Sengoli: Randy Alexander
Letsatsi La Creation: 1 April 2021
Ntlafatsa Letsatsi: 18 November 2024
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Litaba

Ho khutlela mokhoeng hape ke eng?

Ho hlaphoheloa bokhobeng ba lithethefatsi kapa joala ha se ts'ebetso e potlakileng. Ho nka nako ho feta ts'epahalo, ho sebetsana le matšoao a ho hula, le ho hlola takatso ea ho e sebelisa.

Ho khutlela morao ho bolela ho khutlela ts'ebelisong ha o qetile nakoana o sa tsebe letho. Ke tšokelo e lulang e le teng ha o leka ho fola. Setsi sa Naha sa Tlhekefetso ea Lithethefatsi se hakanya hore liperesente tse 40 ho isa ho tse 60 tsa batho bao pele ba neng ba lemaletse lithethefatsi ba tla qetella ba oele hape.

Ho tseba methati ea ho khutlela morao le ho ba le moralo oa ho sebetsana le eona ho ka u thusa ho u thibela ho sebelisa hape. Latela mekhoa ena e 10 ho u thusa ho lula tseleng ka ho hlaphoheloa ha hao.

1. Lemoha methati ea ho oela hape

Ho khutlela morao ho etsahala ka mekhahlelo e meraro: maikutlo, kelello le 'mele. Ts'ebetso e ka qala libeke kapa likhoeli pele u qala ho noa kapa ho sebelisa lithethefatsi hape.

U kotsing ea ho oela hape nakong ea mekhahlelo ena e meraro:

  • Ho khutlela morao maikutlong. Nakong ena, ha u nahane ka ho sebelisa, empa menahano ea hau le boits'oaro li u beha molemong oa ho khutlela morao. Ua itšehla thajana 'me u boloka maikutlo a hau a le botlolong. U ikutloa u tšoenyehile ebile u halefile. Ha u je kapa hona ho robala hantle.
  • Ho khutlela kelellong. Karolong ena, o ntoeng le uena. Karolo ea hau e batla ho e sebelisa, 'me karolo e' ngoe ea hau ha e batle. U ntse u nahana ka batho le libaka tse amanang le tšebeliso le linako tse monate tseo u bileng le tsona ha u noa kapa u sebelisa lithethefatsi. U hopola tse ntle feela ho tloha mehleng eo, eseng tse mpe. U qala ho buisana le uena 'me u rera ho e sebelisa hape.
  • Ho khutlela morao 'meleng. Ena ke karolo eo u qalang ho e sebelisa hape. E qala ka ho felloa ke matla hanngoe - seno sa pele kapa pilisi - 'me e khutlisetse ts'ebelisong e tloahelehileng.

2. Tseba lintho tse u susumetsang

Batho ba bang, libaka le maemo a mang a ka u kganna ho noa kapa ho sebelisa lithethefatsi hape. Hlokomela lintho tse u bakelang mathata hore u li qobe.


Mona ke tse ling tsa lisosa tse atileng ka ho fetesisa tse khutlang:

  • matšoao a ho hula
  • likamano tse mpe
  • batho ba u nolofalletsang
  • phepelo ea lithethefatsi (lipeipi, jj.) le lintho tse ling tse u hopotsang ho li sebelisa
  • libaka tseo u neng u tloaetse ho noa kapa ho sebelisa lithethefatsi
  • bolutu
  • khatello ea maikutlo
  • ho itlhokomela joaloka ho se je, ho robala kapa ho sebetsana le khatello ea maikutlo hantle

3. Hopola mabaka a hao a ho tlohela sekolo

Ha takatso ea ho sebelisa li-hits, ikhopotse hore na hobaneng o qalile tseleng ea ho hlaphoheloa pele. Nahana ka hore na o ile oa tsoa taolong kapa oa kula neng ha o ne o sebelisa. Hopola lintho tse hlabisang lihlong tseo e ka 'nang eaba u li entse kapa batho bao u ka' nang ua ba utloisa bohloko.

Shebana le hore na bophelo ba hau bo tla ba betere ha o tlohetse ho sebelisa lithethefatsi kapa joala hantle. Nahana ka se u khannelang ho tlohela, joalo ka ho aha bocha likamano tse senyehileng, ho boloka mosebetsi, kapa ho phela hantle hape.

4. Kopa thuso

U se ke ua leka ho hlaphoheloa u le mong. Ho fumana tšehetso ho tla etsa hore ts'ebetso e be bonolo haholo.


Ngaka ea hau kapa setsi sa kalafo sa tahi se na le kalafo ho laola matšoao a ho khaotsa. Setsebi kapa moeletsi a ka u ruta tsebo ea ho sebetsana ka katleho le mehopolo kapa litakatso tse mpe tse ka u susumelletsang hore u li sebelise hape. Ba lelapa le metsoalle ba ka u fa tsebe e mosa ha u ikutloa u nyahame.

