Tili ndi zizolowezi zosiyanasiyana m'miyoyo yathu, sichoncho? Zina ndi zabwino, zina si zabwino kwenikweni. Mwachitsanzo, anthu ena ali ndi chizolowezi chosatseka kabati ya kukhitchini ngati yasiyidwa yotseguka. Zimakhumudwitsa pang'ono, koma sizovulaza kwenikweni. Koma pali zizolowezi zina zomwe zingakhudze kwambiri miyoyo yathu ndi thanzi lathu. Tangoganizirani, zizolowezi monga kuluma misomali yathu, kutafuna khungu lathu, ndi kukoka tsitsi lathu. Izi ndi zinthu zomwe timachita popanda kuzindikira. Zozolowezi zimenezi zimatha kusokoneza zochita zanu za tsiku ndi tsiku, kuyambitsa kupsinjika maganizo, komanso kuvulaza thupi. Chifukwa chake ngati muli ndi chizolowezi chomwe chimavuta kusiya ndipo mukufuna thandizo kuti muchisiye, njira yochiritsira yomwe tikukamba lero yotchedwa Habit Reversal Training (HRT) idzakuthandizani kwambiri.
Mwachidule, kodi Maphunziro Osintha Khalidwe (HRT) ndi chiyani?
Maphunziro Osintha Khalidwe, kapena HRT mwachidule, ndi njira yodziwira khalidwe lanu loipa, losafunikira, ndipo m'malo mwake mumakhala ndi zochita zopanda vuto. Mwachidule, zomwe timachita ndikuphunzitsa ubongo wathu kuti "siyani" chizolowezi choipacho ndikuchita china nthawi imodzi.
Zili ngati dzenje lomwe lili pamsewu. Nthawi zonse timagweramo tikamayenda mumsewu umenewo. Chimene HRT imachita ndichakuti, tikatsala pang'ono kugwa mu dzenje limenelo, imazindikira ndipo imatiphunzitsa njira ina, njira ina, yodutsa dzenjelo. Pakapita nthawi, tikafika pa dzenjelo, timazolowera kutenga njira yatsopano popanda kuzindikira. Chizolowezi chakale chimatha.
Njira imeneyi inayambitsidwa koyamba ndi akatswiri awiri a zamaganizo m'zaka za m'ma 1970. Kuyambira pamenepo, kafukufuku wambiri watsimikizira kuti ndi yothandiza.
Ndi njira ziti zomwe zimagwiritsidwa ntchito pochiza HRT?
Njira yochiritsira imeneyi imathandiza kuthetsa machitidwe ambiri obwerezabwereza omwe ana ndi akuluakulu amachita. Tiyeni tiwone zomwe zizolowezi zimenezi zili.
| Mtundu wa chizolowezi | Zitsanzo |
|---|---|
| Zizolowezi Zofanana |
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| Makhalidwe Ogwirizana ndi Matenda |
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Ngati mukufuna thandizo kuti musiye chizolowezichi, ndi bwino kuonana ndi munthu amene ali ndi luso logwiritsa ntchito HRT, monga mlangizi.
Kodi chithandizo cha HRT ichi chimagwira ntchito bwanji?
Pa nthawi ya chithandizochi, mumagwira ntchito ndi mlangizi. Pali njira zingapo zofunika zomwe zingagwiritsidwe ntchito. Tiyeni tikambirane mwachidule za njira iliyonse.
1. Maphunziro Odziwitsa Anthu
Iyi ndi sitepe yoyamba komanso yofunika kwambiri. Chimene tikuchita pano ndikudzidziwitsa nokha nthawi yomwe mumayamba ndi chizolowezi choipacho ndi momwe mumachichitira. Zili ngati kuyika kamera ya CCTV pa thupi lanu ndikudziwonetsa zomwe mukuchita. Palinso njira zina zing'onozing'ono zochitira izi.
- Kufotokozera Mayankho: Choyamba, inu ndi mlangizi wanu mudzakambirana mwatsatanetsatane za chizolowezichi. Tiyerekeze kuti chizolowezi chanu ndi choluma msomali. "Ndikamaonera TV, ndimaika dzanja langa mkamwa mwanga mosazindikira. Kenako ndimaluma msomali wanga wa m'manja pakati pa mano anga. Nthawi zina ndimatafuna chingamu chozungulira." Fotokozani chilichonse kuyambira pazinthu zazing'ono ngati izi.
