Ukuphindaphinda ngexesha lokubuyiselwa kuyinto eqhelekileyo
Kuqhelekile ukuba izilingo ziphinde ziphinde ziphinde ziphinde zibuye zibuye zikhuphe iinqwelo eziliqela ngaphambi kokuba zihlambulule ixesha lokugqibela. Ukuqonda okubangela ukuba kubuyiselwe kwakhona isinyathelo sokuqala sokuthintela.
1 - Inkxalabo Yisona sizathu esibalulekileyo sokubuyela
Ukuxinezeleka kuyona nto ibangela ukuphindaphinda kwakhona kwaye izilingo ezininzi zijika kwizinto ezizikhethelayo njengendlela engafanelekanga yokujongana nayo.
Awukwazi ukuphelisa konke uxinzelelo ebomini bakho, kodwa unokuphephelela imeko yezinto ezimbi okanye ezixinzelelekileyo ngokwenza utshintsho kwimpilo yakho, ubudlelwane kunye nezinto eziphambili.
Unokufunda iindlela ezintle zokulawula ngempumelelo uxinzelelo, kubandakanya:
- qeqesho kunye nokuphumula
- ukulawula ixesha lakho ngempumelelo ukuze ungasebenzi kwimoyi yokutya
- ukwandisa ukuziphatha okunempilo, njengokuzivocavoca ngokulinganisela kunye nokutya okunempilo
2 - Abantu okanye iiNdawo ezixhaswe kwiNkqubo yokuLungisa i-Addictive Behavior Can Trigger Relapse
Abantu ababelana ngesimo sakho somlutha kunye nabo basabandakanyeka kuyo kungabangela ukuba baphinde babuye, nangona baxhomekeke kuphela kumlutha wakho ngokuthe ngqo.
Kubalulekile ukuba ube neendlela zokusingatha iimvakalelo zakho xa kwenzeka okokuba unenye indlela yokujamelana nayo ngaphandle kokubuyela kwisilingo sakho.
Amalungu omndeni wakho unokuba yinkohlakalo, nangona bengabandakanyekanga ngokuthe ngqo kuba banokuziva benomntwana kwaye banobungozi.
3 - Iimvakalelo ezintle okanye ezicelomngeni zinokubangela Ukubuyela kwakhona
Izilingo zifuna iindlela eziphumelelayo zokunyamezela, ukulawula nokuqonda iimvakalelo ezimbi ezidibeneyo kwimihla ngemihla. Utywala, iziyobisi okanye iimpawu zokulahla ezisetyenziselwa ukubonelela ngeemvakalelo zesikhashana, kodwa awukwazi ukuzithembela kuzo.
Iingxakalisi zengcali okanye enye ingcali yezempilo yengqondo inokukunceda uhlakulele izicwangciso zokulwa.
4 - Ukubona okanye Ukujonga Into Eyingozi Yakho Yokutshabalala
Isikhumbuzi esincinci somlutha wakho sinokubangela ukubuyela emva kokubuya. Umsila wokutshaya umsi wecuba, ukubukela abantu bela iifikile kwi-cafe, kwaye isibini esitshiywe kwi-embrace is zikhumbuzo ezibonakala zikhona kwiindawo zokuqala zokuyeka.
Ukuba nokuziphatha okuthatha indawo, kunye nokwenza izixhobo zokuziphucula, kunokukunceda ukuchasana nezi zizathu.
5 - Ixesha leeNkcubeko
Iimeko ezintle, ezinjengokuzalwa kunye neeholide, zinokubangela ukuba, kunye. Uziva ujabule, ekulawuleni kwaye unokuqiniseka ukuba unokusingatha eso sesiselo esisiselo, ukuba omnye umsi okanye lowo ubenomfesane kunye nomntu ongeyomphambukeli okhangayo. Kodwa ngaba unokuyigcina phantsi kolawulo?
Umlutha uvame ukulahlekelwa amandla abo ukuba azi ukuba nini ukuyeka. Ngako oko, lowo uselayo unokuya kuba yintlanzi okanye ukuzitholela enye, izibambo ezintsha ezingadingekanga zingakhokelela kwindawo yokuthenga.
Ukuba nomngane kunokunceda kwiimeko apho usengozini yokubuyela kuphinda. Fumana umntu othembelayo kwaye uhlonele ngomlomo kodwa ngokuqinisekileyo ekukholiseni ukuba unqume oko uyenzayo xa uqala ukuphinda ubaleke. Gwema ukuya kwiimeko apho usengozini enkulu yokuphinda ubaleke wedwa, njengoko unokumangaliswa ngokukhawuleza ukuba isisombululo sakho kunye neenjongo ezilungileyo zinyamalale xa iqela liqalisiwe.
> Imithombo:
> Bowen, et al. Ukukhusela ukuKhusela ukuKhuselwa koTywala. ENew York: Guilford. 2011.
Hanson, P. Uvuyo loxinzelelo: Indlela yokwenza Uxinezeleko, U-Andrews McMeel Publishing. 1987.
> Borland, et al. "Iziganeko zokutshaya ziphinda zibaleke ngokukhawuleza: iziphumo ezivela kwi-International Tobacco Control (ITC) I-Survey Country Country," Ukutshabalala. 2009.
> Le Fevre, et al. "U-Eustress, uxinzelelo kunye nokuchazwa kwabo kwiinkqubo eziphambili zokulawula uxinzelelo lokusebenza kwengcinezelo: yiphi indlela yokuqala?" Umbhalo woLawulo lwezeNzululwazi. 2006.
> Bowen, et al. Ukukhusela ukuKhusela ukuKhuselwa koTywala. ENew York: Guilford. 2011.
> Hanson, P. Uvuyo loxinzelelo: Indlela yokwenza uxinezelo emsebenzini, Andrews McMeel Publishing. 1987.
> Borland, et al. "Iziganeko zokutshaya ziphinda zibaleke ngokukhawuleza: iziphumo ezivela kwi-International Tobacco Control (ITC) I-Survey Country Country," Ukutshabalala. 2009.
> Le Fevre, et al. "U-Eustress, uxinzelelo kunye nokuchazwa kwabo kwiinkqubo eziphambili zokulawula uxinzelelo lokusebenza kwengcinezelo: yiphi indlela yokuqala?" Umbhalo woLawulo lwezeNzululwazi. 2006.