I lungngai reng em? He "depression" chungchang hi i zir belh leh ang u!

Kan zavaiin a chang chuan lungngai leh out of mood kan nei vek. A pangngai hle mai. Kan thianpa nena inrem lohna tenau kan neih te, exam-a kan rin anga kan tih that loh lai te, emaw, ni khat chauh kan bo ve mai mai hian heng thilte hi keimahni ngeiin kan chingfel fo thin a, a nih loh leh lungngaihna chu rei vak lo hnuah a reh fo thin.

Mahse... a chang chuan, chu lungngaihna, chu rilru natna hniam tak chu kar hnih aia rei a awm a, nitin i thiltih (schoolwork, hang out with friends, hobbies ) a nghawng a nih chuan, "lungngaihna" mai a ni lo mai thei. " Depression " tih hming pu dinhmun chhinchhiahna a ni thei.

Hlau suh! A pawimawh ber chu he thu hi sawi a, hriatthiam hi a ni.

He "depression" hi eng nge ni?

"Depression" tih hi lungngaihna ringawt aiin a tam zawk. Kan rilru chauh ni lovin, kan taksa pum pui pawh nghawng thei damdawi lam thil a ni. Depression nei mi chuan mahni inngaihtuahna te, a rilru put hmang te, leh a nungchang te a thlak danglam thei a.

Kan rilruin battery a tlakchham ang mai a ni. Engmah ngaihvenna kan nei lo va, engkim hi a thim ang maiin a lang.

Depression symptoms te chu engte nge ni? Nang pawhin hengte hi i nei em?

Depression symptoms hi a chang chuan a fiah lo thei hle. Pawn lamah an lang lo mai thei a, hriat a har hle. Mahse heng symptoms pakhat emaw a aia tam emaw hi rei tak i neih chuan ngaihtuah a tha.

• Easily annoyed or grouchy: Tun hma ang bawkin dawhthei lo anga inhria.
• Hlawhchhamnaah a rilru a pe a, a sual tih a inhria a, a nih loh leh mahni inhriatthiamna a nei a: mahni inpuh a ni.
• Ṭhiante, hobby, leh school hnathawh ngaihvenna hloh emaw, nuam tihna emaw hloh: Tun hmaa thil nuam tak takte ngaihvenna a awm tawh lo.
• Thil hlauhawm tak takah inhmang rawh: Entîr nân, ruihhlo, zu, a nih loh leh mahni intihhlum lam hawi.Mahni intihhlum ang maia inhriatna .
• Mut lama inthlak danglamna lian tak (Mut tlem lutuk emaw, mut tam lutuk emaw): Engtiang pawhin i tum pawhin i muhil thei lo emaw, nilengin i muhil a, mut mai mai i duh emaw a ni thei.
• Ei leh in dan thlak danglam: Ei leh in i bo a, riltam i nei lo emaw, ei tam lutuk i tan emaw a ni thei.
• Chau lutuk anga inhria, ngaihtuahna seng harsa, hna tenau thawh hnu pawha hah, lehkha zir laia ngaihtuahna fim thei lo.
• Lu na, pum na, taksa na dang : Taksa na, doctor pawhin a chhan an hmu thei lo.
• Nun chungchanga ngaihtuahna lungchhiatthlak tak tak neih te, “Ka thi se ka duh” tih ang chi ngaihtuahna emaw sawi emaw:

Entirna tlem han en ila. Ngaihtuah teh, Dinusha hi naupang A/L ti mek a ni. A hma chuan a thiante nen sikul hna leh thiltih hrang hrangah a tui hle a. Mahse thla engemaw zat chhung chu Dinusha hi a danglam hle. Tunah chuan a hun tam zawk chu a room-ah amah chauhin a hmang ta a ni. Duh lo takin sikul a kal bawk. A thiante nen chuan an inbe vak lo. Tun hma angin a nui pawh a nui tawh lo. Zanah a muhil tha lo. Lehkha zir tura a ṭhut pawhin a rilruah engmah a awm lo. "Hei hi ka ti thei lo, chutiang hlawhchhamna chu ka ni," tih ang chi thu a sawi fo thin. Chutiang hun rei tak chhunga inthlak danglamna, a nitin nun nghawngtu rilru put hmang chu lungngaihna chhinchhiahna a ni thei.

