Yadda Ake Cire Busasshiyar Janairu

Wadatacce

• Me yasa yakamata kuyi la’akari da yin Bushewar Janairu
• 1. Gina kayan aikin ku don nasarar Dry Janairu.
• 2. Canza hanyar da kuke tunani game da natsuwa.
• 3. Bayar da lokacin tunani.
• 4. Fita da tsarin wasa.
• 5. Nemo sabbin hanyoyi don zama cikin zamantakewa (amma kiyaye tsofaffin ayyukanku, idan za ku iya).
• 6. Lokacin da kake sha'awar sha, yi dabarar fita.
• 7. Kada ku bari zamewa ta lalata Dry Janairu.
• 8. Lokacin da bushewar Janairu ya ƙare a hukumance, ci gaba.
• Bita don

Wataƙila kuna shan cranberry cranberry da yawa bayan aiki, kuna ɗauke da keken alfadari kamar Hydro Flask ɗinku, ko sipping kan koko mai zafi a duk lokacin da zafin jiki ya faɗi ƙasa da daskarewa. Ko da wane irin tipple ɗin ku, yana iya yiwuwa yawan sha'awar lokacin hutu ya sami mafi kyawun ku.

Idan haka ne, ba kai kaɗai ba. Wannan jin ya haifar da shaharar Dry Janairu, ƙalubale na kwanaki 31 na shan giya don dawo da lafiyar ku kan hanya. Daga ingantacciyar bacci zuwa ingantattun halaye na cin abinci, yawancin mutane za su fara ganin fa'idodin kiwon lafiya na yanke shaye -shaye a cikin makwanni biyu kacal, in ji Keri Gans, MS, RDN, ƙwararren masanin abinci mai gina jiki da Siffa memba na kwamitin shawara.

Me yasa yakamata kuyi la’akari da yin Bushewar Janairu

Dry Janairu ba kawai game da "sake saitin" jikinka da "detoxing" daga duk barasa da ka saukar tun Thanksgiving - yana da game da bincika dangantakarka da barasa ba tare da dogon lokaci ba.

"Idan shirin kamar Dry Janairu (ko wani ƙalubalen da ba a sha da barasa a kowane lokaci na shekara) yana jan hankalin mutanen da ke da '' son sani '' ko kuma su faɗi ko'ina a kan bakan 'yankin launin toka' kafin su isa ƙasa-ko kuma kawai Laura Ward, wata ƙwararriyar ƙwararriyar ƙwararriyar ƙwararriyar ƙwararriyar ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ta ce da barasa—to wannan abu ne mai girma. (Shan grey-area yana nufin sarari tsakanin iyakar dutsen da kowane-yanzu-da-sake sha.)

"Abin da mutane da yawa ba su sani ba shine ba lallai ne su buga ƙasa ba kafin su fara kimanta alaƙar su da barasa - ko sun yanke ko su daina shan giya gaba ɗaya," in ji ta. "Al'umma sun daidaita barasa, don haka wannan wata dama ce ta ganin yadda take ji don cire ta."

Ko da ba ku yi ba tunani kuna sha da yawa, Dry Janairu wata dama ce ga duk wanda ya yi imbibes don gano ko wani ɓangare na alakar su da barasa yana da darajar sake dubawa da canzawa. (Dubi fa'idodin kiwon lafiya na rashin shan giya.)

"Babban darasi shi ne: Ba kwa buƙatar samun matsala da barasa domin ta zama matsala a rayuwarku," in ji Amanda Kuda, kwararriyar kociyan rayuwa da ta samu horo kan tallafa wa masu shaye-shaye. "Idan kun kasance kuna jin cewa giya tana hana ku ta kowace hanya, Dry Janairu babban mataki ne na farko don ƙarin bincike." Wataƙila ciwon kai mai zafi da kuke samu bayan dogon dare a mashaya yana cutar da aikinku a wurin aiki ko abokin aikinku ya fusata lokacin da suka zama DD ɗinku - har ma da waɗannan ƙananan sakamakon shan giya suna da isasshen dalilai don gwada sobriety. (Lura: Idan kun dandana ko kuna zargin kuna fama da matsalar shan giya, Dry Janairu bazai dace da ku ba.

Bincike ya gano cewa bushewar Janairu na iya haifar da canje-canje na dogon lokaci a cikin halayen sha, ma. Dry Janairu mahalarta sun sha, a matsakaita, kwana ɗaya ƙasa da mako a watan Agusta, kuma yawan buguwa ya ragu da kashi 38, daga matsakaicin kwanaki 3.4 a kowane wata zuwa kwana 2.1 a wata, bisa ga binciken 2018 da Jami'ar Sussex.

