Koj tus menyuam puas tsis tau ua si ntau npaum li yav tas los? Nws puas npau taws tas li? Nws puas quaj rau tej yam me me? Peb txhua tus xav tias cov menyuam yuav tsum zoo siab, luag ntxhi, thiab khiav ncig. Tab sis qhov tseeb, ib yam li cov neeg laus, cov menyuam kuj tuaj yeem raug kev nyuaj siab, ib qho mob hlwb uas peb txhua tus paub tias yog "Kev Nyuaj Siab." Qhov no tshwm sim ntau dua li peb xav. Thiab, yog tias txheeb xyuas thiab kho kom zoo, nws tuaj yeem kho tau tag nrho. Tsis txhob ntshai tham txog nws. Cia peb tham txog nws qhib siab.
Kev Nyuaj Siab Thaum Yau yog dab tsi tiag?
Hais yooj yim xwb, kev nyuaj siab thaum yau yog ib qho kev tu siab, kev chim siab, lossis kev poob siab ntev ntev hauv ib tug me nyuam. Qhov no tsis yog kev tu siab me ntsis xwb. Cov kev xav no tuaj yeem cuam tshuam rau tus me nyuam tej kev ua ub ua no txhua hnub, lawv txoj kev sib raug zoo, lawv lub neej kawm ntawv, thiab txawm tias lawv txoj kev sib raug zoo nrog tsev neeg.
Tej zaum ib txhia yuav xav tias qhov no yog ib qho xwm txheej tshiab. Tiam sis qhov tseeb yog, kev nyuaj siab tau muaj nyob rau ntau tiam neeg ntawm cov menyuam yaus. Qhov tshiab yog tias tam sim no peb paub ntau ntxiv txog nws, peb muaj txoj hauv kev los paub txog nws, thiab peb paub tias nws tuaj yeem kho tau. Thiab cov kws kho mob tam sim no paub ntau ntxiv tias yog tsis kho, nws tuaj yeem ua rau tuag taus.
Kuv yuav paub li cas yog tias kuv tus menyuam kuj muaj tus mob no thiab?
Qhov no yog qhov nyuaj tshaj plaws, vim tias cov menyuam yaus, tshwj xeeb yog cov menyuam yaus me, tsis muab lawv txoj kev xav tso rau hauv cov lus zoo li cov neeg laus ua. Hloov chaw, lawv qhia nws los ntawm lawv tus cwj pwm.
Xav txog seb, koj tus ntxhais yav tas los nyiam kos duab thiab ua si nrog nws cov phooj ywg. Tab sis tam sim no nws ib txwm nyob ib leeg hauv nws chav. Tab sis thaum ib tug ntawm koj cov phooj ywg rov qab los tsev, nws luag nyav thiab hais lus me ntsis. Ces koj yuav xav tias, "Auj ... nws zoo, tej zaum nws tsuas yog nyob rau hauv lub siab xav." Tab sis qhov tseeb, thaum cov menyuam yaus nyuaj siab, lawv qhov kev tu siab yuav tsis pom txhua lub sijhawm. Muaj tej lub sijhawm uas lawv zoo li qub.
Raws li cov kws kho mob, qhov tsos mob tseem ceeb thiab tshwj xeeb tshaj plaws ntawm kev nyuaj siab thaum yau yog ib qho mob hu ua 'anhedonia' . Uas yog, poob lub peev xwm los muaj kev lom zem lossis kev lom zem . Tsis muaj peev xwm tau txais kev lom zem los ntawm tej yam uas tau lom zem ua ntej, xws li ua si, saib TV, lossis mloog dab neeg.
Cia peb saib lub rooj hauv qab no kom pom tias cov menyuam yaus qhia cov tsos mob ntawm kev nyuaj siab li cas.
