Vim li cas Koj Tej Zaum Yuav Tsum Tau Rov Tuaj Nrog Kev ntxhov Siab Txog

Zoo Siab

• Yuav muaj dab tsi tshwm sim thaum muaj kev ceeb ntshai?
• Cov tsos mob lub cev
• Cov tsos mob siab ntsws
• Mob siab
• Dab tsi ua rau muaj kev ceeb ntshai thaum hmo ntuj?
• Noob caj noob ces
• Kev ntxhov siab
• Lub hlwb hloov pauv
• Lub neej kev xwm txheej
• Lwm cov xwm txheej
• Yav dhau los ceeb ntshai tawm tsam
• Lawv kuaj tau li cas?
• Yuav ua li cas kom lawv nres
• Kev kho mob hauv lub sijhawm
• Kev kho mob ncua ntev
• Dab tsi tshwm sim yog tias koj sawv nrog kev tawm tsam ceeb
• Hauv qab kab

Yog koj sawv nrog kev siv ceeb ntshai, koj yuav nyob nrog thaum tsaus ntuj, lossis hmo ntuj, ceeb ntshai.

Cov xwm txheej no ua rau cov tsos mob zoo li lwm yam kev tawm tsam - tawm hws, lub plawv dhia ceev ceev, thiab ua pa sai - tab sis vim tias koj tau tsaug zog thaum lawv tau pib, koj tuaj yeem tsim kev ntxhov siab lossis ntshai los ntawm cov kev xav.

Zoo li nruab hnub ceeb ntshai tawm tsam, koj tuaj yeem ua cov kauj ruam los daws txoj kev ntxhov siab lossis ntshai heev thiab lwm cov tsos mob.

Yog tias qhov no tshwm sim tsis tu ncua, koj yuav tuaj yeem nrhiav tau cov kev kho mob uas tuaj yeem pab nres kev ceeb ntshai ua rau tag nrho. Nyeem rau kom paub ntau ntxiv txog kev tawm tsam ceeb uas ua rau koj sawv.

Yuav muaj dab tsi tshwm sim thaum muaj kev ceeb ntshai?

Cov tsos mob thawj zaug ntawm qhov kev kub ntxhov thaum lub sijhawm nruab hnub tuaj yeem faib ua peb pawg. Txhawm rau ua ib qho kev ceeb ntshai, koj yuav tsum tau ntsib plaub lossis ntau yam ntawm cov tsos mob no sib luag.

Cov tsos mob lub cev

• hws
• ua daus no
• xeev siab
• lub plawv dhia
• zoo li tsaus muag lossis tsis khov
• tshee hnyo los sis co
• zoo li kiv tob hau lossis taws
• txog siav
• hauv siab tsis xis nyob lossis mob
• kev hnov ​​ntawm kev tingling lossis loog
• kub muag lossis ua daus no

Cov tsos mob siab ntsws

• muaj ib txoj kev ntshai ua ib siab tuag
• ntshai tsam poob hwj xwm
• ntshai tsam raug nres

Mob siab

• zoo li smothered los txhawm chim
• zoo nkaus li kev txiav tawm ntawm koj tus kheej lossis kev muaj tiag, uas yog hu ua depersonalization thiab derealization

Dab tsi ua rau muaj kev ceeb ntshai thaum hmo ntuj?

Nws tseem tsis tau paub meej tias dab tsi ua rau muaj kev ceeb ntshai, lossis vim li cas 1 nyob rau hauv 75 tus neeg muaj tus mob ntev dua uas peb paub tias yog kev ntshaus siab.

Cov kws tshawb nrhiav tau txheeb xyuas lub hauv paus ntsiab lus uas yuav ua rau koj muaj kev pheej hmoo nyob rau hmo ntuj nres. Txawm tias tseem, tsis yog txhua tus neeg uas muaj cov kev pheej hmoo yuav sawv nrog kev tawm tsam ceeb.

Ntawm no yog qhov yuav tshwm sim rau txhua yam kev ceeb ntshai.

Noob caj noob ces

Yog tias koj muaj cov neeg hauv tsev neeg muaj keeb kwm ceeb ntshai tsam muaj kab mob siab los yog ceeb ntshai, koj yuav tau ntsib kev tawm tsam ntau dua.

