Kev npau taws thiab ntxhov siab feem ntau cuam tshuam rau menyuam yaus. Kev npau taws yog ib qho kev qhia ntawm kev ntxhov siab thaum tus menyuam tsis muaj lwm txoj hauv kev los daws lawv cov kev xav. Thaum tus menyuam muaj kev ntxhov siab, lawv yuav tsis muaj txoj hauv kev zoo los nthuav qhia nws, yog li lawv tig mus rau kev ua phem thiab tawm tsam cov neeg thiab yam uas nyob ib puag ncig lawv. Txawm li cas los xij, kev npau taws tsis yog ib qho tsos mob ntawm kev ntxhov siab hauv tus menyuam. Txhawm rau pom cov cim ntawm kev ntxhov siab hauv cov menyuam npau taws, nrhiav kev xav tsis zoo, zam kev coj tus cwj pwm, thiab cov tsos mob ntawm lub cev.
Cov kauj ruam
Txoj Kev 1 ntawm 3: Txheeb Xyuas Cov Cim Qhia Txog Kev Ntxhov Siab Rau Cov Menyuam
Kauj Ruam 1. Saib rau kev xav tsis zoo
Ib qho cim ntawm kev ntxhov siab hauv cov menyuam npau taws yog cov qauv kev xav tsis zoo. Koj tus menyuam yuav hais lus tsis zoo lossis ua rau lawv xav tsis zoo txog lawv tus kheej. Lawv tuaj yeem hais nws hauv kev npau taws, chim siab lossis npau taws.
- Piv txwv li, koj tus menyuam yuav raug thuam ntawm txhua yam lawv ua lossis tseem ceeb heev rau lawv txoj haujlwm, saib, lossis ua. Lawv kuj tseem tuaj yeem qhia kev xav ua txhaum.
- Ua tib zoo saib xyuas tshwj xeeb rau cov lus tsis meej, xws li hais cov lus "ib txwm" thiab "tsis" thaum lawv tham txog lawv tus kheej. Piv txwv li, koj tus menyuam yuav hais ib yam zoo li, "Kuv ib txwm ntsia hlau ntsia," lossis "Kuv yeej tsis tau ua ib yam yog."
Kauj Ruam 2. Pom ib qho kev xav tsis zoo
Cov menyuam yaus uas muaj kev ntxhov siab tuaj yeem ua rau tsis zoo rau txhua yam. Lawv muaj teeb meem nrhiav qhov zoo ntawm txhua yam. Lawv yuav xav txog qhov xwm txheej phem tshaj plaws rau txhua yam lossis tsis xav txog qhov ua tau zoo.
Feem ntau, cov menyuam uas muaj kev ntxhov siab tuaj yeem ua tsis tau thiab tsis kam tso lawv txoj kev xav tsis zoo thiab pom lwm txoj hauv kev zoo dua
Kauj Ruam 3. Txheeb xyuas txhua yam kev zam
Yog tias koj tus menyuam muaj kev ntxhov siab, lawv yuav tsis kam ua qee yam. Lawv tuaj yeem npau taws, hais lus dag, lossis cuam tshuam thaum lawv tsis xav mus qhov twg, nyob ib puag ncig ib tus neeg, lossis ua qee yam. Yog tias lawv dag, ces lawv yuav npau taws thiab tiv thaiv yog tias koj tsis ntseeg lawv.
Lawv tuaj yeem qhia kev coj tus cwj pwm zam rau yam uas lawv tau ua lossis qhov chaw uas lawv tau mus. Tus cwj pwm zam yog qhov hnyav dua li tsuas yog poob paj
Kauj Ruam 4. Nrhiav kev tshem tawm ntawm cov phooj ywg, tsev neeg, thiab kev ua ub no
Cov menyuam yaus uas muaj kev ntxhov siab tuaj yeem rub tawm ntawm txhua yam. Tej zaum lawv yuav tsum tsis siv sijhawm nrog lawv tsev neeg thiab cov phooj ywg. Lawv yuav siv sijhawm ntau nyob ib leeg hauv lawv chav, lossis tsuas yog tsis kam tham nrog leej twg txawm tias nyob hauv ib chav twg.
Cov menyuam tuaj yeem teb nrog npau taws lossis chim siab thaum tham nrog. Lawv tuaj yeem tawm tsam yog tias lawv raug txhawb kom cuam tshuam nrog lwm tus
Kauj Ruam 5. Txheeb xyuas txhua qhov kev txhawj xeeb ntau dhau
Lwm cov tsos mob rau kev ntxhov siab hauv menyuam yaus yog kev txhawj xeeb. Rau tus menyuam npau taws, qhov kev txhawj xeeb no tuaj yeem txuas nrog lawv txoj kev npau taws lossis chim siab. Thaum lawv xav tias txhawj xeeb txog qee yam, lawv tuaj yeem tawm suab, qw, lossis cuam tshuam.
