Yuav Ua Li Cas Yog Tias Koj Tus Menyuam Muaj Qhov Txaus Ntshai?

2024 Tus sau: Harry Day | [email protected]. Kawg hloov kho: 2023-12-17 15:46

“Kuv sawv ntawm txoj kab tsheb ciav hlau thiab ua tsis taus pa. Qhov no tshwm sim rau kuv thawj zaug. Nws tsis nkag siab thiab txaus ntshai."

Kuv muaj hnub nyoog 21 xyoos, Kuv kawm thiab ua haujlwm ib nrab ua haujlwm. Feem ntau, txhua yam zoo. Kuv muaj kev sib raug zoo, kuv txoj kev kawm tau zoo, kuv muaj lub luag haujlwm thiab ua haujlwm tau zoo, kuv tsev neeg txhawb nqa kuv. Tab sis, sab hauv qhov kev ntxhov siab tas li. Kev paub dhau los, yuav ua li cas txhua yam yuav zoo, zoo siab txog txhua yam tsis tseem ceeb, lub siab xav tswj txhua yam, kev txo nqi ntawm qhov tseem ceeb ntawm kev so. Qee lub sij hawm, muaj kev xav hloov pauv thiab muaj kev ntshai ntau.

Thiab ntawm txoj kev tsheb ciav hlau ntawm txoj kev mus tsev - ceeb nres … Kuv ua tsis taus pa thiab ntshai rau kuv lub neej. Vim li cas nws thiaj tshwm sim?

Raws li kuv pom tom qab, nws tsis muaj lub laj thawj laj thawj laj thawj. Tsuas yog ib pliag xwb muaj lub zog poob qis, qhov tsis paub tseeb zoo li tsis tuaj yeem tiv taus. Thiab thaum lub sijhawm tawm tsam nws tus kheej, tsuas muaj kev xav tias koj yuav tuag tam sim no

Psychotherapist thiab tus sau phau ntawv "Freedom from Anxiety" Robert Leahy, sau:

"Thawj qhov kev ceeb ntshai feem ntau tshwm sim rau qhov tsis muaj laj thawj pom thiab txhais tau tias tsis zoo. Vim li no, kev saib xyuas kom zoo ntxiv, uas yog, kev tsom mus tas li ntawm ib qho cim ntawm kev npau taws thiab kev xav txawv txawv. Nrog rau qhov no, muaj kev ntseeg siab zuj zus los ntawm kev txhais lus tsis raug ntawm qhov tshwm sim - "Kuv muaj lub plawv nres" lossis "Kuv yuav vwm." Qhov no ua rau rov tshwm sim ntawm kev ceeb ntshai.

Lub sijhawm ntawd, Kuv twb tau hnov me ntsis txog kev tawm tsam ceeb ntshai thiab dab tsi tsos mobnws yog nrog los ntawm: lub plawv dhia nrawm, tsis muaj oxygen, kiv taub hau, tsis muaj zog, tsis nco qab, tshee tshee.

Ua tsaug rau qhov kev paub no, lub sijhawm ntawd, kuv muaj peev xwm rub kuv tus kheej ua ke, kom ua rau kuv tus mob zoo li qub.

Thiab nws yog qhov yooj yim dua rau cov neeg laus nrog qhov no. Lawv twb muaj kev paub ntau lub neej thiab kev soj ntsuam ntawm lawv tus kheej.

Tab sis yuav ua li cas yog tias menyuam yaus, tshwj xeeb yog tus tub ntxhais hluas, tau ntsib nrog kev ntshai (PA)?

Kuv tuaj yeem pab nws li cas, piav qhia dab tsi tshwm sim rau nws? Thiab yuav txhawb nws li cas tam sim no?

Cov lus qhia hauv qab no yuav pab koj. Lawv raug sim hauv kev kho mob hlwb nrog cov hluas thiab lawv niam lawv txiv.

Qhia nrog ib tus neeg koj xav tias lawv yuav muaj txiaj ntsig zoo rau.

1. Ua ntej tshaj plaws, saib xyuas koj tus mob

Nco ntsoov tias PA tsis nyob mus ib txhis thiab tus menyuam yuav zoo sai sai. Thiab koj tsuas tuaj yeem pab nws yog tias koj tus kheej nyob ntsiag to. Kev ntxhov siab tsuas tuaj yeem ua rau tus menyuam ntshai.

Yuav tswj hwm koj tus kheej li cas yog tias koj xav tias koj tseem tab tom txhawj xeeb?

Ua pa tob heev thiab ua pa qeeb. Yog tias koj nyob ze koj tus menyuam lub sijhawm no, koj tseem tuaj yeem caw nws mus rau qhov kev tawm dag zog no. Koj tuaj yeem hais li no:

“Kuv pib txhawj xeeb ib yam nkaus. Yog li ntawd, tam sim no kuv yuav ua pa kom nqig. Cia peb nyob ua ke!"

