Kev ntshai dej yog ib qho ntawm phobias uas ib txwm nyob ib puag ncig. Sim ua kom kov yeej nws yuav zoo li qhov kev txaus ntshai, tab sis nrog lub sijhawm thiab lub hom phiaj, koj tuaj yeem qhia koj tus kheej kom yooj yim dua hauv dej ntawm txhua qhov tob. Suav koj qhov kev ntshai nrog kev npaj hlwb, ua tib zoo ua haujlwm, thiab/lossis kev pab tshaj lij uas yuav maj mam ua rau koj mus txog qhov kawg.
Cov kauj ruam
Ntu 1 ntawm 4: Npaj Koj Tus Kheej Lub Siab
Kauj Ruam 1. Paub txog koj qhov kev ntshai
Coob leej neeg nrog phobia no raug mob ntxiv los ntawm kev txaj muag lossis txaj muag txog nws. Lawv yuav mus rau qhov ntev kom tsis txhob ntsib lawv qhov kev ntshai. Txawm li cas los xij, lees txais koj qhov kev phobia yog thawj kauj ruam ntawm kev hais txog nws.
Kauj Ruam 2. Muab koj qhov kev ntshai los xav
Kev ntshai dej tob yog ib yam uas cuam tshuam rau ntau lab tus tib neeg. Txhua tus neeg muaj qhov sib txawv ntawm kev nplij siab nrog dej, thiab tsawg leej tib neeg tsuas yog xis nyob hauv cov dej tob. Nws tsis muaj dab tsi txaj muag.
Cov kev tshawb fawb qhia tias ntau dua ib nrab ntawm cov neeg laus Asmeskas ntshai tsam dej tob
TSWV YIM TSHUAJ
Brad Hurvitz
Certified Survival Swimming Instructor Brad Hurvitz is a Certified Swimming Instructor for My Baby Swims, an adolescent swimming school based in La Jolla, California. Brad is trained as an Infant Swimming Resource (ISR) instructor with ISR's Self-Rescue® program. He specializes in training children aged six months to six years of age survival skills like floating on their back to breathe and swimming back to the wall, while also educating parents on how to better keep their kids safe. He has a Master of Business Administration from Oregon State University.
Brad Hurvitz
Certified Survival Swimming Instructor
Being hesitant around the water can actually be a benefit
Although playing the water can be very fun, if you don't have strong swimming skills, it can be dangerous. For that reason, it's actually better to start out with some hesitation.
Kauj Ruam 3. Txheeb xyuas keeb kwm ntawm koj qhov kev ntshai
Ua ntej koj sim fim dej, siv sijhawm rov qab xav txog thaum koj pom thawj zaug tias koj ntshai nws. Puas muaj qhov xwm txheej tshwj xeeb lossis tus neeg muaj feem cuam tshuam uas ua rau koj phobia? Yog tias koj tuaj yeem lees paub keeb kwm ntawm koj qhov kev ntshai, qee zaum nws tuaj yeem pab nkag siab thiab daws koj qhov kev ntxhov siab.
Piv txwv li, yog tias koj txiv tau ntshai ntawm cov dej tob, nws zoo li nws dhau los ntawm kev ntshai rau koj. Lossis, yog tias koj nyob hauv lub nkoj uas tau tsoo, uas yuav ua rau koj muaj kev phobia. Yog tias koj nkag siab tias muaj qhov pib ntawm qhov laj thawj, nws tuaj yeem tso cai rau koj los daws qhov zoo nrog qhov uas tuaj yeem zoo li qhov tsis txaus ntseeg
Ntu 2 ntawm 4: Ntsib Dej
Kauj Ruam 1. Xaiv lub cev uas muaj kev nyab xeeb thiab xis nyob
Yog tias koj ntshai dej, koj tsis xav pib los ntawm kev ntsib dej hiav txwv nrog nthwv dej siab. Hloov chaw, mus rau lub pas dej uas muaj dej kub, qhov tob, thiab kev tswj ntws.
