Momwe mungalekerere kumwa

Kusankha kusiya kumwa mowa ndi gawo lalikulu. Mwina mwayesapo kusiya m'mbuyomu ndipo mwakonzeka kuyesanso. Mwinanso mutha kuyesa koyamba ndipo simukudziwa komwe mungayambire.

Ngakhale kusiya kumwa mowa sikophweka, zimathandiza kupanga dongosolo losiya kusiya ndikupempha thandizo kwa abale ndi anzanu musanasiye. Nawa maupangiri okuthandizani kuti muyambe.

Pali zida zingapo zomwe zingakuthandizeni kusiya. Mutha kuyesa njira imodzi kapena kuwaphatikiza. Lankhulani ndi wothandizira zaumoyo wanu pazomwe mungasankhe.

Lowani nawo gulu lothandizira. Anthu ambiri asiya mowa poyankhula ndi ena omwe akukumana ndi zovuta zomwezo. Magulu ena amakhala ndi malo ochezera pa intaneti komanso macheza pamisonkhano yamkati mwawo. Yesani magulu angapo kuti muwone zomwe zili zabwino kwa inu.

• Al-Anon - al-anon.org
• Mowa Osadziwika - www.aa.org
• Kubwezeretsa kwa SMART - www.smartrecovery.org
• Amayi Olimba Mtima - womenforsobriety.org/

Gwiritsani ntchito ndi mlangizi wa zizolowezi zosokoneza bongo. Wothandizira anu akhoza kukuthandizani kuti mupeze katswiri wazachipatala wophunzitsidwa kugwira ntchito ndi anthu omwe ali ndi vuto lakumwa.

Funsani za mankhwala. Mankhwala angapo amatha kukuthandizani kuti musiye kumwa mwa kuchotsa chilakolako chakumwa mowa ndikuletsa zovuta zake. Funsani omwe akukuthandizani ngati wina angakhale chisankho chabwino kwa inu.

Mapulogalamu othandizira. Ngati mwakhala mukuledzera kwa nthawi yayitali, mungafunike pulogalamu yowonjezera. Funsani omwe akukuthandizani kuti akupatseni pulogalamu yothandizira kumwa mowa.

Ngati muli ndi zizindikiro zosuta, monga manja akunjenjemera, mukamamwa mowa, simuyenera kuyesa kusiya nokha. Kungakhale kuwopseza moyo. Gwirani ntchito ndi omwe amakupatsani kuti mupeze njira yabwino yosiya.

Khalani ndi nthawi yopanga njira yosiya. Yambani polemba:

• Tsiku lomwe mudzasiye kumwa
• Zifukwa zanu zofunika kwambiri zosankha kusiya
• Njira zomwe mungagwiritse ntchito kusiya
• Anthu omwe angakuthandizeni
• Zotchinga pamsewu kuti musakhale oledzera komanso momwe muthane nazo

Mukangopanga pulani yanu, isungeni penapake, kotero mutha kuyang'anapo ngati mungafune kuthandizidwa kuti musayende bwino.

Uzani achibale komanso anzanu odalirika pazomwe mwasankha ndikupempha kuti akuthandizireni kuti mukhale oganiza bwino. Mwachitsanzo, mungawafunse kuti asakupatseni mowa komanso osamwa pafupi nanu. Muthanso kufunsa kuti azichita nanu zinthu zomwe sizimakhudzana ndi mowa. Yesetsani kucheza kwambiri ndi abale anu komanso anzanu omwe samamwa.

Zoyambitsa ndimikhalidwe, malo kapena anthu omwe amakupangitsani kufuna kumwa. Lembani mndandanda wazomwe zimayambitsa. Yesetsani kupewa zomwe zingayambitse, monga kupita kumowa kapena kucheza ndi anthu omwe amamwa. Pazovuta zomwe simungapewe, pangani dongosolo lothana nazo. Malingaliro ena ndi awa:

