Konke Odinga Ukukwazi Ngokuncika Kwengqondo

-Delile

• Ziyini izimpawu?
• Ngabe iqhathaniswa kanjani nokuncika emzimbeni?
• Ukuthembela ngokomzimba kuphela
• Ukuthembela ngokomzimba nangokwengqondo
• Ukuncika kwengqondo kuphela
• Kungadala ukuhoxa?
• Ilashwa kanjani?
• Okubalulekile

Ukuncika ngokwengqondo kuyigama elichaza izingxenye ezingokomzwelo noma ezingokwengqondo zokuphazamiseka kokusetshenziswa kwezidakamizwa, njengokufisa okunamandla kwento noma isimilo kanye nobunzima bokucabanga nganoma yini enye.

Ungase uzwe futhi ibizwa ngokuthi "ukulutha kwengqondo." Amagama athi "ukuncika" kanye "nokulutha" ajwayele ukusetshenziswa ngokungafani, kepha akuyona into efanayo:

• Ukuncika kubhekisa enqubeni lapho ingqondo nomzimba wakho kuncike entweni ethile ukuze uhlale uzizwa ngendlela ethile. Lokhu kuvama ukuholela ezimpawu zokuhoxa lapho uyeka ukusebenzisa into.
• Umlutha ukuphazamiseka kobuchopho okubandakanya ukusetshenziswa kwezidakamizwa okuphoqelela naphezu kwemiphumela emibi. Yisimo esiyinkimbinkimbi esinezici zombili zomqondo nezomzimba okunzima (uma kungenakwenzeka) ukuhlukanisa.

Lapho abantu besebenzisa igama elithi ukuluthwa ngokwengqondo, bavame ukukhuluma ngokuncika kwengqondo, hhayi ukulutha.

Kodwa-ke, kubalulekile ukuthi wazi ukuthi kusekhona ukuhluka okubanzi ngendlela odokotela abasebenzisa ngayo la magama.

Empeleni, uhlelo lwakamuva kakhulu lweDiagnostic and Statistical Manual of Mental Disorders (DSM-5) ukuxilonga “ukuncika kwezidakamizwa” kanye “nokusetshenziswa kabi kwezidakamizwa” (aka addiction) njengoba kube nokudideka okukhulu. (Manje zombili zihlangene zaba ukuxilongwa okukodwa - ukusetshenziswa kwezidakamizwa ukuphazamiseka - futhi kukalwa kusuka kumnene kuya kokubi.)

Ziyini izimpawu?

Izimpawu zokuncika kwengqondo zingahluka kuye ngomuntu, kepha imvamisa zifaka ukuhlanganiswa kokulandelayo:

• inkolelo yokuthi udinga into yokwenza izinto ezithile, noma ngabe ukulala, ukuzijabulisa, noma nje ukusebenza ngokujwayelekile
• izifiso ezinamandla ezingokomzwelo zento
• ukulahlekelwa intshisekelo emisebenzini yakho ejwayelekile
• ukuchitha isikhathi esiningi usebenzisa noma ucabanga ngento leyo

Ngabe iqhathaniswa kanjani nokuncika emzimbeni?

Ukuncika emzimbeni kwenzeka lapho umzimba wakho uqala ukuncika entweni ethile ukuze usebenze. Uma uyeka ukusebenzisa le nto, uba nezimpawu ezingokomzimba zokuhoxa. Lokhu kungenzeka noma ngaphandle kokuncika kwengqondo.

Lokhu akuyona into "engeyinhle" ngaso sonke isikhathi, noma kunjalo. Isibonelo, abanye abantu bathembele emithini yabo yegazi.

Ukwenza umzekeliso ongcono, nansi indlela laba ababili abangabukeka ngayo bebodwa futhi ngokuhlangene kumongo we-caffeine.

Ukuthembela ngokomzimba kuphela

Uma uphuza ikhofi njalo ekuseni ukuze uvuke, umzimba wakho ungahle uthembele kuwo ukuthi uqaphe futhi uqotho.

Uma unquma ukweqa ikhofi ekuseni ngakusasa, ungahle uphathwe yikhanda elishayayo futhi uzizwe ujwayelene ngokuhamba kosuku. Lokho kungukuncika komzimba lapho kudlalwa.

Ukuthembela ngokomzimba nangokwengqondo

Kepha mhlawumbe nawe uchitha lolo suku lonke ekuseni ucabanga ngendlela ikhofi enambitheka ngayo nephunga lakho, noma ulangazelela umkhuba wakho ojwayelekile wokukhipha ubhontshisi bese uwagaya ngenkathi ulinde ukushisa kwamanzi.

