Umlobi: Randy Alexander
Usuku Lokudalwa: 28 Epreli 2021
Ukuvuselela Usuku: 17 Unovemba 2024
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KJVA Epistle to the Hebrews: The Book Of Hebrews
Ividiyo: KJVA Epistle to the Hebrews: The Book Of Hebrews

-Delile

Abaningi bacabanga ukuthi i-cannabis ayinabungozi kakhulu. Mhlawumbe kwesinye isikhathi uthola eminye imiphumela emibi, efana ne-paranoia noma umlomo kakotini, kepha ingxenye enkulu iyakuthoba futhi ithuthukise imizwa yakho.

Akukho lutho olungalungile ngalokho, akunjalo?

Ngenkathi kusikisela ukuthi insangu kungenzeka ingabi umlutha futhi ingalimazi kangako kunezinye izinto, kusengenzeka ukuba umlutha nokuthembela.

Abanye abantu futhi baba nemiphumela engadingeki, kusuka ezimpawu zomzimba kuya ekuboneni izinto ezingekho kuya ekuxakekeni kobudlelwano.

Uma ufuna ukusika insangu - nganoma yisiphi isizathu - sikubambile.

Okokuqala, thola ukuthi kungani ufuna ukuyeka

Ukunquma ukuthi ufuna ukushintsha amaphethini akho wokusebenzisa insangu kuyisinyathelo sokuqala esihle. Ukukhulisa ukuzazi kwakho ngezizathu zokuthi kungani ufuna ukuyeka ukubhema kungasiza ekwandiseni amathuba akho okuphumelela.


"U-'kungani' wethu uyisiqeshana esibalulekile ngoba unikeza imininingwane esisekelayo," kusho uKim Egel, owelapha eCardiff, eCalifornia. "Ukucacelwa kokuthi kungani sifuna ukushintsha kungaqinisekisa isinqumo sethu sokuyeka imikhuba futhi kusishukumisele ukuthi sifune izindlela ezintsha zokubhekana nazo."

Ngamafuphi, izizathu zakho zokuyeka ukuyeka zingasiza ekuqiniseni ukuzimisela kwakho ukuyeka ukubhema nokubeka izinhloso zempumelelo.

Mhlawumbe uqale ukuyisebenzisa ukuze uphumule noma uphathe ukukhathazeka. Mhlawumbe kukusiza ukubhekana nobuhlungu obungapheli noma ukungalali. Kepha ngokuhamba kwesikhathi, ukwehla kungenzeka ukuthi sekuqale ukwedlula izinzuzo.

Abantu bavame ukucabanga ukunciphisa lapho bebona insangu ithinta izinga labo lempilo, imvamisa nge:

  • iba yindlela yokulawula ukucindezeleka ngokomzwelo
  • ukudala izinkinga zobudlelwano
  • kuthinta imizwa, inkumbulo, noma ukugxila
  • ukunciphisa isithakazelo ezintweni zokuzilibazisa
  • iba yinto okufanele yenziwe esikhundleni sesixazululo sophawu oluthile
  • ukunciphisa amandla okuzinakekela

Okulandelayo, nquma indlela ozoxoxa ngayo

Ayikho indlela ephelele yokuyeka ukubhema insangu. Okusebenzela omunye umuntu kungahle kungakusizi kakhulu, ngakho-ke kuyadingeka kaningi ukubhekana nesilingo nesiphambeko esithile ngaphambi kokuba ufike endleleni engcono kakhulu.


Ukucabanga ngobuhle nobubi bezindlela ezahlukahlukene kungasiza.

Mhlawumbe ufuna ukukwenza ngokushesha, njengokukhumula ibhandishi. Uma kunjalo, ungahle unqume ukuzama ukupakisha insangu yakho uhambe uye ku- "turkey ebandayo."

Uma ukhathazekile ngezimpawu zokuhoxa noma ucabanga ukuthi uzodinga ukwesekwa ukuze uyeke, ungahle uthathe isinqumo sokukhuluma nomeluleki wokusebenzisa izidakamizwa noma ushayele ucingo losizo lokulutha izidakamizwa ngezikhombisi ezimbalwa.

