Ntau zaus, peb coob leej raug them los ntawm lub sijhawm zoo li no thaum nws dhau los ua txaus ntshai rau qhov laj thawj tsis paub, muaj kev ceeb ntshai, kev ntxhov siab. Lub xeev zoo li no tuaj yeem muaj lub sijhawm sib txawv: rau qee qhov nws dhau los ntawm ob peb feeb, thiab rau qee qhov nws tsis tso tseg rau ob peb teev. Qhov no yog tsis muaj dab tsi ntau tshaj li ib tug panic nres. Yuav ua li cas rau qhov xwm txheej zoo li no, peb yuav nkag siab hauv peb tsab xov xwm.
Panic attack concept
Yog tias koj mloog cov kws kho mob piav qhia, ces qhov kev tawm tsam no yog lub cev teb rau kev ntxhov siab, ua rau muaj kev ua phem rau sab nraud. Xws li kev tawm tsam feem ntau yog rau cov neeg uas muaj lub paj hlwb tsis muaj zog. Lawv yog cov rhiab heev rau tag nrho cov negativity. Ib ntus, kuv tseem tswj hwm kuv tus kheej, tab sis muaj ib lub sijhawm thaum nws yooj yim tsis tuaj yeem nkaum ntawm qhov kev ceeb ntshai. Ntxiv mus, raws li kws kho mob, txhua yam tuaj yeem dhau los ua qhov tshwm sim.
Ntau zaus, kev tawm tsam pib, nws yuav zoo li, tsis muaj laj thawj. Hauv qhov no lawv zoo li vegetovascular dystonia. Cia peb xav seb yuav ua li cas kev ceeb ntshai tshwm sim nws tus kheej, yuav ua li cas hauvlub sij hawm ntawm kev tawm tsam?
Kev tshwm sim ntawm kev ceeb ntshai
Hais rau 100% tseeb tias ib tug neeg raug kev kub ntxhov, ntau yam yuav tsum muaj. Thaum pib qhov kev tawm tsam, cov tsos mob hauv qab no tuaj yeem pom:
- Lub plawv pib nrawm dua.
- Pulse nrawm.
- Sweats tshwm.
- zoo li tsis muaj cua txaus.
- Nyob hauv qhov kev xav ntawm kev nkag siab tsis txaus ntseeg thiab kev ntshai.
- Ntxhais ceg tawv.
- Chills tshwm.
- Yuav mob hauv siab.
- Ib txhia ntshai tuag.
- xeev siab thiab kiv taub hau tshwm.
- Tau kawg.
- Koj xav tias koj vwm.
- Tseem muaj mob caj npab thiab txhais ceg.
- Kub thiab txias khiav hla lub cev.
- Qee tus mob plab lub sijhawm no.
- Visual or hearing impaired.
- Txhawj xeeb.
- Nkauj kho siab.
Yog tias ib tus neeg muaj ob peb cov tsos mob teev ib zaug thaum muaj kev tawm tsam, ces nws tuaj yeem sib cav tias nws muaj kev tawm tsam. Cov lus nug tshwm sim: vim li cas lawv tshwm?
Vim li cas thiaj tsim kev kub ntxhov
Cov tshuaj niaj hnub no qee zaum tsis tuaj yeem piav qhia qhov tshwm sim ntawm tib neeg lub siab. Peb lub hlwb tseem yog qhov tsis paub tseeb hauv ntau qhov kev tshwm sim. Txhawm rau paub yuav ua li cas tiv thaiv kev tawm tsam, koj yuav tsum paub txog lawv qhov laj thawj. Muaj ob peb ntawm lawv:
- Ntau zaus ib tug neeg muaj kev ntxhov siab tas li los ntawm qhov tsis muaj peev xwm daws tau qee qhov teeb meem. Nws gnaws ntawm nws thiab caum, ntshai tshwm sim tias nws tsis tuaj yeem daws nws - thiab tam sim no ib kauj ruam ua ntej kev tawm tsam.
- Yog tias muaj qee qhov xwm txheej tsis zoo uas ua rau tus neeg ntshai, thiab yog tias ib zaug lub cev tau ntsib kev ntshai, ces qhov kev tshwm sim no nco qab thiab rov tsim dua hauv rooj plaub yooj yim.
- Kev tsis kam ntsib ib tus neeg lossis ib yam dab tsi tuaj yeem ua rau muaj kev ntxhov siab.