- Tus menyuam yuav txhawj xeeb txog tej yam uas twb tau tshwm sim los lawm. Qhov kev txhawj xeeb no kuj feem ntau nyob rau hauv daim ntawv ntawm paranoia, qhov uas lawv txhawj xeeb txog dab tsi yuav tshwm sim yav tom ntej.
- Tej zaum koj yuav pom qee qhov cim ntawm lub cev ntawm kev txhawj xeeb hauv koj tus menyuam, xws li lub suab tshee tshee, ua kua muag, ua tsis taus pa, txav nrawm, lossis tsis nyob ntsiag to.
Kauj Ruam 6. Saib kom tsaug zog thiab teeb meem noj zaub mov
Kev ntxhov siab tuaj yeem tshwm sim hauv menyuam yaus los ntawm kev tsaug zog thiab los ntawm lawv cov kev xav tau. Tus menyuam yuav muaj teeb meem tsaug zog, lossis lawv yuav tsis tuaj yeem tsaug zog. Lawv yuav tsis kam noj lossis lawv yuav noj tsawg dua li ib txwm ua. Koj tus menyuam kuj tseem tuaj yeem pw tsaug zog tau los ntawm kev npau taws, quaj, lossis qw ib puag ncig thaum pw.
Cov menyuam uas muaj kev ntxhov siab kuj tseem yuav ua npau suav phem lossis tsaus ntuj
Kauj Ruam 7. Pom cov tsos mob ntawm lub cev
Thaum koj tus menyuam yws yws ntawm kev mob lub cev, qee zaum nws tuaj yeem cuam tshuam nrog kev ntxhov siab. Kev ntxhov siab tuaj yeem ua rau pom lub cev tsis zoo, xws li mob taub hau thiab mob plab.
Koj tus menyuam kuj tseem yuav muaj kev tsis xis nyob, qaug zog, tawm hws, lossis mob nraub qaum
Txoj Kev 2 ntawm 3: Txuas Kev Npau Suav rau Kev Ntxhov Siab
Kauj Ruam 1. Paub yog tias koj tus menyuam npau taws heev
Txhua tus menyuam yuav npau npau ib ntus. Koj tus menyuam kuj tseem tuaj yeem npau taws lossis npau taws. Yog tias koj tus menyuam npau taws ntau zaus txhua hnub, yog tias nws ua teeb meem hauv tsev kawm lossis tsev neeg, lossis yog tias tus cwj pwm npau taws ua rau koj tus menyuam muaj kev phom sij, nws tsis yog qhov npau taws li ib txwm.
Yog tias koj pib pom ntau qhov teeb meem npau taws los ntawm koj tus menyuam, pib khaws lub cav tias lawv tshwm sim ntau npaum li cas. Koj yuav tsum suav nrog hauv cov ntawv teev cov xwm txheej ua ntej ntu, lub sijhawm ntawm hnub rov tshwm sim, qhov pw tsaug zog koj tus menyuam tau txais hmo ua ntej, thiab lawv cov zaub mov noj. Qhov no yuav pab koj saib daim duab loj thiab txiav txim siab yog tias koj tus menyuam yuav raug kev txom nyem los ntawm teeb meem kev ntxhov siab ntau dua
Kauj Ruam 2. Txiav txim siab yog tias koj tus menyuam muaj hnub nyoog laus dhau rau qhov npau taws
Raws li menyuam yaus loj tuaj, lawv yuav tsum loj hlob ntawm kev npau taws thiab npau taws. Feem ntau, kev npau taws thiab lwm yam kev npau taws tso tseg thaum muaj hnub nyoog xya lossis yim xyoo.
Yog tias koj tus menyuam tseem tab tom npau taws dhau lub hnub nyoog no, kev npau taws yuav cuam tshuam nrog kev ntxhov siab. Txawm li cas los xij, yog tias koj tus menyuam yog menyuam yaus lossis tub ntxhais hluas, tom qab ntawd lub sijhawm npau taws thiab npau taws yog ib txwm muaj thiab qhov no tsis tas yuav qhia txog teeb meem kev ntxhov siab
Kauj Ruam 3. Txheeb xyuas qhov chaw ntawm qhov npau taws
Feem ntau, kev npau taws yog qhov uas tus menyuam ua rau nws vim lawv muaj kev ntxhov siab. Lawv tsis tuaj yeem tiv nrog cov xwm txheej hauv lwm txoj kev uas tsis yog lashing tawm. Ntau zaus, lub hauv paus ntawm qhov npau taws no yog qhov ua rau muaj kev ntxhov siab, zoo li tsev kawm ntawv.