Uma i-cannabis ikusiza ukuphatha izimpawu zomzimba nezengqondo, uzofuna ukuzama ukubhema kancane ngaphandle kokuyeka ngokuphelele noma ukunciphisa kancane kancane. Ukusekelwa kochwepheshe kungasiza lapha, futhi.

Uma ufuna ukuyeka ukubanda okubandayo

Uzizwa sengathi usukulungele ukuyeka ukusebenzisa insangu ngokushesha? Nazi ezinye izinyathelo ezijwayelekile okufanele uzicabangele:

Susa igiya lakho

Ukubamba inqwaba yokhula nokubhema izinto kungenza kube nzima ukuphumelela ngokuyeka. Ngokuyikhipha noma ukuyidlulisa, uvimbela ukufinyelela okulungele, okungakusiza ukuthi ugweme ukushelela phakathi nesikhathi sokuhoxa.


Yenza uhlelo lokubhekana nezimbangela

Izimbangela zingaba nomthelela onamandla. Ngisho nangemva kokunquma ukuyeka ukubhema, izinkomba ezithile ozihlobanisa nokusebenzisa kungaholela ezifisweni.

Lezi zimbangela zingabandakanya:

  • inkathazo yokulala
  • ukucindezeleka emsebenzini
  • ukubona abangane owawubhema nabo
  • ukubukela imidlalo ye-TV obukade uyibuka ngenkathi uphezulu

Zama ukuza nohlu lwezinto ongaya kuzo lapho lezi zimbangela zivela, njenge:

  • ukuthatha i-melatonin noma ukugeza okufudumele ukukusiza ulale
  • ukuqala kabusha uchungechunge lwe-TV yakho yamahlaya oluthandayo ukunciphisa ukucindezeleka
  • ukubiza umngani othembekile osekela isinqumo sakho

Shintsha inqubo yakho

Uma ukusetshenziswa kwakho kwe-cannabis kuvame ukwenzeka ngezikhathi ezijwayelekile, ukushintsha indlela oziphatha ngayo kungakusiza ukuthi ugweme ukuyisebenzisa.

Uma unomkhuba wokubhema into yokuqala ekuseni, zama:

  • ukuzindla
  • ukuhambahamba

Uma uvame ukubhema ngaphambi kokulala, zama:

  • kuyafundwa
  • journaling
  • ukujabulela isiphuzo sokuphumula, njengetiyi noma ushokoledi oshisayo

Hlala wazi ukuthi ukushintsha imikhuba kungaba nzima, futhi imvamisa akwenzeki ebusuku.

Zama ukuzama izinketho ezimbalwa, futhi ungazishayi uma unenkinga yokunamathela esimisweni sakho esisha ngokushesha.

Thatha umdlalo wokuzilibazisa omusha

Uma ukubhema kuyinto ojwayele ukuyenza uma unesithukuthezi, ezinye izinto zokuzilibazisa ezintsha zingasiza.

Cabanga ukuvakashela kabusha izintandokazi ezindala, njengamamodeli wokwakha noma ukwakha. Uma izinto zokuzilibazisa ezindala zingasakuthandi, zama okuthile okusha, njengokukhwela idwala, ukugwedla ngegwedlo, noma ukufunda ulimi olusha.

Okubaluleke kakhulu ukuthola okuthile kuwe ngempela jabulela, ngoba lokho kwenza kube lula kakhulu ukuthi uzofuna ukuqhubeka ukwenze.

Cela ukwesekwa okuvela kubathandekayo

Abangane nomndeni abakwaziyo ukuthi awufuni ukuqhubeka nokubhema banganikeza ukusekelwa ngu:

  • kukusiza ucabange ngezinto zokuzilibazisa neziphazamiso
  • wenza izindlela zokubhekana nazo, njengokuvivinya umzimba noma ukuzindla, nawe
  • ukukukhuthaza lapho ukuhoxa nokufisa kuba nzima

Ngisho nokwazi ukuthi abanye abantu bayasisekela isinqumo sakho kungakusiza uzizwe ukhuthazeka futhi ukwazi ukuphumelela.

Thola usizo ngezimpawu zokuhoxa uma kudingeka

Akuwona wonke umuntu ohlangabezana nezimpawu zokuhoxa kwe-cannabis, kepha kulabo abakwenzayo, bangangazizwa kahle.

