Lapho uphuza kakhulu - amathiphu wokunciphisa

Abahlinzeki bezempilo bakubheka ukuthi uphuza kakhulu kunokuphepha kwezokwelapha lapho:

Uyindoda enempilo efinyelela eminyakeni yobudala engama-65 futhi ephuza:

• Iziphuzo ezi-5 noma ngaphezulu ngesinye isikhathi ngenyanga, noma ngisho masonto onke
• Iziphuzo ezingaphezu kwezingu-14 ngesonto

Ungowesifazane ophilile kuyo yonke iminyaka noma indoda enempilo engaphezu kweminyaka engama-65 futhi ephuzayo:

• Iziphuzo ezi-4 noma ngaphezulu ngesinye isikhathi ngenyanga, noma ngisho masonto onke
• Iziphuzo ezingaphezu kwezingu-7 ngesonto

Bukela eduze izindlela zakho zokuphuza bese uhlela kusengaphambili. Lokhu kungakusiza unciphise ukusebenzisa kwakho utshwala. Gcina umbhalo walokho okuphuza kakhulu futhi uzibekele imigomo.

• Landelela ukuthi uneziphuzo ezingakanani phakathi nesonto ekhadini elincane esikhwameni sakho semali, kukhalenda yakho, noma ocingweni lwakho.
• Yazi ukuthi ungakanani utshwala esiphuzweni esijwayelekile - i-ounces ayi-12 (oz), noma i-355 milliliters (mL) noma ibhodlela likabhiya, i-5 oz (148 mL) yewayini, i-cooler yewayini, i-cocktail eyodwa, noma i-shot eyodwa yotshwala obunzima.

Uma uphuza:

• Zibuyise. Ungabi nesiphuzo esidakayo esingaphezu kwesingu-1 ngehora. Sip emanzini, isoda, noma ijusi phakathi kweziphuzo ezidakayo.
• Yidla okuthile ngaphambi kokuphuza naphakathi kweziphuzo.

Ukulawula ukuthi uphuza kangakanani:

• Hlala kude nabantu noma izindawo ezikuthonya ukuthi uphuze lapho ungafuni ukuphuza, noma zikulingele ukuthi uphuze ngokweqile kunalokho obekufanele ukwenze.
• Hlela ezinye izinto ezingabandakanyi ukuphuza izinsuku lapho unesifiso sokuphuza.
• Gcina utshwala ekhaya lakho.
• Yenza uhlelo lokusingatha izifiso zakho zokuphuza. Zikhumbuze ukuthi kungani ungafuni ukuphuza, noma ukukhuluma nomuntu omethembayo.
• Dala indlela ehloniphekile kodwa eqinile yokwenqaba isiphuzo lapho usinikwa.

Yenza i-aphoyintimenti nomhlinzeki wakho ukuze nikhulume ngokuphuza kwakho. Wena nomhlinzeki wakho ningenza uhlelo lokuthi nime noma ninciphise ukuphuza. Umhlinzeki wakho uzokwenza lokhu:

• Chaza ukuthi ungakanani utshwala obuphephile ukuthi ungabuphuza.
• Buza ukuthi ngabe kaningi uzizwa udabukile noma wethukile.
• Kukusiza ukuthi uthole ukuthi yini enye ngempilo yakho engakubangela ukuthi uphuze ngokweqile.
• Tshela lapho ungathola khona ukusekelwa okwengeziwe kokunciphisa noma ukuyeka utshwala.

Cela ukusekelwa kubantu abangahle bazimisele ukulalela nokusiza, njengomlingani noma omunye obalulekile, noma abangaphuzi.

Indawo osebenzela kuyo ingaba nohlelo losizo lwabasebenzi (i-EAP) lapho ungafuna khona usizo ngaphandle kokudinga ukutshela noma ubani emsebenzini ngokuphuza kwakho.

Ezinye izinsiza lapho ungafuna khona ulwazi noma ukusekelwa kwezinkinga zotshwala zifaka:

• I-Alcoholics Engaziwa (AA) - www.aa.org/

Utshwala - ukuphuza ngokweqile; Ukuphazamiseka kokusebenzisa utshwala - ukuphuza kakhulu; Ukuphuza ngokweqile - ukuphuza ngokweqile; Ukuphuza okuyingozi - ukunciphisa

Izikhungo Zokulawulwa Nokuvimbelwa Kwezifo iwebhusayithi. Amashidi eqiniso: ukusetshenziswa kotshwala nempilo yakho. www.cdc.gov/alcohol/fact-sheets/alcohol-use.htm. Kubuyekezwe uDisemba 30, 2019. Kufinyelelwe ngoJanuwari 23, 2020.

I-National Institute on Alcohol Abuse and Alcoholism iwebhusayithi. Utshwala nempilo yakho. www.niaaa.nih.gov/alcohol-health. Kufinyelelwe ngoJanuwari 23, 2020.

I-National Institute on Alcohol Abuse and Alcoholism iwebhusayithi. Ukuphazamiseka kokusebenzisa utshwala. www.niaaa.nih.gov/alcohol-health/overview-alcohol-consumption/alcohol-use-disorder. Kufinyelelwe ngoJanuwari 23, 2020.

O'Connor PG. Izinkinga zokusebenzisa utshwala. Ku: IGoldman L, iSchafer AI, ama-eds. Imithi yeGoldman-Cecil. Umhla ka-26. IPhiladelphia, PA: Elsevier; 2020: isahluko 30.

USherin K, Seikel S, Hale S. Izinkinga zokusebenzisa utshwala. Ku: Rakel RE, Rakel DP, ama-eds. Incwadi Yezokwelapha Yomndeni. Umhlaka 9. IPhiladelphia, PA: Elsevier Saunders; 2016: isahluko 48.

I-US Preventive Services Task Force. Ukungenelela kokuhlolwa nokwelulekwa ngokokuziphatha ukunciphisa ukusetshenziswa kotshwala okungenampilo kubantu abasha nasebantwini: Isitatimende sezincomo se-US Preventive Services Task Force. JAMA. 2018; 320 (18): 1899-1909. I-PMID: 30422199 pubmed.ncbi.nlm.nih.gov/30422199/.

• Utshwala
• Ukuphazamiseka Kokusetshenziswa Kotshwala (AUD)