Kumira kunwa doro

Kufunga kurega kunwa doro idanho rakakura. Iwe unogona kunge wakamboedza kurega munguva yakapfuura uye wakagadzirira kuyedzazve. Iwe unogona zvakare kunge uchiedza kekutanga uye hauna chokwadi kwekutangira.

Kunyangwe kurega doro kusiri nyore, zvinobatsira kuita chirongwa chekusiya uye kukumbira rutsigiro rwemhuri neshamwari usati warega. Heano mamwe matipi ekubatsira kuti utange.

Kune akatiwandei maturusi uye zviwanikwa zvekukubatsira iwe kurega. Unogona kuedza imwe sarudzo kana kuzvibatanidza. Taura nemupi wako wezvehutano nezvekuti ndeapi sarudzo angave akanakira iwe.

Joinha boka rekutsigira. Vanhu vazhinji vakasiya doro nekutaura nevamwe vanosangana nematambudziko akafanana. Mamwe mapoka ane maforamu epamhepo nekutaura pamwe nemisangano-yemunhu. Edza mapoka akati wandei uone zviri zvakakunakira iwe.

• Al-Anon - al-anon.org
• Alcoholics Asingazivikanwe - www.aa.org
• SMART Kudzoresa - www.smartworks.com
• Vakadzi veSobriety - womenforsobriety.org/

Shanda nemupiki wezano. Wako mupi anogona kukubatsira iwe kuwana nyanzvi yehutano hwepfungwa yakadzidziswa mukushanda nevanhu vane matambudziko nedoro.

Bvunza nezvemishonga. Mishonga yakati wandei inogona kukubatsira kuti urege kunwa nekubvisa kushuva doro uye kuvhara zvarinokanganisa. Kumbira mupiki wako kana imwe ingave iri sarudzo yakanaka kwauri.

Zvirongwa zvekurapa. Kana iwe wanga uchinyanya kunwa doro kwenguva yakareba, ungangoda chirongwa chakanyanya kuwedzera. Kumbira mupiki wako kuti akurudzire chirongwa chekurapa doro iwe.

Kana iwe uine zviratidzo zvekusiya, senge kubvunda maoko, paunoenda usina doro, haufanire kuedza kurega wega. Zvinogona kutyisidzira hupenyu. Shanda nemupi wako kuti uwane nzira yakachengeteka yekurega.

Tora nguva yekuita chirongwa chekusiya. Kutanga nekunyora pasi:

• Musi wauchazomira kunwa doro
• Zvikonzero zvako zvakakosha zvekufunga kurega
• Maitiro auchashandisa kurega
• Vanhu vanogona kukubatsira
• Migwagwa yemigwagwa yekugara wakasvinura uye kuti unozvikunda sei

Paunenge iwe wagadzira chirongwa chako, chichengete kumwe kunobatsira, kuti ugone kuzvitarisa kana uchida rubatsiro kuti urambe uri munzira.

Udza mhuri neshamwari dzaunovimba nezvesarudzo yako uye ukumbire rutsigiro rwavo mukukubatsira kuti ugare wakadzikama. Semuenzaniso, unogona kuvakumbira kuti vasakupe doro uye kuti vasanwe vakakomberedza. Iwe unogona zvakare kuvakumbira kuti vaite zviitwa newe zvisingaite doro. Edza kushandisa nguva yakawanda uine mhuri yako neshamwari dzisinganwe.

Zvinokonzeresa mamiriro ezvinhu, nzvimbo kana vanhu vanoita kuti iwe ude kunwa. Gadzira runyorwa rwezvako zvinokonzeresa. Edza kudzivirira zvinokonzeresa iwe zvaunogona, sekuenda kubhawa kana kutandara nevanhu vanonwa. Kune zvinokonzeresa iwe zvausingakwanise kunzvenga, ita chirongwa chekugadzirisa nazvo. Dzimwe pfungwa dzinosanganisira:

