Nhau Yokudzorerwa Kunwa Doro uye Nicotine Kuwedzerwa
Vanhu kazhinji vanonetseka kana zvichikwanisika kumira zvose kunwa uye kusvuta. Zvidhakwa, zvose zvekotini uye zvewaini, zvinonetsa. Zvichida wakaverenga ruzivo pamusoro pekuti izvi zvinokwanisika sei, asi dzimwe nguva hapana chinhu chinokurudzira uye chinokurudzira sekunzwa nyaya yemumwe munhu akabudirira kusiya zvose zvezvinodhaka izvo pachazvo.
Ndezvipi vanhu vazhinji vakapora vakadzidza, ndeyokuti mitemo inobatsira iwe kuti uwanezve kubva kune imwe inodhaka inogona kubatsira zvikuru pakuwanazve kune imwe. Kunyangwe izvi zvisingashamisi, tinowanzonzwa nhau dzekuti zvakanaka izvi zvinoshanda sei. Ngatitarisei kurwisana kubva kunwiwa nekusvuta, zvimwe zvekufananidza nekusiyana, uye kurukura nyaya yemukadzi akabudirira pamwe chete.
Kuziviswa uye Kutaura Nezvinodhaka
Sezvatiri kutarisa nzira yekudzikinura kubva kunwa doro uye nicotine kukanganisa, kubvira pakuziva kusvika kwenguva refu, tichaona muenzaniso weumwe mukadzi anonzi Maggie. Panguva yenyaya yake, aive nemakore makumi maviri nemasere akangwara uye gore rimwe chete kusvuta. Mukuwedzera pane kutarisa matanho ekudzikinura, zvidzidzo zvatinodzidza kubva kune avo vari kurarama zvinokosha.
Vanhu vanouya pakuziva uye zvino chido chokugadzirisa dambudziko ravo nenzira dzakasiyana. Rwendo rwaMaggie rwekudzikinura kubva kunwa doro kunotanga paakabatana neAlcoholics Anonymous.
Mubhuku rake, Alcoholics Anonymous, mumwe wevashandi vekutanga, Bill, anorondedzera nhoroondo yake yekunwa uye nyaya. Sezvo Maggie akanzwa nhau yaBill, akabva aona manzwiro ake. Akanga atambura kurwadziwa kwakadaro, kukanganwa, kusabatsirwa, uye kushushikana. Kunyange zvazvo nyaya yose yekudhakwa yakasvibiswa yakasiyana, pane dzakawanda zvinowanzoonekwa sezvinoratidzwa pano.
Uye izvo zvinowanzobatsira vanhu kuti vaone kuti havasi ivo voga, asi pane chikamu chemhuri yevanhu mukudzoka.
Alcoholic Anonymous uye Misangano
Zvinodhaka Anonymous hazviongorori zvakasikwa kana muviri uye mupfungwa zvinokonzerwa nedoro. Pane kudaro, purogiramu inotarisa kurarama neboka remitemo yezvokunamata ( Mitsva 12 ) iyo inotungamirira kudzorerwa doro kune hupenyu hunofadza uye hunoshandisa zvakakwana.
Kufanana nevakanyanyisa doro vanoona Alcoholics Anonymous, Maggie akapinda musangano wake wekutanga nekuda zvakakwana kuita chero chaidiwa kuti arege kunwa. Uye, kufanana nevamwe vakawanda, Maggie akanzwa kusunungurwa kwakangoerekana kwakakwana uye kwakakwana kubva pakunyanyisa kwake nedoro. Asi kusununguka haisi mushonga. Pane imwe doro doro, nguva dzose uri doro, asi kumanikidzirwa kunowanzosimudzwa nerudzi urwu rutsigiro.
Kupinda musangano unodhakwa usingazivikanwe, zvisinei kuti unotyisa sei pakutanga, haisi chinhu chimwe chete. Rusununguko kubva kunwa doro kunobva pakuzvipira kuenda kumisangano yeAA, kuita munyengetero wezuva nezuva (kune simba rako rakakwirira chero ripi zvingave) nekufungisisa. Kuramba uchirarama maererano nemitemo inotsanangurwa mumabhuku anoti "Alcoholics Anonymous" uye "Zviito gumi nezviviri uye Tsika gumi nemaviri" inokosha kuti ugare uchinatsika.
