Depression bang hi peuhmah hiam? ~ Pau Tun Thang
Tunai zek panin Zomi ten Depression theikha pan hihang. Mipi a tamzaw ten bel theician nai hetlo uh hi. Psychiatrist leh Psychologist te lo buang adingin teltheih haksa hi. Doctor te nangawn in Depression a theician lo om thei uh hi. Psychiatrist leh Psychologist te bek mah in tel uh hi. Tua manin na innkuanpih Depression nei dinga upmawh huai te Psychiatrist leh Psychologist te kiang paipih masa in.
Doctor te gen dan in Depression neite hih anuaia bangin kilang hi:
- Maitai ngeilo uh hi.
- Thaneem mah mah uh hi.
- Lawpna meel neilo uh hi.
- Amau leh amau ki hawmthawh uh hi.
- Lungkham in sih ding lunggulh uh hi.
- Sisnsia in gamlum zadah uh hi.
- Limtakin ihmu thei loin mumang lamdang nei thei zel uh hi.
- A natna uh gending tam nei uh hi.
- Cancer leh natna gilvei dingin ki ngaihsun uh hi.
- A dam zolo natna nei bangin ki mawk ngaihsut uh hi.
Depression pen eipau in gen tel haksa pian hi. Lungkhamna, lam-etbeina etc. kici thei ding hi. A huamza mah mah hi. Doctor ten limtaka kep a kuul natna khatin ciamteh uh hi. Depression a nei ten lawpna meel nei theilo uh hi. Mi tampi ten theician lo uh ahihmanin mi thadah bangin ngaihsun uh hi. Zong tai gawp kha thei zel uh hi. Depression neite pen midangten theihsiam ding kitangsam mah mah hi. Amau zong miten thadah, thuakzawhna nei lo leh aki neih bangin a ngaihsut khak ding lau uh hi.
Tua in pen a natna uh behlap sem sem hi. Depression kilat khiatdan a nam tuam tuam om hi. Mihing khat leh khatin a thuak dan uh zong kibang khollo hi. Depression pen thuak hak mah mah hiding hi. Hibang natna a vei mi khatin a genna ah” Hi bang natna vei sangin Cancer natna vei nuamzaw ing” ci liang hi. Lungsim lam diklohna hi in pua lamah kilang khollo hi. Tua ahihmanin a vei mi khat bangin “ Ka khe kitan zaw leh miten ka nat lam hong thei zaw mah ding hiven” ci ngeungau sam hi.
Depression pen eipau in lungsim lungsimnatna ci leeng kitel thei ding hi. Hibang damlohna neite thazaw leh lawpna meel neilo in kalnih bang om masa phot uh hi. Zing sang lamin low mood nitaklam ciang tei zaw deuh cih dan khawngin om nuam se uh hi. Tuabang te pawl ‘diurnal variation’ kici in depression a nasia te cihna hi. Depression hanga lungsim puakdan bel mikhatin a tuah khak thu tawh kizui ahihmanin kibangkim khollo hi. Gualnopna lam, lawmte leengla nei, TV et leh ciamnuih khawng hangin Depression phatuam thei hi.
Depression nei a tamzaw bel nibit mahin diklo uh hi. Tuni ka mood hoih kei veh aw ciin gen niloh uh hi. Mi pawlkhat in ka lutung medium in hong tuam tawh kibang ci uh hi. Mi pawlkhat in pat(cotton wool) lusuan tawh ka kibang khawng ci uh hi. Depression neite natdan kikhel themthum ahihmanin mi pawlkhat in ‘depressed’ cih kammal zong diksa khin lo uh hi. Tuni ka omdan nuam het kei cih bek hi lo in sinsia in lungkham uh hi.