Engvangin nge tunlai hian thalaite hian an lungngaih zual?

Tunlai \halaite hian thlah hmasate aiin rilru hahna, lungngaihna ang chi an tawk nasa zawk chhan hi eng emaw zat a awm a. Hengte hi tlem han sawi ila.

• Social Media-in nghawng a neih dan: Facebook, Instagram, TikTok ang chi thil i en a, midang nun "perfect" i hmuh chuan i inngaitlawm thei a, hlawhchham ang maiin i inhria thei bawk. Entirnan, Samanmali hian Instagram-a a ṭhiante thlalak ‘perfect’ tak takte chu a en a. Mi zawng zawng chu a tan chuan hlim leh mawi tak niin a lang. A tawk lo ang maiin a inhria tan a, a nun hian hlutna a nei lo tih a hre tan ta. Tin, cyberbullying hian hei hmang hian stress nasa tak a siam thei bawk.
• Zirna lama Inelna leh Pressure: Exam O/L, A/L, tuition class, leh result tha ber hmuh theihna tura inelna te hian i rilruah pressure nasa tak a siam a. Entirnan, A/L exam chu thla engemaw zat chauh a la awm. Nishan hian chhun leh zan a zir thin. Mahse, a hlau hle mai. ‘Ka hlawhchham chuan eng nge thleng ang? Ka nu leh pate hian engtin nge an sawi ang?' Hetiang pressure a neih hian ei leh in mut that duhna a nei lo.
• Chhungkaw leh nunphung thlak danglam: Tun hma ang lo takin tûn lai nu leh pate hi an buai a, chhûngkaw inlaichinna a inhnaih lo va, mahni chauhna pawh hi a chhan a ni thei bawk.
• Khawvel pum huap thil thleng hriatna tipung: Internet hian khawvel thil (indona, sum leh pai lama harsatna, boruak tihchhiat) te a hriattir nasa zawk a ni. Chûngte chuan nakin hun chungchânga hlauhna leh lungkhamna a thlen thei a ni.
• Taksa chakna tlem zawk leh In chhung nun tam zawk: Pawn lama inkhelh leh kea kal hi a hma aiin a tlem tawh hle a, phone leh computer-a hun tam tak hman hian rilru hriselna a nghawng bawk.

Heng avang hian tunlai thalaite hian harsatna tam tak an tawk a ni. Chuvangin phurrit leh a chang chuan lungngaihna i neih hi thil mak a ni lo.

Depression thlentu te

Depression thlentu pakhat chauh a awm lo. Thil engemaw zat avanga lo awm thei a ni.

• Genetic Factors / Family History: Sawi tawh ang khan i chhungkuaa mi pakhatin depression a neih chuan chu genetic influence chuan eng emaw chen chu a nghawng thei bawk che a ni. Mahse chu chuan i tipung ngei ang tihna erawh a ni lo.
• Brain Chemistry Imbalances: Kan thluaka chemical thenkhat ( neurotransmitters ) inthlauhna hian depression a thlen thei. Hemi chungchang hi tlem kan sawi leh ang.
• Stressful or Traumatic Events: Natna khirh tak, hmangaih tak thihna, nu leh pa inthen , exam pressure, sikul emaw in lama harsatna, leh tihduhdahna chi hrang hrang ang chi thilte.
• School leh Peer Pressure: Sikul-a mi tihduhdahna, ṭhiante hnawhchhuah, leh an tih theih loh thil tih luih tir ang chi thilte.
• Body Image Issues: Mahni hmel lan danah lungawi loh, midang nena inthlauhna.
• Identity Struggles: Tu nge a nih leh eng nge a duh tih chungchangah inhnialna , a bik takin tleirawl lai.
• Substance Abuse: Ruihhlo leh zu in hi depression vang emaw, a rah chhuah emaw a ni thei.

Depression lai hian kan thluak ah eng nge thleng thin?

Depression hi "lungngaihna" mai a ni lo tih ka lo sawi tawh bawk. A nihna takah chuan kan thluak hnathawh dan tichhe thei thil a ni. Science lamah tlem han hrethiam ila, mahse awlsam takin, kan hrethiam ang em?

