Kwv yees li 5% ntawm Asmeskas cov pejxeem raug kev txom nyem los ntawm agoraphobia, kev ntxhov siab ntxhov plawv uas yog lus Greek txhais tias "ntshai kev ua lag luam." Nws yog qhov kev xav zoo tshaj ntawm kev ntshai ntawm kev ntshai, lossis kev ntshai kom muaj kev ntshai nyob hauv qhov chaw pej xeem. Txheeb xyuas seb koj puas muaj agoraphobia lossis tsis yog thawj kauj ruam mus nrhiav kev daws teeb meem.
Cov kauj ruam
Ntu 1 ntawm 3: Txheeb Xyuas Tus Cwj Pwm Coj Tus Cwj Pwm Koom Nrog Agoraphobia
Kauj Ruam 1. Ua tib zoo xav txog koj li kev xav tau rau tuam txhab thaum tawm mus rau pej xeem
Cov neeg uas muaj agoraphobia feem ntau xav tau kev pab thaum taug kev mus rau qhov chaw tshiab vim tias lawv ntshai tawm mus ib leeg. Cov neeg uas muaj agoraphobia feem ntau muaj lub sijhawm nyuaj ua tej yam ntawm nws tus kheej thiab tau txais kev nplij siab los ntawm kev muaj phooj ywg lossis tus koom nrog.
Yog tias kev xav mus rau tom khw muag khoom rau ib nkas loos mis ua rau koj ntxhov siab, koj yuav raug kev txom nyem los ntawm agoraphobia
Kauj Ruam 2. Xav seb koj puas tau tsim txoj hauv kev ruaj khov
Cov neeg uas muaj agoraphobia tuaj yeem ntshai mus rau qhov chaw uas yuav tsis muaj kev ntxhov siab ua rau muaj kev cuam tshuam. Ib tus neeg uas muaj agoraphobia tuaj yeem tsim tus qauv "nyab xeeb" ntawm kev txav mus los txhua hnub, xws li mus thiab tom haujlwm.
Yog tias koj tau pom tias koj tshwj xeeb coj ib txoj hauv kev hauv tsev txhua hnub thiab ua raws nraim tib txoj kev, taug kev, thiab taug kev vim tias koj ntshai sim tshiab, koj yuav ntsib kev mob agoraphobia
Kauj Ruam 3. Khaws qhov muag tawm rau kev poob qis hauv koj lub neej kev sib raug zoo
Cov neeg uas muaj agoraphobia feem ntau txwv qhov chaw lawv yuav mus txo qhov muaj feem ntsib qee yam uas tuaj yeem ua rau muaj kev ceeb ntshai. Cov neeg uas muaj agoraphobia tuaj yeem tsis xis nyob nrog ntsib cov neeg tshiab thiab sim txwv lawv tus kheej rau "thaj chaw nyab xeeb," xws li hauv tsev lossis ua haujlwm. Yog tias koj muaj agoraphobia, tom qab ntawd koj yuav pom tias koj lub neej kev sib raug zoo muaj kev txwv.
Tej zaum, ua ntej koj txhim kho agoraphobia, koj tau tawm nrog phooj ywg mus rau bar, tog, thiab xinesmas ntxiv rau kev ua haujlwm thiab tsev kawm ntawv. Raws li lub sijhawm dhau mus tej zaum koj pib txhawj xeeb ntau ntxiv txog qhov ua rau muaj kev ceeb ntshai, thiab koj tsis txhob mus koom ob tog. Tom qab ntawd, thaum lub semester xaus, koj tsis rov kawm hauv tsev kawm ntawv dua vim ntshai koj yuav muaj kev ntshai nyob hauv chav kawm. Tam sim no koj pom koj cov phooj ywg tsawg dua thiab siv sijhawm tsawg li sai tau thaum ua haujlwm. Cov cwj pwm zoo li no yuav qhia tau tias koj muaj agoraphobia
Kauj Ruam 4. Txheeb xyuas yog tias koj xav tias ntshai lossis ntxhov siab thaum koj nyob hauv pawg neeg coob
Koj puas xav tias ua tsis taus pa thaum nyob hauv pawg neeg coob ntawm cov khw, ntawm kev hais kwv txhiaj, lossis tom khw? Koj tuaj yeem muaj agoraphobia yog tias txawm xav txog cov neeg coob coob ntawm cov neeg tsim cov tsos mob ntawm kev ntxhov siab xws li tawm hws xib teg, txhawj xeeb ntau dhau, sib tw lub plawv dhia, thiab xav tsis sib xws.
