‘I-Dry Drunk Syndrome’ Ithinta Kanjani Ukululama

-Delile

• Izindaba zolimi
• Ziyini izimpawu?
• Izimpawu zemizwelo
• Izimpawu zokuziphatha
• Ingabe kwenzeka kuwo wonke umuntu?
• Ingabe ngaso sonke isikhathi kuyisibonakaliso sokuphindaphinda?
• Ungabhekana kanjani nakho
• Xhuma nabanye
• Zibophezele ekuzinakekeleni
• Thuthukisa izindlela ezintsha zokubhekana nazo
• Yiba nokuzwela
• Thola izizathu zakho zokuphuza
• Funa usizo lochwepheshe
• Ukusekela othandekayo
• Nikeza isikhuthazo
• Yiba nokubekezela
• Sekela imikhuba emihle
• Zitholele ukusekelwa
• Okubalulekile

Ukululama ekuphazamiseni ukusetshenziswa kotshwala kungaba inqubo ende, enzima. Uma ukhetha ukuyeka ukuphuza, uthatha isinyathelo sokuqala esibalulekile. Ezimweni eziningi, noma kunjalo, ukuzithiba kuyinkimbinkimbi kakhulu kunokumane uyeke utshwala.

Enye inselelo engaba khona ibandakanya "i-syndrome eyomile yokuphuza," igama lesitsotsi elivela ku-Alcoholics Anonymous (AA). Kusho izici nokuziphatha okuvame ukubonwa ngokusetshenziswa kotshwala okuqhubeka nokubuyiselwa.

Ngamanye amagama, umuntu osangulukile angaqhubeka "aziphathe edakiwe" noma abhekane nezinkinga ezifanayo eziholele ekutheni bayeke ukuphuza kwasekuqaleni.

Imvamisa kwenzeka njengengxenye yesimo esibanzi esaziwa njenge-post-acute withdrawal syndrome (i-PAWS).

Izindaba zolimi

Inkulumo ethi "udakiwe owomile" kaningi inencazelo engemihle. Ngaphakathi kwe-AA, isibonelo, kwesinye isikhathi kusetshenziselwa ukubhekisa kubantu `` abangalusebenzi uhlelo '' noma abazama kanzima ngokwanele. Futhi, ukufaka ilebuli kothile ekululameni njenganoma yiluphi uhlobo "lokudakwa" ngokuvamile akusizi.

"Angisebenzisi igama elithi 'udakiwe owomile,'" kuchaza uCyndi Turner, LCSW, LSATP, MAC. “Abantu abalwa nokuphuza utshwala sebebhekene nezinhlungu eziningi. Angifuni ukwengeza kuyo ngokusebenzisa igama elikhipha inyumbazane. ”

Lapho ukhuluma noma mayelana nomuntu oseluleme, gwema ukusebenzisa leli gama. Esikhundleni salokho, biza izimpawu ezithile noma isimilo.

Ngenkathi ibinzana elithi "udakiwe owomile" liyimpikiswano, iqoqo lezimpawu elibhekise kuzo liyingxenye ejwayelekile yokululama kwabantu abaningi futhi akukho lutho okufanele ube namahloni ngalo.

Ziyini izimpawu?

Izici zalesi simo zingabelana ngokufana nemizwa nokuziphatha ongakuthola ngenkathi uphuza.

Izimpawu nazo zingabonakala zifana nokuhoxa sekwedlule isikhathi, njengoba kusho abanye ochwepheshe bezokwelapha.

Izimpawu zemizwelo

Ungahle uhlangabezane nezinguquko ezithile esimweni sakho semizwa noma sesimo esingokomzwelo, kufaka phakathi:

• ukucasuka, ukukhungatheka, noma intukuthelo
• umoya ophansi
• ukungabekezeli, ukungahlaliseki, noma ubunzima bokugxila
• ukukhathazeka noma ukukhathazeka ngekhono lakho lokugcina ubumsulwa
• intukuthelo ebhekiswe kuwe, abantu abangasaphuza, noma abantu abafuna ukuthi uyeke ukuphuza
• imizwa emibi noma engenathemba mayelana nekhono lakho lokuyeka ukuphuza
• ukuphazamiseka noma isithukuthezi

Ungase futhi uqaphele ukuguquka kwemizwelo yakho ngokushesha noma kaningi. Ukuveza imizwa yakho kungabonakala kunzima noma kungenakwenzeka, okungaholela ekukhungathekeni okuqhubekayo.

