Sober Clock

Iwashi Elingaphuzi libala nsuku zonke, ihora kanye nomzuzu selokhu uyeka, futhi likunikeza amathuluzi alula ezikhathi eziphakathi.

Kungakhathaliseki ukuthi uyeka ukuphuza utshwala, ukubhema noma ukubhema insangu, insangu, ukugembula, noma omunye umkhuba, setha usuku lwakho lokuqala bese ubuka iwashi likhula. Umzuzwana ngamunye ubalulekile.

IWASHI LAKHO ELIHLAKELEKILE
• Isilinganiso esibukhoma sezinsuku, amahora, imizuzu namasekhondi kusukela osukwini lwakho lokuqala
• Shintsha phakathi kobuso bewashi: izindandatho, inani elikhulu losuku, noma usuku oqale ngalo
• Gubha izigigaba ezibalulekile kusukela osukwini lwakho lokuqala olugcwele kuya eminyakeni ezayo
• Ikhalenda lezinsuku zakho, ukuze ubone ukuthi usuhambe ibanga elingakanani

BONA UKUTHI ULONGA NGANI
• Engeza ukuthi umkhuba wawukubiza malini, ngosuku noma ngesonto
• Landelela imali, isikhathi, amakhalori, noma yini enye oyikhethayo
• Bona inani lakho lalolu chungechunge, kanye nokuthi luhlanganisani enyangeni nonyaka

ISIBUYEKEZO SESIBIZELO SASUSUKU NESOKUHLWA
• Qala usuku ngesifungo esifushane: bamba inkinobho bese uzibophezela namuhla
• Vala usuku ngesibuyekezo esisheshayo sokuthi luhambe kanjani, isimo sakho sengqondo, nokuthi yini esisizile
• Yakha uchungechunge lwesifungo bese uthola izikhumbuzo ezithambile ngezikhathi ozikhethayo

LAPHO ISIFISO SIGQAMA
• Bhala isifiso ngemizuzwana: ukuthi sinamandla kangakanani nokuthi yini esibangele ukuba sihambe
• Sisebenzise ngamathuluzi aqondisiwe njengokuphefumula ngebhokisi, Ukuphefumula okungu-4-7-8, ukuphumula okungu-5-4-3-2-1, ukushwibeka ngesivinini kanye nokulinda imizuzu engu-15
• Bheka emuva emlandweni wakho wesifiso ukuze ubone ukuthi yini evame ukukucasula

KHUMBULA ISIZATHU SAKHO
• Bhala phansi izizathu zakho zokuyeka, ngamazwi akho
• Isizathu sakho esiyinhloko sivela esithembisweni sakho sansuku zonke, ukuze usibone uma kubalulekile
• Izizathu zakho ziyimfihlo kuwe

ISISUSEKO SASONKE
• Imiyalezo emifushane yansuku zonke emaphaketheni afana ne-First 30 Days, Hard Days, Calm Mind, Self-Fesistance, Tiny Wins kanye ne-Future You
• Amagama amasha nsuku zonke, ahambisana nendawo okuyo

UMPHAKATHI OMHLE, OLINGANISELWE
• Yabelana ngokunqoba nezikhathi ezinzima nabantu abasendleleni efanayo
• Sebenzisa igama lomsebenzisi, hhayi igama lakho langempela. Izinsuku zakho azikhonjiswa
• Konke okuthunyelwe kuyahlolwa ngaphambi kokuba kuvele, futhi ungabika, ufihle noma uvimbele nganoma yisiphi isikhathi
• Dala iqembu eliyimfihlo labantu abangafika ku-25 obamemayo, njengabangani, umxhasi, noma umbuthano wokusekela

YABELANA NGENQUBELA YAKHO
• Yenza ikhadi lokwabelana elihlanzekile lezinsuku zakho, ingqophamlando noma iwashi
• Khetha umklamo nesizinda, bese wabelana ngakho noma kuphi

SEKELA LAPHO UKUDINGA
• Ukufinyelela okusheshayo kuzintambo zosizo zamahhala neziyimfihlo, njenge-988 Suicide & Crisis Lifeline kanye ne-SAMHSA National Helpline e-US
• Amathuluzi okuzola ayatholakala noma nini, hhayi nje ngemva kokufaka isifiso

OKUYIMFIHLO NGOKWENZA
• Azikho izikhangiso
• Asilokothi sithengise ulwazi lwakho lomuntu siqu
• Susa i-akhawunti yakho kanye nedatha yayo ngaphakathi kohlelo lokusebenza nganoma yisiphi isikhathi

I-Sober Clock imahhala, yenziwe yithimba elingemuva kwe-Reframe.

I-Sober Clock iyithuluzi lokuzisiza futhi alithathi indawo yeseluleko sochwepheshe sezokwelapha noma ukwelashwa. Uma usengozini noma ucabanga ngokuzilimaza, shayela inombolo yakho ephuthumayo yendawo. Ukuyeka ezinye izinto, njengotshwala noma i-benzodiazepines, kungazelelwe kungaba yingozi. Khuluma nodokotela ngaphambi kokuba uyeke.