Idan kun yanke shawarar sanya ƙugiya a cikin halayen shaye-shaye kuma ku yi nazari sosai kan rawar da barasa ke takawa a rayuwar ku, da farko kuna buƙatar saita kanku don samun nasara mai zurfi. Anan, Gans, Ward, da Kuda sun raba jagorar mataki-mataki don murkushe Dry Janairu.

1. Gina kayan aikin ku don nasarar Dry Janairu.

Dry Janairu shine * don haka** na sirri cewa babu littafin jagora a gare ta, amma akwai wasu kayan aikin da za su iya zama masu mahimmanci ga yawancin mutanen da ke fara ƙalubalen.

1. Cire duk barasa daga wurin zama da wurin aiki.
2. Nemo abokin haɗin gwiwa, kamar aboki wanda shima ke ɗaukar ƙalubalen ko ma mabiyan ku na kafofin sada zumunta.
3. Shirya kalanda a bango. Duk ranar da kuka yi nasarar rashin shaye-shaye, Kuda yana ba da shawarar bincika akwati ko zana alama, sannan ku rubuta cikin kyakkyawan hali don wannan ranar, kamar ƙarfafa ta hanyar motsa jiki mai ƙarfi ko kammala sabon littafi, don wakilcin gani na nasarar ku. . (Ko gwada ɗaya daga cikin waɗannan ƙa'idodi ko mujallu don taimaka muku saka idanu akan ci gaban ku.)
4. Someauki ɗan lokaci don yin bimbini. Rabauki mujallar kuma fara tantance alaƙar ku ta yanzu tare da barasa: Yaushe ne karo na farko da kuka san giya? Yaushe aka fara sha? Ta yaya barasa ke amfanar ku, kuma ta yaya yake cutar da ku? Ta yaya kuka isa wannan wurin da babu barasa a rayuwarku? Lokacin da kuke sha'awar abin sha a kowane lokaci yayin bushewar watan Janairu, duba baya ga amsoshin da kuka rubuta kuma kuyi tunani akai, in ji Ward. Wannan aikin zai taimaka muku tunatar da ku dalilin da yasa kuka kasance masu nutsuwa da fari - da abin da kuke fatan cimmawa daga yin hakan.
5. Shirya dawowar ku. Kafin buga ƙungiyoyi kuma ku nemi mashaya don gilashin mafi kyawun ginger ale, kuna buƙatar ƙirƙira rubutun don maimaitawa lokacin da waɗanda ke cikin da'irar zamantakewarku suke ƙoƙarin ba ku abin sha. Wani abu mai sauƙi kamar "Hey, a zahiri ba na sha a yanzu - Ina yin Dry Janairu - amma godiya ga tayin" zai yi dabara, in ji Kuda. Har yanzu, "wasu mutane suna firgita da rashin shiga cikin al'adar shan giya," in ji ta. Idan kun nemi taimakon wani, kuma suna ci gaba da matsa muku lamba ku sha, yanke tattaunawar ku tafi, in ji ta. (Karbar bakunci ko halartar walima? Daure da waɗannan ingantattun girke -girke na izgili.)
6. Saita wasu iyakoki na zamantakewa, ƙayyade waɗanne ayyuka da wurare ne Dry Janairu-friendly kuma wanda zai gwada iyawar ku don kasancewa cikin nutsuwa. Kuda ya ce "Da zarar kun shiga cikin farin ciki [kamar a mashaya, kulob, da sauransu], za ku fara fahimtar irin yadda kuka dogara da barasa a matsayin mai tallata zamantakewa," in ji Kuda. "Idan ba ku tunanin kuna da ƙarfin fararen ƙulla shi, kar ku tafi."

2. Canza hanyar da kuke tunani game da natsuwa.

Sauyawa daga rayuwar zamantakewa mai ɗorewa zuwa mai hankali kuma yana buƙatar canji a cikin tunanin ku. Maimakon ku mai da hankali kan abin da kuke barin Dry Janairu, wanda zai iya sa ku ji an hana ku, yi tunanin abin da kuke samu daga ƙalubalen, in ji Ward.

Don canza hanyar tunani, fara jarida. Ƙirƙiri jerin godiya na yau da kullun kuma rubuta abubuwan da kuka ji a duk rana da tunanin da ba za ku iya fita daga kanku ba.

