Miin kan awm dan min zawh hian kan taksa hriselna chungchang kan sawi fo thin a ni lawm ni? Khawsik, khawsik, natna leh natna kan neih loh chuan, "Ka tha e," kan ti thin. Mahse, kan rilru chu engtin nge a awm? Kan rilru hriselna, chu chu kan rilru hriselna, kan ngaihtuah ang hian kan ngaihtuah tak tak em? Dik tak chuan taksa hriselna hi rilru hriselna ang bawkin a pawimawh a ni. Zirna hrang hrangah phei chuan kan rilru leh taksa inkarah hian inzawmna nghet tak a awm tih hmuhchhuah a ni. Hei hi ‘rilru leh taksa inzawmna’ kan ti bawk.
Emotional health chu eng nge ni tak tak?
A awlsam zawngin, rilru hriselna hi kan rilru hriselna zawng zawnga thil pakhat a ni. Chu chu nunah rilru natna kan tawn zawng zawng, a tha leh tha lo, hlim leh lungngai zawng zawng hlawhtling taka kan hmachhawn theihna hi a ni. Heng rilru natnate kan hriatna pawh a huam tel bawk. Rilru lama hrisel mite chuan lungngaihna, thinrimna, leh lungkhamnate chu an lungngaih laia an tuar chhuah dan an hre chiang hle. Heng thilte hi anmahni chauha enkawl harsa an tih chuan engtikah nge professional tanpuina an zawn tur tih an hre bawk.
Kan rilru hriselna hi kan taksa hriselna nen a inzawm dan hi han ngaihtuah teh. Mi lungngai, lungngai leh lungkham tak takte chu en rawh. Hun a kal zel a, taksa natna dang an nei ve bawk. Heng natnate hi lungngaihna tak tak avanga lo awm a ni lo. Mahse, an rilru put hmang an thunun theih loh (emotional regulation tlakchhamna) chuan nungchang tha lo lam an hawi thin. Entîr nân, mi ṭhenkhat chuan an rilru lam harsatna chinfelna atân meizûk leh zu in hi an ngawih ngawih ta a ni. Mahse heng tih dante hian natna khirh tak tak, cancer leh thinlung natna vei theihna a tipung tih kan hre vek.
A pawimawh ber chu mi pakhatin rilru lam natna nei mahse , a nih loh leh ni tha lo hmang mai mai pawh ni se, rilru hriselna tha tak a la nei thei tho a ni. A chhan chu rilru natna hian chhan thuk zawk a nei fo thin a, chu chu taksaa chemical inthlauhna emaw, tun hmaa trauma emaw a ni. Mahse emotional health hi emotional control, awareness leh coping skills te a ni zawk.
Engtin nge i rilru hriselna a chak lo tih i hriat theih ang?
A chang chuan kan rilru hriselna hi zawi zawiin a chhe zel tih pawh kan hre lo. A hnuaia vaukhânna chhinchhiahnate hi ngaihven rawh. Heng zinga pakhat emaw a aia tam emaw i tawn rei tawh a nih chuan i rilru hriselna chungchang tlem tal ngaihtuah a hun tawh.
| Vaukhânna chhinchhiahna | A sawifiahna leh a nghawng dan |
|---|---|
| Isolating tih a ni | Mahni chauha awm tum, ṭhiante, chhungte leh hnathawhna hmun aṭanga hla taka awm tum. |
| Energy tihhniam zawk | A hma aia lethargic zawka inhria, engmah tih duhna nei lo. |
| Mut a inthlak danglam thin | Mut tam lutuk emaw, mut loh lutuk emaw. |
| Ei leh in lama inthlak danglamna | Chaw ei chakna a pun nghal emaw, ei duhna a hloh vek emaw. |
| Ruihhlo/zu hman tam | Zuk leh hmuam leh zu in tam lutuk. |
| Racing ngaihtuahna | Ngaihtuahnate chu i rilruah a tlan kual reng ang maia inhriatna, hmun khatah i rilru dah thei lo. |
| Hna/zirna tihbuai | Hnathawh emaw, zirlai emawa efficiency tlahniam. |
| Inlaichinna lama harsatna awm | Midang nena inhnial fo thin. |
| Emotion tha lo tak tak a awm | Thinrim, sual, beiseina nei lo, a nih loh leh hlutna nei lo anga inhriatna. |
| Mimal faina ngaihthah | Mahni faina leh thawmhnaw enkawl loh. |
Rilru hrisêlna ṭha vawng reng tûrin eng nge kan tih ang?
Vanneihthlak takin kan emotional well-being tihchangtlun nan thil tam tak kan tih theih a awm. Heng tih dante hi tih danah i siam chuan nun hian i hmaa harsatna a thlen apiang hmachhawn turin i chak zawk ang.Nunphung inthlau tak
Hnathawh leh mimal nun inthlauhna tha tak vawng reng ang che. Office atanga hna rawn hruai haw ai chuan in lama chhungte nen hun nuam tak hmang turin hun siam rawh. Active taka hnathawh lai hian taksa leh rilru chawlh hahdam a pawimawh bawk.
