Wi gɛt ɔlkayn abit dɛn na wi layf, nɔto so? Sɔm gud, sɔm nɔ so gud. Fɔ ɛgzampul, sɔm pipul dɛn gɛt di abit fɔ nɔ lɔk di kɔba na di kichin if dɛn lɛf am opin. I kin mek pɔsin vɛks smɔl, bɔt i nɔ kin rili bad. Bɔt sɔm abit dɛn de we kin rili afɛkt wi layf ɛn wi wɛlbɔdi. Jɔs tink bɔt, abit dɛn lɛk fɔ bit wi nel, fɔ it wi skin, ɛn pul wi ia. Dis na tin dɛn we wi kin du we wi nɔ ivin no. Dɛn kayn abit ya kin ambɔg di tin dɛn we yu de du ɛvride, mek yu gɛt strɛs na yu maynd, ɛn ivin mek yu gɛt prɔblɛm wit yu bɔdi. So if yu gɛt abit bak we at fɔ stɔp ɛn nid ɛp fɔ pul am, di tritmɛnt we wi de tɔk bɔt tide we dɛn kɔl Habit Reversal Training (HRT) go rili yusful fɔ yu.
Fɔ tɔk am simpul wan, wetin na Habit Rivasal Trenin (HRT)?
Habit Reversal Training, ɔr HRT fɔ shɔt, na bihayvya tritmɛnt wae de no yu bad, yu nɔr want ɛn riples am wit wan tin wae nɔr bad. Fɔ tɔk am simpul wan, wetin wi de du na fɔ tren wi bren fɔ se "stɔp" to di bad abit ɛn du ɔda tin di sem tɛm.
I tan lɛk pɔt we de na rod. Wi kin fɔdɔm insay de ɔltɛm we wi de waka na da rod de. Wetin HRT de du na, we wi de kam fɔdɔm insay da pɔt de, i de no am ɛn tich wi ɔda we, ɔda we, fɔ pas di pɔt. As tɛm de go, we wi rich na di pɔt, wi kin yus fɔ tek di nyu rod we wi nɔ ivin no. Di ol abit nɔ de igen.
Dis we ya na tu sayɛnsman dɛn we bin de stɔdi bɔt pɔsin in maynd fɔ di fɔstɛm insay di 1970 dɛm. Frɔm da tɛm de, bɔku risach dɔn sho se i de wok fayn.
Us kayn abit dɛn kin yuse fɔ HRT tritmɛnt?
Dis tritmɛnt we dɛn kin du kin ɛp fɔ stɔp bɔku pan di tin dɛn we kin apin we pikin ɛn big pipul dɛn kin gɛt we dɛn de pe atɛnshɔn pan dɛn bɔdi. Lɛ wi tek tɛm luk wetin na dɛn abit ya.
| Tayp fɔ di abit | Ɛgzampul dɛn |
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| Di Kɔmɔn Abit dɛn |
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| Biheviɔr dɛn we gɛt fɔ du wit Mɛdikal Kɔndishɔn |
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If yu nid ɛp fɔ stɔp dis abit, i go fayn fɔ mek yu go to pɔsin we gɛt ɛkspiriɛns wit HRT, lɛk pɔsin we de gi advays.
Aw dis HRT tritmɛnt de wok?
We dɛn de du dis tritmɛnt, yu kin wok wit pɔsin we de gi advays. Bɔku impɔtant tin dɛn de we wi fɔ du. Lɛ wi tɔk smɔl bɔt ɛni wan pan dɛn.
1. Trenin fɔ mek pipul dɛn no bɔt ɔda pipul dɛn
Dis na di fɔs ɛn impɔtant tin we wi fɔ du. Wetin wi de du ya na fɔ mek yusɛf no we yu gɛt da bad abit de ɛn aw yu de du am. I tan lɛk se yu put CCTV kamɛra na yu bɔdi ɛn sho yusɛf wetin yu de du. Sɔm ɔda smɔl smɔl tin dɛn de fɔ du fɔ dis bak.
- Rispɔns Diskripshɔn: Fɔs, yu ɛn yu advaysa go tɔk bɔt di abit ditayli. Lɛ wi se yu abit na fɔ bit nel. "We a de wach TV, a nɔ no se a kin put mi an na mi mɔt. Dɔn a kin bit mi indeks finga nel bitwin mi tit. Sɔntɛnde a kin chew di gam we de rawnd am." Diskrayb ɔltin frɔm di smɔl smɔl tin dɛn lɛk dis.
