Momwe Mungachotsere Januwale Wouma

Zamkati

• Chifukwa Chake Muyenera Kulingalira Zouma Januware
• 1. Pangani bokosi lanu lazida zopambana mu Januware.
• 2. Sinthani momwe mukuganizira kukhala osaledzeretsa.
• 3. Khalani ndi nthawi yodziwonetsera nokha.
• 4. Tulukani ndi dongosolo lamasewera.
• 5. Pezani njira zatsopano zokhalira ndi anthu (koma sungani zochitika zanu zakale, ngati mungathe).
• 6. Mukayesedwa kuti mumwe, khalani ndi njira yotuluka.
• 7. Musalole kuti kuzembera kukuwonongerani Januware Wanu Wouma.
• 8. Wouma Januware ukamalizidwa, pitilizani.
• Onaninso za

Mwinamwake mwakhala mukumwa kiranberi martinis wochuluka kwambiri mutatha ntchito, mutanyamula mtolo wa nyulu ngati ndi Hydro Flask yanu, kapena mukumwa ndi cocoa yotentha nthawi zonse kutentha kukutentha kwambiri. Kaya tipple wanu, ndi zotheka kwambiri kumwa mopitirira muyeso wa nyengo ya tchuthi wakupezani zabwino kwambiri za inu.

Ngati ndi choncho, simuli nokha. Kumva uku kwadzetsa kutchuka kwa Dry Januware, vuto la masiku 31 lopanda mowa kuti athane ndi thanzi lanu. Kuchokera pakugona bwino mpaka kumadya bwino, anthu ambiri ayamba kuona ubwino wodula mowa m’milungu iwiri yokha, akutero Keri Gans, MS, RDN, katswiri wodziwa za kadyedwe kake komanso kadyedwe. Maonekedwe membala wa alangizi.

Chifukwa Chake Muyenera Kulingalira Zouma Januware

Dry January sikungokhudza "kukonzanso" thupi lanu ndi "detoxing" kuchokera ku zakumwa zonse zomwe mwatsitsa kuyambira Thanksgiving-komanso kufufuza ubale wanu ndi mowa popanda kudzipereka kwa nthawi yaitali.

"Ngati pulogalamu ngati Dry January (kapena vuto lina lopanda mowa pa nthawi iliyonse ya chaka) imakopa anthu omwe ali ndi chidwi chofuna kudziwa zambiri kapena amagwera paliponse pazakumwa za "gray-area mowa" asanafike pansi - kapena mophweka. zimawononga ubale wawo ndi mowa - ndiye chinthu chabwino kwambiri, "akutero a Laura Ward, katswiri wodziwika bwino pantchito yochiza anzawo. (Kumwa mdera lamkati kumatanthauza malo apakati pamiyala yopyola muyeso komanso pakumwa kulikonse komwe kumachitika.)

"Zomwe anthu ambiri sadziwa n'zakuti sayenera kugunda pansi asanayambe kupenda ubale wawo ndi mowa - kaya achepetse kapena kusiya kumwa mowa," akutero. "Society yasintha mowa mwauchidakwa, kotero uwu ndi mwayi wowona momwe zimakhalira kuuchotsa."

Ngakhale simukutero ganizani mumamwa kwambiri, Dry January ndi mwayi kwa aliyense amene imbibes kudziwa ngati mbali ya ubale wawo ndi mowa ndi ofunika kupendanso ndi kusintha. (Onani maubwino omwe angakhalepo pa thanzi la kusamwa mowa.)

“Phunziro lalikulu nlakuti: Simufunikira kukhala ndi vuto la kumwa moŵa kuti likhale vuto m’moyo wanu,” akutero Amanda Kuda, mphunzitsi wa moyo wonse wophunzitsidwa kuchirikiza oledzeretsa a imvi. "Ngati mwakhala mukuwona kuti mowa umakulepheretsani munjira iliyonse, Dry Januwale ndi gawo loyambirira pakupitiliza kufufuza." Mwinamwake mutu wopweteka womwe mumamva mutatha usiku wautali pa bar ukuwononga ntchito yanu kuntchito kapena mnzanuyo amakwiya pamene akuyenera kukhala DD wanu-ngakhale zotsatira zazing'ono zakumwa ndizo zifukwa zokwanira zoyesera kudziletsa. (Chidziwitso: Ngati mukumva kapena mukukayikira kuti muli ndi vuto lakumwa mowa, Dry Januware sangakhale oyenera kwa inu. "Musagwiritse ntchito ngati njira yopezera thandizo la akatswiri," akutero Kuda.)

