Vim Li Cas Koj Lub Cev Zoo Li Qub Tom Qab Kho, piav qhia los ntawm Kev Noj Qab Haus Huv Zoo

Zoo Siab

• Ua ntej, Kev Kho Mob Puas Yog Dab Tsi?
• Cov tsos mob ntawm lub cev los ntawm Kev Kho Mob Ua Haujlwm
• Lub Hlwb-Lub Cev Sib Txuas
• Ntim Cov Kev Xav Tsis Zoo
• Trauma In, Trauma Out
• Lub Physiology ntawm Kev Kho Mob
• Feem ntau Cov tsos mob tom qab kev kho mob
• Yuav Npaj Li Cas Rau Sijhawm Kho Mob hnyav
• Yuav Ua Li Cas Tom Qab Kho Kom Zoo Dua
• Nws *Does* Tau Zoo!
• Qhov tseem ceeb tshaj, Ua siab zoo rau koj tus kheej
• Ntsuam xyuas rau

Xav zoo li sh*t tom qab kho? Nws tsis yog (tag nrho) hauv koj lub taub hau.

"Kev kho mob, tshwj xeeb tshaj yog kev kho mob, ib txwm mob hnyav ua ntej nws zoo dua," tus kws kho mob Nina Westbrook, L.M.F.T. Yog tias koj tau ua txoj kev kho mob hnyav - lossis tsuas yog kev kho mob hnyav - koj paub qhov no lawm: Nws tsis yooj yim. Qhov no tsis yog "txoj kev ntseeg thiab ua tiav," qhov kev lees paub zoo, nrhiav pom koj lub zog sab hauv kev kho, tab sis yog "txhua yam mob" yam.

Kev tso dag tso tseg, khawb rau hauv kev raug mob yav dhau los thiab cov xwm txheej raug mob, kev paub dhau los ntawm thaum yau, thiab lwm yam sib sib zog nqus, tsis nco qab tuaj yeem cuam tshuam rau koj - tsis yog lub hlwb, tab sis lub cev. Nws yog qee yam uas paub txog tus kws paub txog paj hlwb Caroline Leaf, Ph.D, hu ua "kev kho mob."

Leaf hais tias "Kev paub ntau ntxiv los ntawm kev ua haujlwm uas koj tab tom ua rau koj cov kev xav (uas nyuaj heev, hais tsawg kawg), ua rau koj muaj kev nkag siab zoo ntawm tus kheej," Leaf hais. "Qhov no tseem tuaj yeem ua rau koj nce qib kev ntxhov siab thiab kev ntxhov siab vim tias koj tab tom pib paub ntau ntxiv txog qhov koj tab tom dhau mus, koj tau daws koj qhov kev ntxhov siab thiab kev raug mob li cas, thiab vim li cas koj yuav tau ntsib qee qhov sib sib zog nqus, teeb meem sab hauv. . "

Nyob rau hauv lem, koj yuav hnov ​​zoo nkauj yeej tom qab kho. Nov yog qhov tshwm sim tiag tiag uas koj yuav tau ntsib dua yam tsis tau hnov ​​dua. Puas yog koj tus mob migraine kawg rau tib hnub uas koj mus ntsib kws kho mob hlwb zaum kawg? Koj puas tau pom koj tus kws kho mob thiab xav tias tsis muaj zog tag nrho rau hnub so? Koj tsis nyob ib leeg. Cov kws tshaj lij los ntawm txhua qhov ntawm thaj chaw kev noj qab haus huv tau txheeb xyuas tias tom qab kev kho mob nkees, mob ib ce, thiab txawm tias cov tsos mob ntawm lub cev tsis yog tsuas yog tiag tiag, tab sis tsis tshua muaj tshwm sim.

