Nov Yog Qhov Koj Yuav Tsum Ua Yog Tias Koj Muaj Panic Attack Hauv Pej Xeem

Zoo Siab

• 1. Khaws cov khoom siv hauv lub “hnab twj ywm” hauv koj lub hnab lossis tsheb
• 2. Coj koj tus kheej mus rau qhov chaw nyab xeeb
• 3. Thov kev pab yog tias koj xav tau
• 4. Xuas koj tus kheej ib yam li koj nyob hauv tsev
• 5. Nyob hauv koj lub tsev
• Siv cov tswv yim no tuaj yeem pab tshem lub zog ntawm kev tawm tsam ntawm pej xeem

Ceeb kev tawm tsam hauv cov pej xeem tuaj yeem ua kom txaus ntshai. Nov yog 5 txoj hauv kev rau lawv nyab xeeb.

Tau ob peb xyoos dhau los, kev ceeb ntshai yog ib qho ntawm kuv lub neej.

Feem ntau kuv muaj li ob los yog peb hlis nyob rau ib hlis, txawm tias kuv tau ploj mus ib hlis yam uas tsis muaj ib qho, thiab feem ntau lawv ua nyob hauv tsev. Thaum ib tug pib hauv tsev, Kuv paub tias kuv tuaj yeem nkag tau kuv lub lavender tseem ceeb roj, daim pam hnyav, thiab noj tshuaj yog tias kuv xav tau.

Hauv feeb, kuv lub plawv dhia qeeb qeeb thiab kuv ua tsis taus pa rov qab zoo li qub.

Tab sis muaj qhov ua rau ceeb ntshai hauv zej zog? Ntawd yog kev sib txawv kiag li.

Kuv tau paub tias ua rau muaj kev kub ntxhov nyob hauv dav hlau, uas yog qhov chaw muaj kev ntxhov siab ntau. Tab sis lawv kuj tshwm sim nyob rau hauv qhov chaw tsis tau xav txog, xws li lub tsev muag khoom noj thaum kuv tau ntxhov siab dhau los ntawm kev nruj thiab ntau pab neeg. Los sis txawm tias ntses dolphin saib thaum lub nthwv dej tsis muaj dej khov.

Hauv kuv lub siab, yav dhau los kev ntshai pej xeem tawm vim tias lawv muaj kev ntxhov siab ntau dua thiab kuv tsis tau npaj.

Dr. Kristin Bianchi uas yog ib tug kws daws teeb meem nyuaj siab mob siab ntsws hauv Maryland's Center for Anxiety & Behavioral Change, ntseeg hais tias kev tawm tsam pej xeem ua rau lawv muaj kev cov nyom.

"Nws yog ib qho ua rau muaj kev ntxhov siab rau tib neeg kom muaj kev tawm tsam hauv zej zog ntau dua li nyob hauv tsev vim tias lawv muaj peev xwm nkag tau yooj yim rau cov kev lom zem thiab cov neeg hauv lawv lub tsev ntau dua li lawv nyob hauv thaj chaw pej xeem," nws hais.

"Ntxiv mus, hauv tsev, tib neeg tuaj yeem ntsib lawv cov kev tawm tsam 'tsis pub lwm tus paub' tsis muaj leej twg ntshai lwm tus paub txog lawv cov kev ntxhov siab thiab xav tias muaj dab tsi tsis raug," nws hais ntxiv.

Ntxiv nrog rau qhov kev xav tsis tau npaj siab, Kuv kuj tau sib cav nrog kev txaj muag thiab txaj muag ntawm qhov muaj kev ceeb ntshai nyob hauv nruab nrab ntawm cov neeg tsis paub. Thiab nws zoo nkaus li kuv tsis yog ib leeg hauv qhov no.

Kev xav phem thiab txaj muag, Bianchi piav qhia, tuaj yeem yog ib qho loj ntawm cov kev tawm tsam pej xeem. Nws piav txog cov neeg siv khoom uas lawv ntshai tias lawv "ntshai lawv tus kheej lossis ua ib qhov xwm txheej" thaum muaj kev tawm tsam pej xeem.

