Chothandizira Pang'ono Pano: Kusintha Zizolowezi Zanu

Zamkati

• Zabwino
• Nambala Yothandizira Osuta
• Sukulu Yaing'ono Yosintha Kwambiri
• Njira yosavuta ya Allen Carr

Kusintha zizolowezi ndizovuta. Kaya ndi zakudya, kumwa mowa, kusuta ndudu, kapena kuchepetsa nkhawa ndi nkhawa, anthu nthawi zambiri amafunafuna njira zosinthira. M'malo mwake, bizinesi yodzipangira yokha ndiyokwana pafupifupi $ 11 biliyoni ku United States.

Njira ndi zida zotsatirazi zikufuna kuthandiza anthu kuti asiye chizolowezi chomwe akufuna kusiya.

Zabwino

Pulogalamu Yabwino imamangidwa pacholinga chofanana chomwe anthu ambiri amagawana: kukhala abwino kwambiri.

“Gulu lathu [limakhala] ndi ophunzira moyo wonse. Pazonse zomwe timachita, tikufuna kukhala anzeru zathu, koma nthawi zina timasowa momveka bwino kuti tikwaniritse zolinga zathu, ndiye zomwe [zimasunga] Zabwino… tikuyenda limodzi, "akutero a Kevin Chu, omwe akutsogolera pakukula kwa Fabulous.

Lingaliro la pulogalamuyi lidakula ndikulankhulana pakati pa gulu la abwenzi omwe akukambirana za zokolola ndikuwunika. "Ndipo lingalirolo lidakula mu pulogalamu yomwe imapempha komanso kulimbikitsa anthu kuti azitha kusintha okha pogwiritsa ntchito sayansi yamakhalidwe," Chu akutero.

Mothandizidwa ndi Dan Ariely, wasayansi wosintha machitidwe ku Duke University komanso wolemba buku la New York Times logulitsa kwambiri "Zosamveka Zosamveka," Fabulous adabadwa. Chida ichi chikufuna kuthandiza ogwiritsa ntchito kuti akhazikitsenso zizolowezi zawo pokhazikitsa zolinga zing'onozing'ono, monga kumwa madzi ambiri. Ogwiritsanso ntchito amayesetsa kukwaniritsa zolinga zikuluzikulu, zazitali monga kumverera kuti muli ndi mphamvu zambiri tsiku lonse, kugona mokwanira usiku, komanso kudya bwino.

"Timalimbikira zolinga zokulirapo tsopano popeza tawona kupambana kwa Fabulous," akutero Chu. "Kuwerenga nkhani kuchokera mdera lathu… za momwe a Fabulous adakhalira ndi thanzi lawo lamaganizidwe, thanzi lawo, komanso chisangalalo chawo zimangopereka chilimbikitso chowonjezeka kuti chikuluke mwachangu."

Nambala Yothandizira Osuta

Foni Yothandiza Osuta Fodya idakhazikitsidwa mu Epulo 2000 ngati gawo lokonzanso njira ya Smoke-Free Ontario Strategy, yomwe cholinga chake ndikuchepetsa kugwiritsa ntchito fodya ku Ontario, Canada.

Ntchito yaulereyi imapereka chithandizo, maupangiri, ndi njira zosiya kusuta fodya ndi fodya. Zimagwiritsa ntchito zinthu zosiyanasiyana, kuphatikiza mafoni omwe atuluka, malo ochezera a pa intaneti, kutumizirana mameseji, ndi mipikisano monga Mpikisano Woyamba Wotsutsa.

"Ndili mwana, ndinawona agogo anga onse aamuna akusuta ndipo, pamapeto pake, amwalira chifukwa cha izi," akutero a Linda Phrakonkham, katswiri wosiya kusuta fodya ku Smokers ’Helpline. "Ngati wina akanatha kuwathandiza kusiya mwina zikadakhala zosiyana. Ndimaganizira za izi ndikamalankhula ndi anthu omwe amatiyimba. Sikuti ndikungofuna kusiya kusuta fodya, koma ndikupanga masinthidwe abwino m'moyo wawo. "

Akukumbukira pomwe adasintha mayi wina yemwe amagwiritsa ntchito foni ya Smokers 'Helpline kuyambira ndi 2003 mpaka 2015. Phrakonkham akuvomereza kuti, poyamba, mayiyo anali ovuta kuyankhula, koma ndipamene anasintha njira zomwe mayiyu adayamba kuyankha zabwino zokambirana zawo.

“Tsiku lina, ndidangoganiza zomvetsera kwambiri ndikamalankhula. Popita nthawi, amayamba kumvetsera ndipo ndimamupangitsa kuti azingoyang'ana pa luso limodzi kapena machitidwe amodzi, ”akukumbukira Phrakonkham.

