ABCs ntawm Cov Ntawv Pov Thawj Raws Kev Kho Mob (EBTs) rau Cov Menyuam

Cov qhua tuaj koom no tau pab los ntawm Sofia Cardenas, kawm tiav hauv USC Psychology Department's Clinical Science program.

Koj tau nyeem tag nrho cov niam txiv blog thiab pib xav tias koj tus menyuam xav tau kev pab rau kev mob hlwb. Koj pom koj tus kheej online, nqes los ntawm kaum ob txoj kev kho mob. Koj puas yuav tsum sim ua Kev Kho Mob? Tej zaum cov tshuaj tuaj yeem tshem tawm ntawm cov tsos mob? Dab tsi txog qee yam ntxiv "ntuj" zoo li muaju rau qhib koj tus menyuam lub hauv paus chakra thiab ntxuav lawv cov aura? Cov kev xaiv muaj ntau dhau, koj tus menyuam xav tau kev pab, thiab koj yuav sim yuav luag txhua yam ntawm lub sijhawm no tsuav nws pab tau!

Kab lus no yog txhais raws li phau ntawv qhia rau koj kom paub txog kev paub, tshawb fawb txhawb kev xaiv txog koj tus menyuam txoj kev noj qab haus huv lub hlwb yav tom ntej. Nco ntsoov sab laj nrog koj tus kws kho mob hauv tsev uas ntseeg siab lossis kws tshaj lij kho mob hlwb thaum txiav txim siab txog qhov kawg ntawm kev nqis tes ua.

Kev Kho Mob Raws Li Pov Thawj (EBTs). Lawv yog dab tsi?

Cov kws kho mob hlwb (xws li kws kho mob hlwb, kws kho paj hlwb, kws ua haujlwm hauv zej zog, kev sib yuav thiab kws kho mob hauv tsev neeg) tuaj yeem siv txoj hauv kev sib txawv los pab menyuam thiab cov tub ntxhais hluas cov neeg siv khoom uas muaj cov tsos mob ntawm lub hlwb. “Cov pov thawj raws kev kho mob” (EBTs) yog cov tswv yim uas tau sim hauv cov chaw tshawb fawb thiab tau pom tias ua haujlwm. Qee qhov kev kho mob - zoo li kev kho lub neej dhau los kho nyob rau ntawm koj lub studio yoga hauv zos -tsis tau raug tshuaj xyuas nruj. Vim li cas qhov no tseem ceeb? EBTs yog kev kho mob uas muaj pov thawj tshawb fawb txhawb lawv txoj kev ua tau zoo, uas txhais tau tias lawv yuav muaj peev xwm pab tau koj tus menyuam ntau dua. American Psychiatric Association thiab American Psychological Association sau EBTs raws li 'nyiam dua' thiab 'kev coj ua zoo tshaj plaws' rau kev kho mob hlwb.

Rau qhov piv txwv tseeb, txheeb xyuas cov haujlwm ntawm Drs. Philip Kendall thiab Muniya Khanna. Lawv tsim Txoj Haujlwm Kev Nyuaj Siab Rau Menyuam Yaus, uas yog tsim los ntawm 10 txoj kev qhia uas qhia niam txiv lub tswv yim los pab lawv cov menyuam nrog kev ntxhov siab. Cov Me Nyuam Tsis Txaus Siab Tales tau tsim los ntawm ntau caum xyoo ntawm kev tshawb fawb txog menyuam kev ntxhov siab thiab tau pom tias muaj txiaj ntsig zoo hauv kev tshawb fawb tshawb fawb.

Puas yog EBTs ib qhov loj haum rau txhua qhov? Puas yog kev kho mob sib txawv ua haujlwm rau cov teeb meem sib txawv?

EBTs feem ntau yog tsim los tsom rau ib pawg tshwj xeeb ntawm cov tsos mob. Cov lus hauv qab no teev qee qhov piv txwv ntawm EBTs rau qee qhov teeb meem thaum yau. Koj tuaj yeem pom qhov sib txawv - kev sib txawv sib txawv ntawm Kev Kho Tus Cwj Pwm Zoo (CBTs) zoo li pab tau ntau yam kev tsis meej pem. CBT tsom mus rau lub tswv yim tias kev xav, kev xav, thiab tus cwj pwm muaj feem cuam tshuam nrog, yog li hloov ib qho ntawm cov haujlwm no (piv txwv li, tus cwj pwm) feem ntau tuaj yeem txhais tau tias txhim kho lwm qhov (piv txwv li, kev xav).

