Sim ua kom qaug cawv hauv ib puag ncig uas tsis txhawb nqa yog qhov nyuaj ntawm qhov zoo tshaj plaws. Thaum lwm tus tsis nkag siab koj txoj kev taug, ua rau koj tsis kam tawm tsam, lossis tsis txhawb koj kom huv, koj yuav pom koj tus kheej rov mus rau koj txoj kev qub thiab txaus ntshai. Nws yog qhov ua tau kom ua tiav kev huv hauv ib puag ncig uas tsis muaj kev txhawb nqa yog tias koj ua siab ncaj rau koj tus kheej, txiav txim siab qhov zoo tshaj rau koj, thiab nrhiav kev txhawb nqa lwm qhov.
Cov kauj ruam
Txoj Kev 1 ntawm 3: Txiav Txim Siab Zoo
Kauj Ruam 1. Txiav kev sib txuas
Thaum koj tab tom sim ua neeg qaug cawv, ib qho ntawm qhov phem tshaj uas koj tuaj yeem ua tau yog siv sijhawm nyob ib puag ncig cov neeg uas tseem siv. Koj yuav raug ntxias kom siv, thiab koj cov phooj ywg tsis zoo li yuav txwv koj. Kev nyuaj siab nyiam ua lag luam, yog li lawv yuav txhawb koj kom rov zoo dua.
Yog tias koj xav tias koj cov phooj ywg yuav nkag siab, koj tuaj yeem sim ua ncaj ncees nrog lawv. Hais tias, "Kuv muaj txiaj ntsig rau koj ua phooj ywg, tab sis kuv sim ua kom qaug zog thiab kuv tsis tuaj yeem nyob ib puag ncig koj thaum koj siv vim tias nws yuav ntxias ntau dhau." Lawv yuav nkag siab, lossis lawv yuav thuam koj. Koj kuj tseem yuav pom nws yooj yim dua los txiav kev sib raug zoo los ntawm kev tso tseg txhua qhov kev sib txuas lus
Kauj Ruam 2. Hloov koj qhov xwm txheej nyob
Yog tias koj tam sim no nyob nrog cov neeg siv nquag, koj yuav tsum nrhiav qhov chaw nyob tshiab. Koj yuav tsis muaj peev xwm txwv tsis pub siv yog tias koj lub tsev muaj cov tshuaj lossis cawv thiab cov neeg uas siv lawv. Koj tuaj yeem tso cov neeg uas koj nyob nrog siab thiab qhuav, tab sis koj yuav tsum ua qhov zoo tshaj rau koj tam sim no.
- Yog tias koj tsis tuaj yeem muaj peev xwm nyob ntawm koj tus kheej tam sim no lossis tsis tuaj yeem nrhiav chaw, nug cov phooj ywg lossis cov txheeb ze yog tias koj tuaj yeem txav nrog lawv mus txog thaum koj tuaj yeem nrhiav chaw nyob ntawm koj tus kheej. Koj kuj tseem tuaj yeem txiav txim siab txav mus rau ib lub tsev kho mob lossis ib nrab tsev kom txog thaum koj tuaj yeem nrhiav qhov chaw nyob ruaj khov dua.
- Xav txog kev txav mus rau hauv lub tsev uas muaj kev nyob ntsiag to. Yog tias koj lub tsev ib puag ncig tsis txhawb nqa koj li kev rov qab los, yog li koj yuav xav saib mus rau hauv lub tsev muaj kev nyab xeeb. Tham nrog koj tus kws kho mob, kws kho mob, lossis tus txhawb nqa txog kev txav mus rau hauv lub tsev uas tsis muaj neeg nyob.
TSWV YIM TSHUAJ
Tiffany Douglass, MA
Founder, Wellness Retreat Recovery Center Tiffany Douglass is the Founder of Wellness Retreat Recovery Center, a JCAHO (Joint Commission on Accreditation of Healthcare Organizations) accredited drug and alcohol treatment program based in San Jose, California. She is also the Executive Director for Midland Tennessee at JourneyPure. She has over ten years of experience in substance abuse treatment and was appointed a Global Goodwill Ambassador in 2019 for her efforts in residential addiction treatment. Tiffany earned a BA in Psychology from Emory University in 2004 and an MA in Psychology with an emphasis on Organization Behavior and Program Evaluation from Claremont Graduate University in 2006.
Tiffany Douglass, MA
Founder, Wellness Retreat Recovery Center
Our Expert Agrees:
If you're living in an environment where drugs or alcohol are being used, it can be very hard to stay sober. If you need help finding a different living situation, ask around in the 12-step community. You may find someone who will be willing to host you temporarily to help you transition from a bad situation into your own safe living space.
