{"id":4643,"date":"2022-02-09T09:37:10","date_gmt":"2022-02-09T01:37:10","guid":{"rendered":"https:\/\/counseling.sa.ntnu.edu.tw\/?p=4643"},"modified":"2023-02-24T11:30:06","modified_gmt":"2023-02-24T03:30:06","slug":"%e6%80%8e%e6%a8%a3%e6%89%8d%e8%83%bd%e7%9d%a1%e5%be%97%e6%9b%b4%e5%a5%bd","status":"publish","type":"post","link":"https:\/\/counseling.sa.ntnu.edu.tw\/en\/%e6%80%8e%e6%a8%a3%e6%89%8d%e8%83%bd%e7%9d%a1%e5%be%97%e6%9b%b4%e5%a5%bd\/","title":{"rendered":"\u600e\u6a23\u624d\u80fd\u7761\u5f97\u66f4\u597d\uff1f"},"content":{"rendered":"

\u64b0\u6587\/\u6731\u6d5a\u6ea2<\/h3>\n\n\n\n
<\/div>\n\n\n\n

Russell Foster\uff082013\uff09\u5728 TED \u7684\u6f14\u8b1b\u4e2d\u63d0\u5230\uff0c\u4eba\u7684\u4e00\u751f\u4e2d\u6709 36%\u7684\u6642\u9593\u5728\u7761\u89ba\u3002\u5982\u679c\u6709\u5e78\u6d3b\u5230 90 \u6b72\uff0c\u90a3\u9ebc\u4f60\u5c07\u6709\u5b8c\u5b8c\u6574\u6574\u7684 32 \u5e74\u6642\u9593\u662f\u5728\u7761\u5922\u4e2d\u5ea6\u904e\u7684\u3002\u7136\u800c\uff0c\u6bd4\u8d77\u904e\u53bb\uff0c\u6211\u5011\u6b63\u5728\u8d8a\u7761\u8d8a\u5c11\u3002\u6839\u64da\u7f8e\u570b\u570b\u5bb6\u5065\u5eb7\u7814\u7a76\u6240(2005\uff09\u7684\u8cc7\u6599\u986f\u793a\uff0c1910 \u5e74\uff0c\u4eba\u5011\u7684\u5e73\u5747\u7761\u7720\u6642\u9593\u70ba 9 \u500b\u5c0f\u6642\u3002\u800c\u7f8e\u570b\u75be\u63a7\u4e2d\u5fc3\uff082015\uff09\u7684\u6700\u65b0\u8cc7\u6599\u986f\u793a\uff0c30%\u7684\u7f8e\u570b\u6210\u4eba\u5e73\u5747\u6bcf\u5929\u7684\u7761\u7720\u6642\u9593\u5c11\u65bc 6 \u500b\u5c0f\u6642\uff0c\u4e14\u5e38\u5e38\u4f34\u6709\u7761\u7720\u969c\u7919\u3002\u540c\u6a23\uff0c\u5728\u81fa\u7063\uff0c\u4eba\u5011\u4e5f\u9762\u81e8\u8457\u5404\u7a2e\u5404\u6a23\u7684\u7761\u7720\u56f0\u64fe\u3002<\/p>\n\n\n\n

\u6211\u5011\u6821\u5712\u88cf\u6709\u4e0d\u5c11\u7fd2\u6163\u71ac\u591c\u201c\u82e6\u8b80\u201d\u7684\u540c\u5b78\u3002\u611f\u89ba\u662f\u6642\u5019\u95dc\u5fc3\u4e00\u4e0b\u5927\u5bb6\u7684\u7761\u7720\u54c1\u8cea\u4e86\u3002\u4f60\u6709\u7761\u7720\u56f0\u64fe\u55ce\uff1f\u4f60\u77e5\u9053\u5982\u4f55\u624d\u80fd\u7761\u5f97\u66f4\u597d\u55ce\uff1f\u4f86\u8a8d\u771f\u770b\u4e00\u4e0b\u4ee5\u4e0b\u5167\u5bb9\u5427\uff01<\/p>\n\n\n\n

<\/div>\n\n\n

\u5e38\u898b\u7684\u5e7e\u7a2e\u7761\u7720\u56f0\u64fe<\/span><\/h2><\/div><\/div><\/div>\n\n\n

