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Kauj ruam 1: Saib daim duab loj

Hloov los ntawm kev pom koj cov teeb meem hnyav hauv tus kheej cov lus thiab hloov nws pom ib feem ntawm cov txheej txheem loj dua uas suav nrog koj tsev neeg xav tau, kev ua neej nyob, sijhawm ua haujlwm thiab lwm yam cuam tshuam rau koj li kev tawm dag zog thiab noj zaub mov noj, suav nrog txhua haiv neeg-nyiam zaub mov thiab ua haujlwm siab.

Thaum koj pom tias muaj pes tsawg tus sab nraud cuam tshuam rau koj txoj kev npaj noj qab haus huv thiab kev tawm dag zog, koj yuav paub tias kev poob phaus nrog lub zog ib leeg yog yuav luag tsis yooj yim sua. Farrokh Alemi, Ph.D., tus kws tshaj lij ntawm kev saib xyuas kev noj qab haus huv ntawm George Mason University Tsev Kawm Ntawv Saib Xyuas Neeg Mob hauv McLean, Va hais tias "Siv lub siab xav rau kev txhim kho tus kheej." . "

Kauj ruam 2: Txheeb xyuas qhov teeb meem

Ua ntej los txog nrog kev daws teeb meem, koj yuav tsum txheeb xyuas qhov teeb meem tiag tiag, hais tias Linda Norman, MSN, RN, koom nrog tus thawj coj ntawm Tsev Kawm Ntawv Kho Mob ntawm Vanderbilt University hauv Nashville, Tenn., Thiab ib ntawm Alemi cov kws tshawb fawb ua haujlwm.


Hais tias koj nyiam ris ntauv txhav heev. Es tsis txhob qhia koj tus kheej tias koj yuav tsum tau poob phaus, Norman qhia koj nug koj tus kheej cov lus nug, xws li "Dab tsi cuam tshuam nrog qhov hnyav nce uas ua rau kuv lub ris tsho nruj?" (tej zaum qhov teeb meem hauv qab yog dhuav ntawm kev ua haujlwm lossis qhov mob ntawm kev sib raug zoo tsis zoo) thiab "Dab tsi ua rau kuv qhov hnyav nce?" (tej zaum koj tsis siv sijhawm rau kev tawm dag zog, lossis koj noj zaub mov rau kev ntxhov siab thiab xav tau kawm lwm yam kev tswj hwm kev ntxhov siab yog li koj tuaj yeem ua tiav raws li phiaj xwm noj zaub mov zoo). Norman hais tias, "Muaj lus nug ntau ntxiv koj yuav nyob ze rau lub hauv paus ntawm qhov teeb meem."

"Nws kuj tseem pab 'teeb tsa' qhov teeb meem zoo," Alemi hais ntxiv. "Piv txwv li, koj yuav saib qhov hnyav nce raws li lub sijhawm kom haum." Thaum kawg, nws yog ib qho tseem ceeb uas yuav tau txheeb xyuas qhov teeb meem nyob rau hauv ib txoj hauv kev uas cia koj saib xyuas koj qhov kev nce qib thiab ntsuas qhov tshwm sim los ntawm qhov koj ua tau zoo npaum li cas los ntawm qhov ua rau qhov hnyav nce.


Kauj Ruam 3: Lub tswv yim daws teeb meem

Paub meej qhov teeb meem uas tiv thaiv koj los ntawm kev ua tiav kev noj qab haus huv yuag poob yuav coj koj mus rau qhov kev daws teeb meem. Yog tias koj tau hais qhov teeb meem tsis meej - "Kuv yuav tsum tau noj tsawg dua" - koj tau xaiv koj tus kheej rau kev noj zaub mov raws li kev daws teeb meem. Tab sis yog tias koj tshwj xeeb - "Kuv yuav tsum hloov txoj haujlwm lossis txo kuv txoj kev ntxhov siab los tiv thaiv kuv txoj kev noj qab haus huv" - tej zaum koj yuav xav txog ntau cov lus teb zoo rau koj cov teeb meem, xws li mus ntsib kws pab tswv yim ua haujlwm lossis pib ua haujlwm tshiab.

Sau txhua qhov kev daws teeb meem uas los rau hauv siab, tom qab ntawd npaj cov npe raws li qhov muaj feem thib, pib nrog cov uas pab cuam feem ntau rau qhov teeb meem lossis yuav muaj kev cuam tshuam loj tshaj rau qhov txiaj ntsig.

