Nws yuav zoo li yog koj lossis ib tus neeg uas koj paub tau ntsib kev ntxhov siab. Kev ntxhov siab yog teeb meem kev mob hlwb feem ntau nyob hauv ntiaj teb, thiab cov kws tshawb fawb kwv yees tias nws cuam tshuam ntau dua li xya feem pua ntawm cov neeg hauv ntiaj teb nyob rau txhua lub sijhawm. Txawm hais tias nws muaj ntau npaum li cas, kev ntxhov siab tuaj yeem nyuaj rau pom vim nws feem ntau zoo li txawv ntawm ib tus neeg mus rau lwm tus. Muaj ntau hom kev ntxhov siab vim, thiab ib tus neeg cov tsos mob yuav tsis zoo ib yam li lwm tus. Yog tias koj xav tias ib tus neeg uas koj paub yuav raug kev txom nyem los ntawm kev ntxhov siab, koj tuaj yeem txhim kho koj lub peev xwm los pom qhov xwm txheej. Kawm paub yuav ua li cas los ntawm kev sib txawv ntawm ntau hom kev ntxhov siab vim, qhia koj tus kheej txog qhov kev pheej hmoo rau kev ntxhov siab, thiab nrhiav cov tsos mob tshwj xeeb.
Cov kauj ruam
Ntu 1 ntawm 3: Paub Hom Kev Ntxhov Siab Tsis Zoo
Kauj Ruam 1. Kawm paub txog kev ntxhov siab ntxhov plawv
Kev txhawj xeeb txog kev ntxhov siab, lossis GAD, cuam tshuam nrog kev ntxhov siab lossis nruj txhua lub sijhawm, txawm tias tsis muaj kev nyuaj siab tshwm sim. Cov neeg nrog GAD yuav hnov zoo li qee yam tsis zoo yuav tshwm sim, lossis lawv yuav xav txog txhua txoj hauv kev uas qee yam tuaj yeem ua tsis raug.
- Cov neeg uas muaj GAD feem ntau muaj teeb meem nyuaj rau kev hloov pauv. Tej zaum lawv yuav ntxhov siab lossis chim siab thaum cov phiaj xwm hloov lossis qee yam tsis tau xav txog yuav tshwm sim.
- GAD tuaj yeem tsim cov tsos mob ntawm lub cev zoo li mob taub hau, mob plab, thiab cov leeg nruj.
Kauj Ruam 2. Paub koj tus kheej nrog kev ntxhov siab hauv zej zog
Kev ntxhov siab hauv zej zog yog kev ntxhov siab ntxhov plawv uas cuam tshuam nrog kev ntshai lossis kev nco tus kheej hauv cov xwm txheej hauv zej zog. Cov tib neeg nrog kev ntxhov siab hauv zej zog ntshai ntshai txaj muag rau lawv tus kheej lossis raug luag lwm tus thuam, thiab qee tus ntawm lawv sim zam qhov xwm txheej hauv zej zog tag nrho.
- Cov tsos mob tshwm sim ntawm lub cev ntawm kev ntxhov siab hauv zej zog suav nrog tshee, tshee, tawm hws, thiab lub plawv dhia nrawm.
- Ib tus neeg uas zam kev koom nrog hauv kev sib tham lossis ua haujlwm ib leeg, tsis kam mus rau qhov chaw tsis paub nyob ib leeg, lossis leej twg siv cawv lossis tshuaj los so ua ntej xwm txheej hauv zej zog tuaj yeem raug kev ntxhov siab hauv zej zog.
- Cov tib neeg nrog kev ntxhov siab hauv zej zog tuaj yeem raug kev ntsiag to los ntawm teeb meem tus kheej lossis teeb meem kev noj qab haus huv kom lawv tsis tas yuav cuam tshuam nrog lwm tus neeg. Lawv kuj tseem tuaj yeem tawm tsam los daws teeb meem nyuaj ntawm lawv tus kheej ntau dua li thov kev pab.
Kauj Ruam 3. Nyeem txog obsessive-compulsive disorder (OCD)
OCD yog teeb meem kev ntxhov siab uas cuam tshuam nrog kev xav nkag siab hu ua obsessions thiab rov ua cov haujlwm uas hu ua kev yuam. Ib tus neeg uas muaj OCD sim tshem ntawm lawv cov kev xav obsessive nrog tus cwj pwm yuam.
- Piv txwv li, ib tus neeg uas muaj OCD yuav txhawj xeeb txog kab mob thiab av. Vim li ntawd, lawv yuav yuam kev ntxuav tes los yog ntxuav lawv chav ua noj.
- Cov neeg uas muaj OCD tuaj yeem sim tswj hwm lawv kev ntxhov siab los ntawm kev tswj hwm lawv ib puag ncig.