- Koj xav txwv lwm yam kev tsis xis nyob uas koj yuav hnov, zoo li dej khov lossis ntau tus neeg saib, yog li nrhiav lub cev dej uas xis nyob hauv txhua txoj kev ntxiv rau koj li kev ntshai ntawm qhov tob.
- Nws kuj tseem yuav zoo tshaj rau xaiv cov dej ntshiab kom koj tuaj yeem pom hauv qab. Cov dej tsaus lossis tsis pom kev tuaj yeem ntxiv rau koj qhov kev txhawj xeeb txog qhov tob.
- Ib qho chaw ntsiag to lossis lub pas dej kuj tseem tuaj yeem ua haujlwm yog tias koj xav nyob sab nraud. Txawm li cas los xij, qhov zoo tshaj, koj yuav xaiv lub cev dej uas muaj qhov nqes zuj zus kom koj nkag mus tau sai.
Kauj Ruam 2. Muaj ib tus neeg uas koj ntseeg tam sim no
Yog tias koj qhov kev ntshai ua rau koj txaj muag, koj yuav pom tias nws yooj yim dua kom muaj tus kws tshaj lij cob qhia zoo li tus kws qhia ua luam dej lossis tus tiv thaiv txoj sia nyob ntawd uas paub txog kev nyab xeeb dej thiab yuav ua li cas nrog cov neeg txaj muag dej. Yam tsawg kawg, koj yuav tsum muaj tus neeg muaj lub luag haujlwm uas txaus siab txhawb nqa koj li kev ua haujlwm yam tsis muaj kev nyuaj siab lossis ua rau koj lom zem.
Txhawm rau ua kom koj qhov kev ntshai nyob ntsiag to, nws zoo tshaj yog tias koj xaiv ib tus neeg uas muaj kev paub ua luam dej thiab xis nyob hauv dej
Kauj Ruam 3. Mus rau hauv dej, nres thaum koj xav tias ntshai
Mus kom deb npaum li koj tuaj yeem ua tau, hais txog lub ntsiab lus uas koj xub tau txais kev ntxhov siab. Yog tias koj hnov kev ntshai, nres qhov chaw koj nyob thiab ua pa tob tob rau ob peb suav ua ntej tig rov qab mus rau qhov ntiav.
Kauj Ruam 4. Rub koj tus kheej kom tob me ntsis, ib kauj ruam zuj zus
Tam sim no, taug kev hauv cov voj qeeb los ntawm cov dej, pib hauv qhov ntiav thiab maj mam nce ib puag ncig ntawm koj txoj hauv kev kom koj thawb koj tus kheej mus tob me ntsis txhua lub sijhawm.
- Ua cov txheej txheem no qeeb li koj xav tau. Qee tus neeg tuaj yeem tuaj yeem ua haujlwm lawv txoj hauv kev mus rau qhov tob uas dhau ntawm lawv lub taub hau hauv ob peb teev. Lwm tus yuav xav nthuav tawm cov txheej txheem no mus ntev dua, mus ntawm lub hauv caug-sib sib zog nqus ib hnub mus rau duav-tob tom ntej thiab ntxiv rau.
- Nco ntsoov nco koj tus kheej tias koj yog tus tswj ntawm cov txheej txheem no. Thaum nws yog qhov zoo kom thawb koj tus kheej ntxiv yog tias koj tuaj yeem ua tau, koj yuav tsum tso tseg tam sim yog tias koj xav tias koj tsis muaj kev tswj hwm.
- Yog tias koj tuaj yeem ua tau, rov ua dua koj txoj kev koom tes nrog dej los ntawm kev tsom mus rau qhov kev xav zoo siab ntawm nws ntws tawm ntawm koj cov tawv nqaij thiab txhais ceg thaum koj taug kev. Ua li ntawd tuaj yeem pab cuam tshuam koj ntawm kev xav ntawm kev ntshai.
Kauj Ruam 5. Nco ntsoov ua pa
Yog tias koj mob siab rau ua kom koj ua tsis taus pa qeeb thiab tsis tu ncua, nws tuaj yeem pab txo kev ntshai lossis lwm yam kev teb lub cev rau qhov kev ntshai uas koj tab tom ntsib. Thaum koj taug kev hauv cov voj voos, tsom mus rau kev ua pa tob rau hauv suav txog tsib thiab ua pa qeeb mus rau suav ntawm xya.
