Dab Tsi Koj Yuav Tsum Tau Paub Txog Yog Tias Koj Muaj Kev Ntsuas Txhaum Cai Thaum Uas Tsav Tsheb

Zoo Siab

• Koj yuav paub tau li cas yog tias nws yog lub zog ceeb?
• Dab tsi ua rau ceeb ntshai nres thaum tsav tsheb?
• Kev ntshai tuaj yeem kuaj pom tau li cas?
• Cov lus qhia rau kev daws qhov ntshai
• Siv tej yam kom zoo
• Koom tes rau koj qhov kev nkag siab
• Txias tawm
• Ua tsis taus pa
• Tsom koj cov tsos mob, tsis yog kev xav tom qab lawv
• Kav tsij khiav tawm, yog tias koj tsav mus tau nyab xeeb
• Yuav kho dab tsi kom ceeb ntshai thaum tsav tsheb?
• Txawj ntse kho cwj pwm (CBT)
• Kho dej kho
• Kev kho online
• Cov tshuaj noj
• Qhov tshwm sim yog dab tsi yog tias koj muaj kev ceeb ntshai?
• Cov nqa mus

Ceeb ntshai, los yog lub sijhawm luv luv ntawm qhov kev ntshai tshaj plaws, tuaj yeem ua rau txaus ntshai tsis muaj teeb meem thaum lawv tshwm sim, tab sis lawv tuaj yeem yog qhov txaus ntshai tshwj xeeb yog tias lawv tshwm sim thaum koj tsav.

Txawm hais tias koj yuav muaj qhov ua rau ceeb ntshai ntau dua yog tias koj muaj kev ntxhov siab lossis kev ntshai, lawv yuav tshwm sim txawm tias koj tsis xav.

Tab sis muaj kev cia siab. Ceeb kev tawm tsam yog qhov tuaj yeem kho tau, thiab muaj cov kauj ruam uas koj tuaj yeem ua los pab daws qhov kev tawm tsam uas txaus ntshai thaum koj nyob tom qab lub log.

Koj yuav paub tau li cas yog tias nws yog lub zog ceeb?

Ceeb kev ntshai thiab ceeb ntshai yog koom nrog ntau yam kev ntxhov siab, tab sis kev tawm tsam thiab kev ntxhov siab tsis yog tib yam.

Cov kev ceeb ntshai ib txwm muaj ntau cov tsos mob hauv lub cev uas tuaj yeem cuam tshuam dab tsi uas koj tau ua rau ib lub sijhawm luv luv. Lawv yuav ua rau koj xav cais tawm lossis cais tawm ntawm koj tus kheej lossis lub ntiaj teb nyob ib puag ncig koj.

Tsis zoo li kev ntxhov siab, ceeb tawm tsam feem ntau zoo li tshwm sim yam tsis muaj laj thawj.

Kawm paub ntxiv txog dab tsi ceeb kev ntshai yuav xav zoo li no.

• lub siab tam sim ntawd ntshai heev
• pounding lub plawv los yog lub plawv dhia ceev ceev
• tingling thiab kiv taub hau
• zoo li koj yuav tsaus muag
• muaj teeb meem ua pa lossis zoo li koj zawm caj pas
• xeev siab
• tawm hws thiab ua daus no
• taub hau, hauv siab, lossis mob plab
• zoo li koj yuav plam tswj
• mloog zoo li koj yuav tuag

Kev ntxhov siab ntxhov siab tuaj yeem koom nrog qee qhov tsos mob tshwm sim. Qhov tseeb, koj tseem yuav xav tias koj muaj qhov ua rau ceeb ntshai. Kev ntxhov siab yuav pib qeeb qeeb thiab cuam tshuam nrog cov kev mob tshwm sim hauv lub siab, xws li txhawj xeeb, tshee lossis ib qho kev ntxhov siab.

Nws kuj tseem yuav nyob ntev dua li ib qho kev tawm tsam. Kev ntxhov siab feem ntau ua rau muaj kev ntxhov siab, tab sis nws tsis yog txhua yam cuam tshuam rau koj.