Kudzoka kunowanzobatanidza kutsigira vatsva zvakare, uye kugovana nekudzorera kwako nevamwe.
Kudzorerwa Kunwa Doro Kudhakwa Ndidzo Inoramba Ichiitika
Kudzorera hakuitiki usiku hwose. Pasinei neMaggie akasunungurwa kubva pakamanikidzwa kunwa, akave akarambwa kwenguva yakati; kuramba kwaakazoziva kuti kwakadzika mukutya. Pamisangano, vanhu vanonzwa nyaya dzakawanda. Vamwe vanhu vanonzwa manzwiro ekuramba kana vakanzwa nezvevamwe vane ukama huri kuparara, kana kupinda mumatambudziko nemutemo pamusoro pokunwa. Havasi vose vanoita doro vachawana zvikamu zvose, asi izvozvo hazviiti kuti vave "vashoma" vewadhakwa.
Iwe uri doro kana kwete. Pane imwe musangano, Maggie akanzwa mumwe mukadzi achitaura kuti akanga ashungurudza vana vake. Akataura mumoyo make, "Handina kumboita izvozvo," ndichiregeredza chokwadi chokuti akanga asina vana! Kunyange zvazvo kune maitiro akasiyana-siyana angangodaro ane chokuita nekudhakwa, munhu anodhakwa ari doro.
Kune vanhu vazhinji, kupora inguva iyo pavanodzidza kuti kudhakwa kwekudhakwa kunokonzera kukanganisa kwakaipisisa kudarika kwavakanga vafunga. Pamusoro peMaggie, aive muchengeti wemakamuri kuitira kuti kunwa kwake kwakanga kusina matambudziko makuru pamararamiro ake evanhu. Asi kukanganisa kwekufunga kwake, kumweya wake, uye kuhukama hwake hwemunhu hwakanga hwakadzika.
Kudzorerwa kubva kunwa doro kunotora upenyu hwose. Sezvo Maggie akacherechedza, mumakore ake makumi maviri nemaviri ehutano hweAA, chero nguva munhu akadzoka purogiramu mushure mekunge "slip," nyaya yacho yakafanana. Vanhu vanotenda kuti vanogona kuenda kumisangano. Kana kuti vanozvidza purogiramu yemweya. Kana kuti vanowana cocky diki uye vanofunga kuti vanogona kungova nekunwa kumwe chete. Munhu anonwisa doro anoziva kuti mumwe anonwa zvakanyanya uye zvinodhaka zvine chiuru hazvina kukwana.
Kudzoka Kubva Kudhakwa Kwefodya
Sezvo nekudhakwa kunwa doro, izvo vanhu vakawanda vanodzidza mushure mekuedza kwakawanda kwekurega kusvuta ndezvokuti kuregera kuburikidza nekuda kwega kazhinji kunoratidza kuti hauna zvibereko. Kudzokororazve kunowanzoshamisa, uye kunogona kutungamirira munhu kuti atende kuti vachaparadzwa kuti ave tsvina.
Sezvo danho rekutanga reAlcoholics Anonymous rinosanganisira kubvuma kuti iwe hauna simba iwe pachako, avo vanoziva kuti kuda simba chete hakukwanisi kurega kusvuta kunowanzobudirira. Asi pane zvakawanda zvishandiso zvinopfuura zvido zvingabatsira.
Vamwe vanhu vanozviona zvichibatsira kubata rubatsiro rwevamwe. Maggie akabatana nehurukuro yekutsigira uye akawana kuti akakurumidza kuona nevamwe vanotarisana nehondo yavo yekurega. Zviripo zvepaIndaneti zviripo kune avo vanoda chisarudzo chekusiya pakati pevanhu vevanhu vari kuedzawo kukanda tsika yacho.
Kurega Kunobvira
Rusununguko rwokusvuta runogoneka. Imwe yenhanho dzekutanga kune vanhu vakawanda inokunda kutya kwekurega . Kunyange kana iwe usati warega, iwe wave wakaedza kutema, kana kuti wakaedza kumira maawa mashomanana usati washanya kuchitoro kuti utenge zvimwe fodya. Kunyanya kunetseka kubva kune zvakaitika izvi kunogona kuwedzera pakutya kwako. Asi kupora kunogoneka. Zvinotora basa, nguva, kutsungirira, uye kutsungirira, asi zvinogoneka.