"Qhov no yog vim li cas nws thiaj li tseem ceeb heev rau cov kws kho mob tau hais ua ntej txog cov txheej txheem kho mob nrog lawv cov neeg siv khoom," hais tias Westbrook. "[Cov tsos mob no] zoo ib yam thiab ib txwm muaj, thiab piv txwv zoo tshaj plaws ntawm kev sib txuas ntawm lub cev lub siab. Kev noj qab haus huv tsis yog peb lub cev nkaus xwb, tab sis peb lub siab lub ntsws-nws txhua yam txuas nrog."

Ua ntej, Kev Kho Mob Puas Yog Dab Tsi?

Vim tias qhov xwm txheej no tshwj xeeb tshaj yog thaum raug kev raug mob, nws them nyiaj los piav qhia nws yog dab tsi, raws nraim.

Coob leej neeg ntsib qee yam kev raug mob, txawm tias lawv paub nws lossis tsis paub. Leaf piav qhia tias "Kev raug mob cuam tshuam nrog qee yam uas tshwm sim rau peb uas tsis muaj kev tswj hwm, thiab feem ntau ua rau muaj kev hem thawj loj heev," Leaf piav qhia. "Qhov no suav nrog tej yam xws li kev ua phem rau menyuam yaus, kev raug mob ntawm txhua lub hnub nyoog, kev ua tsov ua rog, thiab txhua yam kev tsim txom, suav nrog kev ntxub ntxaug lwm haiv neeg thiab kev tsim txom kev lag luam. , hnav tawm, thiab ntshai. "

Dab tsi txawv ntawm kev kho mob los ntawm lwm hom yog me ntsis nuanced, tab sis Westbrook qhia txog qhov tseem ceeb:

• Nws tuaj yeem yog kev kho mob uas koj tau txais tom qab muaj kev ntxhov siab thiab koj pom tias koj tus cwj pwm hloov pauv. (Xav tias: PTSD lossis kev ntxhov siab cuam tshuam rau koj lub neej txhua hnub.)
• Nws tuaj yeem yog txoj kev kho zoo tib yam uas yav dhau los raug mob los ntawm kev ua haujlwm nrog koj tus kws kho mob.
• Nws tuaj yeem yog kev kho mob tshwj xeeb uas koj nrhiav tom qab qhov xwm txheej raug mob.

"Kev raug mob hauv thaj chaw ntawm kev puas siab puas ntsws yog thaum muaj xwm txheej nyuaj siab tshwm sim, thiab vim yog qhov xwm txheej nyuaj siab, ib tus neeg dhau los ua kev nyuab siab heev thiab tsis tuaj yeem kho tau zoo, lossis tuaj yeem txiav txim siab nrog lawv txoj kev xav txog qhov xwm txheej," piav qhia Westbrook.

Kev kho mob raug mob - txawm tias xav tau lossis raug mob - tsis yog tib qho piv txwv uas koj yuav ntsib "kev kho mob hangover" ntau yam. "Txhua qhov kev xav uas tshwm sim thoob plaws txoj kev kho tuaj yeem ua rau koj qaug zog lossis nrog lwm yam tsos mob ntawm lub cev," piav qhia Westbrook. "Qhov no yog vim li cas nws thiaj tseem ceeb yuav tsum nco ntsoov tias qhov no yog ib qho ib txwm muaj ntawm cov txheej txheem, thiab thaum kawg yuav tsum tau nqes los raws li cov txheej txheem kho mob."

Cov tsos mob ntawm lub cev los ntawm Kev Kho Mob Ua Haujlwm

Yog tias koj tsis ua haujlwm raug mob, kev kho mob yuav ua rau koj xis nyob, ntseeg siab, lossis muaj zog, hais tias tus kws kho mob puas siab ntsws Forrest Talley, Ph.D. "Qhov kev tawm tsam ntawm lub cev feem ntau kuv tau pom hauv kuv qhov kev coj ua yog tawm hauv kev kho mob hauv lub xeev so ntau dua, lossis muaj zog ntxiv; txawm li cas los xij, kev hloov pauv ntawm tus neeg lub cev lub cev muaj ntau dua tom qab kev sib tham txog kev puas siab puas ntsws ntau dua." Nov yog vim li cas.

