Kuyesera Kuleka Kusuta Udzu? Yambirani Apa

Zamkati

• Choyamba, dziwani chifukwa chake mukufuna kusiya
• Chotsatira, sankhani njira yanu
• Ngati mukufuna kusiya kuzizira
• Chotsani zida zanu
• Pangani dongosolo lothana ndi zomwe zimayambitsa
• Sinthani zochita zanu
• Sankhani zosangalatsa zatsopano
• Funsani thandizo kuchokera kwa okondedwa
• Pezani chithandizo chazizindikiro zakudzipatula ngati zingafunike
• Ngati mukufuna kuyesa njira pang'onopang'ono
• Sankhani tsiku losiya
• Konzani momwe mungasinthire
• Khalani otanganidwa
• Kupeza chithandizo cha akatswiri
• Chidziwitso chamakhalidwe (CBT)
• Kuwongolera zochitika
• Thandizo lolimbikitsira (MET)
• Momwe mungachitire ndi chikhalidwe chanu
• Lankhulani za izi
• Khazikitsani malire
• Ganiziraninso za maubale ndi malo ena, ngati kuli kofunikira
• Mukazembera
• Zida zothandiza
• Mfundo yofunika

Ambiri amaganiza kuti chamba ndichabwino kwambiri. Mwinanso nthawi zina mumakhala ndi zovuta zina, monga paranoia kapena pakamwa pakotoni, koma kwakukulu kumakukhazikitsani pansi ndikuthandizani kuti mukhale osangalala.

Palibe cholakwika ndi izi, sichoncho?

Ngakhale akunena kuti mankhwala osokoneza bongo amatha kukhala ocheperako komanso osavulaza kuposa zinthu zina, kuledzera komanso kudalira kumatha kuchitika.

Anthu ena amakumananso ndi zosafunikira, kuyambira kuzizindikiro zakuthupi mpaka kuyerekezera zinthu mpaka kusokonekera kwa maubale.

Ngati mukufuna kudula chamba - pazifukwa zilizonse - takuphimbani.

Choyamba, dziwani chifukwa chake mukufuna kusiya

Kusankha kuti mukufuna kusintha momwe mungagwiritsire ntchito mankhwala osokoneza bongo ndi gawo loyamba. Kuchulukitsa kudzizindikira pazifukwa zomwe mukufuna kusiya kusuta kumatha kukulitsa mwayi wopambana.

"Wathu 'chifukwa' ndi gawo lofunika chifukwa limatipatsa chidziwitso chomwe chimatithandiza," atero a Kim Egel, othandizira ku Cardiff, California. "Kumvetsetsa chifukwa chake tikufuna kusintha kungatsimikizire chisankho chathu chosiya zizolowezi ndikulimbikitsidwa kufunafuna njira zatsopano zothetsera mavuto."

Mwachidule, zifukwa zanu zosiyira zingakuthandizeni kutsimikiza mtima kusiya kusuta ndikufotokozerani zolinga zakupambana.

Mwinamwake mudayamba kugwiritsa ntchito kupumula kapena kuthana ndi nkhawa. Mwina zimakuthandizani kuthana ndi ululu wopweteka kapena kusowa tulo. Koma m'kupita kwanthawi, zovuta zomwe zidalipo mwina zidayamba kupitilira maubwino.

Nthawi zambiri anthu amaganiza zochepetsa akazindikira kuti chamba chimakhudza moyo wawo, nthawi zambiri ndi:

• kukhala njira yothanirana ndi nkhawa
• kuchititsa mavuto amgwirizano
• zomwe zimakhudza malingaliro, kukumbukira, kapena kusinkhasinkha
• kuchepetsa chidwi cha zosangalatsa
• kukhala chinthu choti muchite m'malo moyankha chizindikiro china
• kuchepa mphamvu yakudzisamalira

Chotsatira, sankhani njira yanu

Palibe njira yabwino yosiyira kusuta fodya. Zomwe zimagwirira ntchito munthu wina sizingakuthandizeni kwambiri, chifukwa chake nthawi zambiri zimakhala zofunikira kuti mupeze mayesero musanafike pa njira yabwino kwambiri.

