Maitiro Ekuti Chaizvoizvo Ubvise Yakaoma Ndira

Zvemukati

• Sei Uchifanira Kufunga Kuita Dry January
• 1. Gadzira bhokisi rako rekushandisa pakubudirira kwaNdira waNdira.
• 2. Shandura mafungire aunoita pamusoro pekupengenuka.
• 3. Pedza nguva kuzviratidza.
• 4. Enda kunze nehurongwa hwemutambo.
• 5. Tsvaga nzira nyowani dzekugara munharaunda (asi chengeta zviitiko zvako zvekare, kana uchikwanisa).
• 6. Paunoedzwa kuti unwe, ita nzira yekubuda nayo.
• 7. Usarega kutsvedza-kumusoro kuchikanganisa Dry yako yaNdira.
• 8. Kana Dry Ndira yapera zviri pamutemo, ramba uchienda.
• Ongororo ye

Pamwe wanga uchinwa imwe yakawandisa cranberry martinis mushure mebasa, wakatakura nyurusi mug senge Hydro Flask yako, kana kusveta pacocoa inopisa pese panonyura tembiricha pasi pechando. Chero chero tipple yako, zvinogoneka zvakanyanya kuwandisa kwemwaka wezororo kwawana zvakanakisa kwauri.

Kana zvakadaro, hausi wega. Manzwiro aya akamutsa mukurumbira weDry January, dambudziko remazuva makumi matatu nerimwe risina doro kuti udzorere hutano hwako. Kubva pakurara kwakakwenenzverwa kune tsika dzakanaka dzekudya, vanhu vazhinji vachatanga kuona mabhenefiti ehutano nekucheka hwahwa mumavhiki maviri chete, anodaro Keri Gans, MS, RDN, akanyoreswa dietitian nutritionist uye Chimiro yemazano ebhodhi nhengo.

Sei Uchifanira Kufunga Kuita Dry January

Kuoma kwaNdira hakusi kungo "kumisazve" muviri wako uye "kubvisa detox" kubva kune dzese doro rawakadzikira kubva Thanksgiving-ndezvekuongorora hukama hwako nedoro pasina kuzvipira kwenguva refu.

"Kana chirongwa chakafanana neDry January (kana imwe dambudziko risina doro chero nguva ipi zvayo yegore) rinokwezva uye rinobata vanhu 'vanoda kuziva' kana kuti vanowira chero kupi zvako pa 'grey-area drinking' spectrum vasati vasvika padombo-kana kuti nyore. zvinowedzera hukama hwavo nedoro - saka icho chinhu chakanakisa, "anodaro Laura Ward, hupenyu hwehunyanzvi hwehunyanzvi uye mudzidzisi wekupindwa muropa. ( Grey-nzvimbo yekunwa inoreva nzvimbo iri pakati pekunyanyisa kwedombo uye kunwa kwese-zvino-uye-zve.)

"Izvo izvo vanhu vazhinji vasingazive ndezvekuti havafanirwe kurova pasi vasati vatanga kuongorora hukama hwavo nedoro - vangave vanoderedza kana kurega kunwa zvachose," anodaro. "Society yakagadzirisa doro, saka uyu ndiwo mukana wekuona zvarinoita pakuribvisa."

Kunyangwe iwe usinga funga iwe unonwa zvakanyanya, Dry January mukana kune chero ani zvake anoita imbibes kuti aone kana chikamu chehukama hwavo nedoro chakakodzera kuongorora zvakare uye kuchinja. (Ona zvinogona kubatsira hutano nekusanwa doro.)

“Chidzidzo chikuru ndeichi: Haufaniri kuva nedambudziko nedoro kuti rive dambudziko muupenyu hwako,” anodaro Amanda Kuda, murairidzi weupenyu hwose akadzidziswa kutsigira vanonwa doro. "Kana iwe wanga uchiona kuti doro riri kukuchengetedza kumashure neimwe nzira, Dry January inhanho yekutanga yekuenderera mberi nekuongorora." Zvichida misoro inorwadza yaunowana mushure mehusiku hurefu pabhawa iri kukuvadza kuita kwako kubasa kana mumwe wako anotsamwa paanofanira kunge ari DD wako - kunyangwe iyi mhedzisiro midiki yekunwa zvikonzero zvakakwana zvekuedza kuzvidzora. (Cherechedza: Kana ukaona kana kufungidzira kuti une dambudziko rekushandisa doro, Dry January inogona kunge isiri iyo yakakunakira iwe. "Usashandise senzira yekudzivisa kuwana rubatsiro rwenyanzvi," anodaro Kuda.)