Kauj Ruam 3. Tsom ntsoov rau koj kev noj qab haus huv
Ib feem ntawm kev nyob huv yog saib xyuas koj tus kheej. Txhawm rau daws nrog kev nyob hauv ib puag ncig uas tsis muaj kev txhawb nqa, koj yuav sim hloov koj lub hom phiaj rau koj kev noj qab haus huv thiab kev nyob zoo. Qee yam uas koj tuaj yeem ua los ua kom koj tus kheej noj qab haus huv suav nrog:
- Noj zaub mov zoo. Sim tshem tawm cov zaub mov tsis zoo thiab zaub mov nrawm los ntawm koj cov zaub mov kom nyiam noj qab haus huv tag nrho cov zaub mov, xws li mov ci, nqaij ntshiv, thiab ntau txiv hmab txiv ntoo thiab zaub.
- Qoj ib ce. Tau txais kev tawm dag zog lub cev tas li tuaj yeem pab tswj kev ntxhov siab thiab ua rau koj lub cev muaj zog. Sim mus taug kev txhua hnub kom tawm ntawm lub tsev, lossis koom nrog kev tawm dag zog thiab xaiv sijhawm mus thiab ua haujlwm ntau hnub nyob rau lub lim tiam.
- Ua kom koj tus kheej ntawm lub sijhawm pw tsaug zog zoo tseem yog qhov tseem ceeb. Tej zaum koj yuav siv tau nyob rau hmo ntuj tag nrho thiab ua tshuaj thiab pw thaum nruab hnub. Koj kuj tseem tuaj yeem siv tshuaj ntsuab lossis cawv kom tsaug zog. Koj yuav tsum tau ua txhaum cov qauv no thiab kawm paub yuav ua li cas tsaug zog ntawm koj tus kheej thiab thaum tsaus ntuj. Lub hom phiaj rau 7 txog 9 teev pw ib hmo. Koj tuaj yeem ua qee yam xws li haus tshuaj ntsuab tshuaj ntsuab, tua hluav taws xob tsawg kawg 30 feeb ua ntej koj mus pw, thiab ua rau koj chav pw txias thiab tsaus ntuj.
- Daws kev nyuaj siab. Nyob ib puag ncig cov tib neeg uas tsis txhawb koj kuj tseem tuaj yeem ua rau muaj kev ntxhov siab, yog li nco ntsoov tias koj mob siab ua tej yam kom ua rau koj tus kheej nyob rau niaj hnub. Sim siv kev xav, yoga, thiab ua pa tob tob kom txo kev ntxhov siab.
Txoj Kev 2 ntawm 3: Nrhiav Kev Txhawb Lwm Qhov Chaw
Kauj Ruam 1. Koom nrog pab pawg txhawb nqa
Yog tias koj tsis tuaj yeem tau txais kev txhawb nqa los ntawm cov neeg nyob ib puag ncig koj, koj yuav tsum tau saib mus rau lwm qhov kom pom nws. Koom nrog pab pawg tso cai rau koj tham txog yam koj tab tom hla, thiab mloog cov kev nyuaj siab uas lwm tus tab tom ntsib, ib yam. Qhov no qhia rau koj paub tias koj tsis nyob ib leeg, thiab tib neeg saib xyuas koj thiab koj tab tom yuav hla dhau.
Ntau tus pom tias koom nrog pab pawg txhawb nqa tus kheej pab lawv tshaj plaws, tab sis koj yuav pom tias cov rooj sib tham online haum rau koj tshaj plaws. Ua txhua yam nws yog uas ua rau koj xav tias muaj zog tshaj plaws thiab muab cov nyiaj txhawb nqa uas koj xav tau
Kauj Ruam 2. Nkag mus rau txoj haujlwm kho kom rov zoo
Nyob hauv ib qho chaw uas nyob ib puag ncig koj kom huv si yog qhov koj xav tau kom tsis txhob siv. Txhua tus neeg nyob ntawm lub luag haujlwm los pab koj kom koj tsis txhob quav yeeb quav tshuaj thiab xav zoo txog koj tus kheej. Koj yuav muaj kev nkag tau mus pab thaum twg koj xav tau thiab yuav nyob ib puag ncig lwm tus neeg hla txoj kev taug ib yam li koj tus kheej.
