Maitiro Ekutarisira Anotya "Kushushikana" Mushure mehusiku Kunze

Zvemukati

• Sei zvichiitika?
• Kushungurudzika munharaunda
• Doro detox
• Emotional kurega
• Kupera mvura mumuviri
• Folic acid kushomeka
• Kushandisa mishonga
• Kuzvidemba kana kunetseka
• Kunwa doro
• Kurara kwakashata
• Sei zvisingaitike kune wese munhu?
• Maitiro ekuita nazvo
• Chengetedza zviratidzo zvepanyama
• Tora muviri wako zvakanaka
• Tora kufema kwakadzika - uyezve imwe
• Edza kufungisisa kwepfungwa
• Isa husiku mumaonero
• Maitiro ekuzvidzivirira kuti zvirege kuitika zvakare
• Inwa wakangwara
• Kutsvaga rubatsiro
• Doro mwero
• Doro rinoshandisa kusagadzikana
• Kuziva AUD
• Chinokosha

Kunakidzwa nezvinwiwa zvishoma neshamwari panguva yehusiku kana kumafaro kunogona kuita manheru anonakidza. Asi hangover iwe yaunowana zuva rinotevera? Izvo zvishoma zvinonakidza zvishoma.

Iwe ungangove unoziva nezvakajairika zviratidzo zvemuviri zvehangover - iyo inorwadza musoro, kuda kurutsa, kuda kupfeka magirazi ezuva panguva yekutanga kwekuona kwezuva.

Asi zvipenga zvinogona kuva nezviratidzo zvepfungwa zvakare, kunyanya manzwiro ekuzvidya mwoyo. Ichi chiitiko chave chakaziviswa zvakanyanya zvekuti ine zita rayo pachayo: kushushikana.

Sei zvichiitika?

Pfungwa yose yekushushikana kwakanangana nehusango ndeye nyowani, uye nyanzvi hadzina kuziva chikonzero chimwe chete. Asi vane zvishoma zvirevo.

Kushungurudzika munharaunda

"Vanhu vazhinji vanoshandisa doro semafuta ekuzorodza," anodaro Cyndi Turner, LSATP, MAC, LCSW.

Kana iwe ukararama nekuzvidya mwoyo, kunyanya kushungurudzika munharaunda, unogona kuona kuti chinwiwa kana zviviri zvinokubatsira kuzorora uye kurarama nekutya kana kunetseka manzwiro pamberi (kana panguva) yemafaro.

"Zvinwiwa zviviri, kana kunwa doro muropa kwe0.055, zvinowedzera kuwedzera manzwiro ekuzorora uye kuderedza kunyara," Cyndi anoenderera mberi achidaro.

Asi sezvo madoro edoro anotanga kupera, kushushikana kunowanzo dzoka. Zviratidzo zvemuviri zvinokanganisa zvinogona kuwedzera kushushikana uye kuita kuti unzwe kutonyanya.

Doro detox

Kunyangwe iwe uine chinwiwa chimwe chete kana zvishanu, muviri wako pakupedzisira unofanirwa kugadzirisa doro kunze kwesystem yako. Iyi detoxification nguva, iyo inogona kutariswa senge iri yakapfava nzira yekubvisa, inogona kutora kusvika maawa masere, sekureva kweCleveland Clinic.

Munguva ino, iwe ungangonzwa kusagadzikana, kunetseka, kutya, kana kuita jittery, sezvaungaita dai iwe wanga uchinetseka zvakanyanya kudhakwa kunwa doro.

Emotional kurega

Rudzi rwekubviswa kwemanzwiro runogona zvakare kuitika, sekureva kwaTurner.

Iye anotsanangura kuti kana endorphin, epanyama marwadzo epanyama uye anonzwa-akanaka mahormone, anosunungurwa mukupindura zviitiko zvinoshungurudza, iwo mazinga avo anowanzo dzikira mukati memazuva akati wandei.

Kunwa doro kunokonzeresa kuburitswa kweendorphins uye yekupedzisira comedown.

