Koj puas paub hais tias kev ceebtom txog kev phais kuj tuaj yeem ua rau koj pw?
Cov kev hem siab, cov tsos mob ntawm kev ntshai, feem ntau tsis to taub, tab sis kuj muaj ntau yam ntsiab lus tseeb txog qhov no. Hmoov tsis, cov phoojywg feem ntau muaj kev sib ceg txog kev tsis sib haum xeeb muaj kev cuam tshuam txog qhov kev tawm tsam no. Piv txwv, ntau tus neeg ntseeg tias cov kev tawm tsam yog cov kev ntxhov siab yog ib qho kev ntxhov siab los yog tsis muaj peev xwm tswj tau ib tus neeg txoj kev ntxhov siab . Xws li cov lus misconceptions tsuas ntxiv rau qhov kev xav tsis zoo ntawm muaj kev ntxhov siab .
Yog tias koj tau raug kuaj pom muaj kev ntxhov siab, koj tuaj yeem muaj kev to taub txog qhov nws nyiam ua rau muaj kev tawm tsam . Tab sis txawm tias koj yuav tsis paub txog qee cov yam ntxwv ntawm cov kev tawm tsam no. Daim ntawv teev cov qauv no tau qhia ntau yam txog kev tawm tsam.
1 - Kev Tawm Tseg Ua Phem Thaum Koj Nyob Hauv
Raws li nws coj txawv txawv, nws muaj peev xwm muaj kev ntshai nres thaum koj pw tsaug zog. Nocturnal panic tawm tsam tshwm sim thaum koj muaj cov tsos mob tshwm sim tawm tsam koj tawm ntawm koj kev pw tsaug zog. Cov tsos mob ntawm cov kev tawm tsam no yuav zoo ib yam li cov neeg nruab hnub, xws li tuav , ntau heev tawm hws, thiab mob hauv siab . Thaum muaj teebmeem tshwm sim, tus neeg yuav ua tsis taus pa lossis ua kom pa pa thaum hnov licas.
Nocturnal panic tawm tsam kuj pom tau tias muaj kev ntshai ntshai thiab kev xav ntawm kev ntshai. Nws tsis yooj yim dua rau tus neeg xav tias nws tab tom tswj nws tus kheej lossis muaj mob ceev. Cov tsos mob ntawm depersonalisation thiab cov rojisization kuj raug, piv txwv li tus neeg raug kev ceeb siab yuav muaj kev xav tsis thoob thiab kev poob siab. Tej zaum nws yuav muaj kev coj txawv txawv uas nws tau tawm ntawm nws qhov chaw, zoo nkaus li nws tab tom npau suav los yog saib nws tus kheej los ntawm kev deb.
Kev ua rau yav hmo ntuj tuaj yeem cuam tshuam koj lub neej los ntawm qhov ua rau koj xav tias fatigued nyob hauv koj lub hnub, ua rau muaj kev ntxhov siab ntxiv thiab ua rau kom tsis pom kev. Yog tias cov neeg ceebtoom thuam tuaj yeem cuamtshuam koj lub peevxwm kom tau ib hmo so, nws yuav yog lub sijhawm mus nrhiav kev pabcuam. Tus kws kho mob tuaj yeem ua haujlwm nrog koj los kho koj tus kabmob ceebtoom thiab txhua yam kev ua rau neeg pw tsaug zog.
2 - Kev Tiv Thaiv Ntsej Muag Tsis Txhob Muaj Teebmeem Nrog Kev Tiv Thaiv Kab Mob
Cov kev tawm tsam yog cov teeb meem ntawm kev ntshai ntawm kev ntshai, tab sis cov kev ceeb ntshai kuj tuaj yeem tshwm sim nrog lwm cov kev mob hlwb. Raws li tsab xov xwm thib tsib ntawm Diagnostic and Statistical Manual of Mental Disorders ( DSM-5 ), cov kev taw qhia txog kev puas siab puas ntsws yog siv cov lus qhia tseeb, muaj kev phom sij tuaj yeem muaj ntau yam kev mob.
Kev tawm tsam siab feem ntau yog txuas rau lwm yam kev ntshai thiab kev ntxhov siab , xws li agoraphobia , kev phobias , kev nyuaj siab tom qab ( PTSD ), obsessive-compulsive teeb meem ( OCD ), kev nyuaj siab , thiab kev puas siab puas ntsws bipolar . Kev tawm tsam kev phom sij tuaj yeem yog kev sib raug zoo nrog lwm cov kev mob hlwb, nrog rau kev noj zaubmov, kev mob tus kheej , thiab cov xwm txheej uas muaj feem xyuam. Qee qhov xwm txheej, kev tawm tsam ceeb ntshai tuaj yeem yog ib feem ntawm kev mob nkeeg, xws li cov kab mob gastroesophageal reflux (GERD), cov tsos mob siab ntsws ( IBS ), thiab kev pw tsaug zog.
