Ngaihtuah teh, ni engemaw zat a zawna van boruak thim tak, ruahtui tlak tam tak, leh ni duhawm tak tak te... Chutiang ni-ah chuan khum atanga tho chhuah duhna pawh i nei lo em ni? Thil \angkai tak tih duhna i nei lo em ni, i bo mai mai a, thil tenawm ber berteah i thinrim mai mai em ni? Mi tam tak chuan hei hi boredom pangngai mai, a nih loh leh "ruah sur laiin dullness" mai niin an ngai a, an bânsan ta a ni. Mahse a chang chuan hei hi tlem a thuk zawka ngaihtuah a ngai a, hei hi damdawi lam sawifiahna a awm thei bawk. Chu chu vawiina kan sawi tum chu a ni.
SAD (Seasonal Affective Disorder) hi eng nge ni tak tak?
A awlsam zawngin sawi ila, SAD (Seasonal Affective Disorder) hi kum khat chhunga hun engemaw chen chauh, a bik takin ni êng a tlem lai chauha lo awm thin, lungngaihna chi khat a ni. "Weather-related mood disorder" tihna a ni. Kum 1984 khan damdawi lam dinhmun anga pawm a ni.
Hei hi depression category hnuaia awm condition ni mahse hetah hian specialty chu seasonally a lo awm thin hi a ni . Chu chu heng symptoms te hi kum khat chhungin a awm lo tihna a ni. A tam zawkah chuan kan ramah hian he dinhmun hi ruahtui tlak chhunzawm zel lai, van boruak chu chhum a rit a, ni eng a tlem lai hian a lo lang thei a ni. Ni a êng a, boruak a êng chuan heng symptoms te hi a bo nghal mai mai a ni.
I dullness leh laziness chu ruah sur apianga a lo lang a, ni a chhuah laiin a bo a nih chuan "laziness" mai a ni lo va, a SAD a nih a rinawm hle.
Ngaihtuah teh, hmân lai aṭang tawhin miten kum khata ni thim ber, ni êng hun rei lo ber niah lawmna lian tak tak an nei ṭhin. Krismas ang chi festival i en hian hma lawka candle hal leh cheimawina atana light hman te hi center stage a ni. Hei hi thil thleng mai mai a ni lo, mithiamte chuan, thim laka êng lawm hi mihring rilruin a pianpui mamawh a nih vang pawh a ni thei.
He natna lan chhuah dan leh a chhan berte chu engte nge ni?
He dinhmun hian mi zawng zawng a nghawng dan inang vek lo. Zirchianna atanga a lan dan chuan hmeichhia, a bik takin kum 20 leh 40 inkar te chu mipa aiin a let thum zetin an vei tam zawk a ni. Hormone hnathawh dan inthlak danglamna hi a awm thei nia rinhlelh a ni.
A lan chhuah dan ber
A hnuaia table-ah hian he natna lan chhuah dan tlangpui thenkhat tarlan a ni. Chûngte chu i hriat chian em tih en rawh.
| Mihring ziarang chi khat | Hrilhfiahna |
|---|---|
| Energy leh activity te | Engmah tih theih loh khawpa chau leh rilru hah lutuk. Taksaah nunna awm lo ang maia inhriatna. |
| Ngaihtuahna | Chhan awm lova lungngaihna, lungngaihna, beiseina nei lo, leh thil tenawm tak avanga thinrim awlsam. |
| Chaw chakna | Carbohydrates tamna ei tur, a bik takin chhang, buhfai leh thil thlum ei duhna hian taksa rihna a tipung thei bawk. |
| Mu | A tlangpui aia mut tam (oversleeping) leh zing thawh harsat. |
| Inrem takin | Hnathawh emaw thil dang emaw ngaihtuah harsa. |
| Khawtlang nun inzawmna | Ṭhiante leh chhungte pumpelh leh mahni chauha awm tum. |
Hei hi eng chhan nge ni?
SAD awm chhan dik tak hi 100% la chiang lo mah se, a chhan ber chu ni êng tlakchham vang a ni. Ni eng hi kan thluak hnathawhna atan a pawimawh hle.
