Ukubuyela kwisicwangciso sokuthintela: Iindlela zokukunceda uhlale kumkhondo

Umxholo

• 1. Ziqaphele izigaba zokubuyela umva
• 2. Yazi oonobangela bakho
• 3. Khumbula izizathu zokuyeka isikolo
• 4. Cela uncedo
• 5. Zikhathalele
• 6. Lawula iimpawu zokurhoxa
• 7. Ziphazamise
• 8. Fowunela umhlobo
• 9. Zivuze
• 10. Landela umzekelo
• Yise kude

Yintoni ebuyela umva?

Ukuchacha kwikhoboka leziyobisi okanye lotywala ayisiyonto ikhawulezayo. Kuthatha ixesha ukufumana ukuxhomekeka, ukujongana neempawu zokurhoxa, kunye nokoyisa umnqweno wokusebenzisa.

Ukubuyela umva kuthetha ukubuyela ekusebenziseni emva kokuba uyekile ixesha elithile. Sisongelo esihlala sikho xa uzama ukufumana kwakhona. IZiko leSizwe lokuSetyenziswa gwenxa kweziyobisi liqikelela ukuba ama-40 ukuya kuma-60 epesenti yabantu ababekhe bangamakhoboka eziyobisi baya kuthi ekugqibeleni baphinde babuye.

Ukwazi amanqanaba okuphinda ubuye kwaye ube nesicwangciso sokujongana nawo kunokukunceda ukuba ungasebenzisi kwakhona. Landela ezi ndlela zilishumi zokukunceda uhlale umkhondo ngokufumana kwakhona.

1. Ziqaphele izigaba zokubuyela umva

Ukuphinda kwenzeke kwenzeka ngokwamanqanaba amathathu: ngokweemvakalelo, engqondweni nasemzimbeni. Inkqubo ingaqala iiveki okanye iinyanga ngaphambi kokuba uqale ukusela okanye usebenzise iziyobisi kwakhona.

Usemngciphekweni wokuphinda ubuye ngexesha ngalinye lezi zigaba zithathu:

• Ukubuyela kwakhona kwiimvakalelo. Ngeli nqanaba, awucingi ngokusebenzisa, kodwa iingcinga zakho kunye nokuziphatha kukuseta ukuba uphinde ubuye. Uyazihlukanisa kwaye ugcina iimvakalelo zakho zibhotile. Uziva uxhalabile kwaye unomsindo. Awutyi okanye ulele kamnandi.
• Ukubuyela kwakhona engqondweni. Kwesi sigaba, usemfazweni nawe. Inxalenye yakho ifuna ukusebenzisa, kwaye inxalenye yakho ayifuni. Ucinga ngabantu kunye neendawo ezinxulumene nokusebenzisa kunye namaxesha amnandi owawunawo xa wawusela okanye usebenzisa iziyobisi. Ukhumbula okuhle kuphela kula maxesha, hayi okubi. Uqala ukubonisana nawe kwaye uceba ukusebenzisa kwakhona.
• Ukuphinda ubuye emzimbeni. Eli linqanaba xa uqala ukusebenzisa kwakhona. Iqala ngokuphelelwa lixesha elinye - isiselo sokuqala okanye ipilisi- kwaye ikhokelele ekusebenziseni rhoqo.

2. Yazi oonobangela bakho

Abantu abathile, iindawo, kunye neemeko zinokukuqhubela ekubeni uphinde usele okanye usebenzise iziyobisi kwakhona. Lumka izinto zakho ezibangela ukuba ubaphephe.

Nazi ezinye zezona zinto zixhaphakileyo ezibangela ukubuyela umva:

• Iimpawu zokurhoxa
• ubudlelwane obubi
• abantu abenza ukuba ukwazi
• Unikezelo lweziyobisi (imibhobho, njl. njl.) Kunye nezinye izinto ezikukhumbuza ngokusebenzisa
• iindawo apho ubusela khona okanye usebenzisa iziyobisi
• ubulolo
• uxinzelelo
• ukungazikhathaleli njengokungatyi, ukulala, okanye ukulawula uxinzelelo kakuhle

3. Khumbula izizathu zokuyeka isikolo

Xa umnqweno wokusebenzisa ii-hits, zikhumbuze ukuba kutheni uqale phantsi indlela yokubuyela kwindawo yokuqala. Cinga ngendlela oziva ungalawuleki ngayo okanye ugula ngayo xa usebenzisa. Khumbula izinto ezihlazo onokuthi uzenze okanye abantu osenokuba ubenzakalisile.

Gxila kwindlela obuya kuba bhetele ngayo ubomi bakho xa uyekile ukusebenzisa iziyobisi okanye utywala ngokulungileyo. Cinga ngento ekuqhubela ukuba uyeke, njengokwakha ubudlelwane obonakeleyo, ukugcina umsebenzi, okanye ukuba sempilweni kwakhona.

4. Cela uncedo

Ungazami ukuzichacha ngokwakho. Ukufumana inkxaso kuya kwenza inkqubo ibe lula kakhulu.

