txheem
Lub peev xwm ua kom pom tseeb yog, muab nws me me, tsis yog qhov muaj zog tshaj plaws ntawm cov neeg muaj ADHD. Thiab lawv tsis yog txhua yam los liam rau qhov no: tag nrho cov khoom yog nyob rau hauv biochemistry ntawm lub hlwb. Tab sis qhov no puas txhais tau tias lawv tsis tuaj yeem pab lawv tus kheej kom mob siab rau thiab ua kom zoo dua ntawm kev ua haujlwm? Tsis muaj txhais tau tias! Psychologist Natalia Van Rieksourt tham txog yuav ua li cas kawm kom ua haujlwm tau zoo thiab ua tau zoo dua.
Lub hlwb ntawm tus neeg uas muaj ADHD tas li tsis muaj kev txhawb nqa vim txo qis ntawm cov neurotransmitters (feem ntau dopamine thiab norepinephrine) uas yog lub luag haujlwm rau kev pib ua haujlwm thiab tsom mus rau kev mloog. "Thaum tsis muaj kev txhawb nqa sab nraud lossis kev txaus siab, cov tsos mob ntawm ADHD tuaj yeem nce siab heev. Tias yog vim li cas nws yooj yim dua rau tus neeg no kom tsom mus rau cov haujlwm nthuav dav, "piav qhia ADHD tus kws tshaj lij, tus kws kho hlwb Natalia Van Ryksurt.
Hmoov tsis zoo, feem ntau peb yuav tsum ua yam tsis txaus siab rau peb. Nov yog 10 txoj hauv kev los txhim kho kev ua tau zoo hauv cov xwm txheej no.
1. Noj khoom txom ncauj
Kev noj zaub mov tsis zoo lossis kev noj zaub mov tsis zoo ua rau peb lub peev xwm ua kom pom tseeb. Ntau tus neeg mob ADHD tau dhau los ua neeg nyiam kev cia siab rau caffeine, qab zib, thiab carbohydrates kom muaj zog sai. Hmoov tsis, nws tsis kav ntev thiab feem ntau ua raws li kev tawg.
Zoo li lwm yam kabmob, lub hlwb xav tau cov khoom noj kom zoo kom ua haujlwm zoo. Tsis txhob hla cov pluas noj thiab noj cov zaub mov uas muaj protein ntau thiab cov suab thaj hauv lub hlwb ntau dua (xws li txiv hmab txiv ntoo thiab khoom noj siv mis). Van Rieksourt hais tias "Ntau tus ntawm kuv cov neeg siv khoom ADHD nyiam txiv laum huab xeeb thiab txiv laum huab xeeb thiab cov txiv ntoo qhuav," hais tias Van Rieksourt.
2. So kom txaus
Lub hlwb ntawm tus neeg uas muaj ADHD siv lub zog ntawm qhov nce ntxiv, tshwj xeeb tshaj yog thaum ua haujlwm niaj hnub lossis ua haujlwm tsis zoo. Yog li ntawd, nws yog ib qho tseem ceeb uas yuav tau so tsis tu ncua kom "recharge". Saib cov yeeb yaj kiab uas koj nyiam, nyeem ib phau ntawv, lossis ua lwm yam uas nyiam koj tab sis tsis tas yuav siv zog ntau dhau: daws cov kev sib tw yooj yim, khi, thiab lwm yam.
3. Tig txhua yam rau hauv kev ua si
Ntau tus neeg uas muaj ADHD nyiam daws cov teeb meem nyuaj, yog li yog tias koj pom tias nws nyuaj rau kev tsom mus rau kev ua haujlwm monotonous, sim ua kom nws nyuaj thiab nthuav. "Ntau tus ntawm kuv cov neeg siv khoom, ua cov haujlwm niaj hnub xws li tu, teem sijhawm thiab npaj ib hom kev sib tw nrog lawv tus kheej: lawv tuaj yeem ua tau npaum li cas hauv lub sijhawm txwv," Natalia Van Ryksurt hais.
4. Ntxiv ntau yam
Cov yeeb ncuab phem tshaj plaws rau tus neeg uas muaj ADHD yog dhuav thiab monotony. "Qee lub sijhawm nws tsuas yog siv qee qhov kev hloov pauv me me kom tau txais txiaj ntsig," Van Rieksourt tau hais tawm. Yog tias ua tau, teeb tsa koj qhov chaw ua haujlwm, sim ua tej yam sib txawv lossis nyob rau lwm qhov chaw.
