Kev xwm txheej xwm txheej puas siab ntsws yog qhov txaus ntshai, lub sijhawm tsis meej pem uas tuaj yeem tiv thaiv tus neeg los ntawm kev ua haujlwm. Thaum kev pab kho mob yog txoj hauv kev zoo tshaj plaws thiab tseem ceeb tshaj plaws los pab ib tus neeg, muaj ntau yam uas koj tuaj yeem ua tau los pab lawv daws thiab daws qhov xwm txheej.
Cov kauj ruam
Ntu 1 ntawm 4: Txheeb Xyuas Hom Kev Kub Ntxhov
Kauj Ruam 1. Paub tias txhua yam kev xav yuam kev yog hom kev puas siab puas ntsws
Coob leej neeg nrog kev puas siab puas ntsws tsis ua phem; lawv tsuas yog pom, hnov, hnov tsw, saj, lossis hnov cov khoom uas tsis muaj tiag. Thaum lub sijhawm mob hlwb, ib tus neeg xav tau:
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Ua siab ncaj ncees:
Tsis txhob hais "tsis muaj dab tsi nyob ntawd," sim hais "Kuv tsis hnov suab" lossis "Kuv tsis pom ib tus txiv neej dab ntxwg nyoog. Nws suab txaus ntshai."
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Tsis muaj cov neeg saib:
Tshem tawm cov neeg uas saib.
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Hauv av hauv kev muaj tiag:
Hais lawv lub npe, yog tias koj paub nws. Yog tias koj tau tso cai los ntawm no, sim muab ua ib qho kev tawm dag zog ua ke nrog lawv.
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Pab nqis tes ua:
Nug seb lawv puas muaj tshuaj kho mob xwm txheej ceev. Nug leej twg koj tuaj yeem hu xov tooj los pab lawv.
Kauj Ruam 2. Txheeb xyuas lub siab zoo thiab kev txiav txim siab tsis zoo cuam tshuam nrog kev npau taws
Ib ntu mob vwm tuaj yeem ua rau muaj kev zoo siab thiab chim siab, nrog rau kev pheej hmoo lossis tsis muaj lub luag haujlwm. Lawv tsis tuaj yeem tswj hwm nws lossis txwv nws, thiab nws feem ntau ua raws kev tsoo kev nyuaj siab. Lawv xav tau:
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Ib puag ncig nyob ntsiag to:
Sim ua tej yam ntsiag to thiab nyab xeeb. Tsis quav ntsej cov lus tsis txaus ntseeg lossis cov lus tsis txaus ntseeg; tus neeg tsis paub lawv tab tom hais dab tsi thiab koj xav kom zam kev ntxhov siab.
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Tsis muaj kev ntxias:
Yog tias koj paub tseeb tias tus neeg tsis saib, tshem riam phom, yuam tsheb, thiab nyiaj. Txwv lossis txiav kev nkag mus rau ntiaj teb sab nrauv (xws li xov tooj, TV, lossis xov tooj cua). Sim muab cov dej num nyab xeeb thiab nyob ntsiag to xws li khoom noj txom ncauj, ua si, lossis kos duab. Tso kev xav yog tias nws nyab xeeb.
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Tsis muaj kev sib cav:
Tus neeg tuaj yeem hais lus tsis zoo lossis ua rau muaj mob, feem ntau tsis muaj lub ntsiab lus rau lawv. Ua siab ncaj, tab sis tsis kam sib cav.
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Kev kuaj mob:
Yog koj paub lawv, txheeb xyuas yog tias lawv tau noj thiab noj tshuaj. Ua kom yooj yim rau lawv noj thiab pw. Hu lawv tus kws kho mob. Yog koj tsis paub leej twg yog lawv tus kws kho mob, nug seb koj puas tuaj yeem hu tau.
Ntsiab lus:
Muab thaj chaw nyob ntsiag to thiab tshem tawm cov kev phom sij. Qhia lawv txoj kev nkag siab thiab tsis kam sib cav nrog cov lus coj txawv txawv lossis tsis tsim nyog.