Kuwona zabwino ndi zoyipa za njira zosiyanasiyana kungathandize.

Mwinamwake mukufuna kuchita mofulumira, ngati kung'amba bandeji. Zikatero, mungaganize zoyesa kulongedza za chamba chanu ndikupita "kozizira kwambiri."

Ngati mukuda nkhawa ndi zizindikiritso zakutha kapena mukuganiza kuti mufunika kuthandizidwa kuti musiye, mutha kusankha kuyankhula ndi mlangizi wogwiritsa ntchito mankhwala osokoneza bongo kapena kuyimbira foni yothandizira anthu ena kuti akuthandizeni.

Ngati cannabis ikuthandizani kuthana ndi zizindikiritso zakuthupi kapena zamaganizidwe, mufunika kuyesa kusuta pang'ono osasiya kwathunthu kapena kuchepetsa pang'onopang'ono. Thandizo la akatswiri lingathandizenso apa.

Ngati mukufuna kusiya kuzizira

Mukuwona ngati mwakonzeka kusiya kugwiritsa ntchito mankhwala osokoneza bongo nthawi yomweyo? Nazi njira zina zofunika kuziganizira:

Chotsani zida zanu

Kugwiritsitsa zida zamsongole ndi kusuta zitha kupangitsa kuti zikhale zovuta kupambana ndikusiya. Mukamaponyera kunja kapena kuipititsa patsogolo, mumalepheretsa anthu kupeza mwayi wokonzekera, zomwe zingakuthandizeni kupewa zolakwika panthawi yobwerera.

Pangani dongosolo lothana ndi zomwe zimayambitsa

Zoyambitsa zitha kukhala ndi mphamvu yayikulu. Ngakhale mutasankha kusiya kusuta, zomwe mumayanjana nazo ndikuzilakalaka.

Izi zingaphatikizepo:

• kuvuta kugona
• kupanikizika pantchito
• powona anzako omwe unkasuta nawo
• kuonera mapulogalamu a pa TV omwe mumakonda kuwonera mukakhala kumwamba

Yesetsani kukhala ndi mndandanda wazinthu zomwe mungapange zikafika, monga:

• Kutenga melatonin kapena kusamba kofunda kukuthandizani kugona
• kuyambitsanso makanema omwe mumakonda pa TV kuti muchepetse nkhawa
• kuyimbira bwenzi lodalirika lomwe limagwirizana ndi lingaliro lanu

Sinthani zochita zanu

Ngati kugwiritsa ntchito kwanu mankhwalawa kumachitika nthawi ndi nthawi, kusintha machitidwe anu pang'ono kungakuthandizeni kuti musagwiritse ntchito.

Ngati muli ndi chizolowezi chosuta m'mawa, yesani:

• kusinkhasinkha
• kupita kokayenda

Ngati mumakonda kusuta musanagone, yesani:

• kuwerenga
• kujambula
• kusangalala ndi chakumwa chosangalatsa, monga tiyi kapena chokoleti yotentha

Kumbukirani kuti kusintha machitidwe kumakhala kovuta, ndipo nthawi zambiri kumachitika usiku.

Yesani kuyesa zosankha zingapo, ndipo musadzimenyetse nokha ngati mukuvutikira kutsatira zomwe mumachita nthawi yomweyo.

Sankhani zosangalatsa zatsopano

Ngati kusuta ndichinthu chomwe mumakonda kuchita mukakhumudwa, zosangalatsa zina zatsopano zitha kuthandiza.

Ganizirani kubwerezanso kukonda zakale, monga mitundu yazomangamanga kapena zaluso. Ngati zosangalatsa zakale sizikusangalatsaninso, yesani zatsopano, monga kukwera miyala, kukwereka mapalasi, kapena kuphunzira chilankhulo chatsopano.

Chofunika kwambiri ndikupeza kena kake moona sangalalani, popeza izi zimapangitsa kuti mupitirizebe kuchita.