Kafukufuku apeza kuti kuuma kwa Januware kumatha kubweretsa kusintha kwakanthawi kwakumwa. Omwe adamwa mu Januwale akuuma, pafupifupi, tsiku limodzi lochepera pa sabata mu Ogasiti, ndipo kuchuluka kwa kuledzera kudatsika ndi 38 peresenti, kuchokera pamasiku 3.4 pamwezi mpaka masiku 2.1 pamwezi, malinga ndi kafukufuku wa 2018 wochitidwa ndi University of Sussex.

Ngati mwasankha kuyika kork m'zizolowezi zakumwa kwanu ndikuwonetsetsa momwe mowa umakhudzira moyo wanu, choyamba muyenera kudzipanga kuti mukhale opambana. Apa, a Gans, a Ward, ndi a Kuda amagawana kalozera pang'onopang'ono kuti aphwanye Dry Januware.

1. Pangani bokosi lanu lazida zopambana mu Januware.

Wouma Januware ndiwomwe ali "wokha kotero kuti palibe bukhu lamalamulo, koma pali zida zingapo zomwe zitha kukhala zofunikira kwa anthu ambiri omwe akuyamba zovuta.

1. Chotsani mowa wonse kuchokera pamalo anu okhala ndi malo ogwirira ntchito.
2. Pezani mnzanu woyankha, monga bwenzi lomwe likuchitanso zovuta kapena otsatira anu ochezera.
3. Lembani kalendala pakhoma lanu. Tsiku lililonse mwatha kusamwa, Kuda amalimbikitsa kuti mucheke bokosi kapena kujambula chizindikiro, kenako ndikulemba za tsiku labwino, monga kuchita masewera olimbitsa thupi kwambiri kapena kumaliza buku latsopano, kuti muwone bwino za kupambana kwanu. . (Kapena yesani imodzi mwa mapulogalamu otsata zolinga kapena magaziniwa kuti akuthandizeni kuwunika momwe mukuyendera.)
4. Tengani nthawi yodziwonetsera nokha. Gwirani zolemba ndikuyamba kuwunika momwe mulili pakadali pano ndi mowa: Ndi liti pamene munayamba kuzindikira za mowa? Kodi mudayamba liti kumwa? Kodi mowa umakupindulitsani motani, ndipo umakupweteketsani motani? Kodi mudafika bwanji kumalo opanda mowa m'moyo wanu? Mukalakalaka chakumwa nthawi iliyonse mu Januware wanu Wouma, yang'anani mayankho omwe mwalemba ndikuwunikiranso, atero Ward. Izi zidzakuthandizani kukukumbutsani chifukwa chake simunaledzere poyamba-komanso zomwe mukuyembekeza kukwaniritsa pochita zimenezo.
5. Konzani zomwe mudzabwerenso. Musanamenye makalabuwo ndikufunsa wogulitsa mowa kuti amupatse kapu ya ginger ale wabwino kwambiri, muyenera kupanga pulogalamu yoti mudzabwereze pomwe anzanu akuyitanirani zakumwa. China chophweka ngati "Hei, sindimamwa pakadali pano - ndikuchita Dry Januware - koma chifukwa cha mwayiwu" achita izi, atero Kuda. Komabe, “anthu ena amachita mantha chifukwa chosachita nawo mwambo wa kumwa mowa,” akuwonjezera motero. Ngati mupempha chithandizo cha winawake, ndipo akupitilizabe kukukakamizani kuti mumwe, dulani zokambiranazo ndikuchokapo, akutero. (Kusamalira kapena kupita kuphwando? Dzikonzekereni ndi maphikidwe abwino awa.)
6. Khazikitsani malire, kudziwa kuti ndi ntchito ziti ndi malo omwe ali ochezeka mu Januwale komanso omwe angakuyeseni kuti mukhale osaledzeretsa. "Mukayamba kuvuta [ngati malo omwera mowa, kalabu, ndi zina zambiri], mumayamba kuzindikira kuchuluka kwa momwe mumadalira mowa ngati malo ochezera," atero Kuda. "Ngati simukuganiza kuti muli ndi mphamvu zoyera, musapite."

2. Sinthani momwe mukuganizira kukhala osaledzeretsa.

Kusintha kuchokera ku moyo wosakhazikika ndikukhala oganiza bwino kumafunikanso kusintha malingaliro anu. M'malo mongoyang'ana pazomwe mwataya chifukwa cha Dry Januware, zomwe zingakupangitseni kumva kuti mukuchepetsedwa, ganizirani zomwe mukupeza chifukwa chovutikachi, akutero Ward.