Muaj txawm tias ib qho kev tawm tsam yuav ua rau koj txhawj xeeb txog qhov muaj lwm tus. Nws tsis yog qhov tsis yooj yim ua rau muaj kev txhawj xeeb txog qhov muaj ntau qhov kev ntshai ua rau koj hloov koj txoj kev ua neej txhua hnub los tiv thaiv lawv.

Dab tsi ua rau ceeb ntshai nres thaum tsav tsheb?

Koj yuav muaj qhov ua rau ceeb ntshai thaum koj tsav tsheb vim ntau yam laj thawj.

Qee zaum, kev poob siab tshwm sim tsis muaj qhov tseeb. Txawm li cas los xij, qee yam tseem ceeb tuaj yeem ua rau muaj kev ceeb ntshai ntau dua, xws li:

• tsev neeg keeb kwm ceeb toom kev ntxhov siab
• kev ntxhov siab tseem ceeb lossis hloov lub neej
• qhov xwm txheej dhau los lossis raug mob, txawm tias ib qho tsis cuam tshuam nrog kev tsav tsheb

Yog tias koj muaj kev ceeb ntshai ib ntus dhau ib ntus, koj yuav txhawj txog qhov yuav muaj dua ib zaug ntxiv, tshwj xeeb yog qhov xwm txheej lossis qhov chaw uas koj yuav ua rau koj tus kheej lossis lwm tus raug xwm txheej.

Ceeb kev tawm tsam feem ntau yog los ntawm qhov kev ntshai tsam tswj tsis tau tus kheej, tab sis qhov muaj qhov kev txhawj xeeb no yuav ua rau nws yuav muaj qhov xwm txheej ntau dua.

Kev ntshai, ntxhov siab, lossis ntxhov siab rau ib qho laj thawj thaum tsav tsheb tsis tas yuav ua rau koj ntshai, tab sis cov ntsiab lus no tuaj yeem ua rau muaj kev tawm tsam.

Cov kev ceeb ntshai kuj tuaj yeem tshwm sim los teb kev ntshai los yog thaum koj tau dhau ntawm qhov tshwm sim, xws li kev tshwm sim, pom, ntxhiab tsw hnov, suab los yog qhov kev xav uas ua rau koj nco txog koj txoj kev ntshai lossis txog lub sijhawm koj tau ua rau muaj kev ceeb.

Yog koj muaj phobia koj tej zaum yuav muaj qhov tuaj ceeb ntshai. Piv txwv li, ntsib qhov koj ntshai uas yuav ua rau muaj kev ceeb ntshai.

Qhov no yuav tshwm sim nrog kev tsav tsheb ntxhov siab lossis tsav tsheb tsis zoo, lossis tej yam uas koj yuav ntsib thaum tsav tsheb, xws li choj, qhov, ntau lub cev dej, lossis muv thiab lwm yam kab uas koj xav tias tuaj yeem nkag rau hauv koj lub tsheb.

Kev ntshai tuaj yeem kuaj pom tau li cas?

Txhawm rau kuaj kev ceeb ntshai, tus kws tshaj lij mob hlwb - xws li tus kws kho mob hlwb, kws kho kev puas siab ntsws, lossis tus kws kho hlwb (psychiatrist) yuav nug koj kom piav qhia txog yam koj tau ntsib dhau los, thaum nws tau tshwm sim, koj ua haujlwm dabtsi, thiab koj nyob qhov twg.

Cov kws paub txog kev mob hlwb piv cov kev mob uas koj piav qhia rau cov uas tau teev tseg rau hauv Kev Tshuaj Ntsuam Xyuas thiab Kev Tshuaj Ntsuam Xyuas Kev Puas Hlwb, Lub Cim Thib Tsib (DSM-5) los pab txheeb xyuas qhov ua rau ceeb.

