Usizo oluncane Lapha: Ukushintsha Imikhuba Yakho

-Delile

• Kuhle
• Inombolo yosizo yababhemayo
• Isikole Esincane Sokushintsha Okukhulu
• I-Easyway ka-Allen Carr

Ukushintsha imikhuba kunzima. Noma kungukudla, ukuphuza utshwala, ukubhema ugwayi, noma ukulawula ukucindezeleka nokukhathazeka, abantu bavame ukufuna izindlela zokwenza izinguquko ezinempilo. Eqinisweni, imboni yokuzithuthukisa icishe ifanele ukunisela iso ama- $ 11 billion e-United States.

Izindlela namathuluzi alandelayo kuhlose ukusiza abantu ukuthi balahle umkhuba abafuna ukuwuyeka.

Kuhle

Uhlelo lokusebenza lwe-Fabulous lwakhiwe emgomweni ovamile abantu abaningi abelana ngawo: ukuze babe ngabazithandayo.

“Ithimba lethu [liqukethe] abafundi impilo yonke. Kukho konke esikwenzayo, sifuna ukuba yizihumusho ezingcono zethu, kepha kwesinye isikhathi asikho ukucaciseleka ukufeza izinhloso zethu, ngakho-ke yilokho [okwenza] i-Fabulous… siqhubekele phambili, ”kusho uKevin Chu, umkhangisi wokukhulisa ukukhula kuFabulous.

Umqondo wohlelo lokusebenza wakhula engxoxweni phakathi kweqembu labangani ababekhuluma ngokukhiqiza nokugxila. "Futhi lo mqondo uqhakazile waba uhlelo lokusebenza olumema futhi lukhuthaze abantu ukuthi babe izinhlobo ezingcono ngokwabo ngokusebenzisa isayensi yezokuziphatha kwezomnotho," kusho uChu.

Ngosizo lukaDan Ariely, usosayensi oshintsha indlela yokuziphatha eDuke University kanye nomlobi weNew York Times othengisa kakhulu "Okungaqondakali Ukungaqondakali," uFabulous wazalwa. Ithuluzi lihlose ukusiza abasebenzisi balo ukusetha kabusha imikhuba yabo ngokubeka izinhloso ezincane, ezitholakalayo, njengokuphuza amanzi amaningi. Abasebenzisi futhi basebenzela ukufeza izinhloso ezinkulu, zesikhathi eside njengokuzizwa unamandla amakhulu usuku lonke, ukulala kahle ebusuku, nokudla okunempilo.

"Silwela ukuthola amagoli amakhulu manje njengoba sesibonile impumelelo kaFabulous," kusho uChu. "Ukufunda izindaba ezivela emphakathini wethu… ngomphumela uFabulous abe nawo empilweni yabo yengqondo, impilo yabo kanye nenjabulo yabo kumane nje kunikeze leso sinyathelo esengeziwe sokuthi sisheshe futhi sikhudlwana."

Inombolo yosizo yababhemayo

Inombolo yosizo yababhemayo yethulwa ngo-Ephreli 2000 njengengxenye yokuvuselelwa kweSmoke-Free Ontario Strategy, ehlose ukunciphisa ukusetshenziswa kukagwayi e-Ontario, eCanada.

Isevisi yamahhala inikeza ukwesekwa, amathiphu, namasu okuyeka ukubhema nokusetshenziswa kukagwayi. Isebenzisa izinsizakusebenza ezahlukahlukene, kufaka phakathi izingcingo eziphumayo ezihleliwe, umphakathi oku-inthanethi, ukuthumela imiyalezo, nemincintiswano efana neThe First Week Challenge Contest.

“Ngesikhathi ngisemncane, ngabona bobabamkhulu bobabili bebhema futhi, ekugcineni, badlula emhlabeni ngenxa yako,” kusho uLinda Phrakonkham, isazi sokuyeka ugwayi kwaSmokers ’Helpline. “Ukube kukhona umuntu obengabasiza ukuthi bayeke mhlawumbe ngabe kwehlukile. Ngicabanga ngalokho uma ngikhuluma nabantu abasibizayo. Akukona nje ukuyeka ukubhema, kodwa kungenxa yokwenza ushintsho oluhle empilweni yabo. "

Uyakhumbula enza ushintsho kowesifazane oyedwa owayesebenzisa futhi evala Ababhemayo kusukela ngo-2003 kuya ku-2015. UPrakonkham uyavuma ukuthi, ekuqaleni, lo wesifazane kwakunzima ukukhuluma naye, kodwa kwathi lapho eshintsha amaqhinga lapho lona wesifazane aqala khona ukuphendula kahle ezingxoxweni zabo.

“Ngelinye ilanga, ngagxila ekwenzeni ukulalela okuningi kunokukhuluma. Ngokuhamba kwesikhathi, ubeqala ukulalela futhi bengimenza agxile ekhonweni elilodwa noma ekuziphatheni okukodwa, ”kukhumbula uPrakrakam.