Mafi mahimmanci, kasance a wurin: Yi yanke shawara don kasancewa cikin nutsuwa kowace rana. Maimakon gaya wa kanku, "1 ga Janairu ne, kuma zan je Janairu 31 ba tare da abin sha ba," wanda zai iya jin nauyi, Ward ya ba da shawarar yin tunani, "Don yau kawai, ba zan sha ba."

3. Bayar da lokacin tunani.

Don gano ainihin dalilin shaye -shayen ku - ko da kuna yin shi da matsakaici - kuna buƙatar komawa baya daga yanayin zamantakewa kuma kuyi tunani: Menene kuke amfani da barasa a rayuwar ku? Shin don tallafa muku ne? Morph halin ku? Guji tunanin rashin jin daɗi, jin daɗi, ko rashin nishaɗi? Tare da waɗannan faɗakarwa, za ku fara fahimtar yadda barasa zai iya hana ku haɓakawa da kanku, in ji Kuda. Daga nan za ku iya nemo hanyoyin maye gurbin barasa kuma ku tsara hanyoyin magance matsalolinku ban da kaiwa ga kwalbar. (Mai alaka: Yadda ake daina shan barasa ba tare da jin kamar Pariah ba)

4. Fita da tsarin wasa.

Yayin da kuke shiga Dry Janairu, shirye -shiryen sada zumunci shine mabuɗin. Koyaushe kawo kuɗi tare da ku-lokacin da kuke fita cin abincin dare tare da abokai kuma uwar garken ta kawo cak ɗaya, za ku iya biyan kuɗin ku kawai (kuma ba giyan kowa ba). Don ƙara yawan lokacin fahimtar da za ku yi tare da mutanen da za su sha, Kuda ya ba da shawarar isa wurin taro da wuri kuma ku tashi da wuri. Da zarar mutane suka fara yin rigima, yin harbi, ko ƙaura daga gidan abinci zuwa mashaya na gaba, ɗauki hakan a matsayin alamar ku don buga hanya.

Yi amfani da waɗannan abubuwa masu ban sha'awa a matsayin damar da za ku yi tunani game da mutanen da kuke kewaye da ku da kuma abubuwan da kuke shiga. "Shin kowa ne kawai yake sha'awar sha, ko kuma yana da daraja a wannan wuri? Shin akwai wani abu mai mahimmanci a cikin waɗannan abokantaka, ko kuwa? barasa ne kawai ba wani abu ba?" Inji Ward. Yin nazari sosai kan rayuwar zamantakewar ku na iya taimaka muku sake yin la'akari da fifikonku da haɓaka ci gaban mutum.

5. Nemo sabbin hanyoyi don zama cikin zamantakewa (amma kiyaye tsofaffin ayyukanku, idan za ku iya).

Ee, har yanzu kuna iya ci gaba da gudanar da ayyukanku na yau da kullun ba tare da bugun wannan Dry Janairu ba. Umurci budurwar Maryamu mai jini a jika yayin da kuke fita zuwa ranar Lahadi, ku sha wani abin ban dariya na hannu ko giya mara giya yayin sauraron kiɗan raye-raye. Idan waɗannan abubuwan sha ba su samuwa gaba ɗaya, ɗauki seltzer mai sauƙi ko soda kulob tare da lemun tsami ko lemun tsami - yana kama da vodka soda ko gin da tonic, don haka ba zai ji daɗi ba yayin da kuke kusa da mutanen da ke shan giya, in ji Gans. (Tabbacin zai iya aiki: Wannan matar ta cire Dry Janairu duk da cewa tana nazarin sandunan Miami don rayuwa.)

Idan sanduna sun zama mawuyacin hali a gare ku, hawa kan kujera tare da Netflix rom-com ba shine kawai hanyar da zaku iya ciyar da daren ku ba. Yi amfani da gogewar hankalin ku azaman damar fita daga tsarin yau da kullun na cin abinci. Gans ya ce "Maimakon zuwa lokacin farin ciki na daren Alhamis, je aji yoga," in ji Gans. Koma kan ku zuwa yarinta tare da wasan wasan ƙwallon kwando ko ku fita duk fushin ku tare da jefa gatari, je wurin gudu a wurin shakatawa ko hau keken ku zuwa duk wuraren haɗin gwiwar ice cream a cikin unguwa. (Yi la'akari da waɗannan ra'ayoyin kwanan watan hunturu masu aiki don lokaci tare da SO ko BFF.)

