Miin a hnawl che hian i rilru a na em? (Rejection) Hemi chungchang hi han sawi ila!

Miin min tih loh, min hnawl laia kan hrehawmna... Ah, chu chu thil tha lo a ni lo, a ni lawm ni? Kan nunah engtik lai pawhin mi tinin hetiang thil tawn hi kan hmachhawn a ngai a ni. Ṭhian emaw, hmangaih tak emaw, hnathawhna nêna inkûngkaih thil emaw aṭangin a ni thei. Chuvangin, vawiin hian he thil hnawlna an tih hi kan hmachhawn dan tur leh kan rilru siam dan tur kan sawi dawn a ni.

Hnawlna chu eng nge ni tak tak? Engvangin nge a na em em?

A awlsam zawngin sawi ila, hnawlna chu mi emaw thil emaw min pawm loh emaw, ni lo emaw, min kalsan emaw hi a ni. Hei hi kawng tam takah a thleng thei a ni.

• Social rejection : Ṭhian pawl aṭanga chhuahsan, party-a sawm bik nih loh ang chi thil.
• Inngaihzawnna lama hnawlna: I hmangaih miin a duh loh che chuan, emaw, i hmangaih tuin a kalsan che chuan.
• Hnathawhna hmun emaw, hnathawhna hmuna hnawl: Beiseina sang tak neia hna interview-a thlan loh, promotion hmuh loh.
• Chhûngkaw chhûnga hnawlna: A châng chuan chhûngkaw member-te pawhin an ngaihsak lo va, an sawisêl thei che a ni.

Ngaihtuah teh, kan naupan lai atang tawhin pawm, hmangaih leh telh kan duh vek. Mihring mamawh bulpui a ni. Chuvangin, mi pakhatin min hnawl chuan kan lu-ah min vuak ang maiin a lang. Zirna thenkhatah chuan he emotional pain hi kan thluak ah hian taksa natna kan hriat hian a process ang bawkin a process thin niin an sawi! Phên dangin sawi ila, mi pakhatin a rawn vuak che a i natna chu hnawl i nih huna i natna ang bawkin a hrehawm hle. Chuvang chuan a pawi em em a ni.

"Hriat reng la, hnawl tih hian i tling lo tihna a ni lo. Engtik lai pawhin mi nen in inrem lo tihna mai a ni."

Engtin nge hnawlna hian kan rilru leh taksa a nghawng?

Miin min tih loh chuan thil danglam tak kan nei tan thin. Hengte hi thil pangngai tak a nih avangin hlau suh.

• Lungngaihna: Lungngaih tak tak tih hi thil thleng hmasa ber a ni. I tap pawh a ni mai thei. Chu chu a pawi lo khawp mai.
• Thinrimna: Thinrimna i nei thei a, "Engvangin nge hetiang hian min tih?" Chu chu thil pangngai a ni.
• Mualphona leh sualna : "Ka thil tihsual vang a ni ngei ang," i ti mai thei. Nangmah hi i zak a, i inthiam lo mai thei.
• Mahni chauhna : Mahni chauhvin i inhria mai thei, "Tunah chuan tumah ka nei lo" tih ang chi hi.
• Mahni inngaihtlawmna:Mahni inngaihhlutna hi "Ka tangkai lo" tih ngaihtuah hian a hniam thei.
• Lungkhamna : Hlauhna leh lungawi lohna i nei thei a, "Nakin lawkah hetiang hi a thleng leh dawn em?"

Heng rilru natna te rual hian a chang chuan kan taksa pawh a nghawng thei bawk. Mut theih lohna te, ei duh lohna te, pum lama harsatna te, lu na te, leh hahna te hi stress vang a ni thei vek a ni .

Hnawlh kan nih hian kan hriat lohvin eng tihsual nge kan tih?

A chang chuan hetiang dinhmun kan hmachhawn hian kan rilru hahdam tumna atana kan thil tihte hian harsatna tam zawk a thlen a ni. Hei hi hrisel lo coping mechanism kan ti a ni .

• Suppressing emotions: Lungngaihna leh thinrimna ang chi emotion te chu sawi chhuak lovin chhungril lamah vawn tlat. Hei hian rilru hahna a tipung chauh a ni .
• Rumination: Thil pakhat ngaihtuah nawn leh nawn lehin, "Engvangin nge chutiang chu a nih?", "Eng nge ka tihsual?" Hei hian buaina a chingfel lo va, a tizual zawk chauh a ni.
• Mahni inpumkhatna: "Hei zawng zawng hi ka sualna a ni" tih ngaihtuah.
• Midang mawhpuh emaw phuba lak tum emaw: I hnawltu chungah thinrimna leh huatna vawn tlat.
• Isolation : Mahni chauha i harsatna sutkian tum , thiante leh chhungte laka hla takah.
• Zu , cigarette, a nih loh leh ruihhlo lam hawi: Natna tihziaawmna beiseia heng thilte hi addict.
• Rebound: A bik takin hmangaihna inzawmna tawp hnua hmun ruak luah khat tur midang zawng nghal vat tihna a ni.

Chûng thilte chuan hun eng emaw chen chu hahdamna pe thei mah se, hun rei tak chhûng chu kan rilru hrisêlna atân a tichhe thei a ni.

Chuti a nih chuan, engtin nge he hnawlna hi dik taka i hmachhawn a, i thutlukna i siam?