| Cov tsos mob | Nws Tshwm Sim Li Cas Hauv Cov Menyuam |
|---|---|
| Kev tu siab thiab kev poob siab | Lawv yeej ib txwm chim siab, quaj txog tej yam me me, lossis lawv yeej ib txwm npau taws thiab sib cav sib ceg. |
| Anhedonia | Tej yam uas lawv nyiam ua yav tas los (ua si, ntsib phooj ywg, mus so haujlwm) tam sim no raug tsis lees txais lawm. Lawv hais tias, "Kuv ua tsis tau," "Kuv tsis xav ua." |
| Kev hloov pauv ntawm kev pw tsaug zog | Nyuaj siab pw tsaug zog thaum hmo ntuj. Muaj ib txhia menyuam yaus pw tsaug zog ntau dhau. (Nws yog ib qho uas feem ntau muaj teeb meem pw tsaug zog dua li sawv thaum ib tag hmo zoo li cov neeg laus.) |
| Kev hloov pauv hauv kev noj haus | Tej zaum koj yuav tsis xav noj mov lawm, lossis tej zaum koj yuav noj ntau dhau. Tej zaum koj yuav poob lossis hnyav dua. |
| Kev cuam tshuam rau kev ua haujlwm hauv tsev kawm ntawv | Koj tsis muaj siab kawm ntawv lawm, nws nyuaj rau koj tsom ntsoov rau tej yam, thiab koj cov qhab nia poob qis. |
| Mob lub cev | Tej zaum koj yuav hais tej yam zoo li koj mob taub hau tas li lossis mob plab tsis muaj lwm yam laj thawj. |
| Kev xav tsis zoo txog tus kheej | Hais tej yam xws li, "Kuv tsis muaj txiaj ntsig," "Tsis muaj leej twg nyiam kuv." Tej zaum yuav tham txog kev ua phem rau tus kheej lossis kev tuag. |
Tseem Ceeb: Tsis txhob xav tias koj tus menyuam nyuaj siab tsuas yog vim lawv muaj ib lossis ob qho tsos mob no qee zaum xwb. Tab sis yog tias cov tsos mob no tseem muaj ntau tshaj ob lub lis piam thiab cuam tshuam rau koj tus menyuam lub neej txhua hnub, nco ntsoov nrog koj tus kws kho mob tham.
Yuav kho li cas? Puas muaj 'tshuaj khawv koob' rau qhov no?
Yeej tsis yog li ntawd. Kev kho mob kev nyuaj siab thaum yau tsis yog ib yam dab tsi uas ua tau ib hmos, thiab nws tsis yog ib yam dab tsi uas ua tau nrog ib lub tshuaj xwb. Nws yog ib qho txheej txheem uas xav tau kev saib xyuas thiab kev ua siab ntev heev. Muaj ob hom kev kho mob tseem ceeb.
1. Kev Kho Mob Nrog Kev Tham / Kev Kho Mob Hlwb
Qhov no feem ntau yog thawj kauj ruam. Cov txheej txheem no sib txawv nyob ntawm tus menyuam lub hnub nyoog thiab mob.
- Kev Ua Si Kho Mob: Muaj ntau tus menyuam yaus muaj teeb meem qhia lawv txoj kev xav hauv cov lus. Yog li ntawd, cov kws kho mob siv cov menyuam roj hmab, cov khoom ua si, thiab cov duab kos los pab tus menyuam nkag siab txog lawv txoj kev xav, xws li kev tu siab, kev ntshai, thiab kev npau taws. Qhov no pab tus menyuam daws cov kev xav ntawd.
- Kev Kho Mob Txog Kev Xav (CBT): Txoj kev no zoo heev rau cov menyuam loj dua thiab cov menyuam yaus. Hais yooj yim xwb, nws pab txheeb xyuas tus menyuam txoj kev xav tsis zoo ("Kuv phem," "Kuv ua tsis tau") thiab hloov lawv mus rau qhov tseeb thiab zoo dua. Qhov no tuaj yeem txhim kho tus cwj pwm thiab lub siab.
- Kev Kho Mob Tsev Neeg: Kev noj qab haus huv ntawm lub hlwb ntawm ib tug menyuam yaus yog cuam tshuam los ntawm ib puag ncig hauv tsev neeg. Hauv txoj kev no, tsis yog tus menyuam xwb tab sis kuj yog niam txiv thiab cov kwv tij neej tsa, thiab muaj kev qhia txog yuav ua li cas txhawb nqa tus menyuam ua ib tsev neeg.
2. Tshuaj
Muaj ib txhia niam txiv ntshai thaum lawv hnov txog tshuaj. "Auj, cov tshuaj antidepressants rau ib tug menyuam yaus? Puas yuav muaj cov kev mob tshwm sim?" Qhov kev ntshai no yog qhov tsim nyog.