Depression neite a mailam hun ding ngaihsutna khempeuh ah lametna om lo hi. Sumzonna lama mi lawhcing leh a kizen mah mah te nangawn tuabangin a lungsim uh bei hi. A omdan ngeina bangun om thei nawnlo dingin kingaihsun uh hi. Amau leh amau kimuan ngamna bangmah neilo uh hi. A beisa huna mawhna a bawlte khawng mangngilh theilo in ngaihsun kik uh hi. Pasian nangawnin a mawhna uh maisakzo nawn lo ding bangin ngaihsun uh hi. A natna uh damzo lo dingin a ngaihsut manun lam-etbei uh hi. Tua ahihmanin pawlkhat bangin maul eh amau kithah nopna lungsim nei uh hi. Nuntak ding sangin sih ding lunggulh zaw mawk uh hi. A innkuanpihte adingin mi dongkholh in kingaihsun uh hi. Tua manin si leh uh vaisiang pen dingin ngaihsun uh hi.
Britain ah kumsimin mi teng khat laka sawm leh gukte amau leh mau kithat uh hi. Tua aki that mite sawmnga vei bang kithahsawm khin uh hi. Khatvei sawmna tawh amau zong kithat pah samlo uh cihna hi. Midang theihpih loh zong tampi mah om hi. Gentehna in mi khat kithah sawmin zatui tampi ne hi. Ahizongin tua mipa si lo in zingsang ciang khanglo kik hi. Midang kiangah lah hilh tuan sam lo hi. Amau leh amau kithah sawm te lau khollo uh hi. Bang hang hiam cih leh sih ding lunggulh mawk uh ahihmanin. Amau leh amau kithahsawm khempeuh bel depression hang hi khin lo hi.
Ahizongin depression neaten amau leh amau kithah nopna lungsim nei zaw deuh hamtang uh hi. Depression hangin a deih huailo thu tampi piang thei hi. A kizen mah mah te natawm zawng khalin hobby nangawn neizo nawn lo uh hi. Khangual polh siam ten zong lengla neih ding leh khuasung vak ding lunggulh nawn lo uh hi. Tuabanga hong om ciangun natna dang tampi ten behlap laideep hi. Laisim leh holim zong haksa uh a , a khuak uh buai ahihmanin bangmah ah kician takin lungsim pia thei nawn lo uh hi.
Depression nei a tamzaw ihmu theilo uh hi. Pawlkhat leu leu lah ihmu thapaai uh hi. Annkamlimlo uh ahihmanin gawng sem sem uh hi. Thazaw uh ahihmanin sex lamah zong lawpna neilo uh hi. Tua manin kamsia kisa uh hi. Ahizongin a dam ciangun phakik lel ding hi. Nupi depression nei khatin “ Gim ngau ngau ing, na khempeuhah thasaan kuul mawk, eima pumpi ki hahsian nangawn haksa hi.Lupna ah lumin ka ihmu thei tuan kei hi. Naupangte sangkah ding ciangin ka tho keeikaai a, lupna mah ah ka lumkik pah hi.
Sang hong tuah ciangin ka tho kik teisam hi. Ann neek kham ciangin ka lumkik pah hi. Ka inn uh bangbel buh tawh kibang mai hi. Nawngkai nenua in naupang ten zong ann khing khawng mang zel uh hi. Ka tate nangawn ka hopih ngei kei hi” ci hi. Accountant siam mah mah Depression nei khatin a genna ah, “ Ka omdan dik thei vetlo, theihsiam haksa zingsang nai 4:00 khawng peuh in ka khanglo zel hi. Lah ki ihmu kik thei nawn lo in ka gim mah mah hi. Lawpna nei lo in nikhat natawm sau ka sa lua hi.
Ka lungsimah office nasep hong kilang in ka ngap het kei hi. Ka omdan miten a theih ding deihlo ka hihmanin kimawlna ah zong ka pai nge nawn kei hi. Ka zi leh tate zong ka vaak khiatpih ngei nawn kei hi. Ka zi bangin a it nawnlo ding hongsa hi. Midang te adingin phattuamna nein awn lo ka hihmanin si leeng hoihzaw ding hi” ci hi. Depression nei ten natna dang sungpai, gilna, dangkeu etc. khawng neih thuah uh hi. Depression bei peuh leh tua natna dangte zong dam hi.