Tsvagiridzo yakawana kuti Dry January inogona kutungamirira kukuchinja kwenguva refu mumiitiro yekunwa, zvakare. Yakaoma Ndira vatori vechikamu vakanwa, paavhareji, zuva rimwe kushoma pavhiki muna Nyamavhuvhu, uye kuwanda kwekudhakwa kwakadonhedza makumi matatu neshanu muzana, kubva paavhareji yemazuva 3.4 pamwedzi kusvika mazuva 2.1 pamwedzi, sekureva kweongororo ya2018 yakaitwa neUniversity of Sussex.

Kana iwe wafunga kuisa kork mune yako yekunwa maitiro uye kunyatso tarisa padanho redoro muhupenyu hwako, iwe kutanga unofanirwa kuzvimisikidza iwe kuti uve wakadzikama kubudirira. Pano, maGans, Ward, naKuda vanogovana nhanho-nhanho nongedzo yekupwanya Dry Ndira.

1. Gadzira bhokisi rako rekushandisa pakubudirira kwaNdira waNdira.

Kuoma kwaNdira ndeye * saka * zvega kuti hapana bhuku remitemo yazvo, asi kune zvishandiso zvishoma zvinogona kuve zvakakosha kune vanhu vazhinji vari kutanga dambudziko.

1. Bvisa doro rose kubva kune yako yekugara nzvimbo uye yekushandira nzvimbo.
2. Wana wekuzvidavirira, senge shamwari iri kutorawo dambudziko kana vateveri vako vesocial media.
3. Tora karenda pamadziro ako. Mazuva ese iwe wabudirira mukusanwa, Kuda anokurudzira kutarisa pabhokisi kana kudhirowa mucherechedzo, wobva wanyora mune hunhu hwakanaka kwezuva iro, sekupa simba pakurovedza muviri kwakanyanya kana kupedzisa bhuku idzva, rekuratidzwa kwekubudirira kwako. . (Kana edza imwe yeaya ma-track-tracker maapplication kana majenali kuti akubatsire kuongorora kufambira mberi kwako.)
4. Tora nguva yekuzvifungisisa. Bata bhuku uye tanga kuongorora hukama hwako hwazvino nedoro: Ndeipi nguva yawakatanga kuziva nezvedoro? Wakatanga rini kunwa? Doro rinokubatsira sei, uye rinokukuvadza sei? Wakasvika sei kunzvimbo iyi isina doro muhupenyu hwako? Paunenge uchishuva kunwa chero nguva panguva yako Dry January, tarisa kumashure kune mhinduro dzawanyora pasi uye fungisisa nezvazvo, anodaro Ward. Iyi tsika ichabatsira kukuyeuchidza nezve chikonzero nei wakanyanyodhakwa pakutanga - uye zvaunotarisira kuwana kubva mukuita saizvozvo.
5. Ronga kudzoka kwako. Usati warova makirabhu uye nekukumbira bartender girazi reginger ale yavo yakanaka kwazvo, unofanirwa kuronga script yekudzokorora kana avo vari munharaunda yako vakaedza kukuraira chinwiwa. Chinhu chakareruka sekuti "Hei, ini handisi kunwa izvozvi - ndiri kuita Dry Ndira - asi nekutenda nechipo" achaita hunyengeri, anodaro Kuda. Zvakadaro, "vamwe vanhu vanotyisidzirwa nekushaya kwako kutora chikamu mutsika yekunwa," anowedzera. Kana iwe ukakumbira rutsigiro rwemumwe munhu, uye ivo vachiramba vachikumanikidza kuti unwe, cheka hurukuro uye ufambe, anodaro. (Kubata kana kuenda kumafaro? Zvishongedze neaya mapiriskeka ane hutano.)
6. Gadza mimwe miganhu yenzanga, kuona kuti ndedzipi zviitiko nenzvimbo zvakaomesa Ndira-zvine hushamwari uye izvo zvinoyedza kugona kwako kuramba wakasvinura. "Ukangopinda mukobvu kayo [sebhawa, kirabhu, nezvimwewo], unotanga kuona kuti wakavimba nedoro zvakadii sekukurudzira vanhu," anodaro Kuda. "Kana iwe usingafungi kuti une simba rekuita chena, usaende."

2. Shandura mafungire aunoita pamusoro pekupengenuka.

Kuchinja kubva pahupenyu hwehukama hwemagariro kuenda kune wakadzikama kunodawo shanduko mune yako pfungwa. Panzvimbo pekutarisa pane izvo zvauri kupa kuna Dry Ndira, izvo zvinogona kuita kuti unzwe uchinyimwa, funga nezve izvo zvauri kuwana kubva kuchinetso, anodaro Ward.

