Yuav ua li cas cov tub ntxhais kawm thiab cov kws qhia tuaj yeem tuav cov kev ntxhov siab


Yuav ua li cas cov tub ntxhais kawm thiab cov kws qhia tuaj yeem tuav cov kev ntxhov siab

Txawm tias thaum zaum nws SATs nyob rau xyoo rau hauv tsev kawm ntawv, Rebekah Dussek yuav mob lub cev los ntawm kev ntxhov siab ntawm cov ntawv xeem thaum ntxov no.

Txog thaum nws mus txog nws GCSEs, Dussek tau tawm tsam muaj kev ceeb ntshai. Nws yog thaum nws qib AS uas nws tau pib ua mob rau nws tus kheej thawj zaug, muaj kuj tsim kev noj tsis haum.

Nws tau piav qhia “Thaum kuv tau tawm tsam kev ntxhov siab thiab kev ntxhov siab txij thaum lub hnub nyoog me, cov kev sim tshuaj yeej ib txwm muaj kev cuam tshuam loj tshaj plaws,”

“Kuv kuj muaj qhov nyiam ua qhov nyuaj rau kuv tus kheej, thiab yog tias qhov kev kuaj mob tsis mus raws li qhov kuv xav tau kuv yuav qee zaum muab nws tus kheej los ntawm kev ua mob rau kuv tus kheej lossis txwv kuv noj. Lub sijhawm kuv qib AS hauv 2015 yog thawj zaug uas kuv pib ua mob rau nws tus kheej. “

Tam sim no 20, Dussek, keeb kwm los ntawm Nottingham, tab tom kawm lus Fab Kis thiab Keeb Kwm hauv nws thawj xyoo ntawm University of Southampton. Nws tau nyuaj rau tus kheej txoj kev taug mus rau sab qab teb ntug dej hiav txwv – suav nrog lub xyoo tsis sib xws “muab rau kuv tus kheej lub sijhawm los sim rov qab ua ntej tsev kawm ntawv” – tab sis nws tau khaws cov kev daws teeb meem los ntawm txoj hauv kev pab daws nws qhov kev xeem tom ntej.

“Ib yam uas yuav pab tau rau kuv yog qhov kuv tsis xav nyob ib leeg tom qab kev kuaj mob, yog li kuv tsis koom nrog qhov kev coj tus kheej,” Kuv hais. “Kuv kuj tau sau npe nrog cov kev pabcuam kev pab tau nyob hauv tsev kawm qib siab, txhais tau tias kuv tuaj yeem zaum kuv qhov kev kuaj mob nyob hauv chav tsev me, thiab tau so kom txaus yog kuv muaj kev ntxhov siab.”

Daim ntawv loj dawb

Tuav Kev Nyuaj Siab!

Tshawb ib daim qauv ntawm peb daim ntawv loj, tag nrho ntawm cov lus qhia tswv yim yuav ua li cas kom tsis txhob thiab khaus kev ntxhov siab.

Rub tawm PDF (0.2 Mb)

Ntsuam xyuas kev ntxhov siab ntawm lub siab ntxiv

Dussek tsis yog nws ib leeg ntawm qhov kev paub dhau los. Raws li NSPCC, ntau dua 3,000 cov tub ntxhais hluas tig mus rau lub chaw pab neeg sib tham sib tham pub me nyuam rau lub chaw pabcuam kev ntxhov siab hauv xyoo 2016/17 – nce txog 11% hauv ob xyoos dhau los.

Dhau li ib feem tsib ntawm cov kev ntuas cov lus qhuab qhia tau muaj nyob rau lub Tsib Hlis, nyob rau ncua sijhawm tsis tu ncua. Thaum cov hnub nyoog 12- txog 15 xyoos tsim cov pej xeem ntau tshaj plaws, muaj 21% xyoo nce xyoo hauv 16-18 xyoo pab pawg siv cov kev pabcuam, qhia cov kws pab tswv yim ntawm kev tawm tsam nrog kev nyuaj siab, ntxhov siab, ceeb tawm tsam thiab txawm tua tus kheej. kev xav vim kev kuaj mob tom ntej.