Kan thluak hi pangpar huan mawi tak angin han ngaihtuah teh. Kan neurotransmitters te hi pangpar par leh rimtui tirtu fertilizer leh tui ang mai an ni. Hengte hi hlimna, lungngaihna, hlauhna leh phurna ang chi kan rilru put hmang thununtu "messenger" te an ni. Depression-ah chuan heng messenger te hi an out of whack thin. A bik takin pathum chungchang han sawi ila:

1. Serotonin : Hei hi kan "hlimna leh thlamuanna tirhkoh" a ni. Mut, riltam leh rilru put hmang a tidanglam thei a ni. Depression lai hian serotonin level a tlahniam thei. Huana pangpar thi ang maiin kan hlimna leh thahnemngaihna a tlahniam thei a, engkim mai chu engmah lo anga inhriat theih a ni.
2. Norepinephrine: Hei hi "thau leh fimkhurna thuchah" a ni. Kan thawkrim leh kan fimkhur reng theih nan min pui thin. Depression laiin he hormone level a tlahniam chuan, chu rilru hahna, ngaihsak lohna leh ngaihtuahna seng harsa tih hriatna chu a awm thei a ni.
3. Dopamine tih hi: 1.1.Hei hi "lungawina leh ngaihvenna tirhkoh" a ni. Thil pakhat nuam kan tih hian hei vang hian thil ti tura chêttîrna kan nei a ni. Depression laia dopamine activity a tlahniam chuan kan hlim thin thilte pawh kan hlim thei tawh lo va, eng thil pawh kan ngaihven tawh lo.

Heng neurotransmitters te inthlauhna bakah hian zirchianna atanga a lan dan chuan depression hian thluak hmun thenkhat insiam dan leh hnathawh dan a tidanglam bawk a:

• Hippocampus: Hei hi kan thluaka thil pawimawh tak, kan hriatrengna khawlkhawmtu leh thil thar zir tura min puitu a ni. He part hi hun rei tak depression lai hian a tlahniam deuh thei a ni. Hei vang hian mi thenkhat chuan hriatrengna hloh leh thil thar zir harsa an ti thin.
• Amygdala: He part hian hlauhna, lungngaihna leh thinrimna ang chi emotion chak tak tak a process thin. Depression lai hian a hnathawh a pung thei. Chuvang chuan lungkham te, hlauhna te, lungngaihna te kan nei fo thin.
• Prefrontal Cortex: Hei hi kan thluak "boss" a ni. He part hian thutlukna siamna, ruahmanna siam, rilru put hmang thunun, leh ngaihtuahna seng turin min pui a ni. He part hi depression lai hian underactive a ni thei. Hei vang hian ngaihtuahna kan seng a, thutlukna siam kan harsat a, engkim a buai ang maiin kan inhria.

Hriatthiam tur pawimawh tak chu depression hi i "fault" a ni lo tih hi a ni. Thluaka biological changes nen a inzawm tlat a ni. Tin, heng inthlâk danglamnate hi enkawl ṭhat chuan tihdanglam theih a ni tih hre reng ang che.

Kei pawhin lungngaihna ka neih chuan eng nge ka tih ang?

Hetiang hian i inhriat chuan sawi hmasak ber tur chu...

Nangmah chauh i ni lo!

Depression hi tleirawl zingah a awm fo thin. Chuvangin nangmah chauhin i hmachhawn a ngai lo. I tih theih ṭha ber chu i rilru hahdam theih nân ṭanpuina i dawng hi a ni.

Hemi chungchangah hian i tih theih thenkhat chu hetiang hi a ni:

Thusawi la, i rilru zalen rawh.

I rilru put hmang sawi chuan thlamuanna nasa tak a pe thei a ni. Hemi chungchang hi i nu, i pa, i zirtirtu rintlak tak, i mentor emaw, i sports coach emaw nen i sawi dun thei ang. I thil tawn chu hrilh rawh. Miin a ngaithla che a, a ngaihsak che tih hriat mai mai chuan beiseina leh thlamuanna a pe thei che a ni.