Funsani thandizo kuchokera kwa okondedwa

Anzanu ndi abale omwe akudziwa kuti simukufuna kusuta atha kukuthandizani ndi:

• kukuthandizani kuganizira zosangalatsa ndi zosokoneza
• kuyeserera njira zolimbanirana nazo, monga zolimbitsa thupi kapena kusinkhasinkha, nanu
• kukulimbikitsani pamene kuchoka ndi zilakolako zimakhala zovuta

Ngakhale kudziwa kuti anthu ena akuthandizira chisankho chanu kungakuthandizeni kukhala wolimbikitsidwa komanso wokhoza kuchita bwino.

Pezani chithandizo chazizindikiro zakudzipatula ngati zingafunike

Sikuti aliyense amakumana ndi zizoloŵezi zakutha kwa cannabis, koma kwa iwo omwe amatero, amatha kukhala osasangalala.

Zizindikiro zodziwika ndizo:

• kuvuta kugona
• nkhawa
• Kukwiya ndi zina zosintha
• kupweteka mutu
• malungo, kuzizira, ndi thukuta
• chilakolako chochepa

Zizindikiro zakusiya nthawi zambiri zimayamba tsiku limodzi kapena kuposerapo mutasiya ndikutsiriza mkati mwa milungu iwiri.

Wopereka chithandizo chamankhwala angakuthandizeni kuthana ndi zizindikilo zoopsa, koma anthu ambiri amatha kuthana ndi izi mwa:

• kumwa kafeini wochepa kuti ugoneke bwino
• kugwiritsa ntchito kupuma kwambiri komanso njira zina zopumira kuthana ndi nkhawa
• kumwa madzi ambiri

Ngati mukufuna kuyesa njira pang'onopang'ono

Ngati mumagwiritsa ntchito mankhwala osokoneza bongo ambiri ndikusuta fodya pafupipafupi, kusiya mwadzidzidzi kungakhale kovuta. Kuchepetsa kugwiritsa ntchito pang'onopang'ono pakapita nthawi kungakuthandizeni kuchita bwino kwambiri komanso kungathandizenso kuchepetsa kuopsa kwa zizindikiritso zakusuta.

Nawa malangizowo kuti muyambe:

Sankhani tsiku losiya

Kudzipatsa nokha tsiku lomaliza la masabata angapo kapena mwezi kumatha kukuthandizani kuti mupange njira yabwino yosiya.

Ingokumbukirani kuti kusankha tsiku mtsogolo kwambiri kungapangitse kuti ziwoneke kukhala kutali kwambiri kotero kuti mungafooke posachedwa.

Konzani momwe mungasinthire

Kodi mukufuna kuchepetsa kugwiritsa ntchito udzu ndi kuchuluka kwa sabata iliyonse? Gwiritsani ntchito zochepa tsiku lililonse? Gwiritsani ntchito zochepa momwe mungathere mpaka mutadutsa zomwe mumapeza?

Malo ena ogulitsa tsopano amapereka mitundu yamagetsi yotsika kapena zinthu zomwe zili ndi zotsika THC. Kusintha ndi chinthu chofooka chomwe chimatulutsa zovuta zochepa zamagulu kungathandizenso kuchepetsa.

Khalani otanganidwa

Mwa kutenga nawo mbali pazinthu zatsopano mukamachepetsa, mudzakhala ndi nthawi yosavuta yopitilira ndi mitundu iyi mukakhala kuti simugwiritsanso ntchito mankhwala osokoneza bongo.

Kukhala otanganidwa kumathandizanso kukusokonezani ku zizindikiritso zakusuta.

Kupeza chithandizo cha akatswiri

"Chithandizo chitha kukhala njira yabwino mukafuna kukhazikitsa zizolowezi zatsopano ndi njira zothanirana nazo," akutero Egel.

Amalongosola kuti ndizofala kutembenukira kumagwiritsa ntchito mankhwala kuti athane nawo kapena kupewa zovuta.

Katswiri wothandizira amatha kukuthandizani kuti mufufuze zovuta zilizonse zomwe zimayambitsa kugwiritsa ntchito mankhwala osokoneza bongo ndikuthandizani mukamachita zoyambira kuthana ndi zovuta. Angakuthandizeninso kuthana ndi zovuta zilizonse m'moyo wanu kapena ubale womwe ungakhale chifukwa chogwiritsa ntchito mankhwala osokoneza bongo.

