Wi ɔl gɛt sɔm smɔl smɔl abit dɛn, nɔto so? Sɔntɛnde wi kin bit wi nel, twirl wi ia, ɔ pik wi chin we wi nɔ ivin no. Pan ɔl we sɔm pan dɛn tin ya nɔ bad, sɔm abit dɛn kin afɛkt wi layf, aw wi de luk, ɛn wi maynd. So if yu nid ɛp fɔ brok yu abit lɛk dis, tide wi go tɔk bɔt wan rili fayn we fɔ du am.
Fɔ tɔk am simpul wan, wetin na Habit Rivasal Trenin (HRT)?
Habit Reversal Training (HRT) na wan tritmɛnt fɔ di we aw pɔsin de biev. Fɔ tɔk am simpul wan, i min fɔ chenj wan bad abit we yu nɔ want ɔ we yu nɔ want, wit wan we nɔ bad, dɔn yu pul di bad abit. Sɔm abit dɛn we wi ɔl gɛt, lɛk fɔ fɔgɛt fɔ lɔk di domɔt na di kɔba na di kichin, kin mek wi vɛks, bɔt dɛn nɔ kin ambɔg wi.
Bɔt sɔm abit dɛn lɛk fɔ pik di skin ɔltɛm ɛn pul di ia, kin afɛkt di tin dɛn we wi kin du ɛvride ɛn bak wi bɔdi ɛn maynd wɛlbɔdi. If yu nid ɛp fɔ lɛf yu abit lɛk dis, HRT kin bi fayn tin fɔ ɛp yu fɔ kɔntrol yu bihayvya.
Us kayn abit dɛn dis tritmɛnt de ɛp wit?
HRT de ɛp fɔ trit difrɛn kayn kɔmpalsiv bihayvya, mɔ di bɔdi-fɔs ripit bihayvya, pan big pipul ɛn pikin dɛm.
| Di kayn we aw di abit tan | Ɛgzampul dɛn |
|---|---|
| Jɛnɛral abit dɛn | Nel bit, hair curling, nos pik, thumb sucking, soshal smok |
| Abit dɛn we gɛt fɔ du wit di sik dɛn we pɔsin kin gɛt we i de mɛn pipul dɛn | Kכndishכn dεm lεk Dεrmatillomania, Trichotillomania, Tics εn Tourette sεndrכm |
If yu nid ɛp fɔ stɔp dis abit ɔr fɔ kɔntrol dɛn kayn tin ya, tink bɔt fɔ go to pɔsin we de advays yu bɔt mental wɛlbɔdi biznɛs, lɛk sayɛnsman we gɛt ɛkspiriɛns wit HRT.
Aw di Habit Rivasal Trenin (HRT) de wok?
We yu de du HRT tritmɛnt, yu go nid fɔ wok wit pɔsin we de advays yu bɔt mental wɛlbɔdi biznɛs . Tri men tin dɛn de we wi fɔ du fɔ du dis.
1. Trenin fɔ mek pipul dɛn no bɔt ɔda pipul dɛn
Dis na di fɔs ɛn impɔtant tin we wi fɔ du. I min se yu fɔ no ustɛm ɛn aw yu de du yu bad abit.
- Tɔk bɔt di abit: Yu ɛn di pɔsin we de gi yu advays go no ustɛm di abit ɛn tɔk bɔt ɛni muvmɛnt we de insay. Fɔ ɛgzampul, yu kin rɔb yu lip bifo yu bit yu nel.
- Habit Recognition: Ɛvri tɛm we yu du da bad abit de, yu fɔ no am bay we yu se, "A de du dis naw." Di pɔsin we de advays yu go prez yu we yu no am. If yu de du di sem tin sikrit wan, i go sho yu am.
- Fɔ no di tin dɛn we de sho se yu gɛt di abit: We yu dɔn sabi fɔ no di abit, di pɔsin we de gi yu di advays go ɛp yu fɔ no di smɔl smɔl tin dɛn we de kam bifo yu du di abit. I kin bi fɔ want fɔ du am, ɔ fɔ bi di bɛsis muvmɛnt lɛk fɔ put yu an na yu mɔt fɔ bit yu nel. Yu go no bak we di abit kin apin mɔ, lɛk we yu strɛs ɔ yu at pwɛl.
2. Praktis ɔda we fɔ biev (Kɔmpitishɔn Rispɔns Trenin) .
Dis na di sɛkɔn tin we yu fɔ du. Wetin kin apin ya na dat yu kin lan fɔ du ɔda tin we kin mek yu nɔ du da bad abit de na yu bɔdi .
Dis nyu bihayvya fɔ bi sɔntin we de mek di ol bad abit nɔ pɔsibul fɔ du. I fɔ bi bak sɔntin we ɔlman sabi ɛn we pɔsin kin du ɛnisay.
Imajin se yu de tray fɔ stɔp fɔ bit yu nel dɛn. Na sɔm tin dɛn we yu kin du:
- Kip yu an dɛn tayt ɛn na di sayd.
- Klap yu an dɛn togɛda.
- If yu sidɔm, sidɔm wit yu an dɛn oba yu ed.
- Krɔs yu an dɛn akɔdin to yu chɛst.
