Kusayina Ukuphuza Kwakho Okuvamile Kungaba Yinkinga

-Delile

• Yini Eyinkinga Yokuphuza?
• Okufanele Ukwenze Uma Ucabanga Ukuthi Unenkinga Yokuphuza
• Buyekeza kwe-

Ngobunye ubusuku ngoDisemba, uMichael F. waqaphela ukuthi ukuphuza kwakhe kwakhule kakhulu. "Ekuqaleni kwalolu bhubhane bekucishe kube mnandi," esho Umumo. "Kuzwakale sengathi kunekamu ngaphandle." Kodwa ngokuhamba kwesikhathi, uMichael (owacela ukuthi igama lakhe lishintshwe ukuze kuvikelwe igama lakhe) waqala ukuphuza obhiya abaningi, ngaphambi kwesikhathi nangaphambi kosuku.

UMichael akayena yedwa. Umuntu oyedwa kwabayisishiyagalombili baseMelika ubhekene nenkinga yokusebenzisa kabi utshwala, ngokusho kocwaningo olushicilelwe ku- I-JAMA Psychiatry. Futhi izifundo zibonise ukwanda okukhulu kophuzo nokusebenzisa kabi izidakamizwa kulo lonke ubhubhane lwe-COVID-19. Inkundla yedatha yokuthengisa kanye nedatha yabathengi i-Nielsen ibike ukwanda ngamaphesenti angama-54 ekuthengisweni kotshwala kuzwelonke ngesonto eledlule likaMashi 2020, kanye nokwenyuka okungamaphesenti angama-262 ekuthengisweni kotshwala ku-inthanethi uma kuqhathaniswa no-2019. Ngo-Ephreli 2020, iWorld Health Organisation yaxwayisa ngokuthi ukwanda ukuphuza utshwala kungakhuphula ubungozi bezempilo, kufaka phakathi "izifo ezithathelwanayo nezingathelelani kanye nokuphazamiseka kwengqondo, okungenza umuntu abe sengozini kakhulu ye-COVID-19."

Ongoti bezempilo yengqondo abagxile ekusetshenzisweni kotshwala nasezidakamizweni bathi kunezinto ezahlukahlukene ezingadala ukuthi umuntu aqale ukuphuza kakhulu. Futhi ubhadane lwe-COVID-19, ngeshwa, lunikeze eziningi zazo.

"Izindlela zokuphila zabantu ziphazamisekile. Abantu baqala ukulala ngokwedlulele. Baqala ukukhathazeka kakhulu, futhi ngokuqinisekile kukhona ingxenye yokuzelapha kulokhu ngotshwala," kusho uSean X. Luo, MD, Ph.D., udokotela wezifo zengqondo eNew York. "Abantu baphuza kakhulu ukuze bazizwe bengcono, balale kangcono, njalonjalo. Futhi ngoba ezinye izimo ezingakhuthaza impilo enempilo - ezokuzijabulisa, ukuzijabulisa - azikho, abantu basebenzisa utshwala ukufeza ukwaneliseka ngokushesha." (Okuhlobene: Ukuncika Kokuzivocavoca Kungisize Kanjani Ukuyeka Ukuphuza Okuhle)

Uma ungomunye walabo asebeqale ukuphuza kakhulu ngesikhathi sobhubhane, ungahle uzibuze ukuthi ngabe sekufike ezingeni lokuba nenkinga yokuphuza. Nakhu okufanele ukwazi.

Yini Eyinkinga Yokuphuza?

"Ukuphuza ngokweqile" akuyona inkinga esemthethweni yokwelashwa, kodwa "inkinga yokusebenzisa utshwala", kusho uDkt Luo. ("Ukuphuza ngokweqile" yigama elivamile lalesi simo, elihambisana "nokusebenzisa kabi utshwala," kanye "nomlutha wotshwala.") "Ukuluthwa utshwala" kusetshenziselwa ukuchaza ukuphela okunzima kwenkinga yokusetshenziswa kotshwala, lapho umuntu engakwazi ukulawula utshwala. umfutho wokusebenzisa utshwala, noma ubhekene nemiphumela emibi.

"Ukuphazamiseka ekusebenziseni utshwala kuchazwa njengokusebenzisa utshwala okhubaza ukusebenza kwabantu ezizindeni eziningi ezahlukene," kusho uDkt Luo. "Akuchazwa ngokuqinile ukuthi uphuza kangakanani noma ukuthi uphuza kangakanani. Nokho, ngokuvamile ngale kwephuzu elithile inani elithile lotshwala cishe liyochaza inkinga." Ngamanye amagama, omunye umuntu angabhekwa njengesiphuzo "esilula" kepha abe nenkinga yokusebenzisa utshwala, kanti umuntu ongaphuza kaningi kepha imisebenzi yakhe engathinteki ngeke.