Txawm hais tias koj tsis tau ntsib kev ceeb ntshai, ntshai tsam muaj kev tawm tsam hauv ib qho xwm txheej hauv zej zog kuj tseem tuaj yeem yog cov tsos mob ntawm agoraphobia
Kauj Ruam 5. Ceev faj txog kev ntshai lossis kev ntxhov siab hauv qhov chaw kaw
Cov tsos mob Panic cuam tshuam nrog agoraphobia tuaj yeem tawm tsam thaum koj xav tias koj tuaj yeem khiav tsis tau. Ntsuam xyuas koj txoj kev xav thaum koj nyob hauv qhov chaw raug kaw. Dhau hla qhov av hauv lub tsheb lossis tsheb ciav hlau, caij nce hauv tsheb, tsheb npav, dav hlau, thiab tsheb ciav hlau tuaj yeem ua rau muaj kev ceeb ntshai lossis ceeb ntshai.
Kauj Ruam 6. Xav txog cov xwm txheej uas koj tau thov zam txim kom dim
Nws yog ib txwm rau cov neeg uas muaj agoraphobia ntshai tsis tuaj yeem khiav tawm ntawm qhov chaw lossis xwm txheej. Txawm li cas los xij, koj yuav ntsib kev txaj muag lossis txaj muag thaum koj yuav tsum tau thov zam txim kom dim qhov xwm txheej. Txhawm rau txhawm rau zais koj qhov kev ntshai, koj yuav pom koj tus kheej dag txog vim li cas koj thiaj li xav tau tawm hauv qee qhov xwm txheej lossis xwm txheej.
Piv txwv li, tej zaum koj tau ntsib qhov xwm txheej agoraphobic thaum koj nyob ntawm kev ntaus pob ntaus pob nrog phooj ywg. Hloov chaw ntawm kev qhia tias koj ntxhov siab hauv pawg neeg coob, koj yuav qhia koj tus phooj ywg tias koj yuav tsum tau mus tsev kom tso koj tus dev tawm. Ntxiv nrog rau qhov kev thov zam txim, koj tuaj yeem dag tus kab mob kom dim ntawm qhov xwm txheej tsis xis nyob
Ntu 2 ntawm 3: Txheeb Xyuas Tus Kheej Cov tsos mob ntawm Agoraphobia
Kauj Ruam 1. Saib rau kev ntxhov siab tas li
Lub ntsiab tseem ceeb ntawm agoraphobia yog kev ntxhov siab txog cov xwm txheej thiab qhov chaw uas koj ntshai koj yuav tsis tuaj yeem khiav dim. Thaum koj nyob hauv cov xwm txheej no (feem ntau sab nraum koj lub tsev) koj yuav ntsib kev ntshai, zoo li yog muaj dab tsi txaus ntshai tab tom yuav tshwm sim. Koj yuav tsum muaj cov kev xav no tsawg kawg rau rau lub hlis kom tau txais kev kuaj mob ntawm agoraphobia.
