Ukuzama ukuyeka ukutshaya ukhula? Qala apha
Umxholo
- Okokuqala, khangela ukuba kutheni ufuna ukuyeka
- Emva koko, yenza isigqibo malunga nendlela oza kuyisebenzisa
- Ukuba ufuna ukuyeka ukubandayo
- Lahla izixhobo zakho
- Yenza isicwangciso sokujongana neengxaki
- Yitshintshe indlela oqhele ukwenza ngayo
- Thatha umdlalo omtsha
- Cela inkxaso evela kubantu obathandayo
- Fumana uncedo ngeempawu zokurhoxa xa kufuneka
- Ukuba ufuna ukuzama indlela ethe chu
- Khetha umhla wokuyeka
- Cwangcisa indlela oza kuyenza ngayo
- Zigcine uxakekile
- Ukufumana uncedo lweengcali
- Unyango lokuziphatha kwengqondo (CBT)
- Ulawulo lobume obungxamisekileyo
- Unyango lokuphucula inkuthazo (MET)
- Ungajongana njani nenxalenye yentlalo
- Thetha ngayo
- Beka imida
- Phinda ujonge ubudlelwane kunye neemeko ezithile, ukuba kukho imfuneko
- Ukuba uyatyibilika
- Izixhobo eziluncedo
- Umgca wezantsi
Uninzi lucinga ukuba i-cannabis ayinabungozi. Mhlawumbi ngamanye amaxesha ufumana iziphumo ebezingalindelekanga, njengeparanoia okanye umlomo womqhaphu, kodwa ubukhulu becala iyakuthoba kwaye iphucule imeko yakho.
Akukho nto igwenxa kuloo nto, akunjalo?
Ngelixa iphakamisa ukuba i-cannabis inokuba zombini iziyobisi kwaye ingabi yingozi ngakumbi kunezinye izinto, umlutha kunye nokuxhomekeka kusenokwenzeka.
Abanye abantu banamava okungafunekiyo, ukusuka kwiimpawu ezibonakalayo ukuya kwimibono ukuya kulwalamano olubi.
Ukuba ujonge ukusika i-cannabis - nangasiphi na isizathu - sikufumene.
Okokuqala, khangela ukuba kutheni ufuna ukuyeka
Ukuthatha isigqibo sokuba ufuna ukutshintsha iipateni zakho zokusebenzisa i-cannabis linyathelo lokuqala elifanelekileyo. Ukonyusa ukuzazi malunga nezizathu zokuba kutheni ufuna ukuyeka ukutshaya kunokunceda wandise amathuba okuphumelela.
UKim Egel, ingcali kwezonyango eCardiff, eCalifornia uthi: "Isizathu sokuba 'kutheni' sisiqwenga esibalulekileyo kuba sinika ulwazi olusibophelelayo. "Ukucacisa ukuba kutheni sifuna ukutshintsha kungasiqinisekisa isigqibo sethu sokuyeka imikhwa kunye nokusikhuthaza ukuba sifune iindlela ezintsha zokulwa nazo."
Ngamafutshane, izizathu zokuyeka ukutshaya zinokunceda ukomeleza isigqibo sakho sokuyeka ukutshaya kunye nokuchaza iinjongo zempumelelo.
Mhlawumbi uqale ukuyisebenzisa ukuphumla okanye ukulawula uxinzelelo. Mhlawumbi iyanceda ukujongana nentlungu engapheliyo okanye ukungalali. Kodwa ngokuhamba kwexesha, i-downsides isenokuba iqale ukodlula inani lezibonelelo.
Abantu bahlala becinga ukusika umva xa bebona ukuba i-cannabis ichaphazela umgangatho wobomi babo, ihlala i:
- ukuba yindlela yokulawula uxinzelelo lweemvakalelo
- kubangela iingxaki kubudlelwane
- zichaphazela imeko, inkumbulo, okanye uxinzelelo
- ukunciphisa umdla kwimidlalo
- iba yinto yokwenza endaweni yesisombululo kwimpawu ethile
- ukunciphisa amandla okuzinyamekela
Emva koko, yenza isigqibo malunga nendlela oza kuyisebenzisa
Ayikho indlela efanelekileyo yokuyeka ukutshaya i-cannabis. Into esebenzela omnye umntu ayinokukunceda kakhulu, ngenxa yoko kuhlala kufanelekile ukuba ungene kuvavanyo kunye nempazamo ngaphambi kokuba ufike kweyona ndlela ifanelekileyo.
