7 txoj hauv kev los kho tus mob coronavirus ntxhov siab

2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58

Psychologists thiab kws kho mob qhia cov cai yooj yim los pab koj kom dhau lub sijhawm muaj kev kub ntxhov no.

Kev kis tus kabmob coronavirus ua rau muaj kev txhawj xeeb thoob plaws ntiaj teb. Thiab cov xov xwm sensational, sowing panic, hypotheses thiab cov ntaub ntawv tsis tseeb tsuas yog ntxiv roj rau hluav taws.

"Thaum tus naj npawb ntawm cov neeg kis tus kab mob loj zuj zus, thiab cov xov xwm tau mob siab rau tus kab mob no, nws yooj yim heev rau kev ntshai. Tshwj xeeb tshaj yog tias koj lossis ib tus neeg hlub muaj lub cev tsis muaj zog, "hais tias Diana Gall, kws kho mob-4-U tus kws pab tswv yim online. "Kev ntxhov siab txog kev noj qab haus huv tuaj yeem ua rau koj lub neej tag nrho, thiab kev ntshai ntawm kev sib cuag nrog tus kab mob tuaj yeem cuam tshuam rau koj cov dej num txhua hnub."

Txhawm rau tiv thaiv qhov no tshwm sim, ua raws li ob peb txoj cai yooj yim.

1. Tau txais xov xwm los ntawm qhov chaw ntseeg tau

Muaj ntau ntau cov ntaub ntawv tsis raug thiab tsis tseeb hauv xov xwm, kev nyeem ntawv uas ua rau muaj kev ntxhov siab. "Kuv xav tias qhov khoom plig zoo tshaj plaws uas yuav tsum tau ua tam sim no yog nyeem cov ntaub ntawv ntseeg siab, xws li lub vev xaib," tus kws kho mob hlwb Baruch Fischhoff hais rau Hais Txog Kev Nyuaj Siab: Coronavirus Kev ntxhov siab hauv kev xam phaj nrog American Psychological Association.

Nws tseem tiv thaiv kev hais lus xaiv thiab cov neeg uas siv qhov xwm txheej zoo li no los muag ib yam dab tsi lossis ua rau muaj kev ntxub ntxaug lwm haiv neeg.

2. Zaum hauv social media tsawg dua

“Kev tshaj xov xwm thiab xov xwm chaw ua rau muaj kev ntxhov siab. Thiab rau cov neeg uas twb muaj kev ntxhov siab, lawv tuaj yeem ua rau muaj kev phom sij tshwj xeeb, hais tias tus kws kho mob puas siab puas ntsws Elena Touroni, tus tsim ntawm My Online Therapy. "Kev lees paub tias qee yam ua rau koj raug mob thiab ua rau nws yog kev saib xyuas koj tus kheej."

Unsubscribe los ntawm cov neeg uas tshaj tawm cov lus ceeb toom thiab cov ntaub ntawv tsis raug.

Xav txog cov ntaub ntawv no ua suab nrov tom qab tsis muaj txiaj ntsig. Thiab nws yog lub sij hawm tig lub suab. Yog tias koj xav tau kev tshaj tawm xov xwm kom ceev cov xov xwm ntawm cov phooj ywg hauv thaj chaw muaj kev cuam tshuam, ua tib zoo saib seb koj siv sijhawm ntev npaum li cas. Thiab nco ntsoov yog tias qhov no tsis muaj teeb meem rau koj tus mob.

3. Tshem tawm cov ntawv ceeb toom thawb

Cov chaw xov xwm feem ntau sau txog tib qhov xwm txheej ntau zaus, ntxiv cov ntsiab lus thiab cov lus pom hauv kab lus. Yog li, ib qho kev lees paub ntawm tus kab mob, tau piav qhia ntau zaus hauv ntau qhov chaw, tuaj yeem tsim qhov kev xav tias qhov xwm txheej phem dua li nws. Txhawm rau kom tsis txhob ntshai, tua tag nrho cov ntawv ceeb toom tshwj tsis yog cov lus ntiag tug los ntawm cov neeg koj hlub.

4. Tshawb xyuas kev xav txog kev puas tsuaj

Nyob rau hauv qhov xwm txheej hnyav, nws yooj yim los poob rau kev puas tsuaj - kev paub tsis meej uas ua rau qhov xwm txheej zoo li phem dua li qhov nws yog. Yog li ntawd, nws yog ib qho tseem ceeb los saib xyuas koj cov kev xav thiab tso tseg koj tus kheej hauv lub sijhawm. "Thaum koj pom tias koj tab tom xav txog cov xwm txheej txaus ntshai, qhia koj tus kheej tias cov no tsuas yog kev xav xwb," Turoni qhia. "Qhov no yog lub hlwb cov tshuaj tiv thaiv rau koj lub siab lub ntsws."

