Pab ib tus neeg tawm tsam nrog kev quav yeeb quav tshuaj, tsis hais teeb meem hauv paus yog dab tsi (yeeb tshuaj, dej cawv, twv txiaj, sib deev, siv internet, lossis lwm yam), saib xyuas thiab mob siab rau. Tus naj npawb-ib qhov tseem ceeb feem ntau yog txhawm rau txuas tus neeg nrog txoj haujlwm kho mob, tab sis qhov no tuaj yeem siv qee qhov kev ntseeg siab nyob ntawm theem ntawm lawv kev quav yeeb quav tshuaj. Ib tus neeg uas muaj kev quav yeeb quav tshuaj tseem yuav xav tau kev txhawb siab txuas ntxiv thaum lub sijhawm rov zoo, uas koj tuaj yeem muab los ntawm kev tuav lawv lub luag haujlwm, sib tham nrog kev xav tau niaj hnub, thiab tsuas yog qiv pob ntseg zoo. Txawm li cas los xij, koj kuj yuav tsum paub tseeb tias koj tiv thaiv koj tus kheej kev noj qab haus huv thiab kev nyob zoo-uas qee zaum tuaj yeem txhais tau tias tiv tauj cov tub ceev xwm lossis xaus kev sib raug zoo.
Cov kauj ruam
Txoj Kev 1 ntawm 3: Pab Lawv Nrhiav Kev Kho Mob
Kauj Ruam 1. Txiav txim seb theem twg lawv txoj kev quav yeeb quav tshuaj nyob ntawm
Txawm hais tias tus neeg lees paub lawv qhov kev quav yeeb quav tshuaj thiab txaus siab yuav tau txais kev pab nyob ntawm theem ntawm kev quav yeeb quav tshuaj. Hauv qee theem, tus neeg yuav tsis xav tau kev kho mob, tab sis hauv lwm theem, kev kho mob yuav ua tau zoo dua.
- Ua ntej xav txog theem: Lawv yuav tsis lees paub lawv cov teeb meem, nws tshwm sim, lossis cuam tshuam nws muaj rau lwm tus. Nws yog qhov zoo tshaj los muab cov ntaub ntawv hais txog qhov tsis zoo ntawm lawv kev quav yeeb quav tshuaj thiab tham nrog lawv txog qhov nws tuav lawv rov qab los ntawm lawv lub hom phiaj. Txawm hais tias lawv raug yuam kom kho, kev kho mob yuav tsis muaj txiaj ntsig.
- Kev xav txog theem: Lawv yuav pib paub tias kev quav yeeb quav tshuaj cuam tshuam rau lawv li cas. Lawv kuj tseem tuaj yeem tsis lees paub lawv qhov kev quav yeeb quav tshuaj. Koj tuaj yeem pib maj mam txhawb lawv kom tau txais kev kho mob. Kev cuam tshuam nrog cov neeg hlub tuaj yeem ua haujlwm tau zoo.
- Kev npaj thiab nqis tes ua: Tej zaum lawv yuav npaj hloov pauv hauv lawv lub neej. Tej zaum lawv yuav xav xaus lawv txoj kev quav yeeb quav tshuaj, tab sis lawv tseem tuaj yeem tawm tsam. Hauv theem no, lawv xav tau kev txhawb nqa thiab txhawb nqa.
- Txij Nkawm: Lawv tau hloov pauv kom xaus lawv txoj kev quav yeeb quav tshuaj lossis lawv tuaj yeem ua rau tus cwj pwm xaus. Txhawm rau tiv thaiv kom rov huam tuaj, lawv xav tau kev txhawb nqa thiab txhawb nqa.