1. Serotonin Level hniam: Serotonin hi neurotransmitter lian tak a ni a, kan mood control tu a ni. Ni eng a tlahniam chuan thluaka serotonin level a tlahniam thin. Hei hi lungngaihna, lungngaihna leh thinrimna awm chhan ber a ni.
2. Melatonin Level sang: Melatonin hi kan mut thununtu hormone a ni. A thim chuan kan taksa hian melatonin a siam chhuak tan a, chu chu mutthilh tirtu a ni. Ni êng tlem lai hian taksa hian melatonin a siam tam duh hle. Hei vang hian kan muhil a, kan chau a, chakna kan nei tlem bawk.
3. Genetic factors: 1.1 .Hetiang dinhmun hi chhungkaw hrang hrangah eng emaw chen a kal tih hmuhchhuah a ni a, chuvangin genetic influence a awm thei.
Engtin nge he ‘weather depression’ atang hian kan chhuah theih ang?
Thu lawmawm tak chu hei hi enkawlna tha tak a awm tih hi a ni. A chhan chu a chiang a, a chinfel dan pawh a awlsam hle: thlasik/ruah sur laiin light tam zawk hmu rawh!
Nangmah ngeiin i tih theih thilte
- Zing ni chhuahna hmun engemaw chen nei rawh: A theih phawt chuan minute 30 tal ni êng la la, a bik takin zing lamah. Chhum niah pawh pawn chhuah leh kea kal hian danglamna nasa tak a thlen thei a ni.
- Exercise: Zing ni chhuahna hmuna kal ang chi exercise awlsam tak tak tih hi taksa leh rilru tan pawh a hlawkpui hle. Exercise i tih hian i taksain happy hormones (endorphins) a siam chhuak a, chu chuan i mood a ti tha hle.
- Ei leh in inthlau tak ei: Carbohydrates i duh viau pawhin a tlem berah ei thin ang che. Thlai, thei leh protein tamna eitur neih reng tum ang che.
Mahse heng thilte hian i symptoms a nasat loh chuan a thawk thei chauh a ni. Khum atanga thawh harsa i tih chuan heng thilte hi i tih theih loh tur thu ngaihtuah suh.
Damdawi lam thurawn zawng
I natna lan chhuah dan a nasat a, kar hnih aia rei a daih a, nitin hnathawhna a nghawng thei lo khawpa a nghawng a nih chuan doctor pan ngei ngei tur a ni. SAD chungchanga tawnhriat nei doctor i hmuh theih chuan a tha hle.
I doctor chuan enkawlna kawng hrang hrang pahnih a rawn rawt thei ang:
1. Light Therapy: Hei hi SAD enkawlna atana hman tlanglawn leh tangkai ber a ni. Nitin hun engemaw chen chu ni êng pangngai ang chi êng êng tak tak pe chhuak thei light box bik hmaa thut a ni. He enkawlna hi zing lamah minute 30 atanga darkar engemaw zat chhung tih thin a ni. 60% - 90% velin a thawk tha tih hmuhchhuah a ni a, kar khat chhungin a natna lanchhuahna a tlahniam thei.
2. Damdawi: A nasat chuan i doctor chuan antidepressant a pe thei a. Hengte hian thluaka chemical awmte, serotonin ang chi te balance a vawng reng thei a ni. Damdawi lam thurawn tel lo chuan heng damdawi te hi ei ngai suh.
Take-Home Thuchah a ni
- SAD hi "lazy" emaw "sadness" emaw chauh a ni lo va, damdawi lam dinhmun hriat hlawh tak a ni.
- Hei hi a chhan ber chu thluaka chemical (a bik takin serotonin) inthlak danglam vang a ni a, ni êng tlakchham vang a ni.
- A lan chhuah dan ber chu khaw lum vanga lungngaihna, rilru hah lutuk, carbohydrates ei duhna nasa tak, leh mutthilh lutuk te hi a ni.
- Symptoms na lo tak tak tan chuan zing ni ênga awm leh exercise neih hi a tawk mai thei.
- Symptoms a nasat emaw, nitin nun a nghawng emaw a nih chuan doctor pan a pawimawh. Zak leh hlau suh.
- Chumi atan chuan enkawlna tha tak tak a awm a, chu chu light therapy leh damdawi te hi a ni.
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