Piv txwv li, CBT hloov kho rau Panic Disorder ua haujlwm txhawm rau txheeb xyuas, sib tw, thiab hloov kho cov tswv yim uas ua rau muaj kev ceeb ntshai nyob ib puag ncig, piv txwv li, kev ntshai ntawm lub cev kev xav uas ua rau muaj kev ntshai, uas tom qab ntawd tig mus rau hauv kev tawm tsam.Ib qho txheej txheem CBT txhawm rau txo cov tsos mob tshwm sim yog qhov tshwm sim, uas tus menyuam tau txais kev txhawb nqa (nrog kev txhawb nqa ntawm tus kws paub txog kev puas siab puas ntsws) kom ntsib qhov xwm txheej lossis lub cev lub cev uas lawv ntshai nyob hauv qhov xwm txheej tiag tiag (piv txwv li, taug kev ib leeg hauv tib neeg tsis khoom. khw muag khoom lossis tsa lawv txhais tes hauv chav kawm) thiab kev paub lub cev (piv txwv li, ua pa los ntawm cov quav nplej los tsim qhov kev xav ntawm hyperventilating, ib txwm muaj lub cev tshwm sim ntawm kev ceeb ntshai).

Ntau tus menyuam muaj comorbidities (piv txwv li, muaj ntau dua ib qho kev mob hlwb). Daim duab saum toj no suav nrog kev kho mob los ntawm Dr. John Weisz, kws tshaj lij ntawm Harvard kws kho mob hlwb. Dr. Weisz tsim MATCH-ADTC (Modular Approach to Therapy for Children with Anxiety, Depression, Trauma or Conduct Problems). MATCH-ADTC yog kev cuam tshuam txog kev puas siab puas ntsws tsim los kho cov menyuam uas muaj ntau dua ib qho kev puas hlwb kev noj qab haus huv (piv txwv li, kev cuam tshuam kev cuam tshuam, kev nyuaj siab tom qab, kev nyuaj siab, thiab kev ntxhov siab). Kev kho mob muaj 33 zaj lus qhia uas tuaj yeem sib xyaw thiab sib haum rau tus menyuam qhov kev xav tau tshwj xeeb.

Cov pov thawj-Raws Kev Kho Mob (EBTs) txhawb los ntawm kev tshawb fawb li cas? Kev kuaj mob!

Ua ntej kev kho mob tau txiav txim siab "raws li pov thawj," kev tshawb fawb ntawm tus kheej yuav tsum tau ua los saib seb qee yam kev kho mob muaj txiaj ntsig zoo rau qhov teeb meem kev puas siab puas ntsws. Cov kev tshawb fawb no hu ua "kev sim tshuaj," thiab feem ntau lawv koom nrog tsawg kawg kaum ob tus kws tshawb fawb koom nrog hauv txhua txoj kev tshawb fawb. Cov neeg koom nrog tshawb fawb no muaj hom teeb meem zoo ib yam, xws li qib kev kho mob ntawm kev chim siab ntev, kev nyuaj siab, lossis kev ntxhov siab. Cov neeg koom nrog tshawb fawb tau "raug xaiv ua haujlwm" kom tau txais Kev Kho X lossis Kho Y, uas txhais tau tias lawv tau raug xaiv ua ntej raws li kev xaiv ua ib qho kev kho mob piv rau lwm qhov. Yog Kev Kho Y pab menyuam ntau dua Kev Kho X, ces Kev Kho Y tau txais qee qhov kev txhawb nqa lossis pov thawj ntawm nws qhov ua tau zoo. Lub sijhawm dhau los, ntau tus kws tshawb fawb yuav sim rov ua cov kev tshawb pom no hauv kev sim tshuaj sib txawv. Los ntawm lub sijhawm kho yog suav tias yog EBT, nws muaj kev tshawb fawb txhawb nws uas qhia tias nws muaj txiaj ntsig zoo rau kev kho tus mob tsis zoo. Yog Kev Kho Y txuas ntxiv muaj txiaj ntsig, nws yuav dhau los ua "tus txheej txheem kub", uas txhais tau tias nws tau lees paub rau pej xeem tias yog kev kho mob zoo tshaj plaws tshwj xeeb rau kev mob hlwb.