Lub Hlwb-Lub Cev Sib Txuas

"Vim tias muaj kev sib raug zoo ntawm lub hlwb thiab lub cev, nws yuav yog qhov txawv rau [kev kho mob siab ntsws] rau tsis muaj kev cuam tshuam, "Talley hais." Qhov kev xav ntau zog hauv kev ua haujlwm, qhov yuav tshwm sim ntau dua yog kom pom qee qhov kev hais tawm hauv lub cev tsis haum. "

Westbrook hais tias kev nyuaj siab tuaj yeem siv ua piv txwv niaj hnub los ua kom tau cov ntsiab lus zoo dua thiab nkag siab qhov no. Nws hais tias "Kev ntxhov siab yog ib qho kev xav ntau tshaj hauv peb lub neej txhua hnub," nws hais. "Txawm hais tias koj tab tom kawm rau kev xeem, npaj rau kev nthuav qhia, lossis tawm mus rau hnub tim thawj zaug nrog lwm tus neeg tshiab, koj yuav xav tias muaj kev ntxhov siab thiab zoo siab. Qee leej neeg yuav hais tias lawv muaj 'qhov hauv plab,' thaum lwm tus hais tias lawv 'muaj npauj npaim,' - thiab qee cov neeg hais tias lawv 'mus sh*t lawv tus kheej.' Thiab qee zaum lawv ua tiag tiag!" (Saib: 10 Txoj Kev Nyuaj Rau Lub Cev Koj Lub Cev Teb rau Kev Nyuaj Siab)

Qhov no tau nthuav dav hauv kev kho mob. "Nrog rau kev kho mob, cov tsos mob tshwm sim, thiab nyob rau hauv txoj kev loj dua," nws hais. "Muaj ntau yam tsos mob ntawm lub cev [uas tuaj yeem tshwm sim] los ntawm kev rhuav tshem cov teeb meem thiab tawg thaum lub sij hawm kho mob." Rau txhua tus neeg uas ua npuas ncauj dov, koj paub tias nws mob npaum li cas ua ntej nws yuav zoo dua - xav txog nws zoo li ua npuas ncauj dov ib co super nruj fascia, tab sis rau koj lub hlwb.

Ntim Cov Kev Xav Tsis Zoo

Koj yuav muaj peev xwm coj ntau ntxiv rau koj qhov kev kho mob ntau dua li koj paub. "Thaum koj muaj kev ntxhov siab uas tshwm sim - yog tias koj tsis saib xyuas lawv - lawv txuas ntxiv tsim, thiab lawv zaum hauv koj lub cev," hais tias tus kws kho mob hlwb Alfiee Breland-Noble, Ph.D., MHSc., tus thawj coj ntawm AAKOMA Project, cov koom haum tsis koom siab rau kev saib xyuas kev noj qab haus huv thiab kev tshawb fawb.

Yog li ntawd, khaws kev raug mob. Koj tsis nyiam nws, yog li koj ntim nws tam sim ntawd, zoo li lub tub rau khoom tsis zoo hauv lub siab ...

Leaf piav qhia tias "Peb nyiam ua rau txhua yam vim tias kev paub txog kev mob siab rau kev nco qab ua rau muaj kev tsis xis nyob, thiab peb tsis nyiam tsis xis nyob lossis tsis paub tseeb thiab mob," Leaf piav qhia. "Raws li tib neeg, peb muaj lub siab nyiam zam thiab txwv tsis pub puag, txheej txheem, thiab rov xav txog qhov mob, uas lub hlwb tsim los ua kom noj qab haus huv. peb cov kev xav yog qhov tseeb thiab muaj zog; lawv muaj cov qauv, thiab yuav tawg (feem ntau nyob rau hauv hom roob hluav taws) nyob rau qee kis hauv peb lub neej, lub cev thiab lub hlwb. "