Qee tus neeg kuj tseem muaj cov tsos mob ceeb lossis ceeb ntshai nyob hauv cov xwm txheej uas ua rau muaj kev ntxhov siab. Thaum muaj kev ceeb ntshai, ib tus tuaj yeem ntsib kev mob hauv siab, loog, kiv taub hau, tshee, tawm hws, ua tsis taus pa, xeev siab, tsis hnov lus lossis cuam tshuam nrog koj tus kheej, zoo li koj tab tom tswj lossis vwm, zoo li koj yuav tuag, los yog hnov txias lossis kub
Kauj Ruam 2. Txheeb xyuas cov xwm txheej uas ua rau koj ntshai
Hom kev ntshai uas ib tus neeg uas muaj kev paub txog agoraphobia yog qhov tshwj xeeb. Txhawm rau kuaj mob nrog agoraphobia, DSM-V qhia tias tus neeg mob yuav tsum muaj kev ntshai nyob hauv ob lossis ntau qhov xwm txheej hauv qab no:
- nyob hauv pawg neeg coob lossis tos hauv kab
- nyob hauv qhov chaw qhib, xws li kev lag luam lossis chaw nres tsheb
- nyob hauv qhov chaw kaw, xws li khw kas fes lossis ua yeeb yaj kiab
- siv kev thauj mus los rau pej xeem, xws li tsheb npav, tsheb ciav hlau, dav hlau, lossis ferry
- tawm sab nraum koj lub tsev ib leeg
Kauj Ruam 3. Paub txog thaum koj ntshai nyob ib leeg
Yog tias koj tsis nyiam nyob ib leeg vim tias koj tuaj yeem ntshai thiab ua pa luv, sib tw lub plawv dhia, thiab kev xav tsis meej uas tshwm sim thaum muaj mob agoraphobic, tom qab ntawd koj yuav muaj agoraphobia. Nco tseg ntawm txhua qhov kev xav ntawm kev ntshai uas koj ntsib thaum koj nyob ib leeg.
Muaj ob hom kev ntshai uas tuaj yeem tshwm sim thaum tib neeg nyob ib leeg. Ib hom yog cuam tshuam nrog agoraphobia. Lwm hom kev ntshai yog ib qho uas tshwm sim vim tus neeg nyob ib leeg thiab xav tias muaj kev phom sij los ntawm cov neeg tua tsiaj. Qhov no tsis yog cov tsos mob ntawm agoraphobia. Kev txheeb xyuas tus kheej qhov kev xav yog qhov tseem ceeb los txheeb xyuas seb lawv puas muaj agoraphobia
Kauj Ruam 4. Xav txog koj qhov kev pheej hmoo rau agoraphobia
Cov poj niam thiab cov uas muaj hnub nyoog qis dua 35 xyoos muaj kev pheej hmoo siab ntawm kev txhim kho agoraphobia. Lwm yam kev pheej hmoo rau agoraphobia suav nrog:
- muaj lwm yam teeb meem, xws li kev tsis meej pem lossis lwm hom phobia
- hnov kev ntxhov siab lossis txhawj xeeb ntau lub sijhawm
- mus dhau qee yam kev ntxhov siab, xws li poob niam txiv, raug tawm tsam, lossis raug tsim txom
- muaj tsev neeg keeb kwm ntawm agoraphobia (xws li txheeb ze ntshav)
- muaj kev nyuaj siab
- muaj teeb meem siv yeeb tshuaj
Ntu 3 ntawm 3: Tau Txais Kev Pab rau Agoraphobia
Kauj Ruam 1. Nug koj tus kws kho mob txog kev noj tshuaj
Agoraphobia yuav tsum tsis txhob kho nrog tshuaj ib leeg, tab sis kev sib xyaw tshuaj nrog kev kho mob tuaj yeem pab tau. Cov tshuaj nquag siv los kho agoraphobia suav nrog:
- Antidepressants. Selective serotonin reuptake inhibitor (SSRI) antidepressants, xws li paroxetine thiab fluoxetine, tuaj yeem pab yog tias koj muaj kev ceeb ntshai nrog koj agoraphobia. Lwm yam kev xaiv suav nrog tricyclic antidepressants thiab MAOI inhibitors.
- Tshuaj tiv thaiv kev ntxhov siab. Cov tshuaj xws li benzodiazepines tuaj yeem ua rau muaj kev nyob ntsiag to hauv qhov luv ntawm txoj hlua khi, tab sis cov tshuaj no tuaj yeem ua rau muaj mob ntxiv. Yog li ntawd, nws yog qhov zoo tshaj los txwv koj txoj kev siv cov tshuaj no rau thaum muaj xwm txheej ceev, xws li thaum muaj kev ceeb ntshai.
Kauj Ruam 2. Mus koom kev kho mob
Kev kho tus cwj pwm kev paub (CBT) yog hom kev kho mob zoo tshaj plaws rau agoraphobia. Cov txheej txheem sib xyaw kev paub kho tus kheej (uas hais txog tias qee txoj hauv kev xav ua rau qee yam mob hlwb) nrog kev coj tus cwj pwm (uas hais txog kev muaj peev xwm ntawm tus kheej los hloov tus cwj pwm uas tsim kev puas tsuaj rau lawv.