Kauj Ruam 2. Tham txog yuav kho cov phiaj xwm kev nyab xeeb li cas thiab muaj qhov ua tau zoo
Cov txiaj ntsig kev ua tiav rau ntau yam kev pab cuam kho mob nyuaj rau tus lej, thiab nws yooj yim los nrhiav cov kev xav uas hais tias lawv "tsis ua haujlwm" lossis "tsis muaj txiaj ntsig" hauv kev tawm tsam kev quav yeeb quav tshuaj. Tab sis, koj tuaj yeem taw qhia tias qhov kev ua tiav dav dav yog ua raws nrog cov kev kho mob mus ntev xws li mob ntshav qab zib, mob hawb pob, thiab ntshav siab.
Yog tias lawv ntshai vim tias lawv muaj kev cuam tshuam nrog qee yam kev ua txhaum cai, ceeb toom rau lawv tias muaj kev cai lij choj (hauv Asmeskas thiab lwm qhov) uas tiv thaiv tib neeg nrhiav kev kho mob
Kauj Ruam 3. Hais kom lawv mus ntsib kws kho mob
Ib tus neeg raug kev txom nyem los ntawm kev quav yeeb quav tshuaj yuav tiv lossis ntshai ntawm kev mus rau lub chaw kho mob, tshwj xeeb tshaj yog tias lawv tsis kam lees. Yog tias muaj, qhia lawv mus ntsib kws kho mob, tsuas yog kuaj mob. Hais qhia rau lawv tias yam lawv tham nrog kws kho mob tsis pub leej twg paub, yog li lawv tuaj yeem ua siab ncaj yam tsis muaj kev ntshai.
- Tus kws kho mob tuaj yeem muab cov peev txheej kev noj qab haus huv zoo nrog rau cov ntawv yuav tshuaj los tswj cov tsos mob thiab kev nqhis.
- Txawm hais tias kev hloov pauv lub cev tsis pom tseeb tam sim, kev siv tshuaj yeeb dej cawv muaj kev cuam tshuam rau lub cev ntawm tus neeg noj qab haus huv.
Kauj Ruam 4. Ua kom lawv ntshai txog detox
Qee tus neeg quav yeeb quav tshuaj yuav ntshai lub cev thiab lub hlwb puas ntawm cov tshuaj detox, uas tuaj yeem ua rau mob hnyav. Yog tias yog, ceeb toom rau lawv tias muaj tshuaj thiab kws tshaj lij los pab lawv, yog tias lawv mus rau hauv chaw kho mob.
Kauj Ruam 5. Sib tham txog txoj hauv kev los saib xyuas cov nqi kho mob
Txhawb tus neeg tham nrog cov chaw kho mob txog cov kev xaiv them nyiaj. Hauv qee kis, kev pov hwm kev noj qab haus huv yuav them rau kev kho quav tshuaj. Ntau lub xeev thiab cov koom haum pab nyiaj siab dawb kuj tseem pab them nqi. Yog tias lawv txaus siab nrhiav kev kho mob, tej zaum yuav muaj txoj hauv kev them rau nws.
- Koj tuaj yeem ua qee qhov kev tshawb fawb rau lawv. Hu rau cov chaw kho mob hauv koj cheeb tsam. Hu rau lawv tus neeg tuav pov hwm (yog tias koj paub nws yog leej twg) thiab nug txog lawv txoj cai dav dav hais txog kev kho quav tshuaj. Saib tsoomfwv thiab cov haujlwm pabcuam siab dawb hauv koj cheeb tsam.
- Koj tuaj yeem tshawb hauv online rau Asmeskas cov chaw kho mob ntawm
Kauj Ruam 6. Hais qhia kev kho mob yog tias lawv tsis xav mus kho mob
Cognitive Behavioral Therapy (CBT) thiab kev xam phaj kev txhawb siab yog ob hom kev hais lus kho mob uas tuaj yeem pab tiv thaiv kev quav yeeb quav tshuaj. Kev tswj hwm qhov xwm txheej yog lwm hom kev kho mob (muab kev txhawb siab kom tsis txhob siv tshuaj).