\u6839\u64da\u7f8e\u570b\u7cbe\u795e\u969c\u7919\u8a3a\u65b7\u8207\u7d71\u8a08\u624b\u518a\uff08DSM-5\uff09\u7684\u5206\u985e\uff082014\uff09\uff0c\u7761\u7720-\u89ba\u9192\u969c\u7919\u5305\u62ec\u5341\u500b\u5927\u985e\uff0c\u5176\u4e2d\u5305\u62ec\u70ba\u5927\u5bb6\u6240\u719f\u77e5\u7684\uff1a<\/p>\n\n\n\n

\uff081\uff09\u5931\u7720\uff08insomnia\uff09\uff0c\u4e3b\u8981\u8868\u73fe\u70ba\u5165\u7761\u56f0\u96e3\u3001\u7dad\u6301\u7761\u7720\u56f0\u96e3\uff0c\u5373\u983b\u7e41\u89ba\u9192\u6216\u9192\u4f86\u5f8c\u96e3\u4ee5\u5165\u7761\u3001\u4ee5\u53ca\u65e9\u9192\u7b49\u75c7\u72c0
\uff082\uff09\u55dc\u7761\u75c7\uff08Hypersomnolence Disorder\uff09\uff0c\u8868\u73fe\u70ba\u7761\u7720\u6642\u9593\u8d85\u904e 7 \u5c0f\u6642\u4ecd\u7136\u81ea\u6211\u611f\u89ba\u5341\u5206\u56f0\u5026\u3001\u4e00\u5929\u5167\u53cd\u5fa9\u9677\u5165\u7761\u7720\u7b49\u75c7\u72c0
\uff083\uff09\u5922\u9b58\u969c\u7919\uff08Nightmare Disorder\uff09\uff0c\u8868\u73fe\u70ba\u7761\u7720\u671f\u5f8c\u534a\u6bb5\u53cd\u5fa9\u51fa\u73fe\u5a01\u8105\u751f\u5b58\u3001\u5b89\u5168\u6216\u8ec0\u9ad4\u5b8c\u6574\u7684\u4e14\u80fd\u5920\u8a73\u7d30\u8a18\u61b6\u7684\u5922\u3002<\/p>\n\n\n\n

\u6b64\u5916\u4e5f\u6709\u4e00\u4e9b\u66f4\u5c0f\u773e\u7684\u56f0\u64fe\uff0c\u4f8b\u5982\uff1a\u767c\u4f5c\u6027\u7761\u75c5\uff08\u96a8\u6642\u6703\u5012\u4e0b\u7761\u8457\uff09\uff0c\u547c\u5438\u6709\u95dc\u7684\u7761\u7720\u969c\u7919\uff0c\u975e\u5feb\u901f\u773c\u52d5\u7761\u7720\u559a\u9192\u969c\u7919\uff08\u5982\u7761\u5922\u4e2d\u53cd\u5fa9\u8d77\u4f86\u884c\u8d70\uff0c\u6216\u53cd\u5fa9\u9a5a\u9192\u5c16\u53eb\u7b49\uff09\uff0c\u9084\u6709\u540d\u5b57\u5f88\u53ef\u611b\u7684\u201c\u4e0d\u5b89\u817f\u7d9c\u5408\u75c7\u201d\uff08\u817f\u6216\u80f3\u818a\u6709\u87fb\u722c\u3001\u767c\u9ebb\u7b49\u611f\u89ba\uff0c\u5fc5\u9808\u52d5\u4e00\u52d5\uff09\uff08\u8981\u6ce8\u610f\u4e0d\u8981\u6839\u64da\u62ec\u5f27\u5167\u5bb9\u5c0d\u865f\u5165\u5ea7\uff0c\u8a3a\u65b7\u6a19\u6e96\u8981\u9060\u6bd4\u9019\u8907\u96dc\uff09<\/p>\n\n\n\n

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\"\"\/<\/figure>\n\n\n\n
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\u95dc\u65bc\u7761\u7720\u7684\u8ff7\u601d\uff08myths\uff09<\/span><\/h2><\/div><\/div><\/div>\n\n\n
<\/div>\n\n\n

\u8aa4\u89e3 1. \u4e00\u5b9a\u8981\u7761\u516b\u500b\u5c0f\u6642<\/span><\/h2><\/div><\/div><\/div>\n\n\n