Kauj Ruam 4: Saib xyuas koj qhov kev nce qib

Ua thawj yam ntawm koj daim ntawv teev npe koj thawj qhov kev sim. Duncan Neuhauser, Ph.D., tus xibfwb qhia txog kev tswj hwm kev noj qab haus huv ntawm Case Western Reserve University School of Medicine hauv Cleveland hais tias "Hais qhov teeb meem yog koj nyob tsis tswm, thiab koj thawj qhov kev daws teeb meem yog ua haujlwm nrog phooj ywg tom qab ua haujlwm". thiab lwm tus ntawm Alemi kev tshawb fawb cov npoj yaig. "Koj tuaj yeem sim nrog siv koj lub sijhawm teev tav su los ua kev tawm dag zog 'hnub.' "


Tom qab ob peb lub lis piam, ntxiv cov sij hawm koj tawm dag zog. Yog tias koj thawj qhov kev daws teeb meem tsis ua haujlwm, sim chav ua si yav tsaus ntuj lossis nrhiav chaw ua si uas tib neeg taug kev lossis khiav tom qab ua haujlwm. Yeej lossis poob, khaws cov ntawv. Neuhauser hais tias, "Ntsuas koj qhov kev nce qib txhua hnub, thiab muab cov txiaj ntsig tso rau hauv kab ntawv lossis kab ntawv. Cov kev pom pom kev tau pab tau."

Cov ntaub ntawv koj sau kuj yuav ua rau koj paub txog koj cov kev hloov pauv ib txwm muaj. Tej zaum koj yuav muaj zog dua nyob rau qee hnub ntawm koj lub cev kev coj khaub ncaws, piv txwv li, lossis koj tuaj yeem nce 2 phaus thaum koj siv sijhawm so nrog qee tus phooj ywg. Norman hais tias "Kev sau cov ntaub ntawv tsis yog hais txog kev taug qab koj qhov hnyav," Norman hais. "Nws yog hais txog kev taug qab cov txheej txheem uas cuam tshuam koj qhov hnyav."

Kauj Ruam 5: Txheeb xyuas cov teeb meem

"Yuav muaj kev kub ntxhov, kev cuam tshuam sab nraud, lub sijhawm koj yuav tsum noj Grandma lub ncuav qab zib," Neuhauser hais. Koj yuav muaj hnub uas koj tsis tuaj yeem tawm dag zog thiab hnub thaum koj yuav raug ntxias los ntawm cov hnub so noj mov, thiab vim tias koj tab tom taug qab koj qhov kev nce qib, koj yuav tuaj yeem txheeb xyuas cov xwm txheej twg ua rau hnyav nce.

Alemi hais tias "Muaj pov thawj ntau dhau los ntawm ntau qhov chaw, suav nrog kev tshawb fawb txog kev quav tshuaj yeeb dej caw, qhia tias cov xwm txheej ua rau rov huam tuaj," Alemi hais. "Koj yuav tsum nrhiav seb qhov xwm txheej twg ua rau koj rov mus rau qhov qub." Thaum koj paub tias kev ua hauj lwm lig ua rau koj nkees heev rau kev tawm dag zog, piv txwv li, koj tuaj yeem sim cov tswv yim kom tawm haujlwm raws sijhawm. Yog tias koj tshuab koj cov zaub mov noj qab haus huv vim tias koj noj mov nrog cov phooj ywg uas ib txwm xaj ntau dhau, sim ua kom koj lub tsev noj mov thiab xyuas kom koj xaj khoom noj qab haus huv.

Kauj Ruam 6: Tsim ib pab neeg txhawb nqa

Qee tus neeg poob phaus nrog kev pab ntawm cov phooj ywg noj zaub mov, tab sis kom muaj txoj hauv kev zoo tshaj plaws, koj xav tau kev txhawb nqa ntawm cov neeg uas kev txiav txim siab yuav cuam tshuam rau koj kev rau siab.

Alemi hais tias "Thaum koj hloov pauv thoob plaws ntiaj teb, koj cov kev ua cuam tshuam rau ntau tus neeg," Alemi hais. "Yog tias koj npaj yuav poob phaus los ntawm kev hloov koj cov khoom noj khoom haus, kev ua noj ua haus thiab lub tswv yim rau kev noj zaub mov kom zoo, ces txhua tus neeg hauv tsev yuav raug cuam tshuam. Koj zoo dua los koom nrog lawv txij thaum pib."

Pib los ntawm kev qhia cov phooj ywg no thiab cov neeg hauv tsev neeg txog kev poob phaus feem ntau (suav nrog qhov kev hloov pauv hauv lub neej uas tsim nyog) thiab koj lub hom phiaj tshwj xeeb txog kev poob phaus kom zoo, tom qab ntawd koom nrog lawv hauv koj qhov kev sim niaj hnub. Alemi hais tias "Txhua pawg yuav tsum tau pom zoo tso siab rau cov ntaub ntawv," Raws li cov txiaj ntsig ntawm koj qhov kev hloov pauv tuaj, suav nrog qhov tshiab, kev noj qab haus huv dua, faib rau lawv nrog pab pawg.

Tom qab tag nrho, thaum koj thaum kawg daws koj cov teeb meem hnyav, cov neeg no yog cov uas yuav pab koj ua kev zoo siab rau koj txoj kev vam meej. Lawv kuj tseem yuav ua tsaug rau koj uas tau pab lawv ib yam.

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