Izimpawu zokuziphatha

Ukuziphatha okuthile nokuhlangenwe nakho okuvame ukuxhunyaniswa nalesi sifo kungafaka:

• ukuziphatha okunolaka noma okungacabangi
• inkathazo yokulala
• ukuthambekela kokwahlulela, ukusola, noma ukuzigxeka kanzima
• ukukhungatheka ngokwelashwa, okungaholela ekutheni weqe imihlangano noma izikhathi zokwelulekwa, noma uyeke ngokuphelele kuyo
• ukuphupha njalo noma ukuphupha, imvamisa ngokusetshenziswa kotshwala
• ukungathembeki
• ukusebenzisa ezinye izindlela zokuziphatha, njenge-TV noma ukugembula, ukubhekana nokuzithiba

Lokhu kuziphatha nokukhathazeka ngokomzwelo kungabucindezela ubudlelwano bakho nokuxhumana kwakho nabanye, ikakhulukazi uma ukusetshenziswa kotshwala sekuvele kunomthelela omubi ebudlelwaneni bakho.

Uma usuvele ubhekene nokudangala noma okunye ukukhathazeka ngempilo yengqondo, lezi zimpawu zingaqhubeka zenze izinto zibe nzima futhi zikwenze uzizwe uzimbi nakakhulu. Lokhu kwesinye isikhathi kungadala ukusetshenziswa kotshwala kabusha, ikakhulukazi uma kungekho zindlela zokubhekana nokubhekana nosizo.

Ingabe kwenzeka kuwo wonke umuntu?

Akunjalo ngempela. Ukubuyiselwa kabusha kuyinqubo eqondene kakhulu. Kungabonakala okuhlukile kuwo wonke umuntu.

Abanye ochwepheshe basikisela ukuthi abantu abashiya izinhlelo zokwelashwa kusenesikhathi noma bangazibheki izinto ezingumgogodla ezinomthelela ekusetshenzisweni kabi kotshwala banethuba eliphakeme lokuthola lesi sifo.

Kodwa-ke, abukho ubufakazi obuningi bokusekela lokhu.

Ezinye izinto eziyinkimbinkimbi nazo zingadlala indima, kufaka phakathi izingqinamba eziyisisekelo zezempilo yengqondo noma ukuntuleka kokusekelwa komphakathi.

Ingabe ngaso sonke isikhathi kuyisibonakaliso sokuphindaphinda?

Abanye abantu bacabanga ukuthi abantu abakhombisa izimpawu zalesi sifo sebezobuyela futhi baphuze futhi, kodwa lokhu akuhlali kunjalo.

UTurner, ogxile ekwelashweni ngemilutha eVirginia, uchaza ukuthi ngenkathi abantu abaningi besebenzisa "ukubuyela emuva" ukuchaza ukubuyela ekusebenziseni izidakamizwa, uchaza ukubuyela emuva njengenqubo yemicabango, yokuziphatha, kanye nemizwelo engadala ukusetshenziswa.

"Njengoba kunikezwe ukuthi ukubuyela emuva kuyinkqubo, kungakhonjwa futhi kuhunyushwe ngaphambi kokusetshenziswa," usho kanje.

Ngokuya ngale ncazelo, izimpawu ze- "dry alcohol syndrome" zingahle zibange ukubuyela emuva, noma ngabe umuntu engaphuzi.

Khumbula ukuthi ukubuyela emuva kuyingxenye evamile, ejwayelekile yokutakula.

Ungabhekana kanjani nakho

Uma usola ukuthi kungenzeka ubhekene nalesi sifo, zama ukungabi lukhuni kuwe. Kubantu abaningi, kumane nje kuyingxenye yenqubo yokutakula.

Noma kunjalo, kunezinto ongazenza ukuphatha lezi zimpawu futhi unciphise umthelela wazo empilweni yakho.

Xhuma nabanye

Akulula ngaso sonke isikhathi ukuvula ngokusetshenziswa kotshwala nokululama, ikakhulukazi kubantu abangenalo ulwazi ngalo, kodwa yingxenye ebalulekile yenqubo.

Ukukhuluma nabathandekayo ngalokho ohlangabezana nakho nokwabelana ngakho konke ngendlela ozizwa ukhululekile ngayo kungabasiza baqonde ukucindezeleka kwakho. Lokhu futhi kungakusiza ukuthi uxhume kabusha futhi kwenze kube lula ngabo ukunikela ngozwela nokusekelwa lapho imizwa nemizwelo yakho ivusa imicabango yokuphuza.

Kungasiza futhi ukukhuluma nabanye ukuze ululame. Le ngxenye yokululama ivame kakhulu, noma abantu bengayiboni kanjalo noma bekhuluma ngayo kakhulu.