• Taura nemumwe munhu. Kumbira shamwari kana nhengo yemhuri kuti ive-paunotarisana nemamiriro ezvinhu anoita kuti iwe ude kunwa.
• Tarisa kuronga kwako kwekurega. Izvi zvinobatsira kukuyeuchidza nezve zvikonzero iwe zvawaida kurega munzvimbo yekutanga.
• Zvivhiringidze nechimwe chinhu, sekutumira mameseji kushamwari, kufamba famba, kuverenga, kudya tudyo takagwinya, kufungisisa, kusimudza zviyereso, kana kuita hobho.
• Gamuchira kukurudzira. Izvi hazvireve kuti iwe unofanirwa kupa mukukurudzira. Ingo nzwisisa kuti zvakajairika uye, zvakanyanya kukosha, zvichapfuura.
• Kana mamiriro akanyanya kuoma, siya. Usanzwe sekunge unofanirwa kuinamira kuti uedze kuda kwako.

Pane imwe nguva iwe unozopihwa chinwiwa. Ipfungwa yakanaka kuronga kumberi kuti uchagadzirisa sei izvi. Heano mamwe matipi anogona kubatsira:

• Tarisa kumeso nemunhu uye woti "Kwete, ndatenda" kana imwe pfupi, yakananga mhinduro.
• Usazeze kana kupa mhinduro ine mhepo-refu.
• Kumbira shamwari kuti itambe mutambo newe, saka wakagadzirira.
• Kumbira chisina chinwiwa chinwiwa panzvimbo.

Kuchinja maitiro kunotora kushanda nesimba. Unogona kusabudirira kekutanga iwe paunoyedza kurega. Kana iwe ukatsvedza uye ukanwa, usakanda mapfumo pasi. Dzidza kubva kune imwe neimwe kuyedza uye edza zvakare. Funga nezve kudzoka shure sekungova munzira mukudzoka.

Fonera mupiki wako kana iwe:

• Inzwa kushushikana kana kunetseka kwenguva inopfuura pfupi
• Funga kuzviuraya
• Iva nezviratidzo zvakakomba zvekudzora, sekurutsa zvakanyanya, kuona zvisipo, kuvhiringidzika, fivha, kana kugwinha

Kunwa doro zvisina kufanira - kumira sei; Doro kushandisa - kumira sei; Kunwa doro - kumira sei

Carvalho AF, Heilig M, Perez A, Probst C, Rehm J. Doro rekushandisa kusagadzikana. Lancet. 2019; 394 (10200): 781-792. PMID: 31478502 pubmed.ncbi.nlm.nih.gov/31478502/.

National Institute pamusoro peDoro Kunwa Doro uye Alcoholism webhusaiti. NIAAA yekunwa doro navigator: tsvaga yako nzira kune yemhando yekurapa kurapa. alcoholtreatment.niaaa.nih.gov/. Yakasvika Nyamavhuvhu 18, 2020.

National Institute pamusoro peDoro Kunwa Doro uye Alcoholism webhusaiti. Kufungisisa kunwa. www.reviting.nl Yakasvika Nyamavhuvhu 18, 2020.

O'Connor PG. Doro rekushandisa kusagadzikana. Mune: Goldman L, Schafer AI, eds. Goldman-Cecil Mushonga. 26th ed. Philadelphia, PA: Elsevier; 2020: chits.

Swift RM, Aston ER. Pharmacotherapy yedoro rekushandisa kusagadzikana: aripo uye ari kubuda marapirwo. Harv Rev Psychiatry. 2015; 23 (2): 122-133. PMID: 25747925 pubed.ncbi.nlm.nih.gov/25747925/.

US Preventive Services Task Force, Curry SJ, Krist AH, et al. Kuongorora pamwe nehunhu hwekupa mazano kupomhodza kudzikisira kushandiswa zvisina tsarukano kunwa doro muvachiri kuyaruka nevakuru: US Preventive Services Task Force Recommendation Statement. JAMA. 2018; 320 (18): 1899-1909. PMID: 30422199 pubmed.ncbi.nlm.nih.gov/30422199/.

• Doro Shandisa Dambudziko (AUD)
• Doro Use Disorder (AUD) Kurapa