Cov Cim Qhia Txog Kev Ua Phem Tsis Zoo Uas Txhua Tus Yuav Tsum Paub

Zoo Siab

• Tshuaj xyuas rau

Txawm hais tias lawv yuav tsis yog lub ntsiab lus ntawm kev xaiv thaum hnub Sunday brunch lossis kev sib tham sib tham ntawm cov phooj ywg hauv pawg ntawv, kev ceeb ntshai yog deb ntawm qhov tsis tshua muaj. Qhov tseeb, tsawg kawg 11 feem pua ​​ntawm cov neeg laus Asmeskas tau ntsib kev ceeb ntshai txhua xyoo, raws li phau ntawv Merck. Thiab National Institute of Mental Health kwv yees tias ze li 5 feem pua ​​​​ntawm cov neeg laus hauv Teb Chaws Asmeskas muaj kev ntxhov siab nyob rau qee lub sijhawm hauv lawv lub neej. ICYDK, kev ntxhov siab ntxhov siab yog ib hom kev ntxhov siab uas tshwm sim los ntawm kev npaj txhij txog thiab rov ua dua ntawm kev ntshai hnyav uas tuaj yeem tshwm sim txhua lub sijhawm, raws li NIMH. Tab sis, ntawm no yog qhov, koj tsis tas yuav raug kuaj mob nrog kev tsis txaus siab kom muaj kev tawm tsam txaus ntshai, hais tias Terri Bacow, Ph.D., New York City-based kws kho mob puas siab puas ntsws. "Thaum kev tawm tsam ceeb ntshai yog cov tsos mob ntawm kev ntxhov siab, ntau tus neeg muaj kev tawm tsam ib leeg los yog ua rau muaj kev ceeb ntshai nyob rau hauv cov xwm txheej ntawm lwm yam kev ntxhov siab, xws li phobias." (Related: Vim Li Cas Koj Yuav Tsum Txhob Hais Tias Koj Muaj Kev ntxhov siab yog tias koj tsis ua tiag tiag)

Ib qho kev tawm tsam yuav ua rau muaj kev ntxhov siab thiab kev ntxhov siab mus rau qib tom ntej. "Thaum muaj kev ntxhov siab, lub cev nkag mus rau hauv kev sib ntaus lossis kev sib ntaus sib tua thiab npaj nws tus kheej los tawm tsam lossis khiav," piav qhia Melissa Horowitz, Psy.D., tus thawj coj ntawm Clinical Training ntawm American Institute for Cognitive Therapy. (Kev rov kho dua: Kev sib ntaus lossis ya dav hlau yog qhov tseem ceeb thaum koj lub cev raug dej nyab nrog cov tshuaj hormones los teb rau qhov pom kev hem thawj.) "Tab sis qhov tseeb yog tias tsis muaj qhov txaus ntshai tiag tiag. cov tsos mob, ”nws hais.

Cov kev xav somatic suav nrog cov npe ntxhua khaub ncaws ntawm cov tsos mob suav nrog xeev siab, nruj hauv siab, sib tw lub plawv, ua rau lub siab xav, thiab ua tsis taus pa. Lwm yam cim qhia txog kev ntshai ntshai? Kev tshee tshee, tshee hnyo, tingling, kiv taub hau, tawm hws, thiab ntau dua. "Qee tus neeg tau txais ob peb [ntawm cov cim qhia ntawm kev ceeb ntshai], qee tus neeg tau txais ntau," Bacow sau tseg. (Yog tias koj tab tom xav, "Dab tsi yog cov cim qhia ntawm kev ntxhov siab?" ces tej zaum koj yuav xav paub tias koj tuaj yeem muaj kev ntxhov siab hauv koj pw tsaug zog, thiab.)

Horowitz hais tias "Thaum muaj kev tawm tsam txaus ntshai, muaj qhov tshwm sim tam sim ntawm kev ntshai uas hnyav thiab luv luv, ntev dua 10 feeb," Horowitz hais. "Cov kev xav no tuaj yeem zoo li koj muaj lub plawv nres, tswj tsis tau, lossis tseem tuag." Kev ntshai thiab tsis paub tseeb ib puag ncig dab tsi tshwm sim tuaj yeem ua rau koj hnov ​​zoo li phem dua, ua yeeb yam zoo li roj ntawm koj qhov kev kub ntxhov. Thiab yog vim li cas Bacow hais tias, "qhov tseem ceeb yog tsis txhob ntshai ntawm kev ntshai. Yog tias koj freak tawm, qhov kev xav tau muaj zog dua."

Xav txog nws li no: Cov tsos mob ntawm kev ntxhov siab - puas yog kiv taub hau, ua tsis taus pa, tawm hws, koj lub npe - yog koj lub cev txoj kev teb rau qhov kev hem thawj thiab, dhau los, "khiav xyaum" los npaj koj rau coj qhov kev hem thawj, piav qhia Bacow.Tab sis thaum koj pib hyperfocus rau lossis kev ntxhov siab txog kev hnov ​​​​cov kev xav no, koj xa koj lub cev mus rau hauv kev ua haujlwm dhau los thiab ua rau cov kev xav ntawm somatic.