Kuti uchinje mafungiro ako, tanga bhuku. Gadzira rondedzero yezuva nezuva yekutenda uye nyora pasi manzwiro awanga uine zuva rese uye pfungwa dzausingaratidzike kunge dzichibuda mumusoro mako.

Chinonyanya kukosha, gara uripo: Ita sarudzo yekugara wakadzikama zuva rega rega. Panzvimbo pekuzviudza iwe, "NdiJanuary 1, uye ndichaenda kuna Ndira 31 ndisina chinwiwa," izvo zvinogona kunzwa zvakanyanya, Ward anokurudzira kufunga, "Nezve nhasi, handisi kuzonwa."

3. Pedza nguva kuzviratidza.

Kuti uwane chikonzero chiri kukonzera kunwa kwako - kunyangwe kana uchizviita zvine mwero - iwe unofanirwa kudzoka kubva kunzvimbo yemagariro uye kutarisa: Chii chawaive uchinwa doro muhupenyu hwako? Kwaive kwekutsigira iwe here? Morph hunhu hwako? Dzivisa pfungwa dzisina kugadzikana, manzwiro, kana kungofinhikana? Nekukurudzira uku, unozotanga kunzwisisa kuti doro ringangodaro raikutadzisa sei kukura iwe pachako, anodaro Kuda. Iwe unozogona kutsvaga dzimwe nzira dzedoro uye nekugadzirisa mhinduro dzematambudziko ako kunze kwekusvikira bhodhoro. (Yakabatana: Maitiro Ekurega Kunwa Doro Pasina Kunzwa Senge Pariah)

4. Enda kunze nehurongwa hwemutambo.

Paunenge uchipinda muDry Ndira, kugadzirira kushamwaridzana kwakakosha. Gara uchiunza mari newe-kana iwe uri kuenda kunodya neshamwari uye sevha inounza cheki imwe, unozokwanisa kubhadhara chikamu chako chete (uye kwete doro remumwe munhu wese). Kuti uwedzere huwandu hwenzvimbo yakakwira-yekubata iwe yauchange uine nevanhu vachange vachinwa, Kuda anokurudzira kusvika pakuungana pamwe nekukurumidza kutanga. Kana vanhu vatanga kuita rowdy, kutora mapfuti, kana kufamba kubva kuresitorendi kuenda kubhawa rinotevera, tora icho sechirevo chako kurova nzira.

Shandisa zviitiko zvinobhowa izvi semukana wekufunga nezvevanhu vaunogara navo uye zviitiko zvaunopinda mazviri. "Kungoti munhu wese ari kupota achinwa doro, kana kuti pane zvakakosha here? Pane chinhu chinokosha here muushamwari ihwohwo, kana kuti ingori hwahwa chete hapana chimwe. " anodaro Ward. Kutarisisa hupenyu hwako hwemagariro kunogona kukubatsira kutarisisa zvaunokoshesa nekusimudzira budiriro yemunhu.

5. Tsvaga nzira nyowani dzekugara munharaunda (asi chengeta zviitiko zvako zvekare, kana uchikwanisa).

Ehe, iwe uchiri kugona kuchengetedza ako akajairwa magariro zviitiko pasina booze iyi Dry Ndira. Raira mhandara ine ropa rine mary iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchirarama mimhanzi. Kana zvinwiwa izvi zvisipo zvachose, tora seltzer kana kirabhu soda ine lemon kana lime-inoratidzika sevodka soda kana gin uye tonic, saka zvinonzwa zvisinganyanyi kugadzikana kana uri pedyo nevanhu vari kunwa, anodaro Gans. (Uchapupu hunogona kushanda: Mukadzi uyu akabvisa Dry Ndira kunyangwe achiongorora Miami mabara kuti awane kurarama.)

Kana mabara ari kukonzeresa iwe, kupeta pamubhedha neNetflix rom-com haisiyo nzira yega yaungapedza husiku hwako. Shandisa ruzivo rwako rwakadzama semukana wekubuda mumuitiro wako wekudya-kunwa-kurara. "Panzvimbo pekuenda kuChina manheru nguva yekufara, enda kukirasi yeyoga," anodaro Gans. Zvitorere udzokere kuhucheche hwako nekutenderera kwe bowling kana kubuda muhasha dzako nekukanda demo, enda unomhanya mupaki kana kuchovha bhasikoro rako kuenda kune ese maa ice cream majoini munharaunda. (Funga izvi mamwe anoshanda echando date mazano kwenguva neako SO kana BFF.)