Lihlopha tsa ts'ehetso le mananeo a mehato e 12 joalo ka Alcoholics Anonymous (AA) le Narcotic Anonymous (NA) le tsona li ka thusa haholo ho thibela ho khutlela morao.

5. Itlhokomele

Batho ba sebelisa joala le lithethefatsi ho ikutloa ba phutholohile. Batla mekhoa e metle ea ho iputsa.

Kena tloaelong ea ho itlhokomela. Leka ho robala bonyane lihora tse supileng ho isa ho tse robong bosiu. Ja lijo tse nang le phepo e nepahetseng tse nang le litholoana le meroho e mengata e sa tsoa khuoa, liprotheine tse omeletseng le lithollo tse felletseng. 'Me u ikoetlise letsatsi le leng le le leng. Ho latela litloaelo tsena tse phetseng hantle ho tla u thusa hore u ikutloe u le betere le ho laola bophelo ba hau.

Ho phomola le ho ipha nako ea ho etsa lintho tse u thabisang ke karolo e 'ngoe ea bohlokoa ea boitlhokomelo. Tsoela pele ho etsa lintho tseo u li ratang haholo. Ikhauhele. Amohela hore ho hlaphoheloa ke mokhoa o thata mme o etsa sohle se matleng a hau.


6. Laola matšoao a ho khaotsa ho tsuba

Matšoao a ho ikhula joaloka ho nyekeloa ke pelo, ho tsitsinyeha le ho fufuleloa ho ka ba thata hoo u batlang ho sebelisa lithethefatsi hape ho li emisa. Ke hona moo sehlopha sa hau sa ho hlaphoheloa se kenang. Meriana e ka u thusa ho sebetsana le matšoao a ho khaotsa ho tsuba pele a ka baka ho oela hape.

7. Itšitise

Ke ha tlhaho hore menahano ea hau e hoholehe ho sebelisa lithethefatsi kapa joala. E fapose ka bonolo ka ho tsepamisa maikutlo linthong tse phetseng hantle.

Matha ka ntle, tsamaea le ntja ea hau, kapa u ee lijong tsa mantsiboea le metsoalle. Kapa, ​​lula 'me u shebe e' ngoe ea lifilimi tseo u li ratang haholo.

Litakatso tse ngata li nka nako e khuts'oane feela.Haeba u khona ho mamella metsotso e 15 ho isa ho e 30, u ka e hlola.

8. Bitsa motsoalle

E-ba le motho ea u letsetsang linako tse fokolang ha u ka khutlela mekhoeng ea hau ea khale. Motsoalle oa hlooho ea khomo a ka u nyenyefatsa 'me au hopotsa lintho tsohle tse ntle bophelong ba hau tse lokelang ho sireletsoa ka ho qoba lithethefatsi le joala.

9. Iputse

Ho hlaphoheloa ha ho bonolo. Iphe sekoloto bakeng sa leruo le leng le le leng le lenyane leo u le fumanang - beke e le 'ngoe u hlaphohetsoe, khoeli e le' ngoe u sa sebelise lithethefatsi, jj. Ka mohlala, ipehele sebaka sa ho ikoetlisa ka boikhathollo kapa u ithekele ntho eo u kileng ua e sheba.

10. Latela mohlala

Haeba u sa tsebe hantle hore na u ka etsa joang hore u hlaphoheloe, latela e 'ngoe ea mefuta ea moralo oa thibelo ea ho khutlela morao e teng. Terry Gorski, setsebi sa tšebeliso e mpe ea lithethefatsi le bophelo bo botle ba kelello, o na le leano la mehato e robong la thibelo ea ho khutlela morao le ka u thusang ho hlokomela le ho sebetsana le matšoao a ts'oaetso. Ngaka ea mafu a kelello le setsebi sa tahi G. Alan Marlatt, PhD, o thehile mokhoa o sebelisang khetho ea kelello, boits'oaro le mokhoa oa bophelo ho thibela ho oela hape.

Tsa Tsau-tsau

Ho hlaphoheloa bokhobeng ba lithethefatsi le joala e ka ba ts'ebetso e telele le e phephetsang. Mathata a ho khutla hape a phahame.

Ho bohlokoa ho hlokomela methati e meraro ea ho oela hape: maikutlo, kelello le 'mele. Hlokomela matšoao a hore u se u tla qala ho a sebelisa hape.

Fumana thuso ea litsebi, 'me u itlhokomele nakong ea ha u fola. Ha u ikemiselitse haholoanyane mosebetsing ona, ho ka etsahala hore u atlehe.

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