Ukutyikitya ukuSela kwakho oNgcolileyo kunokuba yingxaki

Umxholo

• Yintoni ebangela ingxaki yokusela?
• Yintoni ongayenza ukuba ucinga ukuba unengxaki yokusela
• Uphengululo lwe

Ngobunye ubusuku ngoDisemba, uMichael F. waphawula ukuba ukusela kwakhe kuye kwanda kakhulu. "Ekuqaleni ubhubhane kwaba phantse uhlobo fun," uxelela Ubume. "Kwakubonakala ngathi inkampu ngaphandle." Kodwa ngokuhamba kwexesha, uMichael (owacela ukuba igama lakhe litshintshwe ukukhusela ukungaziwa kwakhe) waqala ukusela ngakumbi iibhiya, kwangoko nangaphambili kwemini.

UMichael akayedwanga. Umntu oxeliweyo kwabasibhozo baseMelika unengxaki yokusetyenziswa kotywala, ngokophando olupapashwe kwi IJAMA yengqondo. Kwaye uphononongo lubonakalise ukonyuka okubonakalayo kokusela kunye nokusetyenziswa gwenxa kweziyobisi kulo lonke ubhubhane we-COVID-19. Idatha yokuthengisa kunye nedatha yabathengi uNielsen uxele ukonyuka kwepesenti engama-54 kwintengiso yesizwe yotywala kule veki iphelileyo kaMatshi 2020, kunye neepesenti ezingama-262 ezonyukayo kwintengiso yotywala ekwi-intanethi xa kuthelekiswa no-2019. Ukusela utywala kunokwandisa umngcipheko wezempilo, kubandakanya "uluhlu lwezifo ezosulelayo nezingosuleliyo kunye nokuphazamiseka kwengqondo, okunokwenza umntu abe sesichengeni ngakumbi kwi-COVID-19."

Iingcali zempilo yengqondo ezijolise ekusetyenzisweni gwenxa kotywala nakwiziyobisi zithi zininzi izinto ezinokubangela ukuba umntu aqale ukusela ngakumbi. Kwaye ubhubhani we-COVID-19, ngelishwa, unike uninzi lwabo.

"Iindlela zabantu zokuphila ziphazamiseka. Abantu baqala ukulala kakubi. Baye babe nexhala ngakumbi, kwaye ngokuqinisekileyo kukho into yokuzinyanga kule nto ngotywala," utshilo uSean X. Luo, MD, Ph.D., ugqirha wezifo zengqondo. eNew York. "Abantu basela kakhulu ukuze bazive bhetele, balale ngcono, njalo njalo. Kwaye ngenxa yokuba ezinye iimeko ezinokukhuthaza impilo esempilweni- ukuzonwabisa, intlalontle- azikho, abantu basebenzisa utywala ukufezekisa ukwaneliseka kwangoko." (Inxulumene: Ukuncama kwindlela yokuzivocavoca kundincede ndiyeke ukusela ngokulungileyo)

Ukuba uphakathi kwabo baqale ukusela kakhulu ngexesha lobhubhane, usenokuzibuza ukuba ingaba kufikelelwe kwinqanaba lengxaki yokusela. Nantsi into ekufuneka uyazi.

Yintoni ebangela ingxaki yokusela?

"Utywala" ayisiyo isifo esisemthethweni sonyango, kodwa "ingxaki yokusebenzisa utywala", utshilo uGqirha Luo. ("Utywala" ligama elixhaphakileyo kule meko, kunye "nokusetyenziswa gwenxa kotywala," kunye "nokuxhomekeka etywaleni.") "Utywala umnqweno wokusebenzisa utywala, nokuba kukho iziphumo ezibi.

UGqr Luo uthi: "Ukuphazamiseka kokusetyenziswa kotywala kuchazwa njengokusetyenziswa kotywala okuphazamisa ukusebenza kwabantu kwiindawo ezininzi ezahlukeneyo. “Abuchazwa ngokungqongqo ukuba usela kangakanani okanye usela kangakanani na. Noko ke, ngokuqhelekileyo ngaphaya komlinganiselo othile utywala buya kuyichaza ingxaki.” Ngamanye amazwi, umntu unokuthi athathwe njengotywala "olula" kodwa usenokuphazamiseka kokusetyenziswa kotywala, ngelixa umntu onokusela rhoqo kodwa imisebenzi yakhe ingathintekiyo ayinakuchaphazeleka.