Izimpawu ezijwayelekile zifaka:

  • inkathazo yokulala
  • ukukhathazeka
  • ukucasuka nezinye izinguquko zemizwelo
  • ikhanda
  • umkhuhlane, amakhaza nokujuluka
  • iphango eliphansi

Izimpawu zokuhoxa ngokuvamile ziqala usuku noma ngaphezulu ngemuva kokuyeka futhi usule cishe emavikini amabili.

Umhlinzeki wezokunakekelwa kwempilo angakusiza ukuphatha izimpawu ezinzima, kepha abantu abaningi bangakwazi ukuphatha izimpawu bebodwa ngo:

  • ukuphuza i-caffeine encane ukuthuthukisa ukulala
  • usebenzisa ukuphefumula okujulile nezinye izindlela zokuphumula ukubhekana nokukhathazeka
  • ukuphuza amanzi amaningi

Uma ufuna ukuzama indlela ehamba kancane

Uma usebenzisa insangu eningi futhi ubhema njalo, ukuyeka kungazelelwe kungaba nzima. Ukwehlisa ukusetshenziswa kancane ngokuhamba kwesikhathi kungakusiza ube nempumelelo engaphezulu futhi kungasiza ekunciphiseni ubunzima bezimpawu zokuhoxa.

Nazi izinkomba zokukuqalisa:

Khetha idethi yokuyeka

Ukuzinikeza umnqamulajuqu wamasonto ambalwa noma inyanga kungakusiza ukuthi wakhe uhlelo olungokoqobo lokuyeka.

Mane ukhumbule ukuthi ukukhetha usuku kude kakhulu ngokuzayo kungenza kubonakale kukude ngokwanele ukuthi ulahlekelwe yisisusa kusenesikhathi.

Hlela ukuthi uzokwehla kanjani

Ngabe ufuna ukunciphisa ukusetshenziswa kokhula ngenani elithile isonto ngalinye? Sebenzisa okuncane ngosuku? Sebenzisa okuncane ngangokunokwenzeka uze udlule kokunikezwayo kwakho kwamanje?

Amanye ama-dispensaries manje anikela ngama-potency strains amancane noma imikhiqizo equkethe okuqukethwe okuphansi kwe-THC. Ukushintshela kumkhiqizo obuthakathaka okhiqiza imiphumela embalwa yokusebenza kwengqondo nakho kungasiza ekunciphiseni.

Zigcine umatasa

Ngokuzibandakanya nemisebenzi emisha njengoba unciphisa, uzoba nesikhathi esilula sokuqhubeka nalawa maphethini asunguliwe uma ungasasebenzisi nhlobo i-cannabis.

Ukuhlala umatasa kungasiza futhi ukukuphazamisa ezimpawu zokuhoxa.

Ukuthola usizo lochwepheshe

"Ukwelashwa kungaba yindlela enhle lapho ufuna ukuthuthukisa imikhuba nezindlela ezintsha zokubhekana nazo," kusho u-Egel.

Uchaza ukuthi kujwayelekile ukuphendukela ekusebenziseni izidakamizwa ukubhekana noma ukugwema imizwa enzima.

Umelaphi angakusiza ukuthi uhlole noma yiziphi izinkinga ezibangela ukusetshenziswa kwakho kwe-cannabis futhi unikeze ukwesekwa njengoba uthatha izinyathelo zokuqala zokubhekana nemizwa emnyama. Zingakusiza nokuthi ubhekane nanoma yiziphi izinkinga empilweni yakho noma ebudlelwaneni obungahle bube umphumela wokusebenzisa kwakho insangu.

Noma yiluphi uhlobo lokwelashwa lungahlomula, kepha izindlela ezintathu ezilandelayo zingasiza kakhulu.

Ukwelashwa kokuziphatha kwengqondo (CBT)

Iningi labelaphi banokuqeqeshwa ku-CBT. Le ndlela yokwelashwa ikusiza ukuthi ufunde ukukhomba imicabango nemizwelo engadingeki noma ecindezelayo futhi wakhe amakhono okukhiqiza ukubhekana nokuphatha.

