Holiday depression neia zin chungchang hi han sawi ila.

Kumthar emaw, Krismas emaw hmang turin khuaah kal turin i inpeih tawh em? Hlim taka chawlh hmang te, chhungte leh thian hlui te nena inkhawm te, i nu kut atanga cookies tui tak tak ei te chu i nghakhlel em? Mahse, a châng chuan heng chawlhnite hi a hnaih chuan hlimna i nei lo mai thei a, chu ai chuan lungngaihna leh lungngaihna nasa tak i nei zawk mai thei. Dik tak chuan chawlhkar laia lungngaihna leh lungngaihna nei mi i nih chuan zin chhuah pawh hi mumang ang maiin i hria lo mai thei a, mahse i thinlung hrehawm tuar thei thil rapthlak tak ang maiin i hria ang. Chuvangin, vawiin hian heng chawlhni nena lo awm thin depression nena zin dan tur kan sawi dawn a ni.

Depression neia i zin hunah eng nge i beisei theih ang?

Columbia University-a psychiatry professor Philip Maskin-a sawi dan chuan zin hian mi tin a nghawng dan a inang lo hle.

Khawthlang lamah chuan boruak thara insawn hi i rilru tan a tha hle thei a ni. Hmun thar takah i awm a, chawlh hmangin i awm a, office kal tur chuan zing dar 6-ah i tho ngai lo ang tih han ngaihtuah teh. He boruak thar nen hian stressor tam tak a tlahniam dawn a ni. Chuvangin, holiday blues atang hian hahdamna nasa tak i nei thei a ni.

Mahse, a lehlamah chuan tunlai zin hi a hma aia nasain a buaithlak zawk . "Khualzin chu a kal tluang ang" tiin kan ngai. Mahse chutiang chu a ni lo. A chang chuan khawpui kawngpuiah darkar tam tak lirthei tlan laiin kan thu a ngai a, airport-ah pawh queue rei tak kan nghah a ngai bawk. Tun hma aiin thlawhna a tlem zawk a, a nei pawh a tam a, airport-ah pawh mipui an tam zawk.

A awlsam zawngin, i lungngaih lai hian i frustration tolerance a hniam hle. Chuvangin, i thlawhna tlai ang chi thil tenau tak pawh hian, "Aw, chu chu thil tenawm tak a ni," tih ngaihtuah a harsat phah a ni.

Holiday Depression: Thunun rawh

Clinical psychologist Helen Grusd chuan, "Khawi hmunah pawh kal ila, inbuatsaihna ṭha tak neih a pawimawh hle," a ti. "He inbuatsaihna hi stress laka i vaccine tha ber a ni."

He inbuatsaihna hi thawmhnaw hak tura inbuatsaih a ni lo. "Rilru lamah i inbuatsaih a ngai. Engtin nge he dinhmun hi thunun thei turin i chakna i pek?"

A hmasa ber chu i zin chhan dik tak chu i rel tur a ni. "Chhungte nen in inzawm leh dawn em ni? A nih loh leh i chawlh hahdam leh hlim mai mai dawn em ni?" A dawtah chuan: "He zinkawng hi ka ti hlawhtling dawn a ni," tih hi i inhriat reng a ngai a ni.

Grusz chuan he thumal hi mantra ang maia rilruah vawng reng turin a ti. "I thunun theih loh thil a thleng thei. Mahse, 'Ka thunun theih zawng zawng hi ka thunun vek' tih ngaihtuah turin i inpeih a ngai a ni. Mahse, dinhmun chu harsatna angin i hmu thei a ni. Tichuan, challenge chu nuam i ti thei ang, victim ang maia inhriat ai chuan.

Khualzin hmaa thil tum siam a pawimawhzia

Professor Maskin chuan i chawlh hahdamna atan thil tum thenkhat siam turin a fuih a. "A hmasa berin, i zinna hmuna i hlim tur thilte hi ngaihtuah la. Tichuan, nangmah leh i chhungte tan thil tum siam rawh. Nang leh i kawppui, 'He zinkawng atang hian eng nge kan duh?' " "

Mahse, thil tum i siamte chu tihhlawhtlin theih a ni tur a ni. Entîr nân, sangha man i tum a nih chuan tuipuiah sangha lian ber ber man chu i tum ber nge, i kawppui emaw, i fate emaw nêna chawlh hahdam leh hlim taka zin chhuah chu? I chawlh hahdamna atanga hlawkna tur i neih chuan, a bik takin i chhungkaw dangte hnena i thawhpui theih tur thil a nih chuan chu thil tum chu i ngaihtuah thei ang. Chuti a nih chuan thil dang pawimawh tak tak lo takah chuan i inhnamhnawih lo vang.

Ruahman lawk a thatna

Holiday depression vei tan chuan ruahmanna siam lawk hian lungkhamna leh lungkhamna a tihziaawm thei a ni. Khualzin i kal dawn a nih chuan a awlsam thei ang bera siam tum ang che, tiin psychologist Elaine Rodino chuan a sawi.