Tab sis tsis txhob xav phem txog kev xav "phem" - koj xav tau kom hnov ​​cov kev xav! "Peb nyob hauv lub hnub nyoog uas peb xav kom muaj kev zoo siab txhua lub sijhawm, thiab qhov twg tsis xis nyob, tu siab, chim siab lossis npau taws tau hais tias yog" tsis zoo, "txawm hais tias lawv yog cov lus teb zoo rau qhov tsis zoo," Leaf hais. "Kev kho mob zoo pab koj puag, ua haujlwm, thiab rov xav txog koj cov kev paub dhau los, uas yuav zam tsis tau qee qhov mob, tab sis qhov no tsuas yog txhais tau tias txoj haujlwm kho tau pib lawm."

Trauma In, Trauma Out

Tag nrho cov kev raug mob? Nws tsis zoo thaum nws khaws cia, thiab tej zaum nws yuav hnov ​​​​mob tawm, thiab. Leaf piav qhia tias "Koj tab tom tsim cov cwj pwm tsis zoo thiab kev raug mob, nrog rau lawv cov ntaub ntawv, kev xav, thiab lub cev nco qab los ntawm lub siab tsis nco qab," Leaf piav qhia.

Kev khawb rau hauv qhov kev raug mob thiab kev ntxhov siab yuav yog qhov nyuaj tshaj plaws hauv thawj ob peb lub lis piam ntawm kev kho mob, hais tias Leaf. Qhov no yog "thaum koj cov kev xav, nrog lawv ntau txhiab tus nco txog lub hlwb thiab lub cev, tab tom txav ntawm lub siab tsis nco qab mus rau hauv lub siab nco qab," nws hais. Thiab nws ua rau kev nkag siab tias nqa qhov mob nco thiab kev paub dhau los rau hauv koj lub siab yuav tsis xis nyob.

Breland-Noble hais tias "Qhov sib xyaw ua ke tag nrho cov kev ntxhov siab uas khaws cia yog kev puas siab puas ntsws thiab mob hlwb," hais tias Breland-Noble. "Muab txhua qhov ntawd ua ke, thiab los ntawm lub sijhawm koj zaum nrog kws kho mob hlwb thiab pib ua haujlwm, koj tsis yog tsuas yog tso tawm tam sim ntawd [koj tau mus tham txog]," nws hais, tab sis txhua qhov kev paub dhau los, nco, cwj pwm, kev raug mob koj tau khaws cia. "Nws ua rau kev nkag siab tias nws yuav tso tawm hauv koj lub cev tib yam li nws tau khaws cia hauv koj lub cev, khaws cia hauv koj lub hlwb, hauv koj txoj kev xav, hauv koj lub cev," nws hais.

Lub Physiology ntawm Kev Kho Mob

Muaj lub cev, piav qhia txog science rau ntau qhov no ib yam. "Yog tias kev kho mob tau ua rau muaj kev ntxhov siab ntau ntxiv (piv txwv, tshuaj xyuas kev puas tsuaj) tom qab ntawd yuav muaj peev xwm nce qib cortisol, thiab catecholamines," piav qhia Talley.

Hauv kev txiav txim siab, cortisol thiab catecholamines yog cov tshuaj xa mus rau koj lub cev thaum lub sijhawm kev ntxhov siab. Cortisol yog ib hom tshuaj hormones (lub npe hu ua kev ntxhov siab hormone), thaum catecholamines suav nrog ntau cov tshuaj neurotransmitters, suav nrog epinephrine thiab norepinephrine (tseem hu ua adrenaline thiab noradrenaline). (Qhov txaus siab txaus, catecholamines yog ib feem ntawm qhov laj thawj koj tuaj yeem mob plab tom qab ua haujlwm nyuaj.)