- Rispɔns Ditekshɔn: Neks, ɛvri tɛm we yu du da abit de, yu fɔ no am, "O... A de du dis naw." We yu no am we yu de wit di pɔsin we de advays yu, i go ɛnkɔrej yu. If yu de du am we yu nɔ ivin no, i go sho yu am. Ivin na os, we yu bigin fɔ bit yu nel, yu kin tɛl yusɛf se, "Okay, a de du dis naw."
- Trenin fɔ wɔn yu kwik kwik wan: We yu dɔn no mɔ bɔt ustɛm yu de du wan abit, wi kin luk di tin dɛn we yu de tink bɔt, filin, ɛn muvmɛnt we kin kam na yu maynd we yu want fɔ du di abit. Fɔ ɛgzampul, if yu de bit yu nel, yu an kin de muf go na yu mɔt bifo yu bit. Ɔ yu kin fil se dɛn de mɔna yu smɔl ɔ yu de bost. Wi kin lan fɔ no dɛn "sayn dɛn we de wɔn pɔsin kwik kwik wan." Wi kin luk bak we yu go mɔs du di abit. I kin bi we ɛgzam de kam, we pɔsin de kɔl yu, ɔ we yu jɔs sidɔm rawnd.
Dis fɔs tin we yu fɔ du tan lɛk we yu de spay di tifman in rod, di tɛm, ɛn di we aw i de kam bifo yu kech am. If yu sabi ɔl di tin dɛn bɔt di tifman, i go izi fɔ kech am.
2. Kɔmpitin Rispɔns Trenin
Naw wi no wetin na wi bad abit, ustɛm i kin apin, ɛn wetin na di fɔs sayn dɛn. Di sɛkɔn tin we wi fɔ du na fɔ du ɔda tin we go mek wi nɔ ebul fɔ du da bad abit de we wi fil se wi want fɔ du am. Dɛn kɔl dis ‘Kɔmpitin Rispɔns’.
Bɔku tin dɛn de we yu fɔ tink bɔt we yu de pik dis we fɔ sɔlv di prɔblɛm.
- Dat fɔ mek i nɔ pɔsibul fɔ du da ol bad abit de.
- Yu fɔ ebul fɔ de na da akshɔn de fɔ at le wan minit.
- I fɔ bi nɔmal akshɔn we nɔ kin tan lɛk se na strenj to ɔda pipul dɛn.
- I fɔ bi sɔntin we pɔsin kin du ɛnisay, we nɔ gɛt ɛni ikwipmɛnt.
Wetin dɛn kin du fɔ mek dɛn nɔ bit di nel?
- Hol di handel tayt tayt na yu an ɛn kip am na sayd. Dɔn yu nɔ go ebul fɔ put am na yu mɔt.
- Klap yu an dɛn togɛda.
- If yu de na chia, sidɔm pan yu an.
- Tay yu an dɛn.
We yu dɔn pik wan kɔntra-akshɔn we fit yu, yu kin praktis am wit yu instrɔkta. εni tεm we yu fil fכ bit yu nel dεm, yu de du di akshכn we yu pik (e.g., fכ kכl yu fist dεm).
3. Fɔ gɛt sɔshal sɔpɔt (Intensive Training) .
Dis na di tɔd tin we yu fɔ du. Dɛn kin kɔl dis bak ‘Motiveshɔn ɛn Kɔmplians’. Fɔ tɔk am simpul wan, i min fɔ mek pipul dɛn we de nia yu, lɛk yu famili ɛn padi dɛn, tek pat pan yu waka.
Fɔ ɛgzampul, we yu si yu mama, papa, brɔda ɛn sista, ɔ yu bɛst padi de du di ɔda tin (we de swɛt yu an), dɛn de prez yu. Dem se somtin laik, "Wow... great! Yu de du dat rili wel." Dat na big boost fɔ yu.
Dɔn bak, if yu fɔgɛt ɛn bigin fɔ bit yu nel, dɛn nɔ go harsh, bɔt dɛn go mɛmba yu wit lɔv fɔ "gɛt yu an dɛn dɔti." Dis soshal sɔpɔt go mek yu nyu abit strɔng mɔ.
Ɔda tin dɛn we de ɛp apat frɔm HRT
Apat frɔm di tri men tin dɛn we wi dɔn tɔk bɔt, dɛn kin ad tu ɔda we dɛn fɔ tren fɔ dis tritmɛnt.
Trenin fɔ Rilaks
Bɔku tɛm, dɛn bad abit ya kin apin mɔ we wi strɛs. So, if wi praktis we dɛn fɔ mek wi maynd kol, wi nɔ go want fɔ du da bad abit de. Yu advaysa kin tich yu tin dɛn lɛk:
- Fɔ tink gud wan
- Tink dip
- Dip briz ɛksesaiz
- Di mɔsul dɛn we de rilaks we de go bifo
- Tin dɛn lɛk fɔ lisin to myuzik, fɔ rid buk, ɛn fɔ ɛksesaiz.