• Mipui tamna ni tlem zawka zin chu thlang rawh.
• Airport-ah hian mipui tam lohna hmunah flight book rawh.
• Khaw lum leh khaw vawt hriat lawk tur a ni. Airlines te chu flight cancel a nih chuan eng refund policy nge an neih tih zawt rawh.

"Chutiang chuan darkar 18 chhung airport-ah i tang lo thei a, a chhan chu chu chuan mi lungngai tawh chu a nawr zual thei tak zet a ni," tiin Rodino chuan a sawi.

Tin, i zin hmain zan mut ṭhat tum la, chaw ṭha tak ei rawh , leh zinna atân chawhmeh ṭhenkhat keng bawk ang che.

'Holiday Blues' mai ni lovin engtin nge ni ang?

Tum siam leh ruahmanna siam dawnin zinkawng hlimawm tur ngaihtuah lawk a pawimawh. "Mahse, a chang chuan mite hi chutiang khawpa lungngaihna thuk takah an awm a, thil lawmawm tak tak pawh an ngaihtuah thei lo. Chutiang a nih chuan i kawppui nen pawh he thil chungchang hi sawipui a phu hle a ni," tiin Maskin chuan a sawi. "A nih loh leh i ṭhian hnai tak, sakhaw lam thurawn petu, emaw rilru lam hriselna lama thurawn petu , i doctor nena inbiakna neih hi a pawimawh tak zet a ni."

Clinical depression hi natna a ni a, a enkawl dan tur pawh a awm. "Mahse mi ṭhenkhat chuan ṭanpuina dil an duh lo a, chak lohna chhinchhiahna niin an ngai. A hlauhawm hle a ni," tiin Muskin chuan a sawi uar hle. Ṭanpuina dil hi chak lohna chhinchhiahna nia i ngaih chuan hei hi han ngaihtuah teh: Khawvela infiammi ṭha ber berte pawhin coach an nei. Ṭanpuina dil pawh an zak lo. A mental health counselor , i doctor ang bawkin, tanpuitu ropui tak a ni.

Clinical depression neih hian i kal zel thei lo tihna a ni lo. Mahse, i rilru hahdamna tur thil tih chhunzawm zel a pawimawh. I chakna leh rilru lama chak taka i awm theihna tura i hmachhawn dan tur i hman dan te ziakna card te tak te keng la . Chûngte chu kea kal te, music ngaihthlâk te, tui glass khat in te, a nih loh leh ṭhian nêna inbiakna te a ni thei. Card chu en fo la, he dinhmun hi i thunun thei tih inhriat nawn tir rawh. Tin, i ei tlangpui damdawi i neih chuan a hun takah ei ngei ngei tur a ni .

I tumna hmun i thlen hnuah eng nge i tih thin?

I tumna hmun i thlen hnuah pawh i lungngaihna chhan tam tak a awm thei. Hetah hian tanpui theihna tur tips thenkhat kan rawn tarlang e.

'HALT' tih dan hmang rawh.

I duh loh thilte chu "ni lo" tih phalna pe rawh. Mi zawng zawng tih lawm kan duh vangin engkim "yes" kan ti vek a. Mahse chu chuan boralna chauh a thlen a ni. I mood check reng nan ‘HALT’ tih thumal hmang la.

I rilru put hmang i hriat chian chuan, "Ka chau deuh a, rei vak lo ka mu ang" emaw, "Hei hi ka ti lo ang" emaw i ti thei ang. Tichuan i duhzawng i thlang thei a, i duh loh zawng i pumpelh thei bawk.

Tips tlemte dang a awm bawk

• Practice Behavioral Activation: Tho leh kal chhuah te, music ngaihthlak te, mi zawng zawng nena nuih dun te hian i mood a tichak thei a ni.
• Tunah hian nung rawh: Chhungkaw tinte chu chawlhni hmang tura an inkhawm hian thinrimna hlui leh rilru natna te a lo lang thei a ni. "Hei hi hetah hian i awmpui a ni a, kum 20 kalta a i nihna kha a ni lo," tih hi han ngaihtuah teh. Tuna i nihnaah hian rilru pe rawh.
• I ei leh in thunun rawh: Chawlhni hi ei leh in tui tak tak nen a khat a. Mom cake, cookies thlum tak tak... "Hengte hi tlem ka ei ang, mahse engtik lai pawhin ni lo," tiin inhriat tir rawh. Tin, zu in chungchangah pawh fimkhur hle ang che. Zu hian i mut a tibuai thei a, i mood a ti buai thei bawk. Zu addiction atanga i dam chho mek a nih chuan party neih loh a tha ber.
• Exercise: Chawlhni hi mahni chunga ngilneihna hun a ni. Chumi awmzia chu chaw ei that mai ni lovin, zing thawh a, tlan emaw, kea kal emaw ang chi thil tih te pawh a ni. Taksa lama i inenkawl hunah chuan i rilru mamawh pawh a phuhruk ang. Nitin kal hi mi thenkhat tan chuan antidepressant ang a ni thei.