U-Ephreli Inyanga Yokuqwashisa Ngotshwala
Akuzona izindaba ukuthi ukusetshenziswa kabi kotshwala kuyinkinga enkulu yezempilo yomphakathi. Eqinisweni, kuyimbangela yesithathu ehamba phambili yokufa okuvikelekile e-United States. INational Council on Alcoholism and Drug Dependence ilinganisela ukuthi bangu-95,000 15 abantu e-United States abashona minyaka yonke ngenxa yemiphumela yotshwala. I-NIAAA (National Institute on Alcohol Abuse and Addiction) ichaza ukusetshenziswa kabi kotshwala njengamandla okungakwazi ukumisa noma ukulawula ukusetshenziswa kwabo naphezu kwemiphumela. Balinganisela ukuthi cishe abantu abayizigidi eziyi-9.2 e-United States bahlushwa yilokhu (abesilisa abayizigidi eziyi-5.3 nabesifazane abayizigidi eziyi-10). Kubhekwa njengokuphazamiseka kwengqondo okungapheli futhi cishe kube ngu-XNUMX% kuphela othola ukwelashwa.
Ngangivame ukuthola umbuzo ezigulini mayelana nalokho okubhekwa njengokuphuza okungenampilo. Owesilisa ophuza iziphuzo ezingaphezu kwezingu-14 ngesonto (noma iziphuzo ezingaphezu kwesikhombisa ngesonto lowesifazane) "usengozini." Ucwaningo luphakamisa umbuzo olula ngisho nangaphezulu: “Kukangaki ngonyaka odlule uke waphuza iziphuzo ezinhlanu noma ngaphezulu kowesilisa, ezine noma ngaphezulu kowesifazane ngosuku olulodwa?” Impendulo eyodwa noma ngaphezulu idinga ukuhlolwa okwengeziwe. Isiphuzo esisodwa sihlanganisa ama-ounces angu-12 kabhiya, ama-ounces ayi-1.5 otshwala, noma ama-ounces amahlanu ewayini.
Ake sishintshe amagiya. Kukhona elinye iqembu labantu elithinteke kakhulu ngotshwala. Abangani noma amalungu omndeni ophuzayo. Uma kukhona abaphuza inkinga abayizigidi eziyi-15 e-United States, futhi kukhona, ake sithi, isilinganiso sabantu ababili noma ngaphezulu kulowo nalowo othintekile, ungazenza izibalo. Inani lemindeni ethintekile liyamangalisa. Owami wayengomunye wabo. Ngo-1983, uJanet Woititz wabhala Izingane Zabantu Abadala Batshwala. Weqa umgoqo wokuthi isifo sotshwala sigcine kulowo ophuzayo. Uthole ukuthi imilutha izungezwe kaningi ngabantu abafuna ukuyikholwa, futhi ngenxa yalokho, ngokungazi iba yingxenye yesimo sezifo. Ngicabanga ukuthi abaningi bethu balingeka ukuba basheshe bazame ukulungisa "inkinga" ukuze singabuzwa ubuhlungu noma ukungakhululeki. Imvamisa lokhu kuholela ekukhungathekeni futhi akusizi.
Ngingathanda ukwethula amagama amathathu “A”: Ukuqwashisa, Ukwamukela, futhi Action. Lokhu kuchaza inqubo abafundisi abaningi bezempilo abazifundisayo mayelana nezindlela zokubhekana nezimo eziyinselele empilweni. Lokhu ngokuqinisekile kusebenza emindenini yabaphuza izinkinga.
Ukwaziswa: Yehlisa ijubane isikhathi eside ngokwanele ukuze uqonde ngokugcwele futhi ubone isimo. Thatha isikhathi sokunaka ngokuqaphelayo okwenzekayo. Qaphela okwamanje futhi uqaphele zonke izici zesimo. Naka inselelo nokuthi uzizwa kanjani ngayo. Beka lesi simo ngaphansi kwengilazi yokukhulisa ngengqondo ukuze icace ngokwengeziwe nokuqonda.
Ukwamukela: Lokhu ngikubiza ngokuthi "kunjalo nje”Isinyathelo. Ukungafihli lutho, ukuthembeka, nokusobala ngalesi simo kusiza ekunciphiseni imizwa yehlazo. Ukwamukela akulungiseli.
Action: Kwabaningi bethu "abalungisi" sifinyelela ezixazululweni eziguqile. Cabangisisa ngokucabangisisa ngezinketho zakho, kufaka phakathi (futhi lokhu kuzwakala kukubi kakhulu!), Ukuthi uzizwa kanjani ngakho. Unenketho.
Ukumelana nomuzwa wokuthi “wenze okuthile,” futhi ucabangisise ukuthi yiziphi izinyathelo ongazithatha ezinamandla. Enye yalezo zenzo ongazithatha ukuzinakekela. Ukuxhuma kumuntu olwa nesifo sotshwala kungaba nzima kakhulu. Uma ucindezelekile noma ucindezelekile, kungasiza kakhulu ukuthola usizo kumeluleki noma kumelaphi. Ungabamba iqhaza kuhlelo olwenzelwe abangani namalungu omndeni ezidakwa, njenge al anon.
Kunelinye igama elilodwa okufanele sixoxe ngalo. Akuqali ngohlamvu A, kepha kubalulekile ukuthi uqaphele. Ukuthembela. Yigama esivame ukuzwa kepha esingaliqondi ngokuphelele. Angizange.
Incazelo engcono kakhulu engiyibonile ngokuxhomekeka kwekhodi yiphethini yokubeka phambili izidingo zomlingani, oshade naye, ilunga lomndeni, noma umngani ngaphezu kwezidingo zakho. Cabanga ngakho njengokusekelwa okwedlulele kakhulu kube okungenampilo. Ungamthanda umuntu, ufune ukuchitha isikhathi naye futhi ube khona lapho… ngaphandle kokuqondisa noma ukuphatha ukuziphatha kwabo. Uzizwa unamandla ngokuba umsizi futhi bathembele kuwe ngokwengeziwe. Ngezansi: yeka ukunikeza izixazululo bese uzama "ukulungisa" abantu obakhathalelayo, ikakhulukazi uma ungabuzwa.
Ngizoqeda ngamanye amagama amane ozowaqonda lapho umisa umdanso nomlutha wotshwala osebenzayo. Kulokhu bonke baqala ngohlamvu "C." Ngokushesha uyabona ukuthi awuzange imbangela ngeke, awukwazi isilawuli it, futhi awukwazi ukwelapha it… kepha ungakwazi nzima It.
Izinkomba nezinsizakusebenza
https://www.niaaa.nih.gov/alcohols-effects-health/alcohol-use-disorder
https://www.aafp.org/afp/2017/1201/od2.html
https://www.healthline.com/health/most-important-things-you-can-do-help-alcoholic
http://livingwithgratitude.com/three-steps-to-gratitude-awareness-acceptance-and-action/
https://www.healthline.com/health/how-to-stop-being-codependent