Kuvandudza Kurara Kwako Zvakakosha Mukukunda Kuwedzererwa
Dambudziko rokurara chiratidzo chinonyanya kubvisa kuvanhu vanodhakwa nezvinodhaka uye doro. Izvi zvinogona kunge zvinotambudza uye zvinotungamirira pakuwedzera kunetseka. Kunyange zvazvo kuregeredza kusuruvara kwakajairika, pane nzira dzaunokwanisa kutarisana nawo uye edza kuwana husiku huri nani hwehope.
Kunyanya kukanganisa uye Kuwanazve Kunobata Kurara
Zvinetso zvehope zvinogona kuitika nemhando ipi zvayo yekudhakwa.
Sangano reNational Institute on Drug Abuse rinoti kusuruvara kwakanyanya kune avo vanorarama kubva heroin, mishonga inonzi opioids, cocaine, uye kudhakwa zvinodhaka. "Zvinetso zvekurara" chiratidzo chekusiya mari, chirongwa chekurapa, uye nicotine.
Nokuti munhu wese nemishonga yose yakasiyana, dhigirii raunogona kuva nekutambudzika kurara kana kuramba uchirara richasiyana.
Vanhu vanorapwa kubva pamidhakwa havakwanise kudzokera kumararamiro ezvokurara kwemwedzi mitanhatu kana kupfuura. Kunyange zvakadaro, mazuva mashomanana okutanga ekubvisa anogona kunyanya kunetseka. Uyewo, kushayiwa kwehope kunongowedzera ruzivo rwakanyanya.
Ichi ndechokuti muviri wako wakabuda kunze kwechimiro chawo. Nguva yawakashandisa kushandisa zvinodhaka kana kunwa zvakanyanya yakashandura nzira iyo muviri wako unoshanda uye kurara maitiro inowanzobatwa. Panguva yekudzikinura, muviri wako uri kuchinja zvakare uye kuedza kushandiswa kusununguka kwezvinhu.
Zvinongoitika zvekuti zvipfeko zvako zvehope zvichavhiringidzwa zvakare.
Nzira Dzokudzora Kurega Kurasikirwa Nokusara
Mashoko akanaka ndeokuti kune vanhu vakawanda, kubvisa kusuruvara kunongova kwenguva pfupi. Ndiyo imwe yemigumisiro yekuchenesa muviri wako uye kudzokera ku "hupenyu" hwehupenyu.
Kana iwe wakanyanya kurangwa iwe uri kutevera mazano ehutano hwakanaka hwekurara, nokukurumidza kurasa kwako kwekusara kuchapera.
Nokufamba kwenguva, kurara kwako kuchadzoka kune yakasikwa uye, kazhinji, zvinhu zvakajeka zvaunogona kuita ndizvo zvakanakisisa.
- Ita tsika dzekurara. Zvakawanda zvekugadzirisa ndezvekutora tsika dzakaipa dzine utano hwakanaka. Kana zvasvika pakurara, unogona kuedza kuenda kunorara uye kumuka panguva imwe chete kana mhepo pasi nemabasa akanyarara sekuverenga asati avata. Chinhu chipi nechipi chichadzikama uye chinokuzorodza iwe usati waedza kurara chichabatsira.
- Dzosazve yako circadian rhythms. Kunwa doro kunogona kuva kwakaoma pamararamiro ako ehope uye muviri wako ungangodaro wakave wakagara uchigara usiku hwose. Imwe nzira yekugadzirisa iyo ndiyo kuzarura maziso ako - asina magirazi ezuva-kunze kwezuva masikati machena mangwanani. Usatarisa zvakananga zuva.
- Edza nzira yepanyama kutanga. Inwa kapu inotonhora yekuzorora, yea caffeine isati yasara, edza kufungisisa, uye ramba uchishanda masikati. Aya maitiro mashomanana ezvisikwa zvaungatora kuti uwedzere kurara kwako.