Ngakho-ke esikhundleni sokugxila enanini ophuzayo, kungcono ucabangele imikhuba eyahlukahlukene ukunquma ukuthi ngabe ukuphuza kwakho utshwala sekube yinkinga noma cha, kusho uDkt Luo. "Uma uvula i Incwajana Yokuhlola Nezibalo Yezinkinga Zengqondo, [inkinga yokusetshenziswa kotshwala ichazwa] ukuhoxiswa nokubekezelelana, okwandisa inani lotshwala obusebenzisayo, "esho." Kodwa futhi, buchazwa ngokuyinhloko ngezinto ezifana nesikhathi esengeziwe osichitha usebenzisa, ukuthola, noma ilulama ekusebenziseni. "

Uma ukuphuza kuqala ukuphazamisa ukusebenza kwakho nomphakathi, noma uqala ukwenza izinto eziyingozi ngasikhathi sinye njengokuphuza nokushayela, lokho kuyinkomba yokuthi kuyinkinga, usho kanjalo. Ezinye izibonelo ezengeziwe zezimpawu zokusebenzisa kabi utshwala zibandakanya ukufuna isiphuzo kabi ungacabangi nganoma yini enye, ukuqhubeka uphuza noma ngabe kunomthelela ebudlelwaneni bakho nabantu obathandayo, noma ukuthola izimpawu zokuhoxa njengokuqwasha, ukungahlaliseki, isicanucanu, ukujuluka, inhliziyo egijima, noma ukukhathazeka lapho ungaphuzi, ngokusho kweNational Institute on Alcohol Abuse and Alcoholism.

UDkt. Luo uphawula ukuthi uma "unezimo zengqondo nezokwelapha" ezingakhuliswa yimikhuba yakho yokuphuza (njengesifo sikashukela) "noma uma ukuphuza kubangela ukudangala okukhulu nokukhathazeka kepha usaqhubeka nokuphuza, lokhu kungubufakazi bokuthi utshwala iba yinkinga. "

Okufanele Ukwenze Uma Ucabanga Ukuthi Unenkinga Yokuphuza

Ngokuphikisana nemibono evame ukubanjwa ngokusetshenziswa kotshwala, iningi labantu can ukunciphisa ukuphuza kwabo noma bayeke ngokuphelele bebodwa, kusho uMark Edison, MD, Ph.D., isazi sokusebenza kwengqondo nomtholampilo ophuza utshwala. "Umuntu oyedwa kwabayishumi nambili, noma nini, uphuza ngokweqile kulelizwe," kusho uDkt. Edison. "Ngemuva konyaka, abaningi babo abasenankinga notshwala."

Ucwaningo olulodwa lwango-2005 kubantu ababethembele otshwaleni lwathola ukuthi amaphesenti angama-25 kuphela abahlanganyeli ababesabekwa njengabancike otshwaleni ngemuva konyaka, noma ngabe bangamaphesenti angama-25 kuphela ababambiqhaza abathole ukwelashwa. Ucwaningo olulandelwayo lwango-2013 luthole ngokufanayo ukuthi iningi lalabo abalulame ekuxhomeni otshwaleni "abangafinyeleli noma yiluphi uhlobo lokwelashwa noma ukubamba iqhaza okuyizinyathelo eziyi-12." Ithole ukuhlangana phakathi kokululama nezinto ezifana nokuba yingxenye yeqembu lezenkolo nokuthi usanda kushada okokuqala noma uthathe umhlalaphansi. (Okuhlobene: Ziyini Izinzuzo Zokungaphuzi Utshwala?)

"Ziningi izinganekwane [ngokusetshenziswa kotshwala]," kusho uDkt. Edison. "Inganekwane eyodwa ukuthi kufanele ufinyelele 'edwaleni' ngaphambi kokuthi ushintshe. Lokho akusekelwa ucwaningo." Enye inganekwane ukuthi udinga ukuzithiba ngokuphelele ukuze ulawule ukuphuza kwakho utshwala. Eqinisweni, ngenxa yokuthi kungenzeka kube nezimpawu zokuhoxa, ukunciphisa ukusetshenziswa kotshwala kuvame ukukhetha ukuyeka "i-cold turkey."

