Agoraphobia yog kev mob hlwb uas muaj kev ntshai tsis meej txog kev nyob hauv cov chaw pej xeem. Qhov xwm txheej ua rau cov tib neeg raug kev txom nyem kom zam qhov chaw pej xeem thiab tseem nyob hauv lawv lub tsev. Kev daws teeb meem nrog koj tus kheej agoraphobia cuam tshuam nrog kev tsis ncaj ncees ntawm qhov kev xav ntshai nws tsim, thiab nrhiav kev pab los ntawm lwm tus. Txhawb nqa ib tus neeg uas raug kev txom nyem los ntawm agoraphobia xav kom nkag siab txog tus mob, thiab txaus siab qhia thiab ua kom tus neeg mob agoraphobia dhau qhov xwm txheej uas ua rau lawv ntshai.
Cov kauj ruam
Txoj Kev 1 ntawm 3: Tiv Thaiv Koj Tus Kheej Agoraphobia
Kauj Ruam 1. Tham nrog ib tus neeg uas koj tuaj yeem ntseeg siab txog koj qhov kev ntshai
Kev ntshai los ntawm agoraphobia tuaj yeem zoo li nyuaj thiab tsis tuaj yeem tswj tau. Yog tias koj raug kev txom nyem los ntawm tus mob no, nws yog qhov tseem ceeb heev uas koj qhia rau lwm tus hauv koj lub neej paub, kom lawv tuaj yeem nkag siab thiab muab kev txhawb nqa. Qhia lawv txog cov xwm txheej uas ua rau koj ntshai, thiab piav qhia tias nws xav li cas.
Kauj Ruam 2. Nrhiav kev pab los ntawm kws kho mob hlwb
Phobias yog qhov nyuaj heev los daws koj tus kheej. Nrhiav tus kws pab tswv yim lossis kws kho mob kom pab koj daws cov tsos mob thiab ua rau koj mob agoraphobia yog qhov tseem ceeb. Txog qhov xwm txheej hnyav tshaj uas koj tus kws kho mob tuaj yeem hais qhia paub kho tus cwj pwm lossis siv tshuaj los pab koj daws koj qhov mob.
Kauj Ruam 3. Sim nres kev coj cwj pwm
Thaum nws yuav tsis zoo siab heev, koj yuav tsum ua qhov zoo tshaj plaws los ntsib cov xwm txheej uas ua rau koj ntshai thiab ntshai. Hauv lub neej niaj hnub no, kev nthuav tawm rau cov chaw pej xeem yog qhov tsis yooj yim sua, thiab qhov ntau koj tawm tsam, qhov phem yuav tshwm sim rau koj lub neej.
Tsis txhob ua nws ib leeg. Muaj ib tus phooj ywg uas ntseeg siab lossis ib tus neeg hauv koj tsev nrog koj thaum koj caij tsheb npav, tom khw, lossis hauv lwm qhov xwm txheej uas tuaj yeem ua rau tuaj yeem pab tau zoo
Kauj Ruam 4. Xyaum cov txheej txheem so kom txaus
Yog tias koj pom koj tus kheej ua rau neeg ntshai nyob hauv qhov chaw pej xeem, sim tsom mus rau tswj koj txoj kev ua pa es tsis txhob kho qhov kev ntshai lossis txhawj xeeb. Ua pa qeeb thiab tob tob yuav pab ua rau koj lub cev lub cev muaj zog teb rau qhov ntshai, txo nws qhov hnyav. Kaw koj ob lub qhov muag, suav qeeb mus txog 10, thiab tsom mus rau nqus pa los ntawm lub qhov ncauj, thiab tawm ntawm lub qhov ntswg. Pom kev ib puag ncig thiab cov duab nyob ntsiag to, thiab ceeb toom rau koj tus kheej tias koj tsis muaj kev phom sij, thiab qhov rov tshwm sim yuav dhau mus.
Kauj Ruam 5. Ntsib cov chaw pej xeem maj mam thiab nrog kev taw qhia
Koj tus kws kho mob tuaj yeem pab koj tshawb nrhiav "kev kho mob" uas koj txhob txwm nrhiav cov xwm txheej uas ua rau koj ntshai teb. Rau ib tus neeg uas muaj agoraphobia, qhov no txhais tau tias ntsib cov xwm txheej xws li neeg coob coob, chaw pej xeem, lossis qhib qhov chaw dav. Qhov no yuav tsum tau ua tiav maj mam thiab maj mam, thiab nrog kev saib xyuas zoo, kom tsis txhob ntshai thiab ntshai tsis dhau mus, ua rau koj lossis lwm tus muaj kev phom sij. Nws yog qhov zoo tshaj los sab laj nrog koj tus kws kho mob ua ntej sim kho qhov muag.
