Ngaba uye wacinga ngokunciphisa ubuninzi bezotywala oyiphuzayo? Mhlawumbi uye waba nemiphumo emibi yezempilo ngenxa yokusela kwakho, okanye mhlawumbi awuyi kubuyiselwa emva nje ngokuba wawuhlala emva kweseshoni yokusela.
Ukuba inani lotywala ophuzeyo lidlula izikhokelo ezicetyiswayo kwaye likubeka engozini yokuphuhlisa iingxaki ezinxulumene notywala , unokufuna ukuzama ukunciphisa okanye ukunciphisa ukusetyenziswa kwakho.
Ukuba okwamanje uphuza ngaphezu kwezikhokelo ezicetywayo, nayiphi na utshintsho olwenzayo, nokuba utshintsho oluncinane, lunokunceda ukunciphisa ingozi enokubangela utywala. Ngaphantsi kokusela, unciphise umngcipheko wakho wokuphuhlisa iingxaki.
Kuthiwa ukunciphisa umonakalo. Injongo yakho kukuphucula impilo yakho nobomi bakho ngokunciphisa imiphumo yotywala.
Kula maphepha alandelayo ezinye iingcebiso kunye namaqhinga ancede abanye banqunywe ekusela, ngokutsho kweNational Institute of Alcohol Abuse and Alcoholism (NIAAA). Ezinye zezi zinto zinokuba luncedo kuwe nakwabanye kungenakusebenza.
Isihluthulelo sokunciphisa ngempumelelo kukufumana into esebenza kuyo. Zama ezi ngcebiso kwaye xa umntu engasebenzi, zama omnye ude ufumane into ekuncedayo ekunciphiseni utywala.
Beka Injongo Eyona Nenjongo
Bhala phantsi iziphi iziphuzo ofuna ukuphuza ngosuku kwaye zingaphi iintsuku ngeveki ufuna ukusela. Ukubhala phantsi iinjongo zakho kunokukunceda ukhumbuze ukuba ufuna ukunciphisa ukusela kwakho. Abantu abasela ngaphakathi kwezikhokelo ezicetywayo banomngcipheko omncinci wokuphuhlisa iingxaki.
Bala iziPhuzo zakho
Ukwenza umgudu wokurekhoda ukuba zininzi iziphuzo onokuzifumana nazo kunokukunceda ukunciphisa okanye ukunciphisa ukusela kwakho. Ungasebenzisa inqaku elibhalwe ngesandla eligcinwe kwisikhwama sakho okanye urekhode iziphuzo zakho kwi-smartphone yakho okanye kwi-PDA, nokuba yintoni efanelekileyo kakhulu kuwe.
Ukulinganisa iziTywala zakho
Ukuba uya kubala ukuba zininzi iziphuzo onayo, qiniseka ukuba uchanekile. Funda oko kubalwa njengesiselo esiqhelekileyo ukuze ukwazi ukulinganisa ngokuchanekileyo ukuba uninzi kangakanani. Unamathele kwinjongo yakho nangona ungekho ekhaya, udle okanye kwibha.
Iintambo Zakho
Abanye abaphuza abazama ukusika baye baphumelela ngokuphuza ukusela kwabo - ukuphuza iziphuzo zabo ngokukhawuleza okanye ukuqinisekisa ukuba banesisiselo esisodwa kwiyure. Abantu abadla iziphuzo ngokukhawuleza, ngokukodwa izixhobo zokusela ezimbalwa, basengozini enkulu yokuphuza utywala okanye ukuxhomekeka kotywala .
Izithuthi Zakho
Enye inkohliso yokunciphisa ukusetyenziswa kotywala kukusebenzisa izixhobo zokusela iziphuzo - iziyobisi ezingaqhelekanga phakathi kweziphuzo ezinokusetyenziswa kotywala. Abanye abaselayo baya kutshintshwa amanzi, i-juice okanye i-soda phakathi kwezonxila zabo zokunciphisa ukusetyenziswa kwabo. Kungakhathaliseki ukuba uphuze kangakanani, kuseloko kulungile ukusela amanzi amaninzi kunye neziyobisi zakho.
Musa ukulibale ukutya
Kwabanye abaphuza, ukutya ukutya kuya kunciphisa ukuthanda kwabo utywala. Oku akuyinyaniso kubo bonke abaphuzayo, kodwa ukuba ukutya okuthile kunciphisa ukulangazelela kwakho isiselo, uqinisekise ukuba udla ukutya ngamanye amaxesha xa usela rhoqo kunokukunceda unciphise inani oliphuzayo. Kakade ke, akusikho bulumko ukuba umntu aphuze kwisisu esingenalutho .
Gwema Izinto Ozenzayo
Enoba uzama ukusika okanye ukuyeka ukusela, kuyilungileyo ukuphepha iimeko apho usetyenziselwa ukusela. Abantu, indawo, izinto kunye nemisebenzi ethile kungabangela ukuba ube nesibongo sokusela. Ukuphepha ezi zinto zikhusela ukuba ungaphuze xa ungenako ukwenza njalo. Khumbula, impilo yakho isengozini.
Yenza into engekho
Ukuba ukusela kuyingxenye ebalulekileyo ebomini bakho, zama ukufaka enye imisebenzi ngexesha laloo nto ungasetyenziswa ngayo. Thatha i-hobby, qalisa inkqubo yohambo, yenza abahlobo abatsha, okanye uchithe ixesha elininzi kunye nosapho lwakho. Fumana into onyolisayo eya kuba nexesha apho udla ukusela.
Funda Indlela Yokuthi 'Hayi'
Amathuba uza kuba kwiimeko apho umntu uya kunika khona isiselo okanye angalindela ukuba uphuze kunye nabo njengoko usenzile ngaphambili. Funda indlela yokuthetha ngokuthethelelayo "hayi ukubulela," kwaye uyathetha ngokwenene. Yitsho ngokukhawuleza kwaye uqiniseke ukuze ungaziniki ixesha lokutshintsha ingqondo yakho. Unokufuna ukwenza oko uya kuthetha ngeli xesha elizayo xa abahlobo bakho becela ukuba uphuze.
Ukuba awukwazi ukuCima
Ukuba ufumanisa ukuba awukwazi ukunqumla, usenokuba usuqulunqe ukusetyenziswa kwezidakamizwa zokusetyenziswa kotywala. Unokufuna ukuzama ukuyeka ukusela okanye ufune uncedo lokuyeka.
Ukuba ufumanisa ukuba awukwazi ukunciphisa ukusela kwakho, nantsi ezinye izibonelelo onokuzifumana uncedo:
- Musa Ukwesaba Ukubuyiselwa
- Ukufumana iNkqubo Yonyango Elifanelekileyo
- Amachiza okuTywala
- Ziyintoni Iingxilongo ezingabonakaliyo?
Umthombo:
ISizwe lesiZwe malunga nokuTywala kotywala nokuNxila. "Ukuphuza Ukusela: Utywala kunye neMpilo Yakho."