Inzawmkhawm reng rawh.
Mihring hi rannung pawl (social group) a ni. Chuvangin mahni chauha awm hi kan rilru hriselna atan a tha lo. Ṭhiante leh chhungte nena inkhawm leh inbiakna hun siam fo ang che. Virtual call, chu chu video call tihna a ni a, mahse, a chang chuan mi pakhat nena inhmuhna leh inbiakna neih hian hlawkna a nasa zawk hle.
Ngaihtuah rawh
Mi thenkhatin meditation hi sakhaw thil tih anga an ngaih laiin, i rilru tihhmasawn nan a tha hle. Ni khatah minute 10 vel dah la, i mit khap la, i thawk dan chauh ngaihtuah rawh. Hei hian i ngaihtuahnate chu i hnena a lo thlen huna enfiah zir a huam a ni. A \ha leh \ha lo anga rorel lovin lo kal leh kal phalsak rawh.
I chanchin i sawi danah fimkhur rawh.
"Hetiang hi ka ti thei ngai lo," emaw, "Ka tangkai lo lutuk?" Hetiang mahni inhriatthiam lohna (negative self-talk) hi kan rilruah a innghat thuk hle a, kan inrintawkna a ti hniam thei a ni . Chu ai chuan, "Ka tum ang," emaw, "Hei hi ka ti thei ang," tih ang chi thil \ha tak tak i inhrilh tum zawk ang che.
Goal siam la, lawm rawh.
Nunnaah thil tum tenau tak tak siam rawh. An lian a ngai lo. "Vawiin hian ka room ka tifai ang" tih ang goal tenau tak pawh hi a tawk thei. Chu thil chu i tih zawh hunah chuan hlim takin awm rawh. Hei hian mahni inngaihhlutna a tipung ang.
Stress laka invenna (resilience) siam rawh
Resilience chu nunnain curveball a thlak che a, tlu lovin tho leh thei hi a ni. Rubber ball i vuak hnua a rawn bounce leh ang mai a ni. A chunga kan sawi tawh tam tak (mut that, exercise, social connection) hian he theihna hi a tipung thei a ni.
Mut tam rawh.
Mut hi kan taksa leh rilru tan a pawimawh hle. Mut kan tlakchham chuan mi dangte rilru put hmang hriatthiamna kan hloh a, mahni rilru put hmang thunun a harsa ta hle a ni . Thil tenawm tak avangin kan thinrim thin. Chuvangin, ni khatah darkar 7-8 tal mut tha rawh.
Insawizawi.
Ni khatah minute 30 tal taksa tihchak tur a ni. Gym-ah i kal a ngai lo. Brisk walk la, in lamah zai la, yard hna engemaw zat thawk rawh. Hetiang thil awlsam tak pawh hian i hlim theihna tur hormone a tichhuak ang.
Nun awmzia zawng rawh.
Kan nun hian tum leh awmze neia kan inhriat hian rilru chakna nasa tak kan nei thin. Mi thenkhat chuan chutiang rilru put hmang chu an hnathawh atang hian an nei thin. Mahse, chu chu a ni lo. Ran vulh enkawl emaw, khawtlang rawngbawlna nuam i tih ang chi thil awlsam tak pawh hian nun awmzia a belhchhah thei a ni.
Ṭanpuina dil hreh suh.
Hei hi a pawimawh ber a ni. Kan harsatna zawng zawng hi mahni chauhin kan chingfel thei lo. I lungngaih lai hian i ṭhian emaw, i chhungte emaw i rintlak tak aṭangin ṭanpuina dil rawh. Chak lohna a ni lo, chakna a ni.
Heng zawng zawng i tih hnu pawha i la dam lo a nih chuan professional tanpuina dil a pawimawh . Mental health professional thiam tak emaw i chhungkaw doctor emaw nen inbiakna neihpui rawh . Taksa natna i neih laiin doctor i hmuh ang bawkin zah tur a ni lo.
Take-Home Thuchah a ni
- I taksa hriselna leh rilru hriselna hi a inzawm tlat a ni. Pakhat chuan a dang a nghawng a ni.
- Emotional health hi thiamna kan tihhmasawn theih a ni. Chutah chuan kan rilru put hmangte hmachhawn dân zir a tel a ni.
- I emaw, i chhehvela mi emaw chuan an rilru hriselna a tlahniam tih hriattirna chhinchhiahnate chu hre reng ang che.
- Nunphung inthlak danglamna awlsam tak tak, mut that, exercise, leh social connection te hian nghawng lian tak a nei thei a ni.
- I rilru a hah lutuk a nih chuan doctor emaw counselor emaw ang chi professional tanpuina zawng hi chak lohna chhinchhiahna ni lovin chakna chhinchhiahna a ni.
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