Kauj Ruam 3. Paub txog tias tus neeg ntshai ua pa nyuaj tuaj yeem ua rau muaj kev ceeb ntshai
Kev tawm tsam ua rau lub ntsej muag tuaj yeem nyuaj rau pom los ntawm kev mob lub cev xws li mob hawb pob, mob plawv, thiab mob plab. Tus neeg tus tsos mob yuav suav nrog tshee, ua rau lub siab ntau, mob hauv siab lossis hauv plab, kub kub lossis txias, thiab/lossis ntshai lawv yuav tuag lossis "mus vwm." Thaum muaj kev ceeb ntshai, lawv xav tau:
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Qhov qhia kom paub tseeb:
Nug yog tias lawv muaj keeb kwm ntawm kev ntxhov siab, tawm tsam ceeb ntshai, lossis muaj kev ntxhov siab ntau dhau. Koj tseem tuaj yeem nug yog tias lawv tau kuaj pom tias muaj mob hawb pob lossis mob plawv.
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Kev pab:
Nug "Koj xav tias yuav pab koj zoo li cas?" Yam sib txawv ua rau tus neeg sib txawv, yog li mloog zoo thiab tom qab ntawd pab.
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Dej:
Kev haus dej tuaj yeem pab ua kom qis qis dua. Yog lawv nug tias vim li cas, hais tias "Kuv nyeem nws tuaj yeem pab tau." (Kev hu xov tooj rau lawv ua pa yuav ua rau nws mob ntxiv.)
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Kev khuv leej:
Es tsis txhob qhia lawv kom nyob ntsiag to, ua pov thawj cov lus zoo li "Kuv tuaj yeem pom qhov no nyuaj rau koj" lossis "yog, koj qhov xwm txheej zoo li ntxhov siab" yog tias lawv tham txog yam lawv tab tom mus.
- 'Kev Koom Tes: Nyob nrog lawv thaum lub sijhawm tawm tsam. Sim tuav lawv txhais tes lossis rub lawv nraub qaum yog tias lawv qhib rau nws. Txawm hais tias koj tsis paub yuav pab li cas, ua kom nyob ntsiag to tuaj yeem ua qhov txawv.
Ntsiab lus:
Yog tias nws yog qhov txaus ntshai nres, nyob twj ywm thiab muaj kev nkag siab. Nug dab tsi yuav pab tau. Txhawb kom lawv haus dej. Yog tias tus neeg tsis paub tias muaj dab tsi tshwm sim rau lawv thiab koj tsis tuaj yeem txiav tawm lwm cov lus piav qhia, kom muaj ib tus neeg hu rau cov kev pabcuam thaum muaj xwm txheej ib txwm muaj.
Kauj Ruam 4. Paub txog tias kev nyuaj siab ntxhov plawv nrog kev zam thiab/lossis tus cwj pwm coj rov ua dua tuaj yeem ua rau muaj kev xav ntau dhau
Tej zaum koj yuav pom tus neeg zam kev nkag siab (xws li cov neeg coob lossis teeb taws), thiab lawv tuaj yeem txav mus los kom ua rau siab nqig. Tus neeg ntawd tsis zoo li lash tawm tshwj tsis yog tias lawv raug tuav lossis thaiv los ntawm kev tawm mus; lawv lub hom phiaj yog ua kom muaj kev ntxhov siab. Koj tuaj yeem pab los ntawm muab lawv:
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Nyob ntsiag to:
Pab lawv khiav mus rau qhov chaw ntsiag to, nyob kaj siab lug. Tsis txhob tham ntau dhau; kev ntsiag to yog kev nplij siab ntau dua li cov lus tam sim no.
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Tsis muaj kev xav tsis thoob:
Tsis txhob sim lob lawv. Sim ua kom koj cov kev txav qeeb thiab meej kom koj tsis txhob poob siab lawv.
- Rov ua dua: Kev rov ua dua tshiab pab tus neeg kom nqig sai dua. Yog tias lawv muaj lub tshuab ntaus nkauj, sim qhia lawv cov nkauj nyiam; qee zaum kev kwv yees suab paj nruag pab tau.
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Kev nplij siab (qee zaum):
Yog tias lawv muaj cov khoom yooj yim (zoo li cov tsiaj ua khoom) uas tsis yooj yim, muab tso rau hauv. Sim nthuav koj txhais caj npab kom puag; yog tias lawv lees txais, khawm lawv nruj kom txog thaum lawv xav kom koj tso.