Ekugcineni, lo wesifazane wayeka ngo-2015.

"Kwenye yezingcingo ngalezo zinsuku zokugcina wathi, 'Nina ninika abantu amandla. Ngizizwa njengomuntu omusha kimi. ’Kodwa kwakungekhona nje ukuthi wayeka. Ungitshele ukuthi ngemuva kokusebenzisa i- [Ababhemayo ’Helpline] iminyaka eminingi kangaka wakwazi ukuxhumana nendodana yakhe futhi waba nobudlelwano obungcono nomalokazana wakhe, okusho ukuthi wabona umzukulu wakhe,” kusho uPrakrakam.

"Indlela abekhuluma ngayo yehluke kakhulu uma iqhathaniswa nezingxoxo zethu zokuqala - beyinhle futhi inethemba, indlela abone ngayo impilo yakhe isishintshile."

Isikole Esincane Sokushintsha Okukhulu

Ngenkathi silwa kanzima iminyaka nokuhlaselwa ukwethuka, ukukhathazeka okungapheli, i-bulimia nokudla ngokweqile, isazi sokusebenza kwengqondo u-Amy Johnson, PhD, safuna usizo ngezindlela ezahlukahlukene, kepha akukho okubonakala kunamathela. Ukuzisiza yena nabanye, wasungula indlela ephikisanayo yokwenza imikhuba emibi nokuthola ushintsho oluhlala njalo.

“Akulona ihaba ukusho ukuthi angikaze ngicabange ukuthi lokho kungenzeka. Ngiwubufakazi obuphilayo bokuthi ushintsho olujulile, oluhlala njalo, nolungekho-mandla lungenzeka kunoma ngubani, ”kusho uJohnson.

Ngo-2016, wabelana ngendlela yakhe encwadini ethi, "The Little Book of Big Change: The No-Willpower Approach to Breaking Any Habit." Incwadi ibheka ukusiza abantu ukuthi baqonde umthombo wemikhuba yabo nokulutha kwabo, ngenkathi behlinzeka ngezinguquko ezincane ezingenziwa ukumisa le mikhuba kusenesikhathi.

“Bekunesidingo esikhulu sokuthola okuningi kubafundi. Babefuna umphakathi, ukuhlola okwengeziwe, ingxoxo eyengeziwe ngale mibono, ngakho-ke ngakha isikole esiku-inthanethi esihambisa abantu ngokuqonda ukuthi ingqondo yethu isebenza kanjani nokuthi imikhuba yethu ivelaphi, ”kusho uJohnson.

ISikole Esincane Sokushintsha Okukhulu sifaka izifundo zevidiyo, opopayi, izingxoxo nodokotela bengqondo nodokotela bengqondo, isithangami namakholi weqembu aphilayo aholwa nguJohnson.

“Lesi sikole sikhula kakhulu futhi sesisize amakhulu abantu ukuba akhululeke emikhubeni, ekubeni umlutha nasekukhathazekeni,” kusho uJohnson.

I-Easyway ka-Allen Carr

Sekuyiminyaka engaphezu kwengu-30, i-Easyway ka-Allen Carr isize abantu abalinganiselwa ezigidini ezingama-30 emhlabeni wonke ukuthi bayeke ukubhema, kubalwa nosaziwayo uDavid Blaine, uSir Anthony Hopkins, u-Ellen DeGeneres, uLou Reed no-Anjelica Huston.

Ngokusebenzisa iziqu zabantu ngaphakathi noma eziku-inthanethi, i-Easyway igxila kuzizathu zokuthi kungani abantu bebhema, kunokuba kungani kungafanele. Lokhu kususelwa emcabangweni wokuthi ababhemayo abaningi sebeyazi ukuthi ukubhema akunampilo, kuyabiza, futhi kaningi akuhlukani.

Le ndlela isusa inkolelo yalowo obhemayo yokuthi ukubhema kunikeza noma yiluphi uhlobo lwenjabulo yangempela noma i-crutch, nokuthi ukubhema kuqeda kuphela izimpawu zokuhoxa osikilidini owedlule.

Ababambiqhaza baphinde bafundiswe ukuthi umuzwa wokukhululeka abantu ababhemayo ababhekana nawo lapho bebhema ugwayi, umuzwa ofanayo nalabo abangabhemi ababhekana nawo ngaso sonke isikhathi, kususa ukwesaba ukuzidela nokuswela okuza nokuyeka.

Abantu abaya emitholampilo futhi bafunde incwadi ehamba nayo bayakhuthazwa ukuthi babheme noma bavune njengenjwayelo kuze kuphothulwe umhlangano noma incwadi.

Indlela ka-Allen Carr's Easyway nayo isetshenzisiwe ukusiza ngezidakamizwa, utshwala, ukugembula, ushukela, isisindo, ukukhathazeka, nama-phobias ahlukahlukene, njengokwesaba ukuhamba ngendiza.