Kev ntxhov siab

Ntxhov siab vim tsis yog tib yam li lub zog ua rau ceeb, tab sis ob qhov xwm txheej muaj feem cuam tshuam zoo. Cov kev ntxhov siab ntxhov siab, ntxhov siab dhau los, lossis ntxhov siab heev tuaj yeem yog qhov phom sij txog kev tawm tsam yav tom ntej.

Lub hlwb hloov pauv

Kev hloov hauv keeb lossis hloov los ntawm cov tshuaj tuaj yeem cuam tshuam koj lub hlwb kev ua ub no. Qhov no yuav ua rau muaj kev ceeb ntshai.

Lub neej kev xwm txheej

Kev txhim kho nyob rau hauv koj tus kheej lossis kev ua haujlwm hauv lub neej tuaj yeem ua rau muaj kev ntxhov siab lossis kev txhawj xeeb ntau dua. Qhov no yuav ua rau muaj kev ceeb ntshai.

Lwm cov xwm txheej

Cov mob thiab cov xwm txheej tsis zoo yuav ua rau muaj qhov ua rau siab tsis zoo ntau tuaj. Cov no suav nrog:

• kev txhawj xeeb txog qhov dav dav
• mob kev nyuaj siab ntxhov plawv
• tom qab mob kev ntxhov siab tsis meej
• obsessive-compulsive teeb meem no

Cov neeg uas muaj kev phobias tej zaum kuj yuav muaj kev ceeb ntshai ua kom lawv sawv.

Yav dhau los ceeb ntshai tawm tsam

Ntshai tsam muaj lwm yam ntxiv tuaj yeem ua rau ntxhov siab ntxiv. Qhov no tuaj yeem ua rau pw tsaug zog, muaj kev ntxhov siab ntau dua, thiab muaj kev pheej hmoo ntau ntxiv rau kev tawm tsam ceeb.

Lawv kuaj tau li cas?

Kuaj ntshav, ntsuas duab ntsuas, thiab kuaj lub cev tsis tuaj yeem txiav txim siab yog tias koj muaj qhov ua rau ceeb ntshai lossis yog koj muaj qhov ceeb ntshai. Txawm li cas los xij, lawv tuaj yeem txiav tawm lwm yam mob uas tuaj yeem ua rau cov tsos mob zoo sib xws, xws li mob qog thiab mob plawv, thiab lwm yam.

Yog tias cov ntawv ntsuas no tsis qhia pom qhov mob hauv qab, koj tus kws kho mob yuav tham txog koj cov tsos mob thiab keeb kwm kev noj qab haus huv. Lawv yuav nug txog koj qhov kev ntxhov siab tam sim no thiab ib qho xwm txheej twg tab tom ua uas yuav ua rau muaj kev kub ntxhov.

Yog tias koj tus kws kho mob ntseeg tias koj tau muaj kev ceeb ntshai lossis muaj kev ceeb ntshai, lawv tuaj yeem xa koj mus rau tus kws paub txog kev mob hlwb rau kev tshuaj xyuas ntxiv. Tus kws kho mob lossis kws kho mob hlwb yuav pab koj kom nkag siab cov teeb meem kev ntshai thiab ua haujlwm tshem tawm lawv.

Yuav ua li cas kom lawv nres

Thaum kev tawm tsam ceeb ntshai yuav tsis zoo, lawv tsis txaus ntshai. Cov tsos mob tuaj yeem ua kev thab plaub thiab yuav ua rau txaus ntshai, tab sis cov kev kho mob no yuav pab txo qis thiab ua rau lawv tag nrho. Cov kev kho mob rau ceeb nres xws li:

Kev kho mob hauv lub sijhawm

Yog koj muaj qhov ua rau ceeb ntshai, cov kauj ruam no yuav pab txo cov tsos mob:

