3 Txoj Hauv Kev Kom kov yeej Kev ntshai ntawm Tsev Kho Mob

Cov txheej txheem:

3 Txoj Hauv Kev Kom kov yeej Kev ntshai ntawm Tsev Kho Mob
3 Txoj Hauv Kev Kom kov yeej Kev ntshai ntawm Tsev Kho Mob

Video: 3 Txoj Hauv Kev Kom kov yeej Kev ntshai ntawm Tsev Kho Mob

Video: 3 Txoj Hauv Kev Kom kov yeej Kev ntshai ntawm Tsev Kho Mob
Video: Nkauj Ntseeg 2023 | "Vajtswv Txoj Kev Txiav Txim Yeej Raug Nthuav Tawm Puv Npo Lawm" | Gospel Choir 2024, Lub peb hlis ntuj
Anonim

Puas yog kev xav mus rau hauv tsev kho mob ua rau koj ntxhov siab? Koj tsis nyob ib leeg. Coob leej neeg muaj kev ntshai tiag tiag ntawm tsev kho mob. Qee leej ntshai ntshai kis tus kab mob thiab lwm tus txhawj xeeb txog kev nyob ib puag ncig kev tuag. Xijpeem koj ntshai, muaj cov kauj ruam uas koj tuaj yeem ua kom muaj txiaj ntsig zoo nrog lawv. Nws yuav siv sijhawm, thiab koj yuav xav tau kev pab. Ntsib koj qhov kev ntshai yog ib yam tseem ceeb tshaj plaws uas koj tuaj yeem ua tau kom pib txheej txheem.

Cov kauj ruam

Txoj Kev 1 ntawm 3: lees paub koj qhov kev ntshai

Kov yeej kev ntshai ntawm Tsev Kho Mob Kauj Ruam 1
Kov yeej kev ntshai ntawm Tsev Kho Mob Kauj Ruam 1

Kauj Ruam 1. Txheeb xyuas koj qhov kev ntshai loj

Muaj kev ntshai ntawm tsev kho mob yog qhov phobia ntau heev. Muaj ntau qhov laj thawj uas tib neeg yuav ntshai nkag mus rau cov tsev no. Piv txwv, qee leej neeg ntshai ntshav. Lwm tus yuav ntshai sib cais los ntawm cov phooj ywg thiab tsev neeg thaum txheej txheem.

  • Xav txog qhov nws yog qhov koj ntshai tiag. Koj puas txhawj xeeb txog cov txheej txheem uas tuaj yeem ua rau mob? Koj puas muaj kev ntshai txog tsis sawv los ntawm kev phais?
  • Txheeb tawm yam koj ntshai ntawm yog thawj kauj ruam hauv kev nrhiav txoj hauv kev los daws. Txheeb xyuas koj qhov kev ntshai tshwj xeeb thiab lees paub nws.
  • Lees koj qhov kev ntshai rau koj tus kheej. Sim hais tias, "Tsev kho mob ua rau kuv ntxhov siab vim kuv txhawj xeeb txog kev nyob ib puag ncig cov neeg mob."
Kov yeej kev ntshai ntawm Tsev Kho Mob Kauj Ruam 2
Kov yeej kev ntshai ntawm Tsev Kho Mob Kauj Ruam 2

Kauj Ruam 2. Txheeb xyuas koj cov tsos mob

Muaj qhov sib txawv ntawm kev ntxhov siab nyob ib ncig ntawm tsev kho mob thiab muaj phobia. Muaj phobia tuaj yeem ua rau tsis zoo li txhua yam mob lub cev. Ua tib zoo saib koj cov tsos mob kom koj tuaj yeem txiav txim siab seb yam koj tab tom daws nrog yog lub paj hlwb lossis teeb meem loj dua.

  • Feem ntau, cov neeg uas muaj phobias yuav pom cov tsos mob ntawm lub cev thaum muaj kev tawm tsam. Qhov ntawd txhais tau tias thaum koj nyob ze lossis hauv tsev kho mob, koj lub cev yuav ua rau qee yam.
  • Phobias ua rau muaj kev sib txawv hauv txhua tus neeg. Qee cov tsos mob tshwm sim yog lub plawv palpitations, mob hauv siab, thiab kiv taub hau.
  • Koj kuj tseem yuav xeev siab lossis ua pa nyuaj. Kev qaug zog thiab muaj lub zeem muag "tsis meej" kuj yog cov tsos mob tshwm sim.
Kov yeej kev ntshai ntawm Tsev Kho Mob Kauj Ruam 3
Kov yeej kev ntshai ntawm Tsev Kho Mob Kauj Ruam 3

Kauj Ruam 3. Nkag siab txog kev tawm tsam

Coob leej neeg uas muaj tus mob phobic yuav tsum tiv nrog kev ceeb ntshai. Kev ntshai tuaj yeem ua rau muaj kev txaus ntshai thiab kev tawm dag zog lub cev. Nkag siab txog kev tawm tsam ceeb ntshai tuaj yeem pab koj daws koj qhov kev ntshai lossis phobia.