Chithandizo chamtundu uliwonse chitha kupindulira, koma njira zitatu zotsatirazi zitha kukhala zothandiza kwambiri.

Chidziwitso chamakhalidwe (CBT)

Othandizira ambiri amaphunzitsidwa ku CBT. Njira yothandizirayi imakuthandizani kuti muzindikire malingaliro ndi malingaliro osafunikira kapena opsinjika ndikupanga luso lothandiza kuthana nawo.

Mwachitsanzo, ngati mumagwiritsa ntchito mankhwala osokoneza bongo mukapanikizika, mwina mwaphunzira (zonse mosamala komanso mosazindikira) kuti zimathandiza kuchepetsa kupsinjika ndi kukhazika mtima pansi.

CBT ikhoza kukuphunzitsani kuzindikira zizindikiritso, kutsutsa chikhumbo chanu chofuna kusuta chamba, ndikusintha chizolowezicho ndi china chothandiza - monga kufunafuna chithandizo kuchokera kwa mnzanu kapena kuthana ndi vuto lomwe likukukhumudwitsani.

Kuwongolera zochitika

Njirayi imalimbikitsa machitidwe kusiya. Mwanjira ina, zimakupindulitsani chifukwa chosasuta.

Wina yemwe angatenge nawo gawo pakuwongolera zochitika mwadzidzidzi atha kulandira ma vocha amakalata amphatso zakulesitilanti, matikiti ama kanema, kapena cholemba chojambulidwa ndi zotsatira zoyipa zilizonse.

Thandizo lolimbikitsira (MET)

MET imaphatikizapo kuwunika zifukwa zomwe mwaperekera kusiya chamba. M'malo moyesera kuthana ndi zovuta zilizonse zomwe zimakhudzana ndi kagwiritsidwe ntchito ka udzu, othandizira anu amakuthandizani kuti mufufuze ndikuyika patsogolo zolinga zomwe mukugwiritsa ntchito, nthawi zambiri pofunsa mafunso omasuka.

Mankhwalawa atha kukhala gawo loyamba panjira iliyonse yothandizirayi. Zingakhale zothandiza makamaka ngati mukudziwa kuti mukufuna kusiya kusuta koma simukudziwa kwenikweni chifukwa chake.

Momwe mungachitire ndi chikhalidwe chanu

Ndizofala kwambiri kusuta ndi anzanu kapena m'malo ochezera, zomwe zingapangitse kuti zikhale zovuta kwambiri kusiya. Kuphatikiza apo, anthu ena amaganiza kuti chamba ndichabwinobwino, chifukwa chake mutha kumva kuti ndinu odabwitsa pakubweretsa chisankho chosiya.

Lankhulani za izi

Ngati mumakhala omasuka kugawana, zingathandize kufotokozera ena chifukwa chake mwasankha kusiya. Mwinamwake mwawona kuti zimakhudza malingaliro anu, kugona, kapena kuthekera kwanu kuyang'ana.

Chisankho ichi ndichachangu. Koma ngati mukukhulupirira kuti ena angaganize kuti mukuweruza momwe akugwiritsidwira ntchito, yesani kugwiritsa ntchito ziganizo ("Sindikonda momwe ndimamvera ndikasuta udzu") ndikufotokozera lingaliro lanu momwe mukuonera ("Ndiyenera kusintha ”).

Izi zikuwonetsa kuti mukupanga chisankho chimodzi komanso kulemekeza zosankha zawo, akufotokoza Egel.

Khazikitsani malire

Ngati mukufunabe kucheza ndi anthu omwe amasuta, kudziikira malire kungakuthandizeni.

Izi zikhoza kukhala malire aumwini:

• "Ngati wina andifunsa kuti ndisute, ndimakana kamodzi, kenako pita."

Kapena malire omwe mumagawana nawo pagulu:

• "Ndidziwitseni mukakonzekera kusuta ndipo ndituluka panja."
• "Chonde musandifunse kuti ndisute kapena mundiyitane mukasuta."

