I thinlung pawh a rit em? Diary ziaka depression hneh dan tur i sawi dawn nia!

I thinlungah phurrit rit tak, chhan awm lova lungngai leh beiseina nei lo anga inhriatna i nei ngai em? I lu-ah pawh chutiang bawk chu a lo kal zel a, chutiang ngaihtuahnate chu i paih bo thei lo tih i inhriat lai hian? Hei hi mi tam takin an hriat a ni. Dik tak chuan, kan nunah engtik lai pawhin chutiang rilru hahna chu kan tawk vek a ni. Chuvangin vawiin hian hetiang hun lai hian i rilru chhuah zalen theihna kawng awlsam tak, mahse thiltithei tak tak kan sawi dawn a ni. Chu chu i rilrua thil awmte chu diary-ah ziak chhuak tihna a ni.

Ka thian pakhat ka nei a, a dam chhung hun tam zawk chu depression nen a inhmachhawn a. A nunah hun \ha leh hun \ha lo paltlanga a \anpui ber pakhat chu journal vawn hi a ni. A sawi angin, "A chang chuan ka lu chhunga bawlhhlawh awm zawng zawng ka ziak vek thin. Thil awmze nei lo, thil tha lo zawng zawng. Mahse, lehkhabuah ka dah chuan ka lu a tifai a, min tibuai tak tak chu chiang takin ka hmu thei a ni," a ti.

Mental health expert tam tak chuan journaling hi an rawt a, a chhan chu i mood tihchangtlun nan leh depression symptoms te enkawl nan a pui thei a ni. Research pawhin hei hi a finfiah tawh a ni.

Engtin nge diary ziah hian lungngaihna a tihdam theih?

Okay, he thiltih awlsam tak hian engtin nge kan rilruah nghawng lian tak a neih theih tih i en ang u. Hei hi thu pawimawh tlemte hnuaiah hian hriatthiam theih a ni.

1. Inhmelhriattirna

Diary i ziah hian thil thleng chu nangmah i inhriatthiamna a ni. I rilru chhungril ber ber chhunga ngaihtuahna leh rilru put hmang thup zawng zawng chu a rawn lang chhuak vek a. Mi thenkhat chuan an thuziah hi mak an ti hle. "Aw, he thil hi ka ngaihtuah nasa hle a ni" tih an hriat hnuah chauh harsatna chu eng nge ni tih an hre chiang thei tak zet a ni.

He diary hi mimal thil angin i vawng thei a ni. A nih loh leh, i enkawlna kawnga puitu therapist emaw counselor emaw hnenah entir rawh. Chumi hnuah chuan i thuziak a\angin point pawimawh tak tak an hmuchhuak thei a, hmalam pan turin an pui thei che a ni.

2. Control a pe che

I lu chhunga ngaihtuahnate chu thread ball inzawm khawm ang maiin han ngaihtuah teh. Pakhat i chhuah chuan pakhat dang a tangled leh thin. Engkim hi a buai vek. Mahse, chu ngaihtuahnate chu lehkhaah i ziak tan chuan chu buaina chu zawi zawiin a lo inher chhuak tan ta a ni. Thuziak i ziah hian thil i thunun thei ang maiin i inhria.

Ka thiannu, Christina, a hmaa ka sawi tawh chuan, thuziak hian thil a thlir danah a dah a, hlutna nei lo anga a inhriatna chu a hneh thei niin a sawi. "A tak takah min hruai kir leh a ni," a ti. Hei hian nangmah ngeiin i enkawlnaah active role a pe che a ni. Mahni tanpui nan thil i tih ang maia i inhriat tir avangin mahni inngaihhlutna a pe che a ni.

3. I ngaihtuahna i thlak danglam thin.

Diary hi i tan chuan i inbia a, positive self-talk i sawi theihna hun tha tak a ni.

Mental health counselor thenkhat chuan an client-te chu `gratitude journals` (i lawmthu sawina journal) leh `affirmation journals` (i fuih thei thil i ziahna journal) hmang turin an hrilh thin. Hriatrengna hlim tak chanchin ziak hi a chak hle. A chhan chu lungngaihna kan hmachhawn hian hriatrengna tha lo, tha lo tak tak kan rilruah a lo lang fo thin. Chuvangin, thil tha chungchang ziah hi kan thluak zirtir thar ang a ni.

4. Pattern hriatchhuahna kawngah a pui thin

I diary kha symptom log atan i hmang thei bawk. Nitin i rilru put hmang ziakin, i lungngaihna thlentu chu i hre thei ang.

Entir nan:

• Ni khat chhunga hun engemaw chen (e.g. tlai tin) i stress a sang tih i hmu mai thei.
• Stress tamna ni-ah chuan symptoms a na zual niin a lang thei.
• Mi ṭhenkhat i biak hunah emaw, inlaichînna ṭhenkhatah emaw chuan i rilru a hah hle tih i hmu mai thei.

Heng `triggers` te hi eng nge an nih i hriat hnu chuan a theih ang angin i hlat thei ang. Tin, diary phek hlui i en hian i dinhmun chu a ṭhat tawh em, a chhe tawh em, a nih loh leh hun kal zelah a awm reng em tih pawh i hmu thei bawk. Ṭanpuina tam zâwk i mamawh tih êng dum a ni thei a, a nih loh leh i ṭhatzia tilangtu a ni thei bawk.

Okay, chuti a nih chuan engtin nge hei hi i tan ang?

Journal siam tur chuan thil tam tak i mamawh lo. I mamawh chu lehkhabu leh pen chauh a ni. A nih loh leh i computer emaw phone-ah emaw i ziak thei bawk. I tanpui thei tur tips thenkhat chu hetiang hi a ni.

A tawp berah chuan hei hi mi thenkhat hman thiam ngai thil a ni. Mahse eng thu pawh ziak la, i ziah zawhah chuan thlamuanna nasa tak i nei ang tih i hmu ang. Chu chu a pawimawh ber a ni.