Talley hais tias "Qhov no yuav ua rau lub plawv dhia nrawm, tawm hws, mob taub hau, qaug zog, thiab lwm yam," Talley hais. "[Qhov no] tsis yog daim ntawv teev npe tshuaj lom neeg/lub cev teb rau kev kho hlwb, tab sis tsuas yog lub hom phiaj kom tau txais lub ntsiab lus tseem ceeb thoob plaws. Kev kho lub hlwb cuam tshuam rau lub hlwb chemistry, thiab qhov no, nyeg, tau qhia los ntawm cov tsos mob ntawm lub cev."

Leaf hais tias "Lub plab-lub paj hlwb sib cuam tshuam yog ib qho piv txwv pom tseeb tshaj plaws ntawm qhov no-peb nquag hnov ​​kev nyuaj siab hauv lub cev," Leaf hais.

"Thaum lub cev thiab lub hlwb nyob rau hauv lub xeev nruj heev, uas tshwm sim thaum lub sijhawm thiab tom qab kho, qhov no tuaj yeem pom raws li [kev hloov pauv hauv] kev ua haujlwm hauv lub hlwb, nrog rau kev hloov pauv tsis raug ntawm peb cov ntshav, ncaj qha mus rau qib peb. DNA, uas cuam tshuam rau peb lub cev noj qab haus huv thiab peb lub hlwb kev noj qab haus huv nyob rau lub sijhawm luv thiab ntev yog tias tsis tswj hwm, "Leaf hais.

Breland-Noble tau qhia tias qhov no tau tshwm sim hauv kev tshawb fawb epigenetic ntawm cov neeg mob Dub. "Cov ntaub ntawv nrog cov poj niam Dub thiab cov txiv neej dub tau pom qee yam hu ua huab cua huab cua - nws cuam tshuam lub cev ntawm qib cellular, thiab hloov tau los ntawm caj ces," nws hais. "Muaj qhov hloov pauv rau African Asmeskas lub cev vim tias muaj kev ntxhov siab niaj hnub cuam tshuam txog kev raug mob ntawm haiv neeg, thiab muaj cov kab mob epigenetics uas qhia tau tias nws." Kev txhais lus: Kev raug mob ntawm kev ntxub ntxaug ua rau muaj kev hloov pauv tiag tiag rau lawv cov DNA qhia li cas. (Saib: Kev ntxub ntxaug tuaj yeem cuam tshuam rau koj lub hlwb li cas)

Feem ntau Cov tsos mob tom qab kev kho mob

Txhua tus kws tshaj lij ntawm no tau qhia cov piv txwv zoo sib xws ntawm cov tsos mob kom saib xyuas, suav nrog cov hauv qab no:

• Teeb meem plab thiab plab
• Mob taub hau lossis mob taub hau
• Mob hnyav heev
• Mob nqaij thiab tsis muaj zog, nraub qaum, mob lub cev
• Cov tsos mob zoo li tus mob khaub thuas, tsis pom kev dav
• Kev chim siab
• Kev txhawj xeeb thiab ceeb ntshai
• Teeb meem ntxhov siab
• Teeb meem pw tsaug zog
• Tsis muaj kev txhawb siab, kev xav ntawm kev nyuaj siab

Tsiaj qus, txoj cai? Txhua yam los ntawm kev sim xav zoo dua - tab sis nco ntsoov, nws tau zoo dua.

Yuav Npaj Li Cas Rau Sijhawm Kho Mob hnyav

Breland-Noble tau xa rov qab mus rau Benjamin Franklin cov lus hais los qhia qhov tseem ceeb ntawm cov kauj ruam no: "Ib ounce ntawm kev tiv thaiv muaj nqis ib phaus ntawm kev kho."