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Pab nrog kev nyab xeeb:
Tus neeg tsis xav meej meej txaus kom nyob nyab xeeb. Yog tias lawv raug mob rau tus kheej, sim muab lub ncoo los tiv thaiv lawv. Yog tias lawv tab tom muab yam khoom pov tseg, muab cov khoom nyab xeeb rau lawv (zoo li cov tog hauv ncoo lossis cov khoom ruaj khov) kom muab pov pov tseg kom lawv tsis txhob nqa qee yam uas tsis zoo lossis txaus ntshai.
Ntsiab lus:
Koj lub hom phiaj yog kom lawv nyob ntsiag to, nyab xeeb, kwv yees ib puag ncig kom nyob ntsiag to. Thaum rov ua dua qhov txav mus los thiab cov khoom yooj yim tuaj yeem pab tau, kev rov zoo tseem yuav siv sijhawm me ntsis.
Ntu 2 ntawm 4: Tshawb Pom Dab Tsi Ua Tsis Tau
Kauj Ruam 1. Tshawb nrhiav seb dab tsi ua rau muaj xwm txheej ceev hauv hlwb
Nug tus neeg ncaj qha qhov tsis raug, thiab yog tias muaj lwm tus neeg nyob ze, nug lawv kom muab cov ncauj lus ntxaws uas yuav pab piav qhia seb leej twg tab tom hla. Nov yog qee qhov piv txwv ntawm xwm txheej xwm txheej xwm ceev:
- Reacting rau ib qho kev raug mob los yog flashback
- Psychosis (poob kov nrog kev muaj tiag; suav nrog kev xav tsis meej)
- Kev xav tua tus kheej
- Panic tawm tsam
Kauj Ruam 2. Ua tib zoo mloog tus neeg, thiab nug lawv cov lus nug
Lawv tuaj yeem muab cov ntaub ntawv tseem ceeb los pab koj txheeb xyuas seb muaj dab tsi tshwm sim. Hais lus rau lawv sai thiab maj mam, muab sijhawm rau lawv los daws cov lus nug thiab sib sau ua ke lawv cov lus teb.
- Koj puas tau kuaj pom tias muaj kab mob puas hlwb lossis tsis xwm yeem?
- Dab tsi tau mus rau txoj cai ua ntej qhov kev tawm tsam no pib? Koj xav li cas?
- Koj puas muaj mob hawb pob? (Kev mob hawb pob tuaj yeem zoo ib yam li ceeb ntshai.)
- Koj puas tau noj tshuaj?
- Koj puas muaj tshuaj noj lossis tshuaj nyob ze kom pab koj daws qhov no?
Kauj Ruam 3. Nug cov neeg pom yog lawv paub tias muaj dab tsi tshwm sim
Lawv yuav tuaj yeem tham txog cov xwm txheej uas tuaj yeem ua rau muaj kev puas siab puas ntsws loj.
Ntu 3 ntawm 4: Pab Lawv Ua Haujlwm Li Cas
Kauj Ruam 1. Nyob twj ywm
Kev xav yog kis tau tus mob, thiab yog tias koj ua raws li kev sau thiab saib taus, nws yuav pab tus neeg muaj kev ntxhov siab.
Kauj Ruam 2. Sim hloov qhov xwm txheej
Yog tias koj nyob hauv zej zog, coj lawv mus rau qhov chaw ntiag tug dua. Kev txaj muag thiab txaj muag txog qhov ua rau poob ntsej muag ntawm lwm tus tuaj yeem ua rau tus neeg muaj kev nyuaj siab txawm tias mob hnyav dua, yog li kev ceev ntiag tug yuav pab lawv nqig. Qhov tshwj xeeb yog pab, vim yog lub hnub ci thiab kev thaj yeeb.
Kauj Ruam 3. Hais tias koj paub qee cov txheej txheem nyob ntsiag to, thiab nug seb lawv puas xav ua lawv ua ke
Yog tias lawv hais tias yog, cov txheej txheem hauv qab no tuaj yeem pab lawv so lossis rov txuas nrog qhov tseeb.