- Kuzindikira Mayankho: Kenako, nthawi iliyonse mukachita chizolowezi chimenecho, muyenera kuzindikira kuti, "O... ndikuchita izi tsopano." Mukazindikira pamene muli ndi mlangizi, adzakulimbikitsani. Ngati mukuchita izi popanda kuzindikira, adzakudziwitsani. Ngakhale kunyumba, mukayamba kuluma misomali yanu, mutha kudziuza kuti, "Chabwino, ndikuchita izi tsopano."
- Maphunziro Ochenjeza Anthu Oyambirira: Mukayamba kuzindikira bwino nthawi yomwe mukuchita chizolowezi, kenako timayang'ana malingaliro, momwe mukumvera, ndi mayendedwe omwe amabwera m'maganizo mwanu mukayamba kuchita chizolowezicho. Mwachitsanzo, ngati mukuluma misomali yanu, dzanja lanu likhoza kukhala likupita pakamwa panu musanalume. Kapena mungamve kupsinjika pang'ono kapena kutopa. Timaphunzira kuzindikira "zizindikiro zoyambirira." Timawonanso nthawi yomwe mungakhale ndi chizolowezicho. Zingakhale pamene mayeso akubwera, pamene wina akukudzudzulani, kapena pamene mungokhala pansi.
Gawo loyamba ili lili ngati kufufuza njira ya wakubayo, nthawi yake, ndi momwe wafika musanamugwire. Ngati mukudziwa zonse zokhudza wakubayo, zimakhala zosavuta kumugwira.
2. Maphunziro Otsutsana Okhudza Kuyankha
Tsopano tikudziwa chizolowezi chathu choipa, nthawi yomwe chimachitika, komanso zizindikiro zoyambirira. Gawo lachiwiri ndikuchita china chomwe chingatilepheretse kuchita chizolowezi choipacho pamene tikufuna kuchichita. Izi zimatchedwa 'Competing Response'.
Pali zinthu zingapo zofunika kuziganizira posankha njira yochepetsera vutoli.
- Zimenezo ziyenera kupangitsa kuti zikhale zosatheka kuchita chizolowezi choipa chakale chimenecho.
- Muyenera kukhala mu seweroli kwa mphindi imodzi yokha.
- Iyenera kukhala njira yachibadwa yomwe siimawoneka yachilendo kwa ena.
- Iyenera kukhala chinthu chomwe chingachitike kulikonse, popanda zida zilizonse.
Kodi n’chiyani chingachitike kuti tithane ndi kuluma kwa misomali?
- Gwirani chogwirira mwamphamvu m'manja mwanu ndipo chiyikeni pambali. Mukatero simungathe kuchiyika mkamwa mwanu.
- Gwirani manja anu pamodzi.
- Ngati muli pampando, khalani m'manja.
- Mangani manja anu.
Mukasankha njira yotsutsana nayo yomwe ikuyenererani, mumachita izi ndi mphunzitsi wanu. Nthawi iliyonse mukafuna kuluma misomali yanu, mumachita njira yomwe mwasankha (monga kukumbatira zibakera zanu).
3. Kupeza chithandizo cha anthu (Maphunziro Ozama)
Iyi ndi sitepe yachitatu. Izi zimatchedwanso 'Chilimbikitso ndi Kutsatira'. Mwachidule, zimaphatikizapo kukhudza anthu omwe ali pafupi nanu, monga banja lanu ndi anzanu, paulendo wanu.
Mwachitsanzo, mukaona amayi anu, abambo anu, abale anu, kapena mnzanu wapamtima akuchita zosiyana (akufinya manja anu), amakuyamikani. Amanena kuti, "Wow... zabwino kwambiri! Mukuchita bwino kwambiri." Zimenezo ndi zolimbikitsa kwambiri kwa inu.
Komanso, ngati muiwala ndikuyamba kuluma misomali yanu, sidzakhala yankhanza, koma idzakukumbutsani mwachikondi kuti "muike manja anu pauve." Thandizo la anthu lidzalimbitsa chizolowezi chanu chatsopano.
Zinthu zina zothandiza kupatula HRT
Kuwonjezera pa njira zitatu zazikulu zomwe zatchulidwa pamwambapa, njira zina ziwiri zophunzitsira zitha kuwonjezeredwa ku chithandizochi.
Maphunziro Opumula
Kawirikawiri, zizolowezi zoipa zimenezi zimachitika kwambiri tikakhala ndi nkhawa. Choncho, mwa kuchita njira zochepetsera nkhawa zathu, tingachepetse chilakolako chofuna kuchita chizolowezi choipacho. Mlangizi wanu angakuphunzitseni zinthu monga:
- Kusamala
- Kusinkhasinkha
- Kuchita masewera olimbitsa thupi popuma mozama
- Kupumula minofu pang'onopang'ono
- Zinthu monga kumvetsera nyimbo, kuwerenga mabuku, ndi kuchita masewera olimbitsa thupi.