Ukujonga okuhle kunye nokubi kweendlela ezahlukeneyo kunokunceda.
Mhlawumbi ufuna ukuyenza ngokukhawuleza, njengokukhulula ibhandeji. Kwimeko enjalo, unokuthatha isigqibo sokuzama ukupakisha i-cannabis yakho kwaye uye "kubanda turkey."
Ukuba unenkxalabo malunga neempawu zokurhoxa okanye ucinga ukuba uzakufuna inkxaso ethile ukuze uyeke, unokuthatha isigqibo sokuthetha nomcebisi wokusetyenziswa kweziyobisi okanye utsalele umnxeba kuncedo lokufumana iziyobisi kwizikhombisi ezimbalwa.
Ukuba i-cannabis ikunceda ukulawula iimpawu zomzimba nezengqondo, uya kufuna ukuzama ukutshaya kancinci ngaphandle kokuyeka ngokupheleleyo okanye ukunciphisa ngokuthe ngcembe. Inkxaso yobungcali inokunceda apha, nayo.
Ukuba ufuna ukuyeka ukubandayo
Ngaba uziva ngathi ukulungele ukuyeka ukusebenzisa i-cannabis ngokukhawuleza? Nanga amanyathelo aqhelekileyo wokuthathela ingqalelo:
Lahla izixhobo zakho
Ukubambelela kwisitokhwe sokhula kunye nokutshaya izinto kunokwenza kube nzima ukuphumelela ngokuyeka. Ngokuyilahla okanye ukuyigqithisela phambili, uthintela ukufikelela okulungeleyo, okunokukunceda ukunqanda ukushukuma ngexesha lokurhoxa.
Yenza isicwangciso sokujongana neengxaki
Izichukumisi zinokuba nefuthe elinamandla. Nokuba sele uthathe isigqibo sokuyeka ukutshaya, iindlela ezithile ozidibanisa nokusebenzisa kunokukhokelela kwiminqweno.
Ezi zinto zinokubangela zibandakanya:
- ingxaki yokulala
- uxinzelelo lomsebenzi
- ubona abahlobo obukade utshaya kunye nabo
- ubukele iinkqubo zeTV obukade uzijonga ngelixa uphakamileyo
Zama ukuza noluhlu lwemisebenzi onokuya kuyo xa ezi zinto zibangela, ezinje:
- ukuthatha i-melatonin okanye ibhafu efudumeleyo ukukunceda ulale
- ukuqala kwakho uthotho lweeTV zakho ozithandayo ukunciphisa uxinzelelo
- ukubiza umhlobo omthembayo oxhasa isigqibo sakho
Yitshintshe indlela oqhele ukwenza ngayo
Ukuba ukusebenzisa kwakho i-cannabis kuhlala kwenzeka ngamaxesha aqhelekileyo, ukutshintsha indlela oziphethe ngayo kancinci kunokukunceda ukuba ungayisebenzisi.
Ukuba unomkhwa wokutshaya into yokuqala ekuseni, zama:
- ukucamngca
- Ukuhambahamba
Ukuba uthanda ukutshaya ngaphambi kokulala, zama:
- kufundwa
- Ijelo
- ukonwabela isiselo esihlaziyayo, njengeti okanye itshokholethi eshushu
Gcina ukhumbula ukuba ukutshintsha iinkqubo kunokuba nzima, kwaye kuhlala kungenzeki ngobusuku.
Zama ukuzama iindlela ezimbalwa, kwaye ungazibethi ukuba unengxaki yokunamathela kwindlela yakho entsha kwangoko.
Thatha umdlalo omtsha
Ukuba ukutshaya yinto oqhele ukuyenza xa udikiwe, ezinye iindlela zokuzonwabisa zinokunceda.
Cinga ukuphinda ujonge izinto ezindala ozithandayo, njengemodeli zokwakha okanye ubugcisa. Ukuba izinto zokuzonwabisa ezindala azisenamdla kuwe, zama into entsha, njengokukhwela amatye, ukubheqa iphedi, okanye ukufunda ulwimi olutsha.
Eyona nto ibaluleke kakhulu kukufumana into kuwe ngokwenene Yonwabela, kuba oko kwenza ukuba kube lula ukuba ufuna ukuqhubeka uyenza.
