“Aw my, engtin nge heng zawng zawng hi ka enkawl ang?” Hnathawh, inchhung hna, naupang, zirlai leh thil dang sangkhat nen chuan i lu chu a puak dawn ang maia i hriat hun a awm fo thin. Hetianga nawrna leh nawrna awm reng hi ‘Stress’ kan tih mai mai, a nih loh leh rilru lam tension . Hetiang hi tlem tal neih hi thil pangngai tak ni mah se, a chhunzawm zel chuan i rilru chauh ni lovin i taksa hriselnaah pawh nghawng lian tak a nei thei a ni. Chuvangin hei hi thunun emaw, enkawl dan emaw zir a pawimawh hle. Chumi chungchangah chuan eng thil awlsam tak nge i tih theih tih i lo en ang u.
1. Exercise hi i taksa chunga thil tih mai mai a ni lo!
Exercise hi i rilru leh taksa ti hahdamna tha tak a ni. Chu mai ni lovin, exercise hian i mood a ti ṭha thei bawk . Mahse, a hlawkpui ber tûr chuan exercise i neih fo a ngai a ni .
A tlangpuiin, kar khatah minute 150 tal taksa tihchakna tlemte, kea kal chak ang chi tih hi a tha ber. A nih loh leh exercise chak zawk, jogging ang chi chu minute 75 vel i ti thei bawk. A pawimawh ber chu i tih theih tur thil tum siam hi a ni. Tichuan, a chanve vel pawh ding lovin i kal zel thei ang. Exercise tlem tal tih hi engmah tih loh aiin a tha zawk hle tih hre reng ang che.
2. Kan taksaa khauhna awmte chu paih bovin, kan zang deuh deuh ang u.
Stress i neih chuan i taksa ruh (muscle) te pawh a tight bawk. Ngaihtuah teh, i stress lai hian i kawr leh i kekawrte chu a nghet a, a na bawk a ni lawm ni? Heng thilte hian he tightness hi a tiziaawm thei a, i taksa a ti hahdam thei bawk:
- Stretching : Zingkar i thawh hunah emaw, hnathawh lai emaw hian tlem tal insiam rawh.
- A massage: A theih chuan massage la.
- Tui lum a inbual: Tui lum a inbual hian taksa ruhte nasa takin a ti hahdam a ni.
- Mut tha: Ni khatah darkar 7-8 vel mut that a pawimawh.
3. Instant relief turin thawk la la
I rilru hah lutuk chuan, ṭhut reng a, thawk tlemte la chuan hahdamna a pe nghal thei a ni. Hei hi i tih theih dan chu mak i ti hle ang. Heng step 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. I duhzawng leh i rilru timuangtu hmunah i awm ang tih han mitthla teh. Beach mawi tak, pangpar tamna hmun zau tak emaw, thil dang emaw pawh a ni thei.
4. Zawi zawiin thaw thûk tak la la, zawi zawiin thawk chhuak rawh.
5. Hetiang hian minute 5 emaw minute 10 emaw vel tih tur a ni.
4. I ei leh in hian i hlimna ah nghawng lian tak a nei bawk.
Ei leh in inthlau tak, nutritious diet ei hian a pumpuiah i rilru a hahdam ang. I mood enkawl turin a pui thei bawk. I chaw eiah hian thlai, thei, legumes, whole grains, leh protein, sangha leh artui , tam tak telh ang che. A pawimawh ber chu chaw ei kha skip suh . Chutianga tih chu i taksa tan a tha lo mai ni lovin, hlimna a ti tlem thei a, stress a tipung thei bawk.
5. Nun chakna hi tlem kan ti hniam ang em?
Tunlai hian nun hi a buai em em a, a tlan chak em em bawk. A châng chuan kan slow down a, tlem kan relax mai a ngai ṭhin. I nun en la, chutiang tih theihna tur kawng te te zawng rawh. Entir nan:
- I watch chu minute 5-10 vel hmalam pan rawh. Hei hian i tumna hmunah tlem a hma deuhin i thleng thei ang. Hei hian tlai lutuk avanga stress lakah a chhanhim ang che.