Cov hom kev kho mob no yuav tsum tau ua tas li nyob rau hauv kev qhia ntawm tus kws tshaj lij kho mob hlwb muaj ntawv tso cai. Tus neeg tus kws kho mob tuaj yeem muab xa mus rau tus kws kho mob
Kauj Ruam 7. Ua kev tshawb fawb ntawm cov chaw quav tshuaj rau koj tus phooj ywg
Tsuas yog txiav txim siab mus nrhiav kev kho mob thawj zaug tuaj yeem nyuaj txaus rau tus neeg quav yeeb quav tshuaj. Pab lawv los ntawm kev tshawb nrhiav yam koj tuaj yeem ua tau txog cov chaw kho mob los ntawm kev mus ntsib, hu xov tooj, lossis tshawb xyuas lawv lub vev xaib. Nrhiav tawm:
- Qhov chaw nyob nyob qhov twg? Puas yog qhov chaw yooj yim lossis nyiam dua?
- Lub hauv paus txoj hauv kev yog dab tsi? Puas yog kev kho mob, kho mob, lossis qee qhov ua ke? Nws puas muaj kev qhia sab ntsuj plig?
- Puas yog lub hauv paus txoj hauv kev suav nrog 12-kauj ruam lossis cov kev pabcuam zoo sib xws?
- Lub chaw haujlwm ua haujlwm li cas (hauv tsev kho mob lossis kho mob sab nrauv)?
- Puas yog nws qhov program haum rau txhua tus neeg?
- Lub chaw puas hloov kho raws li qhov xav tau hloov pauv?
- Txoj haujlwm nyob ntev npaum li cas? Tsis muaj ib qho lus teb raug ntawm no, tab sis ntev dua yuav luag ib txwm zoo dua thaum nws los txog rau cov phiaj xwm kev quav tshuaj.
- Kev saib xyuas tom qab zoo li cas? Sim nrhiav txoj haujlwm uas muaj kev saib xyuas mob sab nrauv tom qab tus neeg tawm mus lawm.
Kauj Ruam 8. Qib kev cuam tshuam tsuas yog koj tau npaj txhij
Tuav kev cuam tshuam yog txoj hauv kev zoo los pab tus neeg quav yeeb quav tshuaj. Txawm li cas los xij, cov kws tshaj lij tam sim no ntseeg tias nws muaj txiaj ntsig ntau dua los muab kev txhawb siab thiab tsom mus rau kev noj qab haus huv ntau dua li "poob siab" lawv mus nrhiav kev kho mob. Qee leej ntseeg tias kev cuam tshuam tuaj yeem ua rau muaj kev phom sij ntau dua li qhov zoo. Yog tias koj xav sim kev cuam tshuam:
- Tham nrog tus kws tshaj lij txog kev quav yeeb quav tshuaj ua ntej.
- Xyuas kom cov phooj ywg thiab tsev neeg nyob hauv nkoj nrog lub tswv yim.
- Tos kom txog thaum tus neeg tsis nyob hauv kev cuam tshuam los cuam tshuam.
- Nyob twj ywm thiab tsis muaj kev txiav txim siab.
- Tsis txhob siv lo lus "quav tshuaj."
- Sau cov xwm txheej tshwj xeeb thiab piv txwv ntawm cov teeb meem tshwm sim los ntawm kev quav yeeb quav tshuaj.
- Siv "Kuv" ntau dua li "koj" cov lus ("Kuv txhawj xeeb rau koj txoj kev noj qab haus huv" ntau dua "Koj tab tom rhuav tshem koj lub neej").
- Npaj rau tus neeg thawb rov tawm tsam koj cov lus foob.
- Npaj txhij los qhia kev txhawb nqa, xws li chaw kho mob thiab kws pab tswv yim.
