Tunah chuan thawk la la, tunah chuan zawi zawiin thawk chhuak rawh. Tlem a danglam deuh, tlem a light deuhin i inhria tawh em? I thaw hi a takah chuan ralthuam chak tak i neih a ni. Stress tihziaawmna tur leh a tul lo taka lungkhamna tihbo nan a pui thei che a ni. Heng thawkna exercise awlsam tak takte hi i nitin nunah i siam chuan a danglamna chu i hre mai ang.
Engvangin nge he thawkna hian kan rilru a nghawng nasa em em?
A awlsam zawngin kan taksa hian automatic nervous system peng hnih a nei a. Pakhat chu emergency atana min buatsaihtu, kan heart rate tisangtu, leh lungkham tirtu system hi a ni. A dang chu min ti thlamuang a, min ti hahdam a, kan taksa chu a pangngaia awmtir lehtu system hi a ni.
Vawi tam tak chu kan stress hian kan hriat lohvin thawk tawi tak, thuk lo tak tak kan la thin. Hengte hi rilru chhungah chauh a lut thin. Hetianga kan thawh hian kan lungkham tirtu nervous system chu a tichak a ni. Hei hian i stress a tipung chauh a, i chakna a tichhe bawk.
But when we consciously take deep, deep breaths , kan tihlumtu leh min ti hahdamtu system chu kan tichak a ni. Hei hian zawi zawiin kan heart rate chu a normal leh a, kan thisen sang a ti tlahniam a , taksa pum puiah "tunah chuan engkim a tha vek tawh, thlamuang rawh" tih thuchah a thawn a ni. Chuvang chuan he thawk lakna exercise hi a chak em em a ni.
He exercise i tan hmain hei hi hre reng ang che.
Heng thilte kan tan hma hian inbuatsaihna tlem tal neih a tha.
- Hmun nuam leh reh tak thlang rawh: I khum emaw, living room hnuai emaw, ṭhutphah nuam tak emaw pawh a ni thei. Hmun reh tak chu a tha ber.
- Thawmhnaw nuam tak ha: Thawmhnaw tight ha chungin heng thilte hi tih a harsa . Thawmhnaw rit leh nuam tak thlang rawh.
- Tih luih suh : Hei hi nawr luih tur a ni lo. Chutianga tih chuan rilru hahna a tipung thei a ni. Zawi zawiin leh i duh angin ti rawh.
- Nitin hun inangah dah rawh: A theih chuan ni khatah vawi khat emaw vawi hnih emaw, a rualin tih tum ang che. Hun \ha chu zing thawh hma emaw, zan mut hma emaw a ni.
Exercise tam zawk hi minute tlemte chauh a ni. Hun i neih chuan minute 10 emaw a aia rei emaw i tih chuan result tha zawk i hmu thei ang.
Tunah hian heng exercise te hi engtin nge kan tih ang tih i lo en ang u.
Hetah hian tu pawhin an tih theih tur hmanraw awlsam tak tak kan sawi a ni.
1. Thâwk thûk tak
Hei hi a bulpui ber leh pawimawh ber a ni. Hetah hian rilru chhungah chauh ni lovin, pum chhungah pawh a khat thlenga thawk dan kan zir a ni.
| Step hrang hrang | Eng nge tih tur |
|---|---|
| Step 1. A rilru a hah lutuk chuan a rilru a buai em em a | I rilru hahdam takin siam rawh. Chair-a i awm chuan ding takin thu rawh. Khumah i awm chuan i kut phar chungin hnunglam hawiin i khup hnuaiah pillow dah la. |
| Step 2. A rilru a hah lutuk chuan a rilru a buai em em a | Kut pakhat chu i pum chungah dah la, kut dang chu i rilruah dah la. |
| Step 3-na a ni | Tunah chuan i hnar hmangin thawk la . I thawk chhuah rualin i pum chu hmalam pan a ni tih i hre tur a ni (balloon inflated ang maiin). I pum chunga kut chu a lo sang tih i hre tur a ni. |
| Step 4-na a ni | Tunah chuan i hnar hmangin thawk chhuah rawh . I pum chu a lut tih i hre tur a ni (thli tla ang maiin). |
| Step 5-na a ni | I pum chunga kut chu i rilru chunga kut aiin a sang zawk leh a hniam zawk a nih chuan i ti dik tihna a ni. Hetiang hian thawk 3-4 vel la leh rawh. |
2. Thâwk lam ngaihtuah (Breath Focus) .
Thâwk thûk tak i lak laiin i rilru tihmuang tûrin rilru lam hmêl leh thumal i hmang thei a ni.
- I mit kha chhing rawh .
- Thâwk thûk deuh deuh la.