Pambuyo pake, mayiyo adasiya mu 2015.

"M'modzi mwa mayitanidwe m'masiku otsirizawa adati," Anthu inu mumapatsa anthu mphamvu. Ndikumva ngati watsopano. ’Koma sizinali kuti anangosiya. Anandiuza za momwe atagwiritsira ntchito [Smokers ’Helpline] kwa zaka zambiri adakwanitsa kulumikizana ndi mwana wake wamwamuna ndikukhala bwino ndi mpongozi wake, zomwe zikutanthauza kuti adakumana ndi mdzukulu wake,” akutero a Phrakonkham.

"Momwe amalankhulira anali osiyana kwambiri poyerekeza ndi zomwe tinakambirana koyamba - zinali zabwino komanso zokhulupirira, momwe adaonera moyo wake wasintha."

Sukulu Yaing'ono Yosintha Kwambiri

Pomwe anali kulimbana ndi mantha kwa zaka zambiri, nkhawa yayitali, bulimia komanso kudya kwambiri, katswiri wama psychology Amy Johnson, PhD, adafunafuna thandizo m'njira zosiyanasiyana, koma palibe chomwe chimangokhala. Kuti adzithandizire komanso kuthandiza ena, adapanga njira yotsutsana ndi zizolowezi ndikusintha kwamuyaya.

“Sikokokomeza kunena kuti sindimaganiza kuti izi zingatheke. Ndine umboni wamoyo kuti kusintha kwakuya, kwamuyaya, kopanda chifuniro ndikotheka kwa aliyense, "akutero a Johnson.

Mu 2016, adagawana zomwe adachita m'bukuli, "The Little Book of Big Change: The No-Willpower Approach to Breaking All Habit." Bukuli likuwoneka kuti lithandizire anthu kumvetsetsa komwe amachokera ndi zizolowezi zawo, pomwe akupereka zosintha zazing'ono zomwe zingapangidwe kuti asiye zikhalidwezi koyambirira.

“Panali kufunika kwakukulu kwa owerenga. Amafuna anthu ammudzi, kufufuza zambiri, kukambirana zambiri pamalingaliro awa, chifukwa chake ndidakhazikitsa sukulu yapaintaneti yomwe imayenda mwa anthu kumvetsetsa momwe malingaliro athu amagwirira ntchito komanso komwe zizolowezi zathu zimachokera, "akutero a Johnson.

Little School of Big Change imaphatikiza maphunziro apakanema, makanema ojambula pamanja, zokambirana ndi akatswiri amisala komanso akatswiri amisala, bwalo lamayimbidwe ndi magulu amoyo motsogozedwa ndi Johnson.

"Sukuluyi ikukula mosadukiza ndipo yathandiza anthu mazana ambiri kumasuka ku zizolowezi zawo, zizolowezi zawo, komanso nkhawa," akutero Johnson.

Njira yosavuta ya Allen Carr

Kwa zaka zoposa 30, Easyway ya Allen Carr yathandiza anthu pafupifupi 30 miliyoni padziko lonse kusiya kusuta, kuphatikizapo otchuka David Blaine, Sir Anthony Hopkins, Ellen DeGeneres, Lou Reed, ndi Anjelica Huston.

Kudzera mwa anthu kapena pamasemina apaintaneti, Easyway imayang'ana kwambiri pazifukwa zomwe anthu amasuta, osati chifukwa chomwe sayenera. Izi zatengera lingaliro loti osuta ambiri amadziwa kale kuti kusuta ndikoyenera, kotchipa, ndipo nthawi zambiri sikungakhale koyanjana.

Njirayo imachotsa chikhulupiriro cha osuta kuti kusuta kumapereka chisangalalo chenicheni kapena ndodo, ndikuti kusuta kumangotulutsa zisonyezo zakubwerera ku ndudu yam'mbuyomu.

Ophunzira nawonso amaphunzitsidwa kuti kumverera kwachisangalalo chomwe omwe amasuta amakhala nacho akamasuta ndudu ndikumverera komweko komwe osasuta amakumana nawo nthawi zonse, kuchotsa mantha a kudzipereka ndi kusowa komwe kumadza ndikusiya.

Anthu omwe amapita kuzipatala ndikuwerenga buku lomwe likutsatiridwa amalimbikitsidwa kuti azisuta kapena kupopera mwachizolowezi mpaka semina kapena bukulo litamalizidwa.

Njira ya Easyway ya Allen Carr yagwiritsidwanso ntchito kuthandizira kugwiritsa ntchito mankhwala osokoneza bongo, mowa, kutchova njuga, shuga, kulemera, nkhawa, ndi ma phobias osiyanasiyana, monga kuopa kuwuluka.