A chang chuan engkim maiah i chau a, eng thilah pawh i hlim lo va, i thinlungah phurrit lian tak leh engmah lovah i inhria em? I hriat mi pakhat, nangmah chhungkuaa mi tu emaw pawhin he natna hi a vei a ni mai thei. Kan sawi tum chu depression, mi tam tak zingah rilru natna tlanglawn tak, mahse na tak tak, a nih loh leh kan hriat vek angin depression . Mi tam takin zawhna lian ber an neih chu he natna hi kan chunga a lo thlen hmain a taka ven theih a ni em tih hi a ni. Medical science hian eng nge a sawi tak tak tih i lo en ang u.
Depression hi a veng thei tak tak em?
A awlsam zawngin, hei hi ‘ni’ emaw, ‘ni lo’ emaw chhanna dik tak pek a harsa hle. Damdawi lam thiam tam zawk chuan lungngaihna hi pumpelh kim theih a ni lo tih hi an pawm a ni. Midang erawh chuan an la chiang lo hle.
Ngaihtuah teh, lungngaihna thlen thei thil tam tak a awm. A tam zawk chu kan thunun theih loh thil a ni. Entir nan:
- I Genes: I chhungkuaa mi tu emaw chuan depression a nei tawh a nih chuan i hlauhawmna a sang deuh mai thei.
- Brain Chemistry: Depression hi kan thluaka chemicals (neurotransmitters) inthlak danglam vang a ni thei a, chu chuan hlimna leh lungngaihna ang chi emotion control tu a ni.
- I chhehvel leh nunah thil thlengte: Depression hi ngaihtuah phak loh thil rapthlak tak (trauma) i tawn a, i hnaih ber mi i hloh a, emaw, nun inthlak danglamna lian tak (hna hloh, inthen ang chi) i tawn chuan a lo intan thei a ni.
- Natna dang: Depression hi taksa natna dang cancer, zunthlum, Parkinson natna te nen pawh a awm thei bawk.
Heng thilte hi kan thunun theih loh lai hian a pawimawh ber chu heng thilte hian stress a thlen thin i hmachhawn dan tur i thlak danglam thei hi a ni. Chu chu kan rilru chakna kan siam thei tihna a ni. Tin, depression i neih tawh chuan a na zual loh nan i titawp thei ngei ang.
Engtin nge depression a lo kir leh loh nan kan ven theih ang?
Depression i lo nei tawh a, enkawl leh i dam tawh a nih chuan a lo thlen leh tawh loh nan ngaihtuah a pawimawh hle. Hemi atan hian enkawlna bik pawh a awm.
Hemi atan hian therapist thenkhat chuan Mindfulness-based Cognitive Therapy (MBCT) tih method an hmang thin. Thiltih dan mak tak a ni. A awlsam zawngin thil pawimawh pahnih a inzawm khawm a ni:
1. Cognitive Therapy: Hei hian i ngaihtuahna leh i ngaihtuahna kalphung a thlak danglam thei a ni.
2. Mindfulness: Hei hian a tum ber chu tunlai huna thil thlengte ngaihven leh hriat rengna practice a ni a, hun kal tawh ngaihtuah lovin leh hmalam hun hlau lovin.
Hêng hmanraw pahnih hi i thlunzawm chuan, i rilrua ngaihtuahna ṭha lo, ṭha lo lo thlengte chu hriat chian a, chu chu enkawl dan leh chu chu i inhnamhnawih loh dân i zir ang.
Psychotherapy dang, interpersonal therapy te pawh hi a hlawhtling hle. Hei hian mi dangte nêna in inlaichînna, chhûngte, ṭhiante, leh kawppuite nêna in inlaichînna lam a ngaihtuah ber a ni. A châng chuan heng inzawmnate hian kan rilru lama harsatnate chu direct-in a nghawng a ni.
Heng enkawlna bakah hian zirchianna thenkhatah chuan damdawi thenkhat, nunphung tihdanglam te, leh ei leh in lama hmalakna te hian depression lo lang leh theihna chu 25% emaw a aia tam emawin a tihziaawm thei tih hmuhchhuah a ni. Mahse, hemi chungchangah hian zirchianna tam zawk neih a ngai a ni.