Kushandisa Mazano AA Kurega Kusvuta
Mazhinji emitemo yeAlcoholics Anonymous inogona kubatsira nekurega kusvuta zvakare.
AA inokurudzira kuti mumwe nomumwe wekutsvaga akumbire mumwe munhu kuti ave iye anotsigira. Vanhu vanoda kurega kusvuta vangada kuedza nzira iyi, uye ndizvo chaizvo zvakaitwa naMaggie. Akawana mutevedzeri wokudzima kushandiswa paIndaneti (ona kubatana kwezvinhu zviri pamusoro) kumubatsira kuti atarise zvaaifanira kuita kuti asiye zvakanaka.
Chimwe chikamu chezano kubva kuAA ndechekuti "ibve pamvura inosuruvarisa uye upinde muchirongwa." Maggie akawana maonero aya anobatsira kumukandira iye kusvuta tsika zvakare. Nokuisa pfungwa pane chirongwa chekuita, iwe unogona kuchinja mafungire ako ekufunga uye kugadzikana kwepfungwa nemidzanga, nekuverenga, kufungisisa, nekugovana.
Sezvo nedoro rekuwana, kusvuta kusvuta kunosanganisira kuchinja kwepfungwa. Iko kushanduka kwemapfungwa kwakadzika kudarika kuchinja kwepfungwa, uye vazhinji vanoti ndiyo kuchinja kwakasimba mumweya kunoitika nokudzidza matanho gumi nemaviri uye kurarama maererano nemitemo. Kumanikidzwa kunwa kana kusvuta kunogona kusimudzwa nekukurumidza, asi kugadzirisa kuchinja kunofambira mberi kuti uve iwe unhu hwakanaka.
Anenge mwedzi mitanhatu achipinda mukusvuta kwake, Maggie akaziva kuti kuchinja kwepfungwa kunofanirwa kuregerekwa kubva kunwa doro kunofanirwa kukonzera kukanganiswa kwake kwechikotini zvakare, kana aifanira kuwana rusununguko uye rugare rusingagumi.
Zvinotora nguva ye ruzivo pamusoro peicicin inodhaka yekupfuura kubva pane zivo yepamusoro kusvika mukunzwisisa. Maggie akawana kuti nekufamba kwenguva, rusununguko rwaakange atora kuburikidza nekuzvidzora, rakava rake maererano nekurega kusvuta zvakare.
Kurega Kunwa Doro Kudhakwa
Doro rekuregera kunogona kuvhiringidza vamwe vanhu kwemazuva ekutanga. Zviratidzo zvekunwa doro zvakasununguka muviri uye mupfungwa, uye zvinogona kusanganisira kuputika, kudengenyeka (zvinogona kuva zvechisimba), uye kutyisa kukanganisa (kanowanzoonekwa, funga: zvikwata zvinokambaira paganda rako). Maggie anobvumirana kuti kubvisa kwake doro kwakamutora kuburikidza nekusagona kunzwisisika mumuviri nepfungwa. Akaritsanangurira sechigadzirwa chemakemikari chinoputika icho chakanga chiine maitiro ekuputika kune vose veurotransmitter muuropi yake.
Asi pasinei nekurwadziwa kwake, yakagara kwemazuva mashoma chete. Sezvo aigonazve kudya uye kunwa mvura, simba rake rakadzoka. Kudzidzira muviri kunobatsira sezvo vanhu vanotanga kunzwa vari nani mumavhiki mashomanana, asi zvinogona kutora mavhiki mashomanana vasati varara kunodzokera kune zvakasikwa.
Kurega Kubva kuNikotine Kuwedzerwa
Kurega kubva nicotine kazhinji hakusi kuderera, asi kunogona kuuya nezviratidzo zvakasimba zvekuzvidya mwoyo uye pfungwa yakasimba kana mupfungwa yekusimudzira kusvuta. Maererano naMaggie, kana nicotine yakanga yaita kuti vashomanana vemaurotrita vashoma muuropi hwavo kupfuura doro, zvakanga zvasara zvakadzama, zvisingagoneki kuchinja.
