Kan nunah hian eng thil pawh ti ila, hlimna leh hahdamna kan neih loh ni a awm thin. Ngaihtuahna tha lo, tha lo chauh kan lu-ah a rawn lut fo thin. Hnathawh chungchang, ṭhiante chungchang, in lama harsatna chungchang... Heng zawng zawng hi a chang chuan i rilruah phurrit lian tak niin i hria mai thei. Hei hi a takah chuan kan zavaia tan thil inang a ni. A chang chuan kan lungngai vek a. A pangngai hle mai.
Mahse buaina chu, heng ngaihtuahna tha lote hi kan rilruah a lo kal zel a, a rawn inher chhuak zel a nih chuan engtin nge kan tih ang? Hemi chungchang hi tlem tal thuk zawkin han sawi ila.
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Engtikah nge ngaihtuahna tha lote hi a hlauhawm a nih?
Ngaihtuahna tha lo neih hi thil pangngai a nih laiin, ngaihthah tur a ni lo. Research chuan mi pakhatin lungngaihna emaw, lungkhamna emaw chhinchhiahna a neih chuan , heng ngaihtuahna ṭha lo awm rengte hian rilru leh taksa lama harsatna lian tak a thlen thei tih a târ lang a ni.
A chang chuan ngaihtuahna tha lo chuan harsatna lian tham a thlen lovang. Mahse, heng ngaihtuahnate hi rilruah a lo lang nawn fo a, ni tam tak chhung chu a rilru a ti na thuai thei a ni. A bik takin hetiang ngaihtuahna i neih chuan red flag a ni thei:
- "Ka tan chuan a hlawhtling ngai lovang ."
- "Hetiang hian a thleng fo thin ."
"Engtikah mah" emaw "engtik lai pawhin" tih ang chi thumal hmanga ngaihtuahnaah hian tlem kan fimkhur a ngai a ni.
A awlsam zawngin, thilthleng tha lo emaw, ngaihtuahna emaw kan ngaihtuah nawn fo hian "Ruminating" kan ti thin. Bawng ruminating ang mai a ni a, thil pakhatah ruminating nawn leh nawn leh ang mai a ni. Hei hi thil hlauhawm ber a ni. Hetiang ngaihtuahna tha lo pakhat atanga tan hian ngaihtuahna tha lo dang inzawmkhawmah a inhnamhnawih thei a, a tawpah chuan ngaihtuah phak loh khawpa lungkhamnaah min hruai lut thei a ni.
Chuti a nih chuan engtin nge i rilru chhunga heng ngaihtuahna awmte hian a thatna aiin a chhiatna a thlen tam zawk che tih i hriat theih ang? Heng zawhnate hi inzawt rawh:
- Heng ngaihtuahnate hian in inlaichinna a nghawng em ?
- Hei hian i hna emaw, i thiltih emaw a tibuai em?
- He pressure tihziaawmna tur hian zu emaw ruihhlo emaw lam i hawi tawh em?
- Hetiang dinhmun hi kar hnih chuang a la awm tawh em ? I rilru chhunga i tang tlatna cycle atang hian i tlanchhuak thei lo ang tih i hria em?
- I nun tawp tur ngaihtuahna i nei em ? Ṭanpuina i zawng nghal tur a ni a, a bik takin chutianga tih tumna tlemte pawh i neih chuan (e.g., mahni intihhlumna thuziak ziah, pill khawn khawm).
Heng zawhnate hi i chhanna chu "ni e" a nih chuan a tha ber chu doctor ) rintlak tak nen inhmukhawmin he thu hi sawipui hi a ni.
I rilru zalên theihna kawng ṭangkai ṭhenkhat chu engte nge ni?
Hêng ngaihtuahna ṭha lote man aṭanga chhuah kan tum theih dân kawng engemaw zât a awm a. Chung zinga tam tak chu Cognitive Behavioral Therapy (CBT) tih therapy chi khat hnuaiah an tla a ni. A awlsam zawngin, hei hian kan ngaihtuah dan ngaihtuah nawn leh a huam a ni. Hemi kawngah hian psychiatrist emaw psychologist emaw chuan a pui thei che a ni.