\u7f8e\u570b\u7761\u7720\u57fa\u91d1\u6703\uff08National Sleep Foundation, 2016\uff09\u7d66\u51fa\u4e86\u4e00\u500b\u201c\u7761\u7720\u5efa\u8b70\u6642\u9577\u201d\uff0c\u5176\u4e2d\u5c0d\u65bc\u6210\u5e74\u65e9\u671f\uff0818-25 \u6b72\uff09\u7684\u500b\u9ad4\u548c\u6210\u5e74\u500b\u9ad4\uff0826-64 \u6b72\uff09\u800c\u8a00\uff0c7-9\u5c0f\u6642\u662f\u5efa\u8b70\u7684\u6700\u4f73\u7761\u7720\u6642\u9577\uff0c\u540c\u6642\uff0c6-10 \u5c0f\u6642\u7bc4\u570d\u5167\u7684\u7761\u7720\u90fd\u662f\u53ef\u4ee5\u88ab\u63a5\u53d7\u7684\u3002<\/p>\n\n\n

\u8aa4\u89e3 2. \u904b\u52d5\u53ef\u4ee5\u5e6b\u52a9\u7761\u7720<\/span><\/h2><\/div><\/div><\/div>\n\n\n

\u5728\u767d\u5929\u4fdd\u6301\u4e00\u5b9a\u7684\u904b\u52d5\u91cf\u7684\u78ba\u662f\u53ef\u4ee5\u5e6b\u52a9\u665a\u9593\u7684\u7761\u7720\u3002\u4f46\u81e8\u7761\u524d\u7684 4 \u5c0f\u6642\u5167\u7684\u904b\u52d5\uff08\u5c24\u5176\u662f\u5287\u70c8\u904b\u52d5\uff09\u5247\u6703\u5f71\u97ff\u4eba\u5011\u7684\u7761\u7720\uff0c\u4f7f\u8eab\u9ad4\u8655\u65bc\u4ea2\u596e\u800c\u4eba\u96e3\u4ee5\u5165\u7761\u3002<\/p>\n\n\n

\u8aa4\u89e3 3. \u9152\u53ef\u4ee5\u8b93\u4eba\u7761\u5f97\u66f4\u9999<\/span><\/h2><\/div><\/div><\/div>\n\n\n

\u9152\u6709\u8f15\u5fae\u7684\u93ae\u5b9a\u4f5c\u7528\uff0c\u56e0\u800c\u6703\u8b93\u4eba\u5f88\u5feb\u5730\u5165\u7761\uff0c\u9019\u4e5f\u8b93\u4eba\u8aa4\u4ee5\u70ba\u9152\u80fd\u8b93\u4eba\u7761\u5f97\u66f4\u9999\u3002\u4f46\u7814\u7a76\u767c\u73fe\u9152\u7cbe\u6e1b\u5c11\u4e86\u4eba\u5728\u7761\u89ba\u6642 REM\uff08\u5feb\u901f\u773c\u52d5\uff09\u7684\u6642\u9593\u3002\u9019\u4e0d\u50c5\u6703\u5f71\u97ff\u5230\u4eba\u5011\u767d\u5929\u7684\u72c0\u614b\uff0c\u5982\u611f\u5230\u56f0\u5026\u3001\u6ce8\u610f\u529b\u7121\u6cd5\u96c6\u4e2d\u7b49\uff0c\u9084\u53ef\u80fd\u5c0d\u500b\u9ad4\u7684\u7761\u7720\u9020\u6210\u9577\u671f\u7684\u8ca0\u9762\u5f71\u97ff\u3002\u53e6\u5916\uff0c\u9152\u7cbe\u9084\u6703\u5f71\u97ff\u4eba\u5011\u5728\u7761\u7720\u4e2d\u7684\u547c\u5438\u3002<\/p>\n\n\n

\u8aa4\u89e3 4. \u5348\u9593\u5c0f\u61a9\u80fd\u5f4c\u88dc\u7761\u7720\u7684\u4e0d\u8db3<\/span><\/h2><\/div><\/div><\/div>\n\n\n

