Understanding Cravings and Triggers

Namaste! Aap sabhi ka Manas mein swagat hai. Main, Dr. Priya Dubey Sharma, pichle 18 saalon se Bhopal mein logon ko unke mansik swasthya mein behtari laane mein madad kar rahi hoon. Aaj hum ek aise vishay par baat karenge jo bahut se logon ke liye ek chunauti banta hai – woh hain ‘cravings’ yaani teevra ichhaayein aur unke peeche chhupe ‘triggers’ yaani prerak. Chahe woh kisi vyasan ko chhodne ki koshish ho, ya phir koi unhealthy habit ko badalne ki, in cravings aur triggers ko samajhna bahut zaroori hai. Ye samjhauta aapko ek safal yatra par le ja sakta hai.

Cravings Ko Samajhna: Yeh Hain Kya Cheez?

Aapne kabhi mehsoos kiya hai ki jab aap koi khaas cheez chhodne ki koshish karte hain, jaise cigarette, alcohol, ya phir kuch zyada khaana, toh ekdum se mann mein uski teevra ichha uthti hai? Yahi craving hai. Ye sirf ek soch nahi hoti, balki ek bhaut physical aur emotional need jaisi lagti hai. Brain mein kuch chemical changes hote hain jo humein us cheez ki taraf kheenchne lagte hain. Ye ek aisa signal hai jo aapke system ko kehta hai, “Mujhe yeh abhi chahiye!” Kai baar, ye craving itni strong ho jaati hai ki iske saamne sab niyantran kho jaata hai. Ek client ne mujhe bataya tha, “Dr. Sharma, jab mujhe peene ki talab lagti hai, toh duniya ki koi takat mujhe rok nahi paati. Sab kuch bhool jaata hoon.” Yehi craving ki shakti hai. Isko pahchaanna aur iske peeche ke kaaranon ko samajhna pehla kadam hai.

Triggers Ko Pehchaanne Ki Kala

Ab baat karte hain triggers ki. Ye woh cheezein hain jo seedhe aapki cravings ko trigger karti hain. Ye bahari ho sakti hain (jaise koi jagah, koi insaan, koi waqt) ya bahari (jaise koi bhavna – tanav, akelapan, khushi, ya niraasha). Mere 18 saalon ke anubhav mein, maine dekha hai ki log aksar triggers ko pahchaanne mein galti karte hain. Wo sochte hain ki craving bina kisi wajah ke aati hai, lekin sachai yeh hai ki uske peeche koi na koi trigger zaroor hota hai.

Kuch common triggers yeh ho sakte hain:

• Bhavnatmak Triggers: Jab aap dukhi, akela, chintit ya stressed mehsoos karte hain. Kai log stress kam karne ke liye alcohol ya smoking ka sahara lete hain. Ek 28-year-old IT professional ne mujhe bataya tha ki kaise office ka pressure badhte hi use cigarette peene ki talab lagne lagti thi. Ye uske liye ek coping mechanism ban gaya tha.
• Paryavarniya Triggers: Koi khaas jagah jahan aapne pehle woh kaam kiya ho (jaise koi bar, koi park), koi khaas samay (shaam ka waqt jab aap aksar peete hain), ya koi khaas music. Bhopal mein aksar dekha gaya hai ki kuch log jo nasha chhodne ki koshish karte hain, unko apni purani basti ke aas paas jane se bhi cravings hone lagti hain.
• Samaajik Triggers: Jab aap un doston ke saath hote hain jo woh cheez istemaal karte hain jo aap chhodna chahte hain. Ye ek bahut bada challenge ho sakta hai.
• Sharirik Triggers: Neend ki kami, bhookh lagna, ya kuch khaas pharmaisi jo aapki craving ko badha sakti hain.

In triggers ko pahchaanna ek detective ka kaam karne jaisa hai. Aapko apni aadat, apni bhavnaon aur apne environement par nazar rakhni hogi.