"Lawv feem ntau tshaj xo txhawj xeeb tias lwm tus yuav xav tias lawv 'vwm' lossis" tsis ruaj khov. '”

Tab sis Bianchi txhawj xeeb tias nws tseem ceeb heev uas yuav tsum nco ntsoov tias cov tsos mob ntawm qhov kev tawm tsam ceeb ntshai yuav tsis pom rau lwm tus neeg.

“Lwm qhov xwm txheej, tib neeg txoj kev ntxhov siab yuav pom ntau dua rau tus neeg sab nraud, tab sis tsis txhais tau tias tus neeg tsis paub txaus siab yuav dhia mus rau qhov kev txiav txim siab txog [tus neeg ntsib kev ceeb ntshai]. Cov neeg soj ntsuam tsuas xav tias tus neeg mob tsis zoo, lossis tias lawv tau ntxhov siab thiab muaj hnub tsis zoo, "nws hais ntxiv.

Yog li koj yuav tsum ua li cas yog tias koj pom koj tus kheej muaj kev ceeb ntshai hauv zej zog? Peb tau thov kom Bianchi qhia tsib lub tswv yim coj lawv kev noj qab haus huv. Nov yog qhov nws qhia:

1. Khaws cov khoom siv hauv lub “hnab twj ywm” hauv koj lub hnab lossis tsheb

Yog tias koj paub tias koj muaj kev ceeb ntshai yuav muaj kev tawm tsam sab nraud ntawm koj lub tsev, npaj npaj nrog cov khoom me me, cov khoom siv txawb.

Dr. Bianchi pom zoo suav nrog cov khoom uas tuaj yeem pab koj ua pa qeeb thiab txuas nrog tam sim no. Cov khoom no suav nrog:

• cov pob zeb du
• tseem ceeb roj
• ib plhaw saws tes los caj dab mus kov
• lub raj mis me me npuas los tshuab
• luam cov nqe lus sau rau ntawm daim npav ntsuas
• me
• phau ntawv muaj xim

2. Coj koj tus kheej mus rau qhov chaw nyab xeeb

Kev tawm tsam me tuaj yeem tawm hauv koj lub cev kom tuag tes tuag taw, yog li nws yuav nyuaj tuaj yeem tawm ntawm cov neeg coob coob lossis mus rau qhov chaw nyab xeeb, ntsiag to. Thaum qhov no tshwm sim, ua qhov zoo tshaj plaws kom koj lub cev txav mus thiab nrhiav qhov chaw tsis tshua muaj suab nrov thiab muaj qhov txhawb tsawg dua li thaj chaw muaj neeg coob.

"Qhov no tuaj yeem txhais tau tias yog mus lawm sab nraud uas muaj chaw thiab huab cua ntshiab, zaum hauv chav ua haujlwm yog tias koj nyob hauv chaw ua haujlwm, tsiv mus rau cov kab ntawm cov tsheb thauj neeg mus los, lossis tso lub mloog pob ntseg nrov yog tias nrhiav tsis tau. ib qho chaw ntsiag to hauv cov chaw no, ”piav qhia Bianchi.

Thaum koj nyob hauv qhov chaw tshiab, lossis muaj lub suab nrov tso nrov nrov, Bianchi tseem qhia rau kev ua pa qeeb, sib sib zog nqus thiab siv lwm yam kev siv los tswj cov kev tawm tsam ceeb.

3. Thov kev pab yog tias koj xav tau

Koj ceeb kev tawm tsam yuav hnyav heev uas koj mloog zoo li koj tuaj yeem tswj tsis tau nws tus kheej. Yog tias koj ib leeg, nws yog qhov zoo uas yuav tau nug ib tus nyob ze kom tau kev pab.

