Cov sijhawm yog qhov nyuaj rau cov neeg feem coob. Lawv tuaj yeem cuam tshuam nrog ntshav, mob plab, qaug zog, thiab hloov pauv lub siab, ntawm lwm yam. Lawv tuaj yeem nyuaj tshwj xeeb rau tus txiv neej trans. Tej zaum nws yuav tu siab thiab nyuaj siab thaum nyob rau nws lub sijhawm. Raws li tus phooj ywg zoo, tus neeg hauv tsev neeg, lossis tus koom nrog, koj tuaj yeem muab kev nplij siab ntxiv thiab txhawb nqa thaum nws tsis zoo.
Cov kauj ruam
Ntu 1 ntawm 3: Muab Kev Txhawb Siab
Kauj Ruam 1. Muab sijhawm rau nws tham txog qhov nws xav li cas
Tej zaum nws yuav zoo li tsis txaus ntseeg, vim nws xav tias yog txiv neej tab sis yuav tsum dhau lub hlis ib hlis uas suav tias yog "poj niam". Qhov no tuaj yeem ua rau raug mob thiab chim siab kom dhau mus. Cia nws tshem nws lub hauv siab; koj tsis tas yuav hais dab tsi yog tias koj tsis paub yuav hais dab tsi, qee zaum tsuas yog qiv nws lub xub pwg los quaj rau tuaj yeem txaus. TSWV YIM TSHUAJ
Lauren Urban, LCSW
Licensed Psychotherapist Lauren Urban is a licensed psychotherapist in Brooklyn, New York, with over 13 years of therapy experience working with children, families, couples, and individuals. She received her Masters in Social Work from Hunter College in 2006, and specializes in working with the LGBTQIA community and with clients in recovery or considering recovery for drug and alcohol use.
Lauren Urban, LCSW Muaj Ntawv Tso Cai Kho Mob Hlwb
Peb Cov Kws Tshaj Lij Pom Zoo:
Raws li tus khub, hlub ib tus lossis koom nrog ntawm ib tus neeg uas tab tom hloov pauv, nws tuaj yeem nyuaj rau paub yuav ua li cas thiaj li yuav muaj kev txhawb nqa zoo, tshwj xeeb tshaj yog tias tus neeg ntsib teeb meem ntawm kev coj khaub ncaws, txawm hais tias ua neej nyob lawv txiv neej yog poj niam txiv neej. Nws yog ib qho tseem ceeb kom nco ntsoov tias tam sim no nrog lawv thiab tso cai rau lawv tham txog lawv cov kev xav yam tsis tau koj sim ua"
Kauj Ruam 2. Muab nws puag
Kev puag yuav ua rau nws hnub; txhua tus neeg xav kom muaj kev hlub thiab txhawb nqa thaum lawv chim siab lossis nyuaj siab.
Kauj Ruam 3. Qhia nws tias nws txoj kev xav siv tau
Nws yuav hnov zoo li nws tau ua rau muaj kev kub ntxhov, lossis nws yuav tsum tsis txhob xav li no. Qhia nws tias koj nkag siab tias nws nyuaj, thiab nws muaj txhua txoj cai xav tias nws zoo li cas.
Koj tsis tas yuav xav paub qhov tseeb qhov yog los hais. Nyob twj ywm thiab mloog, thiab muab kev nplij siab (zoo li muab caj npab puag ncig nws lossis tso tes rau ntawm nws xub pwg) tuaj yeem txhais tau ntau yam
Kauj Ruam 4. Muab koj tus kheej tso rau hauv nws nkawm khau (yog tias koj tsis tau nyob hauv nws nkawm khau
). Yog tias koj yog tub, koj yuav xav li cas thaum lub sijhawm? Yog tias koj yog ntxhais, koj yuav xav li cas yog tias koj pib tsim cov plaub hau ntsej muag zoo li tus txiv leej tub? Nws zoo ib yam; paub koj tus poj niam txiv neej, tab sis yuav tsum ua nrog tus yam ntxwv ntawm tus poj niam txiv neej rov qab.
Kauj Ruam 5. Ua kom lub cev ntaj ntsug zoo dua txiv neej
Nws yuav zoo li ua dag, tab sis nws tuaj yeem pab nws zoo siab thiab lees paub tias yog txiv leej tub. Nws kuj tseem tuaj yeem pab nws daws teeb meem me ntsis. Nov yog qee cov tswv yim koj tuaj yeem hais rau nws:
- Kab lus "txiv neej" hauv lo lus " txiv neejstruation. "Yog tias nws hais txog kev nyiam huv ntawm poj niam, tshem tawm lo lus poj niam.
