Stress vangin i chau tawh em? Heng kawng awlsam 10 te hi han hmang ve teh

Tunlai kan nun buai tak tak te nen hian a chang chuan rilru hah leh rilru hah lutuk hi thil pangngai tak a ni. Hnathawh, inchhung hna, zirna, mawhphurhna dang... Heng zawng zawnga kan buai lai hian mahni kan theihnghilh thin. Mahse he mental stress , chu chu kan hriat vek stress hi a la awm zel a nih chuan kan rilru chauh ni lovin kan taksa hriselnaah pawh nghawng tha lo tak a nei thei a ni. Chuvangin he stress hi enkawl dan zir a pawimawh hle. A tir lamah chuan harsa deuhin i hria mai thei a, mahse, vawi khat i thiam tawh chuan, hahdamna nasa tak a nihzia i hrechhuak ang. Hemi atana pui thei tur kawng awlsam 10 han thlir ila.

1. Exercise hi i taksa chunga thil tih mai mai a ni lo!

I rilru leh taksa tih hahdamna tha ber pakhat chu exercise neih fo hi a ni . Exercise i tih hian i mood pawh a tha chho zel ang. Amaherawhchu, hemi atanga rah tha tak chhuah tur chuan ni khata vawi khat tih mai a tawk lova, tih reng reng a ngai a ni.

Chuti a nih chuan kar khatah exercise engzat nge i tih tur?

A tlangpuiin, puitlingte chuan kar khatah minute 150 tal thil chak tak, kea kal chak ang chi, emaw, kar khatah minute 75 tal chakna chak tak, jogging ang chi thiltih emaw an nei tur a ni.

A pawimawh ber chu thil tum tenau tak tak, i tih theih tur siam hi a ni. Tichuan, a chanve vel pawh ding lovin i kal zel thei ang. Thil tenawm tak tih hi engmah tih loh ai chuan a hlu zawk tih hre reng ang che.

2. Taksa rih zawng hi tlem kan ti hniam tur em ni?

Stress i neih chuan i taksa ruh te a tense a, i hriat loh pawhin a knot up ang maiin i hria. Hetiang tightness hi tihziaawmna tur leh i taksa tan hahdamna nasa tak pek tur hian thil tlemte i tih theih a ni.

• Stretching : Zing i thawh hunah emaw, hnathawh laiin emaw tlem tal stretching tum ang che.
• Massage: A theih chuan massage tha tak la rawh.
• Tui lum a inbual: Tui lum emaw, inbual emaw hian taksa ruh a ti hahdam thei a ni.
• Mut tha: Ni khata darkar 7-8 vel mut that hi taksa leh rilru tan pawh a pawimawh hle.

3. Thâwk la la...

I rilru hah lutuk chuan, thutthleng a, thawk tlemte i lak hian hahdamna i hmu nghal thei a ni . Hei hi i tih theih dan chu mak i ti hle ang. Heng step awlsam 5 te hi han ti ve teh:

1. Chair-ah hahdam takin thu la, i kut chu i kawr chungah dah la, i ke chu leiah dah rawh. A nih loh leh khumah i mu thei bawk.

2. I mit khap rawh.

3. Hmun reh tak, mawi takah i awm ang tih han ngaihtuah teh. Beach, pangpar tamna field, tlang chhip, thlamuanna pe thei hmun eng pawh a ni thei.

4. Tunah chuan zawi zawiin, thûk takin thawk la la, tichuan zawi zawiin thawk chhuak rawh.

5. Hetiang hian minute 5 emaw minute 10 emaw vel tih tur a ni.

4. I ei leh in ah fimkhur rawh.

A hun taka ei leh in inthlau tak ei hian i hriselna zawng zawng chu a vawng reng thei che a ni. I mood enkawl nan a pui bawk. I ei leh in ah hian thlai , thei , legumes, nutritious grains , leh energy-boosting proteins te kha telh ngei ngei ang che.