Saka pakutanga, kunwa doro kungaita sekubatsira kudzikamisa chero kurwadziwa kwemuviri kana kwepamoyo kwauri kunzwa. Asi hazviite kuti zviende.

Iko kusanganiswa kweanodzikira endorphins uye nekuona kuti ako matambudziko achiripo pane nzira yekunzwa panyama uye nemweya kusagadzikana.

Kupera mvura mumuviri

Pane zvikonzero zvakawanda nei iyo tambo yekugezera pabhawa iri yakareba. Imwe ndeyekuti kunwa kunowanzoita kuti vanhu vaite weti kupfuura zvakajairwa. Uyezve, kunyangwe iwe uchiedza kwazvo, pamwe haunwe mvura yakawanda sezvaunofanira kana uchinwa.

Iko kusanganiswa kwezvinhu zviviri izvi kunogona kukonzera kupera mvura. inoratidza izvi zvinogona kukonzera kushushikana uye nedzimwe shanduko mune manzwiro.

Folic acid kushomeka

Kusatowana zvakakwana zvinovaka muviri izvo zvinogona kukanganisa zviratidzo zvemanzwiro. A pane vanhu vakuru vane kushushikana kana kushushikana kunoratidza kubatana pakati penzvimbo dzakaderera dze folic acid uye aya mamiriro.

Doro rinogona zvakare kukonzera ako folic acid mazinga kuti anyike, izvo zvinogona kutsanangura kuti sei iwe usinganyatsonzwa kunge iwe pachako zuva rinotevera.

Vanhu vari zvakare mukana wekupinda muzvikafu izvo zvinogona zvakare kukonzera kunetseka manzwiro.

Kushandisa mishonga

Mimwe mishonga, kusanganisira kumwe kunetseka uye kupokana-nekurapa mishonga, inogona kusangana nedoro. Mishonga yako inogona kunge isinganyanyi kushanda, uye iwe ungangonzwa kunetseka, kusagadzikana, kana kusagadzikana.

Mimwe mishonga zvakare inotakura njodzi yemimwe mhedzisiro, kusanganisira kukanganisika kwendangariro kana hutano hwakakomba hwehutano semaronda kana kukuvara kwemitezo.

Kana iwe uri kutora chero mishonga, tarisa chinyorwa kuti uone kuti zvakachengeteka kunwa doro paunenge uchinwa. Izvo zvinoenda kune chero mavitamini, mishonga yemishonga inowedzera, uye mimwe mishonga inopfuura-iyo.

Kuzvidemba kana kunetseka

Doro rinobatsira kudzora kuzvidzora kwako, zvichiita kuti unzwe wakasununguka uye wakasununguka mushure mezvinwiwa zvishoma. "Asi zvinopfuura zvitatu zvinwiwa zvinogona kutanga kukanganisa kuenzanisa, kutaura, kufunga, kufunga, uye kutonga," Turner anodaro.

Iko kukanganisa pamutongo wako uye kufunga kunogona kuita kuti iwe utaure kana kuita zvinhu zvawaisimbozoita. Paunorangarira (kana kuyedza kuyeuka) zvakaitika zuva raitevera, unogona kunzwa kunyara kana rumbidzo rwekuzvidemba.

Uye kana usina chokwadi zvachose nezvawakaita, unganzwa kutya apo unomirira shamwari dzako kuti dzikuudze zvakaitika.

Kunwa doro

Dzimwe nguva inonzi kunwa doro, kusagadzikana kwewaini kunogona kukonzera zviratidzo zvakawanda zvakafanana nezviratidzo zvekushushikana, kusanganisira:

• kusvotwa
• kukurumidza kurova kwemoyo kana kurova kwehana
• kurwadziwa nemusoro
• kuneta

Zvimwe zviratidzo zvinosanganisira kurara kana kufara uye kudziya, ganda rakatsetseka, kunyanya kumeso nemutsipa. Izvo zvakare zvinokwanisika kusangana nezvimiro zvine chekuita nemanzwiro, kusanganisira kunzwa kwekushushikana.

