Puas yog koj muaj teeb meem npau taws?


Puas yog koj muaj teeb meem npau taws?

Daim ntawv teev cov tsos mob ua ntej rau kev nyuaj siab feem ntau suav nrog cov kev xav ‘txob taus’ lossis ‘yooj yim ntxhov siab’; tab sis kev npau taws feem ntau tau saib rau hauv kev sib tham txog tus mob no.

Dr Mark Salter, Tus Kws Pab Tswv Yim rau Cov Neeg Laus Kho Mob Puas Siab Ntshav thiab tus cev lus ntawm Royal College ntawm Psychiatrists, hais tias kev npau taws tsis tshua muaj kev phom sij rau ib leeg tshwj tsis yog tias muaj huab. Hloov chaw, npau taws feem ntau yog cov tsos mob ntawm lwm qhov teeb meem mob hlwb.

Nws muaj tsib yam kev xav hauv tib neeg: npau taws, tu siab, ntshai, qias neeg thiab kev xyiv fab. Kev npau taws feem ntau tshwm sim ua ib feem ntawm peb ‘kev sib ntaus lossis ya davhlau’ teb – peb lub cev qhov kev tawm tsam rau qhov xwm txheej nws pom tau tias muaj kev phom sij.

“Txhawm rau kom nkag siab tias kev npau taws yog cov tsos mob ntawm qee yam xws li kev nyuaj siab, koj yuav tsum to taub qhov kev mob siab ntawm ib tug neeg yog li cas, lawv pom lub ntiaj teb zoo li cas thiab lawv xav li cas rau yam uas tawm tsam lawv,” Salter qhia.

Nws xaus lus tias ntev li ntev tau tias kev npau taws nyob luv-luv thiab tsis teb ntau, feem ntau nws ua haujlwm zoo. Kev npau taws rau lub sijhawm luv luv tuaj yeem yog qhov zoo rau qhov xwm txheej tam sim ntawd vim nws tuaj yeem khiav peb mus rau hauv kev ua. Txawm li cas los xij, yog tias ib tug neeg npau taws ntev ntev, qhov no tuaj yeem tsim kev puas tsuaj rau kev noj qab haus huv. Kev npau taws ntev ntev tuaj yeem ua rau xaiv lub neej tsis zoo, xws li haus dej ntau dhau, lossis noj zaub mov tsis zoo thiab tsis muaj kev tawm dag zog – tsis hais txog qhov tsis zoo ntawm kev sib raug zoo.

Qhov cuam tshuam ntawm kev npau taws mus sij hawm ntev

Kev thuam raug mob, lossis PTSD, feem ntau ua rau muaj kev chim siab ntev raws li txoj kev daws teebmeem, Salter qhia tawm. Nws muaj ntau dua rau tus txiv neej tig mus rau kev npau taws thaum muaj kev raug mob yav dhau los, thaum tus poj niam zoo li muaj kev ntxhov siab lossis ntxhov siab, txawm hais tias qhov no tsis muaj tseeb rau txhua tus.

Kev npau taws ntev ntev ua rau muaj kev nce siab hauv kev nyuaj siab hormone cortisol hauv lub cev. Qeb nce qib ntawm cov tshuaj no tuaj yeem ua rau nce adrenaline, nce tus mem tes, thiab ntshav siab, thiab tseem tuaj yeem tsis zoo rau koj lub cev.

“Cov neeg muaj kev npau taws mus sij hawm ntev feem ntau ua nruj, nkees, npau taws, ntxhov siab, tsis meej pem thiab muaj kev pheej hmoo ntau dua ntawm kev mob ntshav qab zib hom 2,” hais tias.

Cov teeb meem nquag npau taws

Tus kws pab tswv yim Natasha Clewley, tus kws tshaj lij ntawm British Association for Counselling thiab Psychotherapy, hais tias raws li menyuam yaus, peb kawm nthuav qhia yam khoom los ntawm kev saib xyuas ib puag ncig peb thiab luam lawv.

