Ukubuyela emuva Uhlelo Lokuvimbela: Amasu Okukusiza Uhlale Ulandela Umkhondo

-Delile

• 1. Qaphela izigaba zokubuyela emuva
• 2. Yazi izimbangela zakho
• 3. Khumbula izizathu zakho zokuyeka
• 4. Cela usizo
• 5. Zinakekele
• 6. Phatha izimpawu zokuhoxa
• 7. Ziphazamise
• 8. Shayela umngani
• 9. Zivuze
• 10. Landela imodeli
• Ukudla okudlela endlini

Kuyini ukubuyela emuva?

Ukululama ekubeni umlutha wezidakamizwa noma kotshwala akuyona inqubo esheshayo. Kuthatha isikhathi ukwedlula ukuncika, ukubhekana nezimpawu zokuhoxa, nokunqoba isifiso sokusebenzisa.

Ukubuyela emuva kusho ukubuyela ekusebenziseni ngemuva kokuyeka isikhashana. Kuyisongo esihlala sikhona lapho uzama ukuthola kabusha. INational Institute on Drug Abuse ilinganisela ukuthi amaphesenti angama-40 kuye kwangama-60 abantu abake baba yimilutha yezidakamizwa bazogcina bebuyile.

Ukwazi izigaba zokubuyela emuva nokuba necebo lokubhekana nazo kungakusiza ukuthi ungasebenzisi futhi. Landela lezi zindlela eziyi-10 ukukusiza ukuthi uhlale emgqeni wokutakula

1. Qaphela izigaba zokubuyela emuva

Ukubuyela emuva kwenzeka ngezigaba ezintathu: ngokomzwelo, ngokwengqondo nangokomzimba. Inqubo ingaqala amasonto noma izinyanga ngaphambi kokuba uqale ukuphuza noma ukusebenzisa izidakamizwa futhi.

Usengozini yokuphinda ubuye phakathi nesigaba ngasinye kulezi ezintathu:

• Ukubuyela emuva ngokomzwelo. Ngalesi sigaba, awucabangi ngokusebenzisa, kepha imicabango kanye nokuziphatha kwakho kukuhlelela ukubuyela emuva. Uyazihlukanisa futhi ugcina imizwa yakho ifakiwe. Uzizwa ukhathazekile futhi uthukuthele. Awudli noma ulale kahle.
• Ukubuyela emuva kwengqondo. Kulesi sigaba, ulwa nawe. Ingxenye yakho ifuna ukuyisebenzisa, futhi ingxenye yakho ayifuni. Ucabanga ngabantu nezindawo ezihlotshaniswa nokusebenzisa nezikhathi ezimnandi obenazo ngenkathi uphuza noma usebenzisa izidakamizwa. Ukhumbula okuhle kuphela kusuka kulezo zikhathi, hhayi okubi. Uqala ukuxoxisana nawe bese uhlela ukusebenzisa futhi.
• Ukubuyela emuva ngokomzimba. Lesi yisigaba lapho uqala khona ukusebenzisa futhi. Kuqala ngokuphela okukodwa - isiphuzo sokuqala noma iphilisi - futhi kuholele ekusebenziseni njalo.

2. Yazi izimbangela zakho

Abantu abathile, izindawo, nezimo kungakubuyisela emuva ekuphuzeni noma ekusebenziseni izidakamizwa futhi. Qaphela izimbangela zakho ukuze ukwazi ukuzigwema.

Nazi ezinye zezimbangela ezivame ukubuyela emuva:

• izimpawu zokuhoxa
• ubudlelwano obubi
• abantu abakunika amandla
• izimpahla zezidakamizwa (amapayipi, njll.) nezinye izinto ezikukhumbuza ukuthi uzisebenzise
• izindawo lapho ubuphuza khona noma usebenzise izidakamizwa
• isizungu
• ukucindezeleka
• ukungazinakekeli kahle njengokungadli, ukulala noma ukuphatha ukucindezeleka kahle

3. Khumbula izizathu zakho zokuyeka

Lapho isifiso sokusebenzisa ama-hits, zikhumbuze ukuthi kungani uqale phansi indlela yokubuyela esimweni kwasekuqaleni. Cabanga ukuthi uzizwe ungalawuleki noma ugula kanjani ngenkathi usebenzisa. Khumbula izinto ezihlazo okungenzeka uzenzile noma abantu okungenzeka ubalimazile.

Gxila ekutheni impilo yakho iyoba ngcono kanjani uma uyeka ukusebenzisa kabi izidakamizwa noma utshwala. Cabanga ngalokho okukuqhubela ukuthi uyeke, njengokwakha kabusha ubudlelwano obonakele, ukugcina umsebenzi, noma ukuthola impilo futhi.

4. Cela usizo

Ungazami ukululama wedwa. Ukuthola ukwesekwa kuzokwenza inqubo ibe lula kakhulu.