- Lawv kuj tseem tuaj yeem nyob lossis tsis quav ntsej txog qhov xwm txheej tsis txaus ntseeg lossis txhawj xeeb rau lub sijhawm tsis txawv txav.
Kauj Ruam 4. Kawm paub txog phobias
Phobias yog mob hnyav, tsis ntshai qhov xwm txheej tshwj xeeb, khoom, lossis tsiaj. Cov neeg uas raug kev txom nyem los ntawm phobias feem ntau paub tias lawv ntshai yog qhov tsis tsim nyog, tab sis yuav tsis tuaj yeem kov yeej lawv txoj kev ntxhov siab yam tsis muaj kev kho mob. Ib tus neeg uas muaj phobia tuaj yeem zam qhov xwm txheej zoo ib yam li tsav tsheb lossis nqa lub elevator.
Cov phobias uas ib txwm muaj suav nrog kev ntshai ya, ntshai qhov chaw qhib lossis qhib qhov dav, ntshai qhov siab, thiab ntshai tsiaj tshwj xeeb xws li nab
Kauj Ruam 5. Tshawb nrhiav cov tsos mob ntawm kev tsis meej pem
Cov neeg uas muaj teeb meem tsis txaus ntseeg tshwm sim rov muaj kev ceeb ntshai, feem ntau tsis muaj qhov ua rau pom tseeb. Kev tawm tsam Panic tuaj yeem ua rau txaus ntshai thiab tsis meej pem rau ob tus neeg uas tau ntsib kev tawm tsam thiab txhua tus neeg saib. Lawv tuaj yeem ua rau tsis txaus ntseeg, thiab tuaj yeem ua raws cov tsos mob ntawm teeb meem kev noj qab haus huv loj dua, xws li mob plawv. Cov tsos mob tshwm sim ntawm kev ceeb ntshai muaj xws li:
- Kev ntshai hnyav ntawm kev tuag, lossis kev nkag siab txog kev puas tsuaj uas yuav los tom ntej
- Tsaug
- Kiv taub hau los yog lightheadedness
- Ua npaws lossis ua pob rau ntawm lub ntsej muag thiab qhov kawg
- Mob hauv siab lossis nruj
- Xeev siab lossis mob plab
- Ua tsis taus pa
- Lub plawv dhia ceev
- Kev xav ntawm kev tsis ncaj ncees
Kauj Ruam 6. Kawm paub txog kev ntxhov siab tom qab raug mob (PTSD)
PTSD yog teeb meem kev ntxhov siab uas tshwm sim hauv qee tus neeg uas pom cov xwm txheej txaus ntshai lossis ua rau muaj kev phom sij rau lub neej. Kev raug mob hnyav, ua phem rau neeg ua phem, thiab kev ua tub rog yog ob peb yam uas tuaj yeem ua rau PTSD. Cov neeg uas muaj teeb meem no ntsib teeb meem rov qab, pw tsis tsaug zog hnyav, npau suav phem, lossis cuam tshuam txog kev nco. Lawv feem ntau ntshai yooj yim lossis poob siab (hypervigilant). Lawv yuav zam qhov xwm txheej uas ua rau lawv nco txog qhov xwm txheej raug mob lossis muaj kev ceeb ntshai cuam tshuam nrog lawv qhov rov qab los.
- Cov neeg uas muaj PTSD feem ntau txhim kho kev ntshai ntawm ntau yam xwm txheej thiab kev txhawb siab, txawm tias lawv tsis muaj dab tsi los ua rau qhov xwm txheej tseem ceeb.
- Tus neeg txom nyem PTSD tuaj yeem zam kev tawm sab nraum lub tsev txhawm rau txo lawv txoj kev pheej hmoo ntawm kev tshwm sim tshwm sim.
Ntu 2 ntawm 3: Nkag Siab Qhov Risk Factors
Kauj Ruam 1. Xav seb puas muaj kev ntxhov siab nyob hauv tus neeg hauv tsev neeg
Nrog rau ib puag ncig thiab kev sib raug zoo, noob caj noob ces ua lub luag haujlwm txiav txim siab seb ib tus neeg yuav txhim kho kev ntxhov siab. Cov neeg uas niam txiv lossis tus nus muag muaj kev ntxhov siab ntau dua yuav muaj teeb meem nrog kev ntxhov siab rau lawv tus kheej.