Depression pen a nasia leh nasia lo deuh om hi. Depression na neih ngei leh na thei tel ding hi. Depression a nei ngei mi na theih khak a om leh zong tawm bang na thei zaw deuh ding hi. Depression a nasi ten hihbangin ngaihsun uh hi, “Leitung mawhna khempeuh pen keima’ hang hi aihkeh ‘khuak zong nein awn keng” cih khawng peuh in. Hih dan ngaihsutna pen “delusions” kici hi. Khatvei vei bang a om lo pi muh theihna (hallucination) nei uh hi. Midang kuamah omloh lai nangawn in” migilopa, vuak ding hiteh” cih kammal khawng za thei pongmawk uh hi.
Khatvei vei tang thei lo in zong paukhia thei lo uh hi. Hih dan Depression a nasia deuhte “ Psychotic” kici hi. Zato ah lupsak ding hoih pen hi, tua hileh damkik thei hi. Depression omkik zel thei zong om hi. Depression a suahkik ciangin nguai(depressive) uh hi. Tuadan Depression pen “unipolar” kici hi. Khatvei vei lungdamin thalawp thei sam uh hi, kamtam uh a, ihmut hai loin, sumzang ziah ziah uh hi, sex lamah sang uh a mipi muh a kilawmlo zah dongin gamta thei mawk uh hi. Tuadan pen “mania” kici hi. Hih dana depression kilat khiat dan nam nih a kikhek ciangin “bipolar”(Bipolar Affective Disorder/BPAD) kici hi. Manic Depression zong kici hi. Hih natna namnih unipolar leh bipolar pen a kep leh khawi zia kibang lo in a damkik thei natna ahi hi.
Depression tawh a kithuahkhawp khat pen gamtat thadahna(inactivity) ahi hi. Gimna, thazawtna, lawplohna, thadahna, tawzanlohna leh nasepnoplohna khempeuh depression tawh kithuah khawm hi. Amau leh amau kimudah in , kisuanlahna leh dik kisaklohna lungsim neih lawh uh hi. Advocate depression nei khat bangin a laingah peuhmah khathum sung dawn lohn koih hi. Nupi khatin zong a inn hah siang ding leh puansawp dingte kaal li bang koih hi. Tua nu’n a genna ah “puan ka nawt ding ciangin mualsang dawna kahto ding tawh ka kibang” ci hi.
Inactivity pen ei leh ei kigawtna hi mai hi banghang hiam cih leh bangmah hih loa omna tawh kuamah damlo uh hi. Ahizongin nasem in milakah aki tam heluh ciangin dam baihzaw uh hi. Tuabang ahihleh bang hangin depression neiten nasem lel lo uh ahi hiam?A innkuan pih ten tai gawpin nasem dingin a sawl ciangun hoihlo zaw hi. Amau a lungsim ah” diklohna nei ing ei, thadah ing cinlohna nei ing’ cih lamin kingaihsun uh hi. Tuabang ngaihsutna in damsak lo in nasak zawsop hi. Inactivity pen taksa lam hatloh hang leh lungsimngaihsutna dikloh manin om thei hi.
Depression neite ngaihsutna a hoihlo (Negative Thoughts)pawlkhat kilangsak dihni:
- Sep ding tam lua ngaap keng.
- Haksa lua
- Ka seploh sawt ta ahihmanin tun ka sepkik hangin phatuam kenteh natlawh zaw kha ning
- Nuamsa tuan kei ning
- Ka dam hun ngakzaw mai ning e
- Phattuamna om tuan kenteh
- Nidang bangin semzo lo ka hihcianga
- Nuamsa tuan kei ning
- Zan ni-in zong ann-buk ka hahsiang ve banga a phattuamna?