“Peb paub los ntawm Childline hais tias ntau tus tub ntxhais hluas tawm tsam nrog kev soj ntsuam kev ntxhov siab, uas tuaj yeem cuam tshuam lawv lub peev xwm pw tsaug zog thiab noj zaub mov kom raug, thiab tuaj yeem ua rau muaj kev ceeb ntshai, kev nyuaj siab thiab tsis muaj tus kheej,” hais tawm ntawm NSPCC

“Cov niam txiv thiab tsev kawm ntawv tuaj yeem pab tau los ntawm kev sim tsis tso cov kev tsim txom tsis tsim nyog rau cov menyuam yaus kom tau qhab nia qee yam, thiab yog tias lawv poob siab rau lawv txoj kev kawm qhia rau lawv paub tias koj nyob ntawd kom pab lawv.

“Txhua yam tshwm sim uas lawv tau txais lawv yuav muaj ntau yam xav txog thiab nws yog ib qho tseem ceeb kom nco qab cov tub ntxhais hluas tsis txhob poob siab thiab muaj cov kev xaiv ib txwm muaj.”

Txhua yam haujlwm thiab tsis ua si …

Xws li yog qhov ua tau zoo ntawm lub sijhawm kuaj, cov tub ntxhais kawm feem ntau yuav tsis cia lawv tus kheej los so ntawm lawv txoj kev kawm, xaiv rau txhua yam haujlwm thiab tsis ua si lwm yam. Yuav ua li ntawd tuaj yeem ua rau muaj kev phom sij rau lawv txoj kev mob hlwb. Hloov chaw, Dussek tawm tswv yim “zoo tshaj qhov muaj nuj nqis mus kom ze”.

Nws hais tias “Kuv cov lus qhia yuav yog tseem siv sijhawm rau lwm cov kev so kom nyob sab nraum kho dua,” nws hais. “Koj lub hlwb tsis tuaj yeem ua haujlwm tau zoo txhua feeb ntawm lub hnub. Kuv pom qee yam xws li mus taug kev dev lossis taug kev, lossis tawm mus haus kas fes lossis su nrog phooj ywg lossis tsev neeg yog qhov zoo, vim tias lawv tsis noj muaj sijhawm thauj, tab sis kom koj tawm hauv tsev mus so thiab hloov ntawm scenery. “

Emma Saddleton, tus thawj tswj ntawm pab pawg ntawm YoungMinds pom zoo “Nws yog qhov tseem ceeb tiag tiag los saib xyuas koj kev noj qab haus huv thaum lub caij xeem.”

“Teem sijhawm koj lub sijhawm kom koj muaj sijhawm so thiab paub tseeb tias koj tuaj yeem tawm mus sab nraud thiab tau txais huab cua ntshiab, nrog rau kev teem sijhawm rau kev so kom txaus thaum hnub kawg. Nws tseem yog lub tswvyim zoo los npaj qee yam rau thaum xeem yuav xaus, coj koj lub siab tawm ntawm lawv thiab raws li khoom plig rau kom tau txais los ntawm lawv. “

Rau thawj lub xyoo cov tub ntxhais kawm hauv tsev kawm ntawv tshwj xeeb, nyob deb ntawm tsev thawj zaug – nrog rau lub siab los ua phooj ywg tshiab thiab tuav nyiaj txiag – tuaj yeem feem ntau ua rau tej yam tsis zoo, hais tias Nicky Lidbetter, tus thawj coj ntawm Anxiety UK.

Nws hais tias “Cov tub ntxhais kawm tam sim no nyob deb ntawm tsev kuj tseem xav tias nws nyiam haus cawv lossis haus luam yeeb.”