Yog tias koj paub tias koj tab tom mus rau kev dhia dej tob rau hauv qee qhov koj qhov kev nco tsis zoo thiab kev paub dhau los, ua kom muaj zog! Koj tuaj yeem npaj rau qhov no (tseem ceeb heev) ua haujlwm. Vim txhua leej txhua tus lub hlwb txawv, muaj ntau txoj hauv kev rau qhov no. "Txawm hais tias siv lub tswv yim dab tsi, nws yuav tsum yog ib qho uas txhawb nqa koj kom txhim kho lub siab xav kom muaj zog, kom ntseeg tau tias koj yuav yeej hauv koj qhov kev tawm tsam," Talley hais.

Nws qhia rau koj tus kheej lub hom phiaj hauv qab no: “Koj xav tawm hauv kev kho mob kev kho mob kom ntseeg tau tias, 'Yog lawm, kuv tau nyob ntawd, muaj sia nyob, thiab tau mus nrog kuv lub neej. Kuv ntsib cov dab ntawd thiab yeej. Qhov uas cuam tshuam kuv yav dhau los, kuv lub neej nyob ntawm no tam sim no thiab yav tom ntej, yam uas sim ntaus kuv ua tsis tiav, thiab kuv tau kov yeej.'

Hmoov zoo, tus cwj pwm noj qab haus huv koj tuaj yeem khaws rau lwm yam laj thawj - noj zaub mov zoo, tau txais kev txav mus los hauv koj lub hnub, nkag mus pw tsaug zog zoo - yuav muaj txiaj ntsig zoo rau koj li cas thaum lub sijhawm thiab ua raws li kev kho mob. Breland-Noble tau sau tseg tias qhov no yog ib feem ntawm kev cob qhia kev ntxhov siab, uas nws piav qhia txog kev txhim kho koj cov peev txheej thiab kev txawj ntse kom muaj zog tiv thaiv ntau yam kev ntxhov siab. Txhua yam no tuaj yeem pab koj lub cev muaj zog tiv thaiv kev puas siab puas ntsws thiab lub cev.

• Tsaug zog zoo. Breland-Noble hais tias "Tsis txhob tshwm sim dhau lawm," Nco ntsoov tias koj tau txais tsawg kawg yim teev ntawm kev pw hmo ntuj ua ntej koj sib tham yog li koj tsis xav tau tsib khob kas fes (thiab yog li ua rau muaj xwm txheej tag nrho).

• Teeb lub hom phiaj. Mus nrog txoj hauv kev xav, lub hom phiaj kom tau txais txiaj ntsig zoo tshaj plaws ntawm koj qhov kev sib tham, ceeb toom koj tus kheej tias koj muaj zog npaum li cas, thiab rov qab los rau lub sijhawm tam sim no.

• Kho kho raws li kev ua haujlwm. Qhov no tsis yog kev ua si lom zem, nco txog Breland-Noble. Nco ntsoov tias "koj tab tom nqis peev rau koj tus kheej thiab kev nyob zoo." Kev kho yog lub gym, tsis yog spa. Talley hais ntxiv tias "Zoo li feem ntau ntawm lub neej, koj tau txais kev kho mob uas koj tso rau hauv,"

• Muaj lub cev ua haujlwm zoo. Breland-Noble hais tias "Sim qee qhov kev coj ua hauv av xws li ua kom lub yoga xis nyob; tiv thaiv me ntsis txhua hnub pab," (Kev tawm dag zog tsis tu ncua kuj tseem tuaj yeem txhim kho koj lub siab thiab lub cev muaj zog.)

• Lub hlwb npaj. Leaf muaj ib txoj haujlwm tshwj xeeb uas tsom mus rau "kev npaj hlwb," uas suav nrog "txhua yam xws li kev xav, ua tsis taus pa, tapping, thiab siv ob peb lub sijhawm xav thaum cia koj lub siab mus ncig thiab npau suav nruab hnub," nws hais. (Nws qhia cov tswv yim no thiab ntau ntxiv ntawm nws txoj kev kho app, Hloov.)

