A châng chuan lungngai, lungngai, a nih loh leh mahni chauha awm i ni em? Engmah tih duh lo ang maia inhriatna leh engkim boreh hun i nei em? Hei hi mi tam takin kan tawn thin rilru lam natna, depression an tih lan chhuahna hmasa ber a ni thei. Mahse lungngai suh, he dinhmun hi hriatthiam leh enkawl dan tur kawng awlsam leh chak tak tak a awm. Chutiang hmanraw pakhat chu ngaihtuahna (meditation) hi a ni. Hei hi chipchiar zawkin han thlir ila.

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Depression chu eng nge ni? Heng symptoms te hi i nei em?

Depression hi lungngaihna chauh a ni lo. Kan rilru put hmang, ngaihtuahna leh kan taksa thlenga nghawng nei dinhmun a ni. A hnuaia symptoms te hi en la, symptoms i neih leh neih loh en rawh.

Symptom a ni	A sawifiahna awlsam tak
Lungngaihna a bo tawh lovang	Chhan awm lova ni tam tak awm thei lungngaihna leh lungngaihna rilru put hmang.
Mahni chauhna leh khawtlang nunah inthiarfihlim	Inhlat leh mahni chauha awm anga inhria, ṭhiante pawh biak duh lo.
Chau	Hna thawk lo pawhin chau lutuk leh nunna nei lo anga inhriatna.
Eng thil pawha ngaihven lohna	Hmanlai thil nuam i tih thin (TV en, music ngaihthlak, hobby) tih i duh tawh lo.
Mut harsatna a awm	Mut tam lutuk emaw, zan mut loh emaw pawh nise.
Ei duhna a inthlak danglam	Ei duhna hloh emaw, ei tam duhna emaw, chu chuan taksa rihna a tlahniam emaw, a tipung emaw a ni.
Lungkhamna leh thinrimna	Thil tenawm tak avanga rilru hahdam lo leh thinrim.
Thil ngaihtuah harsa tak a ni	Hnathawh, lehkhabu chhiar emaw, thawnthu emaw ngaihtuah reng harsa.
Nun chungchanga ngaihtuahna tha lo tak tak	Mahni inhriatthiam lohna, hlutna nei lo anga inhriatna, nun bo tih ngaihtuahna.

Kar hnih aia tam heng symptoms pakhat emaw a aia tam emaw i neih chuan depression i nei thei. Chuvang chuan doctor pan vat a , thurawn dil a pawimawh hle.

Engtin nge lungngaihna hian kan thluak a nghawng?

A awlsam zawngin sawi ila, lungngaihna thlentu ber chu lungkhamna leh lungkhamna a ni. Chuvangin heng thilte hian kan thluak hnathawh dan a nghawng nghal vek a ni.

Kan thluak peng hrang hrang, hnathawh dan inang lo tak tak a awm tih han ngaihtuah teh.

1. ‘Kei’ Center: Hei hi ‘Kei’ chungchanga kan rilru put hmang, ngaihtuahna leh thu hriatte process tu a ni. Damdawi lam hawi chuan hei hi Prefrontal Cortex'' an ti a. Kan stress hian he part hian overtime hna a thawk tan thin. "Engvangin nge hetiang hi ka chungah a thlen?", "Chutiang hlawhchham ka ni" tih ang chi ngaihtuahna hi hetah hian a lo chhuak a ni.

2. ‘Hlauhna’ control center: Kan ‘hlauhna’ control tu thluak hmun dang a awm bawk. Hei hi (Amygdala) an ti a. Hlauhawm a lo thlen huna "insual nge tlanchhiat" tih thutlukna siamtu bodyguard ang mai a ni.

Depression-a thil thleng chu ‘hlauhna’ thununtu centre (Amygdala) hian pawn lam hlauhawm awm lo mah se, kan rilruah hlauhna leh nawrna chu a chhang let thin. Tichuan, kan taksa hian stress hormone ‘Cortisol’ tih chu a siam chhuak ta a ni. Hei hian ‘keimah’ chungchang ngaihtuahtu center (the Prefrontal Cortex) leh ‘hlauhna’ thununtu center inkarah buaina a siam a ni. Hei hi rilru lama phurrit leh nawrna lian tak anga kan hriat chu a ni.

Engtin nge ngaihtuahna hian he dinhmun hi a ṭanpui theih?

Meditation hi thluak exercise ang a ni. Kan thluak a zirtir thar leh thin.