5. Teem lub sijhawm
Yog tias koj xav tias tsis muaj zog thiab tsis tuaj yeem yuam koj tus kheej kom ua haujlwm lossis ua haujlwm tseem ceeb, teem sijhawm me me (10-15 feeb), teem sijhawm, thiab sim ua haujlwm yam tsis muaj kev cuam tshuam rau lub sijhawm ntawd. Feem ntau nws tsuas yog txaus los koom nrog hauv kev ua haujlwm, thiab nws yuav yooj yim dua mus ntxiv.
6. Ua qhov koj nyiam
Kev txhawj xeeb txhua hnub tuaj yeem ua rau nkees tshwj xeeb rau cov neeg mob ADHD. Yog li ntawd, nws yog ib qho tseem ceeb heev uas yuav tau nrhiav sij hawm rau cov dej num uas coj koj kev xyiv fab: kev ua haujlwm, kev ua si, kev muaj tswv yim.
7. Cia koj tus kheej ua dab tsi.
Ua hauj lwm, me nyuam, ua hauj lwm hauv tsev... Peb txhua tus tau qaug zog tag nrho. Qee lub sij hawm nws yog qhov zoo tshaj kom cia koj tus kheej ua dab tsi nyob rau lub sijhawm no. Tsuas yog npau suav txog ib yam dab tsi nyob ntsiag to lossis saib dab tsi tshwm sim sab nraum lub qhov rais. Kev thaj yeeb thiab nyob ntsiag to yog qhov zoo rau kev rov qab muaj zog.
8. txav!
Ib qho kev tawm dag zog lub cev yog qhov tshwj xeeb tshaj yog rau cov neeg uas muaj ADHD: taug kev, kis las (hauv kev cais tawm, koj tuaj yeem ua qoj ib ce hauv tsev, vim tias tam sim no muaj cov lus qhia video txaus) lossis tseem cuam tshuam ntau yam khoom ntawm tes mus rau tes. Tag nrho cov no ua rau kom muaj peev xwm ua kom pom tseeb.
9. Tham nrog phooj ywg
Rau ntau tus neeg mob ADHD, kev sib txuas lus ntawm kev ua haujlwm lossis tsuas yog muaj lwm tus neeg tuaj yeem pab txhawb kev tsim khoom. Yog li ntawd, yog tias koj poob siab thiab tawm ntawm kev mob siab, caw ib tug phooj ywg los yog tham nrog lawv hauv xov tooj. "Ib txhia ntawm kuv cov neeg siv nrog ADHD qhia tias nws yooj yim dua rau lawv ua haujlwm, piv txwv li, hauv khw noj mov lossis lwm qhov chaw muaj neeg coob," hais Natalia Van Ryksurt.
10. Tsis txhob cia koj dhuav
"Ib tug ntawm kuv tus khub kws qhia ntawv muaj ADHD nws tus kheej. Raws li nws, nws ntxub kev dhuav thiab ua nws zoo tshaj plaws kom tsis txhob dhuav. Yog tias koj yuav tsum ua ib yam dab tsi tsis txaus ntseeg thiab tsis txaus ntseeg, nrhiav txoj hauv kev kom nws lom zem dua. Qhib ib co suab paj nruag, seev cev, hnav khaub ncaws nyob rau hauv ib yam dab tsi xis, mloog ib tug audiobook los yog podcast, "hais tias Van Rieksourt.
Ib qho ntawm kev ntxhov siab tshaj plaws ntawm ADHD yog qhov tsis muaj peev xwm tsom mus rau txhua yam los ntawm kev siv zog ntawm lub siab nyiam. Txhawm rau kov yeej cov kev txwv no, nws yog ib qho tseem ceeb kom nkag siab tias dab tsi tuaj yeem ua rau koj txaus siab thiab txhawb nqa koj, thiab siv cov txheej txheem pov thawj uas ua haujlwm rau koj.
Txog Tus Kws Tshaj Lij: Natalia Van Rieksourt yog tus kws kho mob hlwb, kws qhia, thiab tus kws tshaj lij ADHD.