Nadia James, tus tsim ntawm Kinde social networking site rau cov neeg muaj kev ntxhov siab thiab kev nyuaj siab hais tias "Yuav kom tsis txhob poob rau hauv kev xav dub thiab dawb, ceeb toom kev xav ntshai thiab nco ntsoov qhov tseeb." "Piv txwv li, yog tias koj tsis yog neeg laus thiab koj tsis muaj kab mob keeb kwm yav dhau, ces qhov kev pheej hmoo ntawm kev nyuaj siab nrog tus mob coronavirus yog tsawg."

Qhov tseeb tshawb xyuas koj cov kev xav, xyaum ua kev tu cev zoo, thiab sim ua kom muaj kev noj qab haus huv ib txwm muaj.

Psychotherapist Stephanie Healey kuj qhia siv kev paub txog kev coj cwj pwm. Piv txwv li, kom nkag siab txog qhov tseem ceeb ntawm qhov teeb meem (kev ntxhov siab), rhuav tshem nws mus rau hauv me me. Xav txog cov xwm txheej sib txawv kom pom tias koj ntshai dab tsi. Tom qab ntawd tsim ib txoj kev npaj ua.

5. Tsis txhob tham txog qhov kev hem thawj

Nrhiav kev txhawb nqa thiab sib tham txog teeb meem nrog tsev neeg, phooj ywg, thiab cov neeg ua hauj lwm yog qhov zoo. Tab sis yog tias kev sib tham ntau dhau los ua rau muaj kev ntshai thiab kev puas tsuaj loj heev, nws yog qhov zoo tshaj los hloov nws mus rau lwm lub ntsiab lus. Txwv tsis pub, kev ntxhov siab thiab tsis xis nyob tsuas yog nce ntxiv.

6. Pom qhov sib txawv ntawm kev ntxhov siab thiab kev ntxhov siab

Yuav kom tsis txhob muaj mob, nws yog ib qho tseem ceeb uas yuav tsum tau saib xyuas tsis yog lub cev nkaus xwb, tab sis kuj yog lub xeev ntawm lub hlwb. Hypervigilance feem ntau mob ntau dua li tiv thaiv, thiab kev ntxhov siab ua rau lub cev tsis muaj zog.

Kev txhawj xeeb ntau dhau tuaj yeem ua rau koj muaj kev phom sij ntau dua. Nco koj tus kheej txog qhov no.

"Kev ntxhov siab pab tau yog ib theem kev ntxhov siab uas tsim nyog uas txhawb peb kom ceev faj tsim nyog," tus kws kho mob hlwb Rachel Allan tau hais. - Ua phem - niaj hnub xav txog kev hem thawj thiab qhov xwm txheej phem tshaj plaws. Nws provokes kev xav ntawm kev pab thiab ceeb. Ua raws li koj tus mob lub cev, xov xwm thiab kev tu cev zoo yog pab tau, tab sis yog tias koj tsom mus rau cov haujlwm no, kev ntxhov siab thiab kev ntxhov siab tsuas yog nce ntxiv."

7. Sim xav

Elena Turoni hais ntxiv tias "Kev xav pab kom pom peb txoj kev xav thiab kev xav, saib seb peb yuav ua li cas rau hauv lawv thiab ua rau peb mob siab npaum li cas," Sim xav txog yam tsawg 10 feeb ib hnub twg. Piv txwv li, nrog Headspace lossis Calm app.

Yog tias kev xav tsis yog rau koj, ua kev ua pa. "Thaum koj ntxhov siab, tso ib txhais tes rau ntawm koj lub plab thiab nqus pa tob hauv koj lub qhov ntswg," tus kws pab tswv yim txo kev ntxhov siab Palma Michel qhia. - Kev nqus pa yuav tsum tob li sai tau. Tom qab ntawd exhale kom maj mam li sai tau, txhob txwm ua kom qeeb ntawm cov txheej txheem. Rov ua dua ob peb zaug. Tom qab ntawd suav rau peb thaum koj nqus tau thiab suav rau rau thaum koj exhale. Ua pa ntxiv rau hauv qhov kev sib tw no rau 3-5 feeb. Exhaling maj mam so lub cev thiab calms lub paj hlwb."

Lub ntiaj teb tam sim no muaj kev tsis paub tseeb. Tsom ntsoov rau qhov paub thiab yam koj tus kheej tswj tau.

Nco ntsoov nrog cov neeg hlub. Cia li nyob twj ywm. Ntxuav koj ob txhais tes thiab tsis txhob kov koj lub ntsej muag sab nraum.

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