• Pab koj tus kheej so kom txausCov. Hloov chaw tsis xav txog qhov cov kev xav maj mam koj muaj, mloog zoo rau ua pa. Tsom ntsoov rau kev noj qeeb, sib sib zog nqus pa. Mloog qhov nro ntawm koj lub puab tsaig thiab lub xub pwg nyom, thiab qhia koj cov leeg kom tso tawm.
• Distract koj tus kheejCov. Yog tias cov tsos mob ntawm qhov kev tawm tsam ceeb ntshai dhau, koj tuaj yeem sim txav deb ntawm koj lub cev los ntawm kev muab lub luag haujlwm rau koj tus kheej. Suav rov qab los ntawm 100 los ntawm peb ntu. Nrog tus phooj ywg tham txog txoj kev nco zoo siab lossis hais dab neeg tsis lom zem. Kev tsom mus rau koj cov kev xav ntawm cov kev xav hauv koj lub cev pab lawv ua kom yooj yim.
• Ntawj txias tawmCov. Khaws cov ntim dej khov npaj mus rau hauv koj lub tub yees. Thov lawv rau rov qab lossis caj dab. Hlaws ib khob dej txias tuaj rau maj mam. Hnov qhov "txias" nov ntawm nws lub zog thaum nws haub koj lub cev.
• Mus taug kev. Ib ce muaj zog me me yuav pab koj lub cev ua kom zoo rau nws tus kheej. Hais kom ib tus phooj ywg taug kev nrog koj yog tias koj tuaj yeem. Qhov cuam tshuam ntxiv yuav tau txais txiaj ntsig zoo.

Kev kho mob ncua ntev

Yog tias koj muaj qhov ceeb ntshai, koj yuav tsum nrog koj tus kws kho mob tham txog kev kho mob uas tuaj yeem pab koj txo qis tawm tsam thiab tiv thaiv lawv kom tsis txhob tshwm sim yav tom ntej. Cov kev kho no suav nrog:

• Kev Kho Mob. Kev kho cwj pwm (CBT) yog ib hom kev kho kev xav. Lub sijhawm kawm, koj yuav ua haujlwm nrog tus kws sib sab laj kom nkag siab qhov ua rau koj kev ntxhov siab. Koj yuav tau tsim cov tswv yim los pab koj kom yooj yim cov tsos mob sai sai yog tias lawv tshwm sim dua.
• Cov tshuaj noj. Koj tus kws kho mob yuav sau ntawv noj tshuaj los pab tiv thaiv kev ntxhov siab yav tom ntej. Yog koj muaj qhov ua rau ceeb ntshai thaum siv cov tshuaj no, cov tsos mob yuav tsis tshua hnyav.

Cov phiajcim nov yuav qhia tias txog sijhawm txog sijhawm nrog koj tus kws khomob tham txog koj qhov kev ntshai thiab tej yam yuav kho tau:

• koj ntsib ntau dua ob qhov kev ceeb nyob hauv ib hlis
• koj muaj teeb meem tsaug zog los yog so vim kev ntshai tsam sawv nrog lwm qhov kev tawm tsam ceeb
• koj tab tom qhia cov tsos mob ntawm lwm cov tsos mob uas yuav cuam tshuam nrog kev ntshai, xws li kev ntxhov siab lossis kev txhawj xeeb

Dab tsi tshwm sim yog tias koj sawv nrog kev tawm tsam ceeb

Yog tias koj sawv nrog qhov kev tawm tsam ceeb, nws yog qhov txawv txav heev. Cov tsos mob yuav zoo li yooj yim.

Tej zaum koj yuav muaj teeb meem nyuaj yog tias koj ua npau suav los tsis xav. Koj tuaj yeem xav tias koj muaj lub plawv nres. Cov tsos mob zoo li mob hauv siab tsis yooj yim dua.

Feem ntau cov kev tawm tsam yuav tsis pub ntev tshaj 10 feeb thiab cov tsos mob yuav ploj zuj zus mus rau theem ntawd. Yog tias koj sawv nrog qhov ceeb ntshai, koj yuav nyob ze qhov kawg ntawm cov tsos mob. Cov tsos mob yuav yooj yim txij li ntawd.

Hauv qab kab

Nws tsis paub meej vim li cas tib neeg thiaj li muaj kev ceeb ntshai, tab sis qee yam tshwm sim tuaj yeem ua rau muaj kev pheej hmoo ntawm kev sawv nrog ib qho ntxiv. Tej zaum koj yuav muaj qhov ntshai ib zaug xwb, lossis koj yuav muaj ntau yam.

Qhov no yog qhov mob kho tau. Koj tuaj yeem ua tiav cov kauj ruam hauv lub sijhawm kom txo tau cov tsos mob. Koj kuj tseem tuaj yeem ua haujlwm txhawm rau tiv thaiv kev ceeb ntshai tom ntej nrog kev kho mob thiab tshuaj noj.