Kubwezeretsanso Njira Yodzitetezera: Njira Zokuthandizirani Kutsata Njira

Zamkati

• 1. Dziwani nthawi yobwerera m'mbuyo
• 2. Dziwani zomwe zimayambitsa
• 3. Kumbukirani zifukwa zanu zosiyira kusuta
• 4. Funsani thandizo
• 5. Muzidzisamalira
• 6. Gwiritsani ntchito zizindikiro za kusiya kusuta
• 7. Dzichotseni nokha
• 8. Itanani mnzanu
• 9. Dzipinduleni nokha
• 10. Tsatirani chitsanzo
• Tengera kwina

Kodi kubwerera m'mbuyo ndi chiyani?

Kuchira mankhwala osokoneza bongo kapena mowa sichinthu chofulumira. Zimatenga nthawi kuti muchepetse kudalira, kuthana ndi zizindikiritso zakutha, ndikuthana ndi chidwi chogwiritsa ntchito.

Kubwereranso kumatanthauza kubwerera kuntchito mutakhala osadziletsa kwakanthawi. Ndizowopsa zomwe zimakhalapo pomwe mukuyesa kuchira. National Institute on Drug Abuse akuti 40 mpaka 60 peresenti ya anthu omwe kale anali osokoneza bongo pamapeto pake adzayambiranso.

Kudziwa magawo obwereranso komanso kukhala ndi malingaliro olimbana nawo kungakuthandizeni kuti musagwiritsenso ntchito. Tsatirani njira 10 izi zokuthandizani kuti muzitsatira bwino kuchira kwanu.

1. Dziwani nthawi yobwerera m'mbuyo

Kubwereranso kumachitika m'magawo atatu: malingaliro, malingaliro, ndi thupi. Njirayi imatha kuyamba milungu kapena miyezi musanayambe kumwa kapena kugwiritsa ntchito mankhwala osokoneza bongo.

Muli pachiwopsezo chobwereranso pagawo lililonse la magawo atatu awa:

• Kubwereranso mumtima. Mchigawo chino, simukuganiza zogwiritsa ntchito, koma malingaliro anu ndi machitidwe anu akukhazikitsani kuti mubwererenso. Mukudzipatula komanso kusunga nkhawa zanu. Mukumva kuda nkhawa komanso kukwiya. Simukudya kapena kugona bwino.
• Kubwereranso m'maganizo. Mu gawo ili, muli pankhondo ndi inu nokha. Gawo la inu mukufuna kugwiritsa ntchito, ndipo lina la inu simukufuna. Mukuganiza za anthu ndi malo omwe amagwiritsidwa ntchito pogwiritsa ntchito komanso nthawi zabwino zomwe mumakhala mukumwa kapena kugwiritsa ntchito mankhwala osokoneza bongo. Mumakumbukira zabwino zokha kuyambira nthawi imeneyo, osati zoyipa. Mumayamba kukambirana nokha ndikukonzekera kuti mugwiritsenso ntchito.
• Kubwereranso m'thupi. Ili ndiye gawo pomwe mumayambiranso kugwiritsa ntchito. Zimayamba ndikatayika kamodzi - chakumwa choyamba kapena mapiritsi - ndikubwezeretsanso kugwiritsidwanso ntchito.

2. Dziwani zomwe zimayambitsa

Anthu ena, malo, ndi zochitika zimatha kuyambiranso kumwa kapena kugwiritsanso ntchito mankhwala osokoneza bongo. Dziwani zoyambitsa zanu kuti muzitha kuzipewa.

Nazi zina mwazomwe zimayambitsa kubwerera m'mbuyo:

• Zizindikiro zakusiya
• maubwenzi oyipa
• anthu omwe amakuthandizani
• mankhwala (mapaipi, etc.) ndi zinthu zina zomwe zimakukumbutsani za kugwiritsa ntchito
• malo omwe mumamwa kapena kugwiritsa ntchito mankhwala osokoneza bongo
• kusungulumwa
• nkhawa
• kudzisamalira monga kusadya, kugona, kapena kuchepetsa nkhawa

3. Kumbukirani zifukwa zanu zosiyira kusuta

Mukakhala ndi chidwi chogwiritsa ntchito, mudzikumbutseni chifukwa chomwe mudayambira njira yochira poyamba. Ganizirani zakumva kupsinjika kapena kudwala komwe mudamva mukamagwiritsa ntchito. Kumbukirani zinthu zochititsa manyazi zomwe mwina mwachita kapena anthu omwe mwina mudawakhumudwitsa.

Ganizirani za momwe moyo wanu udzakhalire wabwino mukasiya kugwiritsa ntchito mankhwala osokoneza bongo kapena mowa. Ganizirani zomwe zikuyendetsa kuti musiye, monga kumanganso maubwenzi owonongeka, kusunga ntchito, kapena kukhalanso wathanzi.

4. Funsani thandizo

Osayesa kuchira wekha. Kupeza chithandizo kumathandiza kuti ntchitoyi ikhale yosavuta.