“Yog tias peb tau pom qhov tsis zoo txog kev npau taws thaum menyuam yaus – txawm hais tias kev tsim txom los sis kev tawm tsam – peb tus kheej yuav tawm tsam kev npau taws kom zoo rau kev noj qab haus huv zoo li cov laus,” nws hais.

Raug kev npau taws tuaj yeem ua rau tig txoj kev xav tsis zoo rau peb tus kheej, ua rau muaj kev kub ntxhov thiab tsis muaj tus kheej. Thiab kev npau taws los ntawm kev tswj tsis tau npau taws yuav ua rau lub cev lossis lub hlwb ua kom mob rau peb tus kheej thiab lwm tus. Qhov no tuaj yeem ua rau kev tsis sib cais thiab cuam tshuam ntawm lub neej ib txwm muaj, los ntawm kev poob haujlwm lossis kev sib raug zoo, piv txwv li, yog tias koj tsis muaj txoj hauv kev los ua cov kev xav no.

“Txhua yam no tuaj yeem ua rau peb npau taws ntxiv thaum uas peb tau hnov ​​ntau dua thiab tau cais thiab tsis tau pab txhawb, ua rau peb poob siab nyob rau hauv kev npau taws,” Clewley hais.

Yog li dab tsi tuaj yeem ua kom tsis txhob muaj qhov no?

Txheeb tus chij liab

Pom tau tias koj muaj teeb meem yog thawj kauj ruam, thiab nws yog qhov nyuaj. Tab sis nco ntsoov, kev ua neej luv luv thiab kev npau taws npau taws tuaj yeem pab tau ntev li ntev tau yog tias nws tsis ua rau ib tus neeg muaj mob.

Txawm li cas los xij, Salter sau tseg: “Cov cim nquag ntawm cov teeb meem kev npau taws ntev ntev xws li kev tsim kev kub ntxhov, npau taws, sulking thiab mob siab rau kev ua phem yog lub zog siv thiab cuam tshuam rau peb kev noj qab haus huv.”

Yog li ua ntej tshaj plaws, nug koj tus kheej cov lus nug no, qhia Clewley:

  • Puas yog koj txoj kev npau taws tsis zoo rau cov xwm txheej ntawm tes?

  • Koj yuav npau taws sai npaum li cas thiab koj yuav tuav siav ntev npaum li cas?

  • Kom cov neeg hais rau koj lawv txhawj txog koj txoj kev npau taws; puas yog lawv ntshai lossis cov neeg pom tias nws nyuaj rau koj sib txuas lus nrog koj?

  • Puas yog koj tau txwv koj txoj kev npau taws thiab sim zam rau nws?

  • Koj puas tau npau taws los yog npau taws ntawm koj tus kheej rau kev xav lossis kev xav uas koj yuav muaj? Puas yog cov kev xav sab hauv?

  • Koj puas siv cov tshuaj yeeb dej caw lossis tshuaj phom rau tus kheej los npog lossis txwv koj txoj kev npau taws?

  • Koj puas pom koj tus kheej muaj kev chim siab ntau dua?

  • Koj puas hnov ​​mob hnyav thaum npau taws?

Koj tuaj yeem pab koj tus kheej li cas

Xav txog qhov haus luam yeeb

Clewley qhia tias txoj kev xav ib lub raj mis ntawm cov haus dej muaj txiaj:

“Yog tias koj co nws, thiab hle lub hau ncaj, nws yuav mus rau txhua qhov chaw. Yog li kawm paub cia koj cov kev xav tawm ib pliag zuj zus. Yog tias muaj neeg ua rau koj npau taws, cia koj txoj kev chim siab ploj mus los ntawm tos 90 feeb ua ntej koj teb – lossis tsuas yog taug kev deb. “

Yog tias koj tuaj yeem, muaj kev sib tham zoo txog koj cov kev xav nrog ib tus phooj ywg lossis tus kws kho mob, tsuav nws yog ib tus neeg uas tsis ua kom koj npau taws.