Vhiki yekutanga yekuputa kusvuta ndeyekushata, asi kunyange nekuzvipira kwakakwana kwekusvuta-kusina, unogona kuoma nekuchiva kwemavhiki akawanda.
Vanhu vakabudirira kusiya tsika iyi vanowanzotaura pamusoro pe "icky zvitatu" yekurega. Izvi zvinosanganisira:
- 3 mazuva. Nguva yakaipisisa yekusiya muviri.
- 3 masvondo. Nguva iyo kubviswa kwepanyama kunowedzera uye kubuda kwepfungwa kunotora.
- 3 mwedzi. Dzimwe nguva dzinonzi "blahs," pamwedzi mitatu mushure mekusiya-imwe yezvitsva zvekurega kurega, uye vamwe vanhu vanobvunza kuti, "Ndizvo zvose zviripo here?" Iyi inguva yakawanda yekudzokazve kuitika.
Maggie akaona kuti zvishuvo zvaakaona dzimwe nguva zvakafanana nemirairo, uye zvakare akafunga kuti simba risina simba rinenge risina kukwana. Asi akange akwanisa kushandisa simba rake mune dzimwe nzira. Akashandisa kuda kwake kusarudza kushandisa kusvuta kushandiswa kwekubatsira, uye akashandisa simba rake kusarudza kusatenga imwe yekupedzisira pakutezera fodya. Zvinogona kubatsira kuti uzive nezvekukonzera kwako, izvo zvinhu zvinosanganiswa neunhu hwako hwakasimba. KwaMaggie, kwaiva manheru (masikati anotanga) asi kune vamwe ikoko kuchava nekukonzera kwakasiyana.
Kubva Kudzorerwa Kubva Kubhuku reNikotini Kunogona Kusiyana Nezvekunwa Doro
Kudzorera kwakaoma, kunyangwe kunobva kuicotine kana kunwa doro, asi nyaya yaMaggie inoratidza zvishoma zvinokosha zvakasiyana; Kusiyanisa kunogona kubatsira kunzwisiswa kwekuwanazve vakadhakwa vari kuedza kusiya nicotine.
Nicotine inodhaka kunowanzoswedera pedyo. Maggie, somuenzaniso, akawana kuti pashure pemusangano wake wekutanga weAA, hapana, kunyange rufu rwemurume wake, rwakamukurudzira kuda kutanga kunwa zvakare. Kusiyana neizvi, akawana kuti zvinhu zvose zvaiva chikonzero chekusvuta; nguva dzakanaka, nguva dzakaoma, uye zvakajeka, nguva dzakawanda dzakabatanidzwa.
Inogonawo kuva dambudziko rekusiya kusvuta mushure mokurega kunwa. Kuita kuti munhu awedzere kufungidzira angave anonyevezera kuti une kodzero yekuita imwe tsika yakaipa.
Mukuwedzera, mamiriro ezvinhu anokonzera munhu kurega kunwa, kazhinji mumatare kana kuhukama, hazvina kufanana nekusvuta. Kunyanya kwenguva yakati, munhu angagutsikana kuti kana vari kudya kudya kwakanaka, havatadzi muviri wavo. Dzimwe nguva ihwo hupfupi hwekufema kana kufunganya kunoputika kunoguma kuva chikomborero, pakuti kunomutsa kunetseka.
Maggie akawana kuti akanamatira kune uchapupu hweavo vakanga vari utsi-husina hwoga gore rake roga rokutanga seasingaiti. Sezvo nguva ichienderera mberi, zvishuvo zvake zvakaderera, uye zvishoma nezvishoma kusvika panguva dzinokurudzira uye zvakare pfungwa dzenguva pfupi. Kunyange zvazvo akanzwa akasunungurwa kubva pakamanikidzwa kunwa pazuva raakanyorera AA, zvakamutora mugore rose rekushanda zvakaoma kuti ave nerusununguko kubva kuicotine. Akaona kuti zvakakosha zvikuru kusashamwaridzana nekusvuta pfungwa dzaakaona.