Isibonelo, uma usebenzisa i-cannabis uma ucindezelekile, mhlawumbe ufunde (kokubili ngokuqaphela nangokuqonda) ukuthi kusiza ukunciphisa ukucindezeleka nokukuhlisa umoya.

I-CBT ingakufundisa ukubona izimpawu zokuxineka, inselele isifiso sakho sokubhema insangu, futhi ubeke umkhuba esikhundleni esiwusizo - njengokufuna ukusekelwa kumngane noma ukusebenza ngenkinga ekucasulayo.

Ukuphathwa kwezimo eziphuthumayo

Le ndlela iqinisa isimilo sokuyeka. Ngamanye amagama, kukuvuza ngokungabhemi.

Othile obamba iqhaza ohlelweni lokwelashwa kokuphathwa kwezimo eziphuthumayo kungenzeka, isibonelo, athole izaphulelo zamakhadi wesipho sokudlela, amathikithi e-movie, noma okufakwayo komdwebo wemiklomelo nomphumela ngamunye wokuhlolwa ongemuhle.

Ukwelashwa kokukhuthaza ukugqugquzela (MET)

I-MET ifaka phakathi ukuhlola izizathu zakho zokuyeka insangu. Esikhundleni sokuzama ukubhekana nanoma yiziphi izinkinga ezibangelwa ukusetshenziswa kwakho kokhula, umelaphi wakho uzokusiza ukuthi uhlole futhi ubeke phambili izinhloso ezihambisana nokusetshenziswa kwakho, imvamisa ngokubuza imibuzo evulekile.

Lokhu kwelashwa kungasebenza njengesinyathelo sokuqala kunoma iyiphi indlela yokwelashwa yokusetshenziswa kwezidakamizwa. Kungasiza kakhulu uma wazi ukuthi ufuna ukuyeka ukubhema kodwa ungaqiniseki ukuthi kungani.

Ungabhekana kanjani nesici senhlalo

Kuvamile ukubhema nabangani noma ezindaweni zokuzijabulisa, okungenza kube inselele eyengeziwe ukuyeka. Futhi, abanye abantu bacabanga ukuthi insangu ayinabungozi, ngakho-ke ungazizwa uxakile ukuletha isinqumo sakho sokuyeka.

Khuluma ngakho

Uma uzizwa ukhululekile ukwabelana, kungasiza ukuchazela abanye kahle ukuthi kungani uthathe isinqumo sokuyeka. Mhlawumbe uqaphele ukuthi kuthinta imizwa yakho, ukulala, noma ikhono lakho lokugxila.

Lesi sinqumo singesomuntu uqobo. Kepha uma ukholwa ukuthi abanye bangacabanga ukuthi wahlulela ukusetshenziswa kwabo okuqhubekayo, zama ukusebenzisa izitatimende ze-I (“Angithandi indlela engizizwa ngayo ngemuva kokubhema ukhula”) nokuchaza isinqumo sakho ngombono wakho (“Ngidinga ukwenza ushintsho ”).

Lokhu kukhombisa ukuthi uzikhethela wena ngenkathi uhlonipha ukukhetha kwabo, kuchaza u-Egel.

Beka imingcele

Uma usahlela ukuchitha isikhathi nabantu ababhemayo, ukuzibekela imingcele kungasiza.

Lokhu kungaba yimingcele yomuntu siqu:

  • "Uma othile engicela ukuthi ngibheme, ngiyenqaba kanye, bese uhamba."

Noma imingcele owabelana ngayo nomphakathi wakho:

  • "Ngazise uma uhlela ukubhema ngizophumela ngaphandle."
  • "Ngicela ungangiceli ukuthi ngibheme noma ungimemele ngenkathi ubhema."

Cabanga kabusha ngobudlelwano obuthile nezindawo, uma kunesidingo

Uma iningi lokuhlangana kwakho nomphakathi kugxile ekusetshenzisweni kwensangu, ukunquma ukuyeka kungaholela ekuhloleni abantu, izindawo, nezinto ezazisebenzisa isikhathi sakho, kuchaza u-Egel.

"Ungathola ukuthi udinga ukukhawulela ukuvezwa kwakho ezindaweni ezithile noma ebudlelwaneni ukuze uhloniphe imingcele yakho noma wakhe indlela enempilo," kusho u-Egel.