- Kom lwm tus neeg ua kev yuav khoom, yog hais tias poj niam ntim khoom cuam tshuam nws. Txoj kev no, lub thawv tuaj yeem kho rau nws, lossis cov khoom siv tuaj yeem muab tso rau hauv lub thawv nruab nrab ntawm poj niam txiv neej, ua ntej nws yuav tsum pom nws.
- Kos cov duab ntawm cov txiv neej ntawm lub thawv khoom siv tu cev.
- Xa mus rau nws lub sijhawm nrog txiv neej lub sijhawm, xws li "Shark week" lossis " Txiv neejkev ruam."
- Siv lus tsis yog poj niam txiv neej hais txog kev coj khaub ncaws (piv txwv li "kev coj khaub ncaws niaj hnub" tsis txhob siv "poj niam tu cev").
- Nco ntsoov nws tias lub sijhawm nyuaj, thiab nws yog tus txiv neej tawv rau kev hla nws.
- Menstruation muaj lo lus "txiv neej".
Kauj Ruam 6. Sim sib qhia cov dab neeg zoo txog cov neeg hloov chaw (tshwj xeeb yog cov txiv neej trans) nrog nws
Qhov no tuaj yeem pab nws tsis nyob ib leeg, thiab nco ntsoov tias muaj ntau tus neeg zoo li nws hauv ntiaj teb.
- Sim kawm txog cov neeg trans nyob rau lwm qhov hauv ntiaj teb no ua ke.
- Saib seb puas muaj kev tshaj xov xwm hais txog txiv neej trans nyob ntawm lawv lub sijhawm. Qhov no tuaj yeem pab ua kom lub sijhawm zoo, thiab tuaj yeem ua pov thawj tias nws tsis yog tib leeg dhau los ntawm qhov no. Tej zaum kuj yuav muaj cov lus qhia yooj yim suav nrog.
- Tumblr muaj ib daim ntawv mob siab rau cov txiv neej uas coj khaub ncaws.
Kauj Ruam 7. Pab nws nkag mus rau hauv zej zog trans
Tham nrog lwm tus neeg trans, tshwj xeeb yog cov txiv neej trans, tuaj yeem pab tau ntau.
Ntu 2 ntawm 3: Muab Kev Nyuaj Siab Zoo
Kauj Ruam 1. Txhawb kom nws hnav kom xis nyob
Nws yuav tsum tsis txhob hnav dab tsi nruj me ntsis, tshwj xeeb tshaj yog nyob ib ncig ntawm lub cev/lub duav. Sweatpants yuav yog qhov kev xaiv zoo.
Yog tias nws hais txog tshem nws phau ntawv tuav, maj mam txhawb kom nws ua li ntawd. Cov hlua khi nruj heev thiab txwv, thiab tshem nws tawm yuav pab ua rau nws lub cev xis nyob. Hmoov tsis zoo, nws yuav xav paub ntxiv txog nws tus kheej nrog nws phau ntawv tuav tseg. Qhia nws tias koj xav tias nws zoo nkauj nrog lossis tsis muaj nws, thiab koj txhawb nws kom tshem nws thaum twg nws xav tau
Kauj Ruam 2. Ua rau nws cov zaub mov yooj yim
Nrog rau kev nyuaj siab ntxiv ntawm dysphoria, nws yuav nkees dhau lossis chim siab los ua zaub mov rau nws tus kheej. Muab nws cov zaub mov uas nws nyiam tshaj, yog ua tau. Sim muab nws qee yam suab thaj, tso endorphins.
Cov dej qab zib sov, xws li qhob noom xim kasfes kub, kas fes, lossis tshuaj yej, tuaj yeem pab daws qhov mob plab
Kauj Ruam 3. Ua kom nws haus dej ntau
Nyob ntawm koj lub sijhawm txhais tau tias koj poob dej ntau dua li ib txwm. Txhawb kom nws nyob twj ywm hauv dej!
Kauj Ruam 4. Ua kom nws sov thiab xis nyob
Tshav kub tuaj yeem pab daws qhov cramps, thiab ua kom xis nyob yog qhov zoo rau txhua tus neeg hla qhov ntxhib.
Muab lub ncoo cua sov yog tias nws yuav pab nws mob plab. Yog tias nws xav tau, xyuas kom nws tau txais daim pam thiab haus dej sov
Kauj Ruam 5. Kom nws luag ntxhi
Ua rau nws lub siab xav thaum nws poob qis. Ua phooj ywg zoo! Koj tuaj yeem txhawb nws los ntawm kev tham nrog nws, lossis ua qee yam so kom txaus, zoo li saib yeeb yaj kiab lom zem.