Somumwe munhu ane chinodhaka, anorayirwa kuedza mazano aya kutanga. Bata nayo uye uyananise nzira kana zvichidikanwa. Zvichida iwe uchawana zviri nani kurara nokukurumidza.
Izvo Zvinofanira Kuchengetedza Kurara Mishonga
Zvidhakwa zvinogona kutungamirira mune imwe nzira yekurwisa. Zvinonyanya kukosha kuti iwe uedze uye udzivise zvinhu izvo zvinogona kuva mumiriri wemishonga yako yekusarudza.
Izvi zvinonyanya kuitika mumatanho ekutanga apo uri kutarisana nekusiya uye iwe unonyanya kuedzwa kuti uwane rubatsiro rwakakurumidza.
Edza kudzivisa kuzvidzora nemimwe madhiragi paunenge uri kupera. Izvi zvinosanganisira over-the-counter (OTC) zvokurara, marijuana, uye doro.
Taura nechiremba wako nezvekushandisa kwenguva pfupi yemishonga yakatemwa kunogona kukubatsira kurara kwemazuva mashomanana ekutanga. Mimwe mishonga inobatsirawo pakugadzirisa zvimwe zviratidzo zvekusiya . Izvi zvinonyatsotsanangurwa nemishonga yauri kubvisa kubva pamwe chete nemishonga inorayirwa.
Tevedzera mirayiridzo yechiremba wako kune tsamba .
Pasinei nemamiriro ezvinhu unofanirwa kutora zvinopfuura zvakatemwa, kana kwenguva yakareba kupfuura yakatemwa. Iwe unogona kurwara kana kungoerekana uchitora chikamu chinodhaka.
Chikonzero Nei Zvakanaka Kurara Ndicho Chinokosha Kuti Uwanezve
Kugadzira tsika dzakanaka dzekurara - sezvakaoma sezvingave zvakadaro-pakutanga kwekupora kwako kunowedzera mikana yako yekudzivisa kudzokerazve. Iwe uchanzwa mazano aya kubva kune akamboita zvekupindwa muropa, kuporazve madhakwa, uye, zvichida, vanachiremba nevadzidzisi vako zvakare.
Chidzidzo chekodhaine-yakavhiringidza rats akaratidza kuti kurara kusina kuipa kwakawedzera mikana yekudzoka zvakare. Mhuka idzodzo dzaikwanisa kuve nekukanganisa zvishomanana uye kurara kwenguva refu dzakanga dzisina mikana yekuratidza chido che cocaine. Vatsvakurudzi vanofungidzira kuti kushamwaridzana kumwechete, kunyange kwenguva yakareba mushure mekutora nguva, kunotsigira kurara-kwakagadzirirwa kurapwa kwevanhu vane cocaine inodhaka.
Iyi inofungisisa pfungwa yokuti kurara ndeimwe yezvigetsi zvemuviri wakanaka. Izvi zvinoreva kuti, shure kwezvose, chimwe chezvinangwa zvekukunda kusvuta. Kunyange zvazvo zvingaita sezvisingabviri panguva ino, chero chii chaunogona kuita kuti uwane huwandu hwakakwana hwehope kunogona kubatsira mukurarama kwenguva refu.
> Kwakabva:
> Chen B, Wang Y, Liu X, Liu Z, Dong Y, Huang YH. Kurara Kunodzora Kubatanidzwa kweClaineine Craving. Nyaya yeNeuroscience. 2015 Nhasi 30; 35 (39): 13300-10. doi: 10.1523 / JNEUROSCI.1065-15.2015.
> DuPont RL. "Varwere Vanofanira Kubatwa Nezvimwe Zvishandiso Zvokushandisa Zvinyorei Benzodiazepines?" Nha. Journal of Addiction Medicine. 2017 Mar / Apr; 11 (2): 84-86. doi: 10.1097 / ADM.0000000000000291.
> National Institute on Drug Abuse. Kazhinji Kushandiswa Zvinodhaka Zvinodhaka. 2016.