विवेक सम्मत व्यावहारिक पद्दति को तरिकाले एउटा थेरापिष्टले दुर्व्यशन बाट मुक्त हुन मद्दत गर्दछ ।
Examples of CBT techniques used in addiction treatment include:
* Thought Records Recovering addicts examine automatic negative thoughts and look
for objective evidence supporting and disproving those thoughts. They list
evidence for and against their automatic thoughts to compare and contrast. The
goal is to help them think more balanced and less harsh thoughts by critically
evaluating what they’re thinking. सोच को रेकर्ड
* सुध्रिरहेका दुर्वयशनी स्वस्फुर्त नकरात्मक सोच र त्यो सोचलाई सहयोग गर्ने प्रमाणहरु खोज्न थाल्दछौँ । त्यो प्रमाणहरुको
तालिका बनाउछौ र तुलना गर्न थाल्दछौँ। Example: “My manager
thinks I’m useless. I need to drink to feel better” becomes “It’s normal to
make mistakes, and I can learn from this. My manager will appreciate me
learning from my mistakes and heeding her advice. I don’t need alcohol to feel
better about myself.”
* उदाहरण को लागि,मेरो मेनेजरले सोध्छ कि म बेकारको छु।म ठिक महशुस गर्नुको लागि नशा सेवन गर्न आवश्यक छ।हुनुपर्ने चि के भने,गल्ति हुनु सामान्य कुरा हो र म अझै सिक्न सक्छु । मेरो
मेनेजरले मलाई प्रशँसा गर्नेछ,गल्ति बाट सिकेको र उनको सुझाव पालना गरेकोमा।मलाई
खुशी हुनको लागि नशा सेवन गर्नु पर्दैन ।
* Behavioral Experiments. These exercises contrast negative thoughts against positive ones
to see which is more effective in changing behavior. Some people respond better
to self-kindness and others to self-criticism. Behavioral
experiments are all about figuring out what works best for the individual.
* यो अभ्यासले नकरात्मक सोचले व्यावहार परिवर्तन गर्न सकरात्मक सोचलाई कसरी प्रभाव पार्दछ भन्ने सिकाउदछ।कोही
बयाक्तिहरु आफ्नो आलोचना र केही ब्याक्तिहरु
अरुको आलोचना गर्दछन्।व्यावहारले देखाउछ कि कुन चाहिँ तरीका मेरो निम्ती ठिक छ भन्ने।
* उदाहरण यदी म आफू प्रति कडा भए भने म कम पिउन सक्दछु Example: “If I’m hard on myself after binge drinking, I’ll binge
drink less” vs. “If I talk kindly to myself after binge drinking, I’ll binge
drink less.
* Imagery Based Exposure In this exercise, recovering addicts think of a memory that
produces powerful negative feelings. They take note of every sight, sound,
emotion, thought and impulse in that moment. By frequently revisiting painful
memories, the addicted person can reduce the anxiety caused by them over time.
* यो अभ्यासमा, सुध्रिरहेको दुर्व्यशनी ले शक्तिशाली नकरात्मक अनुभुतिहरुलाइ
सझन्छ।उनीहरुले यसको हरेक पक्ष,दृष्टिकोण/हल्ला/सोच र आवेगहरुलाई महशुस गर्दछ।बारम्बार त्यो दुखद अवस्थामा पुग्यो पछि, त्यो दुर्व्यशनीले
त्यो बाट हुने तनाव वा चिन्तालाई कम महशुस गर्न सक्दछ। Example: A young man focuses on a painful childhood memory. He
recalls every detail and emotion in the moment. With repeated exposure the
memory causes him less and less pain, reducing the need to self-medicate with drugs or
alcohol.
* उदाहरण एउटा युवा मान्छेले आफ्नो दुखद बाल्यकालमा ध्यान लगाउन सक्दछ।उ त्यो बेलाको सप्पै कुरा र भावना संझन्छ।जब बारम्बार त्यो कुरा को सामना गर्दछ/त्यसले हुने दुख र पिडा कम हुँदै जानेछ।जुन दुखलाई भुल्न नशा सेवन गर्नु पर्थ्यो ।
* Pleasant Activity Schedule This technique involves making a weekly list of healthy, fun
activities to break up daily routines. These tasks should be simple and easy to
perform while encouraging positive emotions. Scheduling these pleasant
activities helps reduce negative automatic thoughts and the subsequent need to
use drugs or drink.
* यो तरिकाले हामी हप्ताभरिको दैनिक तालिका स्वास्थ्य/मनोरञ्जनात्मक
रुपले तयार गर्न सक्दछौ।तर यो कार्य सरल र सजिलै गर्न सकिने किसिमको हुनुपर्दछ।जसले हामीलाई भावनातमक रुपमा सहासी बनाउदछ।यो रमाइलो क्रियाकलापले नकरात्मक स्व-स्फुर्त आउने सोचलाई,जसले नशा सेवन गर्न मन लगाउछ,कम भएर जाँदछ । Example: Instead of using drugs or drinking on the job, an
overworked financial advisor relaxes at his desk for fifteen minutes every
day. He uses that time to find and enjoy a new song from a new musical artist.
* उदाहरण नशा सेवन गरेर कामको थकान मेट्नु भन्दा एकछिन आराम गर्ने।अथवा मनोरञ्जन क्रियाकलाप गर्ने ।
How Cognitive Behavioral Therapy Differs from Other
Psychotherapies
Cognitive behavioral therapy offers a hands-on alternative to
less engaging therapy methods.
यो पद्दतिले
यो पद्दतिमा सुध्रिरहेको दुर्व्यशनीले थेरापिष्ट सँग बोल्नु भन्दा धेरै गर्न सक्छ र थेरापिष्टले पनि सुन्नु भन्दा धेरै गर्न सक्दछ।दुबै जना मिलेर दुर्व्यशनलाई उपचार गर्न सक्छ।
Recovering addicts do more than talk to their therapists during
a CBT session and therapists do more than passively listen. Instead, addicts
and therapists work together to treat addiction.
Cognitive behavioral therapy is founded on action-focused, rapid
treatment. Many 60 to 90 day rehabilitation programs include CBT to provide
people with immediate coping techniques.
यो थेरापी तुरुन्त र व्यवहारिकतामा
आधारित छ । ६०/९० दिनको पुनर्स्थापना कार्यक्रममा
यो पद्दति लाई समावेश गर्न सकिन्छ।
केही मनोवैज्ञाजीक
पद्दति ले प्रभाव पार्न लातो समय लाग्न सक्छ।यो पददति
Some psychotherapy techniques might take years to have a strong
impact. CBT often requires 16 sessions to produce meaningful results.
Cognitive behavioral therapy is adaptable, making it effective
in inpatient and outpatient settings, as well as individual and group
counseling environments. Many therapists and addiction treatment centers
include CBT as part of their recovery plans.
Find Resources
Overcoming addiction requires many people and resources. Inpatient and outpatient drug addiction treatment can help you get sober and avoid relapse. Mental health counselors are available to teach the life skills necessary to maintain recovery.
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