Maphunziro Ophatikiza Zonse
Chomwe mumachita apa ndikuyesa 'zochita zosiyana' zatsopano zomwe mwaphunzira m'malo osiyanasiyana, nthawi zosiyanasiyana. Muyenera kuchita izi kulikonse, osati kunyumba kokha, monga m'basi, m'kalasi, kuntchito. Pamene mukupitiriza kuchita izi, zochita zatsopano zidzakhala chizolowezi popanda kuzindikira, ndipo chizolowezi choipa chakale chidzathetsedwa kwathunthu.
Kodi chithandizochi chilidi chothandiza?
Inde. Ponseponse, kafukufuku wambiri wasonyeza kuti HRT ndi njira yothandiza kwambiri yochepetsera zizolowezi zingapo.
Komabe, tifunika kumvetsetsa chinthu chimodzi. Mu matenda ovuta kwambiri, monga kudalira nicotine kapena Obsessive-Compulsive Disorder (OCD) , HRT yokha si chithandizo chokwanira. Muzochitika zotere, mankhwala kapena chithandizo china chamaganizo chingafunike kuwonjezera pa HRT. Mutha kukambirana ndi dokotala wanu za dongosolo la chithandizo lomwe lili labwino kwa inu.
Kodi chithandizo cha HRT chimatenga nthawi yayitali bwanji?
Palibe nthawi yokhazikika yochitira izi. Zimatengera zinthu monga kuuma kwa zochita zanu komanso kudzipereka kwanu pa izi. Kuphatikiza pa kukumana ndi mlangizi, gawo la "ntchito ya kusukulu" lomwe mumachita kunyumba nalonso ndi lofunika kwambiri.
Anthu ena amatha kusiya chizolowezichi m'miyezi ingapo. Ena angatenge chaka chimodzi kapena kuposerapo. Anthu omwe ali ndi matenda a nthawi yayitali, monga matenda a tic kapena dermatotillomania, angafunike kupezeka pamisonkhano ya "maintenance" nthawi ndi nthawi m'miyoyo yawo yonse, ngakhale atalandira chithandizo choyamba cha HRT.
Kodi ndiyenera kupita kwa dokotala liti?
Ngati mwayesapo HRT koma sizinagwire ntchito, lankhulaninso ndi dokotala wanu kapena mlangizi wanu. Mwina njira ina yothandizira ingakhale yabwino kwa inu.
Komanso, ngati chizolowezicho chibwereranso mutasiya kugwiritsa ntchito HRT, musadandaule. Kukumananso ndi mlangizi ndikupita kumisonkhano ingapo yotsatira kungakuthandizeni kubwerera m'mbuyo.
Zingakhale zochititsa manyazi komanso zovuta kuvomereza kuti chizolowezi chikusokoneza moyo wanu. Koma kumbukirani, mukafuna thandizo mwachangu, mudzatha kulamulira khalidwe lanu mwachangu ndikukhala moyo womwe mukufuna.
Kwa zaka zambiri, HRT yathandiza anthu ambiri kuthetsa zizolowezi zawo zovuta. Ngati mukufuna thandizo, musaope kuonana ndi dokotala wanu kapena katswiri wa zamaganizo. Iwo salipo kuti akuweruzeni, alipo kuti akuthandizeni.
Uthenga Wopita Nawo Kunyumba
- Maphunziro Osintha Khalidwe (HRT) ndi njira yothandiza yochiritsira yomwe imalowa m'malo mwa chizolowezi chanu choipa ndi njira ina yopanda vuto.
- Pali njira zitatu zazikulu zochitira izi: Kuzindikira , Kuyankha Mpikisano , ndi Chithandizo cha Anthu.
- Izi zimathandiza kwambiri pa zizolowezi zambiri zokhudzana ndi thupi, monga kuluma misomali, kukoka tsitsi, ndi kudula khungu.
- Kutalika kwa chithandizo kumasiyana malinga ndi munthu. Kudzipereka kwanu ndi maphunziro anu zidzakhudza kwambiri zotsatira zake.
- Ngati chizolowezi chikukusokonezani, musachite manyazi kapena kuopa kupempha thandizo kwa dokotala kapena mlangizi. Ndi sitepe yofunika kwambiri kuti muchiritse.
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