Kurara kwakashata

Kunwa doro kunogona kukanganisa kurara kwako, kunyangwe ukasanwa zvakanyanya. Kunyangwe iwe wawana kurara kwakawanda, pamwe zvaisave zvemhando yepamusoro, izvo zvinogona kukusiya uchinzwa kure kure.

Kana iwe uchirarama nekuzvidya mwoyo, iwe ungangove unoziva neiyi kutenderera kunoitika uine kana usina doro: Zviratidzo zvako zvekuzvidya mwoyo zvinowedzera zvakanyanya kana iwe ukasarara zvakakwana, asi izvo zvakafanana zviratidzo zvinoita kuti zvive zvakaoma kuwana husiku hwakanaka kurara.

Sei zvisingaitike kune wese munhu?

Sei vamwe vanhu vachimuka mushure mekunwa vachinzwa vakasununguka uye vakagadzirira brunch, nepo vamwe vachigara vakaputirwa negumbeze, vachinzwa kurema kwenyika? Tsvagurudzo nyowani inoratidza kuti vanonyara vanhu vanogona kuve nenjodzi yakakwira yekusangana nekuzvidya moyo nehusiku.

Chidzidzo che2019 chakatarisa vanhu makumi mapfumbamwe nevanomwe vane huwandu hwakasiyana hwekunyara vanonwa munharaunda. Vatsvakurudzi vakakumbira makumi mashanu evatori vechikamu kuti vanwe sezvavaigara vachiita, uye vamwe 47 vatori vechikamu kuti vagare vakasvinura.

Vatsvakurudzi vakabva vayera matanho ekuzvidya mwoyo nguva, nguva, uye uye shure kwekunwa kana nguva dzakadzikama. Avo vakanwa doro vakaona kumwe kuderera kwezviratidzo zvekushushikana pavanonwa. Asi avo avo vainyara zvakanyanya vaitarisira kuve nematanho epamusoro ekuzvidya moyo mangwana.

Doro rinozivikanwawo kuti rinoita kuti kunetsekana kuwedzere, saka unogona kutonyanya kushushikana kana uchinge uchinge uchine fungidziro kutanga.

Maitiro ekuita nazvo

Kana ino isiri nguva yako yekutanga kushushikana rodeo, iwe ungangove uchitova nebhokisi rekushandisa nzira dzekutsungirira. Asi iwe pamwe haunzwi kuda kutora kufamba, kuita yoga, kana kushambadzira nezve ako manzwiro kana iwe uchinge uchinge uchirwadziwa nemusoro kana kamuri kakatenderera kana iwe uchifamba.

Chengetedza zviratidzo zvepanyama

Iko kubatana kwepfungwa-kwemuviri kunogona kuita basa rakakura mukushushikana. Kunzwa zvakanaka mumuviri hakuzogadzirise zvachose kushushikana, asi kunogona kukuita kuti uve akashongedzerwa zviri nani kutarisana nemifungo yekumhanya uye kunetseka.

Tora muviri wako zvakanaka

Tanga nekutarisira zvaunoda zvepanyama:

• Dzorera mvura. Inwa mvura yakawanda zuva rese.
• Idya chikafu chakareruka chezvikafu zvakapfava. Kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge waita. Chinangwa chechero chipi zvacho chakakwana, chikafu chine hutano chaunonzwa sekuda kudya, uye dzivirira chikafu chine mafuta kana chakagadzirwa. Iwe unogona zvakare kuyedza izvi zvekudya zvinonwisa mvura.
• Edza kuwana kurara. Kana iwe uchinetseka kurara, edza kugeza, kuisa imwe mimhanzi inozorodza, kana kupatsanura mamwe mafuta akakosha earomatherapy. Ita kuti nzvimbo yako yekurara igadzikane kuti ugone kuzorora, kunyangwe kana usiri kugona kunyatso rara.
• Edza pamusoro-the-pakaunda kurwadziwa kuzorodzwa. Kana iwe uine musoro wakashata kana musuru aches, ibuprofen kana mamwe asiri -steroidal anti-anogumbura zvinodhaka (NSAIDs) anogona kubatsira kudzikamisa marwadzo. Ingo ita shuwa kuti usatore zvinopfuura zvakadomwa dosi Kubatanidza doro neNSAID kunogona kutungamira kubuda ropa mudumbu, saka ungangoda kutanga nedosi diki uye uone kana zvichibatsira usati watora zvimwe.