Cishe ubhekene nokuncika ngokomzimba nangokwengqondo kulokhu.

Ukuncika kwengqondo kuphela

Noma, mhlawumbe ukhetha iziphuzo zamandla, kodwa kuphela uma unosuku olukhulu oluzayo. Ekuseni kolunye lwalezo zinsuku ezinkulu, ulahlekelwa isikhathi sakho bese ulahlekelwa yithuba lakho lokuthatha ikani usendleleni eya ehhovisi.

Uzwa ukwethuka okungazelelwe ngoba usuzothula inkulumo enkulu. Ubanjwe ukwesaba ukuthi uzowaphuthaphutha amazwi akho noma ugoqe amaslayidi ngoba awutholanga umfutho wakho we-caffeine.

Kungadala ukuhoxa?

Uma kukhulunywa ngokuhoxa, abantu abaningi bacabanga ngezimpawu zakudala ezihambisana nokuhoxa ezintweni ezinjengotshwala noma ama-opioid.

Uma kungalawulwa, ukuhoxa ezintweni ezithile kungaba nzima futhi kusongele nokuphila kwezinye izimo. Ezinye izimpawu zokuhoxa, njengalezo ezishiwo esibonelweni sekhofi, azijabulisi nje.

Kepha ungakuthola ukuhoxa kwengqondo. Cabanga ngokwethuka nokwesaba esibonelweni sesithathu esingenhla.

Ungabhekana nezimpawu zokuhoxa ngokomzimba nangokwengqondo.

Isifo sokuhoxa okuthunyelwe ngemuva (i-PAWS) ngesinye isibonelo sokuhoxa kwengqondo. Kuyisimo kwesinye isikhathi esiqhamukayo ngemuva kokuthi izimpawu zokuhoxa komzimba sezinciphile.

Okunye ukulinganisela kuphakamisa ukuthi cishe amaphesenti angama-90 abantu abalandela ukulutha kwe-opioid kanti amaphesenti angama-75 abantu abalulama ekubeni umlutha wotshwala noma ezinye izidakwa zezidakamizwa bayoba nezimpawu ze-PAWS.

Izimpawu zivame ukufaka:

• ukuqwasha nezinye izinkinga zokulala
• ukushintsha kwemizwelo
• Inkinga yokulawula imizwa
• izingqinamba zokuqonda, kufaka phakathi izinkinga ngememori, ukwenza izinqumo, noma ukugxila
• ukukhathazeka
• ukudana
• amandla aphansi noma ukunganaki
• ubunzima bokulawula ukucindezeleka
• inkinga ngobudlelwano bomuntu siqu

Lesi simo singahlala amasonto, ngisho nezinyanga, futhi izimpawu zingahluka zisuka komoya ziye komnene.

Izimpawu zingahle futhi ziguquke, zithuthuke isikhathi esithile futhi ziqine lapho unengcindezi enkulu.

Ilashwa kanjani?

Ukwelapha ukuncika komzimba kuphela kuqondile. Indlela enhle kakhulu ifaka phakathi ukusebenza nochwepheshe ukuze anciphise ukusetshenziswa kancane noma ayeke ukusetshenziswa ngokuphelele ngenkathi esaphethwe ukuphatha izimpawu zokuhoxa.

Ukwelapha ukuthembela kwengqondo kunzima kakhulu. Kwabanye abantu ababhekana nokuncika ngokomzimba nangokwengqondo, uhlangothi lwezinto ezingqondo luye luzixazulule ngokwalo uma ukwelashwa ngokomzimba sekuphethwe.

Ezimweni eziningi, noma kunjalo, ukusebenza nomelaphi kuyindlela engcono kakhulu yokubhekana nokuncika kwengqondo, noma ngabe kuyazenzela noma kuxhomeke ekuthembekeni komzimba.

Ekwelashweni, uzohlola amaphethini aqala ukusetshenziswa kwakho futhi asebenze ukudala amaphethini amasha wokucabanga nokuziphatha.

Okubalulekile

Ukukhuluma ngenkinga yokusetshenziswa kwezidakamizwa kungaba yinkohliso, hhayi ngoba nje kuyisihloko esibucayi. Kunemigomo eminingi ethintekayo ethi, ngenkathi ihlobene, isho izinto ezihlukile.

Ukuncika ngokwengqondo kumane kubhekise endleleni abanye abantu abeza ngayo ngokomzwelo noma ngokwengqondo entweni ethile.

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.