- I thawk chhuah lai hian "thlamuanna" leh "thlamuanna" nena khat boruak i la lut tih han mitthla teh. Chu thlamuanna chu i taksa pum puiah a darh zel tih han mitthla teh.
- I thawk chhuah lai hian i taksaa "stress" leh "anxiety" te chu chu thawk nen chuan a chhuak ta niin han ngaihtuah teh.
- Tunah chuan hei hi thumal belhchhah rawh. I thawk chhuah rualin rilru lamah, "Thlamuang takin ka thawk a ni," ti rawh.
- I thawk chhuah rualin rilru lamah, "Pressure ka chhuah tir a ni," ti rawh.
- Hetiang hian minute 10 vel ti rawh.
Office-a harsatna lian tak pakhatin a tihbuai lai hian i chair-ah thuin minute hnih chhung hetiang hian i thawk mai mai a, i rilru hahdamna tur chu han ngaihtuah teh.
3. Inhalation leh exhalation inthlauhna (Equal Breathing) .
Hei hian thawk chhuah hun leh thawk chhuah hun inthlauhna a huam a ni.
- Chair-ah emaw, leiah emaw hahdam takin thu rawh.
- I hnar hmangin thawk la, i thawk chhuah rualin rilru lamah pakhat atanga panga (5) thleng chhiar la.
- Tunah chuan i hnar hmangin thawk chhuak la, i thawk chhuah rualin rilru lamah pakhat atanga panga (5) thleng chhiar la.
- Hei hi vawi tam tak ti rawh.
- Vawikhat panga (5) thlenga chhiar nuam i tih tawh chuan zawi zawiin hun chu tipung rawh. pasarih, pariat, sawm (10) thlengin i tipung thei bawk.
4. Progressive Muscle Relaxation tih hi a ni
Hei hi hmanraw mak tak a ni. Hetah hian i thawk chhuah rualin taksa peng khata ruhte chu i tikhauh a, chu tightness chu i thawk chhuah rualin i chhuah tir bawk. Hei hian taksa leh rilru hahdamna nasa tak a pe a ni.
- muhil rawh.
- A hmasa berin thawk thûk deuh la, tlem han hahdam rawh.
- Tunah chuan, i thawk chhuah rualin , i ke leh ke ruhte chu nghet takin hrual rawh. Squeeze na tak zet rawh.
- Now as you exhale , chu tightness chu thlah vek rawh. Chu hmuna lightness awm chu tawng rawh.
- A dawtah, i thawk chhuah rualin i bawnghnute ruhte chu tikhauh rawh . I thawk chhuah rualin thlah rawh.
- Chutiang chuan i taksa hnuai lam atanga i kal chhoh dan tur chu thawk rawh. I ke, i kekawrte, i pum, i rilru, i kut zungtang, i kut, i kekawrte, i kawng, a tawpah chuan i hmai ruh (mit khap, ha hrual) thlengin khauh takin khauh la, i thawk chhuah rualin chawlh hahdam rawh.
5. Sakeibaknei Thlawhna siam danglam
Hei hi tih dan nuam tak a ni. Hetianga i tih lai hian sakeibaknei ang maiin han mitthla teh.
- Chair-ah emaw, leiah emaw hahdam takin thu rawh.
- I hnar hmangin thawk la. I pum a khat thlengin thawk la.
- I thawk thei tawh lo lutuk chuan i hmui chu a zau thei ang bera hawng la.
- Tunah chuan i thawk zawng zawng chu vawi khatah "HA" ri hmangin thawk chhuak la, sakeibaknei ri ang maiin.
- Hei hi vawi tam tak tih leh tur a ni. I rilruah pressure pent up chu chhuah a ni tih i hre ang.
Engtikah nge doctor i hmuh ang?
Heng thawk dan te hi stress leh lungkhamna enkawlna atana hmanraw tha tak a ni. Mahse i stress level te chuHun rei tak daih, tuar theih loh, emaw, depression ang chi symptom dang i neih chuan hengte chauh hi a tawk lovang.
Chutiang hunah chuan a tha ber chu i chhungkaw doctor emaw, doctor emaw nena inbiakna neih hi a ni. Anni hian solution tling ber an pe ang che.
Take-Home Thuchah a ni
- I thawk hi stress tihziaawmna atana a thlawna i neih hmanraw chak tak a ni.
- Results tha ber tur chuan heng exercise te hi nitin tih danah siam rawh. Minute 5-10 vel pawh a tawk.
- I ngaihtuah ber tur chu i thawk khap tlat a ni a, thawk thuk tak tak la la, chu chuan i pum a tikhat ang.
- Hengte hi coping mechanism mai a ni. I lungkhamna emaw, i lungkhamna emaw chu thunun theih loh khawpa na a nih chuan, damdawi lam thurâwn la hreh ngai suh.
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