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Kev ntxhov siab, npau taws, thiab Kev Nyuaj Siab:
Hais kom lawv ua pa tob tob los ntawm lawv lub diaphragm (plab). Tuav nws rau suav ntawm peb, thiab ua pa rau suav ntawm peb. Rov ua dua kom txog thaum lawv saib zoo dua.
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Kev Tsis Txaus Siab thiab Kev Xav Tsis Zoo:
Pab lawv tsom mus rau lwm yam los ntawm kev txhawb kom lawv siv cov duab. Nug lawv kom xav txog qhov chaw uas lawv nyiam tshaj. Tom qab ntawd, nug kom ntxaws txog cov duab. "Koj pom dab tsi thaum koj sawv ntawm lub nkoj?" "Koj hnov lub suab dab tsi?"
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Kev Nyuaj Siab/Suicidal Xav:
Nug lawv lub npe lawv cov neeg nyiam tshaj hauv ntiaj teb. Tom qab ntawd, ib tus, nug lawv kom sau ib qho ntawm ib qho: (1) ob yam zoo txog tus neeg ntawd, (2) ob lub cim xeeb zoo uas cuam tshuam nrog tus neeg ntawd, (3) ob yam laj thawj uas lawv nyiam tus neeg ntawd. Qhov no yuav tshem tawm qhov ntug los ntawm kev ceeb toom lawv txog yam zoo hauv lub neej. Kuj sim nug txog thaj chaw lossis yam haujlwm yam koj nyiam (tsis muaj dab tsi nyuab siab).
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Psychosis thiab Hallucinations:
Siv cov txheej txheem "hauv av" los pab tus neeg txuas nrog kev muaj tiag. Nug lawv cov lus nug txog lawv ib puag ncig kom koom nrog lawv tsib qhov kev nkag siab. Cov npe ntawm cov txheej txheem hauv av muaj nyob online los pab koj.
Kauj Ruam 4. nplij tus neeg ntawd
Cov xwm txheej xwm txheej puas siab ntsws tuaj yeem ua rau txaus ntshai rau cov neeg saib, tab sis lawv xav tias tsis zoo rau tus neeg uas tau ntsib lawv. Tus neeg yuav hnov ntxhov siab, txaus ntshai, ntxhov siab tias lawv tsis tuaj yeem tswj hwm lawv txoj kev xav, thiab txaj muag ntawm kev poob kev tswj hwm ua ntej ntawm lwm tus neeg. Qhia rau tus neeg paub tias txawm tias koj tsis tau ntsib dua ib yam uas lawv muaj, tias lawv txoj kev xav siv tau, thiab koj tuaj yeem nkag siab tias vim li cas lawv thiaj xav li ntawd.
- Tsis txhob siv tus neeg qhov kev xav tsis zoo los ntawm kev qhia lawv kom "Ua kom dhau nws" lossis "Ua kom muaj zog." Kev mob hlwb xws li kev ntxhov siab thiab kev nyuaj siab feem ntau ua rau muaj kev txaj muag thiab ua txhaum.
- Yog tias muaj khob dej nyob ze, muab rau lawv.
- Nug ua ntej kov lawv (txawm tias koj paub lawv zoo). Yog tias lawv xav tias muaj kev ntxhov siab lossis tab tom ntsib kev nkag siab ntau dhau, lawv lub hlwb tuaj yeem txhais nws li kev tawm tsam. Nug "Koj puas xav puag?" thiab tos lawv cov lus teb.
- Hais lus ntsiag to thiab muaj kev khuv leej rau lawv. Tham nrog lawv ib yam nkaus koj yuav tham nrog tus phooj ywg tsis zoo siab. Qhov no yuav pab ua kom lawv paub tseeb tias koj yog tus neeg "nyab xeeb", thiab lawv tuaj yeem nqig siab.
Kauj Ruam 5. Kho lawv zoo li tib neeg
Cov neeg mob hlwb tsis yog kev ua phem phem, thiab lawv yeej tsis yog dab. Tsuav koj muaj lub siab mos siab muag thiab hwm, lawv tsis zoo li yuav thuam koj.