“Nws yog qhov tseem ceeb uas koj tau pw txaus. Rov kho dua txog 3 teev koj yuav xav tias koj mus kev deb, tab sis nws yuav ua rau koj sab sab thiab tsis tshua muaj peev xwm nqus tau cov ntaub ntawv. Kev qoj ib ce, noj zaub mov zoo thiab dej haus tau nrawm yeej kom ntseeg tau koj ” tu koj lub cev thiab raws li koj lub siab xav. “

Cov xwm txheej “Kev nyuaj siab”

Lub sijhawm tsis ntev los no kuj tau pom qhov tshwm sim ntawm “kev ntxhov siab” cov xwm txheej tau muaj los ntawm cov tub ntxhais kawm. Rov qab rau hauv 2016, University of Westminster ua tus Yav tsaus ntuj Txuj thaum nws tau tshaj tawm nws cov tub ntxhais kawm lub koom haum tau coj menyuam dev thiab cov hnoos qeev los rau hauv thaj chaw tsev kawm ntawv kom pab cov tub ntxhais kawm coj lawv lub siab tawm ntawm cov kev xeem ntsuas. Cov kab npauj rau tus tsiaj cov tsiaj muag tawm hauv feeb.

University of Leicester Cov Tub Ntxhais Kawm Sib Koom Tes tseem suav ua ib chav “menyuam dev” nyob rau lub sijhawm xeem, nrog rau kev muab txiv ntoo pub dawb, chav yoga thiab cov board ua si rau cov tub ntxhais kawm.

Harriet Smailes, tus tub ceev xwm ntawm Leicester Cov Tub Ntxhais Kawm hais tias “Peb paub tias nws tseem ceeb npaum li cas rau cov tub ntxhais kawm kom muaj lub sijhawm so, tsis ntxhov siab thiab kho lawv tus kheej thaum lub sijhawm no”.

“Txawm hais tias qib kev ntsuas yuav pab txhawb kom muaj lub siab kub, nws tsis muaj qhov tsis ntseeg tias qhov kev ntxhov siab ntau dhau yuav cuam tshuam rau kev ua tau zoo, yog li peb cov neeg koom siab yuav pab tau cov tub ntxhais kawm ua tiav qhov lawv xav tau, zoo dua!”

Tsis yog me nyuam kawm ntawv

Tej zaum tsis tau tshaj tawm cov ntawv qhia yog kev ntxhov siab cov kws qhia tuaj yeem tuaj yeem nyob rau lub sijhawm kuaj. Raws li Joe Glamp, uas qhia ntawm lub tsev kawm ntawv zoo nyob hauv North London, cov kws qhia ntawv ntshai tsam cov qhab nia tsis zoo cuam tshuam txog lawv lub peev xwm, ua rau lawv tus kheej tsis ntseeg thiab kev ntxhov siab.

Nws tau piav qhia “Peb nyuam qhuav dhau los ua qhov kev tshuaj ntsuam txog kev thov dag zaum thib ob thiab qhov tshwm sim hauv kuv chav kawm tau ua tsis tau zoo rau ntau tus tub ntxhais kawm,” nws piav qhia. “Paub qhov no ua rau kuv xav tsis thoob, vim kuv tau poob siab thiab mob siab rau kev ua tiav ntawm kuv tus kws qhia ntawv txog lawv txoj kev vam meej hauv cov kev xeem no.”

“Kuv xav hais tias feem ntau ntawm lub siab rau kuv yog kev ua txhaum rau tus kheej. Peb xav tias, txawm li cas los xij, muab kev siv zog me ntsis ntxiv nrog peb lub xyoo 11s txij li lawv tau los ze lawv cov kev xeem, tab sis kuv tus kheej zoo siab los tso qhov no dag zog rau hauv, vim nws yog qhov txiaj ntsig tshaj plaws ntawm kuv txoj haujlwm. “

Tab sis rau lwm tus kws qhia ntawv hauv tsev kawm ntawv uas muaj teeb meem cwj pwm thiab tub ntxhais kawm tsis txaus siab, kev ntxhov siab ntawm kev soj ntsuam tsuas yog qhov kawg ntawm daim dej khov, hais tias Glamp.