Izinguquko zokuphila zivame ukuvela esinqumweni sokuyeka ukusebenzisa izinto, noma lokhu kungaba nzima ukukwamukela. Khumbula, noma kunjalo, ukuthi lezi zinguquko kungenzeka kungadingeki ukuthi zihlale unomphela.

Ngemuva kokuthatha amasu amasha wokubhekana nezinkinga noma ukudlula esikhathini sokuhoxa, ungakuthola kulula ukuphinde uvakashele ubungani noma izindawo ezithile.

Futhi, abangani abasekelayo bazosihlonipha isinqumo sakho sokuyeka futhi bagweme ukukukhuthaza ukuthi uqale ukubhema futhi. Uma abangane bakho bephendula ngendlela ehlukile, ungahle uthande ukucabanga ngokuchitha isikhathi nabo.

Uma ushibilika

Mhlawumbe unquma ukuya e-turkey ebandayo kodwa ugcine ubhema futhi. Noma ubulokhu uthuthuka kahle kodwa ngemuva kobusuku obubodwa obubi, bokungalali, uthathe isinqumo sokubhema ilunga ukuze uthole ukuphumula.

Ungazibukeli phansi. Lokhu kwenzeka kubantu abaningi abazama ukuyeka. iphakamisa ukuthi kuvame ukuthatha imizamo eminingi yokuyeka ngempumelelo, ngakho-ke khuthazeka. Awuwedwa neze, futhi awukaphumeleli.

Ukweqa imikhuba kungaba yinselele, kepha ukuxazulula ukuzama futhi kukugcina usendleleni efanele.

Ungagxili emuva emuva, kepha kuguquko wena wenze yenza - izinsuku ezimbalwa ngaphandle kokusetshenziswa. Bese uziphonsela inselelo ngokwandisa leyo nkathi yokuziyeka ngokuzayo.

Khumbula, ungathola ukwesekwa kochwepheshe ngaphandle kokwelashwa okukhethekile noma ngokusebenzisa uhlelo lwendabuko “lokuvuselela”. Ukwelashwa okulula kokukhuluma kungakusiza usebenze ekuthuthukiseni ukuzizwela futhi uzizwe usekelwa kakhulu kuyo yonke inqubo yokuyeka.

Izinsiza ezisizayo

Akulula ngaso sonke isikhathi ukuyeka wedwa - kodwa akudingeki. Lezi zinsiza zingakusiza ukuthi uthole ukusekelwa:

  • I-Substance Abuse and Mental Health Services Administration inikezela ngocingo losizo lwamahora angama-24 olungakusiza ekutholeni ukwelashwa endaweni yangakini futhi uthole imininingwane ethe xaxa mayelana nokululama komlutha.
  • Ukubuyiselwa kwe-SMART kuyindlela yokuzisiza esekelwe kwisayensi ekululameni komlutha. Funda kabanzi kuwebhusayithi yabo noma uthole umhlangano endaweni yangakini.
  • Izinhlelo zokusebenza ezinjenge-I Am Sober zingakusiza uhlale emgqeni nohlelo lwakho lokuyeka.

Okubalulekile

Ngenkathi abanye abantu bengasebenzisa i-cannabis ngaphandle kokukhishwa, abantu abaningi babhekana nezinkinga zokuncika noma imiphumela emibi engafuneki. Ngokuya ngesimo sakho, ungakwazi ukuthatha indlela ye-DIY yokuyeka, kepha lokhu akusebenzi kuwo wonke umuntu.

Uma unenkinga yokunamathela ngendlela eqondiswayo, cabanga ukukhuluma nochwepheshe wezempilo yengqondo ukuze uthole ukuholwa okwengeziwe.

UCrystal Raypole wake wasebenza njengombhali nomhleli weGoodTherapy. Imikhakha yakhe enentshisekelo ifaka izilimi nezincwadi zase-Asia, ukuhunyushwa kwesiJapane, ukupheka, isayensi yemvelo, ukuzethemba ngocansi, nempilo yengqondo. Ngokukhethekile, uzibophezele ekusizeni ukunciphisa ukucwaswa okuzungeze izingqinamba zezempilo yengqondo.

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