Kauj Ruam 6. Ceev faj tias muaj lub sijhawm me ntsis uas lawv tuaj yeem ua phem
Cov neeg mob hlwb feem ntau tsis muaj kev kub ntxhov ntau dua li tus neeg nruab nrab, thiab lawv yuav tsis tawm tsam tshwj tsis yog tias koj ua zoo li kev hem thawj. Txawm li cas los xij, ob peb tus neeg tuaj yeem ua phem. Yog li ntawd, nws yog qhov zoo kom ua raws ob peb yam kev tiv thaiv kev nyab xeeb, tshwj xeeb yog tus neeg npau taws lossis hnyav dhau ntawm kev kov nrog kev muaj tiag.
- Tsis txhob mus rau thaj chaw uas tsis muaj neeg nyob. Nyob twj ywm hauv qhov pom lossis hnov lus nrug.
- Tsis txhob tuav lawv los yog ua rau lawv coob coob. Yog tias lawv tsis xav meej, lawv yuav txhais nws li kev hem thawj, thiab tawm tsam kom khiav tawm mus.
- Tsis txhob qw, thuam lawv, lossis ua phem.
- Yog tias lawv npau taws, tshem tawm qhov xwm txheej.
Kauj Ruam 7. Tsis txhob thim lawv
Yog tias koj nyob ze dhau, lawv yuav ntshai thiab thawb koj mus lossis xav tias koj tab tom tawm tsam lawv. Tsis txhob kaum lawv; muab chaw ntau npaum li lawv nyiam nrog.
Kauj Ruam 8. Hu rau kev pab yog xav tau
Sim hu ib tus ntawm lawv cov phooj ywg, cov neeg hauv tsev neeg, lossis kws kho mob. Tej zaum lawv tuaj yeem tuaj yeem ua rau lawv nqig siab, lossis tsawg kawg qhia koj tias yuav ua dab tsi. Yog tias qhov kev tawm tsam hnyav, hu rau lub tsheb thauj neeg mob.
- Khaws qhov tseeb ntawm tus neeg qhov kev xav, tab sis nug lawv yog lawv puas kam lees txais kev pab. Sim hais ib yam zoo li, "Kuv nyob ntawm no rau koj, tab sis kuv tsis paub tseeb tias yog txoj hauv kev zoo tshaj plaws los pab koj. Koj puas kam kam mus rau chav kho mob ceev yog tias kuv nrog koj mus?"
- Yog tias tus neeg tsis tuaj yeem ua rau lub cev qhuav dej ntau ntxiv, nrhiav cov cim ntawm qhov tsis muaj pa oxygen: daim di ncauj xiav lossis ntiv tes, tawv nqaij daj, hnoos, mob hauv siab, tsis meej pem, muaj lub taub hau me me, tsaus muag. Yog tias qhov no tshwm sim, hu rau lub tsheb thauj neeg mob tam sim.
- Hu rau lub tsheb thauj neeg mob yog tias koj pom cov tsos mob txawv txawv uas koj tsis nkag siab, thiab tus neeg ntawd tsis tuaj yeem piav qhia.
- Tsis txhob hu tub ceev xwm tshwj tsis yog tias ib tus neeg muaj kev pheej hmoo tam sim. Qee tus tub ceev xwm tsis tau kawm paub zoo los daws kev mob hlwb, thiab tuaj yeem ua rau raug mob lossis tua tus neeg tsis muaj kev phom sij. Hu rau tsev kho mob, kws saib xyuas kev noj qab haus huv, lossis tus xov tooj kub tus kheej.
Tshooj 4 ntawm 4: Tom qab
Kauj Ruam 1. Yog tias lawv nyob hauv tsev, tshem tawm cov khoom phom sij ntawm chav
Qhov no suav nrog txiab, riam, fwj tshuaj, phom, rab chais, thiab lwm yam khoom ntse. Txawm hais tias ib tus neeg yuav nyob nrog lawv, nws muaj peev xwm tias lawv tuaj yeem ncav cuag nws thaum lwm tus neeg tig rov qab lossis siv chav dej so.
Kauj Ruam 2. Pab lawv pab lawv tus kheej
Sim pab lawv nrhiav lawv tus kheej kev daws teeb meem, tsis yog qhia rau tus neeg. Yog tias koj paub lawv zoo txaus, koj tuaj yeem muab cov lus qhia maj mam, tab sis lawv tau tswj hwm lawv tus kheej txoj hmoo.