Ntu 3 ntawm 4: Ncua Koj Lub Zos
Kauj Ruam 1. Muab koj lub taub hau tso rau hauv dej
Kev plunge feem ntau yog ib qho uas nyuaj tshaj plaws rau cov neeg uas muaj aquaphobia, yog li nws yog qhov zoo los ua koj txoj hauv kev mus rau hauv dej hauv cov kauj ruam, pib hauv kev tswj hwm, qhov chaw ntiav. Thaum koj xis nyob nrog qhov kev xav ntawm koj lub taub hau submerged, nws yooj yim dua rau dunk hauv dej tob.
- Mus rau hauv dej kom txog thaum koj hais txog lub duav-tob, yog li koj tuaj yeem yooj yim khoov thiab ncav cuag dej nrog koj lub ntsej muag.
- Pib los ntawm kev txau dej rau ntawm koj lub ntsej muag kom nws hloov kho rau qhov kev xav thiab qhov kub thiab txias. Tom qab ntawd, tuav koj cov pa thiab khoov kom txog thaum tsuas yog koj daim di ncauj kov cov dej.
- Thaum koj xis nyob nrog qhov ntawd, khawm nrog koj lub qhov ncauj kaw kom koj lub puab tsaig thiab daim di ncauj raug dej nyab. Ua pa tob tob los ntawm koj lub qhov ntswg, pom tias koj tseem tuaj yeem ua pa nrog koj lub qhov ncauj hauv qab dej.
- Thaum koj xis nyob nrog cov kauj ruam ntawd, tuav koj cov pa thiab nqus koj lub qhov ntswg li ob peb feeb ua ntej sawv thiab ua pa. Thaum dej tuaj yeem nkag rau hauv koj lub qhov ntswg, nws yuav tsis mus deb npaum li koj lub qhov ntswg, uas yog tib txoj hauv kev nws yuav cuam tshuam rau koj tsis zoo.
- Kauj ruam kawg yog ua kom koj lub taub hau ntsiag to, tuav koj cov pa thiab nyob qis dua ob peb feeb ua ntej koj sawv thiab ua pa. Ib yam li ntawm koj lub qhov ntswg, koj yuav nco ntsoov tias cov dej nkag mus rau hauv koj lub pob ntseg tab sis yuav tsum tsis txhob ua mob rau koj vim nws yuav tsis hla koj lub nruas nruas.
Kauj Ruam 2. Tshuab npuas
Qhov kev tawm dag zog no qhia koj tias koj tuaj yeem nqus dej hauv qab yam tsis nqus dej los ntawm koj lub qhov ncauj lossis lub qhov ntswg. Nws muaj txiaj ntsig zoo rau kev ua kom yooj yim dua hauv qab dej tob thiab nkag siab tias koj tuaj yeem cob qhia koj lub cev kom cuam tshuam nrog kev nyab xeeb nrog dej.
- Pib duav-tob, crouching nqes kom koj lub qhov ncauj ncaj qha saum cov dej. Nqus pa los ntawm koj lub qhov ntswg thiab ua pa tawm ntawm koj lub qhov ncauj ob peb zaug, pom cov dej ntws hauv qab koj ua tsis taus pa.
- Tom qab ntawd, submerge koj lub qhov ncauj tab sis khaws koj lub qhov ntswg saum dej. Ua pa hauv koj lub qhov ntswg thiab maj mam tshuab cua tawm ntawm koj daim di ncauj. Koj txoj kev nqus pa yuav tsum tsim cov npuas hauv dej.
- Tom ntej no, ua pa tob tob, nqus koj lub qhov ntswg, thiab tshuab ua npuas los ntawm maj mam ua pa tawm ntawm koj lub qhov ntswg. Thaum koj ua pa tas lawm, sawv ntsug thiab ua pa.
