Dab tsi yog daim pam hnyav?

Feem ntau siv los ua cov cuab yeej kho mob, cov pam hnyav hnyav yog cov pam vov tuab tsim los txhawb kev pw tsaug zog thiab txo kev ntxhov siab.Cov pam hnyav hnyav tuaj yeem hnyav qhov twg los ntawm 5 mus rau 30 phaus.Muaj ntau txoj kev xaiv tawm, tab sis nws raug pom zoo tias qhov hnyav ntawm daim pam koj xaiv yog sib npaug li 10% ntawm koj lub cev hnyav.Daim pam zoo yuav tsum xis thiab hnyav tab sis tsis txwv koj txoj kev txav mus los.Nws yuav tsum xav zoo ib yam li lub khawm loj.

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Cov pam hnyav hnyav muaj rau txhua tus neeg nyiam (txawm tias, lawv tsis suav tias muaj kev nyab xeeb rau menyuam yaus lossis menyuam yaus hnub nyoog qis dua 3 xyoos).Txawm li cas los xij, cov khoom no tshwj xeeb tshaj yog rau cov neeg uas muaj teeb meem pw tsaug zog thaum hmo ntuj, thiab lawv kuj tau siv los nplij cov neeg muaj mob tshwj xeeb.

Txawm hais tias koj tab tom nrhiav cov khoom siv pw tsaug zog tshiab, xav sim qee yam tshiab lossis nyob nrog tus mob uas cuam tshuam koj pw tsaug zog, daim pam hnyav yuav yog rau koj.

Cov txiaj ntsig zoo ntawm daim pam hnyav

Nws tsis muaj qhov zais cia tias cov pam hnyav hnyav tau tsim los pab cov neeg muaj kev ntxhov siab (zoo ib yam li lub khawm siv los nplij tus phooj ywg).Yog tias qhov txiaj ntsig tsis txhawj xeeb lossis txaus siab rau koj, muaj lwm yam txiaj ntsig rau kev pw tsaug zog hauv ob peb phaus ntxiv ntawm daim pam.

Zuag qhia tag nrho kev nkag siab

Cov neeg uas tau sim ib daim pam hnyav piav qhia qhov kev xav zoo ib yam li raug tuav los ntawm tus neeg hlub.Qhov hnyav thiab qhov xav tau txhawb kom koj so thiab decompress.

Nce qib serotonin

Zoo ib yam li kev khawm nce serotonin, cov pam hnyav hnyav xa tib yam kev sib sib zog nqus stimulation thiab, yog li ntawd, serotonin.Qhov no yog vim li cas cov pam hnyav hnyav yuav pab tau kev ntxhov siab thiab kev nyuaj siab.Kev nce qib serotonin, lossis "zoo siab, zoo siab" cov tshuaj hormones, pab tawm tsam ob qho tib si.

Nce qib oxytocin

Ntxiv nrog rau serotonin, qhov sib sib zog nqus stimulation ntawm cov pam vov hnyav tuaj yeem nce qib oxytocin hauv peb lub hlwb, lwm yam "zoo-zoo" cov tshuaj hormones.Qhov no pab kom peb muaj kev nyab xeeb, nyob ntsiag to thiab ntxhov siab.

Tsawg zog

Yog tias koj nquag pov thiab tig thaum hmo ntuj thiab tab tom nrhiav kom zoo li qub (lossis tsis cuam tshuam tus khub ntau), qhov txiaj ntsig no yuav txaus siab rau koj.Qhov hnyav ntawm daim pam pab tuav koj nyob rau hauv ib qho chaw, tab sis nws tsis txwv koj kiag li.Koj daim pam yuav tsum hnyav tab sis tseem yuav xis nyob.

Txhim kho kev pw tsaug zog zoo

Ib qho txiaj ntsig tseem ceeb tshaj plaws ntawm cov pam hnyav hnyav yog kev txhim kho koj txoj kev pw tsaug zog.Qhov hnyav ntawm daim pam chais koj thiab tej zaum yuav txo tau tus naj npawb ntawm lub sij hawm koj sawv nyob rau hauv nruab nrab ntawm hmo ntuj.Tag nrho cov txiaj ntsig saum toj no pab txhawb kom koj pw tsaug zog, thiab cov pam vov hnyav tau hais los txhim kho qhov kev pw tsaug zog.

Puas yog cov pam hnyav hnyav ua haujlwm?

Cov lus nug loj nrog cov khoom lag luam uas yuav zoo li zoo dhau los ua qhov tseeb - nws puas ua haujlwm tau?

Ib txoj kev tshawb fawb los ntawm 2018 tau xaus lus tias daim pam hnyav tuaj yeem yog cov khoom kho mob tsim nyog rau cov neeg uas muaj kev ntxhov siab.Tib txoj kev tshawb nrhiav pom tias thaum lub pam hnyav hnyav tuaj yeem txo kev ntxhov siab, tsis muaj pov thawj ntau tias nws kho insomnia.

Ib txoj kev tshawb fawb tsis ntev los no los ntawm 2020 tau tshaj tawm tias cov pam hnyav hnyav tau txhim kho kev pw tsaug zog zoo ntawm cov kev kawm, tab sis kev txhim kho me me (2% txo qis hauv kev pw tsaug zog, 1.5% txhim kho kev pw tsaug zog thiab 1.4% hauv kev pw tsaug zog).Txawm li cas los xij, 36% ntawm cov neeg kawm tau hais tias lawv tau pw zoo dua hmo ntuj yam tsis tau sawv.

Txawm hais tias qhov kev tshawb pom los ntawm txoj kev tshawb no, nrog rau txoj kev tshawb fawb 2018, zoo li hais tias cov pam vov hnyav muaj qhov hnyav.muaj peev xwmntawm kev ua tau zoo nrog kev pw tsaug zog, tsis muaj ntau cov kev tshawb fawb uas qhia qhov txawv.Kev tshawb fawb ntxiv yuav tsum tau ua kom tiav ua ntej qhov kawg hais, tab sis tam sim no, cov kws tshaj lij tsis tau hais tias cov pam hnyav hnyav tsis muaj txiaj ntsig.

Txhua yam, cov pam hnyav hnyav tsis yog khawv koob.Tab sis nws tau raug pov thawj tias lawv (tsawg kawg nkaus) pab kom yooj yim cov tsos mob ntawm kev ntxhov siab, kev nyuaj siab, autism thiab tso tawm serotonin, dopamine thiab oxytocin.