Kev tawm tsam nws tus kheej tsis yog kev mob hlwb, tab sis nws tuaj yeem tshwm sim los ntawm lwm qhov kev mob, xws li kev ntxhov siab, kev ntxhov siab ntawm zej zog, teeb meem tom qab teeb meem (PTSD), kev nyuaj siab, thiab ceeb ntshai, los ntawm ob peb tug.

Nws tseem raug suav tias yog qhov ua tshwj xeeb rau qee yam kev mob hlwb, suav nrog kev nyuaj siab, PTSD, thiab kev quav tshuaj yeeb tshuaj.

Yog tias koj muaj qhov ceeb ntshai, niaj hnub txhawj xeeb txog qhov muaj ntau dua, thiab hloov koj lub neej txhua hnub lossis tus cwj pwm kom tsis txhob muaj kev ntxhov siab, koj yuav muaj kev kub ntxhov siab. Tus mob no tau muab cais ua qhov kev ntxhov siab tsis zoo hauv DSM-5.

Kev ntxhov siab Panic yog ib txoj kev kho tau, tab sis koj yuav tsum tau ntsib tus kws kho kev puas siab ntsws kom paub tseeb thiab nrhiav kev kho kom zoo tshaj rau koj.

Cov lus qhia rau kev daws qhov ntshai

Kev ntshai tuaj yeem tsim kev ntshai thiab lub cev tshwm sim. Nws tsis yog qhov tsis yooj yim los mloog zoo li koj tuaj yeem tuag, nrog rau lwm qhov tsis hnov ​​zoo.

Tej zaum koj yuav mob siab nyob ntsiag to thaum koj mloog zoo li kiv taub hau, taws taub hau me ntsis, lossis nws tsis tuaj yeem ntes koj ua pa. Koj yuav tau thawb tawm thiab nqis mus hauv koj lub tsheb tam sim ntawd.

Yog koj nyob rau qhov chaw nyab xeeb, tawm hauv lub tsheb yuav pab koj tsis tshua zoo siab tam sim, tab sis nws yuav tsis pab koj hais txog qhov ua rau koj ceeb.

Tab sis koj yuav ua li cas yog tias nws tsis nyab xeeb lossis tuaj yeem rub tawm thiab tawm hauv koj lub tsheb? Nov yog ob peb lub tswv yim los pab koj tiv thaiv kev ntxhov siab thaum tsav tsheb:

Siv tej yam kom zoo

Yog tias koj swm nrog kev tsav tsheb, mloog nkauj, podcasts, lossis lub xov tooj cua thaum koj tsav yuav pab koj tsom mus rau ib yam dab tsi dua li koj cov kev xav ntxhov siab.

Yog tias koj nyob nrog kev ntxhov siab lossis lwm tus mob hauv lub paj hlwb, suab paj nruag feem ntau tuaj yeem pab koj daws cov kev xav ntxhov siab thiab lub siab, thiab tiv thaiv kev ntshai.

Sim ua cov suab nkauj uas koj nyiam ntsiag to, cov nkauj kom nrov los yog "txias txias". Lub mloog lus hauv suab paj nruag lossis lub suab lus hauv xov tooj cua kuj tseem tuaj yeem pab ua kom koj lub siab xav txog qhov uas yuav ua rau ntxhov siab lossis ntxhov siab.

Koom tes rau koj qhov kev nkag siab

Noj cov qhob noom qaub lossis ntsim, pos hniav, lossis ib yam txias haus nrog koj thaum koj tsav mus lwm qhov. Yog tias koj pib ntxhov siab, ntxais cov khoom qab zib lossis haus dej rau koj haus.

Kev haus dej txias los yog ntse ntawm cov khoom qab zib tuaj yeem pab koj rov qab hnov ​​koj lub siab thiab tsom mus rau ib yam dab tsi ntxiv rau koj ceeb. Kev zom khoom qab zib kuj tseem tuaj yeem pab tau.