Rau siv:Kev ntshai ntshai yog kev tawm tsam ntawm kev ntshai heev. Thiab nws tau txhawb ntxiv los ntawm tus neeg ntawd ntshai ntawm nws qhov kev xav. Cov. ib tus neeg tsis ntshai ntawm qee qhov xwm txheej tshwj xeeb, tab sis qhov tseeb tias nws cov tshuaj tiv thaiv rau qhov xwm txheej no yuav muaj zog heev uas nws yuav tsis tuaj yeem tiv nrog nws. Tab sis qhov no tsis yog rooj plaub. Lawv tsis tuag los ntawm kev ceeb ntshai, ntxiv rau, lawv ploj ntawm lawv tus kheej tom qab ob peb feeb

Thiab koj tuaj yeem qhia koj tus menyuam li cas koj tuaj yeem tswj hwm koj qhov kev ntshai. Thiab ua kom koj li mob nrog ua pa.

2. Hais tawm cov txheej txheem uas tshwm sim thaum muaj kev ceeb ntshai

Muab qhov muaj feem ntawm tus menyuam cov ntaub ntawv lub hlwb… Hais qhov no hauv kev ntsiag to, ntsuas lub suab, nrog kev ncua me me ntawm kab lus. Koj tuaj yeem hais cov hauv qab no (ib lossis ntau dua, uas yuav haum rau qhov xwm txheej no):

Kuv pom tau tias koj ntshai. Nws zoo li rau koj tias koj tab tom ua pa thiab koj hnov kiv taub hau. Yog li ntawd, koj xav tias qee yam tsis zoo tuaj yeem tshwm sim. Tab sis qhov no tsis yog rooj plaub. Koj puas nyob zoo? Tsis muaj dab tsi hem koj. Koj puas nco qab cov kws kho mob hais? Koj puas nyob zoo!

“Koj ua tsis taus pa sai. Thiab muaj oxygen ntau hauv lub cev. Yog li ntawd, nws zoo li koj tab tom ua pa thiab koj muaj kiv taub hau. Tab sis yog tias koj ua pa qeeb dua, txhua yam yuav rov zoo li qub."

“Nov yog lub xeev ib ntus. Yog tias koj zaum ntsiag to thiab ua pa, koj yuav nyob ntsiag to"

"Kev tawm tsam tsis txaus ntshai nres ntawm lawv tus kheej. Cov kws kho mob hais tias lawv tsuas yog tshwm sim los ntawm kev npau taws. Thiab lawv tsis txaus ntshai rau koj!"

3. Caw koj tus menyuam saib lawv ua pa

Nws yog ib qho tseem ceeb rau nws nyob rau lub sijhawm zoo li ua pa maj mam nrog lub diaphragm, thiab tsis nrog lub plab. Qhov ua pa no rov ua kom sib npaug ntawm carbon dioxide thiab oxygen hauv cov ntshav.

Nug tus menyuam, thaum pw, muab nws txhais tes tso rau ntawm nws lub hauv siab. Cia nws saib, yog tias txhais tes nqes mus thiab nce rau ntawm lub hauv siab, ces qhov ua tsis taus pa yog ntiav.

Caw tus menyuam nqus pa kom nws lub plab puv thiab nws maj mam sawv thiab ntog. Thiab xyuas kom tseeb tias txhais tes ntawm lub hauv siab tsis txav mus.

Tsis tas yuav tsum tswj hwm thiab ua txhua yam-txhua yam kom raug. Qhov loj tshaj plaws yog rau tus menyuam saib cov txheej txheem thiab hnov qhov txawv ntawm nws txoj kev ua pa.

4. Caw koj tus menyuam hloov lawv txoj kev xav los ntawm kev nkag siab sab hauv mus rau qhov tshwm sim ib puag nci

Nug koj tus menyuam kom piav qhia qhov lawv pom nyob ib puag ncig lawv. Nug, nws nyob qhov twg, lub teeb lossis tsaus ntuj, xim ci lossis xim daj feem ntau, thiab cia nws qhia koj seb nws pom dab tsi ntawm nws xub ntiag. Yog tias muaj moos nyob ze, qhia meej tias nws yog lub sijhawm twg.

Nov yog qee qhov lus qhia muaj txiaj ntsig zoo los pab koj tus menyuam kom tsis txhob ntshai:

• ua pa hauv ib lub xwmfab;
• suav ua pa;
• nco qab cov tsiaj ntawv hauv qhov rov qab;
• suav ib yam dab tsi ncig;
• ua pa luv thiab ua pa sai.

Yog lawm, nws yuav muaj txiaj ntsig los ntsib tus kws kho mob hlwb kom tus menyuam txhim kho cov txuj ci txhawm rau tiv nrog PA, pib nkag siab nws txoj kev xav, muaj peev xwm tswj hwm lawv thiab nyob ntsiag to.

Daim duab: Luke Waltham los ntawm Medium.com