- Nws yog ib qho tseem ceeb uas, ua ntej koj pib hom kev kho mob no, koj tau ua haujlwm daws cov txheej txheem nrog koj tus kws kho mob. Kev sim kho qhov muag yam tsis paub txog txoj hauv kev los daws qhov xwm txheej tuaj yeem ua rau koj ntshai dua. Xyaum ua pa tob tob, ua tib zoo mloog, lossis lwm yam txheej txheem uas koj tus kws kho mob yuav hais qhia.
- Koj thiab koj tus kws kho mob yuav ua haujlwm ntawm kev ua kom tiav zuj zus. Koj tuaj yeem pib los ntawm saib cov duab ntawm cov neeg coob coob. Koj tus kws kho mob yuav ua rau koj maj mam mus ntxiv thiab txuas ntxiv ntawm koj lub tsev, lossis mus rau qhov chaw uas koj yuav nyob nrog cov neeg tsawg (tej zaum yog kev sib sau me me ntawm tus phooj ywg lub tsev) thiab ua haujlwm kom zoo ib yam xws li kev lom zem kev lom zem lossis kev hais kwv txhiaj..
- Tom qab txhua kauj ruam, koj yuav pib pom tias qhov kev ntshai thiab kev ntxhov siab tuaj yeem tiv taus thiab yuav qis dua, thiab yam uas koj ntshai tshwm sim (zoo li raug kaw hauv qhov chaw muaj neeg coob thiab tsis tuaj yeem tawm mus) feem ntau tsis tshwm sim tiag.
Kauj Ruam 6. Sib tw kev xav tsis meej
Ntau qhov kev txhawj xeeb thiab ntshai ntshai cuam tshuam nrog agoraphobia tsis muaj qab hau, txhais tau tias lawv tsis yog qhov tseeb. Nkag siab qhov no, koj tuaj yeem ua haujlwm txhawm rau kho koj cov kev xav los ntawm kev tawm tsam lawv nrog pov thawj. Thaum koj nyob hauv qhov xwm txheej uas ua rau koj mob agoraphobia, nug koj tus kheej cov lus nug no:
- Puas muaj tseeb lossis pov thawj txhawb kuv qhov kev xav txaus ntshai, lossis lawv tsis muaj tseeb? ("Muaj pes tsawg tus neeg tau raug tsoo thaum mus yuav khoom ntawm cov khw uas muaj neeg coob? Qhov no puas yuav tshwm sim rau kuv?")
- Yog tias muaj xwm txheej txaus ntshai lossis txaus ntshai tshwm sim, kuv yuav ua cov kauj ruam twg thiaj li nyab xeeb? ("Kuv tuaj yeem siv kuv lub xov tooj ntawm tes hu xov tooj rau cov tub ceev xwm thiab ceeb toom qhov tawm thiab siv lawv tawm ntawm qhov xwm txheej.")
- Kuv yuav hais dab tsi rau lwm tus neeg nrog agoraphobia kom nplij lawv hauv qhov xwm txheej no? ("Kuv yuav qhia nws kom ua pa tob tob thiab pom tau tias nyob qhov twg nyob ntsiag to.")
- Kuv puas tau xav li no ua ntej thaum nyob hauv qhov xwm txheej zoo sib xws, thiab, yog li, puas yog kuv qhov kev ntshai raug lees paub? ("Kuv tau ntxhov siab heev thaum peb mus rau lub tiaj ua si lom zem thiab muaj neeg coob coob thiab kuv xav tias raug kaw - tab sis tsis muaj leej twg raug mob thiab kuv tuaj yeem mus rau qhov chaw uas kuv xav tau mus thiab tawm mus yooj yim thaum kuv xav tau.")
Txoj Kev 2 ntawm 3: Txhawb Ib Tus Neeg Raug Mob Los ntawm Agoraphobia
Kauj Ruam 1. Hais lus ncaj ncees nrog tus neeg txog lawv qhov agoraphobia
Phobias muaj zog, thiab feem ntau nyuaj rau ib tus neeg raug kev txom nyem los ntawm phobia txhawm rau txheeb xyuas tias lawv qhov kev ntshai tsis muaj qab hau, thiab tsis haum rau lawv qhov txaus ntshai tiag. Txhawb nqa, thiab txhawb kom lawv piav qhia qhov kev xav cuam tshuam nrog lawv kev phobia. Nug lawv txog ib qho kev raug mob uas lawv tau muaj nyob hauv cov chaw pej xeem, thiab sim nkag siab thaum twg thiab yuav ua li cas lawv qhov kev ntshai tshwm sim.