Jɛnɛralayzeshɔn Trenin
Wetin yu de du ya na fɔ praktis di nyu ‘ɔpɔzit akshɔn’ we yu dɔn lan na difrɛn ples, difrɛn tɛm. Yu nid fɔ praktis dis ɔlsay, nɔto jɔs na os, lɛk na bɔs, na klas, na wokples. As yu de kɔntinyu fɔ du dis, di nyu tin we yu de du go bi abit we yu nɔ go ivin no, ɛn di ol bad abit go dɔn kpatakpata.
Yu tink se dis tritmɛnt rili wok?
Yɛs. Ɔl togɛda, bɔku stɔdi dɛn dɔn sho se HRT na rili fayn we fɔ ridyus bɔku abit dɛn.
Bɔt, wi nid fɔ ɔndastand wan tin. Insay mɔ kɔmpleks kɔndishɔn, lɛk fɔ dipen pan nikotin ɔ Obsessive-Compulsive Disorder (OCD) , HRT nɔmɔ nɔto kɔmplit tritmɛnt. If dɛn kayn tin ya, dɛn kin nid mɛrɛsin ɔ ɔda saykilɔjik tritmɛnt dɛn apat frɔm HRT. Yu kin tɔk to yu dɔktɔ bɔt us tritmɛnt plan we go fayn fɔ yu.
Aw lɔng HRT tritmɛnt kin tek?
No tɛm nɔ de we dɛn dɔn sɛt fɔ dis. I dipen pan tin dɛm lɛk di kɔmplisiti fɔ yu rutin ɛn aw yu kɔmit to am. Apat frɔm we yu mit wit di advaysa, di "homwok" pat we yu kin du na os impɔtant bak.
Sɔm pipul dɛn kin ebul fɔ lɛf dis abit fayn fayn wan insay sɔm mɔnt. Ɔda wan dɛn kin tek wan ia ɔ mɔ. Pipul dεm wae gεt lכng tεm kכndyushכn, lεk tik dizכrd כ dεrmatotillomania, kin nid fכ atɛnd "mεntenans" sεshכn wan wan tεm ɔlsay na dεn layf, ivin afta dεn fכs HRT tritmεnt.
Ustɛm a fɔ go to dɔktɔ?
If yu dɔn tray HRT ɛn i nɔ de wok, tɔk to yu dɔktɔ ɔ pɔsin we de gi yu advays bak. Sɔntɛm ɔda tritmɛnt we yu go yuz go bɛtɛ fɔ yu.
Dɔn bak, if di abit kam bak afta yu dɔn brok am wit HRT, nɔ wɔri. If yu mit wit di advaysa bak ɛn atɛnd sɔm fɔlɔp sɛshɔn dɛn, dat kin mek yu go bak na di rayt rod.
I kin mek yu shem ɛn i nɔ kin izi fɔ gri se wan abit de ambɔg yu layf. Bɔt mɛmba se, di kwik we yu go fɛn ɛp, na di mɔ yu go ebul fɔ kɔntrol di we aw yu de biev ɛn liv di layf we yu want.
Fɔ lɔng tɛm naw, HRT dɔn ɛp bɔku bɔku pipul dɛn fɔ lɛf dɛn abit dɛn we de mɔna dɛn. If yu nid ɛp, nɔr frayd fɔ go to yu dɔktɔ ɔr pɔrsin wae sabi bɔt yu maynd. Dɛn nɔ de fɔ jɔj yu, dɛn de fɔ ɛp yu.
Mɛsej we dɛn kin kɛr go na os
- Habit Reversal Training (HRT) na fayn tritmɛnt we de riples yu bad abit wit ɔda we we nɔ bad.
- Tri men tin dɛn de fɔ du dis: Aw fɔ no , Kɔmpitishɔn Rispɔns , ɛn Sɔshial Sɔpɔt.
- Dis kin rili ɛp fɔ bɔku abit dɛn we gɛt fɔ du wit bɔdi, lɛk fɔ bit yu nel, fɔ pul yu ia, ɛn fɔ pik yu skin.
- Di lɔng we aw dɛn kin trit am kin difrɛn frɔm wan pɔsin to ɔda pɔsin. Di we aw yu de gi yu layf to Jiova ɛn di trenin we yu go gɛt go afɛkt di tin we go apin to yu bad bad wan.
- If wan abit de ambɔg yu layf, nɔ shem ɔ fred fɔ go to dɔktɔ ɔ advaysa fɔ ɛp yu. Na impɔtant step fɔ mek yu wɛl.
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