3 - Qhov Kev Zoo Diet thiab Qoj Ib ce
Kev noj qab haus huv tas li thiab kev noj zaub mov zoo muaj ntau qhov txiaj ntsig, tab sis koj puas paub tias koj xaiv txoj kev ua neej muaj peev xwm muaj feem xyuam rau koj kev paub txog kev tawm tsam kev ntshai? Kev tshawb xyuas tau pom tias koom rau hauv qhov kev ua si tsis tu ncua tuaj yeem txo koj txoj kev xav ntawm kev nyuab siab, ntxhov siab vim ntsig, thiab nruj thoob hauv lub cev. Tej zaum nws yuav thim qhov uas muaj kev ntshai heev li thiab.
Koj cov zaub mov tseem tuaj yeem cuam tshuam koj kev paub nrog kev tawm tsam. Cov kev tshawb fawb tau qhia tias qee cov khoom noj thiab tshuaj yuav ua rau muaj kev ntxhov siab thiab lwm cov tsos mob tshwm sim. Piv txwv, noj ntau dhau caffeine, cawv, los yog monosodium glutamate (MSG) muaj peev xwm ua rau muaj kev ntxhov siab thiab ceeb ntshai.
4 - Cov Kev Tiv Thaiv Ntshai Yuav Ua Luaj Lawm lossis Tos Tos
Tus DSM-5 piav txog ob hom kev ntshai tawm tsam: kev xav, los yog cued, thiab kev npaj txhij txog. Cov kev ntshai pauv yuav tshwm sim thaum tus neeg raug kev tsim txom los ntawm tej yam cues lossis ua rau. Piv txwv li, ib tug neeg uas muaj qhov ntshai ntawm heights ( acrophobia ) yuav muaj qhov ntshai nres thaum nyob hauv ib lub tsev siab lossis hauv lub dav hlau.
Npaj txhij txog panic tawm tsam, ntawm qhov tod tes, tshwm sim dheev tsis muaj yam cues. Tej kev ntxhov siab thiab ntshai los yog lwm yam ua, xws li kev phobias lossis kev tshwm sim, yuav tuaj yeem coj lawv tuaj. Npaj txhij txog ceeb ntshai yog qhov uas feem ntau mob txuam nrog kev kuaj mob ntawm kev ntshai .
5 - Tawm Phobias Ua Rau Koj Tsav Txhawj Ntxiv
Coob leej ntau tus neeg raug cem plawv nres tsim kev coj cwj pwm tsis zoo los ntawm kev tswj cov xwm txheej uas lawv ntseeg hais tias ua rau lawv tawm tsam. Piv txwv, ib tug neeg uas muaj kev ntxhov siab tuaj yeem tsis txhob nyob hauv khw muag khoom noj khoom haus ntawm kev ntshai tsam lwm tus pom nws muaj kev sib ntaus sib tua. Ib yam li ntawd, ib tug neeg uas ntshai ntawm ya ( aerophobia ) yuav tsis mus los ntawm lub dav hlau, paub tias nws yuav muaj ib qho ntshai nres ntawm lub dav hlau.
Cov cwj pwm tsis txaus ntseeg yuav tsis pom qhov tseeb thaum xub thawj, tab sis lawv tuaj yeem tiv thaiv koj kom tsis txhob muaj ntau yam kev paub hauv lub neej. Kev ntshai thiab kev zam yuav tsis pub koj tuaj koom kev sib tham lossis tuaj mus deb. Ntxiv rau, kev coj tus cwj pwm tsis txaus ntseeg feem ntau ua rau koj txoj kev txhawj xeeb, ntxiv ua rau koj ntshai ntawm qee qhov chaw lossis qhov xwm txheej.
Tsis txhob ua rau muaj kev ntxhov siab, sim ua pa ntawm lawv. Lub sijhawm tom qab koj xav tias muaj kev ntshai nres, ua rau koj xav kom koj ua pa. Thaum muaj kev ntshai nres, koj yuav pom tau tias koj ua tsis taus pa tau ceev thiab ntiav. Coj los ntawm kev ua pa maj mam thiab txhob txwm ua. Nqus kom tob hauv koj lub qhov ntswg, txhaws koj lub ntsws mus rau lawv lub peev xwm. Tso tawm ntawm koj lub qhov ncauj, tso tawm tag nrho cov cua tawm ntawm koj lub cev. Ua kom rov qab ua qhov sib sib zog nqus pa no kom txog thaum koj hnov ntau dua.
Yog hais tias sib sib zog nqus pa nqus thiab lwm yam tswv yim pab yus tus kheej tsis ua haujlwm, tej zaum koj yuav tau xav txog kev nrhiav kev pabcuam. Cov kev pabcuam zoo li no tuaj yeem pab koj tau txais txoj kev kuaj mob thiab tsim txoj hauv kev uas tswj koj txoj kev txhawj xeeb thiab kev tawm tsam. Tsis tas li ntawd, ib tus kws paub hauj lwm hauv kev puas siab puas ntsws muaj peev xwm muab tau kev qhia meej thiab qhia ntxiv txog kev ceeb ntshai.
Cov chaw
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Bergin, JE, & Kendler, KS (2012). Cov Psychiatric Cov Kev Mob thiab Kev Siv Caffeine, Kev Tiv Thaiv, thiab Thim Tawm: Kev Txheeb Xyuas Kev Sib Nkag Genetic and Environmental, Twin Research & Human Genetics, 15 (4), 473-482.
Bourne, EJ (2011). Kev ntxhov siab thiab Phobia Workbook. 5th ed. Oakland, CA: Tshiab Harbinger.