Ganiziraninso za maubale ndi malo ena, ngati kuli kofunikira

Ngati zokumana nazo zambiri zimakhudzana ndi chamba, kusankha kusiya kungakupangitseni kuwunika anthu, malo, ndi zinthu zomwe zimakutayitsani nthawi, Egel akufotokoza.

"Mutha kupeza kuti muyenera kuchepetsa kupezeka kwanu m'malo ena kapena maubale kuti mulemekeze malire anu kapena kuti mukhale ndi thanzi labwino," akutero Egel.

Kusintha kwa moyo nthawi zambiri kumabwera chifukwa chofuna kusiya kugwiritsa ntchito zinthu, ngakhale izi zimakhala zovuta kuvomereza. Kumbukirani, komabe, kuti kusintha kumeneku sikuyenera kukhala kwamuyaya.

Mutatha kugwiritsa ntchito njira zatsopano zothana ndi zovuta kapena kudutsa nthawi yobwererera, zitha kukhala zosavuta kuyambiranso anzanu kapena malo ena.

Kuphatikiza apo, abwenzi othandizira adzalemekeza chisankho chanu chosiya kusuta ndikupewa kukulimbikitsani kuti muyambenso kusuta. Ngati anzanu akuyankha mosiyana, mungafune kuganiziranso zocheza nawo.

Mukazembera

Mwinamwake mungasankhe kupita kuzizira koma kenako mumasuta.Kapena mwakhala mukupita patsogolo kwambiri koma mutagona usiku umodzi, osagona, musankhe kusuta chophatikizira kuti mupumule.

Musadzipeputse nokha. Izi zimachitika kwa anthu ambiri akuyesera kusiya. akuwonetsa kuti nthawi zambiri pamafunika kuyesayesa kangapo kuti musiye bwino, choncho musataye mtima. Simuli nokha, ndipo simunalephere.

Kusiya zizolowezi kumakhala kovuta, koma kuyesanso kuyesanso kumakusungani munjira yoyenera.

Musangoganizira zobwerera m'mbuyo, koma pakusintha kwanu anachita pangani - masiku angapo osagwiritsa ntchito. Ndiye dzitsimikizireni kuti muwonjezere nthawi yodziletsa nthawi ina.

Kumbukirani, mutha kupeza chithandizo kuchokera kwa akatswiri popanda chithandizo chapadera kapena kudzera mu pulogalamu ya "kukonzanso". Mankhwala osavuta olankhula angakuthandizeni kukulitsa kudzimvera chisoni ndikumva kuthandizidwa pakusiya ntchito.

Zida zothandiza

Sikophweka nthawi zonse kusiya wekha - koma simukuyenera kutero. Izi zitha kukuthandizani kupeza chithandizo:

• Abstance Abuse and Mental Health Services Administration imapereka nambala yothandizira maola 24 yomwe ingakuthandizeni kupeza chithandizo m'dera lanu ndikupeza zambiri zamankhwala osokoneza bongo.
• Kubwezeretsa kwa SMART ndi njira yothandizirana ndi sayansi yochira. Dziwani zambiri patsamba lawo lawebusayiti kapena pezani msonkhano mdera lanu.
• Mapulogalamu monga Ine Ndili Wosamala angakuthandizeni kuti muzitsatira ndondomeko yanu yofuna kusiya.

Mfundo yofunika

Ngakhale anthu ena amatha kugwiritsa ntchito mankhwala osokoneza bongo popanda vuto, anthu ambiri amalimbana ndi mavuto a kudalira kapena zovuta zina zosafunikira. Kutengera ndi momwe zinthu ziliri, mutha kutenga njira ya DIY kuti musiye, koma izi sizigwira aliyense.

Ngati mukuvutikira kutsatira njira yodziwongolera, lingalirani zolankhula ndi katswiri wazamisala kuti akupatseni malangizo owonjezera.

Crystal Raypole adagwirapo ntchito ngati wolemba komanso mkonzi wa GoodTherapy. Magawo ake achidwi akuphatikiza zilankhulo ndi mabuku aku Asia, kumasulira kwachijapani, kuphika, sayansi yachilengedwe, chiyembekezo chogonana, komanso thanzi lamaganizidwe. Makamaka, akudzipereka kuthandiza kuchepetsa manyazi pazokhudza matenda amisala.