• Lankhulani ndi wina. Funsani mnzanu kapena wachibale wanu kuti adzakuyimbireni mukakumana ndi vuto lomwe limakupangitsani kufuna kumwa.
• Onani dongosolo lomwe mukufuna kusiya. Izi zikuthandizani kukukumbutsani pazifukwa zomwe mudafuna kusiya poyamba.
• Dzisokonezeni ndi chinthu china, monga kutumizirana mameseji ndi mnzanu, kuyenda kokayenda, kuwerenga, kudya chakudya chopatsa thanzi, kusinkhasinkha, kunyamula zolemera, kapena kuchita zosangalatsa.
• Landirani chilakolakocho. Izi sizikutanthauza kuti muyenera kupereka chilakolakocho. Ingomvetsetsani kuti ndi zachilendo ndipo, koposa zonse, zidzadutsa.
• Ngati zinthu zavuta kwambiri, chokani. Musamve ngati mukuyenera kutulutsa kuti muyesetse kufuna kwanu.

Nthawi ina mudzapatsidwa chakumwa. Ndibwino kukonzekera patsogolo momwe mudzathetsere izi. Nawa maupangiri omwe angathandize:

• Yang'anani maso ndi munthuyo ndikunena "Ayi, zikomo" kapena yankho lina lalifupi, lolunjika.
• Osazengereza kapena kupereka yankho lalitali.
• Funsani mnzanu kuti azisewera nanu, kuti mukonzekere.
• Funsani zakumwa zosakhala zoledzeretsa m'malo mwake.

Kusintha zizolowezi kumafuna khama. Mwina simungapambane nthawi yoyamba yomwe mungayese kusiya. Mukazembera ndikumwa, musataye mtima. Phunzirani kuyesera kulikonse ndikuyesanso. Ganizirani za kubwerera m'mbuyo ngati kungokhala bulu panjira yoti mupulumuke.

Itanani omwe akukuthandizani ngati:

• Muzimva kupsinjika kapena kuda nkhawa kwakanthawi kochepa
• Khalani ndi maganizo ofuna kudzipha
• Khalani ndi zizindikilo zoopsa zakusiya, monga kusanza kwambiri, kuyerekezera zinthu m'maganizo, kusokonezeka, kutentha thupi, kapena kupweteka

Kumwa mowa mwauchidakwa - kutha bwanji; Kumwa mowa - momwe mungalekere; Kumwa mowa - momwe mungalekere

Carvalho AF, Heilig M, Perez A, Probst C, Rehm J. Zovuta zakumwa mowa. Lancet. 2019; 394 (10200): 781-792. (Adasankhidwa) PMID: 31478502 pubed.ncbi.nlm.nih.gov/31478502/.

Nyuzipepala ya National Institute on Alcohol Abuse and Alcoholism. Woyendetsa wa NIAAA woyendetsa mowa: pezani njira yanu yopita kuchipatala. kumwa mowa.niaaa.nih.gov/. Idapezeka pa Seputembara 18, 2020.

Nyuzipepala ya National Institute on Alcohol Abuse and Alcoholism. Kuganizira kumwa. www.rethinkingleding.niaaa.nih.gov/. Idapezeka pa Seputembara 18, 2020.

O'Connor PG. Kusokonezeka kwa mowa. Mu: Goldman L, Schafer AI, olemba. Mankhwala a Goldman-Cecil. 26 wa. Philadelphia, PA: Elsevier; 2020: chap 30.

Swift RM, Aston ER. Pharmacotherapy yokhudzana ndi vuto lakumwa mowa: njira zamakono komanso zomwe zatuluka. Harv Rev Psychiatry. 2015; 23 (2): 122-133. [Adasankhidwa] PMID: 25747925 pubed.ncbi.nlm.nih.gov/25747925/.

Gulu Lankhondo Loteteza ku US, Curry SJ, Krist AH, et al. Kuwunikira komanso kulangiza pamakhalidwe ochepetsa kumwa mowa mopanda thanzi mwa achinyamata ndi achikulire: Statement Recommendation of US Preventive Services Task Force. JAMA. 2018; 320 (18): 1899-1909. PMID: 30422199 adatulutsidwa.ncbi.nlm.nih.gov/30422199/.

• Kusokonezeka Kwa Mowa (AUD)
• Chithandizo Chogwiritsa Ntchito Mowa (AUD)