REPOSE · Kẻ trộm thầm lặng

Bạn đã đọc xong cuốn sách. Đây là những gì tiếp theo.

REPOSE là chương trình tự giúp và giáo dục về lo âu. Không chẩn đoán, không điều trị.

Trước khi gập sách lại

Sách kết thúc ở đây. Con đường thì chưa. Sáu việc nhỏ dưới đây giúp bạn đi tiếp, và giúp REPOSE đến được với người đang cần.

Kẻ trộm thầm lặng, Noah Nguyen

Cần giúp ngay?

Nếu bạn đang gặp nguy hiểm ngay lúc này, hãy gọi ngay số cấp cứu nơi bạn sống. Ở Việt Nam: 115.

Tìm đường dây hỗ trợ →

  1. Gửi sách cho những người bạn thương

    Người thân, bạn bè, đồng nghiệp đang lo mà chưa nói ra. Người mang kẻ trộm thầm lặng thường không tự tìm lối ra. Họ cần một ai đó gửi cho.

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    reposemethod.com/vi/sach QR · PNG

  2. Kể về sách trên mạng xã hội

    Một bài Facebook, một video TikTok, vài dòng trên Instagram hay Threads. Đâu đó có một người đang chìm trong lo âu sẽ lướt qua đúng bài của bạn. Gắn #REPOSEmethod và #KeTromThamLang để người đang tìm lối ra tìm thấy bài của bạn.

    Lấy ảnh bìa, ảnh trích dẫn miễn phí →

    reposemethod.com/vi/share

    • #REPOSEmethod
    • #KeTromThamLang

  3. Viết vài dòng đánh giá

    Trên trang bạn đã mua sách: Apple Books, Google Play Sách, Kobo… Người đang lo đọc đánh giá trước khi quyết định đọc một cuốn sách, và cửa hàng đưa sách có nhiều đánh giá lên trước. Một hai câu thật lòng là đủ.

  4. Đo, thực hành, rồi đo lại

    Nếu bạn lo âu kéo dài hay thấy mình trũng xuống, hãy làm ba việc:

    1. Đo. Làm hai bài GAD-7 (lo âu) và PHQ-9 (trầm cảm). Ghi lại hai con số. Trên iPhone, hai bài có sẵn trong ứng dụng Sức khỏe, mục Sức khỏe tinh thần.

      Làm bài test →

    2. Thực hành. Mỗi khi nỗi lo đến, đi sáu bước REPOSE trên tờ “Một trang”.

      Tải tờ “Một trang” →

    3. Đo lại mỗi hai tuần, vì cả hai bài hỏi về hai tuần vừa qua. Một lần đo chưa nói được gì; nhiều lần đo cho bạn thấy con đường.

    Khi nào nên gặp chuyên gia? Khi điểm không giảm, tăng lên, hoặc từ 10 trở lên ở một trong hai bài: hãy nói chuyện với bác sĩ hay chuyên gia tâm lý.

    Không bắt buộc

    Góp điểm để giúp người đến sau. Ẩn danh, không hỏi tên hay email. Bạn tự đặt một mã, ví dụ mèo-xanh-47, và dùng lại mã đó mỗi lần.

    Góp điểm ẩn danh →
    Tờ thực hành REPOSE một trang

    Tải tờ thực hành

    Sáu bước trên một trang giấy. In ra và dùng với một nỗi lo thật.

    A4

    Khi một nỗi lo đến

    1. Nhận raRecognize

      Mình có đang lo không?

    2. Soi rõExamine

      Tôi lo rằng…

    3. Định giáPrice

      Nếu tệ nhất, tôi mất gì? Nhỏ, vừa hay lớn?

    4. Phân địnhOutline

      Phần nào trong tay tôi? Phần nào ngoài tay?

    5. Vạch kế hoạchSet a course

      Làm gì? Khi nào? Nếu không được thì sao?

      Đặt xuốngSet down

      Phần nào không thuộc về tôi?

    6. An nhiênEase

      Thở năm hơi. Đi bộ. Ngủ.

    Mỗi hai tuần, tối Chủ nhật: làm lại GAD-7 và PHQ-9, ghi ngày và hai con số vào cùng một chỗ.

    Từ 10 điểm trở lên ở một trong hai bài: gặp người có chuyên môn. Câu 9 của PHQ-9 khác 0: nói với một người ngay hôm nay. Ngưỡng theo tác giả bộ câu hỏi (xem chương 13).

  5. Hỏi tác giả

    Còn vướng ở bước nào, hay có điều muốn hỏi về nỗi lo của mình? Nếu bạn để lại email, tác giả sẽ viết lại trong vòng vài ngày.

    Hỏi tác giả

    Hỏi tôi, hoặc kể tôi nghe mọi việc đã diễn ra thế nào.

    Góp điểm, ẩn danh

    Không tên, không email.

  6. Hợp tác và tài trợ

    Trường học, tổ chức, doanh nghiệp hay nhà tài trợ muốn đưa REPOSE đến nhiều người hơn. Nếu REPOSE đã giúp bạn, bạn cũng có thể góp một phần tùy tâm.

    Viết cho tác giả, ghi “Hợp tác” ở tiêu đề →
    repose.method@gmail.com
    Trang Tài trợ →

    Không bao giờ bắt buộc.

Nếu bạn đang trong khủng hoảng: REPOSE không phải dịch vụ khẩn cấp. Gọi số cấp cứu nơi bạn sống, hoặc xem Phụ lục C.

Tìm đường dây hỗ trợ →

Về tác giả

Noah Nguyen làm trong ngành công nghệ thông tin ba mươi năm, điều hành những doanh nghiệp có từ hàng trăm đến hàng nghìn nhân sự. Để đứng vững giữa áp lực, ông đọc triết học, nhất là các nhà khắc kỷ, và tâm lý học về căng thẳng, lo âu, rồi thử trên chính mình và những người quanh mình. Những gì còn lại trở thành REPOSE, sáu bước để đặt nỗi lo xuống.