Aiwatar da Hanyoyin Hankali don daina shan sigari

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• Karatun Mahimmancin Mindfulness
• Mai Sauraro Mai Tunani

Masu bincike sun gano shan taba sigari a matsayin ɗaya daga cikin mawuyacin halin maye. Menene kuma abin da zai iya haifar da gaskiyar cewa duk da shaidu masu ban mamaki da ke nuna illolin shan sigari ga lafiyar mutum - da hauhawar farashin da ke da alaƙa da shiga cikin wannan mummunar dabi'a - cewa mutane sun ci gaba da ci gaba da amfani da kayayyakin taba.

Kawai ƙaramar shaidar da ke haɓaka abubuwan da ke haifar da lalacewar amfani da taba tsakanin masu amfani (da tasirin hannun na biyu) sun haɗa da waɗannan ƙididdigar hankali: mutum ɗaya yana mutuwa kowane sakan 6 daga cutar da ta shafi taba, a cikin Amurka kawai sama da 20% na duk mutuwar Haɗin taba yana da alaƙa, sigari yana ƙunshe da sunadarai sama da 4,000 - yawancin su carcinogens - kuma kusan kashi 50% na masu shan taba sigari zai kashe su (ASH, nd).

Abin takaici, sau da yawa akwai yankewa tsakanin abin da muka san gaskiya ne kuma ko halinmu ya yi daidai da irin waɗannan abubuwan masu sa hankali; ta haka ne bincike mara iyaka don ingantacciyar hanya don hana ko dakatar da halayen shan sigari tsakanin masu amfani. A matsayina na mai gudanar da ayyuka na tushen tunani (kuma a matsayin yogi a cikin rayuwata ta kaina) na fara mamaki, shin zai yiwu a yi amfani da ayyukan tunani don taimakawa masu shan sigari su daina?

Bincike mai ban al'ajabi daga Jami'ar Yale yana ba da shawarar cewa ta hanyar aiwatar da ayyukan tunani, masu shan sigari na iya haɓaka ƙwarewa don taimaka musu harba mummunan dabi'arsu cikin tsawon makonni uku. Ana kiran shirin Crave to Quit kuma ya haɗa da aikace -aikacen wayar hannu (duba Knox, 2015). Shirin yana aiki har zuwa ayyukan yin zuzzurfan tunani, amma galibi ya haɗa da wayar da kai ga masu shan sigari tsakanin abin da ke gudana a jikinsu lokacin da suka shaƙu da shaye -shayen sigari da abin da ke haifar da sha'awar shaye -shayen su.

Bugu da ƙari, a matsayin ɗaya daga cikin manyan masu binciken shirye -shiryen shirin, “koyon haɗin gwiwa” shima wani ɓangare ne na shirin, wanda ya haɗa da sanin “hanyar haɗi tsakanin shan sigari da wasu halaye, kamar cin abinci ko damuwa” don masu shan sigari su zama san abubuwan da ke haifar da muhalli ko ƙungiyoyin da ke tilasta su shan taba (Knox, 2015, para 10). Bugu da ƙari, shirin ya haɗa da zama masu tausayi da sakin yanke hukunci yayin da mutum ke ci gaba da aiwatar da kawar da al'adar shan sigari.

A matsayin aboki PT blogger Wasmer Andrews ya ba da rahoto (2012) darektan likita na shirin yana amfani da raƙuman ruwa RAIN a cikin aikin asibiti don taimakawa abokan ciniki su haɓaka tunani game da jarabarsu. RAIN yana nufin "Gane sha'awa, Yarda da lokacin, Binciken gogewa yayin ginawa, da lura da abin da ke faruwa" (para 12). A takaice dai, maimakon ƙoƙarin yin tsayayya ko shagaltar da kai daga son taba sigari, ana ƙalubalanci mai shan sigari don ya san abin da ke faruwa a cikin hankali da jiki lokacin da aka fara sha’awar kuma ya nutsu cikinta maimakon ƙoƙarin yaƙi da shi. Kamar yadda Dokta Brewer ya yi bayani, “... ya zama a bayyane cewa waɗannan [sha’awa] ba komai ba ne illa jin daɗin jiki. Ba lallai ne ku yi aiki da su ba. Kuna iya fitar da abubuwan jin daɗi har sai sun ragu ”(sakin layi na 13).

A takaice dai, a duk lokacin da mutum bai mika wuya ga sha’awa ba, sha’awar ta kan yi rauni har zuwa ƙarshe ba za ta ƙara jawo shi ba. Bugu da ƙari, tare da kowane lokacin hankali, mai shan sigari yana samun ikon sarrafawa da fahimta dangane da tunaninsu da jikinsu, wanda zai iya ƙarfafawa.

Masana'antar taba sigari ce ta biliyoyin daloli wanda ke cin riba kai tsaye ta hanyar amfani da raunin wasu kuma a zahiri samun kuɗi ta hanyar haɓaka samfur wanda a ƙarshe zai kashe masu amfani da shi. Ta hanyar yin amfani da horo na hankali don barin wannan mummunan ɗabi'a, masu amfani za su iya barin rikon da waɗannan kamfanonin ke da su kan halayensu kuma su sami ƙarfi don dawo da iko akan hankalinsu da jikinsu.

ASH: Ayyuka akan Shan Taba & Lafiya: Ƙididdigar Taba & Gaskiya (N.D.). An dawo da shi ranar 21 ga Satumba, 2015 daga: http://ash.org/resources/tobacco-statistics-facts/

Knox, C. (2015, Agusta 4). Sha'awar dainawa. M: Jiki & Hankali. An dawo da shi ranar 21 ga Satumba, 2015 daga: http://www.mindful.org/craving-to-quit/

Wasmer Andrews, L. (2012, Afrilu 5). Shin Mindfulness zai iya taimaka muku daina shan sigari? Ilimin halin dan Adam A yau: Tunawa da Blog ɗin Jiki. An dawo da shi ranar 21 ga Satumba, 2015 daga: https://www.psychologytoday.com/blog/minding-the-body/201204/can-mindfulness-help-you-quit-smoking

Karatun Mahimmancin Mindfulness

Mai Sauraro Mai Tunani