“Nws tsis muaj ib txoj hauv kev uas yuav nug kom tau kev pab thaum lub caij ntshai. Vim tias tus neeg nruab nrab ntawm txoj kev yuav tsis paub tias yuav ua li cas teb rau ib qho kev thov kom pab lwm tus neeg muaj kev ceeb ntshai, nws yuav pab tau zoo sau cia ntawm daim npav ua ntej uas koj yuav muaj peev xwm xav tau los ntawm tus neeg tsis paub hauv. xws li ib qho kev tshwm sim, ”qhia Bianchi.

"Txoj kev ntawd, koj tuaj yeem sab laj cov npe no los txhawm rau ua koj lub cim xeeb yog tias koj xav tau kev pabcuam los ntawm cov neeg tsis paub thaum lub sijhawm ua rau ceeb ntshai."

Bianchi hais ntxiv tias, thaum thov kev pab, nws yog qhov zoo tshaj plaws los piav qhia rau pem hauv ntej tias koj muaj kev npau taws thiab koj xav tau qee yam kev pabcuam. Tom qab ntawv hais tshwj xeeb dab tsi ntawm hom kev pab koj xav tau, xws li qiv xov tooj, xov tooj nrov tsheb tav xis, lossis nug cov lus qhia rau lub tsev kho mob ze tshaj plaws.

4. Xuas koj tus kheej ib yam li koj nyob hauv tsev

Yog tias koj nyob hauv cov pej xeem, tig mus rau koj cov kev daws teebmeem kom tau txais kev pab, Bianchi hais.

Nws sau qee txoj kev ua haujlwm tau zoo raws li:

• Kev ua kom koj ua pa qeeb (koj tuaj yeem siv lub mobile app los pab koj so)
• kev ua pa ntawm koj daim pawm
• coj koj tus kheej mus rau lub sijhawm tam sim no
• rov hais dua cov nqe lus ntawm sab hauv

5. Nyob hauv koj lub tsev

Thaum kawg, Dr. Bianchi pom zoo tiv thaiv kom rov qab mus ncaj nraim hauv tsev thaum muaj kev kub ntxhov nyob rau hauv qhov chaw pej xeem. Hloov chaw, nws txhawb cov neeg siv kom nyob twj ywm rau qhov chaw uas lawv nyob thiab koom nrog ua ib qho haujlwm ntawm kev saib xyuas tus kheej uas muaj.

Cov no yuav suav nrog:

• haus cov dej txias kom sov so los yog txias
• muaj khoom noj txom ncauj kom rov qab muaj ntshav qab zib
• taug kev ua si yooj yim
• kev xav
• ncav tes pab tus txhawb nqa lwm tus
• nyeem ntawv lossis kos duab

Siv cov tswv yim no tuaj yeem pab tshem lub zog ntawm kev tawm tsam ntawm pej xeem

Ceeb kev tawm tsam hauv pej xeem tuaj yeem txaus ntshai, tshwj xeeb yog tias koj tsis npaj ua ntej thiab ib leeg. Kev paub txog cov tswv yim yuav ua li cas paub ua ib qho, yog tias thiab thaum muaj ib qho tshwm sim, txawm li cas los xij, tuaj yeem txhais tau tias tshem tawm lub zog ntawm kev tawm tsam ntawm tsoomfwv.

Txiav txim siab kom koj yuav swm nrog cov kev siv teev saum toj no. Thiab kom paub ntau ntxiv yuav ua li cas txhawm rau tshawb fawb ceeb ntshai, lub taub hau ntawm no.

Shelby Deering yog ib tug kws sau ua neej zoo nyob hauv Madison, Wisconsin, thiab kawm tiav qib siab rau kev sau xov xwm. Nws tshwj xeeb hauv kev sau ntawv txog kev noj qab haus huv thiab rau 13 xyoo dhau los tau pab ua rau muaj kev tawm tsam hauv tebchaws xws li Kev Tiv Thaiv, Cov Ntiaj Teb Khiav, Zoo + Zoo, thiab lwm yam. Thaum nws tsis tas sau, koj yuav pom nws txoj kev xav, tshawb nrhiav cov khoom lag luam zoo nkauj tshiab, lossis tshawb hauv ib txoj kev hauv zos nrog nws tus txiv thiab corgi, Ginger.