Dokotala wanu kapena malo oledzeretsa ali ndi mankhwala kuti athetse matenda obwera. Wothandizira kapena mlangizi amatha kukuphunzitsani kuthana ndi malingaliro olakwika kapena zilakolako zomwe zingakupangitseni kuti mugwiritsenso ntchito. Achibale anu ndi abwenzi amatha kukupatsani khutu lachikondi mukakhumudwa.

Magulu othandizira ndi mapulogalamu 12 monga Alcoholics Anonymous (AA) ndi Narcotic Anonymous (NA) amathanso kuthandizira kupewa kubwereranso.

5. Muzidzisamalira

Anthu amagwiritsa ntchito mowa ndi mankhwala osokoneza bongo kuti akhale omasuka komanso omasuka. Fufuzani njira zabwino zodzipindulira.

Khalani ndi chizolowezi chodzisamalira. Yesetsani kugona kwa maola asanu ndi awiri kapena asanu ndi anayi usiku. Idyani chakudya chopatsa thanzi ndi zipatso ndi ndiwo zamasamba zambiri, mapuloteni owonda, ndi mbewu zonse. Ndipo muzichita masewera olimbitsa thupi tsiku lililonse. Kutsatira zizolowezi zabwinozi kumakuthandizani kuti muzimva bwino ndikuwongolera moyo wanu.

Kupumula ndikukhala ndi nthawi yochita zinthu zomwe zimakusangalatsani ndi gawo lina lofunikira lodzisamalira. Pitirizani kuchita zinthu zomwe mumakonda kwambiri. Khalani okoma mtima kwa inu nokha. Dziwani kuti kuchira ndi njira yovuta ndipo mukuchita zonse zomwe mungathe.

6. Gwiritsani ntchito zizindikiro za kusiya kusuta

Zizindikiro zolekerera monga kunyansidwa, kugwedezeka, ndi thukuta zitha kukhala zovuta kwambiri kotero kuti mungafune kugwiritsanso ntchito mankhwala osokoneza bongo kungowaletsa. Ndipamene gulu lanu lochira limabwerako. Mankhwala angakuthandizeni kuthana ndi zizindikilo zodzipatula zisanayambitsenso.

7. Dzichotseni nokha

Ndizachilengedwe kuti malingaliro anu azitha kugwiritsa ntchito mankhwala osokoneza bongo kapena mowa. Pewani izi pang'onopang'ono poyang'ana pazinthu zabwino.

Thawani panja, yendani galu wanu, kapena pitani kukadya ndi anzanu. Kapena, khalani mkati ndikuwonera imodzi yamakanema omwe mumawakonda.

Zolakalaka zambiri zimangokhala kwakanthawi.Ngati mungakwanitse kupitilira mphindi 15 mpaka 30, mutha kuthana nazo.

8. Itanani mnzanu

Pemphani wina kuti ayimbireni nthawi yofooka mukamabwerera kuzikhalidwe zanu zakale. Mnzanu wabwino amatha kukuyankhulani pansi ndikukukumbutsani zinthu zabwino zonse m'moyo wanu zomwe muyenera kuziteteza popewa kugwiritsa ntchito mankhwala osokoneza bongo komanso mowa.

9. Dzipinduleni nokha

Kubwezeretsa sikophweka. Dzipatseni mbiri pazabwino zilizonse zomwe mwapeza - sabata limodzi osamwa mowa, mwezi umodzi osagwiritsa ntchito mankhwala osokoneza bongo, ndi zina. Pa cholinga chilichonse chomwe mwakwaniritsa, dzipatseni mphotho yolimbikitsira kupitilirabe mtsogolo. Mwachitsanzo, dzilembereni kutikita ulesi kapena mugule nokha zomwe mwayang'anapo.

10. Tsatirani chitsanzo

Ngati simukudziwa momwe mungapezere njira yochira, tsatirani imodzi mwazomwe mungapewe zomwe zingachitike. Katswiri wogwiritsa ntchito mankhwala osokoneza bongo komanso thanzi lamaganizidwe Terry Gorski ali ndi njira zisanu ndi zinayi zopewera kubwereranso zomwe zingakuthandizeni kuzindikira ndikuwongolera zizindikiro zochenjeza. Katswiri wazamisala komanso wogwiritsa ntchito mankhwala osokoneza bongo G. Alan Marlatt, PhD, adapanga njira yomwe imagwiritsa ntchito kusankha kwamaganizidwe, kakhalidwe, komanso kakhalidwe ka moyo kuti apewe kuyambiranso.

Tengera kwina

Kuchira pakumwa mankhwala osokoneza bongo ndi mowa kumatha kukhala njira yayitali komanso yovuta. Zovuta zakubwerera m'mbuyo ndizambiri.

Ndikofunika kudziwa magawo atatu obwerera: zam'maganizo, zamaganizidwe, komanso zathupi. Samalani ndi zikwangwani zomwe mukufuna kuyambiranso.

Pezani thandizo la akatswiri, ndipo mudzisamalire mukamachira. Mukamadzipereka kwambiri pantchitoyi, mumatha kuchita bwino kwambiri.