Udokotela wakho noma isikhungo sokwelashwa kwezidakamizwa sinemithi yokwelapha ukulawula izimpawu zokuhoxa. Umelaphi noma umeluleki angakufundisa amakhono okubhekana nokubhekana nemicabango emibi noma izifiso ezingase zikushukumisele ukuthi uphinde uzisebenzise. Umndeni wakho nabangane bangakunikeza indlebe enobungane lapho uzizwa uphansi.

Amaqembu okusekela nezinhlelo eziyizinyathelo eziyi-12 ezifana ne-Alcoholics Anonymous (AA) neNarcotics Anonymous (NA) nazo zingasiza kakhulu ekuvimbeleni ukubuyela emuva.

5. Zinakekele

Abantu basebenzisa utshwala nezidakamizwa ukuzizwa kahle futhi bekhululekile. Bheka izindlela ezinempilo zokuzivuza.

Ngena esimeni sokuzinakekela. Zama ukulala okungenani amahora ayisikhombisa kuya kwayisishiyagalolunye ebusuku. Yidla ukudla okunomsoco onezithelo nemifino eningi emisha, amaprotheni anciphile, nezinhlamvu ezigcwele. Nokuzivocavoca nsuku zonke. Ukulandela le mikhuba enempilo kuzokusiza uzizwe ungcono futhi ukwazi ukulawula impilo yakho.

Ukuphumula nokuthatha isikhathi sokwenza izinto ezikuthokozisayo kungenye ingxenye ebalulekile yokuzinakekela. Qhubeka wenze izinto ozithanda kakhulu. Yiba nomusa kuwe. Vuma ukuthi ukutakula kuyinkqubo enzima futhi wenza okusemandleni akho.

6. Phatha izimpawu zokuhoxa

Izimpawu zokuhoxa njengokucanuzela kwenhliziyo, ukuqhaqhazela nokujuluka kungaba nzima kangangoba ungafuna ukusebenzisa izidakamizwa futhi ukuze nje uzinqande. Yilapho iqembu lakho lokutakula liza khona. Imithi ingakusiza ukuphatha izimpawu zokuhoxa ngaphambi kokuba zibangele ukubuyela emuva.

7. Ziphazamise

Kungokwemvelo ukuthi imicabango yakho ishelele ekusebenziseni izidakamizwa noma utshwala. Misa kancane ngokugxila ekuphishekeleni okunempilo.

Gijimela ngaphandle, hamba inja yakho, noma uphume uyodla isidlo sakusihlwa nabangani. Noma, hlala ubukele eyodwa yama-movie wakho owathandayo.

Izifiso eziningi zihlala isikhathi esifushane kuphela. Uma ungabamba imizuzu eyi-15 kuye kwengama-30, ungayinqoba.

8. Shayela umngani

Yiba nomuntu ocingweni ngezikhathi ezibuthakathaka lapho ungaphindela emuva emikhubeni yakho yakudala. Umngane omuhle angakukhulumela phansi futhi akukhumbuze ngazo zonke izinto ezinhle empilweni yakho okufanele uzivikele ngokungazisebenzisi izidakamizwa notshwala.

9. Zivuze

Ukululama akulula. Zinike isikweletu ngenzuzo ngayinye encane oyenzayo - isonto elilodwa usangulukile, inyanga eyodwa ungasebenzisi izidakamizwa, njll. Kumgomo ngamunye owufezayo, zinike umvuzo njengesikhuthazo sokuqhubekela phambili. Njengesibonelo, zibhukele ukubhucungwa okuphumuzayo noma uzithengele into oke wabona ngayo.

10. Landela imodeli

Uma ungaqiniseki ukuthi ungadlula kanjani enqubweni yokutakula, landela enye yamamodeli wohlelo lokuvikela ukubuyela emuva akhona. UTerry Gorski onguchwepheshe wokusebenzisa kabi izidakamizwa nezempilo yengqondo unohlelo lokuvimbela ukubuyela emuva oluyizinyathelo eziyisishiyagalolunye olungakusiza ukuthi ubone futhi uphathe izimpawu zokuxwayisa ezibuyela emuva. Isazi sokusebenza kwengqondo nomtholampilo uG. Alan Marlatt, PhD, wasungula indlela esebenzisa ukukhetha kwengqondo, kokuziphatha, kanye nendlela yokuphila ukuvimbela ukubuyela emuva.

Ukudla okudlela endlini

Ukubuyiselwa esimweni sokulutha izidakamizwa notshwala kungaba inqubo ende futhi eyinselele. Amathuba okubuyela emuva aphezulu.

Kubalulekile ukuqaphela izigaba ezintathu zokubuyela emuva: ngokomzwelo, ngokwengqondo nangokomzimba. Qaphela izimpawu ozoqala ukuzisebenzisa futhi.

Thola usizo lochwepheshe, futhi uzinakekele ngesikhathi usalulama. Lapho uzibophezela ngokwengeziwe kunqubo, maningi amathuba okuthi uphumelele.