Mahse, doctor i hmuh hmain, nangmah chauha i tih theih tur tlemte chu hetiang hi a ni.
| Method awm thei tak chu enchhin theih a ni | A awlsam zawngin... |
|---|---|
| Hriatnate pawm rawh. | I hmangaih tak emaw, hna i hloh emaw hian lungngaih hi thil pangngai tak a ni. "Ka lungngai hle mai" tih hi pawm rawh. Hriatthiamna hi thil awmdan pangngai a ni tih hrethiam rawh. |
| Ngaihtuahna chu chiang takin hre rawh. | I ngaihtuahna tibuaitu ber chu eng nge ni? A then hrang hrangin then rawh. "Mi hlawhchham ka ni" tih i ngaihtuah chuan, "Engvangin nge chutianga ka ngaih?" Chu ngaihtuahna chu thil i lak chhuah angin en la, enfiah rawh. |
| Ngaihtuahna dikzia chu en rawh | Tlem tal hnungtawlh la, i rilru natna chu paih la, rilru fim takin ngaihtuah rawh. Eng finfiahnain nge i ngaihdan a thlawp? Eng finfiahna nge awm? Engkim ti dik lo anga i inhriat chuan, "Ka thil tih dik hi a awm em?" |
| Angle dang atang chuan han en teh. | Hetiang dinhmun hi thlir dan dang a awm em? Entirnan: "Ka hna hloh hi ka tan hlawkna a ni thei lo em ni? Thil tha zawk kawng a hawnsak a ni mai thei." Harsatnate hian mizia a tichak a, hlohna chuan chhelna a siam tih ngaihtuah rawh. |
| Ngaihtuah teh "Chuti a nih chuan eng nge?" | Hei hian a awmzia chu i hmachhawn mek harsatna hi khawvela thil dang zawng zawng nena khaikhin chuan chutiang chuan a lian lo tihna a ni. Mite chu inzawmna a chhiat hnuah an tho leh thin. Chu chu nun hi a ni. Buaina chu hla tak atangin en teh. Thutlukna siam hmanhmawh suh. |
Thil dang \angkai thei
Heng hmanrua bakah hian tanpui nan thil awlsam dang i tih theih a awm bawk.
- Thil tihbuai: Exercise tih te, lehkhabu chhiar te, puzzle tih te, a nih loh leh ṭhian nena inbiakna te ang chi thilte hian hun engemaw chen chhûnga i rilru tibuaitu harsatnate chu i rilru a la bo thei a ni.
- Thuziak: I rilrua thil awmte lehkhaah ziak chhuah hi i ngaihtuahna fiahna tha tak a ni bawk. A châng chuan a chhânna chu i mit hmuh ngeiah a awm thei bawk.
- Ṭhiante leh chhungte: I lungngaih lai hian i ṭhiante leh chhungte i bula awm a, i nawr luih loh a pawimawh. "I rilruah zawhna tam tak i nei niin a lang," tih zawhna emaw, "Hei hi hetiang hian ngaihtuah ila a tha zawk ang em?" tanpuina lian tak a ni thei.
A pawimawh ber chu professional tanpuina zawng hreh ngai lo hi a ni. Heng ngaihtuahna tha lote thunun theihna kawng pawimawh tak chu kan ngaihtuahnaah ni lovin, kan ngaihtuahnaah a awm zawk mai thei.
Mi thenkhat chuan khawvel hi "glass half empty" thlirna atanga thlir fo thin an awm. Chu chu engkim hi a tlin lohna, a chhe angin an hmu tihna a ni. Mahse an ngaihtuahna chu a dik tak zet niin an ngai. Doctor ka nih angin ka hna chu anmahni nena inhnial emaw, khawvel thlir dan danglam tura nawr luih emaw hi a ni lo.
Chutiang mi ka zawh zawhna chu, "Awle, chutianga ngaihtuah chuan engtin nge i rilru a put tir? I nunah i tum ber chu hlim taka awm, inlaichinna tha neih a nih chuan chutianga ngaihtuahna chuan chutiang thil tumte chu i thlen theih nan a pui che em?"
Take-Home Thuchah a ni
- Ngaihtuahna tha lo, tha lo tak tak neih hi thil pangngai a ni a, mahse thil inang chiah ngaihtuah nawn fo hi rilru hriselna atan a tha lo.
- I ngaihtuahnaah hian "engtik lai pawhin" emaw "engtikah mah" emaw tih ang chi thumal a awm a, chu ngaihtuahna chuan i nun (inzawmna, hnathawh) a nghawng a nih chuan vaukhânna chhinchhiahna a ni thei.
- Hetiang dinhmun hi kar hnih aia rei a daih emaw, i nunna lak tumna i neih chuan hun khawhral suh la, doctor pan nghal rawh.
- CBT technique te chu nangmah ngeiin i enchhin thei a, chu chu i ngaihtuahna hriatchhuah te, a dik leh dik loh enfiah te, leh thlirna danglam tak atanga thlir te hi a ni.
- Exercise te, hobby te, leh i rintlak mi nena inbiakna te hian i rilru a ti hahdam thei bawk.
- A tum ber chu hlim leh hrisel zawka awm theihna tura puitu rilru put hmang siam hi a ni tur a ni.
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