- Hna lian tak i neih chuan vawi khata tihfel tum ai chuan a tenau zawkah then la. Email 100 vel check tur i nei ang tih han ngaihtuah teh. Engkim check tum ai chuan a pawimawh ber berte chu check mai rawh.
Nun chakna tlem tal tihtlem hian a tul lo taka nawrna i paih bo thei a, i rilru a hahdam zawk thei bawk.
Stress tihziaawmna tur kawng dang thenkhat
A hnuaia table-ah hian stress tihziaawmna tur kawng awlsam leh tangkai dang thenkhat tarlan a ni. Hengte hi i nitin nunah telh tum ang che.
| Tihdan | Hrilhfiahna |
|---|---|
| Break la rawh | I rilru tih hahdam nan nitin hun engemaw chen ruahman rawh. Meditation, yoga, i music duh ber ngaihthlak emaw, nature-a hun hman te ang chi thil i ti thei a ni. |
| Hobbies-ah inhmang rawh | I duhzawng thil tih nan nitin hun tlem tal dah la. Ni khatah minute 15-20 vel pawh a tawk. Lehkhabu chhiar te, huan siam te, lemziak te ang chi thil ti rawh. |
| Harsatna chungchang sawi rawh | I lungkhamna i neih chuan, chu chu sawi chhuah chuan stress tihziaawmna kawngah a pui thei a ni. I ṭhian i rintlak tak, i chhûngte, a nih loh leh i doctor nên inbiakna neihpui rawh . |
| Go Easy On Yourself | Tuman 100% dik takin engkim an ti thei lo. Tin, nunah engkim hi tumahin an thunun thei lo. Chuvângin, i tih theih ṭha ber i ti tih i rilruah siam rawh. Nuih hi stress tihziaawmna tha tak a ni bawk. |
| A chhante hriatchhuah (Eliminate Triggers) . | I nunah hian stress thlentu lian ber berte chu engte nge ni tih zawng chhuak rawh. Hnathawh a ni em? Commuting a ni em? Chu chu zawng chhuak la, a theih chuan chutiang thilte chu i nun aṭangin paih chhuak emaw, tihtlem emaw rawh. |
Thil tha ngaihtuah theihna thiltihtheihna
I rilru put hmang sawipui tur i neih loh hunah chuan nangmah leh nangmah i sawipui thei a ni. Kan ti vek a. Mahse, lungkhamna tihziaawm nân, i rilrua i thusawi chu a ṭha lam a nih a ngai a ni .
I stress lai hian i rilruah ngaihtuahna lo lutte kha ngaihven rawh. "Hei hi ka ti thei lo" tih ang chi thuchah tha lo i pe a nih chuan "Hei hi ka ti thei" emaw, "Ka theihtawp ka chhuah" tih ang chi thuchah tha takah thlak rawh. He inthlak danglamna tenau tak hian rilru chakna nasa tak a pe thei che a ni.
Take-Home Thuchah a ni
- Stress hi thil pangngai a ni a, mahse a awm reng chuan enkawl a pawimawh hle.
- Exercise, thawk thûk tak , leh hobby-a inhmang ang chi thil awlsam tak takte chuan i rilru hrisêlnaah danglamna nasa tak a thlen thei a ni.
- Ei leh in inthlau tak ei leh mut tam hi stress dona atan a pawimawh hle.
- I rilru a buai a nih chuan sawi chhuah hlau suh. I rintlak tak nen inbia ang che.
- Heng hmanrua te hi i lo enchhin hnua i stress control harsat a nih chuan i doctor nen sawiho rawh . Professional advice lak hi thil dik lo a ni lo.
Stress, Stress management, Exercise, Relaxation, Rilru hriselna , Stress adu karana krama, manasika athathiya
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