Sezvo kune musiyano pakati pezvinodhaka zvekugadzirisa uye nicotine kugadzirisa Maggie, anotenda kuti nicotine yakanga yakagadzirisa uropi hwake nenzira yakasimba zvikuru kudarika doro. Anofunga kuti acharamba achichenjerera pamusoro pokusvuta kusvuta kupfuura kunwa doro. Zvichida iyi ndiyo chikonzero chokuti vamwe kusvuta kupedza maforamu vanokumbira nhengo kuti vawedzere "mapapiro" kumusasa wavo chete mushure mekusara kusvuta-kusina kwemakore mashanu.
Rusununguko Pakudhakwa, Kusvinura, uye Kuonga
Zuva rinoratidza vanhu vanopedzisira kunwa kana fodya yekupedzisira inoratidza kuguma kwemakore euranda, uye kutanga kwekufambira mberi kwekudzoka.
Kunyange zvazvo vanhu vachiwana rusununguko kubva pakudhakwa kwavo, chidhakwa chinoramba chiripo uye chinodhaka. Hazvina kunaka kuva newaini imwe chete kana fodya imwe chete nokuti inogona kudzorera munhu kune imwe nyika yehutapwa inozivikanwa sekusvuta.
Kunyange zvazvo Maggie aine makore makumi maviri nematanhatu ekuzvidzora, akawana kuti kupunyuka kubva muicotine kukanganisa kwakanga kuri rusununguko rusina simba. Asi iye anotenda kuti kana akagara akazvininipisa, ane runyararo runyararo, uye anoedza kubatsira vamwe vanoda kudzoka kubva kunototengesa, iye acharamba asina kusvuta.
Achifungisisa zvaanoda vamwe vaizoziva Maggie ati, "Kunyange zvazvo ndakashanda zvakaoma kuti ndiwane rusununguko, ndine pfungwa yokuti ndiri chishamiso chenyasha dzaMwari dzakauya kwandiri kuburikidza nebasa reavo vakavaka nzvimbo dzekudzorera seAlcoholics Anonymous uye Kusvuta Kuchema.Ndinoshamisa mukuenderera mberi kwehupenyu hunofadza, husununguko uye huzere nekuonga. "
Kusvuta Kupedza Mudhakwa
Kana iwe urizve unodhakwa uye uchiri kusvuta, usatya. Unogona kufunga kuti kukunda miviri yekudhakwa kunopfuura kuwedzera, asi handizvo. Chimwe chekutsvakurudza kwakaitwa muna 2006 chakawana kuti vanhu vane nhoroondo yekudhakwa vaigona kungosiya kusvuta sevaya vakanga vasiri doro, uye dzimwe nguva vanogona kusiya zviri nyore.
Pasi pepamusoro pakudzoka kubva kunwa uye kusvuta
Iyi nhau yekudzikinura kubva kune doro uye kusvuta kunetseka, inoratidza kuti nzira inofanana nayo inogona kushanda sei zvose. Nheyo dzeAlcoholics Anonymous uye Nhanho gumi nemaviri dzinogona kubatsira kune avo vanoda kurega kusvuta pamwe nekugara vakangwara. Asi, pane zvimwe zvakasiyana-siyana.
Kusvuta uye kunwa doro zvinowanzoenda pamwe chete, asi zvinokurudzira kuti vanhu vane nhoroondo yekudhakwa havakwanisi kurega kusvuta kunze kwevaya vasingaiti. Ichokwadi, sezvakaitwa naMaggie kuti zvishandiso zvaakadzidza muAlcoholics Anonymous zvakamubatsira kuti arege kusvuta, zvidzidzo zvinoratidza kuti kugamuchira vanodhakwa kunogona kutora matanho mashomanana kuti abudirire kukanganisa tsika yekusvuta.
> Sources:
> Alcoholics Anonymous Great Britain. Vane gumi nemaviri Matanho ezvinwiwa Anonymous. https://www.alcoholics-anonymous.org.uk/about-aa/takure-
> Joly, B., Perriot, J., d'Athis, P. et al. Kubudirira Kwemari Mukusvuta Cessation: Psychological Preparation Plays a Critical Role and Interacts With Other Factors Like Psychoactive Substances. PLoS One . 12 (10: e0184800.