- Qhia tso dag tso luag. Lawv tuaj yeem ua qhov tsis txaus ntseeg tiag tiag yog tias koj tsis paub ib qho twg zoo; qee zaum qhov kev tso dag tsis zoo yog qhov zoo tshaj plaws los luag.
- Qhia cov dab neeg lom zem. Sim qee yam xws li "Nco ntsoov lub sijhawm uas kuv nchuav kuv cov kas fes thoob kuv lub ris thiab nws zoo li kuv peed?"
Ntu 3 ntawm 3: Tuav Nws Txoj Kev Noj Qab Nyob Zoo
Kauj Ruam 1. Qhia cov tub ntxhais hluas trans li cas kom tswj hwm lawv lub sijhawm kom raug
Nws yog qhov tseem ceeb rau nws kom tau txais qhov tseeb ntawm kev saib xyuas nws tus kheej, los ntawm kev muab cov ntaub qhwv pov tseg kom tsis txhob muaj Toxic Shock Syndrome. Txij li feem ntau ntawm cov peev txheej hais txog kev tuav lub cev ntas yog sau rau cov ntxhais xwb, koj yuav tsum tau ua qee qhov kev tshawb fawb, lossis tshawb fawb nws tus kheej thiab tom qab ntawd piav qhia rau nws.
Scarleteen muaj phau ntawv qhia poj niam txiv neej nruab nrab rau kev coj khaub ncaws, uas tsis xav tias poj niam txiv neej nyiam nyeem ntawv
Kauj Ruam 2. Saib cov khoom lag luam uas txo qis nws qhov dysphoria
Piv txwv li, Thinx muaj lub npe ntawm lub sijhawm ris tsho hauv qab tshwj xeeb rau cov txiv neej trans. Qee tus neeg nyiam khob coj khaub ncaws.
Kauj Ruam 3. Sim txhawb kom nws noj zaub mov uas tawm tsam PMS
Yog tias nws cov tshuaj hormones tsis txaus, nws yuav zoo siab tshwj xeeb. Qee yam zaub mov tuaj yeem pab kho qhov tsis sib xws me ntsis. Cov nplooj ntsuab sib ntaus ntau yam tsos mob PMS. Lwm cov zaub mov tsom cov tsos mob tshwj xeeb, xws li…
-
Cramps:
Chamomile tshuaj yej, txiv tsawb, avocado
-
Npau suav:
Txiv tsawb, avocado, taum, salmon
-
Mood:
Paj kws, salmon
-
Qaug zog:
Tsaus chocolate
-
Kev ntshaw:
Txhua yam uas muaj calcium
Kauj Ruam 4. Kom nws ncab thiab tawm dag zog, yog tias nws muaj peev xwm
Kev txav mus los thiab ncab tuaj yeem pab txo nws qhov mob plab, vim nws so cov leeg uas cog lus hauv nws lub plab.
Kev tuav, tuav, thiab ua rau cov nqaij ntshiv hauv nws lub cev tuaj yeem pab txo qis
Kauj Ruam 5. Coj nws mus rau tus kws tshaj lij kho mob hlwb, yog xav tau
Dysphoria tuaj yeem tsoo, thiab kev coj khaub ncaws tuaj yeem ua rau nws hnyav dua.
Cov neeg hloov pauv neeg muaj kev pheej hmoo siab ntawm kev nyuaj siab thiab tua tus kheej, tshwj xeeb tshaj yog cov uas tsis tau txais kev txhawb nqa los ntawm lawv tsev neeg/phooj ywg. Yog tias koj tab tom pom cov cim ceeb toom, tiv toj rau Trevor Project lossis Trans Lifeline rau kev txhawb nqa kev hloov pauv poj niam txiv neej
Kauj Ruam 6. Pab tus txiv neej hloov pauv kom tau txais kev tiv thaiv kev xeeb tub
Yog tias yog vim li cas nws thiaj li tsis tuaj yeem tawm tau yam muaj kev nyab xeeb, nws tuaj yeem pib noj tshuaj tiv thaiv hnub yug txhua hnub. Cov no yuav nres nws lub sijhawm. Feem ntau nws yuav siv ob peb lub hlis rau nws lub cev los kho cov tshuaj hormones.