Ugqirha wakho okanye iziko lonyango lokulutha linonyango lokulawula iimpawu zokurhoxa. Umgqirha okanye umcebisi unokukufundisa ngezakhono zokujamelana nokujongana neengcinga ezimbi okanye iminqweno enokukuqhubela ukuba uyisebenzise kwakhona. Usapho kunye nabahlobo bakho banokunika indlebe yobuhlobo xa uziva uphantsi.

Amaqela enkxaso kunye neenkqubo ezili-12 ezinje nge-Alcoholics Anonymous (AA) kunye ne-Narcotic Anonymous (NA) nayo ingaluncedo ekuthinteleni ukubuyela umva.

5. Zikhathalele

Abantu basebenzisa utywala neziyobisi ukuze bazive bonwabile kwaye baphumle. Khangela iindlela eziphilileyo zokuzivuza.

Ngena kwinkqubo yokuzinakekela. Zama ukulala ubuncinci iiyure ezisixhenxe ukuya kwezisi-9 ngobusuku. Yitya ukutya okunezakha-mzimba ezineziqhamo kunye nemifuno emitsha, iiproteni ezingatyebanga kunye neenkozo ezipheleleyo. Yenza umthambo yonke imihla. Ukulandela le mikhwa esempilweni kuya kukunceda uzive ungcono kwaye ulawule ngakumbi ubomi bakho.

Ukuphumla kunye nokuthatha ixesha lokwenza izinto ezikwenza wonwabe yenye indawo ebalulekileyo yokuzikhathalela. Qhubeka usenza ezona zinto uzithanda kakhulu. Yiba nobubele kuwe. Yamkela ukuba ukubuyiswa yinkqubo enzima kwaye wenza konke okusemandleni akho.

6. Lawula iimpawu zokurhoxa

Ukurhoxa kwiimpawu ezinje ngokuba nobucaphucaphu, ukungcangcazela, kunye nokubila kunokuba nzima kangangokuba ufuna ukusebenzisa iziyobisi kwakhona ukuze uzinqande. Kulapho iqela lakho lokuchacha liza khona. Amayeza anokunceda ukulawula iimpawu zokurhoxa ngaphambi kokuba zibangele ukubuyela umva.

7. Ziphazamise

Kungokwemvelo ukuba iingcinga zakho zikhawuleze zisebenzise iziyobisi okanye utywala. Yithambise ngobumnene ugxile kwimisebenzi esempilweni.

Baleka phandle, uhambe nenja yakho, okanye uye esidlweni kunye nabahlobo. Okanye, hlala ubukele enye yeemovie zakho ozithandayo.

Iminqweno emininzi ihlala okwexeshana nje.Ukuba ungabamba imizuzu eli-15 ukuya kwengama-30, ungoyisa.

8. Fowunela umhlobo

Yiba nomntu ofowunela amaxesha abuthathaka xa unokubuyela kwimikhwa yakho yakudala. Umhlobo olungileyo unokuthetha phantsi aze akukhumbuze ngazo zonke izinto ezintle ebomini bakho ekufanele uzikhusele ngokuyeka iziyobisi notywala.

9. Zivuze

Ukuchacha akukho lula. Zinike ikhredithi kwinzuzo nganye encinci oyenzileyo- iveki enye usekrelekrele, inyanga enye ususe iziyobisi, njl. Kwinjongo nganye oyiphumezileyo, zinike umvuzo njengenkuthazo yokuqhubela phambili. Umzekelo, zibhukishe umyalezo wokuphumla okanye uzithengele into oneliso lakho kuyo.

10. Landela umzekelo

Ukuba awuqinisekanga ukuba uhamba njani kwinkqubo yokubuyisela kwimeko yesiqhelo, landela enye yeemodeli zesicwangciso sokuthintela ukubuyela umva ezikhoyo. Ukusetyenziswa gwenxa kweziyobisi kunye nengcali yezempilo yengqondo uTerry Gorski unesicwangciso samanyathelo okuthintela ukubuyela umva okunokukunceda uqaphele kwaye ulawule iimpawu zokubuyela umva. Ugqirha wezengqondo kunye nochwephesha weziyobisi G. Alan Marlatt, PhD, iphuhlise indlela esebenzisa ukukhetha kwengqondo, indlela yokuziphatha, kunye nendlela yokuphila ukuthintela ukubuyela umva.

Yise kude

Ukuchacha kwikhoboka leziyobisi notywala kunokuba yinkqubo ende kunye nocelomngeni. Amathuba okubuyela umva aphezulu.

Kubalulekile ukuba uqaphele amanqanaba amathathu okubuyela umva: iimvakalelo, ingqondo kunye nomzimba. Jonga imiqondiso yokuba uza kuqala ukusebenzisa kwakhona.

Fumana uncedo lweengcali, kwaye uzikhathalele ngexesha lokuchacha. Okukhona uzimisele ngakumbi kwinkqubo, kokukhona uya kuba nempumelelo.