Kauj Ruam 3. Nug koj yuav pab lawv li cas
Muab los zaum nrog lawv thaum lawv hu rau ib tus neeg uas tuaj yeem pab lawv. Lawv yuav tsum tsis txhob nyob ib leeg tom qab muaj xwm txheej ceev. Txawm hais tias lawv hais tias lawv yuav ua li cas, hais lus ncaj ncees tias lawv npaj rau ib tus neeg los tshuaj xyuas lawv me ntsis.
- Qhia tias lawv hu xov tooj rau tsev neeg lossis phooj ywg tuaj nrog lawv.
- Zaum nrog lawv thaum lawv hu xov tooj tua tus kheej. Yog cov xov tooj nyuaj rau lawv, lawv tuaj yeem siv CrisisChat.org, cov ntawv xov tooj raws tus xov tooj.
Kauj Ruam 4. Pab lawv xav seb lawv yuav ua li cas nyob rau ob peb teev tom ntej no
Qhov no yuav pab tiv thaiv kom tsis txhob rov huam tuaj.
- Yog tias koj tuaj yeem, nyob nrog lawv, lossis nyob twj ywm kom txog thaum muaj lwm tus neeg tuaj nqa lawv.
- Pab lawv npaj cov dej num twg lawv yuav ua. Xav txog cov yeeb yaj kiab, kos duab, saib xyuas tus kheej (da dej, zaws), tawm mus nrog phooj ywg, lossis ib qho twg los pab lawv so.
- Yog tias lawv yuav nyob ib leeg rau ib lub sijhawm twg, xyuas kom lawv muaj tus lej uas lawv tuaj yeem hu tau yog tias lawv pib hnov mob ntxiv.
- Txhawb lawv kom tsis txhob muaj dab tsi ua rau tshwm sim. Piv txwv li, cov tub ntxhais kawm qib siab txhawj xeeb yuav xav so ntawm kev ua haujlwm tom tsev kom txog thaum nws rov qab los ntawm nws txhais taw.
Kauj Ruam 5. Yog tias lawv tau qhib los tham txog nws, tham txog kev daws teeb meem mus sij hawm ntev
Kev xwm txheej xwm txheej nyuaj siab ntxhov plawv tau ntsib ntau yam, thiab nws yog ib qho tseem ceeb uas yuav nrhiav txoj hauv kev los tiv thaiv lossis txo txoj hauv kev uas lawv yuav tshwm sim yav tom ntej. Txhawb kom tus neeg tham nrog kws kho mob hlwb, yog tias lawv tsis yog.
- Yog tias tus neeg tsis txaus siab tau txais kev pab, maj mam ceeb toom lawv tias cov kws kho mob hlwb tau kawm paub txog thiab kho tus lej ntawm cov teeb meem sib txawv, thiab lawv yuav muaj peev xwm ua haujlwm nrog koj tus hlub los tsim txoj kev kho mob uas yog rau lawv.
- Koj kuj tseem tuaj yeem ntseeg lawv tias lawv tuaj yeem ncav tes rau koj txhua lub sijhawm lawv xav tias lawv xav tau kev txhawb nqa.
Kauj Ruam 6. Txawm li cas los xij, tsis txhob ua siab phem rau nws
Koj tau ua qhov zoo tshaj plaws uas koj tuaj yeem ua tau, thiab qhov ntawd ib leeg yog qhov txaus siab. Koj tsis raug liam rau qhov tshwm sim, thiab koj yog tus phooj ywg zoo tshaj plaws rau lawv uas koj tuaj yeem ua tau.
Lub tswv yim
- Nrhiav cov cim tseem ceeb nyob ib puag ncig tus neeg, xws li cov tsos mob ntawm lub cev lossis cov tshuaj yeeb tshuaj, txhawm rau txiav tawm qee qhov mob.
- Nrhiav cov neeg nyob ze rau tus neeg kom pab nplij lawv siab.
Lus ceeb toom
- Kev ceev faj tshwj xeeb yuav tsum tau ua raws yog tus neeg nug yog menyuam yaus.
- Yog tias koj tsis tuaj yeem ua rau lawv nyob ntsiag to li ob peb feeb, lossis yog tias lawv tsis teb koj qhov kev mob siab rau, hu rau lub tsheb thauj neeg mob tam sim ntawd.