6. Paunoedzwa kuti unwe, ita nzira yekubuda nayo.

Paunenge wakakomberedzwa neshamwari dzinopfura-pfura doro pamuswe wemuswe kana kutora pfuti pabaraoke karaoke, unogona kukwezverwa kuti upinde. Panzvimbo pekubata chinwiwa uchichiidza kuti charega, "kana kuenda kuchinge kwaoma, pinda kumbomira, " anodaro Ward. "Zvaunoita mukumbomira zviri kwauri: pamwe unosheedza shamwari kana amai vako, chinja nzvimbo, tora girazi remvura, kana kuzvidzora nekufungisisa kana kuverenga. Kana ukamira kwenguva yakakwana kuti uchinje zvauri kuita , panopera kumbomira, kurudziro inenge yapfuura. " (Zvimwe pano: Maitiro Ekudzikama Paunenge Uri Emotionally Spiraling)

Kana wangobuda muchiitiko ichi, zvibvunze kuti sei zvakanga zvisingatsungiririki zvakadaro kuva munharaunda isina kunwa doro, anodaro Kuda. Kana doro risingaonekwe pane chero chauri kuyedza kuita, sarudza kana ichiita se "chirevo chekutaura pane chimwe chinhu chinonakidza chakaitika kana nzira yekuverengera," anodaro Ward. Kune dzimwe nzira dzakawanda kwazvo dzekupemberera kana kupunyuka, saka tsvaga imwe-yehusina-sarudzo imwe inoshanda kwauri.

7. Usarega kutsvedza-kumusoro kuchikanganisa Dry yako yaNdira.

Kunyangwe iwe ukapa muvodka soda yanga ichikutsvinyira husiku hwese, gamuchira sarudzo yawakaita panguva iyoyo uye unamatire nedambudziko rako raDecember.

"Uri kuyedza kudzoreredza makore gumi kana kupfuura ezvemagariro kuti unoda chinhu ichi muhupenyu hwako," anodaro Kuda. "Iri chemical response-iwe une havi yedoro-saka recommit kana uine slip-up. Usakanda zvose kugehena. Dzokera pachirongwa chako uenderere mberi." Sekutaura kunoita Gans, "kubudirira kunodyisa budiriro," saka kunyangwe zvingave zvakaoma zvisingaite kuramba margarita pakutanga kwemwedzi, zvinozongoita nyore.

8. Kana Dry Ndira yapera zviri pamutemo, ramba uchienda.

Mushure mekutsungirira mazuva makumi matatu nematatu ehupenyu husina hwahwa, moyo wako wekutanga ungave wekuzvidururira girazi rewaini, asi Kuda anokurudzira kuti umire kurera girazi izvozvi. "Ndinotenda zvakasimba kuti mazuva makumi matatu haakwani kumisikidza sisitimu yako kana kubatsira hukama hwako nedoro kana kubvisa muviri wako," anodaro Kuda. "Uyu ndiwo muenzaniso uyo ungangodaro wakasimbiswa kwemakore gumi kana kudarika, uye haugone kugadzirisa zvese izvi zvemagariro mumazuva makumi matatu."

Kana Wakaoma Ndira wakanyatsonzwa zvakanaka, edza kuwedzera pane mamwe mazuva makumi matatu kana makumi matanhatu kuchinetso, uye uone kuti zvinokutorera kupi. Asi kana wanga uchirova nekupopota nzira yako mukati memwedzi, "tarisa zvakanyanya pahukama hwako nedoro uye chera zvakadzika zvishoma - zvinogona kunge zviri chiratidzo chekuti huhu hukama husina hutano," anodaro Ward.

Kana ukasarudza kuti une hukama husina kunaka nedoro mushure meDry January uye uchida kurega kunwa, rehab uye 12-nhanho zvirongwa hazvisi zvako chete, anodaro Ward. Iwe unogona kuba zvidimbu uye zvidimbu kubva muzvirongwa senge Iyi Yakashama Pfungwa, SMART Kudzoreredza, Refuge Kudzoreredza, Vakadzi veSobriety, Rimwe Gore Hapana Beer uye tsika kuvaka yako kupora, kusangana nevanorapa uye varairidzi, kana kutora chikamu mu SHE RECOVERS, iyo inodzokera, zvirongwa zveboka, uye varairidzi pasi rese vanogamuchira pamwedzi, mu-munhu vachigovana madenderedzwa.

Ongororo ye