- Yog tias nws xav tau yaum nws niam nws txiv, sim hais rau lawv tias nws zoo li cas nyob rau nws lub sijhawm, thiab txhawb nws kom lawv pom nws tsis zoo siab rau nws lub sijhawm. Qhov no yuav ua rau lawv txaus siab tso cai rau nws tswj kev yug menyuam kom nres lossis tsawg kawg tswj hwm nws.
- Thaum tham nrog tus kws kho mob, tsom mus rau qhov kev coj khaub ncaws ua rau nws puas tsuaj, tshwj xeeb yog tom haujlwm lossis tom tsev kawm ntawv. (Nws puas nco hnub? Nws puas mob? Puas yog nws raug kev hloov pauv hnyav?) Qhov no hais txog vim li cas nws thiaj tseem ceeb rau nws kom tau txais kev pab.
- Qee tus kws kho mob xav kom ib tus neeg tswj kev yug menyuam 3 tawm ntawm 4 lub lis piam, los saib seb qhov ntawd puas yuav kho tau. Yog tias qhov no tsuas yog koj qhov kev xaiv, ua nws. Nws yuav ua rau nws lub sijhawm luv. Ob peb lub hlis thaum nws lub cev tau hloov pauv, rov qab los tham txog txhua yam teeb meem. Piv txwv li, qee tus neeg tau xeev siab heev thaum pib ntawm lub lim tiam thaum lawv tso tseg cov tshuaj hormones, thiab yog li yuav tsum tau noj cov tshuaj no tas li.
- Tus kws kho mob tuaj ntsib yuav nyuaj siab heev rau nws. Nws yuav ntshai tus kws kho mob hais tias tsis yog, thiab nws yuav tsim nyog ua phem rau nws rau nws tus kheej kev nyab xeeb. Nws zoo tshaj yog tias ib tus neeg tuaj nrog pab. Tom qab ntawd, nws tuaj yeem pab nws so los ntawm kev siv sijhawm nrog tus neeg hlub thiab ua qee yam kev thaj yeeb, zoo li saib yeeb yaj kiab.
Kauj Ruam 7. Pab nws kom tau daim ntawv xaj tshuaj testosterone
Testosterone yuav nres nws lub sijhawm (txawm hais tias tsis tam sim ntawd). Nws tseem yuav pab nws hloov pauv, thiab tuaj yeem pab nws zoo siab dua thiab txaus siab hauv nws lub cev.
Hauv Asmeskas, Kev Npaj Ua Niam Txiv yuav sau cov tshuaj hormones rau cov neeg hloov pauv, txawm tias cov uas tsis muaj peev txheej los ntsuas kev puas siab puas ntsws
Lub tswv yim
- Nco ntsoov tias koj yuav nyob ntawd rau nws. Nws yuav pab kom muaj ib tus neeg mus.
- Sim thiab ua kom nws zoo. Thaum kawg ntawm hnub ntawd, yog tias txhua yam mus tau zoo, nws yuav muaj peev xwm hloov kho tshuaj hormone hloov pauv yav tom ntej thiab nws lub sijhawm yuav nres. Nco nws txog kev cia siab rau yav tom ntej!
- Ceev faj tias nws yuav snappy, chim siab, lossis pib quaj. Tsis txhob ceeb lossis npau taws, tab sis tsuas yog ua pa tob tob thiab muab kev txhawb nqa rau koj. Nws mus dhau lub lim tiam nyuaj.
- Qhia tias nws siv chav dej rau pej xeem thaum noj su. Yuav muaj neeg tsawg dua, thiab lawv feem ntau yuav tsis khoom nyob rau hauv lub hustle thiab bustle.
- Qee tus txiv neej daws los ntawm kev tso dag. Yog tias nws ua, koj tuaj yeem luag nrog nws thiab luag yog tias koj xav tias nws lom zem.
Lus ceeb toom
- Tsis txhob siv cov lus tsis raug! Qhov no yuav ua rau dysphoria zuj zus.
- Tsis txhob qhia nws "nws tuaj yeem ua phem dua" lossis "hla nws". Qhov no tsis raug, thiab feem ntau yuav ua rau nws xav ntau, ntau zuj zus. Nws kuj txhais tau tias nws tsis zoo li yuav tham nrog koj txog nws cov teeb meem yav tom ntej, vim nws yuav tsis ntseeg koj coj nws mus tiag.
- Tsis txhob hais qhov tseeb tias nws nyob ntawm nws lub sijhawm, vim qhov no yuav ua rau nws mloog nws ntau dua. Txhawb nqa nws qhov me me qhov ua tau. Koj tuaj yeem tau txais nws cov dej qab zib sov sov thiab pam vov yam tsis tau hais txog nws lub sijhawm.