Thluak stress response a tidanglam: I ngaihtuah hian thil pakhat (e.g. i thawk) ah i ngaihtuahna i dah thin. Hei hian a hmaa kan sawi tawh thluak peng pahnih (Prefrontal Cortex leh Amygdala) te thil tul lo taka hnathawh chu a ti tlem a ni. Chumi awmzia chu a tul lova stress hormone siam chhuah a tlahniam tihna a ni. Chumi avang chuan i rilru a thlamuang ta hle mai.
Hriatrengna nena inzawm thluak peng a venghim: Kan thluak hmun pawimawh tak (Hippocampus) tih chu hriatrengna leh zirlai nena inzawm a awm a. Research atanga a lan dan chuan he (Hippocampus) part hi depression vei te zingah a te zawk a ni. Mahse, nitin minute 30 vel i ngaihtuah chuan he hmun hi a thickness (gray matter) a sang tih hmuhchhuah a ni bawk. Chumi awmzia chu meditation hian thluak a venghim tihna a ni.
Ngaihtuahna i thlir dan thlak danglam: Meditation hian depression nena lo awm ngaihtuahna tha lo leh thinrimna chu a ti bo vek lo. Chu ai chuan, chu ngaihtuahnate chu engtikah nge a lo thleng tih hre tûr leh chu chu hawisan tûrin a zirtîr che a ni .

Meditation hi ngaihtuahna tha lo tihtawp hi a ni lo. Chu ngaihtuahnate chu hriat chian a, ‘hei hi ka rilruah ngaihtuahna lo lang mai a ni, hei hi keimah ka ni lo’ tih hriatthiam a, rilru chu thlahthlam tura zirtirna a ni.

Thil buaithlak tak takte tana i rilru inbuatsaih dan: Doctor hmu turin i kal a ngai ang tih han ngaihtuah teh, chu chu tlemin i hlauthawng a, i lungkham hle bawk. I kal hma minute engemaw zat i ngaihtuah chuan i rilru a reh ang. Chu hlauhna chu hre mah la, lungngai lovin i tuar chhuak thei ang.

Eng meditation technique nge depression-ah hian a puih?

Mahse hei hi hre reng ang che. Meditation hi i doctor-in damdawi a pek aiah a ni lo. I enkawlna atana adjunct atan hman tur a ni. A theih chuan heng thilte hi i doctor thurawn a\angin tan la rawh .

Hengte hi meditation technique thenkhat, a pui thei tur te chu a ni.

Ngaihtuahna chi hrang hrang	Hei hi eng nge thleng?
Hmangaihna-ngilneihna ngaihtuahna	Nangmah leh midangte chunga hmangaihna leh ngilneihna thehdarh hi rilru pe rawh. Hei hian sualna leh mahni inrinhlelhna a tihziaawm thei a ni.
Mindfulness ngaihtuahna (mindfulness) a ni	Thil dang ngaihtuah lovin tunlai hun (e.g., thawk, taksa hriatna) ngaihtuah. Hei hi meditation technique tam tak bulpui ber a ni.
Mindfulness hmanga hriatna hmanga enkawlna (MBCT) .	Mindfulness meditation leh cognitive behavioral therapy (CBT) te hi ngaihtuahna leh nungchang hrisel lote thlak danglam thei tur technique chak tak a ni.
Yoga hmanga tih a ni	Taksa dinhmun, thawk dan leh ngaihtuahna te inzawmkhawmna practice. Taksa leh rilru a tidam vek a ni.
Hmuh theihna (visualization) a ni	Hmun nuam tak, thlamuang tak (beach mawi tak, tlang) han ngaihtuah la, chutah chuan i rilru kha dah la. Hei hian rilru a ti thlamuang a ni.
Kea kal ngaihtuahna (walking meditation) a ni	Kal lai hian i kein leia a tlak dan leh i taksa che vel dan ngaihtuah hian taksa leh rilru hriselnaah a pui che a ni.

Heng hmanrua atang hian i duh leh tih awlsam chu i thlang thei a, nitin tih danah i siam thei bawk. A tir lamah minute 5 atanga tan la, zawi zawiin hun tipung rawh. A pawimawh ber chu beidawng lovin hetiang hian tih chhunzawm zel hi a ni. Zawi zawiin, hahdamna nasa tak i nei ang.

Take-Home Thuchah a ni

Depression hi damdawi lam natna a ni a, enkawl ngai a ni. Zak leh hlau suh. I sualna a ni lo.
Depression symptoms i nei a nih chuan i tih hmasak ber tur chu doctor thiam tak pan a ni.
Meditation hi depression symptoms enkawlna atana puitu tha tak a ni a, mahse a enkawlna ber a ni lo.
I doctor-in damdawi a pek chu ei kha bansan ngai suh la, meditation chauh ti rawh. Doctor thupek zawm fo ang che.
I duh ang meditation method thlang la, nitin tih danah siam rawh. Zawi zawiin a danglamna chu i hre mai ang.