Sonke sinemikhwa emincinci, akunjalo? Ngamanye amaxesha siluma iinzipho zethu, sijike iinwele zethu, okanye sikhethe isilevu sethu singaqondanga. Nangona eminye yale mikhwa ingenabungozi, eminye imikhwa inokuchaphazela ubomi bethu, inkangeleko, kunye nempilo yengqondo. Ngoko ke ukuba ufuna uncedo lokuyeka umkhwa onje, namhlanje siza kuthetha ngendlela esebenzayo kakhulu yokwenza oko.
Ngamafutshane, yintoni iHabit Reversal Training (HRT)?
Uqeqesho Lokuguqula Imikhwa (HRT) lunyango lokuziphatha. Ngamafutshane, lubandakanya ukutshintsha umkhwa ombi okanye ongafunekiyo ngomkhwa ongenabungozi, uze emva koko ususe umkhwa ombi. Eminye imikhwa esinayo sonke, njengokulibala ukuvala ucango lwekhabhathi yekhitshi, inokuba yinto ecaphukisayo, kodwa ayinabungozi.
Kodwa eminye imikhwa, efana nokuhluba ulusu rhoqo kunye nokutsala iinwele, inokuchaphazela imisebenzi yethu yemihla ngemihla kunye nempilo yethu yomzimba neyengqondo. Ukuba ufuna uncedo lokuyeka umkhwa onje, i-HRT inokuba sisixhobo esihle sokukunceda ulawule indlela oziphatha ngayo.
Zeziphi iintlobo zemikhwa olu nyango olunceda kuzo?
I-HRT inceda ekunyangeni iintlobo ngeentlobo zeendlela zokuziphatha ezinyanzelekileyo, ingakumbi iindlela zokuziphatha eziphindaphindayo ezigxile emzimbeni, kubantu abadala nakubantwana.
| Uhlobo lomkhwa | Imizekelo |
|---|---|
| Imikhwa ngokubanzi | Ukuluma iinzipho, ukugoba iinwele, ukukrazula impumlo, ukumunca ubhontsi, ukutshaya nabantu |
| Imikhwa enxulumene neemeko zempilo | Iimeko ezifana neDermatillomania, iTrichotillomania, iiTics kunye neTourette syndrome |
Ukuba ufuna uncedo lokuyeka lo mkhwa okanye ukulawula ezi meko, cinga ngokubona umcebisi wezempilo yengqondo, njengogqirha wengqondo onamava nge-HRT.
Isebenza njani iHabit Reversal Training (HRT)?
Ngexesha lonyango lwe-HRT, kuya kufuneka usebenze nomcebisi wezempilo yengqondo . Kukho amanyathelo amathathu aphambili oku.
1. Uqeqesho Lokwazisa
Eli linyathelo lokuqala nelibaluleke kakhulu. Libandakanya ukuqaphela ukuba uza kuqala nini kwaye njani ukwenza umkhwa wakho ombi.
- Chaza umkhwa: Kunye, wena nomcebisi wakho niza kuchonga kanye kanye ukuba yintoni umkhwa kwaye nichaze intshukumo nganye ebandakanyekayo. Umzekelo, ningazihlikihla imilebe yenu ngaphambi kokuba nilume iinzipho zenu.
- Ukuqaphela Imikhuba: Ngalo lonke ixesha usenza loo mkhwa mbi, kufuneka uwuqaphele ngokuthi, "Ndikwenza oku ngoku." Umcebisi uza kukuncoma xa uwuqaphela. Ukuba wenza into efanayo ngasese, uza kukubonisa.
- Ukuchonga iimpawu ezandulela umkhwa: Wakuba unobuchule bokuchonga umkhwa, umcebisi uya kukunceda uqaphele iimpawu ezincinci eziza ngaphambi kokuba wenze umkhwa. Kungaba ngumnqweno wokuwenza, okanye intshukumo elula efana nokubeka isandla sakho emlonyeni wakho ukuze ulume iinzipho zakho. Uya kuqonda nokuba lo mkhwa unokwenzeka nini, njengaxa uxinezelekile okanye ulusizi.
2. Ukuziqhelanisa nendlela yokuziphatha eyahlukileyo (Uqeqesho Lokuphendula Ngokukhuphisana)
Eli linyathelo lesibini. Okwenzekayo apha kukuba ufunde ukwenza enye indlela yokuziphatha ekuthintela ngokwasemzimbeni ekwenzeni loo mkhwa mbi.
Le ndlela intsha yokuziphatha kufuneka ibe yinto eyenza ukuba umkhwa ombi omdala ungabi nakwenzeka. Kufuneka ibe yinto eqhelekileyo kuwo wonke umntu kwaye inokwenziwa naphi na.
Khawucinge ukuba uzama ukuyeka ukuluma iinzipho zakho. Nazi ezinye izinto onokuzenza:
- Gcina izandla zakho zibambene kwaye zibekwe ecaleni.
- Bamba izandla zakho kunye.