Ṭanpuina line te

Puitling rintlak tak biak tur i hmuh harsat chuan lungngai suh. Helpline service i biak theih a awm bawk. Heng service-a trained te hi darkar 24 chhungin i thusawi ngaithla turin an awm a, i mamawh tanpuina kawngah an kaihruai thei bawk. Heng service te hi thuruk a ni. I hming pawh i sawi a ngai lo.

• National Institute of Mental Health (NIMH) hotline: Kum 1926 khan a rawn chhuak a
• Sumitray Institute: 0112692909, 0112696666, 0112682535 (Heng mite hian rilru lam puihna an pe)
• CCCline Telephone hmanga thurawn pekna: 1333

Heng number te hi call hlau suh. I tanpui turin an lo kal a ni.

Nangmah in enkawl rawh.

Kan taksa kan enkawl that chuan kan emotion te hmachhawn a awl zawk.

• Chaw tha tak tak ei rawh: thei, thlai, leh ei leh in inthlau tak.
• Mut tam: Ni khatah darkar 7-8 tal mut tum ang che.
• Thil tih dân pangngai vawng reng rawh: A ruala tho leh a ruala mut chu tih dân nei rawh.
• Tay active: Exercise hi i rilru tih hahdamna tha tak a ni. Exercise i duh loh chuan a te te atanga tan la. Kea kal la, insiam la, thawk thuk tak exercise la la, a nih loh leh chawlh hahdamna exercise dang ti bawk ang che.

Screen Hun kha tihtlem rawh

I phone emaw, computer emawa hun tam lutuk hman hian, a bîk takin thil lungchhiatthlâk tak tak i en hian i lungngaihna, lungkhamna, leh lungkhamna a tipung thei a ni. Tin, screen en reng hian i mut theihna a tikhawtlai thei bawk. Chuvangin, i phone, computer leh tab te chu mut hma darkar khat tal chu dah bo rawh.

Doctor hmu rawh.

I chhungkaw doctor emaw doctor dang emaw hnenah i rilru put hmang sawipui rawh. Anni chuan i rilru hahdam theih dân tûr an rawn rawt thei a ni. Psychiatrist emaw psychologist/therapist emaw hnenah an refer thei che a ni. I rilru put hmangte hmachhawn tûr leh enkawl tûrin an ṭanpui thei che a ni. Doctor hmuh vat turin appointment siam rawh.

A tul chuan enkawlna dawng rawh.

A châng chuan doctor-te chuan enkawlna an pe thei bawk. Hei hian counseling (therapy) , a chang chuan damdawi pawh a huam thei bawk. I doctor-in counseling chi khat a rawt theih chu Cognitive Behavioral Therapy (CBT) . CBT hian thil hrang hrangah a pui thei che a ni:

• I ngaihtuahna te, i rilru put hmang te, leh i thiltih te hian engtin nge in nghawng tih hrethiam rawh.
• I rilrua ngaihtuahna ṭha lo awmte chu ṭanpui thei zawk, ngaihtuahna ṭha zawk hmangin thlak rawh.
• Mimal inlaichinna tichak la, nakin lawkah lungngaihna a lo awm loh nan hma la rawh.
• Emotion chak tak leh dinhmun harsa tak takte hlawhtling taka hmachhawn dan tur zir rawh.
• A hmaa i hlim thin thilte kha ti leh rawh.

Engtin nge emergency-ah tanpuina kan hmuh theih ang?

Mahni intihhlum tumna i neih a nih chuan, emaw, nangmah i tichhe dawn tih i hlauh chuan tanpuina zawng nghal rawh:

• Puitling rintlak tak nen inbia nghal rawh.
• A hmaa kan sawi tawh hotline number (1926 - NIMH, 1333 - CCCline, Sumitray - 0112692909) hmangin tanpuina dawng nghal rawh . Heng service te hian emergency-ah pawh a pui ang che.
• Thil awmdan chu a hmanhmawhthlak hle a nih chuan, emaw, taksa lama hlauhawm nghal i nih chuan police emergency number 119 -ah pawh i call thei bawk.

Hrereng...

Depression i vei a nih chuan i rilru hahdamna tur thil tam tak a awm a. Tin, i tanpuitu tur an awm reng bawk. Chuvangin, beidawng ngai suh. Ṭanpuina dil rawh. Hei hi i paltlang thei a ni.

I chak zawk rawh se!