Cela inkxaso evela kubantu obathandayo
Abahlobo kunye nosapho abaziyo ukuba awufuni ukugcina ukutshaya banokunika inkxaso ngo:
- ukunceda ucinge izinto ozithandayo kunye neziphazamiso
- ukuziqhelanisa neendlela zokulwa, njengokuzilolonga okanye ukucamngca, kunye nawe
- ukukhuthaza xa ukurhoxisa kunye neminqweno iba nzima
Nokuba ukwazi ukuba abanye abantu bayasixhasa isigqibo sakho kunokukunceda uzive ukhuthazekile kwaye unakho ukuphumelela.
Fumana uncedo ngeempawu zokurhoxa xa kufuneka
Ayinguye wonke umntu onamava okurhoxa kwi-cannabis, kodwa kwabo benzayo, banokuba bangonwabi.
Iimpawu eziqhelekileyo zibandakanya:
- ingxaki yokulala
- ixhala
- ukucaphuka nolunye utshintsho lweemvakalelo
- intloko ebuhlungu
- umkhuhlane, Ukugodola nokubila
- iphango eliphantsi
Iimpawu zokurhoxa ngokubanzi ziqala ngosuku okanye emva kokuba uyekile kwaye ucoce ngaphakathi kweeveki ezimbini.
Umboneleli wezononophelo lwempilo unokukunceda ulawule iimpawu ezinzima, kodwa uninzi lwabantu lunokuzilawula ngokwabo iimpawu ngo:
- ukusela icaffeine encinci ukuphucula ukulala
- ukusebenzisa ukuphefumla okunzulu kunye nezinye iindlela zokuphumla ukujongana noxinzelelo
- ukusela amanzi amaninzi
Ukuba ufuna ukuzama indlela ethe chu
Ukuba usebenzisa i-cannabis eninzi kunye nomsi rhoqo, ukuyeka ngesiquphe kunokuba nzima. Ukunciphisa kancinci ukusetyenziswa ngokuhamba kwexesha kunokukunceda ube nempumelelo engaphezulu kwaye kunokunceda ukunciphisa ubunzima beempawu zokurhoxa.
Nazi izikhombisi zokuba uqalise:
Khetha umhla wokuyeka
Ukuzinika ixesha elimiselweyo leeveki ezimbalwa okanye inyanga kunokukunceda uyile isicwangciso esifanelekileyo sokuyeka.
Gcina nje ukhumbula ukuba ukukhetha umhla kude kakhulu kunokwenza ukuba kubonakale kukude ngokwaneleyo ukuba uphulukane nenkuthazo kwangoko.
Cwangcisa indlela oza kuyenza ngayo
Ngaba uyafuna ukunciphisa ukhula ngokusetyenziswa kwesixa esithile veki nganye? Sebenzisa kancinane suku ngalunye? Sebenzisa kancinci kangangoko de udlule kunikezelo lwakho lwangoku?
Ezinye izibonelelo ngoku zibonelela ngezixhobo ezinamandla asezantsi okanye iimveliso ezinomxholo osezantsi we-THC. Ukutshintshela kwimveliso ebuthathaka evelisa iziphumo ezimbalwa zengqondo kunokunceda ekunciphiseni.
Zigcine uxakekile
Ngokuzibandakanya nemisebenzi emitsha njengoko unqumle umva, uya kuba nexesha elilula lokuqhubeka kwezi patheni zimiselweyo wakuba ungasasebenzisi i-cannabis kwaphela.
Ukuhlala uxakekile kunokunceda ekukuphazamiseni kwiimpawu zokurhoxa.
Ukufumana uncedo lweengcali
"Unyango lunokuba lukhetho olukhulu xa ufuna ukuphuhlisa imikhwa kunye neendlela zokulwa," utshilo uEgel.
Ucacisa ukuba yinto eqhelekileyo ukubhenela ekusebenziseni iziyobisi ukumelana okanye ukuphepha iimvakalelo ezinzima.
Unyango unokukunceda uphonononge nayiphi na imiba esisiseko enegalelo ekusebenziseni i-cannabis kwaye unike inkxaso njengoko uthatha amanyathelo okuqala okujongana neemvakalelo ezimnyama. Banokukunceda ukuba ujongane nayo nayiphi na imiba ebomini bakho okanye ubudlelwane obunokuba sisiphumo sokusebenzisa kwakho i-cannabis.
Naluphi na uhlobo lonyango lunokuba nesibonelelo, kodwa ezi ndlela zintathu zilandelayo zinokuba luncedo ngokukodwa.