Txhawm rau txheeb xyuas qhov chaw ntawm kev ntxhov siab, ua tib zoo mloog thaum koj tus menyuam npau taws. Puas yog tom tsev kawm ntawv? Yog li, kev ntxhov siab ntawm tsev kawm ntawv lossis lawv cov phooj ywg tuaj yeem ua rau lawv ntxhov siab. Lwm qhov chaw tuaj yeem cuam tshuam nrog tib neeg, mus rau qhov chaw sib txawv dua li lub tsev, lossis raug yuam kom ua cov haujlwm uas ua rau lawv ntxhov siab thiab ntxhov siab
Txoj Kev 3 ntawm 3: Nrhiav Kev Pab
Kauj Ruam 1. Paub txog thaum yuav tau txais kev pab rau koj tus menyuam
Cov menyuam feem ntau ntsib kev ntxhov siab, ntshai, thiab npau taws. Txawm li cas los xij, nws yuav yog teeb meem yog tias nws cuam tshuam nrog koj tus menyuam lub neej. Koj tus menyuam qhov kev ntxhov siab tuaj yeem cuam tshuam nrog lawv cov haujlwm hauv tsev kawm ntawv thiab cuam tshuam lawv cov txuj ci kev sib raug zoo. Yog tias qhov no tshwm sim rau koj tus menyuam, koj yuav tsum nrhiav kev pab los ntawm tus kws tshaj lij.
- Yog tias kev npau taws lossis kev ntxhov siab cuam tshuam koj lub neej lossis menyuam lub neej, koj yuav xav tau kev pab.
- Pib los ntawm kev teem sijhawm rau koj tus kheej nrog tus kws paub txog kev puas siab puas ntsws tham txog qhov teeb meem. Tus kws paub txog kev noj qab haus huv hauv hlwb tuaj yeem tuaj yeem pom zoo rau kev cuam tshuam thiab cov tswv yim uas koj tuaj yeem siv los pab koj tus menyuam. Nws yuav tsis tsim nyog rau koj tus menyuam mus ntsib kws kho mob hlwb.
Kauj Ruam 2. Coj koj tus menyuam mus rau kws kho mob hlwb
Thaum koj zaum yuav coj koj tus menyuam mus rau kws kho mob ua ntej, tus kws paub txog menyuam yaus lossis lwm tus kws paub txog kev noj qab haus huv hlwb yuav paub ntau ntxiv txog kev ntxhov siab rau menyuam yaus thiab nws cuam tshuam nrog kev npau taws. Koj tuaj yeem tham nrog koj tus kws kho mob menyuam txog kev tau txais kev xa mus rau kws kho mob tshwj xeeb kev puas siab puas ntsws.
- Yog tias koj tsis xav mus hla koj tus kws kho menyuam yaus, koj tuaj yeem nrhiav cov kws kho mob menyuam yaus hauv koj thaj chaw. Tshawb hauv online txhawm rau nrhiav ib tus neeg tshwj xeeb hauv kev ntxhov siab thiab npau taws, thiab tom qab ntawd nyeem cov ntawv txheeb xyuas los pab koj txiav txim siab.
- Nco ntsoov npaj koj tus menyuam rau kev mus ntsib kws kho mob hlwb. Piav qhia rau lawv tias tus neeg yog leej twg thiab tso cai rau koj tus menyuam nug cov lus nug uas lawv muaj. Ua siab ncaj rau koj tus menyuam tias lawv yuav ntsib nrog tus kws paub txog kev puas siab puas ntsws ntawm lawv tus kheej lossis nrog koj nyob tam sim no. Tsis tas li, nco ntsoov muab cov txiaj ntsig yog tias koj tus menyuam coj tus cwj pwm tsis zoo ntawm lub sijhawm teem tseg.
Kauj Ruam 3. Xav txog kev kho koj tus menyuam
Yog tias koj tus menyuam muaj kev ntxhov siab thiab npau taws heev, koj tus kws kho mob lossis kws kho mob yuav hais qhia kev kho mob. Feem ntau, kev kho mob pib nrog kev kho tus cwj pwm kev paub (CBT), uas yog kev coj tus cwj pwm uas pab tus menyuam kawm paub hloov qhov tsis zoo, txhawj xeeb nrog kev xav ntau dua thiab muaj kev noj qab haus huv.
