Seasonal Affective Disorder (SAD) chungchang hi han sawi ila

Ṭhenkhat tan chuan ruahtui tlak hun leh khaw vawt hun hi hlimna nasa tak a ni. Chhungte bula awm leh chaw lum ei nuam an ti hle. Mahse mi dangte tan chuan kum khat chhunga he hun hi phurrit rit tak a ni. Ni a tawi a, ni a chak lo deuh deuh chuan an hlimna chu a reh zauh zauh ang maiin an inhria a. Nang pawhin chutiang bawk chuan i hre ve em? Tichuan he thuziak hi i tan a pawimawh hle ang.

He ‘thlasik hun laia lungngaihna’ (SAD) hi eng nge ni?

A awlsam zawngin sawi ila, Seasonal Affective Disorder (SAD) hi kum khat chhunga hun engemaw chen, a bik takin thlasik lai ni êng tlem leh ni eng hun rei lo zawka awm thin, rilru lam natna a ni. Lungngaihna chauh a ni lo. Mi thenkhat chuan kum khat chhungin depression an nei a, mahse he hun chhung hian a zual zel. Midang tan chuan a na lo zawk thei a, depression na lo tak emaw, "winter blues" an tih boredom emaw angin a lo thleng thei bawk.

Mithiamte chuan he natna hi a thlen chhan ber chu ni êng (natural sunlight) a tlem vang niin an ngai . Hei hian kan taksa darkar balance leh thluaka chemical thenkhat (entir nan, serotonin leh melatonin) a tidanglam thin. Hei hian kan rilru put hmang, mut leh thiltih a nghawng a ni.

Hetiang dinhmun atanga chhuak tur hian eng nge kan tih ang?

Hei hi hmachhawn tur hian thil tlemte i tih theih a awm. Okay, chuti a nih chuan eng nge an nih i en ang u.

A hmasa berin Doctor hmu hmasa phawt ang che.

Heng symptoms te hi i hriat tan huna i tih tur tha ber chu chhungkaw doctor pan hi a ni. Depression enkawl i nih tawh chuan i doctor chuan i enkawlnaah inthlak danglamna i siam a ngai em tih a rel thei ang. Hetiang natna hi i nei thar a nih chuan i doctor chuan i tana tha tur enkawlna ruahmanna siam turin a pui thei che a ni. Mahni chauha thutlukna siam tum ngai suh.

Eng enkawlna kawng nge i neih?

SAD hi enkawlna tha tak tak engemaw zat a awm a.

• Light Therapy: Enkawlna chu a bik taka siam light hmaa thut a ni.
• Antidepressant damdawi: Damdawi damdawi ei tur a ni.
• Talk Therapy: I rilru put hmang thliar hrang turin counselor emaw psychiatrist emaw nena inbiakna neih.
• Melatonin hormone: Taksa mut leh harh dan thununtu hormone pawn lam atanga pek chhuah a ni.

Chûng zînga pakhat emaw, a aia tam emaw chu i tâna ṭha ber tûr kawng zawn nân i hmang dun thei a ni. Hei hi doctor nen tangkawpin tih tur a ni.

Eng hmanga tihdam: Light Therapy chungchang tlem han zir belh ila

He enkawlna hi SAD tan chuan hmanraw ber leh tangkai ber a ni. A awlsam zawngin, ni êng tlem zawk chu artificial light hmanga thlak a ngai a ni.

• Zing ni eng engemaw zat la rawh: A theih phawt chuan zingkar hma takah tho la, pawnah kal chhuak rawh. Zing khaw vawt takah pawh natural light hi i mood atan a tha hle.
• I in chhunga êng tipung rawh: I in chhunga pindan pakhat chu "sun room"-ah siam rawh. Chu chu window hawn a, puan dum lem siam a, a theih ang anga êng luh tir tihna a ni.
• Light Box hrang hrang:Hengte hi hmanraw bik, online atanga lei theih a ni. He light box hmaah hian nitin hun bituk chhung i thut a ngai a, chu chu i doctor-in a tih angin i thut a ngai a ni. A bik takin, zing darkar chanve vel ênga inhmu hian a hlawk hle. Chutiang hmanrua i lei hmain doctor rawn hmasa phawt ang che.

Thil \angkai tak tak tlemte

Enkawlna bakah hian i nunphung tihdanglamna tenau te hmangin he natna hi i tuar tha thei hle.

I ha thlum lakah fimkhur rawh.

SAD vei tam tak chuan ei tur thlum, starchy (simple carbohydrates) an duh thin. Hengte hian hun eng emaw chen atan chakna a pe thei che a, mahse hun rei lote chhung atan chauh a ni. A tawpah chuan taksa rihna tihpunna kawngah chauh an hruai dawn a ni. Chuvangin, sugar, chhang, leh biscuit ei tlem tum la, carbohydrates complex zawk, whole grains, thlai, potato, leh sweet potato, leh protein tamna ei tur te ei rawh

I tibuai thei thil lakah hlat rawh.

Nilengin chanchin lungchhiatthlak tak tak ngaihthlak leh en hi i rilru hriselna atan a tha lo. Chuvângin, chutiang thil en leh ngaihthlâk nâna hun i hman chu tihtlem rawh. Chu ai chuan movie hlim tak, rilru hneh thei tak en la, lehkhabu tha tak chhiar la.

Midang nen inzawmna nei la, active takin awm rawh.

I lungngaih lai hian in lama awm reng a, tumah biak loh i duh mai thei. Mahse chu rilru put hmang chu i hnena thlen tir ai chuan dodal turin i thawh a ngai a ni.

I activity level leh i mood inkarah hian inzawmna lian tak a awm a. Active i nih chuan automatic in i lungngaihna leh lungngaihna i nei lo ang. Thil tenawm tak pawh nise a pawimawh lo, a pawimawh ber chu bul tan a ni.