Unyango lokuziphatha kwengqondo (CBT)
Uninzi lweengcali zinoqeqesho kwi-CBT. Le ndlela yonyango ikunceda ukuba ufunde ukuchonga iingcinga ezingafunekiyo okanye eziphazamisayo kunye neemvakalelo kwaye uphuhlise izakhono zokuvelisa ukuzilungisa nokuzilawula.
Umzekelo, ukuba usebenzisa i-cannabis xa uxinezelekile, mhlawumbi uye wafunda (zombini ngokuzazi nangokuqonda) ukuba iyanceda ukunciphisa uxinzelelo kunye nokuzola.
I-CBT inokukufundisa ukuba uqaphele iimpawu zoxinzelelo, ucelomngeni kumnqweno wakho wokutshaya i-cannabis, kwaye ubeke endaweni yalo umkhuba ngoncedo ngakumbi-njengokufuna inkxaso kumhlobo okanye ukusebenza ngengxaki ekucaphukisayo.
Ulawulo lobume obungxamisekileyo
Le ndlela yomeleza indlela yokuziphatha. Ngamanye amagama, kukuvuza ngokungatshayi.
Umntu othabatha inxaxheba kwisicwangciso sonyango sonyango olunokwenzeka, umzekelo, unokufumana iivawutsha zamakhadi ezipho zokutyela, amatikiti emovie, okanye ukungena kumzobo webhaso ngesiphumo ngasinye esibi sovavanyo.
Unyango lokuphucula inkuthazo (MET)
I-MET ibandakanya ukuvavanya izizathu zakho zokuyeka i-cannabis. Endaweni yokuzama ukujongana nayo nayiphi na imiba esisiseko ekusetyenzisweni kwakho kokhula, ugqirha wakho uya kukunceda uphonononge kwaye ubeke phambili iinjongo ezinxulumene nokusetyenziswa kwakho, ngesiqhelo ngokubuza imibuzo evulekileyo.
Olu nyango lunokusebenza njengenyathelo lokuqala kuyo nayiphi na indlela yonyango yokusebenzisa iziyobisi. Inokuba luncedo ngakumbi ukuba uyazi ukuba ufuna ukuyeka ukutshaya kodwa awuqinisekanga ukuba kutheni.
Ungajongana njani nenxalenye yentlalo
Kuqhelekile ukutshaya nabahlobo okanye kwiindawo zentlalo, ezinokwenza kube nzima ngakumbi ukuyeka. Kwaye abanye abantu bacinga ukuba i-cannabis ayinabungozi, ngenxa yoko unokuziva ungathandeki xa usenza isigqibo sokuyeka.
Thetha ngayo
Ukuba uziva ukhululekile ukwabelana, kunokukunceda ukucacisa kwabanye ukuba kutheni ugqibe kwelokuba uyeke. Mhlawumbi uqaphele ukuba ichaphazela imeko yakho, ukulala, okanye ukubanakho ukugxila.
Esi sigqibo sinobuqu bodwa. Kodwa ukuba uyakholelwa ukuba abanye bangacinga ukuba ugweba ukusebenzisa kwabo okuqhubekayo, zama ukusebenzisa izitetimenti (“Andiyithandi indlela endiziva ngayo emva kokutshaya ukhula”) kwaye ndicacisa isigqibo sakho ngokwembono yakho (“Ndidinga ukwenza utshintsho ”).
Oku kubonisa ukuba uzenzela ukhetho olunye ngelixa uhlonipha ukhetho lwabo, ucacisa uEgel.
Beka imida
Ukuba usafuna ukuchitha ixesha nabantu abatshayayo, ukuzibekela imida kunokunceda.
Oku kunokuba yimida yobuqu:
- "Ukuba umntu uthi manditshaye, ndiyakwala kube kanye, emva koko uhambe."
Okanye imida owabelana ngayo nesangqa sakho sentlalo:
- "Ndazise xa uceba ukutshaya kwaye ndiza kuphumela ngaphandle."
- "Nceda ungandiceli ukuba nditshaye okanye undimeme xa utshaya."
Phinda ujonge ubudlelwane kunye neemeko ezithile, ukuba kukho imfuneko
Ukuba uninzi lweentlanganiso zakho zentlalo zigxile ekusetyenzisweni kwentsangu, ukuthatha isigqibo sokuyeka kunokukhokelela ekubeni uvavanye abantu, iindawo kunye nezinto ezazidla ngokuthatha ixesha lakho, u-Egel uyachaza.