  • Kev ntshai nres ua rau nws nyuaj rau xav txog qhov xav tau. Thaum muaj kev tawm tsam, nws tuaj yeem nyuaj rau cais qhov tseeb los ntawm yam uas tsis tau tshwm sim tiag tiag.
  • Piv txwv li, kev ceeb ntshai tuaj yeem ua rau ib tus neeg xav tias lawv muaj lub plawv nres. Nws kuj tseem tuaj yeem ua rau koj poob kev tswj hwm koj txoj kev xav.
  • Yog tias koj tau ntsib kev ceeb ntshai, nws yog lub tswv yim zoo los tham nrog kws kho mob. Qhov no yuav qhia tau tias koj tab tom daws teeb meem phobic ntau dua li kev ntxhov siab me ntsis.
Kov yeej kev ntshai ntawm Tsev Kho Mob Kauj Ruam 4
Kov yeej kev ntshai ntawm Tsev Kho Mob Kauj Ruam 4

Kauj Ruam 4. Khaws ib phau ntawv teev npe

Txhawm rau kom ua tiav koj qhov kev ntshai, nws muaj txiaj ntsig los sau cov ntaub ntawv ntau ntxiv txog koj qhov kev ntshai li koj tuaj yeem ua tau. Sau cov kev tawm tsam thiab cov xwm txheej tshwj xeeb tuaj yeem pab koj taug qab koj txoj kev xav. Sim khaws phau ntawv teev npe kom taug qab koj cov tsos mob.

  • Yog tias koj nyob ze lossis hauv tsev kho mob, sau koj cov kev xav. Suav nrog qhov xwm txheej ntawm koj mus ntsib thiab leej twg nyob nrog koj.
  • Taug qab koj cov tsos mob. Piv txwv li, yog tias koj tau ntsib qhov muag tsis pom kev, sau nws.
  • Nrhiav cov qauv. Piv txwv li, koj yuav pom tias kev tsav tsheb los ntawm tsev kho mob tsis ua rau muaj kev tawm tsam, tab sis taug kev los ntawm tsev kho mob.

Txoj Kev 2 ntawm 3: Xaiv Kev Kho Mob

Kov yeej kev ntshai ntawm Tsev Kho Mob Kauj Ruam 5
Kov yeej kev ntshai ntawm Tsev Kho Mob Kauj Ruam 5

Kauj Ruam 1. Pib nrog cov kauj ruam me me

Nws yog qhov ua tau uas koj tuaj yeem kov yeej koj qhov kev ntshai los ntawm kev hloov qee qhov kev xav rau koj. Yog tias koj tsis xav tias zoo li koj raug kev txom nyem los ntawm phobia-blown, koj tuaj yeem ua qee qhov kev hloov pauv hauv lub neej uas yuav pab tau tiag tiag.

  • Sim taug kev hauv tsev kho mob. Coj phooj ywg nrog koj yog koj ceev faj.
  • Mus rau hauv chav noj mov ntawm tsev kho mob thiab muaj khob dej tshuaj yej. Qhov no yuav pab koj hloov kho kom nyob hauv tsev.
  • Zaum hauv chav tos. Nqa phau ntawv lossis koj lub mloog pob ntseg kom koj tuaj yeem cuam tshuam koj tus kheej los ntawm kev xav ntawm kev nyob hauv tsev kho mob.
Kov yeej kev ntshai ntawm Tsev Kho Mob Kauj Ruam 6
Kov yeej kev ntshai ntawm Tsev Kho Mob Kauj Ruam 6

Kauj Ruam 2. Nrhiav tus kws pab tswv yim

Yog tias koj raug kev txom nyem los ntawm qhov xwm txheej hnyav ntawm kev ntxhov siab, koj yuav xav tau kev pab tshaj lij. Tsis txhob txhawj, qhov ntawd yog qhov ib txwm muaj. Xav txog kev nrhiav tus kws kho mob los pab koj ua haujlwm dhau ntawm koj qhov kev ntshai.