Ib qho txiaj ntsig zoo tshaj plaws rau kev nyob hauv ib lub tsev kho mob yog tias koj yuav tsis nkag mus rau yam tshuaj lossis dej cawv. Koj yuav tsis tuaj yeem tawm mus kom tau nws, thiab koj cov neeg tuaj xyuas yuav tsis tuaj yeem nqa nws tuaj rau koj. Koj yuav tsis nyob ib puag ncig nws hlo li, yog li koj yuav tsis raug ntxias kom siv. Koj tuaj yeem pom tias yog tias koj tuaj yeem hla dhau ob peb hnub lossis ntau lub lis piam yam tsis siv, koj yuav tsis rov qab mus, txawm tias thaum twg koj tuaj yeem ua tau
Kauj Ruam 3. Nrhiav lwm txoj hauv kev thaum lwm tus siv ib puag ncig koj
Yog tias koj yuav mus qhov twg uas haus cawv lossis siv yeeb tshuaj yuav tshwm sim, zoo li kev tshwm sim hauv tsev neeg, koom nrog pab neeg txhawb nqa nrog koj. Nqa ib tus phooj ywg los ntawm ib qho ntawm koj cov rooj sib tham lossis koj tus neeg txhawb nqa, yog li koj yuav muaj ib tus neeg nyob ntawd los pab koj yog tias koj raug ntxias. Kev koom nrog ib qho xwm txheej uas yuav muaj yam koj tab tom sim txiav tawm tsis yog ib yam uas koj yuav tsum ua thaum lub sijhawm pib ntawm kev rov zoo, tab sis koj tuaj yeem tuaj yeem ua nws yam tsis muaj caving qee lub sijhawm.
Yog tias koj tab tom koom nrog ib tog twg, nrhiav cov dej tsis muaj cawv uas koj nyiam thiab ua raws nws. Tej zaum koj yuav xav tias tsis muaj txiaj ntsig yog tias koj tab tom tso dej rov qab thaum txhua tus neeg nyiam haus cawv thiab uas yuav ntxias koj haus. Hloov chaw, ua koj tus kheej qee qhov "mocktinis," uas muaj tag nrho cov khoom xyaw uas koj nyiam haus yam tsis muaj cawv
Txoj Kev 3 ntawm 3: Ua Siab Ncaj Nrog Koj Tus Kheej
Kauj Ruam 1. Paub tias nws yuav nyuaj
Txiav luam yeeb thiab cawv yog ib qho nyuaj txawm tias thaum koj muaj kev txhawb nqa ib puag ncig. Sim txiav tawm hauv ib puag ncig uas tsis txhawb nqa yog qhov nyuaj tshaj. Paub tias koj muaj teeb meem ua ntej ntawm koj tus kheej thiab nkag siab tias nws yuav nyuaj, tab sis koj tuaj yeem thiab yuav tsum ua.
Qhov nyuaj tshaj plaws ntawm koj txoj kev rov zoo yuav zoo li yuav kawm paub sib npaug txhua yam hauv koj lub neej yam tsis tau siv tshuaj lossis dej cawv. Sim daws kev ua haujlwm, tsev neeg, thiab lwm yam kev nyuaj siab hauv koj lub neej, nrog rau kev sim kom tsis txhob siv tshuaj thiab dej cawv yuav nyuaj, tab sis koj tuaj yeem ua tau
Kauj Ruam 2. Npaj koj tus kheej rau qhov muaj peev xwm rov kis tau
Tu siab, rov qab mus rau yeeb tshuaj thiab dej cawv yog qhov ua tau tiag tiag, txawm tias koj tau ntxuav ib ntus lawm. Kev ntxias yuav nyob ntawd ntev-yog tias tsis tas li-thiab koj yuav xav tau lub zog kom nyob deb ntawm nws. Nyob huv thaum lwm tus nyob ib puag ncig koj siv yog qhov nyuaj tshaj. Txawm li cas los xij, nrog cov cuab yeej raug, koj tsis tas yuav poob rau hauv qhov cuab dua.
Nyob nrug deb ntawm lwm tus uas siv, nrhiav kev txhawb nqa, thiab saib xyuas koj kev noj qab haus huv thiab kev nyob zoo yog koj qhov kev tiv thaiv zoo tshaj tiv thaiv kev rov huam tuaj. Tsis tas li, paub tias koj yuav tsis muaj sia nyob rov tshwm sim tuaj yeem ua rau koj tsis siv dua
Kauj Ruam 3. Nco ntsoov tias vim li cas koj thiaj xav txiav luam yeeb thaum lub sijhawm nyuaj
Muaj laj thawj uas koj xav txiav luam yeeb. Thaum koj muaj lub siab xav, nco koj tus kheej tias koj xav ua qhov no. Tsis txhob nyiam kev siv tshuaj yeeb lossis cawv, thiab ua ncaj ncees txog koj lub neej zoo li cas thaum koj siv.