Endaweni yokujonga isixa oselayo, kungcono ujonge iindlela ezahlukeneyo zokufumanisa ukuba ngaba ukusela kwakho utywala kuye kwaba yingxaki na, utshilo uGqirha Luo. "Ukuba uvule i Unyango woNyango kunye neNgcaciso yeNcwadi yeNgxaki yeNgqondo, [ingxaki yokusetyenziswa kotywala ichazwa] kukurhoxa kunye nokunyamezelana, nto leyo eyonyusa inani lotywala obusebenzisayo, utshilo. "Kodwa kwakhona, ichazwa ikakhulu zizinto ezinjengexesha elongezelelekileyo olisebenzisa, ulifumana, okanye ukuchacha ekusebenziseni."

Xa ukusela kuqalisa ukuphazamisana nokusebenza kwakho kwentlalo okanye umsebenzi, okanye uqalisa ukwenza izinto eziyingozi ngaxeshanye njengokusela nokuqhuba, oko luphawu ukuba yingxaki, utsho. Eminye imizekelo eyongezelelweyo yeempawu zokuphazamiseka kokusetyenziswa kotywala kubandakanya ukufuna ukusela kakhulu kangangokuba awukwazi ukucinga ngayo nayiphi na enye into, ukuqhubeka nokusela nangona kuchaphazela ubudlelwane bakho nabantu obathandayo, okanye ukufumana iimpawu zokurhoxa ezifana nokuphuthelwa, ukungazinzi, isicaphucaphu, ukubila, intliziyo ebalekayo, okanye ixhala xa ungaseli, ngokweZiko leLizwe kuTywala kunye noTywala.

Ugqirha Luo uphawula ukuba ukuba "uneemeko zengqondo nezonyango" ezinokuthi zonyuswe yindlela osela ngayo (njengeswekile) "okanye ukuba ukusela kubangela uxinzelelo kunye noxinzelelo kwaye usaqhubeka nokusela, obu bubungqina bokuba utywala isiba yingxaki. "

Yintoni ongayenza ukuba ucinga ukuba unengxaki yokusela

Ngokuchasene nokucinga okuqhelekileyo malunga nokusetyenziswa kotywala, uninzi lwabantu unako ukunciphisa ukusela okanye ukuyeka ngokupheleleyo, utshilo uMark Edison, MD, Ph.D., ugqirha wezengqondo kunye neengcali zotywala. Edison. "Kunyaka kamva, uninzi lwabo alunangxaki ngotywala kwakhona."

Olunye uphononongo olwenziwe ngo-2005 kubantu abaxhomekeke etywaleni bafumanisa ukuba kuphela ngama-25 eepesenti abathathi-nxaxheba abesahlelwa njengabantu abaxhomekeke etywaleni kunyaka olandelayo, nangona ngama-25 eepesenti abathathi-nxaxheba afumana unyango. Uphononongo olulandelelweyo lwe-2013 ngokufanayo lufumene ukuba uninzi lwabo baphinde babuyela ekuxhomekekeni kotywala abazange "bafikelele naluphi na uhlobo lonyango okanye inxaxheba ye-12." Ifumene unxibelelwano phakathi kokubuyisela kwimeko yesiqhelo kunye nezinto ezinje ngokuba yinxalenye yeqela lenkolo kwaye usandula ukutshata okokuqala okanye uthathe umhlala-phantsi. (Eyeleleneyo: Ziziphi iiNzuzo zokungaseli utywala?)

UGqr. Edison uthi: “Zininzi iintsomi [ezimalunga nokusetyenziswa kotywala]. "Enye intsomi kukuba kufuneka ufikelele 'kwi-rock bottom' ngaphambi kokuba utshintshe. Loo nto ayixhaswanga luphando." Enye intsomi kukuba kufuneka uhambe kakuhle ukuze ulawule utywala. Ngapha koko, ngenxa yokubakho kweempawu zokurhoxa, ukuphelisa ukusetyenziswa kotywala kuhlala kukhetha ukuyeka "ukubandayo."