Tiam sis qhov tseem ceeb tshaj plaws uas yuav tsum paub yog tias cov kws kho mob tsuas yog sau ntawv rau cov menyuam yaus thaum tsim nyog xwb. Thiab lawv ua li ntawd nyob rau hauv kev saib xyuas ze heev . Cov tshuaj zoo li Prozac tau raug kawm txog qee yam hauv cov menyuam yaus, thiab lawv txoj kev nyab xeeb thiab kev ua haujlwm tau raug lees paub.
Qhov tseem ceeb tshaj plaws:
Tus kws kho mob yeej tsis yog tsuas muab tshuaj rau tus menyuam xwb thiab xa lawv mus tsev. Txoj kev npaj kho mob yog kev sib koom tes ua ke. Kev kho mob nrog kev tham, kev qhia rau cov niam txiv, thiab tshuaj, yog tias xav tau, yuav tsum mus ua ke. Nws yog ib qho tseem ceeb uas yuav tsum mus ntsib kws kho mob tsis tu ncua hauv ob peb lub lis piam thawj zaug tom qab pib noj tshuaj kom saib xyuas tus menyuam txoj kev teb thiab txhua yam kev hloov pauv.
Peb ua niam ua txiv tau dab tsi?
Lub luag haujlwm ntawm cov niam txiv hauv tus txheej txheem rov zoo ntawm tus menyuam tsis tuaj yeem hais ntau dhau. Nov yog qee yam uas koj tuaj yeem ua tau.
- Mloog lus qhib siab: Mloog seb koj tus menyuam hais li cas yam tsis cem lossis txiav txim rau nws. Tsis txhob nug nws npau taws tias, "Koj muaj teeb meem dab tsi?", nug nws nrog kev hlub, "Kuv pom tias koj chim siab. Peb puas tham tau me ntsis?"
- Nrhiav kev pab tswv yim kho mob:Txawm tias koj pom ib qho kev hloov me me los xij, tsis txhob tsis quav ntsej thiab xav tias, "Nws yuav zoo." Mus ntsib kws kho mob menyuam yaus lossis kws kho mob hlwb menyuam yaus uas tsim nyog.
- Ua siab ntev: Qhov no tsis yog ib yam dab tsi uas yuav kho tau ib hmos. Kev kho mob yuav siv sijhawm. Ua siab ntev thiab hlub koj tus menyuam. Txaus siab rau tej yam zoo uas nws ua.
- Txhawb nqa tsev neeg: Ua rau tus me nyuam xav tias lawv tsis nyob ib leeg. Cia tag nrho tsev neeg sib sau ua ke ua si, tham, thiab siv sijhawm ua ke.
- Sib txuas lus nrog koj tus kws kho mob tsis tu ncua: Qhia rau koj tus kws kho mob txog tej kev hloov pauv txawv txawv hauv koj tus menyuam tus cwj pwm, kev pw tsaug zog, lossis kev noj mov uas txawv txawv tam sim ntawd, tshwj xeeb yog tias koj tau pib noj tshuaj. Tsis txhob ntshai, nws yog ib qho zoo li qub.
Cov Lus Qhia Txog Kev Coj Mus Tsev
- Kev nyuaj siab thaum yau yog ib qho mob tiag tiag. Nws tsis yog qhov txhaum ntawm tus menyuam thiab niam txiv.
- Yog koj tus menyuam pheej npau taws, tu siab, lossis tsis xav tau tej yam uas lawv nyiam ua yav dhau los lawm, ces txhawj txog qhov ntawd.
- Yog tias ib tug me nyuam muaj cov cim qhia tias nws muaj kev nyuaj siab, nco ntsoov nrhiav kev qhia los ntawm ib tus kws kho mob uas tsim nyog yam tsis muaj kev xav.
- Kev kho mob tsis yog tsuas yog hais txog kev siv tshuaj xwb. Nws suav nrog kev sab laj, kev txhawb nqa tsev neeg, thiab cov tshuaj uas tsuas yog muab thaum xav tau xwb.
- Yog koj kho koj tus menyuam kom zoo, koj tus menyuam yuav muaj lub neej zoo siab thiab noj qab nyob zoo dua. Yog li ntawd, tsis txhob ntshai thov kev pab.
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Tsis muaj lus teb tau muab tso tawm. Ntxiv koj cov lus tawm ntawm no thawj zaug.
Ntxiv koj cov lus