Hih a tunga ngaihsutna hoihlo te lungsimah hong lut cianga dawnna (possible answer) ding:
- Ka sep dingte gelhkhia in, khat khit khat seem lel leeng, thakhata zawh pah a kuul lah hi sam lo a.
- Depression ka neih hanga a haksa ding tawh kibang hi bek hi, tuma in zong tam veipi na zo khin hi.
- Ka seploh hangin a damtuam ding lah hi tuanlo ing a, a sinna beekin kipan khia lim lim dih ning
Bangcin tuabang thei ding, kisin leeng thei ding hing - Ngak den leeng a seemlo suak mawk ding ka hihmanin seem zaw leeng dam zaw dih ning ka dam khak leh
- Sem leeng ka lungsim van zaang hi tua ahihmanin natlawh lo ding hing
- Nidang bangin thahat kei mah leeng sem lim lim dih ning e
- Seem khia leeng ka thei pan ding hi
- A dam te adingin ann buk hah siang pen na haksa hi lo hi. Ahizongin tun kei adingin haksa hi. Tuabang kawmkalah annbuk hah siang thei ka hihmanin hih hoih peuhmah zaw ing
Depression nei ten ngaihsutna hoihlo te ngaihsutna hoih tawh do zawk ding hoih hi. Tua bek tham lo in practical in inactivity kizo thei hi. A taka sepkhiat theih na tampi om hi. Depression nasep do nanga nasep a hoihna:
- Ngaihsutna hoihlo lak pan na lungsim lakhia thei hi.
- Na lungsim ukzo thei hiteh
- Nang leh nang thupi kisa tuam ding
- Khat vei seem lecin nuamsa sem sem ding
- Gamtang lecin a lamdang takin na tawldam zaw ding hi.
- Tam sem lecin na lawpna khang ding hi.
Na khatpeuh kisin limlim lecin apiang thei lo dinga na ngaihsut te nangawn a pian theihzia na thei ding hi. Tuaciangin nang hong keem hong khawite lungdam ding uh hi. Nang’ lungdamna lian zaw lai ding hi. Khatvei vei bang Depression nei ten a ngaihsut sang un na lian zaw sem thei uh hi. Tua ahihmanin ni bangzah hiam dong naikaal sima na gamtatna ciamteh lecin hoih hi. Na gamtatna khempeuh na cipteh khitciang beem (0) pan sawm (10) kikaal mark kipia in. M (mastery) pen na siamdan; P (pleasure) nuam nasak dan hi hen la. M-0 ahihleh lawhcinna om lo hi ding hi. M-10 ahih leh bel lawhcing mah mah cihna hi. P-0 ahihleh na nasepna ah nuamsa vetlo cihna hi. P-10 ahih leh bel nuamsa mah mah cihna ahi hi. Mark pen na nasep khit phet in kipia pah in.
A hun a sawt leh nan neih depression in na nasep thupisaklohna lungsim hong guan ding hi. Tuabangin hih lecin na upmawh sangin nasep thei lam phawk ding hiteh. Tua in na ngaihsutna a hoihlo tampi puahpha thei ding hi. Khatvei vei bel na ki-upmawh dan lian zong hi thei. A banah nisima na sep ding gelhkhol kik in. Khatvei thu tawh na tampi leh a haksa sep sawm pah ken. A thupi lo leh na neuno pan kipat toh ding hoihzaw hi. Na damlaia na lunglutnate seem lecin hoih pen hi. Hih dan gelkholhna in nasem thei lo dinga ki ngaihsutna beisak thei hi.
Misiam ten Depression zawh theihdan a gente uh pawlkhat anuaia bang hi:
- Neeklim ding
- Exercise la zel ding
- Ihmut kham ding
- Maitai ding
- Khangual khawl ding
- Na khempeuh a hoihlamin ngaihsut siam ding
- Nui zel ding
- Zin zel zel ding
- Khatguak in om lo ding, ngaihsutna hoihlo lak pan kikeem ding.
Pau Tun Thang/ Thulakna: Coping with Depression_ Ivy M. Blackburn
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