I nail i seh emaw, i sam i hrual emaw chu i bansan thei lo em ni? Habit Reversal Training (HRT) chungchang hi i zir dawn teh ang!

Kan nunah hian tih dan chi hrang hrang kan nei a ni lawm ni? Ṭhenkhat chu an ṭha a, ṭhenkhat chu chutiang chuan an ṭha lo. Entirnan, mi thenkhat chuan kitchen cupboard chu hawn a nih chuan khar loh an ti thin. Tlem chuan a tithinur deuh a, mahse a pawi vak lo. Mahse kan nun leh kan hriselnaah nghawng lian tak nei thei tih dan thenkhat a awm. Ngaihtuah teh, kan nail seh te, kan vun ei te, kan sam hrual te ang chi tih dan te. Hengte hi kan hriat loh pawha kan tih thin a ni. Hetiang tih dan hian i nitin hnathawhna a tibuai thei a, rilru hahna a thlen thei a, taksa pawh a tichhe thei bawk. Chuvangin nang pawhin i tih dan tihtawp harsa tak i neih a, chu chu tihbo nan tanpuina i mamawh a nih chuan vawiina kan sawi tak Habit Reversal Training (HRT) tih hi i tan a tangkai hle ang.

A awlsam zawngin, Habit Reversal Training (HRT) hi eng nge ni?

Habit Reversal Training, a tawi zawngin HRT tih hi behavioral therapy a ni a, i tih dan tha lo, duh loh zawng chu a hriatchhuah tir a, chu chu thil hlauhawm lo takin a thlak a ni. A awlsam zawngin kan tih chu kan thluak hi tih dan tha lo chu "stop" ti turin training tir a, chutih rual chuan thil dang ti turin a zirtir bawk.

Kawngpuia khur ang mai a ni. Chu kawng kan zawh chuan kan tlu fo thin. HRT hian a tih chu, chu khur chhunga kan tlak dawn chuan a hre chiang a, kawng dang, kawng dang, chu khur paltlang theihna tur min zirtir a ni. Hun a kal zel a, khur kan thlen chuan kan hriat loh pawhin kawng thar kan zawh thin. Thil tih dan hlui chu a bo ta vek mai.

Hetiang method hi psychologist pahnih chuan kum 1970 chho khan an lo hmang tan a. Chumi hnuah chuan zirchianna tam tak chuan a hlawhtlinna chu a finfiah ta a ni.

HRT enkawlna atan hian eng tih dan chi hrang hrang nge hman?

He enkawlna hian naupang leh puitlingte taksa lam hawia thil tih nawn fo tam tak chu a titawp thei a ni. Heng tih dante hi eng nge ni tih han thlir ila.

Hetiang tih dan tihtawp nan tanpuina i mamawh a nih chuan HRT lama tawnhriat nei tawh, counselor ang chi te hmuh a tha ber.

He HRT enkawlna hian engtin nge hna a thawh?

He enkawlna chhung hian counselor nen in thawk dun thin. Step pawimawh engemaw zat a awm a. A pakhat zel chungchang tawi te tein han sawi ila.

1. Awareness Training neih a ni ang

Hei hi a hmasa ber leh a pawimawh ber a ni. Heta kan tih hi chu chu tih dan tha lo chu engtikah nge i neih tih leh i tih dan tur i hriat chian tir hi a ni. I taksaah CCTV camera dahin i thil tih lai i lantir ang mai a ni. Hei pawh hi step tenau tlemte a awm bawk.

• Chhanna sawifiahna: A hmasain, nang leh i counselor-in chu tih dan chungchang chipchiar takin in sawi dun ang. I tih dan chu nail biting ni ta ila. "TV ka en hian ka hriat lohvin ka kut chu ka hmuiah ka dah a. Tichuan ka index fingernail chu ka ha inkar ah ka seh thin. A chang chuan a chhehvel gum chu ka chew thin." Hetiang thil tenau ber ber atang hian engkim sawifiah rawh.
• Response Detection: A dawtah chuan chutiang tih dan chu i tih apiangin i hriat chian a ngai a, "Aw... tunah hian hetiang hian ka ti a ni." Counsellor bula i awm laiin i hriat chian chuan a fuih ang che. I hriat loh pawha i tih chuan a kawhhmuh ang che. In lamah pawh i nail i seh tan chuan, "Okay, tunah hian hetiang hian ka ti a ni," i ti thei.
• Early Warning Training: Thil tih dan i tih huna i hriat chian deuh hnuah, chu tih danah i inhmang dawn huna i rilruah lo lang thin ngaihtuahna, rilru put hmang leh chetna te chu kan en leh ang. Entirnan, i nail i seh a nih chuan i kut chu i seh hmain i hmui lam a pan a ni thei. A nih loh leh, pressure tlem emaw, boredom emaw i nei thei bawk. Heng "a hmaa vaukhânna chhinchhiahna" te hi hriat chian kan zir a ni. Engtikah nge chutiang tih danah i inhmang tam ber tih pawh kan en bawk. Exam a lo thlen lai te, mi pakhatin a hau che lai te, i thut mai mai lai te pawh a ni thei.

2. Inelna neia Response Training neih a ni

Tunah chuan kan tih dan tha lo chu eng nge a nih, engtikah nge a lo awm tih leh a hmaa a chhinchhiahnate chu eng nge ni tih kan hre ta. A pahnihna chu thil dang tih a ni a , chu chu tih kan duh huna kan tih theih loh tur thil dang tih hi a ni. Hei hi ‘Competing Response’ an ti a.