Yuav Ua Li Cas Tom Qab Kho Kom Zoo Dua

Koj puas pom cov kab lus no tom qab kev kho mob thiab koj tsis muaj sijhawm los ua txhua yam kev npaj ua ntej? Tsis txhob txhawj xeeb - cov kws tshaj lij tau qhia lawv 'kho' rau kev kho mob tom qab qaug zog, tab sis, tau kawg, cov txheej txheem zoo tshaj plaws yuav txawv rau txhua tus. "Qee tus neeg mob ua tau zoo tshaj plaws los ntawm kev ua haujlwm lossis ua haujlwm los pov rau lawv tus kheej tom qab lub rooj sib tham kho mob hnyav," Talley hais. "Lwm tus ua tau zoo tshaj plaws los ntawm kev muaj sijhawm rau lawv tus kheej los npaj lawv cov kev xav."

Ncua tseg. Breland-Noble qhia kom siv sijhawm so ntawm hnub ua haujlwm yog tias koj muaj peev xwm. "Tau ib pliag," nws hais."Tsis txhob taug kev tawm ntawm kev kho mob thiab rov qab mus ua haujlwm ncaj qha - siv tsib feeb, tsis txhob tig dab tsi, tsis txhob nqa ib qho khoom siv, tsis txhob hu rau leej twg. cov haujlwm tom ntej. " Nco ntsoov tsis txhob nkim koj cov nyiaj (kev kho tsis yog pheej yig, hmoov tsis!) thiab ua kom zoo tshaj plaws ntawm koj cov peev txheej, npaj kom ua tiav cov haujlwm koj ua, nws hais.

Phau ntawv. Breland-Noble hais tias "Sau ib lossis ob yam uas koj tau tawm ntawm koj qhov kev sib tham uas koj tuaj yeem suav nrog, tom qab ntawd muab phau ntawv ntawd tseg," (Saib: Vim Li Cas Kev Sau Xov Xwm Yog Ib Yam Kuv Yuav Tsis Tso Tawm)

Recite koj mantra. Xav txog thiab nco ntsoov koj tus kheej: "Kuv tseem muaj sia nyob, kuv ua pa, kuv zoo siab kuv nyob ntawm no, Kuv zoo siab hnub no dua li kuv xav nag hmo," hais tias Breland-Noble. Thiab thaum tsis ntseeg, sim Talley's mantra: "Tej yam uas cuam tshuam rau kuv yav dhau los. Kuv lub neej nyob ntawm no tam sim no thiab yav tom ntej. Dab tsi sim tuav kuv ua tsis tiav, thiab kuv tau kov yeej."

Txhawb koj lub siab. Koom nrog qee yam tshiab thiab nthuav dav kom ua kom zoo dua ntawm koj lub hlwb txoj kev loj hlob, qhia Leaf. "Ib txoj hauv kev yooj yim rau lub hlwb-tsim kev kho mob tom qab yog kawm qee yam tshiab los ntawm kev nyeem ib tsab xov xwm lossis mloog podcast, thiab nkag siab txog qhov uas koj tuaj yeem qhia rau lwm tus," nws hais. Vim tias koj lub hlwb twb nyob rau hauv ib qho kev hloov pauv thiab rov tsim kho dua los ntawm kev kho, koj tuaj yeem dhia mus rau qhov ntawd thiab ua haujlwm ntxiv. Nov yog qhov sib txawv heev rau cov lus pom los ntawm lwm tus kws tshaj lij saum toj no; qhov no yog qhov uas koj tuaj yeem xaiv qhov kev xav zoo rau koj lossis rau hnub tshwj xeeb tom qab kho.

Nws *Does* Tau Zoo!