5. Nun chakna hi tlem han ti hniam ila.

Tunlai hian nun hi a chak em em a ni. Chuvangin a chang chuan tlem kan slow deuh a, tlem kan relax mai a ngai thin. I nun en la, i ti hniam thei thil te te zawng rawh. Entir nan:

• I watch chu minute 5-10 vel hmalam pan rawh. Chutiang chuan engkim chu tlem a hma deuhin i thleng thei ang. I tlai lutuk avanga lungkhamna chu i pumpelh thei.
• Kawngpuiah lirthei i khalh dawnin veilam lane (slow lane)-ah lirthei khalh fo thin ang che. A tul lova inelna i pumpelh thei a, rilru thlamuang takin i zin thei bawk.
• Task lian tak tak chu chunks ah then rawh. Email 100 vel check tur i nei ang tih han ngaihtuah teh. Vawi khata enfiah vek tum ai chuan a pawimawh ber berte chu enfiah mai rawh. A bak chu nakinah ti rawh.

6. Chawlh hahdam hun siam rawh.

I rilru chu stress atanga chawlh hahdamna pe tur chuan chawlh hahdam tak tak tur i ruahman a ngai ngei ang. Tum neia engkim titu tan chuan hei hi a tir lamah chuan a harsa deuh thei. Mahse, i tih chhunzawm zel chuan heng hun hahdam tak takte hi i ngaihlu ang. Hetah hian thil hahdamthlak tak tak i tih theih thenkhat chu tarlan a ni.

7. Hobby atan pawh hmun siam rawh

I thil hlimawm tak takte tan pawh hun i siam tur a ni. Nitin hlimna tur thil tih tum ang che. I stress level tihhniamna kawngah nasa takin a pui ang che. Hei hian hun tam tak a mamawh lo, minute 15-20 vel pawh a tawk .

A hnuaia table hian heng thiltih thenkhatte hi ngaihtuahna a pe a ni.

8. I harsatna chungchang sawi rawh.

I rilru tibuaitu thil i neih chuan, chu chu sawipui chuan i lungkhamna a tiziaawm thei a ni. Chhungkaw member emaw, i ṭhian rintlak tak emaw, i doctor emaw, a nih loh leh counselor emaw nên i sawi thei a ni .

Tin, nangmah pawh i inbia thei bawk. Hei hi mahni inhriatthiamna (self-talk) kan ti a ni. Kan ti vek a. Mahse hei hian stress a tihziaawm theih nan, nangmah leh nangmah i inbia a ngai a, a tha zawngin , a tha lo zawngin i sawi a ngai lo.

Chuvângin, i rilru hahna i neih hunah i lu-a ngaihtuahna luang chhuak leh i inhriattîrte chu ngaihven rawh. “Hei hi ka ti thei lo” tih ang chi thu sawiin nangmah leh nangmah i inpuh a nih chuan, chu ngaihtuahna chu thil tha takah thlak la, “Hei hi ka ti ang” emaw, “Ka theihtawp ka chhuah ang” tih ang chi hi a ni.

9. I chungah ngilnei rawh.

Mahni inngaidam dan zir rawh. Tin , i rilru natna pawh hloh suh . Nuih hi stress damdawi tha ber a ni an tih hi engmah lo mai a ni lo. Nui leh hahdam taka awm hian hahdamna nasa tak i nei ang.

10. Stress siamtute hriatchhuah leh tihbo.

I nunah lungkhamna thlentu lian ber berte chu hmuchhuak rawh. I hna a ni em? Khualzinna avanga stress awm em? Zir? Chutianga a chhan i hriat theih chuan i nun a\angin i paih bo vek thei em tih en la, a tlem berah chuan an nghawng chu i tihtlem thei em tih en rawh.

A chhan zawn nghal harsatna i neih chuan, stress journal ziak tum ang che . I lungkham ber emaw, i lungkham ber hun lai te, leh chutih laia thil thlengte chu ziak rawh. Hun a kal zel a, pattern pakhat chu i hre thei tawh ang. Tichuan, chutiang thil tichhuaktute chu tihbo emaw, tihtlem emaw theih dan tur zawng rawh.

Stress, Exercise, Hriselna, Rilru hriselna, Stress Management, Hlim takin awm rawh