Txoj Kev 2 ntawm 3: Qiv Txhawb Thaum Lawv Rov Qab Los
Kauj Ruam 1. Tham nrog lawv txoj haujlwm kho mob lossis kws kho mob txog txoj hauv kev uas koj tuaj yeem pab tau
Ib tus neeg uas muaj kev quav yeeb quav tshuaj yuav xav tau koj kev pab thaum kho, tsis yog ua ntej nws. Nug lub chaw kho mob yog tias nws yuav pab tau koj mus ntsib tus neeg uas muaj kev quav tshuaj thaum kho, piv txwv. Lossis, nug lawv tus kws kho mob rau tswv yim txog yuav ua li cas koj thiaj tuaj yeem txhawb nqa tus neeg mus tom ntej (ua kom ntseeg tau tias lawv mus rau kev sib tham pab pawg kho mob, piv txwv li).
Nco ntsoov tias lub chaw kho mob lossis kws kho mob tsis tuaj yeem tso tawm cov ntaub ntawv hais txog koj tus hlub tshwj tsis yog lawv tau sau ntawv tso cai los ntawm tus neeg mob. Koj tuaj yeem nug cov lus nug xws li "koj puas txhawb kom tib neeg mus ntsib koj cov neeg mob?" lossis "koj qhia tsev neeg li cas los txhawb cov neeg uas muaj kev quav yeeb quav tshuaj?"
Kauj Ruam 2. Pab tawm tej yam me me thaum rov zoo
Tus neeg quav tshuaj lub hom phiaj tseem ceeb thaum rov zoo yuav yog ntawm lawv tus kheej. Ua kom ntseeg tau tias lawv lub neej niaj hnub ua haujlwm tau zoo raws li tau ua los ntawm kev saib xyuas tej yam xws li ua haujlwm, ua haujlwm muag khoom, tu menyuam yaus, thiab lwm yam.
Kauj Ruam 3. Nug lawv seb lawv xav li cas
Kev rov zoo tuaj yeem yog txoj hauv kev ntev, nyuaj nrog ntau yam teeb meem raws txoj kev. Nres nug tus neeg seb lawv xav li cas muab sijhawm rau lawv kom decompress, thiab qhia rau lawv paub tias koj yog ib tus neeg uas mob siab rau lawv thiab xav kom lawv ua tau zoo. Qhov taw tes me no tuaj yeem txhais ntau.
Kauj Ruam 4. Ua haujlwm dhau los
Kev rov zoo tsis tas txav mus rau hauv txoj kab ncaj. Yog tias tus neeg koj tab tom sim pab txhawm rau nce thiab poob rov qab rau tus cwj pwm qub (txaus siab lossis tsis), qhov no tsis txhais tau tias nws yog lub sijhawm los tso rau lawv. Txuas ntxiv txhawb lawv los ntawm kev tsom mus rau yav tom ntej thiab ua kev zoo siab rau lawv txoj kev ua tiav.
- Tham txog "thaum" lawv yuav rov kho, tsis yog "yog" lawv yuav.
- Piv txwv li: "Thaum koj rov qab los ua tiav koj txoj haujlwm kho mob, thaum kawg peb tuaj yeem taug txoj kev mus rau Yellowstone!"
Kauj Ruam 5. Saib xyuas koj tus kheej thaum rov zoo
Ua tus saib xyuas tuaj yeem ua rau lub siab thiab lub cev nqhis dej. Nco ntsoov tias koj tau so so txaus thiab xyaum saib xyuas tus kheej zoo. Yog tias koj pib tsis xis nyob, mus ntsib kws kho mob, kws sab laj, lossis tus kws qhia sab ntsuj plig kom koj tuaj yeem tau txais kev pab koj xav tau txhawm rau pab tus neeg ntawd.
Txoj Kev 3 ntawm 3: Tiv Thaiv Koj Tus Kheej Yog Lawv Tsis Nrhiav Kev Kho Mob
Kauj Ruam 1. Tsim kom muaj ciam teb nrog tus neeg
Ntau npaum li koj yuav nyiam tus neeg no, nco ntsoov tias nws tsis yog koj lub luag haujlwm los kho lawv. Koj tuaj yeem txhawb lawv kom tau txais kev kho mob, tab sis yog tias lawv tsis kam pab lawv tus kheej, tsis txhob ua lub nra rau lawv. Koj yuav tsum tso cai rau lawv ntsib qhov tshwm sim ntawm lawv cov kev ua. Tsim kom nrug deb ntawm koj yog tias tsim nyog.