Zama ukukhuluma nomxhasi wakho wokwelashwa, umlingani ophendulayo, noma ilungu leqembu lokusekela kontanga. Kungenzeka ukuthi, bangaphezu kwabantu abambalwa abahambe umgwaqo ofanayo.

Zibophezele ekuzinakekeleni

Ukunakekela impilo yakho kungakusiza ukuthi ubhekane kalula nazo zonke izinhlobo zezinselelo, kufaka phakathi ukunxenxa ukuphuza.

Ukuze uzinakekele kangcono, zama ukwenza okulandelayo:

• Thola ukuzivocavoca umzimba nsuku zonke.
• Yidla ukudla okunomsoco futhi uphuze amanzi amaningi.
• Bekela eceleni isikhathi esanele sokulala uphumule.
• Chitha isikhathi ngaphandle lapho ungakwazi.
• Yenza isikhathi sabangane nomndeni.

Awudingi ukwenza konke lokhu nsuku zonke. Esikhundleni salokho, gxila ekuthatheni izinyathelo ezincane ukwakha ezinye zazo enkambisweni yakho.

Mhlawumbe uqala ngokumane uye ejimini ngesikhathi esithile izinsuku eziningi zesonto. Ungakhathazeki kakhulu ngokwenza ukuzivocavoca okukhulu; vele ugxile ekutholeni lapho.

Thuthukisa izindlela ezintsha zokubhekana nazo

Ukuba namasu wokubhekana nosizo endaweni kungenza kube lula ukuphatha imizwa nemicabango ecindezelayo ngokuphuza.

Izinto ezinjengamasu wokubeka phansi zingakusiza ukuthi uphathe imicabango engathandeki noma eyinselele, ngenkathi izivivinyo zokuphefumula zingakuthola ngezikhathi zentukuthelo noma ukukhungatheka.

I-Yoga noma ukuzindla kunganikela ngezinzuzo ezingaphezu kokuphazamiseka okulula, futhi.

Izindlela zokubhekana nezinkinga akudingeki ukuthi zibandakanye ukuzama okuthile okusha, noma kunjalo. Zingaba lula njengokubeka eceleni isikhathi sezinto ozithandayo, kufaka phakathi:

• ukudweba, ukudweba, noma ubumba
• journaling
• ezemidlalo yodwa noma yeqembu
• amaphrojekthi wokuthuthukisa ikhaya
• ingadi

Khumbula ukuthi lezi zinto zokuzilibazisa kungenzeka zingazizwa zijabulisa kakhulu ngesikhathi sokuqala kokululama. Kuvamile ukuzizwa ngale ndlela ekuqaleni. Uma isikhathi esithile sidlula futhi usazizwa ngendlela efanayo, ungahlala unikeza indlela ehlukile yokubhekana nokuzama noma ubuke umdlalo wokuzilibazisa omusha.

Yiba nokuzwela

Ukululama kungaba nzima ngokweqile futhi kuveze imizwa yokuphelelwa yithemba. Futhi, uma wenze izinto ngenkathi uphuza okukulimazayo noma abantu obathandayo, ungahle uthwale nobuhlungu futhi ube namagama amaningi abukhali.

Khumbula ukuthi ukulutheka yisifo esibi, futhi wenza okusemandleni akho. Zama ukukhulisa imizwa yokubekezela nokuzithanda, ikakhulukazi ezinsukwini lapho uzizwa khona le mizwa incane.

Awuzizwa? Zama ukucabanga ngalokho ongakusho kumngane oseduze esikhundleni sakho.

Thola izizathu zakho zokuphuza

“Ukwelashwa kufanele kugxile ekuqondeni nasekwelapheni ngani umuntu waphendukela otshwaleni, ”kusho uTurner.

Khumbula, ukukhipha utshwala kumane nje kuyingxenye ye-equation. Kubaluleke ngokulinganayo ukuhlola imikhuba nezizathu zokuphuza kwakho, ngokufanelekile ngomelaphi ofanelekayo.

“Uma usubhekene ne ngani, isidingo sotshwala sivame ukuxazululwa, ”kusho uTurner.

Funa usizo lochwepheshe

Kungcono ukuba nohlobo oluthile lokusekelwa okwengeziwe ngesikhathi sokululama, noma ngabe uhlelo oluyizinyathelo eziyi-12 noma i-aphoyintimenti ejwayelekile nomelaphi ogxile ekwelulekeni ngomlutha.

Into ebalulekile ukuthola uhlelo lokutakula olusebenzelayo wena futhi unamathele kuyo. Uma indlela eyodwa ingazizwa ilungile, thatha isinyathelo emuva ubheke ehlukile.