Nws hais tias “Qhov ntawd yog kev ntxhov siab loj tshaj plaws rau kuv.” “Cov lus qhia yog qhov nyuaj heev rau kev qhia, nrog kev sib koom ntawm tub ntxhais kawm yog qhov tsawg heev uas nws yog qhov nyuaj rau tham ntev dua 30 vib nas this tsis tas yuav cuam tshuam nrog cuam tshuam hauv chav kawm. Nws yog qhov dej ntws loj ntawm kev coj tus cwj pwm.”

Sijhawm los tham

Thaum kawg, qhov zoo tshaj plaws uas cov tub ntxhais kawm tuaj yeem ua – tsis hais lawv zaum SATs lossis lawv qhov kawg – yog qhib thiab tham txog lawv cov teeb meem es tsis mus rau hauv kev cais tawm tus kheej.

Lidbetter hais tias “Muaj feem yuav yog ntau ntawm koj cov phooj ywg hauv chav kawm yuav xav zoo ib yam thiab muaj kev ntshai heev rau lawv tus kheej los tham txog nws,” Lidbetter hais. “Ncav tes rau koj cov phooj ywg, sib tham txog koj cov kev tsis txaus siab dua li tawm tsam kev ua ntsiag to.”

Saddleton hais ntxiv tias “Yog tias koj tabtom tawm tsam nrog koj lub paj hlwb, koj yuav tsis nyob koj ib leeg,” “Tham nrog niam txiv, xibfwb lossis tus pabcuam thiab piav qhia koj txoj kev xav.”

Elliot Bush, muaj hnub nyoog 20 xyoo lus Askiv kawm ntawv hauv University of Kent, uas muaj kev txom nyem, thiab pib hnov ​​cov suab lus thaum 15, qhia txog kev siv tsev kawm ntuas cov kev pab tawm tswv yim, muaj rau txhua tus tub ntxhais kawm.

Nws hais tias “Tham lus yog qhov daws tau qhov zoo tshaj plaws.” “Kuv lub tsev kawm ntawv muaj qhov kev qhia tawm zoo nyob rau hnub ua haujlwm rau thaum kuv muaj kev ntxhov siab. Qee lub sijhawm, kuv tsuas xav nrog tus phooj ywg zoo tham, txawm hais tias nws tsuas yog mus taug kev lossis tham txog huab cua.

“Kuv kuj tau tsim ib qho ‘Elliot’s zoo-lub thawv’, uas kuv tau ua rau lub ntiaj teb Kev Noj Qab Haus Huv Hnub. Hauv nws, Kuv muaj cov khoom uas ua rau kuv nyob taus lossis hauv av, los ntawm cov duab ntawm kuv tus dev mus rau nutmeg, uas kuv noj hnoos thaum Kuv tabtom ntxhov siab – Kuv pom cov ntxhiab tsw zoo muaj zog txaus. “

Kev tham. Yoga. Meditation apps. Petting dev. Nutmeg. Txhua txoj kev kho puav leej siv tau – tab sis qhov uas ua haujlwm rau ib tus tub ntxhais kawm yuav tsis ua haujlwm rau lwm tus. “Nws yog ib qho tseem ceeb kom tsis txhob sib piv koj tus kheej, vim txhua tus neeg muaj kev xav tau sib txawv,” Dussek hais.

Dab tsi yog qhov tseeb tsis tau lees paub, txawm li cas los xij, yog tias kev kawm rau kev xeem yuav tsum tsis txhob tuaj txog ntawm kev puas siab puas ntsws ib leeg.

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