- Thaum kawg, ua pa tob tob thiab tuav nws. Sim ua kom koj lub taub hau tag nrho thiab tshuab cov npuas tawm ntawm koj lub qhov ntswg thiab qhov ncauj. Thaum koj ua pa tas lawm, sawv ntsug thiab ua pa.
Kauj Ruam 3. Sim ntab
Paub txog tias cov dej ntws zoo thiab yuav tuav koj lub cev ntog yog tias koj cia nws tuaj yeem mus rau txoj hauv kev ntev kom txo koj cov kev txhawj xeeb txog qhov tob. Yog tias koj nyuam qhuav kawm ntab, nws yog qhov zoo tshaj los ua haujlwm nrog tus khub los pab koj ua kom nws nyob hauv qhov chaw nyab xeeb, txhawb nqa.
- Txij li koj lub cev tiv thaiv lub cev kom ntshai (zoo li curling lossis thawb koj ob txhais ceg) yuav ua rau koj nyuaj rau ntab, pib los ntawm muaj ib tus neeg maj mam rub koj txhais tes hla dej thaum koj pw tiaj thiab so koj lub cev tag nrho.
- Hloov pauv, koj tuaj yeem muaj tus neeg txhawb nqa koj nyob hauv qhov chaw ruaj khov los ntawm kev muab lawv txhais caj npab tso rau hauv koj nraub qaum thaum koj pw ntawm koj nraub qaum hauv dej.
- Thaum koj tau txais qhov kev xav rau kev pab ntab, kom tus neeg tso koj thiab ntab kom ntev li ntev tau uas koj tuaj yeem tsis muaj lawv pab. Thaum koj tuaj yeem nyob twj ywm tom qab lawv tau tso koj tseg, sim pib ntab ntawm koj tus kheej.
Kauj Ruam 4. Ua luam dej qhov twg koj tuaj yeem dai rau qee yam
Thaum koj thawj zaug sim koj tus kheej hauv dej tob qhov twg koj tsis tuaj yeem kov hauv qab, nco ntsoov lo rau thaj chaw uas koj tuaj yeem ncav tes tau yooj yim thiab tuav qee yam kom ruaj khov rau koj tus kheej.
- Piv txwv li, koj tuaj yeem ua luam dej raws ntug ntawm lub pas dej tob. Txhua lub sijhawm tam sim no, tso ntawm ob sab thiab ua luam dej, ntab, lossis hla dej ntev li ntev tau uas koj tuaj yeem ua yam tsis muaj kev poob siab. Sim txuas ntxiv lub sijhawm koj tsis tuav ib yam dab tsi nrog txhua qhov kev tso tawm.
- Yog tias koj ua luam dej hauv lub pas dej, nyob ze ntawm lub nkoj ruaj khov lossis nkoj, kom koj tuaj yeem yooj yim dai lossis nce tawm thaum twg koj xav tau.
Ntu 4 ntawm 4: Nrhiav Kev Pabcuam Zoo
Kauj Ruam 1. Nkag mus rau chav kawm ua luam dej rau cov neeg laus
Ntau qhov chaw hauv dej hauv cheeb tsam, xws li pas dej pej xeem lossis YMCAs, muaj cov chav qhia qhia los ntawm cov kws tshaj lij uas tau kawm paub daws teeb meem nrog aquaphobia. Kev kawm ib txwm tuaj yeem muaj txiaj ntsig zoo rau kev kov yeej koj qhov kev ntshai vim nws muaj kev nyab xeeb thiab saib xyuas los ntawm tus kws tshaj lij. Kev cuv npe hauv chav kawm tseem yuav yuam kom koj mob siab rau daws qhov teeb meem.
- Xaiv chav kawm uas tau tsim tshwj xeeb rau cov neeg laus. Thaum qee tus tuaj yeem tshaj tawm lawv tus kheej tshwj xeeb raws li kev kawm hauv kev kov yeej aquaphobia, txhua tus neeg laus chav kawm ua luam dej yuav xav tias cov tub ntxhais kawm muaj qee qib kev ntshai lossis tsis xis nyob nrog dej.