  • Nrhiav tus kws kho mob tshwj xeeb hauv kev kov yeej kev ntshai. Feem ntau koj tuaj yeem pom cov ntaub ntawv no los ntawm kev saib hauv lub vev xaib. Koj kuj tseem tuaj yeem hu xov tooj rau lub chaw haujlwm thiab nug cov ntaub ntawv.
  • Nug cov phooj ywg lossis tsev neeg kom pom zoo. Yog tias ib tus neeg koj paub muaj tus kws kho mob lawv nyiam, qhov ntawd yog qhov chaw zoo rau koj pib.
  • Nug kom tau txais kev sab laj thawj zaug. Koj xav kom ntseeg tau tias koj xis nyob nrog tus kws kho mob ua ntej koom nrog ntau ntu.
Kov yeej kev ntshai ntawm Tsev Kho Mob Kauj Ruam 7
Kov yeej kev ntshai ntawm Tsev Kho Mob Kauj Ruam 7

Kauj Ruam 3. Sim ntau hom kev kho mob

Muaj ntau txoj hauv kev uas txoj kev kho mob tuaj yeem pab koj kov yeej koj qhov kev ntshai. Rau qee tus neeg, tham kev kho mob yog qhov kev xaiv zoo tshaj plaws. Qhov no tseem ceeb txhais tau tias koj yuav tham nrog koj txoj kev xav ntau nrog koj tus kws kho mob.

  • Koj tus kws kho mob kuj tseem yuav pom zoo Cognitive Behavioral Therapy (CBT). Qhov no yuav pab koj kawm los hloov tus cwj pwm tsis zoo thiab kev xav nrog qhov zoo.
  • Piv txwv li, CBT tuaj yeem pab koj kawm paub tsom mus rau kev kho mob ntawm tsev kho mob. Nws tau pom tias ua tiav zoo hauv kev pab tib neeg kom kov yeej kev ntshai kev kho mob.
Kov yeej kev ntshai ntawm Tsev Kho Mob Kauj Ruam 8
Kov yeej kev ntshai ntawm Tsev Kho Mob Kauj Ruam 8

Kauj Ruam 4. Xav txog tshuaj

Qee tus neeg yuav xav tau kev kho mob ntxiv nrog rau kev kho mob. Muaj ntau hom tshuaj uas tuaj yeem pab koj daws koj qhov kev ntshai. Koj yuav xav tau tshuaj los pab koj daws qhov phobia hnyav.

  • Nrog koj tus kws kho mob tham. Koj tuaj yeem nug tshwj xeeb txog kev siv tshuaj tiv thaiv kev ntxhov siab.
  • Qee cov tshuaj tuaj yeem siv tau raws qhov xwm txheej. Qhov no txhais tau tias koj tsuas yog noj tshuaj thaum koj raug kev tsim txom.
  • Nug koj tus kws kho mob txog cov kev pheej hmoo thiab cov tshwm sim tshwm sim. Nco ntsoov ua raws txhua cov lus qhia rau kev siv tshuaj.
Kov yeej kev ntshai ntawm Tsev Kho Mob Kauj Ruam 9
Kov yeej kev ntshai ntawm Tsev Kho Mob Kauj Ruam 9

Kauj Ruam 5. Siv lwm yam tshuaj

Qee tus neeg xaiv siv lwm txoj kev kho mob los pab daws lawv qhov kev ntshai. Muaj ntau qhov tshuaj ntxiv uas koj tuaj yeem sim. Tham nrog koj tus kws kho mob ua ntej sim ua ib qho kev kho mob tshiab.

  • Koj yuav pom cov khoom lag luam sau tias "Kev Nyuaj Siab Nyuaj Siab" lossis qee yam zoo sib xws. Ntau lub khw muag tshuaj thiab lwm lub khw muag khoom muag muag tshuaj ntsuab lossis tshuaj ntsuab.
  • Coob leej neeg pom nws txaus siab los siv tshuaj ntuj. Nws yog ib qho tseem ceeb kom nco ntsoov tias FDA tsis tswj hwm cov khoom no ib yam nkaus nws saib xyuas zaub mov thiab tshuaj noj. Nco ntsoov nug koj tus kws kho mob ua ntej yuav khoom dab tsi.

Txoj Kev 3 ntawm 3: Nrhiav Kev Txhawb Nqa

Kov yeej kev ntshai ntawm Tsev Kho Mob Kauj Ruam 10
Kov yeej kev ntshai ntawm Tsev Kho Mob Kauj Ruam 10

Kauj Ruam 1. Cia siab rau phooj ywg thiab tsev neeg

Kev daws nrog kev ntshai tuaj yeem nyuaj siab. Koj yuav hnov ntau yam ntawm kev xav, suav nrog kev ntxhov siab lossis txawm tias txaj muag. Koj tseem tuaj yeem hnov qhov xav kom thim ntawm cov phooj ywg thiab tsev neeg.