Txawm hais tias ib tus neeg hauv tsev neeg muaj teeb meem kev ntxhov siab tshwj xeeb, qhov no tsis tas txhais tau tias tus neeg nug yuav muaj teeb meem tib yam. Nws yooj yim txhais tau tias lawv muaj kev pheej hmoo siab dua rau kev tsim txhua yam kev ntxhov siab
Kauj Ruam 2. Paub tias poj niam muaj teeb meem ntxhov siab ntau dua li txiv neej
Cov kev tshawb fawb tau pom tias cov poj niam muaj kev pheej hmoo ntau dua li txiv neej rau kev txhim kho txhua yam kev ntxhov siab vim tsis yog OCD. Txawm li cas los xij, poj niam txiv neej tsis yog txhua yam - nco ntsoov tias ntau tus txiv neej txhim kho kev ntxhov siab, ib yam.
Kauj Ruam 3. Coj tus neeg lub neej kev paub dhau los
Cov neeg uas tau mob hnyav lossis tau ntsib cov xwm txheej raug mob yog qhov pheej hmoo nce ntxiv los tsim kev ntxhov siab. Kev tsim txom lub cev lossis lub siab, teeb meem kev nyuaj siab, thiab siv yeeb tshuaj lossis dej cawv txhua tus ua rau tib neeg pheej hmoo muaj teeb meem nrog kev ntxhov siab. Kev paub dhau los nrog kev thab plaub thaum menyuam yaus lossis niam txiv muaj kev nyuaj siab kuj tseem tuaj yeem pab txhim kho kev ntxhov siab.
Kauj Ruam 4. Xav txog tus neeg lub siab zoo
Cov neeg uas muaj kev xav tsis zoo feem ntau yuav tsim kev ntxhov siab. Cov menyuam yaus txaj muag kuj tseem muaj kev pheej hmoo siab rau kev txhim kho kev ntxhov siab tom qab hauv lub neej.
Kev txaj muag thiab kev txhawj xeeb hauv zej zog tsis zoo ib yam. Txawm li cas los xij, muaj kev sib txheeb ntawm ob
Kauj Ruam 5. Xav txog seb tus neeg ntawd puas yog neeg zoo tag nrho
Perfectionism yog qhov ua piv txwv loj ntawm kev ntxhov siab. Cov neeg uas muaj kev xav zoo tag nrho feem ntau xav hauv cov lus dub thiab dawb. Yog tias lawv tsis ua qee yam zoo, lawv xav tias nws ua tsis tiav. Qhov no tuaj yeem ua rau muaj kev ntxhov siab, xav txog tus kheej.
Kauj Ruam 6. Xav seb tus neeg ntawd puas muaj lwm yam teeb meem kev puas siab puas ntsws
Kev ntxhov siab feem ntau mus nrog lwm yam kev puas hlwb kev noj qab haus huv. Tshwj xeeb, cov tib neeg uas txhawj xeeb kuj tseem muaj kev nyuaj siab. Hauv cov xwm txheej uas kev ntxhov siab nyob ua ke nrog lwm qhov teeb meem, txhua qhov xwm txheej yuav ua rau lwm tus tsis zoo.
- Piv txwv li, ib tus neeg uas muaj kev ntxhov siab thiab kev nyuaj siab yuav xav tias txhawj xeeb txog lawv qhov kev xav qis thiab tsis muaj peev xwm tawm hauv tsev. Qhov kev ntxhov siab no yuav ua rau lawv tuag tes tuag taw ntxiv, tsim lub voj voog phem.
- Kev tsim txom cov tshuaj feem ntau tshwm sim ua ke nrog kev ntxhov siab. Qee tus neeg ua phem siv tshuaj hauv kev sim kho tus kheej lawv cov tsos mob ntxhov siab.
Ntu 3 ntawm 3: Pom Cov Cim
Kauj Ruam 1. Nug koj tus kheej seb tus neeg zoo li txhawj xeeb heev
Kev txhawj xeeb ntau dhau yog qhov qhia loj tshaj ntawm kev ntxhov siab. Yog tias ib tus neeg zoo li txhawj xeeb tas li lossis nyob ze ntawm yam uas yuav tsis thab lwm tus neeg, lawv yuav muaj qhov xwm txheej zoo li kev ntxhov siab tsis tu ncua.
Piv txwv li, yog tias koj tus phooj ywg txhawj xeeb txog kev kawm tsis tiav hauv ib lub lis piam thiab ntshai nws tus miv muaj mob qog noj ntshav tom ntej, tsis muaj qhov qhia tau tias ib yam ntawm no puas muaj tseeb, nws yuav muaj kev ntxhov siab ntau yam
Kauj Ruam 2. Nrhiav cov cim ntawm kev nco tus kheej
Ib tus neeg uas muaj kev ntxhov siab hauv zej zog tuaj yeem tshwm ntsej muag txaj muag thiab thim rov qab, lossis lawv yuav muaj kev ntshai thaum lawv cuam tshuam nrog lwm tus. Lawv kuj tseem yuav muaj lub siab xav sib piv lawv tus kheej rau lwm tus. Daim ntawv ceeb toom seb tus neeg nyob ntawm cov pab pawg, tawm ntawm cov xwm txheej hauv zej zog thaum ntxov, lossis nyob ze ib tus phooj ywg kom zam kev sib raug zoo ib leeg.