Yog tias koj tus menyuam lossis tus hluas yuav nyiam ua ib feem ntawm kev sim tshuaj txhawm rau muaj peev xwm tau txais kev kho mob thiab txhawm rau pab txhawb kev tshawb fawb, koj tuaj yeem mus rau hauv lub vev xaib tsim los ntawm National Library of Medicine kom pom cov npe ntawm txhua qhov kev sim tshuaj kho mob tau ua. hauv Tebchaws Meskas thiab 208 lwm lub tebchaws.

Xav saib cov ntaub ntawv koj tus kheej? Kawm cov hauv paus los tshuaj xyuas kev tshawb fawb tom qab kev sim tshuaj

Nov yog ob kauj ruam tsim nyog:

Kauj Ruam 1: Nrhiav cov ntawv tshawb fawb

Cov kauj ruam no zoo li yooj yim, tab sis nws nyuaj dua qhov koj xav vim cov ntawv tau luam tawm hauv cov ntawv tshawb fawb uas tsis tas yuav qhib rau pej xeem. Peb qhia tias koj xub sim siv Google Scholar, lub tshuab tshawb fawb tsim tshwj xeeb rau cov ntaub ntawv tshawb fawb. Tom qab ntawd, koj tuaj yeem nkag mus rau lo lus tshawb fawb ntsig txog koj lub ncauj lus txaus siab, xws li "kev kho mob nyuaj siab rau menyuam yaus" lossis "kev txhawb nqa poj niam txiv neej dysphoria," thiab koj yuav muaj cov npe ntawm cov ntawv tshawb fawb ntsig txog koj lub ncauj lus. Feem ntau ntawm cov kab lus no yuav teev cov npe, tus sau, thiab cov lus piav qhia luv luv ntawm daim ntawv thiab nws qhov kev tshawb pom. Hmoov tsis zoo, ntau qhov xwm txheej, koj yuav tsis muaj peev xwm nkag tau cov ntawv tag nrho los ntawm cov vev xaib no.

Hmoov zoo, cov kws tshawb fawb yuav zoo li qhib txog kev sib qhia lawv cov kev tshawb fawb thiab ntau tus tshaj tawm lawv cov ntawv ntawm ResearchGate, qhov tseem ceeb yog Facebook ntawm kev tshawb fawb, qhov uas cov kws tshawb fawb tuaj yeem faib cov ntawv thiab sib koom tes. Koj raug txais tos los tshawb xyuas tus kws tshawb fawb lub vev xaib thiab pom tias lawv tau tshaj tawm tsab xov xwm rau pej xeem lossis lub xaib uas muaj tus tswv ua ntej, xws li PsyArxiv. Koj tseem tuaj yeem tiv toj tus kws tshawb fawb ncaj qha los ntawm lawv lub chaw haujlwm email kom nug seb lawv puas kam qhia lawv txoj haujlwm nrog koj.

Nws yuav zoo li ua haujlwm ntau los nrhiav cov kab lus, tab sis nws tsim nyog nws vim cov ntawv uas tau tshaj tawm hauv cov ntawv xov xwm yog "kev tshuaj xyuas ua phooj ywg," txhais tau tias lwm pab pawg kws tshawb fawb tshuaj xyuas cov kws sau ntawv ua haujlwm thiab pom tias nws nyuaj rau tshawb fawb. Cov kws tshawb fawb no yuav tshuaj xyuas txhua yam ntawm kev tshawb fawb - tsim qauv, txheeb cais siv, thiab txawm tias txoj kev sib tham tau zoo li cas - kom ntseeg tau tias nws yog suab zoo. Tag nrho cov txheej txheem no tuaj yeem siv lub hlis mus rau ntau xyoo, tab sis ib zaug kev tshawb fawb tshwm sim los ntawm kev txheeb xyuas cov phooj ywg, koj tuaj yeem muaj kev ntseeg siab ntau ntxiv tias cov txiaj ntsig tau zoo dua kev tshawb fawb.

