Ukuthatha isinqumo sokuyeka ukuphuza utshwala

Lo mbhalo uchaza ukuthi unganquma kanjani ukuthi unenkinga yokusebenzisa utshwala futhi unikeze nezeluleko zokuthi unganquma kanjani ukuyeka ukuphuza.

Abantu abaningi abanezinkinga zokuphuza abakwazi ukusho ukuthi ukuphuza kwabo kungalawuleki nini. Cishe unenkinga yokuphuza lapho umzimba wakho uncike otshwaleni ukuze usebenze futhi ukuphuza kwakho kudala izinkinga ngempilo yakho, impilo yomphakathi, umndeni noma umsebenzi. Ukuqaphela ukuthi unenkinga yokuphuza kuyisinyathelo sokuqala esiya ekuphuzeni utshwala.

Khuluma nomhlinzeki wakho wezokunakekelwa kwempilo mayelana nokuphuza kwakho. Umhlinzeki wakho angakusiza uthole ukwelashwa okuhle kakhulu.

Kungenzeka uke wazama ukuyeka ukuphuza kaningi esikhathini esedlule futhi wazizwa ungenamandla okukulawula. Noma kungenzeka ucabanga ukumisa, kepha awunaso isiqiniseko sokuthi usukulungele yini ukuqala.

Ushintsho lwenzeka ngezigaba nangokuhamba kwesikhathi. Isigaba sokuqala silungela ukushintsha. Izigaba ezibalulekile ezilandelayo zifaka:

• Ukucabanga ngobuhle nobubi bokuyeka ukuphuza
• Ukwenza ushintsho oluncane ukuthola ukuthi ungabhekana kanjani nezingxenye ezinzima, njengokuthi wenzeni uma usesimweni lapho ubungaphuza khona ngokujwayelekile
• Ukuyeka ukuphuza
• Ukuphila impilo engenabo utshwala

Abantu abaningi baya emuva naphambili ngezigaba zenguquko izikhathi eziningana ngaphambi kokuba ushintsho luhlale ngempela. Hlela kusengaphambili ukuthi uzokwenzenjani uma ushibilika. Zama ukungadikibali.

Ukukusiza ulawule ukuphuza kwakho:

• Hlala kude nabantu ojwayele ukuphuza nabo noma izindawo lapho ungaphuzela khona.
• Hlela izinto ozijabulelayo ezingabandakanyi ukuphuza.
• Gcina utshwala ekhaya lakho.
• Landela uhlelo lwakho ukuphatha izifiso zakho zokuphuza. Zikhumbuze ukuthi kungani uthathe isinqumo sokuyeka.
• Khuluma nomuntu omethembayo lapho unesifiso sokuphuza.
• Dala indlela ehloniphekile kodwa eqinile yokwenqaba isiphuzo lapho usinikwa.

Ngemuva kokukhuluma ngokuphuza kwakho nomhlinzeki wakho noma umeluleki wotshwala, cishe uzothunyelwa eqenjini lokuxhasa utshwala noma ohlelweni lokutakula. Lezi zinhlelo:

• Fundisa abantu ngokusetshenziswa kotshwala nemiphumela yako
• Nikeza ukwelulekwa nokusekelwa mayelana nokuthi ungahlala kanjani kude notshwala
• Nikeza isikhala lapho ungaxoxa khona nabanye abanezinkinga zokuphuza

Ungaphinda ufune usizo nokuxhaswa kusuka ku:

• Amalungu omndeni athenjiwe nabangane abangaphuzi.
• Indawo yakho yomsebenzi, engahle ibe nohlelo losizo lwabasebenzi (EAP). I-EAP ingasiza abasebenzi ngezinkinga zabo ezifana nokusetshenziswa kotshwala.
• Amaqembu okusekela anjenge-Alcoholics Anonymous (AA) - www.aa.org/.

Ungaba sengozini yezimpawu zokuhoxiswa kotshwala uma uyeka ukuphuza ngokungazelelwe. Uma usengozini, kuzodingeka ukuthi ube ngaphansi kokunakekelwa kwezokwelapha ngenkathi uyeka ukuphuza. Xoxa ngalokhu nomhlinzeki wakho noma umeluleki wotshwala.

Ukuphazamiseka kokusebenzisa utshwala - ukuyeka ukuphuza; Ukuphuza ngokweqile - ukuyeka ukuphuza; Ukuyeka ukuphuza; Ukuyeka utshwala; Ukuphuza ngokweqile - ukuthatha isinqumo sokuyeka

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. I-2018; 320 (18): 1899-1909. I-PMID: 30422199 pubmed.ncbi.nlm.nih.gov/30422199/.

• Utshwala
• Ukuphazamiseka Kokusetshenziswa Kotshwala (AUD)
• Ukwelashwa kwe-Alcohol Use Disorder (AUD)