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.
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.
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