Ua li cas los xij, yog tias koj tau ntsib kev ceeb ntshai, teem sijhawm nrog koj tus kws kho mob. Horowitz hais tias, "Koj yuav tsis xav tawm qhov mob hnyav, xws li teeb meem hauv plawv, ua rau ntshai," Horowitz hais. Thiab yog tias koj tab tom ntsib kev tawm tsam ntau zaus, koj yuav xav nrhiav kev kho mob, xws li kev paub txog kev coj cwj pwm vim tias cov tsos mob tuaj yeem cuam tshuam koj lub neej niaj hnub. (Muaj feem cuam tshuam: Kev Pabcuam Kev Puas Hlwb Dawb uas Muab Kev Txhawb Nqis Tus Nqi thiab Muaj Kev Pab Tau)

Txawm hais tias cov tsos mob ntawm kev ceeb ntshai yog qhov paub zoo, qhov ua rau muaj tsawg dua. Horowitz hais tias "Tej zaum yuav muaj caj ces lossis kev lom neeg lom zem," Horowitz hais. Ib qho xwm txheej tseem ceeb hauv lub neej lossis kev hloov pauv ntawm lub neej uas tshwm sim thaum lub sijhawm luv luv tuaj yeem ua rau muaj kev cuam tshuam rau kev ntxhov siab, thiab.

"Nws kuj tseem yuav muaj qee yam uas ua rau cov neeg muaj kev ntshai," nws hais ntxiv. Caij tsheb thauj mus los rau pej xeem, nyob hauv ib puag ncig qhov chaw, lossis xeem ib leeg tuaj yeem ua rau muaj kev txaus thiab txaus los coj ib qho ntawm cov lus hais los ntawm kev ceeb ntshai. Qee yam kev kho mob tuaj yeem txhawb koj txoj kev pheej hmoo ib yam nkaus. Piv txwv li, cov neeg uas muaj mob hawb pob yog 4.5 npaug ntau dua yuav muaj kev ntxhov siab ntau dua li cov neeg tsis muaj mob ua pa, raws li kev tshawb fawb hauv American Journal of Respiratory and Critical Care Medicine. Ib txoj kev xav: Cov tsos mob hawb pob, xws li ua pa ntau dhau tuaj yeem ua rau muaj kev ntshai thiab ntxhov siab, uas tuaj yeem ua rau muaj kev ceeb ntshai.

Yog tias koj muaj kev ntshai, muaj qee yam uas koj tuaj yeem ua tau los pab koj tus kheej kom rov zoo sai dua (thiab tsis muaj leej twg xav ua pa rau hauv lub hnab ntawv). Thaum koj yuav tsum ib txwm pom tus kws kho mob - thiab ua rau muaj kev ceeb ntshai hnyav - yog tias koj pom cov cim ntawm kev ceeb ntshai tuaj thiab ntsib kev tawm tsam, cov lus qhia no tuaj yeem pab koj nyob rau lub caij sov.

1. Hloov koj ib puag ncig. Nws tuaj yeem yooj yim xws li kaw koj lub qhov rooj ua haujlwm, zaum hauv chav da dej, lossis nqis mus rau qhov chaw ntsiag to hauv Starbucks. Thaum nyob rau hauv throes ntawm panic nres, nws yuav nyuaj heev kom qeeb. Tam sim no nrhiav qhov chaw uas nyob ntsiag to - thiab muaj kev cuam tshuam tsawg dua - tuaj yeem ua qhov sib txawv loj hauv kev txwv lub voj voog ntawm kev ntshai uas koj xav, hais tias Horowitz. "Cia li zaum, kaw koj lub qhov muag, thiab maj mam ua pa tob rau hauv thiab tawm."

2. Siv tus kheej tham. Txawm hais tias nrov nrov lossis hauv koj lub siab, tham koj tus kheej los ntawm qhov koj tab tom ntsib. Piv txwv li, koj tuaj yeem hais tias, "Kuv lub siab dhia nrawm, zoo li nws tau nrawm dua li tsib feeb dhau los." "Kev muaj peev xwm nthuav tawm koj tus kheej rau qhov xav tias txaus ntshai lossis hem yuav pab koj nco qab tias lawv tsuas yog hnov ​​​​qab thiab txawm tias lawv tsis xis nyob tam sim no, lawv tsis txaus ntshai thiab yuav tsis nyob mus ib txhis," piav qhia Horowitz.

3. Ua ntej ntawm koj tus kheej. Nrog koj ob lub qhov muag kaw, duab koj tus kheej muaj peev xwm tiv taus. "Xav txog koj tus kheej nyob rau hauv ib qho chaw uas koj tsis tau ntsib cov tsos mob tshwm sim thiab rov qab los rau koj lub neej txhua hnub," nws hais. Qhov no pab koj lub paj hlwb ntseeg tias nws tuaj yeem ua tau, uas tuaj yeem pab xaus koj qhov kev ntshai sai dua. (Mus ntxiv tom ntej: Qhia Koj Lub Cev kom Tsis Muaj Kev Nyuaj Siab Nrog Qhov Kev Ua Pa Ua Ntej)

Tshuaj xyuas rau