Ukuba uziva ngathi ukusela kwakho kube yingxaki, zininzi izinto onokuzenza ngoku ukukunceda ukunciphisa ukusela kwakho ngendlela ekhuselekileyo nesempilweni. Ugqirha Edison ucebisa abantu ukuba batyelele iwebhusayithi ye-NIAAA, ethi ibonelele ngolwazi kuyo yonke into ukusuka kwindlela yokufumanisa ukuba ingaba ukusela kwakho kuyingxaki na kumaphepha okusebenzela asebenzisanayo nakwiikhalityhuleyitha ukukunceda utshintshe indlela osela ngayo.

ISmartRecovery.org, iqela lasimahla, elixhasa abantu abafuna ukuyeka ukusela okanye bayeke ngokupheleleyo, sesinye isixhobo esincedayo kwabo bafuna ukwenza utshintsho, utshilo uGqirha Edison. (Eyeleleneyo: Ungayeka njani ukusela utywala ngaphandle kokuziva ngathi yiPariah)

UGqr. Edison uthi: “Usenokungakuthandi ukuba kwiqela [lenkxaso yoontanga] ekuqaleni, yaye kufuneka uzame ubuncinane amaqela amathathu ngaphambi kokuba wenze isigqibo sokuba uqhubeke uqhubeka kusini na. (Oku kuyakukunika ithuba lokufumana uhlobo lweentlanganiso oluziva lukufanele.) "Kodwa uyakufumana inkuthazo kumalungu eqela. Uzakufumana izisombululo ngokumamela abanye abantu bezama ukuzinceda. Uya kuva amabali afana nelakho Ngoku uya kuva amabali akhathazayo, kodwa uyakukhunjuzwa ukuba awuwedwa.

Ukujoyina iqela lenkxaso yoontanga kunokukwenza uzive uxhaswa ngakumbi kwimizamo yakho yokufumana kwakhona ingxaki yokusebenzisa utywala, kunye nokunciphisa ukuthanda utywala, ukuziva unetyala okanye uneentloni, ngokutsho kwinqaku Ukusetyenziswa gwenxa kweZiyobisi kunye noBuyiselo kwiSimo sesiqhelo. Inqaku liphawula ukuba kwiimeko ezininzi, inkxaso yoontanga ayithathi indawo yonyango kunye neengcali zempilo yengqondo, ekubeni abaququzeleli abanalo uqeqesho olwaneleyo "lokulawula iimeko zengqondo okanye iimeko ezinobungozi obukhulu." Kufuneka udibane nengcali yempilo yengqondo enokucebisa ukuba ujoyine iqela lenkxaso yoontanga. (Idibeneyo: Ungalufumana njani olona nyango lubalaseleyo kuwe)

Uninzi lweengcali zempilo yezengqondo ezijolise kumlutha zinika iiseshoni zokucebisa nge-Zoom, kwaye abanye baye bakwazi ukuvula ngokukhuselekileyo iiofisi zabo ukuze banike iingcebiso ngaphakathi, utshilo uGqirha Luo. "Ngaphezulu koko, kukho unyango olunzima kakhulu apho [izigulana] zingahlulwa kwindawo ezikufutshane nabo okanye ukuba zifuna ukukhupha ityhefu emzimbeni kwaye akukhuselekanga ukuzenzela izigulana," (kwimeko yabantu Ukusela izixa ezikhulu zotywala kwaye uqalise ukufumana iimpawu zokurhoxa ezinje ngombono okanye ukuxhuzula), ucacisa uGqirha Luo. "Ke ungahamba uyokufuna unyango lwezigulana ezingalaliswayo kwezi zivulekileyo nangona zivulekile." Ukuba ucinga ukuba unengxaki yokusebenzisa utywala, i-NIAAA icebisa ukuba uvavanywe ngugqirha okanye ngugqirha ukuze ubone ukuba loluphi uhlobo lonyango olulungele wena.

Ukuba ujonga indlela osela ngayo utywala ngexesha lobhubhani we-COVID-19 oqhubekayo kwaye ukrokrela ukuba unengxaki, kusoloko luncedo ukufuna ingcebiso yengcali yokusetyenziswa kakubi kweziyobisi kunye nokuthetha namalungu osapho athembekileyo, izihlobo, kunye/okanye. esibathandayo inkxaso eyongezelelweyo.

Uphengululo lwe