Uma uzwa sengathi ukuphuza kwakho sekuyinkinga, ziningi izinto ongazenza njengamanje ukukusiza wehlise ukuphuza kwakho utshwala ngendlela ephephile nenempilo. UDkt. Edison uphakamisa ukuthi abantu bavakashele iwebhusayithi ye-NIAAA, enikeza inqwaba yolwazi kuyo yonke into kusukela ekunqumeni ukuthi ukuphuza kwakho kunenkinga noma cha ukuya kumakhasi okusebenzela asebenzisanayo nezibali ukukusiza ukuthi uguqule imikhuba yakho yokuphuza.

I-SmartRecovery.org, iqembu lamahhala, elisekela ontanga labantu abafuna ukunciphisa ukuphuza noma ukuyeka ngokuphelele, ingenye insiza ewusizo kulabo abafuna ukwenza ushintsho, kusho uDkt. Edison. (Related: Ungakuyeka Kanjani Ukuphuza Utshwala Ngaphandle Kokuzizwa Njenge-Pariah)

"Ungahle ungathandi ukuba seqenjini [lokwesekwa kontanga] ekuqaleni, futhi kufanele uzame okungenani amaqembu amathathu ngaphambi kokuthi uthathe isinqumo sokuqhubeka," kusho uDkt Edison. (Lokhu kuzokunika ithuba lokuthola isitayela semihlangano esizwakala kangcono kuwe.) "Kepha uzothola isikhuthazo kumalungu eqembu. Uzothola izixazululo ngokulalela abanye abantu bezama ukuzisiza. Uzozwa izindaba ezifana nezakho . Manje, uzozwa nezindaba ezicasula kakhulu, kodwa uzokhunjuzwa ukuthi awuwedwa."

Ukujoyina iqembu lokwesekwa ontanga kungakwenza uzizwe usekelwa kakhulu emizamweni yakho yokululama ekuphazamiseni ukusetshenziswa kotshwala, futhi wehlise izifiso zotshwala, ukuba necala noma amahloni, ngokusho kwendatshana Ukusetshenziswa Kwezidakamizwa Nokuvuselelwa. Lo mbhalo uphawula ukuthi ezimweni eziningi, ukwesekwa kontanga akubuyiseli ukwelashwa ngochwepheshe bezempilo yengqondo, ngoba abagqugquzeli abanakho ukuqeqeshwa okwanele "ukuphatha izimo zengqondo noma izimo ezinobungozi obukhulu." Kufanele uhlangane nochwepheshe wezempilo yengqondo ongancoma nokujoyina iqembu lokwesekwa kontanga. (Okuhlobene: Ungamthola Kanjani Umhlinzeki Ongcono Kakhulu Wakho)

Ochwepheshe abaningi bezempilo yengqondo abagxile ekuluthweni yizidakamizwa banikeza izikhathi zokwelulekwa nge-Zoom, kanti abanye bakwazile ukuvula ngokuphepha amahhovisi abo ukuze banikeze ukwelulekwa ngaphakathi, kusho uDkt Luo. "Ngaphezu kwalokho, kunezindlela zokwelapha eziqinisa kakhulu lapho [iziguli] zingahlukaniswa nezindawo ezizungezile noma uma zidinga ngempela ukukhipha ubuthi ophuzweni oludakayo futhi akuphephile ukukwenza ukwelashwa ngaphandle," (esimweni sabantu ukuphuza utshwala obuningi futhi uqale ukuba nezimpawu zokuhoxa ezinzima ezifana nokubona izinto ezingekho noma ukudlikizeka), kuchaza uDkt. "Ngakho-ke ungahamba uyofuna ukwelashwa kweziguli ezingalapheki kulezi zinsiza, ezivulekile naphezu kwalolu bhubhane." Uma ucabanga ukuthi unenkinga yokusebenzisa utshwala, i-NIAAA incoma ukuthi uhlolwe ngumelaphi noma udokotela ukuthola ukuthi iyiphi indlela yokwelashwa ekufanele.

Uma ubheka ukuphuza kwakho utshwala phakathi nobhadane oluqhubekayo lwe-COVID-19 futhi usola ukuthi unenkinga, kuhlale kuyinzuzo ukufuna izeluleko zochwepheshe bokusebenzisa kabi izidakamizwa nokukhuluma namalungu omndeni athembekile, abangane, kanye / noma obathandayo ukuze uthole ukwesekwa okwengeziwe.

Buyekeza kwe-