Kauj Ruam 2. Qhia meej qhov pom tseeb
Tsis muaj kev txaj muag lossis tsis txaus siab rau tus neeg koj hlub, piav qhia tias cov chaw pej xeem tsis yog qhov txaus ntshai. Hais qhia lawv tias kev tawm mus rau lub ntiaj teb tseem ceeb npaum li cas rau kev ua lub neej puv thiab zoo siab. Yog tias lawv txhawj xeeb txog kev puas tsuaj, raug mob lossis ploj mus, pab lawv los nrog cov phiaj xwm los daws qhov xwm txheej zoo li no, thaum ceeb toom rau lawv tias yuav tsis zoo li cas.
- Nco ntsoov tias phobias tsis tsim nyog. Txawm hais tias tus neeg mob agoraphobia nkag siab kev txawj ntse tias lawv tsis muaj kev phom sij, nws yuav tsis yooj yim rau lawv tswj hwm lawv li cas. Ua siab ntev, thiab tsis txhob ua siab ntev lossis npau taws.
- Tsis txhob txhawb lawv kom tshem lawv tus kheej los ntawm cov chaw pej xeem, tsuav yog lawv tsis muaj kev phom sij tiag. Yog tias lawv pib muaj kev ceeb ntshai loj, txawm li cas los xij, koj yuav tsum ua siab ntev coj lawv mus rau qhov chaw uas lawv tuaj yeem muaj kev nyab xeeb.
Kauj Ruam 3. Qhia tus cwj pwm tsim nyog hauv cov chaw pej xeem
Nws tuaj yeem nplij siab thiab txhawb nqa rau ib tus neeg uas raug kev txom nyem los ntawm agoraphobia kom pom tias ib tus neeg uas lawv paub thiab ntseeg tau zoo nyob rau qhov xwm txheej uas ua rau lawv ntxhov siab. Tswj tus cwj pwm zoo, nyob ntsiag to, thiab mus txog koj li kev lag luam zoo li tsis muaj ib qho tsis raug.
- Txhawb kom lawv nrog koj mus rau cov chaw pej xeem feem ntau, tshwj xeeb tshaj yog thaum lub sijhawm lawv yuav tsis muaj neeg coob lossis tshwj xeeb. Qhov raug ntau lawv tau txais los ntawm lawv qhov kev ntshai, nws yuav yooj yim dua rau lawv kom kov yeej nws.
- Tsis txhob kos xim rau koj tus hlub, thiab tso cai rau lawv tshawb xyuas qhov xwm txheej yam tsis muaj kev cuam tshuam. Yog tias lawv zoo li ntxhov siab lossis ntshai, maj mam nug lawv seb lawv nyob li cas, muab kev txhawb siab, thiab txuas ntxiv txog koj li kev lag luam ib txwm muaj.
Kauj Ruam 4. Txhawb tus neeg mob agoraphobia tham nrog kws kho mob
Tsuas yog tus kws paub txog kev noj qab haus huv hlwb tuaj yeem kuaj pom ib tus neeg uas muaj phobia. Ib tus kws pab tswv yim lossis tus kws kho mob yuav paub meej tias yuav xaiv txoj kev kho mob li cas, suav nrog kev kho mob, kev paub txog tus cwj pwm kev kho mob, thiab tshuaj. Yog tias lawv pom tias nyuaj rau lawv mus ntsib lawv vim tias lawv ntshai tawm hauv lub tsev, thov nrog lawv mus lossis muab caij rau lawv.
Txoj Kev 3 ntawm 3: Paub txog Cov tsos mob ntawm Agoraphobia
Kauj Ruam 1. Tshaj tawm kev ntshai hauv qhov chaw pej xeem
Cov tsos mob pom tseeb tshaj plaws ntawm agoraphobia yog kev ntshai hnyav lossis ceeb ntshai los ntawm kev nthuav tawm rau ib puag ncig pej xeem. Yog tias koj tau ntsib cov lus teb los ntawm ob lossis ntau qhov xwm txheej hauv qab no, koj yuav raug kev txom nyem los ntawm agoraphobia:
- Nyob ntawm tsheb npav, tsheb ciav hlau, dav hlau, lossis lwm txoj hauv kev hla pej xeem.