Engtin nge kan tih theih ang?
Depression laka invenna tur kawng chiang tak pakhat mah a awm loh laiin, i rilru hriselna tichak tur leh i hlauhawmna tihziaawmna tur thil tam tak i tih theih a ni. Heng tips te hi hmun hnih ah then ila.
| Thurawn | Hrilhfiahna |
|---|---|
| I. Depression laka invenna atana tips tlangpui | |
| Stress management leh mahni inngaihsakna | Stress control dan tur zawng rawh. Meditation, yoga, leh deep breathing exercise ang chi thilte hian a pui thei a ni. Mahni inngaihhlutna tha siam rawh. |
| Nangmah in enkawl rawh. | Nitin mut tling rawh. Diet tha leh inthlau tak ei rawh . Exercise tih fo thin ang che . Heng thilte hi taksa tan pawh a pawimawh em em a, rilru tan pawh a pawimawh hle. |
| Khawtlang inzawmna vawng reng rawh. | Nun harsatna lai hian mahni chauha awm suh . Chhungkaw member emaw, thian emaw rintlak tak nen inbiakna neihpui rawh. I rilru a awm chu share ve rawh. |
| Damdawi lam thurawn zawng rawh. | Medical checkup neih fo thin ang che. I dam loh emaw, i dam loh emaw chuan i doctor nen inbia . |
| II. Depression i neih tawh chuan a zual loh nan tips | |
| Enkawl dan tur ruahmanna zawm rawh. | I doctor enkawl dan tur dik takin zawm rawh. Damdawi pek i nih chuan a thupek angin ei la , ‘dam’ i tih pawhin ei rawh . Therapy session hi skip suh. |
| Zu leh ruihhlo hman loh tur. | Zu leh ruihhlo dangte hian rei lo te chhung atan i rilru a ti hahdam ang tih lang mah se, a takah chuan i thluak chemistry a tibuai a, depression enkawl a ti harsa zawk a ni. |
| Nangmah inhriatthiam rawh. | I symptoms tichhuaktu chu ngun takin en reng ang che . Mut tam lutuk ang chi emaw, mi emaw thilthleng bik emaw ang chi pawh a ni thei. Hengte hi ziak chhuakin doctor hnenah i share ve mai tur a ni. |
| Thutlukna lian tak siam chu pumpelh rawh. | Lungngaihna nasa tak emaw, lungngaihna nasa tak emaw i neih ni-ah hian nun thutlukna lian tak tak (i hna chhuahsan emaw, inzawmna tihtawp emaw ang chi) siam suh. I rilru a hahdam deuh hunah ngaihtuah teh. |
A pawimawh ber chu, lungngaihna nei nia i inhriat chuan tanpuina dil nghak suh. I nghah rei lutuk chuan dinhmun a chhe zual thei.
Hemi chungchang hi i doctor nen in inbia thei ang. Psychiatrist emaw psychologist/therapist emaw hnenah a refer thei che a ni. Depression hi chak lohna a ni lo tih hre reng ang che. Enkawlna hmanga enkawl tha thei dinhmun a ni.
Take-Home Thuchah a ni
- Depression hi pumpelh vek theih a nih theihna tur thutiam awm lo mah se, a hlauhawmna chu stress enkawl a, nun hrisel tak neih a nih chuan a tihziaawm theih a ni.
- Kar hnih aia rei depression symptoms (lungngaihna, ngaihven lohna, mut danglam) i neih chuan a rang thei ang bera doctor pan la, thurawn la rawh. Enkawl tan hma a pawimawh hle.
- Depression i vei tawh a nih chuan i doctor thupek dik takin zawm rawh. Damdawi leh therapy hi skip suh.
- Mut that te, ei leh in inthlau tak te, exercise neih fo te hi i rilru hriselna atan a pawimawh hle.
- Hun harsaah chuan mahni chauha awm suh. Chhungte leh ṭhian rintlakte nen inbiakna neihpui rawh. A tul chuan support group-ah tel ve rawh.
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