Nws yog feem ntau txaus kom nkag siab txog qhov tsis sib npaug thiab txhawj xeeb rau koj, sim ua kom tsis txhob muaj qhov cuam tshuam no, thiab kev tawm tsam kev ntshai tsis tshwm sim.
pab thawj rau kev tawm tsam
Yog tias koj nquag pib mus ntsib cov xwm txheej zoo li no, ces koj yuav tsum paub tias yuav ua li cas nrog kev ceeb ntshai. Peb yuav tsum kawm los daws nws. Nov yog yam koj ua tau tam sim no:
- Yog tias muaj qhov tsis muaj cua, ces nqa ib lub hnab thiab nqa ob peb lub exhalations thiab inhalations rau hauv. Sim ua kom ntsiag to.
- Kev luag nyav los ntawm lub zog tuaj yeem txhim kho qhov xwm txheej.
- Sim ua kom pom tseeb ntawm koj qhov ua pa, suav seb qhov nqus tau ntev dua lossis qhov exhale.
- Sim tsis txhob tsom ntsoov rau koj txoj kev xav, hloov koj lub ntsej muag mus rau cov khoom nyob ib puag ncig koj, pib suav cov kauj ruam lossis tsheb hla.
- Yog koj nyob sab hauv tsevcov neeg, cov xwm txheej uas ua rau muaj kev ntxhov siab, tom qab ntawd sawv thiab tawm mus.
- Tham nrog koj tus kws kho mob, tej zaum koj yuav tsum tau noj cov tshuaj sedatives.
- Koj tuaj yeem mus ntsib tus kws kho mob puas siab puas ntsws uas yuav qhia koj yuav ua li cas nrog kev tawm tsam.
- Koj yuav tsum sim ua kom koj tus kheej paub tias thaum muaj xwm txheej tsis tuag.
- Nrhiav ib qho dej num rau koj tus kheej uas yuav cuam tshuam kev xav tsis zoo thiab pab ua kom lub paj hlwb so.
Txoj kev kom tshem tawm kev tawm tsam
Ntau tus ntseeg tias yog lawv pib muaj kev ntxhov siab loj heev, yuav ua li cas, lawv tsis to taub, ces lawv muaj txoj hauv kev ncaj qha mus rau tus kws kho mob lub chaw haujlwm. Tab sis muaj ntau yam kev puas siab puas ntsws uas yuav pab tau, yog tias tsis tau tshem ntawm qhov teeb meem no, ces txo nws hwj. Lawv tuaj yeem siv tsis tau tsuas yog thaum muaj kev tawm tsam, tab sis kuj ua ntej, yog tias, piv txwv li, koj paub tias hauv of the elevator koj ib txwm muaj kev ntshai thiab ntshai pib.
Cia peb mus saib seb cov tswv yim no yog dab tsi uas yuav pab tau koj cov hlab ntsha hauv kev txiav txim.
Kev pab xub thawj yog kev so
Peb txoj kev xav ncaj qha cuam tshuam rau peb lub cev lub cev. Yog hais tias ntshai tshwm sim, ces nws tam sim ntawd fettes peb cov leeg, lawv zoo li yuav tuag tes tuag taw los ntawm nws. Yog tias koj twb tau xav txog qhov pib ntawm kev tawm tsam, ces koj yuav tsum tau txo cov leeg nro, uas yuav txo tau qhov tshwm sim ntawm kev tawm tsam. Koj tsuas yog yuav tsum tau so lawv, tab sis tsis yog txhua tus tuaj yeem ua qhov txuj ci no, koj yuav tsum kawm qhov no. Ntau tus ntawm peb, oddly txaus, tsis txawm pom tias lawv cov leeg nyob rau hauv tas li nro.
Koj tuaj yeem kawm cov tswv yim so tshwj xeeb, chav kawm yoga, kev cob qhia pib yog qhov kev pab zoo hauv qhov no.
Txhua cov txheej txheem no yuav tsum tau npaj ua ntej thiab yuav tsum tau xyaum tsis tu ncua yog tias koj pheej poob rau kev ntshai thiab ntshai. Tsuas yog thaum ntawd koj thiaj li tuaj yeem tiv tau qhov xwm txheej ntawm lub sijhawm.