\u901a\u5e38\u60c5\u6cc1\u4e0b\uff0c\u5118\u7ba1\u6bcf\u500b\u4eba\u7684\u751f\u7406\u7bc0\u5f8b\u4e0d\u76e1\u76f8\u540c\uff0c\u4f46\u5927\u9ad4\u4e0a\u662f\u8207\u65e5\u5347\u65e5\u843d\u300124\u5c0f\u6642\u898f\u5f8b\u76f8\u543b\u5408\u7684\uff08NIH, 2014\uff09\u3002\u800c\u5348\u9593\u5c0f\u61a9\u6709\u53ef\u80fd\u6703\u6253\u4e82\u6211\u5011\u8eab\u9ad4\u5167\u5728\u7684\u751f\u7269\u9418\uff08bioclock\uff09\uff0c\u5c0e\u81f4\u591c\u9593\u7684\u5165\u7761\u56f0\u96e3\u3002\u4f46\u5982\u679c\u4f60\u5728\u767d\u5929\u611f\u5230\u5341\u5206\u56f0\u5026\u3001\u5f71\u97ff\u6b63\u5e38\u7684\u5de5\u4f5c\/\u5b78\u7fd2\u7684\u60c5\u6cc1\u4e0b\uff0c\u53ef\u4ee5\u9069\u7576\u5730\u88dc\u7720\u2014\u2014\u5728\u4e0b\u5348 3 \u9ede\u9418\u4ee5\u524d\uff0c\u6642\u9577\u5728 1 \u5c0f\u6642\u4ee5\u5167\u3002<\/p>\n\n\n\n

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\u5982\u4f55\u7761\u7684\u66f4\u597d\uff1f<\/span><\/h2><\/div><\/div><\/div>\n\n\n

\u6700\u91cd\u8981\u7684\u5c31\u662f\u2014\u4e0d\u518d\u628a\u7761\u7720\u7576\u4f5c\u4e00\u4ef6\u53ef\u6709\u53ef\u7121\u7684\u5962\u4f88\u54c1\uff0c\u800c\u662f\u628a\u5b83\u7576\u4f5c\u9700\u8981\u88ab\u512a\u5148\u8003\u616e\u7684\u5fc5\u9700\u54c1\u3002\u4ee5\u4e0b\u662f\u63d0\u4f9b\u7684\u4e00\u4e9b\u5efa\u8b70\uff1a<\/p>\n\n\n\n

<\/div>\n\n\n

\u5efa\u7acb\u81ea\u5df1\u7684\u7761\u7720\u8a08\u756b<\/span><\/h2><\/div><\/div><\/div>\n\n\n

\u5305\u62ec\u5c0d\u65bc\u6bcf\u5929\u7761\u7720\u6642\u9577\u3001\u5165\u7761\u6642\u9593\u3001\u8d77\u5e8a\u6642\u9593\u7684\u898f\u5283\u548c\u5b89\u6392\u3002\u9019\u80fd\u5920\u5e6b\u52a9\u6211\u5011\u8abf\u7bc0\u81ea\u5df1\u7684\u751f\u7269\u7bc0\u5f8b\uff08\u5305\u62ec\u9031\u672b\uff09\uff0c\u990a\u6210\u7761\u7720\u7684\u898f\u5f8b\uff0c\u540c\u6642\u4e5f\u6709\u5229\u65bc\u9ad4\u5167\u5404\u7a2e\u751f\u7269\u6fc0\u7d20\u7684\u5e73\u8861\uff0c\u5f9e\u800c\u66f4\u597d\u5165\u7761\u3002<\/p>\n\n\n

\u5340\u5206\u7761\u7720\u7684\u7a7a\u9593\u8207\u5de5\u4f5c\u7684\u7a7a\u9593<\/span><\/h2><\/div><\/div><\/div>\n\n\n

\u5c07\u5e8a\u7576\u505a\u5de5\u4f5c\u5340\u57df\uff0c\u6703\u4f7f\u5f97\u4f60\u7684\u601d\u7dd2\u59cb\u7d42\u7121\u6cd5\u5f9e\u9ad8\u5f37\u5ea6\u7684\u5de5\u4f5c\u4e2d\u812b\u96e2\uff0c\u4e5f\u6703\u4f7f\u5f97\u4f60\u7684\u8eab\u9ad4\u808c\u8089\u5373\u4f7f\u5728\u81e8\u7761\u524d\u4e5f\u4e45\u4e45\u4e0d\u80fd\u653e\u9b06\uff0c\u6700\u7d42\u5c0e\u81f4\u5fb9\u591c\u96e3\u7720\u3002<\/p>\n\n\n