- Sawv hauv qhov chaw nres tsheb, chaw ua kis las, ntawm tus choj, lossis lwm qhov chaw qhib dav.
- Nyob hauv kab, lossis hauv pawg neeg coob.
- Tawm ntawm koj lub tsev los ntawm koj tus kheej.
- Nyob hauv ib puag ncig, thaj chaw pej xeem xws li chaw ua haujlwm, khw muag khoom lossis chaw ua yeeb yaj kiab.
Kauj Ruam 2. Saib xyuas qhov kev ntshai tshaj plaws
Thaum ntau tus neeg tsis xis nyob hauv cov chaw pej xeem, cov neeg raug kev txom nyem los ntawm agoraphobia tso tawm ntau dhau, ua rau muaj kev ceeb ntshai. Cov lus teb no feem ntau tshwm sim lub cev nrog cov tsos mob xws li:
- Ua pa nyuaj lossis ua tsis taus pa.
- Xav tias tsis muaj neeg nyob lossis tuag tes tuag taw.
- Lub plawv dhia ceev.
- Hnov lub teeb-taws, lossis nyob ze ntawm kev dhau mus.
- Mob plab lossis hnyuv tsis xis nyob.
- Tawm hws.
- Xav tau ceev kom dim.
- Nervous fidgeting.
Kauj Ruam 3. Nco txog kev raug mob hauv qhov chaw pej xeem
Cov neeg raug kev txom nyem los ntawm agoraphobia feem ntau muaj keeb kwm ntawm kev mob, ua rau poob siab lossis lwm yam xwm txheej uas cuam tshuam nrog neeg coob lossis chaw pej xeem. Nyob hauv qhov chaw pej xeem thaum muaj kev puas tsuaj, lossis poob rau hauv pawg neeg lossis raug kaw hauv qhov chaw tsis paub yog txhua yam kev paub uas yuav pab txhawb rau agoraphobia.
Ib tus neeg xav tau tsis muaj keeb kwm raug mob nrog cov chaw pej xeem kom tsim nyog raws li agoraphobic
Kauj Ruam 4. Ceev faj txog kev zam kev coj tus cwj pwm
Cov neeg txom nyem los ntawm phobia feem ntau mus rau qhov ntev kom tsis txhob nthuav tawm lawv tus kheej mus rau qhov chaw ntawm lawv ntshai. Rau tus neeg agoraphobic, qhov no txhais tau hais tias tsis xav tawm hauv tsev, txawm tias nws yog qhov tsim nyog. Feem ntau lawv tsis tuaj yeem mus ntsib lawv cov phooj ywg lossis tsev neeg, ua haujlwm yooj yim, lossis koom nrog hauv tsev kawm lossis ua haujlwm.
Kauj Ruam 5. Paub txog qhov cuam tshuam thiab qhov tshwm sim ntawm kev ntshai
Qhov tseeb agoraphobia cuam tshuam rau tus kheej lub neej, vim tias lawv tuaj yeem pom lawv tus kheej tsis tuaj yeem ua cov haujlwm zoo ib yam, zoo li mus ua haujlwm lossis yuav khoom noj khoom haus. Qhov ua rau muaj kev ntxhov siab thiab ntxhov siab tuaj yeem ua rau lwm yam kev puas siab puas ntsws loj, xws li kev nyuaj siab, ntxhov siab vim, lossis siv yeeb tshuaj lossis dej cawv.
Kauj Ruam 6. Saib xyuas qhov kev ntshai nyob ruaj khov
Tsis zoo li kev ntshai ib yam nkaus, phobias tseem nyob ntev ntxiv rau lub sijhawm, txij li luv rau rau lub hlis, mus rau tag nrho lub neej. Ib tus neeg raug kev txom nyem los ntawm agoraphobia yuav tas li ntshai ntawm qhov chaw pej xeem thiab neeg coob, ntau dua li tsuas yog qee zaum ua rau pom kev ntshai.
Kauj Ruam 7. Tham nrog tus kws paub txog kev noj qab haus huv
Agoraphobia yog mob hnyav thiab ua rau muaj kev puas siab puas ntsws. Yog tias koj lossis ib tus neeg uas koj paub yuav raug kev txom nyem los ntawm agoraphobia, tom qab ntawd tham nrog tus kws pab tswv yim, kws kho mob lossis kws kho mob yog tus kauj ruam tseem ceeb hauv kev kuaj mob thiab nkag siab txog tus mob. Nco ntsoov: tsuas yog kws kho mob tuaj yeem kuaj mob lossis kho mob agoraphobia.