Txias tawm

Yog tias koj pib kiv taub hau, maj mam tob tob, lossis tawm hws, tig lub tshuab cua txias lossis dov koj lub qhov rais. Huab cua txias ntawm koj lub ntsej muag thiab txhais tes tuaj yeem pab ua kom koj tus mob yooj yim, thiab koj yuav zoo siab.

Ua tsis taus pa

Kev ceeb ntshai tuaj yeem ua rau txog siav thiab ua rau koj xav tias koj zawm caj pas. Qhov no yuav txaus ntshai, tab sis sim ua kom qeeb qeeb, sib sib zog nqus pa. Tsom rau kev ua pa rau hauv thiab tawm, tsis yog nyob ntawm qhov ua kom daig caj dab.

Xav txog kev ua tsis taus pa yuav ua rau nws nyuaj rau kev ua pa. Cov kev tawm dag zog no yuav pab tau.

Tsom koj cov tsos mob, tsis yog kev xav tom qab lawv

Ua pa maj mam sib zog, tshem koj ob txhais tes yog tias lawv tshee tshee, thiab qhib AC yog koj hnov ​​kub lossis tawm hws - lossis lub rhaub yog tias koj ntawj txias.

Nco ntsoov tias koj tus kheej lub cev tsis tshwm sim loj heev thiab nws yuav ploj mus ob peb feeb. Sim tsis xav txog qhov koj ntshai. Nws tuaj yeem pab muab koj tus kheej rau qee yam kom mob siab txog, xws li lub tsev sib nrug lossis qhov phiajcim los saib xyuas.

Kav tsij khiav tawm, yog tias koj tsav mus tau nyab xeeb

Sib thawb los ntawm kev ntshai uas ua nrog kev ntshai yuav tuaj yeem pab koj kov yeej nws. Kho kev ntxhov siab feem ntau cuam tshuam nrog kev nkag siab tias txawm li cas los zoo li lawv ntshai, kev tawm tsam tsis yog qhov tseeb yuav ua rau koj mob.

Tsav tsheb los ntawm kev tawm tsam ceeb tuaj yeem pab koj paub tias nws tsis tswj hwm koj thiab ntseeg koj tias koj tuaj yeem tswj hwm nws yam tsis muaj dab tsi tshwm sim tsis zoo. Qhov no yuav pab koj mloog zoo dua yuav daws qhov ntshai tsam raug mob yog tias koj muaj lwm tus.

Yuav kho dab tsi kom ceeb ntshai thaum tsav tsheb?

Coob leej ntau tus neeg uas muaj qhov ceeb ntshai tsis muaj qhov thib ob. Yog tias koj muaj ntau dua ib qho kev tawm tsam, koj yuav tsum xav txog kev mus cuag kws kho mob hlwb. Kev kho tuaj yeem pab koj kawm paub txog kev ua raws li cov kev ntxhov siab thiab daws qhov teeb meem twg.

Yog tias koj tau rov qab ceeb ntshai dua, siv sijhawm ntev heev uas txhawj xeeb txog lwm yam kev ntshai, thiab pib zam kev ua haujlwm, tsev kawm ntawv lossis lwm qhov chaw uas koj nquag mus, koj yuav muaj kev kub ntxhov siab.

Li ib feem peb ntawm cov neeg uas muaj kev ntshai ceeb kuj tseem muaj tus mob pastraphobia. Tus mob no muaj kev ntshai ntxiv uas muaj lwm yam kev ntshai thiab tsis tuaj yeem ua kom nyab xeeb. Cov xwm txheej no nws yuav cuam tshuam koj lub neej tsis zoo thiab ua rau nws nyuaj rau koj txawm tias yuav ncaim koj lub tsev.

Kev kho tuaj yeem pab kho ob qho tib si ceeb kev ntxhov siab thiab agoraphobia. Nov yog hom kev kho mob uas nyiam siv tshaj plaws:

Txawj ntse kho cwj pwm (CBT)

CBT yog thawj qhov kev kho rau qhov ntshai, tab sis ntxiv kev qhia paub ntxiv tuaj yeem muaj txiaj ntsig ntau dua.