He countermeasure i thlan hian thil engemaw zat ngaihtuah a ngai a ni.

• Chu chuan chu tih dan tha lo hlui chu tih theih loh a siam tur a ni.
• Chu action-ah chuan minute khat tal chu i awm thei tur a ni.
• Midangte tana thil mak anga lang lo thiltih pangngai a ni tur a ni.
• Khawi hmunah pawh, eng hmanrua pawh tel lova tih theih thil a ni tur a ni.

Nail biting do turin eng nge tih theih ang?

• Handle chu i kut ah nghet takin chelh la, a sir lamah dah rawh. Chuti a nih chuan i hmuiah i dah thei tawh lovang.
• I kut chu inbeng khawm rawh.
• Chair-a i awm chuan kut chungah thu rawh.
• I kut kha khih rawh.

I duh ang counter-action i thlan hnuah i instructor nen i practice thin. I nail i seh duh apiangin i duhthlanna chu i ti thin (e.g., i kut zungtang hrual).

3. Khawtlang nun puihna (Intensive Training) neih .

Hei hi a pathumna a ni. Hei hi ‘Motivation and Compliance’ an ti bawk. A awlsam zawngin, i zinkawngah i chhungte leh i ṭhiante ang chi i hnaih berte teltir a huam a ni.

Entirnan, i nu, i pa, i unaupa emaw, i ṭhian ṭha ber emaw chuan a kalh zawnga thil tih (i kut zungtang hrual) i hmuh chuan an fak che a ni. "Wow... ropui tak! Chu chu i ti tha tak zet a ni," tih ang chi an sawi thin. Chu chu i tan chuan boost lian tak a ni.

Tin, i nail i theihnghilh a, i seh tan chuan a khauh lo ang a, hmangaihna nen "i kut ti bawlhhlawh rawh" tiin a hriat nawn tir zawk ang che. He social support hian i tih dan thar chu a tichak lehzual ang.

HRT tih loh thil dang tanpui thei

A chunga kan sawi tak step lian pathum bakah hian training dan dang pahnih pawh he enkawlnaah hian dah belh theih a ni.

Relaxation Training neih a ni

Vawi tam tak chu heng nungchang tha lote hi kan lungkham lai hian a lo awm tam zawk thin. Chuvângin, kan rilru tihrehawm dânte kan zir hian, chu nungchang ṭha lo taka inhmang duhna chu kan tihziaawm thei a ni. I counselor chuan hetiang hi a zirtir thei che a ni:

• Ngaihtuahna (mindfulness) a ni
• Inngaihtuah muk
• Thâwk thûk tak exercise
• Muscle relaxation kal zel
• Hla ngaihthlak te, lehkhabu chhiar te, leh taksa tihchakna ang chi thil te.

Generalization Training neih a ni

Heta i tih tur chu hmun hrang hrangah, hun hrang hrangah ‘opposite action’ i zir thar kha practice hi a ni. Hei hi hmun tinah i practice a ngai a, in lamah chauh ni lovin, bus-ah te, class-ah te, hnathawhna hmunah te pawh i practice a ngai a ni. Chutianga i tih chhunzawm zel chuan thiltih thar chu i hriat loh pawhin tih danah a chang ang a, tih dan tha lo hlui chu a thunun vek ang.

He enkawlna hi a hlawk tak tak em?

Awle. A pum puiin zirchianna tam takah chuan HRT hi thil tih dan engemaw zat tihziaawmna kawng tha tak a ni tih hmuhchhuah a ni.

Amaherawhchu, thil pakhat kan hriatthiam a ngai. Thil buaithlak zawk, nicotine dependence emaw Obsessive-Compulsive Disorder (OCD) -ah chuan HRT chauh hi enkawlna famkim a ni lo. Chutiang hunah chuan HRT bakah hian damdawi emaw, rilru lam enkawlna dang emaw a ngai mai thei. I doctor nen eng treatment plan nge i tan a tha ber tih i sawiho thei ang.

HRT enkawlna hian eng chen nge a daih?

Hei hi hun bituk a awm lo. I tih dan phung buaithlak leh i inpekna ang chi thilah a innghat a ni. Counsellor nena inhmuhkhawm bakah hian in lama i tih thin "homework" part pawh hi a pawimawh hle.

Mi thenkhat chuan thla engemaw zat chhungin hlawhtling takin an bansan thei a ni. Mi dangte chuan kum khat emaw a aia rei emaw an la thei bawk. Hun rei tak chhunga natna nei, tic disorder emaw dermatotillomania emaw nei te chuan an dam chhungin "maintenance" session-ah a hun hunah an kal a ngai mai thei a, HRT enkawlna hmasa ber hnuah pawh.

Engtikah nge Doctor ka hmuh ang?

HRT i lo enchhin tawh a, a hlawhtling lo a nih chuan i doctor emaw counselor emaw nen inbia leh rawh. Enkawlna dang chu i tan a tha zawk mai thei.

Tin, HRT hmanga i tihchhiat hnua i tih dan chu a lo lang leh a nih chuan lungngai suh. Counselor nena inhmuh leh a, follow-up session tlemte telna chuan kawng dik zawh leh theihna a siam thei che a ni.

Kum sawm tam tak chhung chu HRT hian mi chhiar sen lohte chu an thil tih buaithlak tak takte hneh turin a pui tawh a ni. Ṭanpuina i mamawh chuan i doctor emaw, rilru lam hriselna lama mithiam emaw hmuh hlau suh. Rorel tur che an awm lova, pui turin an awm a ni.