Tora kufema kwakadzika - uyezve imwe

Kufema, kunonoka kufema kunogona kubatsira iwe kuzorora uye kunonoka kumhanya kana kurovera moyo.

Femera mukati uchiverenga kusvika ina, wozofemera kunze uchiverenga kusvika ina zvakare. Ita izvi kwemaminetsi mashoma, kudzamara waona kurova kwemoyo wako kuchidzikira. Iwe unogona zvakare kuyedza iyo 4-7-8 yekufema maitiro.

Edza kufungisisa kwepfungwa

Iwe unogona kufungisisa pawakagara kana kunyange wakarara pamubhedha, kana iwe usinganzwe kusvika pakuve wakamira. Zvinogona kubatsira kutanga nekufema kwakadzika, saka kunyepa kana kugara pasi, vhara maziso ako, uye tarisa pane ako pfungwa uye nemanzwiro aunoita, mumuviri uye nemanzwiro.

Usaedze kutonga zvaunofunga, zvidzivise, kana kuzvisunungura. Simply cherekedza ivo sezvavanouya mukuziva kwako.

Isa husiku mumaonero

Kazhinji, chikamu chikuru chekushushikana chiri kunetsekana nezve izvo iwe zvaungadaro wakataura kana kuita kana uchinwa. Asi yeuka, chii chiri chechokwadi kwauri chingangoitika kune wese munhu wese.

Mune mamwe mazwi, pamwe hausi iwe wega wakataura kana kuita chimwe chinhu chaunodemba. Zvinogonekawo hapana akacherekedza zvawataura kana zvawakaita (kana akatokanganwa nezvazvo).

Kugadzirisa pane zvakaitika kunogona kuita kuti manzwiro ako awedzere. Dai iwe waive neshamwari yepedyo, unganzwa kusimbiswa nekutaura navo. Asi kwechinguvana, zvinogona kubatsira kutora maminetsi mashoma uye kuongorora zvaunofunga.

Chii chaunonyanya kunetseka pamusoro pacho? Sei? Dzimwe nguva, kutaura pachako kuburikidza nezvaunotya uye kupokana kuti kutya kunogona kukubatsira kuzvibata.

Maitiro ekuzvidzivirira kuti zvirege kuitika zvakare

Hangover yakaipa, kunyangwe isina kushushikana, inogona kukuita kuti usazomboda kunwa zvakare. Iyoyo imwe nzira yekudzivirira nguva yemberi yekushushikana, asi pane zvimwe zvinhu zvaunogona kuita kudzikisa njodzi yako yekusangana nedoro risinganakidze mhedzisiro.

Inwa wakangwara

Nguva inotevera paunonwa:

• Dzivisa kunwa usina chinhu mudumbu. Iva nechikafu kana chikafu chisina kure usati wafunga kunwa. Kana izvo zvikasazadza iwe, funga zvakare kuve nechingwa chidiki apo uchinwa. Unonzwa kurwadziwa kwenzara usati warara? Edza kupinda mune chimwe chidiki chidiki.
• Matisa doro nemvura. Zvese zvinwiwa zvaunazvo, tevera negirazi remvura.
• Usanwa nekukurumidza. Namatira kune chimwe chinwiwa chinodhakisa paawa. Une tsika yekumwa zvinwiwa pasi? Edza kuva nechinwiwa chakareruka pamatombo chakanyatsokodzera kusefa.
• Seta muganho. Paunenge uri mune iyo nguva uye uchinakidzwa, iwe unganzwa zvakakwana zvakakwana kuramba uchinwa. Asi izvo zvinwiwa zvinopedzisira zvasvika kwauri. Funga kuzvisarudzira muganho usati wabuda. Kuti ikubatsire kunamatira pairi, funga kubatana pamwe neshamwari kuitira kuti mugone kubatirana kuzvidavirira.