Txhob ua pa hauv kev tawm tsam kev ntshai
Thaum so thiab nyob rau hauv qhov sib npaug ntawm lub paj hlwb, tus neeg ua tsis taus pa txawm thiab ntiav. Thaum kev ntxhov siab tshwm sim, nws yuav dhau los ua ntu ntu thiab nrawm, lossis nws tuaj yeem khov. Lub sijhawm no, cov ntshav ntau nrog oxygen thiab cov as-ham ntws mus rau cov leeg nqaij, zoo li npaj lawv tawm tsam lossis khiav.
Tab sis feem ntau ua pa nrawm ua rau lub cev tsis muaj zog, suab nrov lossis lub suab nrov hauv pob ntseg, kiv taub hau, thiab cov tsos mob no lawv tus kheej tuaj yeem ua rau muaj kev ntxhov siab. Yog tias koj tswj koj qhov ua tsis taus pa, ces cov txiaj ntsig zoo li no tuaj yeem zam tau. Yog tias koj hla dhau los ntawm kev ceeb, koj yuav tsum:
- Khau cua ntau rau hauv lub ntsws.
- Sim ua pa tsis nrog koj lub hauv siab, tab sis nrog koj lub plab.
- Ntawm qhov ntswg thiab pa tawm hauv qhov ncauj.
- Ntawm plaub suav thiab exhale rau 6.
- Rov ua li no kom txog thaum ua pa tag nrho.
Yog tsis muaj kev xyaum ntau, nws yuav nyuaj rau thawj zaug, tab sis dhau sijhawm, kev cob qhia yuav ua rau nws tshwm sim, thiab nws yuav yooj yim dua rau koj tiv thaiv koj qhov ua pa tawm.
Nkauj ntseeg tawm tshiab
Yogpanic teem rau hauv, ces tus neeg pib mloog nws tus mob, thiab qhov no ntxiv aggravates qhov teeb meem. Nws tswj nws qhov ua tsis taus pa, zoo li nws ua pa, tias nws lub plawv dhia tsis raug. Kev txhawj xeeb txog koj tus mob tsuas yog ua rau muaj kev tawm tsam ntau dua, thiab lub voj voog vicious raug tsim.
Yuav tiv thaiv qhov no, peb yuav tsum sim hloov peb txoj kev xav rau lub ntiaj teb nyob ib puag ncig peb ntawm peb qhov kev xav. Koj tsuas tuaj yeem saib cov khoom nyob ib puag ncig lossis sim piav qhia meej yam koj pom. Qhov no yuav pab kom cuam tshuam ntawm koj tus kheej thiab maj mam qhov kev ceeb toom yuav rov qab. Qhov no siv tau rau txhua qhov chaw thiab lub sijhawm ntawm qhov pib ntawm kev ceeb ntshai.
Panic on the dav hlau
Tseem muaj ob peb tug uas ntshai tsis muaj dab tsi li ya saum lub dav hlau. Tau kawg, yog tias nws tuaj yeem taug kev los ntawm tsheb ciav hlau lossis tsheb npav, ces zoo, tab sis yog tias lub davhlau tsis tuaj yeem zam tau, yuav ua li cas? Ua ntej tshaj plaws, peb tuaj yeem qhia koj ua ntej npaj lub davhlau:
- Tsis txhob saib ua ntej ntawm txoj kev txaus ntshai ceeb toom txog kev puas tsuaj thiab kev sib tsoo.
- Cia li nrog koj ib yam dab tsi zoo li talisman, yam lossis khoom uas koj xav tias coj koj hmoov zoo.
- Nyob zoo ua ntej txoj kev.
- Koj tuaj yeem tham nrog tus kws saib xyuas dav hlau ua ntej yuav tawm, nws yuav pab koj kov yeej koj qhov kev ntshai.
- Think positive.
- rau kev cuam tshuam, koj tuaj yeem nqa phau ntawv lossis ib tus neeg ua si nrog koj mloog.
Tab sis yuav ua li cas nrog kev ceeb ntshai yog tias txhua qhov kev ntsuas tsis tau pab?
- Kev tswj koj cov pa tuaj yeem pab tau ntau. Qhov no twb tau tham saum toj no.
- Ua ntej, sau suab paj nruag rau kev so ntawm tus neeg ua si lossis hauv xov tooj, hauv lub sijhawm ntawm kev ntshai lawv yuav los ua ke.
- Tshem tawm tsam ntawm lub dav hlau - yuav ua li cas? Freewriting txheej txheem yuav pab tau. Txhawm rau ua qhov no, khaws cia rau ntawm tus cwj mem thiab phau ntawv sau thiab sau tag nrho koj cov kev xav. Nws pab ua kom txias.