- Qhov kev xaiv no kuj tseem zoo rau cov uas muaj nuj nqis rau kev txhawb nqa hauv zej zog. Txij li thaum koj cov menyuam kawm ntawv yuav tau sib koom kev paub thiab kev xav, koj tuaj yeem pab ib leeg kov yeej koj qhov kev ntshai ntawm dej tob yam tsis muaj kev txaj muag.
TSWV YIM TSHUAJ
Brad Hurvitz
Certified Survival Swimming Instructor Brad Hurvitz is a Certified Swimming Instructor for My Baby Swims, an adolescent swimming school based in La Jolla, California. Brad is trained as an Infant Swimming Resource (ISR) instructor with ISR's Self-Rescue® program. He specializes in training children aged six months to six years of age survival skills like floating on their back to breathe and swimming back to the wall, while also educating parents on how to better keep their kids safe. He has a Master of Business Administration from Oregon State University.
Brad Hurvitz
Certified Survival Swimming Instructor
Our Expert Agrees:
If you're fearful of the water, sign up for one-on-one swimming lessons with a professional swim instructor. Within a few lessons, you'll begin to learn skills that will help you feel more comfortable and confident in the water, and you'll have knowledge of what to do in a challenging situation.
Kauj Ruam 2. Nrhiav kev pab los ntawm kws tshaj lij kho mob hlwb
Yog tias koj phobia xav tias nyuaj dhau los tiv nrog koj tus kheej lossis yog tias koj xav tias tsis tuaj yeem ntsib ntsej muag dej tob, hu rau koj tus kws kho mob kom xa mus rau kws kho mob hlwb. Tus kws kho kev puas siab ntsws, kws kho mob, lossis tus kws pab tswv yim ntxhov siab tuaj yeem cob qhia koj kom tswj hwm koj qhov kev ntshai los ntawm kev tswj hwm koj tus kheej kev xav, kev xav, thiab kev xav.
Kauj Ruam 3. Sim kho qhov muag
Kev kho qhov muag ntau zaus nthuav tawm koj rau qhov xwm txheej uas koj ntshai nyob rau hauv qeeb zuj zus kom koj tuaj yeem kawm tswj hwm koj cov tshuaj tiv thaiv nws dhau sijhawm. Yog tias koj muaj teeb meem ntsib dej, nrhiav kev pab los ntawm kws kho kev puas siab puas ntsws uas tuaj yeem saib xyuas tus txheej txheem los ntawm kev kho mob.
Kauj Ruam 4. Tau txais kev paub coj tus cwj pwm
Tshawb nrhiav tus kws tshaj lij kev noj qab haus huv uas tsim nyog, zoo li tus kws kho paj hlwb lossis kws kho mob, uas tuaj yeem muab kev paub coj tus cwj pwm coj los kho koj qhov kev phobia ntawm cov dej tob. Hom kev kho no hloov pauv koj txoj kev sib raug zoo kom ntshai los ntawm kev qhia koj yuav ua li cas thiaj daws tau zoo dua thiab tswj kev xav thiab kev xav uas zoo li nyuaj siab.
Lub tswv yim
Coj nws maj mam, thiab tsis txhob cia tib neeg thawb koj mus nrawm dua qhov koj nyiam ua. Pab thiab muab kev txhawb nqa ncaj ncees yog qhov zoo; thawb tsis yog
Lus ceeb toom
- Tsis txhob sim hla koj qhov kev ntshai los ntawm kev dhia hauv nruab nrab ntawm lub pas dej hauv kev rau siab rau koj tus kheej tawm ntawm nws. Qhov no tsis muaj kev nyab xeeb lossis muaj txiaj ntsig zoo li maj mam txhim kho koj lub siab rau dej tob.
- Tej zaum nws yog lub tswv yim zoo kom zam cov yeeb yaj kiab uas tuaj yeem ua rau koj ntshai, zoo li "Titanic" lossis "Jaws" lossis "Open Water."
- Tsis txhob ua luam dej ib leeg. Saib xyuas huab cua thiab dej kom ntseeg tau tias kev ua luam dej muaj kev nyab xeeb.