Kauj Ruam 3. Txiav txim siab seb tus neeg ntawd zoo li npau taws lossis nyob tsis tswm
Cov neeg ntxhov siab feem ntau hnov zoo li lawv raug mob nruj thiab tsis tuaj yeem so. Qhov no tuaj yeem ua rau snapping ntawm lwm tus lossis ua rau tsis muaj siab ntev. Cov cwj pwm no tuaj yeem cuam tshuam tsis zoo rau tus neeg kev sib raug zoo nrog tsev neeg, phooj ywg, lossis cov neeg ua haujlwm.
Piv txwv li, yog tias koj niam zoo li tsis txaus siab nrog koj rau cov ntsiab lus me me xws li txoj kev koj ua noj lossis npaj koj chav, xav txog seb kev ntxhov siab tuaj yeem yog qhov ua rau nws ua rau khaus
Kauj Ruam 4. Saib tus neeg lub neej kev coj noj coj ua
Cov neeg txhawj xeeb feem ntau zam kev tawm mus tshwj tsis yog lawv yuav tsum tau, uas tuaj yeem ua rau lawv cais kev sib raug zoo. Puas yog tus neeg tawm mus pom phooj ywg, koom nrog yam koj nyiam, lossis ua haujlwm pub dawb? Yog tias ib tus neeg tsis tawm hauv tsev tsuas yog ua tiav cov haujlwm tsim nyog xws li mus ua haujlwm thiab yuav khoom noj, lawv yuav ntsib teeb meem ntxhov siab.
Kauj Ruam 5. Ceev faj txog cov tsos mob ntawm lub cev
Kev ntxhov siab feem ntau tsim cov cim lub cev uas koj tuaj yeem khaws tau yog tias koj mob siab rau. Yog tias ib tus neeg blushes yooj yim, tshee hnyo, lossis yws yws txog mob taub hau, mob plab, mob leeg, lossis tsis tsaug zog, lawv yuav raug kev ntxhov siab.
Kev ntxhov siab kuj tseem tuaj yeem cuam tshuam rau tus neeg lub siab thiab/lossis qhov hnyav. Tsis qab los noj mov, noj ntau dhau, thiab hloov hnyav hnyav tuaj yeem yog txhua yam ua rau muaj kev ntxhov siab
Kauj Ruam 6. Saib rau cov teeb meem nrog kev nco thiab mloog zoo
Cov tib neeg uas muaj kev ntxhov siab tuaj yeem nyuaj rau tsom mus rau, nqus cov ntaub ntawv, lossis nco qab yam. Vim li ntawd, lawv yuav muaj teeb meem ua tiav cov haujlwm nyuaj lossis tswj kev qhia ntawm kev xav.
Kauj Ruam 7. Tham nrog tus neeg
Qee zaum kev ntxhov siab tsis tsim cov cim qhia sab nraud hlo li. Ib tus neeg tuaj yeem ntxhov siab, txawm tias cov neeg uas zoo li kho tau zoo thiab xis nyob hauv kev sib raug zoo. Yog tias koj txhawj xeeb tias ib tus neeg koj paub yuav tawm tsam kev ntxhov siab, txoj hauv kev zoo tshaj kom paub tseeb yog tham nrog lawv.
Qhib kev sib tham los ntawm kev hais ib yam dab tsi zoo li, "Kuv tau pom koj zoo li me ntsis ntawm ntug tsis ntev los no. Puas yog txhua yam zoo? " Tsis txhob ua rau lawv xav tias tus kheej paub. Lawv yuav zaum txaus siab tias koj mob siab txog lawv txhawm rau txheeb xyuas nrog lawv
TSWV YIM TSHUAJ
liana georgoulis, psyd
licensed psychologist dr. liana georgoulis is a licensed clinical psychologist with over 10 years of experience, and is now the clinical director at coast psychological services in los angeles, california. she received her doctor of psychology from pepperdine university in 2009. her practice provides cognitive behavioral therapy and other evidence-based therapies for adolescents, adults, and couples.
liana georgoulis, psyd
licensed psychologist
acknowledge, but don't encourage the anxiety
when you're talking to someone with anxiety, try to summarize and acknowledge their emotions, without encouraging their fears. for instance, you might say, 'it sounds like you're really worried about losing your job. i can see how that would bother you, but it doesn't sound like that's likely to happen. is there anything i can do to help you think through this?'
