Thil tih dan i bawhchhiat theih loh i nei em? Habit Reversal Training (HRT) chungchang hi han sawi ila!

Kan vai hian tih dan tlemte kan nei vek a ni lawm ni? A châng chuan kan nail kan seh a, kan sam kan hrual a, kan hmui pawh kan pick thei bawk. Chûng zînga ṭhenkhat chu pawi lo mah se, tih dân ṭhenkhat chuan kan nun, kan lan dân leh kan rilru hrisêlna a nghawng thei a ni. Chuvangin hetiang tih dan hi bansan tura tanpuina i mamawh a nih chuan vawiin hian tih dan tangkai tak tak kan sawi dawn a ni.

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

Habit Reversal Training (HRT) hi nungchang lam hawi a ni. A awlsam zawngin sawi ila, thil \ha lo emaw, duh loh emaw chu thil \ha lo tak hmanga thlak a, chu mi \ha lo tihbo a huam a ni. Kan zavaia tih dan thenkhat, kitchen cupboard kawngkhar khar theihnghilh te hi a thinrim thei hle a, mahse a pawi lo.

Mahse tih dan thenkhat, vun hrual leh sam hrual reng ang chi te hian kan nitin hnathawh bakah kan taksa leh rilru hriselna a nghawng thei a ni. Hetiang tih dan bawhchhiatna tura tanpuina i mamawh a nih chuan HRT hi i nungchang thunun theitu hmanraw tha tak a ni thei.

He enkawlna hian eng ang tih dan nge a puih?

HRT hian puitling leh naupangte zingah pawh compulsive behavior hrang hrang, a bik takin body-focused repetitive behaviors enkawlnaah a pui a ni.

Hetiang tih dan tihtawp emaw, heng dinhmunte hi enkawl emaw tura tanpuina i mamawh a nih chuan, rilru lam hriselna lama counselor, HRT lama tawnhriat nei psychologist hmuh tum ang che.

Habit Reversal Training (HRT) hi engtin nge a thawh?

HRT enkawlna chhung hian rilru lam hriselna lama counselor i thawhpui a ngai ang . Chumi atan chuan step lian pathum a awm a.

1. Awareness Training neih a ni ang

Hei hi a hmasa ber leh a pawimawh ber a ni. I thil tih \ha lo chu engtikah nge i inhmang a, engtin nge i inhmang tih hriatna a tel a ni.

• Thiltih dan sawi rawh: Nang leh i counselor chuan chu tih dan chu eng nge ni tih chiang takin in hre chhuak ang a, a kaihhnawih chetna tinte chu in sawi ang. Entirnan, i nail i seh hmain i hmui i hrual thei.
• Habit Recognition: Chutiang tih dan tha lo chu i tih apiangin, "Tunlai hian hetiang hian ka ti ta" tih hmangin i hriat chian a ngai a ni. I hriat chian hunah counselor chuan a fak ang che. A rukin chutiang bawka i tih chuan a kawhhmuh ang che.
• Thil tih dân hmaa chhinchhiahna awmte hriat chhuah: Chu tih dân hriat thiamna i thiam tawh chuan, counselor chuan chu tih dân i tih hmaa chhinchhiahna tê tê lo thlengte chu hriat theih nân a ṭanpui ang che. Chutianga tih duhna a ni thei a, a nih loh leh i nail seh turin i kut chu i hmui bulah dah ang chi movement bulpui a ni thei bawk. Chu tih dân chu engtikah nge a lo awm tam ber tih i hre bawk ang, chu chu i rilru hah emaw, i lungngaih emaw lai ang chi hi a ni.

2. Thiltih dan dang tih dan (Competing Response Training) .

Hei hi a pahnihna a ni. Heta thil thleng hi chu taksa lama chutiang thil tha lo tih loh theihna tur nungchang dang tih i zir a ni.

I nail i seh kha tihtawp i tum ang tih han ngaihtuah teh. I tih theih ṭhenkhat chu hetiang hi a ni:

• I kut chu nghet takin dah la, a sir lamah dah rawh.
• I kut chu inbeng khawm rawh.
• I thut chuan i kut chu lu chungah dahin thu rawh.
• I kut chu i rilruah cross rawh.

Thiltih dang i thlan hnuah chuan counselor nena session neihnaah practice turin an pui ang che.

3. Motivation leh khawtlang tanpuina (Intensive Training) .

Hei hi a tawp ber a ni. Hei hi i hmalakna tur chhungte leh thiante hnen atanga tanpuina i hmuhna hmun a ni. Entir nan:

• Chutiang inelna thiltih i tih an hmuh chuan an lawmpui hle che a ni.
• Thil \ha lo hlui i tih dawn chuan hmangaihnain thil thar ti turin an hriat nawn tir che a ni.

Hei bakah hian thil dang \angkai tur a awm em?

Awle. Heng step lian pathum bakah hian counselor chuan hmanraw dang pahnih a zirtir thei che a ni.

Relaxation Training neih a ni

Vawi tam tak chu, heng thil tih dânte hi kan lungkham hunah a lo lang tam ber . Chuvangin chawlh hahdam dan tur practice a pawimawh hle. Hemi atana pui thei tur thilte chu:

• Mindfulness ngaihtuahna (mindfulness) a ni
• Thâwk thûk tak exercise
• Taksa tihchakna
• Lehkhabu chhiar emaw, ziak emaw
• Music ngaihthlak

Generalization Training neih a ni

Thil thleng chu chu nungchang thar, tha tak (competing behavior) chu dinhmun hrang hrangah, boruak hrang hrangah i practice thin a ni. He thil thar hi i tih chhunzawm zel chuan hun engemaw chen hnuah i hriat loh pawhin tih danah a lo chang ta a, tih dan tha lo hlui kha a bo vek a ni.

HRT hi a hlawhtling tak tak em? Eng chen nge a daih?

Ni e, zirchianna engemaw zatah chuan HRT hi tih dan phung tam tak tihziaawmna kawng tha tak a ni tih a tarlang. Mahse, nicotine addiction emaw OCD avanga meizuk ang chi natna khirh tak chu tihdam vek nan a tawk lo mai thei. Chutiang hunah chuan damdawi emaw, rilru lam enkawlna dang emaw ang chi thil dang tih belh a ngai thei a ni. I doctor nen inbiain i tana tha ber tur treatment plan i siam thei ang.

He enkawlna tih zawh hun chhung hi mi hrang hrangah a inang lo. Mi thenkhat chuan thla engemaw zat chhungin hlawhtlinna an chang thei. Mi dangte chuan kum khat emaw a aia tam emaw an la thei. A pawimawh ber chu counselor nena session neih bakah hian nangmah chauhin i tih exercise te pawh i ti thin ("homework") . I thawhrimna hian a rah chhuah chu a hril a ni.

Engtikah nge Doctor ka hmuh ang?

HRT hian hna a thawk lo a nih chuan, emaw, chutiang tih dan chu a lo lang leh a nih chuan doctor emaw, mental health professional emaw hnenah i hmu ang. Enkawlna dang chu i tan a remchang zawk mai thei.

Hetiang tih dan hian i nun a tibuai tih pawm a harsa thei a, i zak pawh a ni thei. Mahse, tanpuina i zawn hma poh leh he dinhmun hi i hneh thuai thei a, i duh ang nun i hmang thei tih hre reng ang che. Doctor leh counselor te hi tanpui turin an awm a, rorelsak turin an awm lo.