel chuan nang leh i naute chungah hun rei tak chhung nghawng a nei thei a ni. Chuvangin he thu hi chipchiar deuhin han sawi ila.
I stress lai hian taksa chhungah eng thil nge thleng tak tak?
Pressure emaw stress emaw i neih chuan i taksa chu "fight or flight" mode ah a lut thin. Hei hi kan taksaa alarm system ang mai a ni. Kawngpuiah i kal a, rang takin i hmaah ui a rawn zuang thla ang tih han ngaihtuah teh. I thinlung chu a thawk chak tan a, i taksa chu a vawt a, a thawmhnaw a chhuak a, i tih tur i hre lo a ni lawm ni? Chutiang chu a ni.
Hetih lai hian taksa atangin cortisol leh stress hormone dangte surge a chhuak thin. Heng hormone te hian hlauhawm atan a buatsaih che a ni. I taksa ruhte chu chakna tam zawk an thawn a, i thinlung chu a pump chak zawk a, hlauhawm laka tlanbo emaw, hmachhawn emaw turin an buatsaih che a ni.
Chu dinhmun lungchhiatthlak tak atang chuan i chhuak thei a, i rilru a hahdam thei a nih chuan heng hormone te hnathawh hi a tlahniam ang a, taksa chu a pangngaiin a awm leh ang.
Mahse a hlauhawm tak chu engmah hahdamna awm lovin stress awm reng hi a ni. Hetiang chronic stress hian i taksa stress management system a tidanglam thei a ni. Thil thleng chu i taksa hian thil tenau ber pawh a ti lutuk a, i taksa pum puiah inflammatory response a siam a ni.
Research thenkhatah chuan he inflammation hian naupai hriselna a tichhe thei a, nakin lawkah naute hmasawnna lama harsatna pawh a thlen thei tih hmuhchhuah a ni. "Hmeichhia chronic stress sang tak nei leh stress tuar thiam lo zawkte hian nau piang rit lo leh nau piang hmasa zawk an nei tam zawk tih finfiahna engemaw zat a awm a ni," tiin maternal -fetal medicine lama specialist Ann Borders, MD chuan a sawi.
Stress hian naute thluak a nghawng dan
Stress kal zel hian naute an lo puitlin chhoh zelnaah thluak hmasawnnaah nghawng fiah lo tak tak a nei thei bawk a, hei hian nakin lawkah nungchang lama harsatna a thlen thei niin mithiamte chuan an sawi.
Mahse hei hian hlauthawng suh. Hemi chungchanga zirchianna hi a la hmasa ber a ni. Doctor-te chuan stress leh naupai chhuahna inzawmna dik tak chu an la zirchiang mek a ni. Amaherawhchu, nu naupai i nih angin hei hi i hriat chian a pawimawh hle. A bik takin, sum leh pai lama harsatna emaw, chhungkaw buaina emaw ang chi, lungkhamna rei tak i tuar a nih chuan, hei hi i ngaihtuah nawn leh tur a ni.
Dr. Borders chuan, "Hrisel lo stress tihtlem dan tur leh hmeichhiate nun harsatna hmachhawn dan tur kawng tha zawk zawng tura kan puih theih dan tur kan ngaihtuah a ngai a ni," a ti. Stress a neih avanga inthiam lohna nei lovin, a theih ang anga enkawl tum turin a ti bawk.
Naupai laiin engtin nge stress control theih ang?
Well then, he stress hi control turin thil awlsam tak tak i tih theih a awm. Chungte chu i nunah telh tum ang che.
| Eng nge tih theih ang? | A sawifiahna leh hman dan |
|---|---|
| Doctor nen inbia ang che. | I rilru hahna thlentu chu i doctor nen zalen takin sawi rawh. In thawhhona chuan solution i zawng thei a ni. I doctor chuan meditation, prenatal yoga, emaw talk therapy ang chi thilte a rawn rawt thei ang. |
| music ngaihthlak thin | Hla i sa thei lo a nih pawhin a pawi lo. I duhzawng hla ngaithla rawh. A nih loh leh hum zawi zawiin. Music hian i cortisol level a control thei a ni. |
| Relax la, i rilru kha ti thlamuang rawh. | Inbual lum takin inbual rawh. Tea tui tak in la. I duhzawng lehkhabu chhiar rawh. Movie hahdamthlak tak en rawh. Naute i neih hnuah i tan hun i neih chu a harsa hle ang. Chuvangin he hun hi hmang tangkai rawh. |
| Chhungte leh thiante hnen atangin tanpuina dawng rawh. | Hei hi a pawimawh hle. I pasal emaw, i nu emaw, i pa emaw, i ṭhian ṭha ber emaw chu i tibuaitu thilte chu sawipui rawh. Anmahni chelh tlat chuan stress a tizual zawk mai ang. Sawi chhuak rawh. |
Heng thilte hi nangmah chauhva tih hi i tan a harsa em?
A châng chuan kan rilru hahna chu kan ngaihtuah aiin a thuk zâwk thei a. Chutiang hunah chuan a chunga kan sawite ringawt pawh hi a tawk lo mai thei. I lungngaih reng a, i lungkham reng a, engmahah hlimna i nei lo a nih chuan naupai laia lo awm thei depression an tih dinhmun chhinchhiahna a ni thei.
Chutianga i inhriat chuan thil pangngai angin hnawl suh. I sualna a ni lo. Treattable condition a ni bawk. Chuvangin i doctor hnenah a chungchang hi hrilh ngei ang che.
Take-Home Thuchah a ni
- Naupai lai hian stress engemaw zat neih hi thil pangngai a ni. Ngaihtuah buai suh.
- Mahse, chu stress chu rei tak ( chronic stress ) a awm reng chuan i hriselna bakah nausen pum chhunga naute thanlenna pawh a nghawng thei a ni.
- I stress tih hi i sualna a ni lo a, mahse enkawl tum a pawimawh.
- Thâwk thûk tak, music ngaihthlâk, a nih loh leh i hmangaih tak biak ang chi thil awlsam tak takte pawhin thlamuanna nasa tak a thlen thei che a ni.
- He stress hi i hmachhawn harsat nia i hriat chuan thup suh. I doctor nen inbia ngei ang che. I mamawh ṭanpuina a pe ang che.
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