"Unokufumanisa ukuba kufuneka unciphise ukubonakaliswa kwakho kwiindawo ezithile okanye ubudlelwane ukuhlonipha imida yakho okanye ukudala indlela yokuphila," kusho u-Egel.
Iindlela zokuphila zihlala zivela kwisigqibo sokuyeka ukusebenzisa izinto, nangona oku kunokuba nzima ukwamkela. Gcina ukhumbula, nangona kunjalo, ukuba olu tshintsho alunakuhlala lusisigxina.
Emva kokukhetha ubuchwephesha obutsha okanye ixesha lokurhoxa, unokufumana kulula ukuphinda ujonge ubuhlobo okanye iindawo ezithile.
Kwaye, abahlobo abaxhasayo bayasihlonipha isigqibo sakho sokuyeka kwaye bakuphephe ukukhuthaza ukuba uqale ukutshaya kwakhona. Ukuba abahlobo bakho basabela ngendlela eyahlukileyo, unokufuna ukuphinda ucinge ngokuchitha ixesha kunye nabo.
Ukuba uyatyibilika
Mhlawumbi uthatha isigqibo sokuya kubanda turkey kodwa ugqiba ukutshaya kwakhona.Okanye ubusenza inkqubela phambili enkulu kodwa emva kobunye ubusuku obubi, obungenabuthongo, uthathe isigqibo sokutshaya ngokudibeneyo ukuze ufumane ukuphumla.
Musa ukuzijongela phantsi. Oku kwenzeka kubantu abaninzi abazama ukuyeka. icebisa ukuba ihlala ithatha iinzame ezininzi zokuyeka ngempumelelo, ke ungoyiki. Awunguye wedwa, kwaye khange usilele.
Ukophula imikhwa kunokuba ngumceli mngeni, kodwa ukusombulula ukuzama kwakhona kukugcina kumkhondo ochanekileyo.
Sigxile ekubuyekezeni umva, kodwa kutshintsho lwakho uyenzile yenza-iintsuku ezininzi ngaphandle kokusebenzisa. Emva koko celomngeni ngokwakho ekwandiseni ixesha lokuyeka kwixesha elizayo.
Khumbula, unokufumana inkxaso kubuchwephesha ngaphandle konyango olukhethekileyo okanye ugqibe kwinkqubo yesiqhelo “yesiqhelo”. Unyango olulula lokuthetha lunokukunceda usebenze ekuphuhliseni uvelwano kwaye uzive uxhaswa ngakumbi kuyo yonke inkqubo yokuyeka.
Izixhobo eziluncedo
Akusoloko kulula ukuyeka wedwa - kodwa akufuneki. Ezi zixhobo zinokukunceda ufumane inkxaso:
- Ukusetyenziswa gwenxa kweziyobisi kunye noLawulo lweeNkonzo zeMpilo yeNgqondo inikezela ngeeyure ezingama-24 zoncedo ezinokukunceda ufumane unyango kwindawo yakho kwaye ufumane ulwazi oluthe kratya malunga nokubuyiselwa kweziyobisi.
- Ukubuyiswa kwe-SMART yindlela esekwe kwisayensi yokunceda ngokwakho ukubuyela kwimeko yesiqhelo. Funda ngakumbi kwiwebhusayithi yabo okanye ufumane intlanganiso kwindawo yakho.
- Iiapps ezinje ngokuba ndinguSober zinokukunceda uhlale umkhondo nesicwangciso sakho sokuyeka.
Umgca wezantsi
Ngelixa abanye abantu banokusebenzisa i-cannabis ngaphandle kokukhutshwa, uninzi lwabantu lujongana nemicimbi yokuxhomekeka okanye yeziphumo ebezingalindelekanga ezingafunekiyo. Ngokuxhomekeke kwimeko yakho, unokukwazi ukuthatha indlela ye-DIY yokuyeka, kodwa oku akusebenzi kuwo wonke umntu.
Ukuba unzima ukunamathela kwindlela ekhokelwa nguwe, cinga ukuthetha nengcali yezempilo yengqondo ngesikhokelo esongezelelweyo.
UCrystal Raypole wayekhe wasebenza njengombhali kunye nomhleli weGoodTherapy. Amacandelo akhe anomdla abandakanya iilwimi zaseAsia kunye noncwadi, uguqulelo lwaseJapan, ukupheka, isayensi yendalo, ubungqingili besini, kunye nempilo yengqondo. Ngokukodwa, uzibophelele ekuncedeni ukunciphisa ukubekwa amabala malunga nemicimbi yezempilo yengqondo.