Kuti musinthe malingaliro anu, yambitsani zolemba zanu. Pangani mindandanda yothokoza tsiku lililonse ndikulemba zomwe mudakhala nazo tsiku lonse ndi malingaliro omwe simungawachoke m'mutu mwanu.

Chofunika kwambiri, khalanibe pomwepo: Pangani chisankho kuti mukhale osaganiza bwino tsiku lililonse. M'malo mongodziuza kuti, "Ndi Januware 1, ndikufika pa Januware 31 osamwa," zomwe zitha kukhala zopweteketsa, Ward amalimbikitsa kuganiza kuti, "Lero, sindimwa."

3. Khalani ndi nthawi yodziwonetsera nokha.

Kuti mudziwe chifukwa chomwe mumamvera mowa - ngakhale mutamwa pang'ono - muyenera kubwerera kumalo ochezerako ndikuyang'ana mwachidwi: Mumagwiritsa ntchito chiyani mowa m'moyo wanu? Kodi chinali kukuthandizani? Morph umunthu wako? Pewani malingaliro osakhazikika, malingaliro, kapena kungonyong'onyeka? Ndikulimbikitsidwa kumeneku, mudzayamba kumvetsetsa momwe mowa ungakhalire ukukulepheretsani kuti mukhale ndi chitukuko, atero Kuda. Mudzatha kupeza njira zina zoledzeretsa ndikupeza njira zothetsera mavuto anu osati kungofikira botolo. (Zogwirizana: Momwe Mungalekere Kumwa Mowa Popanda Kumva Ngati Pariah)

4. Tulukani ndi dongosolo lamasewera.

Pomwe mukuchita nawo Januware Wouma, kukonzekera kucheza ndikofunikira. Nthawi zonse muzibweretsa ndalama ndi inu - mukamapita kukadya ndi anzanu ndipo seva imabweretsa cheke imodzi, mudzatha kulipira gawo lanu lokha (osati mowa wa wina aliyense). Kuti mukulitse nthawi yochulukirapo yomwe mudzakhale nayo ndi anthu omwe azimwa, Kuda akuwonetsa kuti azifika msanga msanga ndikunyamuka msanga. Anthu akangoyamba kuvuta, kuwombera, kapena kuchoka pa malo odyera kupita ku bar ina yoyandikana nayo, tengani izi ngati njira yolowera pamsewu.

Gwiritsani ntchito masewerawa ngati mwayi woganizira za anthu omwe akukhala nawo pafupi komanso zochitika zomwe mukuchita nawo. "Kodi ndi kumwa mowa mwa aliyense, kapena pali phindu pa mabwenzi amenewo? ndi mowa basi ayi?" akuti Ward. Kuyang'anitsitsa moyo wanu wamagulu kungakuthandizeni kuganiziranso zomwe mumaika patsogolo ndikulimbikitsa chitukuko chaumwini.

5. Pezani njira zatsopano zokhalira ndi anthu (koma sungani zochitika zanu zakale, ngati mungathe).

Inde, mutha kusungabe zochitika zanu zanthawi zonse osamwa mowa mu Januwale Wouma. Onjezani namwali wamagazi mary pamene mukupita ku brunch Lamlungu, imwani pa mocktail wopangidwa ndi manja kapena mowa wosaledzeretsa pamene mukumvetsera nyimbo zamoyo. Ngati zakumwazi sizikupezeka, gwirani seltzer yosavuta kapena kalabu soda ndi mandimu kapena laimu-zimawoneka ngati vodka soda kapena gin ndi tonic, kotero sizidzakhala zovuta mukakhala ndi anthu omwe akumwa, anatero Gans. (Umboni utha kugwira ntchito: Mayiyu adasiya Januware Wouma ngakhale amawunikanso mipiringidzo ya Miami kuti apeze ndalama.)

Ngati mipiringidzo ikukuyambirani, kudzipinda pabedi ndi Netflix rom-com si njira yokhayo yomwe mungagwiritsire ntchito usiku wanu. Gwiritsani ntchito luso lanu labwino ngati mwayi kuti mutuluke pakumwa kwanu ndikumwa. "M'malo mopita ku ola losangalatsa la Lachinayi usiku, pitani ku kalasi ya yoga," akutero Gans. Dzitengereni nokha kuubwana wanu ndi bowling yozungulira kapena tulutsani mkwiyo wanu wonse ndikuponya nkhwangwa, pitani kukathamanga paki kapena mukwere njinga yanu kumalumikizidwe onse a ayisikilimu oyandikana nawo. (Ganizirani malingaliro ena amasiku achisanu anthawi yanthawi yanthawi ndi SO kapena BFF yanu.)