6. Lokacin da kake sha'awar sha, yi dabarar fita.

Lokacin da abokai ke kewaye da ku masu harbin giya masu harbi a bakin wutsiya ko yin harbi a mashaya karaoke, ƙila a yaudare ku ku shiga ciki. Maimakon kama wani abin sha kuma ku kira shi ya daina, "idan abin ya yi tsanani, danna dakata, "in ji Ward. "Abin da kuke yi cikin ɗan jinkiri ya rage gare ku: wataƙila za ku kira aboki ko mahaifiyar ku, canza wurare, samun gilashin ruwa, ko murƙushe kanku ta hanyar yin bimbini ko karatu. Idan kuka dakata tsawon lokaci don canza abin da kuke yi , zuwa ƙarshen dakatarwar, sha'awar zata wuce. " (Ƙari a nan: Yadda Ake Kwanciyar Hankali Lokacin da Ke Taɓarɓarewa Ta Hankali)

Da zarar kun fita daga halin da ake ciki, ku tambayi kanku dalilin da ya sa ba za a iya jurewa kasancewa cikin wannan yanayin ba tare da sha ba, in ji Kuda. Idan barasa a bayyane ba ya nan daga duk abin da kuke yunƙurin yin hankali, yanke shawara idan yana aiki a matsayin "ma'anar motsin rai a kan wani abin farin ciki da ya faru ko kuma tsarin ƙima," in ji Ward. Akwai wasu hanyoyi da yawa don yin biki ko tserewa, don haka nemo madadin mara amfani wanda ke aiki a gare ku.

7. Kada ku bari zamewa ta lalata Dry Janairu.

Ko da kun ba da soda vodka wanda ke ba'a ku duka tsawon dare, yarda da zaɓin da kuka yi a wannan lokacin kuma ku tsaya tare da ƙalubalen ku na Janairu.

Kuda ya ce "Kuna ƙoƙarin sake sake fasalin shekaru goma ko fiye na zamantakewa cewa kuna buƙatar wannan abu a rayuwar ku." "Wannan amsa ce ta sinadarai - kuna da sha'awar barasa - don haka sake yankewa idan kuna da zamewa. Kada ku jefa shi duka zuwa jahannama. Ku dawo kan shirin ku kuma ku ci gaba." Kamar yadda Gans ya ce, "nasara tana ciyar da nasara," don haka yayin da zai iya zama da wuya a iya jurewa yin watsi da margarita a farkon wata, zai sami sauƙi kawai.

8. Lokacin da bushewar Janairu ya ƙare a hukumance, ci gaba.

Bayan jimre kwanaki 31 na rayuwa ba tare da shan giya ba, ilimin ku na farko na iya zama don zuba wa kanku giya mai shayarwa, amma Kuda ya ba da shawarar dakatar da ɗaga gilashi a yanzu. Kuda ya ce "Na yi imani da gaske cewa kwanaki 30 bai isa ba don sake saita tsarin ku ko taimakawa alakar ku da barasa ko lalata jikin ku," in ji Kuda. "Wannan wani tsari ne wanda wataƙila an ƙarfafa shi tsawon shekaru goma ko fiye, kuma ba za ku iya warware duk yanayin yanayin zamantakewa a cikin kwanaki 30."

Idan Bushewar Janairu ya ji daɗi sosai, gwada ƙara wasu kwanaki 30 ko 60 zuwa ƙalubalen, sannan ku ga inda hakan ya kai ku. Amma idan kun kasance kuna harbawa da kururuwa a cikin watan, "ku duba sosai game da alaƙar ku da barasa kuma ku ɗan zurfafa zurfi - yana iya zama alama cewa wannan alaƙar ba ta da kyau," in ji Ward.

Idan kun yanke shawara kuna da alaƙar rashin lafiya tare da barasa bayan Dry Janairu kuma kuna son daina shan giya, sake dawowa da shirye-shiryen matakai 12 ba shine kawai zaɓin ku ba, in ji Ward. Kuna iya sata ragowa da guntun abubuwa daga shirye -shirye kamar Wannan Tsiraran Tsirara, Mayar da SMART, Mayar da Mafaka, Mata don Zaman Lafiya, Shekara ɗaya Babu Giya da al'ada ta gina kanku, saduwa da masu warkarwa da masu horarwa, ko shiga SHE RECOVERS, wanda ke da koma baya, shirye-shiryen rukuni, da masu horarwa a duk faɗin duniya waɗanda ke ɗaukar nauyin da'irori na mutum-mutumi na kowane wata.

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