Clewley hais tias “Thiab yog tias koj tsis xav qhia, sau nws rau hauv phau ntawv ceev xwm txheej, lossis sau rau ntawm cov ntawv sau, tom qab ntawd ntswj nrog lawv thiab muab pov tseg,”

Sim mindfulness

Kev siv lub dag zog thiab kev tawm dag zog yog cov cuab yeej pab tau koj tsom koj lub siab thiab lub siab xav.

Tau tsiv

Kev tawm dag zog feem ntau muab cov kev xav ntawm lub cev rau qhov npau taws, tab sis nws zoo tshaj yog tias nws nce siab hauv koj lub plawv.

“Cov neeg feem coob uas khiav yuav xav tsis paub txog,” hais tawm. “Kev khiav haujlwm yog txuam nrog kev poob hauv cov ntshav siab, kev poob rau hauv mem tes, thiab kev so ntawm lub siab.”

Tom qab ntau tshaj li 10 feeb ntawm kev tawm dag zog, neeg feem coob yuav hnov ​​muaj kev tso tawm ‘xav zoo’ cov tshuaj hormones (endorphins) rau lub hlwb. Nws tuaj yeem nyuaj rau koj taug kev mus, tab sis Salter sau tseg tias kev paub txog koj tus kheej qhov kev swb los ntawm kev tso lossis tsis kam tawm dag zog yog qhov tseem ceeb ntawm kev tswj kev npau taws.

Hloov pauv

Cov kev daws teeb meem mus ntev los tswj koj cov teeb meem kev npau taws yuav suav nrog tso kev haus cawv thiab txhawb kev noj haus, kev noj zaub mov zoo rau lub cev, ua kom lwm tus muaj kev ntxhov siab hauv chaw haujlwm lossis tom tsev, thiab mus yaum kev lom zem tshiab.

Koj pab tau tus phooj ywg li cas

Cov neeg npau taws feem ntau tsis tuaj yeem xav txog lwm txoj kev xav rau lawv lub siab thaum lawv hnov ​​tus npau taws heev. Yog li tos kom txog thaum lawv hnov ​​lub siab txias ua ntej koj nqa.

“Feem ntau,” hais tias Salter, “ib tus neeg tau txais qhov txiaj ntsig zoo li no los ntawm kev npau taws, lawv txo qis qhov txiaj ntsig tsis txaus nyob rau lub sijhawm ntev vim tias nws ua haujlwm rau lawv.”

Koj yuav tsum nco ntsoov nqis ib kauj ruam rov qab, tom qab ntawd tau txais lawv mus so thiab muaj kev sib tham txog qhov xwm txheej. Yog tias lawv yog tus neeg txob taus koj yuav paub ntau thaum lawv yuav npau taws yog li ua rau cuam tshuam lawv yog tias ua tau.

Nrhiav kev pabcuam

Thawj qhov chaw nres nkoj ntawm kev hu xov tooj rau qhov teeb meem tswj kev npau taws, raws li rau txhua qhov teeb meem mob hlwb, feem ntau yog koj tus GP. Lawv tuaj yeem xa koj mus rau cov kev pabcuam hauv zos ntawm NHS. Tab sis ceev faj – yog koj txiav txim siab pib qhuab qhia tswj kev npau taws, npaj kom daws cov teeb meem nyuaj thiab qhov twg lawv tuaj.

“Qhov no suav nrog kev sib ntseeg siab nrog tus kws kho mob,” hais tias Salter. “Cov kws kho mob hlwb mloog cov neeg thiab pab cuam tshuam lawv rov qab saib lawv lub siab ‘kuv’ tuaj txog li cas.”

Nws hais tias hom kev kho mob no xav kom muaj lub siab loj heev uas yuav tau tiv thaiv qhov uas ua rau hauv koj npau taws. Nws yog qhov nyuaj, tab sis cov txiaj ntsig mus ntev yog qhov ntsuas tsis tau.

Yog tias kev kho ib tus mob hlwb zoo li yuav nyuaj lossis tsis muaj txoj hauv kev zoo, Salter pom zoo kom muaj kev kho mob pab pawg. Cov koom haum xws li Kev Tshawb Fawb yuav koom tes nrog cov koom haum hauv zej zog kom khiav cov haujlwm tswj kev npau taws nyob ze koj.

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