Awle, tunah hian hetiang hunah hian engtin nge kan rilru kan tihngheh theih ang a, he thil tawn atang hian kan zir chhuak ang a, hma kan sawn theih ang. Hei hi Healthy Coping Mechanisms an ti a .

1. I rilru put hmang pawm la, thlah rawh.

Lungngaihna, thinrim leh lungngaihna te hi thil pangngai a ni. "Hetiang lungngaihna hi ka nei tur a ni lo," tiin ngaihtuah suh. I rilru put hmang chu nangmah ngeiin hre rawh. Tap duh i neih chuan tap rawh. Thlamuanna ropui tak a ni thei. I rilru put hmang chu thunun suh.

2. Mahni inngaitlawm (Self-compassion) .

Hetiang hunah hian mahni inpuhmawh kan tum fo thin. "Ka tha zawk thei ang," "Ka sualna a ni," tih ang chi hi kan ngaihtuah thin. Mahse, i chungah ngilnei rawh. I thian tha tak kha hetiang dinhmunah hian a awm a nih chuan i biak ang bawkin sawipui rawh.Think , "Hei hi tu chungah pawh a thleng thei a, hei hi ka paltlang ang."

3. I rintlak tak nen inbia ang che.

I rilru put hmang te, i lungngaihna te, i thinrimna te, engkim te chu i rintlak hnenah sawipui rawh. Ṭhian emaw, chhûngkaw member emaw, zirtîrtu emaw, a nih loh leh counselor emaw pawh a ni thei . I rilrua thil awm i sawi chhuah hian i zalên a ni.

4. I ngaihtuahna chu siam thar leh rawh

Rejection hi i thil tihsual a ni ngai lo. Chu chu sawi tur mi nena buaina a ni thei a, a nih loh leh dinhmun inmil lo a ni thei bawk. Entirnan, hna i hmu lo a nih chuan i that tawk loh vang a ni lo, hna latu qualification i tlin loh vang a ni. "Hei hi ka tan a tha thei ang," tih i ngaihtuah theih chuan a ropui hle.

5. He thil tawn atang hian zir tur zir rawh.

Thil tawn apiang atang hian zir tur a awm vek. "Hei atang hian eng nge ka zir theih ang?" "Insiamṭhatna tur ka tih theih a awm em?" Hei hian nakin lawkah hetiang dinhmun hi hmachhawn thei turin chakna a pe ang che. Mahse, mahni mawhpuh tur khawpin kal suh.

6. I thunun theih thilte chu ngaihtuah rawh.

Midang ngaihtuahna leh an thiltih dan kan thunun thei lo. Mahse, kan chhân lêt dân te, kan thiltih te, leh kan rilru put hmang te chu kan thunun thei a ni. Chuvangin i thlak danglam theih loh thil ngaihtuah chu bansan la, i thunun theih thilte chu ngaihtuah tan rawh.

7. I hlim leh hlimna thlentu thilah inhmang rawh.

Exercise tih te, movie en te, hla ngaihthlak te, lehkhabu chhiar te, ṭhiante nêna chhuah te, leh i thil ngaihven zawng zawnga inhmang te ang chi thilte hian stress tihziaawmna kawngah a ṭanpui thei a ni. Chûngte chuan i rilru put hmang a ti ṭha thei a ni.

8. I taksa hriselna pawh uluk takin enkawl ang che.

Mut tam la, chaw tha tak tak ei la, tui in la, exercise la rawh. I taksa hrisel taka i vawn chuan i rilru hrisel taka vawn a awl zawk.

Ṭanpuina mamawh nia i inhriat chângte chu engte nge ni?

A châng chuan, eng ang pawhin bei mah ila, hnawlna hrehawmna hneh chu a harsa thei hle. Heng zinga pakhat tal i hriat chuan professional tanpuina dil a tha ber :

• Ni tam tak emaw, kar tam tak emaw chhung lungngaihna leh lungngaihna nasa tak i neih chuan.
• Nitin hna (hnathawh, zirna, chhungkaw hna) tha taka thawk thei lo khawpa lungngai i nih chuan.
• Mahni inhriatthiam lohna tur ngaihtuahna i neih reng chuan.
• Ruihhlo ngawlvei ang chi dinhmun a lo awm tawh a nih chuan.
• Lungkhamna emaw lungngaihna emaw ang chi natna lan chhuahna i neih chuan .

Psychiatrist, counselor, emaw psychologist nena inbiakna chuan he dinhmun hneh theihna tura i mamawh puihna leh kaihhruaina i hmuh theih nan a pui thei che a ni. Zahpui tur a ni lova, i rilru hriselna pawh uluk taka enkawl a pawimawh.

Kan hriat reng tur pawimawh ber (Take-Home Message) .

Chuvangin, vawiin a kan sawiho atang hian thil i zir chhuah ka beisei. Hnawlna hi nun peng pakhat a ni tih hre reng ang che. Tu chungah pawh, engtik lai pawhin a thleng thei.

A pawimawh ber chu, hnawlna hian i hlutna a tichiang lo. Mi hlu tak, mi chak tak i ni. Hetiang thil tawn hian a tichak zawk che a ni.

• I rilru put hmang chu ni rawh se.
• I chungah ngilnei rawh.
• Ṭanpuina dil hlau suh.
• Chuta tang chuan zir tur zir la, nui la, nung leh rawh.

He zinkawng zawh tura chakna i neih theih nan duhsakna ka hlan a che u!

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Hnawlna, Rilru hriselna, Stress, Emotion Management, Mahni Inkhawngaihna, Counselling, Sri Lanka