We yu dɔn pik ɔda we fɔ biev, dɛn go ɛp yu fɔ praktis am insay sɛshɔn wit di pɔsin we de advays yu.
3. Motiveshɔn ɛn soshal sɔpɔt (Intensiv Trenin) .
Dis na di las stej. Dis na di say we yu kin gɛt sɔpɔt frɔm yu fambul ɛn padi dɛn fɔ di wok we yu de du. Fɔ ɛgzampul:
- We dɛn si yu de du da kɔmpitin bihayvya de, dɛn kin gladi fɔ yu.
- We yu want fɔ du wan ol bad abit, dɛn kin mɛmba yu wit lɔv fɔ du nyu tin.
Ɛni ɔda tin dɛn de we de ɛp apat frɔm dis?
Yɛs. Apat frɔm dɛn tri men tin ya, di pɔsin we de advays yu kin tich yu tu ɔda we dɛn.
Trenin fɔ Rilaks
Bɔku tɛm, dɛn abit ya kin apin mɔ we wi strɛs . So i rili impɔtant fɔ praktis we dɛn fɔ rilaks. Tin dɛn we go ɛp fɔ du dis na:
- Fɔ tink gud wan we yu de tink gud wan
- Dip briz ɛksesaiz
- Fɔ ɛksesaiz fɔ yu bɔdi
- Fɔ rid ɔ rayt buk
- Fɔ lisin to myuzik
Jɛnɛralayzeshɔn Trenin
Wetin kin apin na dat yu de praktis da nyu, gud bihayvya de (kɔmpit bihayvya) na difrɛn sityueshɔn, na difrɛn envayrɔmɛnt. As yu de kɔntinyu fɔ du dis nyu tin, afta sɔm tɛm i kin bi abit we yu nɔ ivin no, ɛn di ol bad abit kin dɔnawe wit am kpatakpata.
Yu tink se HRT rili wok fayn? Aw lɔng i kin las?
Yɛs, sɔm stɔdi dɛn dɔn sho se HRT na rili fayn we fɔ ridyus bɔku pan di abit dɛn we pɔsin kin biev. Bɔt i nɔ go du fɔ mɛn wan kɔmpleks sik kpatakpata, lɛk fɔ smok bikɔs ɔf nikotin adikshɔn ɔ OCD. Insay dɛn kayn tin ya, dɛn kin nid fɔ du ɔda tin dɛn lɛk mɛrɛsin ɔ ɔda saykotɛrapi. Yu kin tɔk to yu dɔktɔ fɔ mek i gɛt tritmɛnt plan we go wok fɔ yu.
Di tɛm we pɔsin kin tek fɔ dɔn dis tritmɛnt kin difrɛn frɔm wan pɔsin to ɔda pɔsin. Sɔm pipul dɛn kin ebul fɔ gɛt sakrifays insay sɔm mɔnt. Ɔda wan dɛn kin tek wan ia ɔ mɔ. Di tin we impɔtant pas ɔl na dat, apat frɔm di sɛshɔn dɛn wit di kɔstɔma, yu kin du di ɛgzampul dɛn bak we yu kin du fɔ yusɛf ("homwok") . Na di tray we yu de tray fɔ du na in go sho wetin go apin.
Mɛmba se dis nɔ go apin wan de, bɔt if yu ɛp yu di rayt we ɛn yu de gi yu layf to Gɔd, yu go mɔs lɛf dɛn abit dɛn ya.
Ustɛm a fɔ go to dɔktɔ?
If HRT nɔr de woke, ɔr if de abit kam bak, go to yu dɔktɔ ɔr pɔrsin wae de woke na yu maynd. Difrɛn tritmɛnt we yu kin yuz kin fayn fɔ yu.
I kin tranga fɔ gri se dis kayn abit de ambɔg yu layf, ɛn yu kin ivin shem. Bɔt mɛmba se, di mɔ yu go fɛn ɛp kwik kwik wan, na di mɔ yu go ebul fɔ win dis sik kwik kwik wan ɛn liv di layf we yu want. Dɔktɔ ɛn advaysa dɛn de fɔ ɛp yu, nɔto fɔ jɔj yu.
Mɛsej we dɛn kin kɛr go na os
- Habit Reversal Training (HRT) na wan we we rili fayn fɔ trit pɔsin we de biev fayn fɔ pul di abit dɛn we at fɔ stɔp, lɛk fɔ bit yu nel ɛn fɔ pul yu ia.
- Wetin dɛn kin du ya na fɔ riples di bad abit wit ɔda abit we nɔ bad.
- De men tin wae yu fɔ du na: fɔ no bɔt de abit, fɔ praktis ɔda kayn bihayvya, ɛn fɔ gɛt sɔpɔt frɔm yu fambul/padi dɛm.
- Dis tritmɛnt kin tek tɛm ɛn dedikeshɔn pan yu pat. I impɔtant fɔ du di rayt "homwok" we di pɔsin we de advays yu de gi yu.
- If wan abit de afɛkt yu layf, nɔ shem ɛn go to dɔktɔ ɔ pɔsin we de advays yu bɔt yu maynd fɔ ɛp yu .
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