  • Tiv thaiv qhov xav kom cais koj tus kheej. Hloov chaw, thov kom koj cov phooj ywg thiab tsev neeg txhawb nqa koj.
  • Ua siab ncaj. Koj tuaj yeem hais tias, "Kuv muaj lub sijhawm nyuaj los daws kuv qhov kev ntshai tsev kho mob. Kuv tuaj yeem siv qee qhov kev txhawb siab."
  • Thov kev pab nrhiav kev daws teeb meem. Koj tuaj yeem sim hais tias, "Koj paub kuv zoo tiag tiag. Koj puas tuaj yeem pab kuv tawm tswv yim qee txoj hauv kev kom zoo dua?"
Kov yeej Kev ntshai ntawm Tsev Kho Mob Kauj Ruam 11
Kov yeej Kev ntshai ntawm Tsev Kho Mob Kauj Ruam 11

Kauj Ruam 2. Nrhiav pab pawg

Qee zaum nws yog qhov muaj txiaj ntsig los tham nrog lwm tus uas nyob hauv koj qhov xwm txheej zoo ib yam. Muaj pab pawg txhawb nqa tib neeg hauv txhua qhov xwm txheej. Nrhiav ib pab pawg uas txhawb nqa tib neeg thaum lawv daws kev ntshai.

  • Nug koj tus kws kho mob kom pom zoo. Nws yuav paub txog qee pab pawg muaj txiaj ntsig hauv koj thaj chaw.
  • Koj tseem tuaj yeem sim pab pawg txhawb nqa online. Muaj ntau tus neeg nyob ntawd uas tuaj yeem muab cov lus txhawb nqa thiab kev nkag siab.
Kov yeej kev ntshai ntawm Tsev Kho Mob Kauj Ruam 12
Kov yeej kev ntshai ntawm Tsev Kho Mob Kauj Ruam 12

Kauj Ruam 3. Xyaum saib xyuas tus kheej

Nws tuaj yeem ntxhov siab los daws koj qhov kev ntshai. Qee lub sij hawm, koj yuav xav tias tsis muaj siab ntev, lossis txawm npau taws rau koj tus kheej. Sim nco ntsoov ua siab zoo rau koj tus kheej. Koj yog ib feem tseem ceeb ntawm koj tus kheej txoj kev txhawb nqa.

  • Kev saib xyuas tus kheej txhais tau tias siv sijhawm kom tau raws li qhov koj xav tau. Qhov no suav nrog kev xav tau ntawm lub cev thiab kev xav.
  • Nco ntsoov tias koj tab tom saib xyuas koj lub cev. So kom txaus, tawm dag zog tas li, thiab noj zaub mov zoo.
  • Muab koj tus kheej so. Nws tuaj yeem muaj kev nyuaj siab los daws qhov kev ntshai. Kho koj tus kheej kom ua npuas dej lossis zaws kom pab koj tus kheej so.
Kov yeej kev ntshai ntawm Tsev Kho Mob Kauj Ruam 13
Kov yeej kev ntshai ntawm Tsev Kho Mob Kauj Ruam 13

Kauj Ruam 4. Qhia koj tus kheej

Kev tau txais kev paub tuaj yeem pab koj kov yeej koj qhov kev ntshai. Sim kawm txog phobias, thiab tshwj xeeb, ntshai tsev kho mob. Qhov koj paub ntau dua, ntau yam cuab yeej koj yuav tau pab koj tus kheej.

  • Nug koj tus kws kho mob txog cov peev txheej. Tej zaum nws tuaj yeem muab qee cov ntaub ntawv nyeem rau koj.
  • Lub taub hau mus rau lub tsev qiv ntawv. Nug tus kws saib xyuas cov ntaub ntawv txhawm rau taw tes koj rau qhov yog.

Lub tswv yim

  • Ua siab ntev. Nws yuav siv sijhawm los ua haujlwm dhau ntawm koj qhov kev ntshai.
  • Tsis txhob ntshai thov kev pab.
  • Ib txwm koom tes nrog kws kho mob lossis lwm tus kws kho mob. Tej zaum yuav muaj tshuaj nyob rau ntawd uas tuaj yeem ua rau cov txheej txheem no yooj yim dua los ua haujlwm dhau los.
  • Kab lus no tsis yog hloov pauv rau kev saib xyuas kev noj qab haus huv kom raug, tsis yog nws xav hloov chaw ua haujlwm nrog tus kws kho mob hlwb.
  • Nco ntsoov tias tsev kho mob nyob ntawd los saib xyuas koj, thiab muaj ntau tus kws saib xyuas mob thiab kws kho mob uas yuav nkag siab koj qhov kev ntshai.

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