"Qhov no yog kev ua haujlwm nyuaj, thiab txaus ntshai, (tshwj xeeb tshaj yog thaum xub thawj) vim tias nws yuav hnov ​​​​zoo li tej yam me me ntawm koj tswj," Leaf hais. "Txawm li cas los xij, thaum koj kawm los tswj cov txheej txheem los ntawm cov txheej txheem kev tswj hwm lub siab sib txawv, koj tuaj yeem pib saib cov kev xav lom thiab raug mob sib txawv, thiab pom cov kev cov nyom uas lawv coj los ua lub sijhawm los hloov pauv thiab loj hlob es tsis mob qhov uas koj yuav tsum tau ua , suppress, los yog khiav tawm." (Saib: Yuav Ua Li Cas Los Ntawm Kev Raug Mob, Raws Li Tus Kws Kho Mob)

Xav txog nws li kev ntxhov siab ua ntej koj ua ib yam dab tsi txaus ntshai los yog daunting. Westbrook hais tias "Nco ntsoov qhov kev nyuaj siab ntawm kev npaj rau kev xeem - txhua qhov kev ntxhov siab uas ua rau nws nce mus," Feem ntau nws phem dua thiab hnyav dua li qhov ntsuas nws tus kheej, puas yog? "Tom qab ntawd koj sim qhov no, thiab qhov hnyav no tshem tawm koj ib zaug koj tau dhau los ntawm kev ua haujlwm nyuaj; koj zoo siab, npaj rau tog. Qhov ntawd yog dab tsi [kev kho mob raug mob] tuaj yeem zoo li."

Qhov kev hloov pauv no los ntawm "ugh" mus rau kev zoo siab yuav tshwm sim maj mam (xav tias: cov tsos mob hnyav dua tom qab kev kho mob dhau sijhawm) lossis tag nrho ib zaug (xav tias: Muaj ib hnub koj quaj nws thiab muaj "ha!" Lub sijhawm thiab zoo li tshiab tus neeg), hais tias Westbrook.

Qhov ntawd tau hais tias, yog tias koj zoo li nyob hauv qhov icky rau lub sijhawm ntev tiag tiag, uas tsis yog ib txwm. Talley hais tias "Yog tias kev ua haujlwm hnyav tsis tas yuav xaus, nws yog lub sijhawm los nrhiav tus kws kho mob tshiab," Talley hais. "Ntau zaus tib neeg muaj kev raug mob nkag mus rau kev kho mob thiab xaus rau hauv kev rov ua dua yav dhau los yam tsis txav mus ntxiv."

Qhov tseem ceeb tshaj, Ua siab zoo rau koj tus kheej

Yog tias koj xav tias koj tau txais mono sib xyaw nrog mob khaub thuas nrog ib sab ntawm migraine tom qab koj pom koj tus kws kho mob, ua siab zoo rau koj tus kheej. Koj tau txais kev kho mob hangover. Mus pw. Noj ib co ibuprofen yog tias koj mob taub hau. Binge Netflix, ua tshuaj yej, da dej, lossis hu rau phooj ywg. Nws tsis yog qhov tsis tseem ceeb lossis tsis txaus ntseeg lossis qia dub kom ntseeg tau tias koj tau kho kom raug.

Leaf hais tias "Kev paub txog kev raug mob yog qhov sib txawv heev rau txhua tus neeg, thiab cov txheej txheem kho mob kuj txawv," "Tsis muaj cov txuj ci daws teeb meem uas tuaj yeem pab txhua tus, thiab nws siv sijhawm, ua haujlwm, thiab txaus siab los ntsib qhov tsis xis nyob rau kev kho kom zoo tiag tiag - nyuaj npaum li qhov no tuaj yeem ua tau."

Koj ua hauj lwm nyuaj unimaginably. Koj yuav tsis khiav marathon thiab cia siab tias yuav ua haujlwm ntawm 100 feem pua ​​​​nyob rau hnub tom qab (tshwj tsis yog koj yog ib tug superhuman) yog li muab koj lub hlwb zoo tib yam.

Ntsuam xyuas rau