ASMR \u81ea\u4e3b\u611f\u5b98\u523a\u6fc0\u53cd\u61c9<\/span><\/h2><\/div><\/div><\/div>\n\n\n

\u4e00\u7a2e\u88ab\u7a31\u70ba\u201c\u81ea\u4e3b\u611f\u5b98\u523a\u6fc0\u53cd\u61c9\u201d\uff08Autonomous Sensory Meridian Response, ASMR\uff09\u7684\u653e\u9b06\u6280\u8853\u88ab\u8a8d\u70ba\u80fd\u5920\u9054\u5230\u52a9\u7720\u7684\u6548\u679c\u3002\u5118\u7ba1 ASMR \u7d66\u4eba\u5e36\u4f86\u7684\u611f\u53d7\u5f88\u96e3\u5177\u9ad4\u901a\u904e\u8a9e\u8a00\u63cf\u8ff0\uff0c\u4f46\u7814\u7a76\u767c\u73fe\uff0c\u5b83\u80fd\u50cf\u50b3\u7d71\u7684\u51a5\u60f3\u6280\u5de7\u4e00\u6a23\u5e6b\u52a9\u4eba\u5011\u653e\u9b06\uff08Fairyington, 2014\uff09\u3002<\/p>\n\n\n\n

\uff0a\u9032\u968e\u52a9\u7720 Tips\uff1a<\/p>\n\n\n\n

    \n
  1. \u7761\u7720\u554f\u984c\u53ef\u80fd\u7531\u5176\u4ed6\u75be\u75c5\u9020\u6210
    \u5f88\u591a\u6642\u5019\uff0c\u7761\u7720\u7684\u554f\u984c\uff0c\u5176\u5be6\u53cd\u6620\u4e86\u4f60\u8eab\u9ad4\u6216\u5fc3\u7406\u7684\u5176\u4ed6\u554f\u984c\u3002\u7761\u7720\u8207\u5fc3\u7406\/\u751f\u7406\u554f\u984c\u4e4b\u9593\u5f88\u591a\u6642\u5019\u662f\u76f8\u4e92\u5f71\u97ff\u7684\u3002<\/li>\n\n\n\n
  2. \u7761\u7720\u85e5\u7269\u6709\u6642\u662f\u5fc5\u9808\u7684
    \u5c0d\u65bc\u6709\u56b4\u91cd\u7761\u7720\u969c\u7919\u7684\u4eba\uff0c\u9069\u7576\u7684\u670d\u7528\u52a9\u7720\u85e5\u7269\u4e5f\u5341\u5206\u5fc5\u8981\uff08KY \u4e3b\u5275\uff1a\u56b4\u91cd\u7761\u7720\u554f\u984c\u672c\u8eab\u5c31\u6703\u5c0e\u81f4\u751f\u7406\/\u5fc3\u7406\u554f\u984c\u2026\uff09\u3002\u540c\u6642\uff0c\u901a\u904e\u670d\u7528\u85e5\u7269\uff0c\u4e5f\u80fd\u4f7f\u500b\u9ad4\u5f97\u5230\u5fc5\u8981\u7684\u7761\u7720\u6642\u9593\uff0c\u5f9e\u800c\u624d\u80fd\u6709\u7cbe\u529b\u6539\u5584\u81ea\u5df1\u7684\u7761\u7720\u72c0\u6cc1\uff0c\u6253\u7834\u7761\u7720\u4e0d\u8db3\u7684\u60e1\u6027\u5faa\u74b0\uff08Kripke, 2016\uff09\u3002<\/li>\n<\/ol>\n\n\n\n
    <\/div>\n\n\n\n

    \u5982\u679c\u4f60\u89ba\u5f97\u4f9d\u9760\u81ea\u5df1\u7684\u529b\u91cf\u5df2\u7d93\u7121\u6cd5\u89e3\u6c7a\u591a\u5e74\u4ee5\u4f86\u7684\u7761\u7720\u554f\u984c\uff0c\u4e5f\u8a31\u662f\u6642\u5019\u4f86\u5b78\u6821\u7684\u5fc3\u7406\u8f14\u5c0e\u4e2d\u5fc3\u6216\u8005\u5065\u5eb7\u4e2d\u5fc3\u6c42\u52a9\u4e86\u3002<\/p>\n\n\n\n

    <\/div>\n\n\n\n
    \n\n\n\n
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