Yog koj xav txog txhua yam ua ntej, koj tuaj yeem zam kev ntshai lossis muaj sia nyob nrog kev poob qis rau koj lub paj hlwb.
Panic tawm tsam thaum cev xeeb tub
Yuav ua li cas rau tej xwm txheej zoo li no thiab yuav ua li cas, yav tom ntej niam tsis tas yuav paub. Yog tias, txawm tias ua ntej qhov xwm txheej txaus ntshai, tus poj niam tau raug ceeb toom, tom qab ntawd thaum cev xeeb tub nws tshwm sim tias lawv tsis thab nws, vim nws lub taub hau tag nrho nrog lwm yam - xav txog tus menyuam hauv plab.
Tab sis txhua leej txhua tus paub tias lub xeev cev xeeb tub ua rau ntau yam kev sib deev ncaj ncees txawm tias muaj kev ntxhov siab ntau dua, uas txhais tau hais tias muaj kev pheej hmoo uas ceeb ntshai yuav dhau los ua qhua.
Cov kws kho mob qhia cov niam-rau-yuav mus ntsib kws kho mob hlwb lossis kws kho mob hlwb ua ntej txhawm rau npaj ua ntej rau cov xwm txheej zoo li no thiab paub coj tus cwj pwm li cas. Peb yuav tsum tsis txhob hnov qab txog txoj hauv kev uas yuav pab daws qhov teeb meem no:
- ua pa tawm ua pa.
- Nyob zoo.
- Kev cuam tshuam ntawm koj txoj kev xav.
Nws yog qhov tsis xav noj tshuaj thaum nqa tus menyuam, yog li nws yog qhov zoo dua kom tsis txhob noj cov tshuaj tranquilizers, tshwj xeeb tshaj yog tsis muajtus kws kho mob pom zoo.
Los ntawm cov ntaub ntawv nws pom tseeb tias txhua pawg neeg tuaj yeem raug kev tawm tsam ntawm kev ntxhov siab thiab ntshai, tsis hais poj niam txiv neej thiab kev sib raug zoo. Yuav ua li cas thaum muaj kev ntxhov siab, peb tau tham saum toj no, cov tswv yim thiab cov txheej txheem tsim nyog rau txhua tus neeg, tsis yog cov poj niam cev xeeb tub xwb. Yog hais tias tus niam uas cia siab rau lub sijhawm nyuaj no rau nws nyob ib puag ncig los ntawm kev saib xyuas thiab hlub cov neeg, ces yuav muaj ntau qhov laj thawj rau kev ceeb ntshai.
Yuav ua li cas tiv thaiv kev ceeb?
Vim tias qhov ua rau thiab cov txheej txheem ntawm kev tawm tsam kev ntshai tseem tsis tau qhia meej, tsis muaj cov lus pom zoo tshwj xeeb rau lawv txoj kev tiv thaiv, txawm tias cov kws kho mob tuaj yeem qhia cov hauv qab no:
- Ua kom muaj lub neej nquag: nws twb tau ua pov thawj tias qhov tsis muaj endorphins, uas yog tsim los ntawm qhov no, yog ib qho ua rau muaj kev tawm tsam.
- Sim ua kom nyob twj ywm nyob rau txhua qhov xwm txheej, kawm cov tswv yim so, kawm tswj koj tus kheej thiab tiv nrog kev xav.
- Tshuaj yej lossis kas fes tuaj yeem ua rau lub plawv dhia, yog li nws yog qhov zoo tshaj los txiav rov qab.
- Tsis suav nrog cawv hauv koj lub neej, nws qhov kev noj haus tuaj yeem ua rau muaj kev xav tsis thoob ntawm lub cev, suav nrog kev ntshai.
Yog tias tsis muaj txoj hauv kev los daws qhov kev ceeb ntshai, nws yog qhov zoo dua mus ntsib tus kws tshaj lij kom tsis txhob ua rau qhov xwm txheej hnyav dua.
Tau kawg, nyob rau peb lub sij hawm nws nyuaj rau kev nyob twj ywm thiab sib npaug, tab sis peb txhua tus yuav tsum siv zog rau qhov no, ces koj tsis tas yuav xav txog yuav ua li cas nrog kev ceeb ntshai, koj yuav tsis muab muaj caij ntshai thiabkev ntxhov siab dhau koj. Noj qab nyob zoo thiab nyob nyab xeeb.