- Ukuba uhleli, hlala phantsi iingalo zakho ziphezu kwentloko.
- Wela iingalo zakho esifubeni sakho.
Wakuba ukhethe indlela yokuziphatha eyahlukileyo, uya kuncedwa ukuba uyiqhelisele kwiiseshoni kunye nomcebisi.
3. Inkuthazo kunye nenkxaso yoluntu (Uqeqesho oluNzulu)
Eli linqanaba lokugqibela. Kulapho ufumana khona inkxaso kusapho nakubahlobo kwimizamo yakho. Umzekelo:
- Xa bekubona usenza loo nto yokukhuphisana, baya kukuxabisa.
- Xa uza kwenza umkhwa ombi omdala, bakukhumbuza ngothando ukuba wenze into entsha.
Ngaba zikho ezinye izinto ezinokunceda ngaphandle koku?
Ewe. Ukongeza kwezi nyathelo zithathu ziphambili, umcebisi angakufundisa ezinye iindlela ezimbini.
Uqeqesho lokuphumla
Amaxesha amaninzi, le mikhwa ivela kakhulu xa sixinezelekile . Ngoko ke kubaluleke kakhulu ukuziqhelanisa neendlela zokuphumla. Izinto ezinokunceda koku zezi:
- Ukucamngca ngengqondo
- Ukuzilolonga ngokuphefumla nzulu
- Ukuzilolonga umzimba
- Ukufunda okanye ukubhala iincwadi
- Mamela umculo
Uqeqesho lokuGqibela
Okwenzekayo kukuba uziqhelise loo ndlela intsha yokuziphatha (ukuziphatha okukhuphisanayo) kwiimeko ezahlukeneyo, kwiindawo ezahlukeneyo. Njengoko uqhubeka nokwenza le nto intsha, emva kwexesha elithile iba ngumkhwa ngaphandle kokuba uqaphele, kwaye umkhwa omdala ombi uyanyamalala ngokupheleleyo.
Ingaba i-HRT iyasebenza ngokwenene? Ihlala ixesha elingakanani?
Ewe, izifundo ezininzi zibonise ukuba i-HRT yindlela esebenzayo kakhulu yokunciphisa iindlela ezininzi zokuziphatha ezisekelwe kwimikhwa. Nangona kunjalo, isenokunganelanga ukunyanga ngokupheleleyo imeko enzima, efana nokutshaya ngenxa yokulutha yi-nicotine okanye i-OCD. Kwiimeko ezinjalo, amanyathelo ongezelelweyo, afana namayeza okanye olunye unyango lwengqondo, anokufuneka. Ungathetha nogqirha wakho ukuze uphuhlise isicwangciso sonyango esisebenza kakuhle kuwe.
Ixesha elithathwayo ukugqiba olu nyango liyahluka kumntu nomntu. Abanye abantu banokuphumelela kwiinyanga ezimbalwa. Abanye banokuthatha unyaka nangaphezulu. Eyona nto ibalulekileyo kukuba ukongeza kwiiseshoni nomcebisi, wenza nemithambo oyenzayo wedwa ("umsebenzi wasekhaya") . Umzamo wakho umisela isiphumo.
Khumbula, oku akuyi kwenzeka ngobusuku obunye, kodwa ngoncedo olufanelekileyo nokuzinikela kwakho, ngokuqinisekileyo unokwahlukana nale mikhwa.
Ndifanele ndimbone nini ugqirha?
Ukuba i-HRT ayisebenzi, okanye ukuba lo mkhwa uphinda ubuye, bona ugqirha wakho okanye ingcali yezempilo yengqondo. Olunye unyango lunokufaneleka ngakumbi kuwe.
Kunokuba nzima ukuvuma ukuba umkhwa onje uyakuphazamisa ubomi bakho, kwaye usenokuziva uneentloni. Kodwa khumbula, okukhona ufuna uncedo ngokukhawuleza, kokukhona unokuyoyisa le meko ngokukhawuleza kwaye uphile ubomi obufunayo. Oogqirha nabacebisi bakhona ukukunceda, kungekhona ukukugweba.
Umyalezo Wokuya Ekhaya
- Uqeqesho Lokuguqula Isimilo (HRT) yindlela yonyango lokuziphatha ephumelela kakhulu ekususeni imikhwa enzima ukuyiyeka, efana nokuluma iinzipho kunye nokutsala iinwele.
- Okwenziwayo apha kukutshintsha umkhwa ombi ngokuziphatha okungafanelekanga.
- Amanyathelo aphambili ngala: ukuqaphela lo mkhwa, ukuziqhelisa indlela yokuziphatha eyahlukileyo, nokufumana inkxaso kusapho/kubahlobo.
- Olu nyango luthatha ixesha nokuzinikela kuwe. Kubalulekile ukwenza kanye "umsebenzi wasekhaya" owunikwa ngumcebisi.
- Ukuba kukho umkhwa ochaphazela ubomi bakho, ungabi nazintloni kwaye ucele uncedo kugqirha okanye kumcebisi wezempilo yengqondo .
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