Saib ntawm 100 tus neeg pom cov pov thawj los qhia tias cov neeg uas tau txais kev ua kom zoo dua qub thiab kev xyaum ua haujlwm ntxiv nrog rau cov qauv CBT muaj kev tiv thaiv zoo dua thiab tau ua lub neej zoo dua qub.

Kho dej kho

Kev kho kom zoo kuj tseem tuaj yeem pab koj nrog cov kev tawm tsam ceeb uas tau tshwm sim vim yog phobia lossis lwm qhov xwm txheej ntshai. Txoj hauv kev no yog maj mam nthuav tawm koj tus kheej rau yam uas koj ntshai uas muaj kev pab los ntawm tus kws kho mob.

Yog tias koj ntshai kev tsav tsheb, lossis tej yam uas koj yuav ntsib thaum tsav tsheb, xws li choj lossis tunnels, kev kho mob tuaj yeem pab koj kawm paub kov yeej koj ntshai. Qhov no tuaj yeem txo lossis tshem tawm qhov kev ntshai.

Kev kho online

Kev kho mob online kuj tseem yuav pab ua rau muaj kev kub ntxhov thiab ntshai tuaj. Ib qho pom ib hom ntawm internet nyob rau CBT, hu ua Panic Online, tau hais txog cov txiaj ntsig zoo ib yam rau cov neeg tuaj koom nrog kev kho ntsej muag.

Cov tshuaj noj

Qee yam tshuaj noj kuj tuaj yeem pab ua rau muaj kev ntshai tsaj, tab sis lawv tsis hais qhov pib ua rau ceeb kev ntshai. Cov tshuaj kho tus kws kho kev puas siab ntsws xav:

• xaiv serotonin reuptake inhibitors (SSRIs)
• serotonin-norepinephrine reuptake inhibitors (SNRIs)
• benzodiazepines

Benzodiazepines tuaj yeem sib ntxiv, yog li koj feem ntau tsuas yog siv lawv rau ib lub sijhawm luv luv. Piv txwv li, lawv yuav pab koj tswj cov tsos mob ntawm kev ceeb ntshai tsam loj kom koj tuaj yeem ua haujlwm ntawm qhov laj thawj hauv txoj kev kho.

Qhov tshwm sim yog dab tsi yog tias koj muaj kev ceeb ntshai?

Ceeb kev ntshai thiab ceeb ntshai feem ntau txhim kho nrog kev kho mob, thiab tus kws paub txog kev mob hlwb tuaj yeem pab koj nrhiav cov kev kho mob uas ua haujlwm zoo tshaj rau koj.

Thaum koj tseem nyob hauv kev kho, nws yog ib lub tswv yim zoo los sim thiab ua cov haujlwm uas koj ib txwm ua, nrog rau kev tsav tsheb. Yog koj tsis xav tsav tsheb tawm tsam kev ntshai tsam muaj kev ceeb ntshai, koj yuav pom tias nws nyuaj tshaj los pib tsav tsheb dua.

Sim tsav tsheb mus los yog ntawm txoj kev ntsiag to uas koj tuaj yeem xyaum ua pa tob tob lossis lwm yam kev tawm dag zog yog tias koj pib ntxhov siab. Nws kuj yuav pab tau kom coj ib tus phooj ywg lossis ib tus neeg hauv koj tsev neeg nrog koj thaum koj tsav.

Cov nqa mus

Coob leej yuav ntshai thaum lawv tsav tsheb. Yog tias koj pom koj tus kheej ntshai heev thiab muaj cov tsos mob ntawm lub cev, koj yuav muaj qhov ntshai tsam muaj qhov tsis txaus siab.

Yog tias koj tau muaj qhov ceeb ua nyob tom qab lub log lossis txhawj xeeb txog qhov muaj ib tus, xav nrog tus kws sib sab laj tham. Txoj kev kho tuaj yeem pab tiv thaiv kev ntshai thaum tsav tsheb thiab pab koj npaj tswv yim los daws koj cov kev ntshai txog tsav tsheb.