Ukusekela othandekayo

Konke lokhu kungakhungathekisa uma ngabe kukhona omthandayo ekululameni. Ungase uzizwe sengathi bathatha isinyathelo sokubuyela emuva, hhayi phambili. Kepha khumbula ukuthi lesi sigaba siyingxenye evamile yokululama, futhi ngeke sihlale ingunaphakade.

Okwamanje, kunezinto ezimbalwa ongazenza ukubasekela.

Nikeza isikhuthazo

Ungabukeli phansi amandla amagama ambalwa akhuthazayo.

Lapho usululama, kulula ukugxila kokubi. Mhlawumbe bashibilika baphuza ngemuva kwezinyanga ezimbalwa bengasanguluki. Noma mhlawumbe bazizwa sengathi bayaphuthelwa yimicimbi yomphakathi.

Ungabasiza babone uhlangothi oluqhakazile, noma ngabe lokho kuyabancoma ukuthi bahambe ibanga elingakanani noma ukuvuma lapho benza ukukhetha ukudela izimo ezingaba yisilingo, njengehora lokujabula lehhovisi.

Yiba nokubekezela

Abantu abalulama ekuphuzeni ngokweqile noma ekubeni umlutha kaningi baba nemizwa enzima, ebuhlungu. Bangazizwa bekhungathekile noma bethukuthele, balwa nesifiso sabo sokuphuza, noma baveze imicabango eminingi emibi. Imizwelo yabo ingashintsha ngokungazelelwe futhi kaningi.

Noma beqondisa le mizwa kubo, isimo sabo somzwelo singathinta esakho. Zama ukukhumbula ukuthi lesi akusona isimo abakhethe ukuba ngaphansi kwaso.

Vele, kubalulekile ukusetha (futhi usebenzise) imingcele ecacile maqondana nokuziphatha okuthinta kabi, njengokugqashuka ngentukuthelo noma ukungathembeki. Kepha kubalulekile ukuhlakulela ukubekezela njengoba bezama ukwenza izinguquko.

Sekela imikhuba emihle

Ukuchitha isikhathi nothandekayo wakho, ikakhulukazi emisebenzini eniyithokozelayo nobabili, kungabasiza bazizwe benethemba futhi benethemba ngempilo jikelele. Ukuzilibazisa nakho kungasiza ukudala ukuphazamiseka emicabangweni yokuphuza.

Cabanga ukuzibandakanya ezintweni ndawonye, ​​njengokuhamba izintaba, ukuzithandela, noma ngisho nokupheka amakilasi.

Uma ungakujabuleli noma ungazibandakanyi ezinhlotsheni ezifanayo zemisebenzi noma ezintweni ozithandayo, usengabakhuthaza ukuthi bafune izinto abazithandayo noma bathole izinto ezintsha abazithandayo.

Khombisa ukwesekwa ngokubuza ngamakhono amasha awafundayo noma amabanga amade abafinyelela kuwo, njengokudala isidlo sakusihlwa noma ukubamba iqhaza ku-5K.

Zitholele ukusekelwa

Ungahle ufune ukubamba iqhaza ekwelashweni nomuntu omthandayo lapho kunokwenzeka, kodwa futhi kuwukuhlakanipha ukukhuluma nomelaphi wedwa. Lokhu kunjalo ikakhulukazi uma isimilo esithile noma izimpawu zemizwa zithinta impilo yakho yansuku zonke.

Ukuluthwa utshwala kuyisifo, kodwa lokho akukuthetheleli ukuziphatha okuhlukumezayo. Uma othandekayo wakho eziphatha ngezindlela ezinobuthi noma ezinolaka, kungcono ukuthi ukhulume ngalokhu nodokotela bese wenza uhlelo lokuzigcina uphephile.

Ngaphandle kokwelapha, ungakhohlwa ukuzinakekela kanye nezidingo zakho. Qiniseka ukuthi ubeka phambili ukuzinakekela kwakho kuyo yonke inqubo yabo yokutakula.

Awukwazi ukusiza kakhulu othandekayo wakho uma ushile futhi ungazinaki izidingo zakho.

Okubalulekile

Ukululama wuhambo olunzima, oluyinkimbinkimbi. Kubantu abaningi, akwanele ukuvele uyeke ukuphuza. Kumele futhi uhlole, ujule futhi uthembeke, amaphethini nokuziphatha empilweni yakho okufaka isandla ekusebenziseni kwakho utshwala.

Lokhu kungenza uhambo olubuhlungu, olubuhlungu, kepha ukwenza njalo kungakusiza ukuthi uzulazule kangcono izinselelo eziqhamukayo futhi zikhulise amathuba akho okufika lapho uya khona: ukululama okuphumelelayo.

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