6. Mukayesedwa kuti mumwe, khalani ndi njira yotuluka.

Mukazunguliridwa ndi anzanu omwe amawombera mfuti pamsana kapena mukuwombera pabalaza la karaoke, mukhoza kukopeka kuti mulowe nawo. M'malo mongomwa mowa ndikusiya, "zinthu zikavuta, kanikizani kaye, "akutero Ward. "Zomwe mumachita pang'ono zimadalira inu: mwina mumayimbira foni mnzanu kapena mayi anu, kusintha malo, kupeza kapu yamadzi, kapena kudziyesa pansi posinkhasinkha kapena kuwerenga. Ngati mungayime pang'ono kuti musinthe zomwe mukuchita , pakutha kwa kupuma, chilakolakocho chidzakhala chitatha. (Zowonjezera apa: Momwe Mungakhazikitsire Mtima Pamene Mukuthamanga Mwamtheradi)

Mukakhala kuti mulibe vuto, dzifunseni chifukwa chake zinali zosapiririka kukhala kumalo amenewo osamwa, atero Kuda. Ngati zakumwa zoledzeretsa sizikuwoneka pazomwe mukuyesera kuti musachite mopitirira muyeso, sankhani ngati zili ngati "chofuwulira pachinthu chosangalatsa chomwe chachitika kapena chododometsa," atero a Ward. Pali njira zina zambiri zokondwerera kapena kuthawa, chifukwa chake pezani njira yopanda mowa yomwe imakuthandizani.

7. Musalole kuti kuzembera kukuwonongerani Januware Wanu Wouma.

Ngakhale mutakhala mu soda ya vodka yomwe yakukusowetsani usiku wonse, landirani zomwe mwasankha munthawiyo ndikutsatira zovuta zanu za Januware Wouma.

"Mukuyesera kubwereza zaka khumi kapena kupitilira apo kuti mukufuna chinthuchi m'moyo wanu," akutero Kuda. "Ndiko kuyankha kwamankhwala - umalakalaka mowa - choncho yesetsani kuti mutengeke. Osataya zonse ku gehena. Bwererani ku malingaliro anu ndikupitilizabe." Monga Gans akunenera, "kupambana kumadyetsa kupambana," kotero ngakhale zingakhale zovuta kupirira kukana margarita koyambirira kwa mwezi, zimangokhala zosavuta.

8. Wouma Januware ukamalizidwa, pitilizani.

Mutapirira masiku 31 osamwa mowa, chibadwa chanu choyamba chingakhale kudzithira kapu ya vinyo, koma Kuda akukulimbikitsani kuti musamakweze galasi pakadali pano. "Ndimakhulupirira kwambiri kuti masiku 30 sikokwanira kukhazikitsanso dongosolo lanu kapena kuthandizira ubale wanu ndi mowa kapena kuchepetsa thupi lanu," akutero Kuda. "Iyi ndi njira yomwe mwina yakhala ikulimbikitsidwa kwazaka khumi kapena kupitilira apo, ndipo simungathe kusintha zikhalidwe zonsezi m'masiku 30."

Ngati Wanu Wouma Januware wamvadi bwino, yesetsani kuwonjezera masiku ena 30 kapena 60 kuti muthe kuchita nawo vutoli, ndipo muwone komwe zingakufikitseni. Koma ngati mwakhala mukukankha ndi kukuwa mwezi wonsewo, “yang’anani mozama za ubale wanu ndi mowa ndikukumba mozama—zingakhale chizindikiro chakuti uwu ndi unansi woipa kwambiri,” akutero Ward.

Ngati mwaganiza kuti muli ndi ubale wosayenera ndi mowa pambuyo pa Dry January ndipo mukufuna kusiya kumwa, rehab ndi mapulogalamu 12 sizomwe mungasankhe, akutero Ward. Mutha kuba zidutswa zazinthu monga Mapulogalamu Amaliseche awa, Kubwezeretsa kwa SMART, Kubwezeretsa Malo Othawa Kwawo, Akazi Osatekeseka, Chaka Chimodzi Palibe Mowa ndi chizolowezi chomanga nokha, kukumana ndi othandizira ndi makochi, kapena kutenga nawo mbali ZOKUTHANDIZANI, zomwe zimabisala, mapulogalamu am'magulu, ndi makochi padziko lonse lapansi omwe amakhala nawo pamwezi, pagulu limodzi.

Onaninso za