Kutsvaga rubatsiro

Kunwa doro hakuna kuipa zvakasikwa kana kunetsa. Hapana kana chakaipa apo neapo kuregedza kana kunyangwe kuve nehusiku nguva nenguva. Asi kuenzanisa kunonetsa kune vamwe vanhu kupfuura vamwe.

Kana iwe ukazviwana uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge waita.

Doro mwero

"Kana kunwa doro kuchikonzera dambudziko, idambudziko," anodaro Turner. Mukuita kwake, anodzidzisa kunwa doro zvine mwero. Iri idanho rinogona kubatsira vamwe vanhu kudzivirira zvimwe zvinokanganisa doro.

"Kuenzanisa kunowanzoita isingasviki maviri zvinwiwa panguva yevakadzi uye vatatu kuvarume," anodaro. "Mari iyi inoita kuti vanhu vafarire zvinakwiwa nedoro doro risati raitika."

Iye zvakare anoratidza kuti kunwa doro zvine mwero kunoshanda zvakanyanya kana iwe:

• ziva kuti nei uchinwa doro
• gadzira dzimwe nzira dzekurarama nemamiriro akaoma
• chengetedza kunwa kwako doro padanho rakachengeteka

Ramba uchifunga kuti nzira iyi haishande kune wese munhu.

Doro rinoshandisa kusagadzikana

Doro rekushandisa kusagadzikana kunogona kuve kwakaoma kubata nekuenzanisa chete. Kana iwe ukaona kuti mwero hausi kushanda, funga kusvika kune rumwe rubatsiro. Unogona kunge uri kusangana nedoro rekushandisa kusagadzikana (AUD).

Kuziva AUD

Zviratidzo zvinosanganisira:

• kusakwanisa kurega kunwa, kunyangwe iwe uchiedza
• kuva nekuchiva kazhinji kana kwakanyanya kwedoro
• kuda doro rakawanda kuti unzwe zvakafanana maitiro
• kushandisa doro nenzira dzisina kuchengetedzeka kana dzisina hunhu (pakutyaira, kutarisa vana, kana kubasa kana kuchikoro)
• kuva nedambudziko kuchikoro kana kubasa nekuda kwekunwa doro
• kuva nezvinetso zvehukama nekuda kwekushandisa doro
• kudzora kumashure pane ako aunowanzovaraidza uye kushandisa yakawanda nguva uchinwa

Zviri nyore kuwira mukutenderera kwekunwa kuti uderedze zviratidzo zvekushushikana, kungoita kuti vadzokere gumi-mangwana mangwanani. Mukupindura, unogona kunwa zvakawanda kuti utarisane nekushushikana. Iyo yakaoma kutenderera kuputsa wega, asi murapi anogona kukubatsira iwe kushanda kuburikidza nazvo.

"Muchikamu, ini ndine vatengi vanofunga nezve mamiriro anokonzera kushushikana kwavanogona kushandisa doro," Turner anotsanangura. "Ipapo tinoputsa mamiriro acho pasi, nhanho-nhanho, uye togadzirira imwe nzira yekugadzirisa nayo."

Hauna kugadzirira kutora nhanho? Dzese idzi hotline dzinopa 24-awa emahara, rutsigiro rwekuvanzika:

• American Addiction Centres hotline: 888-969-0517
• Kushungurudzwa Kwezvinodhaka uye Mental Health Services Administration hotline: 1-800-662-HELP (4357)

Chinokosha

Kufanana nezvimwe zviratidzo zvehangover, kushushikana kunogona kunge kuri kusagadzikana kunopfuura. Asi dzimwe nguva chiratidzo chechimwe chinhu chakakomba. Kana kushushikana kwako kukapfuurira, kana kana iwe uchinzwa senge iwe unofanirwa kunwa doro rakawanda kuti utsungirire nazvo, funga kutaura kune murapi kana mupi wezvehutano.

Zvikasadaro, gadza mimwe miganho iwe uye uve nechokwadi chekuisa pamberi chikafu, mvura, uye kurara nguva inotevera yaunonwa.