Kauj Ruam 2: Nyeem cov ntawv tshawb fawb nrog lub qhov muag rau kev tshawb fawb

Thaum koj tau nkag mus rau daim ntawv tshawb fawb ntawm qhov kev sim tshuaj, koj tuaj yeem pib ntsuas qhov kev kawm zoo. Nov yog qee yam koj yuav tsum nrhiav:

1. Tus naj npawb ntawm cov neeg hauv kev sim - Thaum ntsuas kev sim tshuaj kho mob, tus naj npawb ntawm cov neeg hauv txoj kev tshawb fawb yog qhov tseem ceeb. Feem ntau qhov kev soj ntsuam kuaj mob zoo yuav muaj qhov piv txwv loj nrog 50 txog 100 tus neeg ib pab pawg. Qhov no tseem ceeb heev kom ntseeg tau tias cov txiaj ntsig tsis yog vim muaj teeb meem loj hauv pab pawg ntawm cov neeg hauv txoj kev tshawb fawb.

2. Kev Tshawb Fawb Tsim - Nws yog qhov tseem ceeb los tshuaj xyuas qhov kev tshawb fawb tsim los ntawm kev tshawb fawb txhawb nqa EBTs. Tus txheej txheem kub tsim ntawm kev tshawb fawb soj ntsuam yog "randomized tswj ob-dig muag mus sib hais." Lo lus ntawd yog qhov ncauj! Cia nws tawg.

Randomized -Feem ntau cov kev sim tshuaj yog randomized. Raws li tau hais los saud, randomization txhais tau tias cov kws tshawb fawb muab cov neeg mob rau hauv pab pawg sib txawv, feem ntau yog pab pawg kho mob thiab pab pawg tswj hwm lossis pab pawg kho mob lwm yam. Randomization yog qhov tseem ceeb kom ntseeg tau tias cov kws tshawb fawb tsis muaj kev ncaj ncees, thiab piv txwv li, tso cov neeg mob rau hauv pab pawg uas lawv xav tias lawv yuav ua tau zoo tshaj plaws. Tsis tas li, kev tso cai tso cai rau cov kws tshawb fawb kom ntseeg tau tias lwm yam uas yuav cuam tshuam rau kev kho mob ua haujlwm zoo li cas - kev noj qab haus huv hauv zej zog, keeb kwm kev ntxub ntxaug, lossis poj niam txiv neej - tau faib sib npaug thoob plaws cov xwm txheej/pab pawg hauv txoj kev tshawb fawb.

Tswj - Feem ntau cov kev sim tshuaj suav nrog pab pawg sib piv. Pawg sib piv tau txais cov placebo (piv txwv li, tsis muaj kev kho mob) lossis lwm yam kev kho mob. Qhov no yog qhov tseem ceeb rau kev kawm vim tias nws tso cai rau cov kws tshawb fawb los saib cov txiaj ntsig ntawm ib pab pawg menyuam yaus lossis cov hluas uas tsis tau txais kev kho mob raws li kev tshawb nrhiav.

Ob-Qhov Muag Tsis Pom-Tsis muaj ntau qhov kev sim kuaj mob yog ob-qhov muag tsis pom. Tab sis kev kawm ob-dig muag tau txais "lub hnub qub kub" ntxiv ntawm kev tsim qauv tshawb fawb. Ob-dig muag txhais tau hais tias tsis yog cov ntsiab lus hauv kev sim lossis tus kws sim paub tias tus neeg muab kev kho mob koom nrog hauv pab pawg tswj hwm lossis pab pawg kho mob. Nws yog qhov lag luam nyuaj los rub tawm qhov kev kawm ob-dig muag. Txawm li cas los xij, kev sim ob-qhov muag pab kom ntseeg tau tias cov neeg koom nrog lossis cov kws tshawb fawb qhov kev cia siab tias qhov kev kho mob tuaj yeem ua lossis tsis ua haujlwm tsis muaj feem cuam tshuam rau lawv thaum kawm.

Koj yog koj tus menyuam tus neeg tawm tswv yim zoo tshaj plaws, thiab tam sim no koj muaj qee qhov txuj ci tseem ceeb los saib cov ntaub ntawv koj tus kheej. Peb cia siab tias koj muaj kev txhawb zog me ntsis los saib seb qhov kev tshawb fawb puas tau raws li koj tus qauv!

Nrhiav qhov pov thawj tshiab ntawm EBTs nyob qhov twg?

Nov yog qee qhov peev txheej zoo los pab koj khaws cov tab ntawm cov pov thawj raws kev kho mob:

Kev Tshawb Fawb-Txhawb Kev Kho Mob Hlwb

Koom Haum rau Kev Coj Tus Cwj Pwm thiab Kev Paub