- Kev tswj hwm CBT zoo yuav tshwm sim nyob rau ob peb lub lis piam hauv kev kawm txog 50 feeb txhua. Koj tus kws pab tswv yim yuav tham nrog koj los ntawm koj qhov kev paub txog agoraphobia hauv ib lub lim tiam twg thiab koj yuav raug nug kom txheeb xyuas koj tus qauv ntawm lub siab thiab ua.
- Thaum kawg, koj yuav raug nug kom nthuav koj tus kheej mus rau qib sib tw nyuaj ntawm kev koom nrog hauv zej zog txhawm rau tshem tawm txoj kev xav thiab kev xav uas koj agoraphobia txhawb nqa. Ua ntej koj yuav mus rau tom khw li 15 feeb, tom qab ntawd 30 feeb, tom qab ntawd ib teev, thiab ntxiv rau kom txog thaum koj tau rov ua kom raug raws li qhov xwm txheej hauv zej zog.
Kauj Ruam 3. Rov mloog koj lub siab
Agoraphobia yog qhov tshwm sim ntawm koj lub hlwb qhia qee yam uas tsis muaj tseeb: "Koj raug kaw," "Koj tsis nyab xeeb ntawm no," lossis "Koj yuav tsum tsis txhob ntseeg leej twg." Los ntawm kev hloov kho thiab nquag tawm tsam koj qhov kev nkag siab yuam kev, koj tuaj yeem kawm paub tiv nrog agoraphobia. Thawj kauj ruam rau kev rov qhia dua yog kom paub tias koj lub siab tsis zoo, thiab qhov kev xav lossis cov cim koj tau txais yog qhov tsis raug.
Piv txwv li, thaum koj lub paj hlwb qhia koj kom chim siab vim tias muaj kev phom sij nyob ze, sau cov ntaub ntawv ntxiv. Xav txog kev ceeb ntshai ua ntej koj tau muaj thiab nco ntsoov tias koj muaj txoj sia nyob thiab tiv thaiv lawv yam tsis muaj kev raug mob lossis tuag (ib qho kev ntshai ntawm cov neeg uas muaj agoraphobia)
Kauj Ruam 4. Siv cov tswv yim daws teeb meem uas tsis zam kev zam
Cov tswv yim daws teeb meem uas tsis zam kev (raug) yuam kom koj ntsib cov xwm txheej uas xav tias muaj kev phom sij. Txhawm rau dhau los ua kev ntshai-dawb hauv cov xwm txheej uas tam sim no ua rau koj ntxhov siab, koj yuav tsum tau ntsib cov xwm txheej no ua ntej. Tsuas yog tom qab dhau los ntawm nplaim taws ntawm kev ntshai koj tuaj yeem tshwm sim, zoo li Phoenix, ua kom zoo dua thiab lub hlwb tag nrho.
- Piv txwv li, yog tias koj xav lossis ntshai nthwv dej ntawm kev ntshai thaum koj mus rau kev ncaws pob ntaus pob, sim mus rau hauv pab pawg me me hauv nroog lossis kev sib tw ncaws pob me txog li 15 txog 20 feeb. Ramp nws nce zuj zus, koom nrog kev ua si tom ntej no rau 30 txog 40 feeb, tom qab ntawd 60 txog 70 feeb thiab ntxiv rau. Thaum kawg, kev hloov pauv mus rau qhov kev sib tw ncaws pob tseem ceeb rau ob peb zaug, tom qab ntawd
- Ua siab ncaj nrog koj tus kheej txog koj qib kev nplij siab. Koj lub hom phiaj yuav tsum tsis txhob ua kom muaj kev ntshai ntshai agoraphobic, tab sis txhawm rau txheeb xyuas qhov ua rau muaj kev tawm tsam yam tsis muaj ib qho tiag. Tsis txhob maj cov txheej txheem los ntawm kev nthuav tawm koj tus kheej rau qhov ua rau muaj txiaj ntsig zoo sai sai. Pace koj tus kheej thiab khaws phau ntawv xov xwm ntawm qhov koj xav li cas tom qab txhua kis txhawm rau txhawm rau ntsuas koj qhov kev nce qib.