- Yog tias tus neeg no yog tsev neeg lossis phooj ywg zoo, nco ntsoov tias koj yuav tsum cog lus rau lawv ntev yog tias koj xav pab lawv. Txiav txim ua ntej koj yog dab tsi thiab tsis kam ua rau lawv.
- Yog tias tus neeg no yog tus paub, ua haujlwm nrog, lossis phooj ywg nyob deb, koj yuav xav tsim kom muaj ciam teb muaj zog. Qhia lawv seb koj tau pom dab tsi txog lawv kev quav yeeb quav tshuaj thiab tus cwj pwm, tab sis tsis txhob cuam tshuam ntau dhau.
Kauj Ruam 2. Tsis txhob siv kev pheej hmoo ruam los "pab" lawv
Tsis txhob npog rau ib tus neeg uas muaj kev quav yeeb quav tshuaj, zais lossis muab tshuaj pov tseg, lossis zam txim rau lawv tus cwj pwm txaus ntshai. Koj tab tom txhawb lawv txoj kev quav yeeb quav tshuaj thiab cuam tshuam lawv txoj kev rov zoo los ntawm "pab" hauv cov xwm txheej zoo li no. Thiab, yog tias koj muaj teeb meem rau kev ua qee yam tsis raug cai (piv txwv li, khaws lawv cov tshuaj), koj yuav tsis tuaj yeem pab tus neeg ib yam.
Kauj Ruam 3. Zam txim rau tus kheej
Koj tsis yog "ua rau" ntawm lawv kev quav yeeb quav tshuaj, tsis hais lawv hais dab tsi lossis qee zaum koj xav li cas. Cia tus neeg uas muaj kev quav yeeb quav tshuaj ua lub luag haujlwm rau lawv cov teeb meem. Nov yog kauj ruam tseem ceeb hauv kev rov zoo.
Yog tias lawv liam koj ("Kuv pib haus cawv vim koj tsis quav ntsej kuv li cas!"), Muaj kev khuv leej tab sis ruaj khov: "Kuv thov txim uas kuv tsis tau nyob ntawd rau koj ib zaug, tab sis koj tau xaiv mus rau txoj kev no, thiab tam sim no Kuv xaiv los pab koj zoo tshaj plaws kuv muaj peev xwm ua tau."
Kauj Ruam 4. Txiav kev sib txuas yog tias qhov xwm txheej tsis zoo
Ib tus neeg nrog kev quav yeeb quav tshuaj yuav tsum thaum kawg lees paub lub luag haujlwm rau lawv tus kheej rov zoo. Yog tias koj sim thiab sim pab tib neeg nrog kev quav yeeb quav tshuaj tab sis lawv tsis kam kho, ua kom koj tus kheej muaj kev noj qab haus huv thiab nyab xeeb muaj kev tiv thaiv. Tej zaum koj yuav tsum cais koj tus kheej los ntawm lawv yog tias lawv ua phem lossis txaus ntshai, lossis ua rau koj muaj xwm txheej txaus ntshai.
- Yog tias, piv txwv li, lawv ua phem rau koj lub cev lossis koj xav tias yuav muaj kev phom sij rau lub cev, hu rau tub ceev xwm.
- Lossis, yog tias lawv tsis kam nrhiav kev pab txawm tias koj tau siv zog ntau dua, koj yuav tsum hais tias "Kuv thov txim, tab sis kuv tsuas yog tsis tuaj yeem saib xyuas koj ua rau koj tus kheej puas tsuaj ntxiv lawm, yog li peb yuav tau mus ntawm peb cais txoj kev."