Triggers Ka Samna Karna: Kuch Vyavaharik Upay

Jab aap apne triggers ko pehchaan lete hain, toh agla kadam hota hai unka saamna karna. Ye mushkil ho raha hai, lekin namumkin nahi. Yahan kuch tareeke hain jo aap apnayein:

1. Triggers Ko Avoid Karein: Jab tak aap mazboot na ho jayein, un sthitiyon, logon ya jagahon se door rahein jo aapki cravings ko badhate hain. Agar shaam ko TV dekhna aapko junk food khane ke liye uksata hai, toh shaam ko kuch aur activity karein, jaise walk par jana ya koi kitab padhna. 2. Naye Coping Mechanisms Seekhein: Jab aapko stress ya dukhi mehsoos ho, toh uske bajaye kuch aur healthy tareeka dhundhein. Yeh meditation ho sakta hai, exercise ho sakta hai, kisi dost se baat karna ho sakta hai, ya phir koi naya hobby develop karna ho sakta hai. Hamare `de-addiction centre bhopal` mein hum logon ko ye nayi coping skills sikhane par bahut zor dete hain. 3. Bhavnaon Se Judein, Unhein Dabayein Nahi: Aksar log bhavnaon ko dabane ke liye craving ka istemaal karte hain. Iske bajaye, apni bhavnaon ko samjhein. Agar aap gusse mein hain, toh gusse ko vyakt karne ka sahi tareeka dhundhein. Agar aap akela mehsoos kar rahe hain, toh kisi se baat karein. 4. Apne Environment Mein Badlav Karein: Agar aapki aadat ko badhane wali cheezein aapke ghar mein hain, toh unhein hata dein. Apne phone mein distracting notifications band karein. Apne aas paas positive aur supportive logon ko rakhein. 5. Awareness Badhaayein: Apne aapko check karte rahein. Jab bhi craving uthe, usse pehle kya hua tha, us par dhyan dein. Kya koi khaas situation thi? Kya aapne kuch khaas socha tha? Yeh self-awareness aapki madad karega. Hamare counseliors Bhopal mein aapki is awareness ko badhane mein puri madad karte hain.

Ek Case Study Se Seekh

Ek 35-year-old mahila, jo alcohol ki aadat se pareshan thi, mere paas aayi thi. Unhone kai baar chhodne ki koshish ki thi, lekin har baar safal nahi ho paati thi. Jab humne unke triggers ko explore kiya, toh pata chala ki unka sabse bada trigger tha jab unke pati der raat ghar aate the aur woh akela mehsoos karti thi. Unhe lagta tha ki pati ke saath time spend karne ka yahi ek tarika hai. Humne unke liye couples counseling ka arrangement kiya aur unko explore karne ke liye naye tarike sikhayein jaise saath mein movie dekhna, dinner banana, ya sirf baatein karna. Dheere dheere, woh akelapan ki bhavna kam hui aur alcohol ki craving bhi control mein aane lagi. Ye ek chhota sa udaaharan hai ki kaise triggers ko samajhna aur unka samna karna madadgar ho sakta hai. Yehi focus hamara `de-addiction centre bhopal` mein bhi rehta hai.

Cravings Ko Manage Karne Ke Liye Toolkit

Jab craving uthe, toh aapke paas ek toolkit honi chahiye jismein kuch immediate strategies ho. Ye kuch waqt ke liye craving ko door karne mein madad karegi jab tak aap uske asal karan ko deal na kar paayein:

• Der Karein: Jab craving uthe, toh usse turant poora mat karein. 10-15 minute ka wait karein. Kai baar, craving apne aap kam ho jaati hai.
• Apna Dhyan Bhatkaayein: Kuch aisa karein jo aapko pasand ho aur jo aapki craving se alag ho. Gaana sunna, dance karna, kisi dost ko phone karna, ya koi game khelna.
• Aapni Saansein Lein: Deep breathing exercises aapko shant karne mein madad karti hain. 4 tak ginte hue saans andar lein, 7 tak rokein, aur 8 tak mein saans bahar chhoden.
• Kuch Chabaayein: Agar physical craving hai, toh sugar-free gum chaba sakte hain ya kuch healthy snack jaise phal ya salad kha sakte hain.
• Apne Goals Ko Yaad Karein: Aap yeh kyun kar rahe hain, uske peeche ke lakshya ko yaad karein. Apne aapko yaad dilayein ki aap kitna aage badh chuke hain.
• Assertiveness Seekhein: Khaas taur par jab social triggers hon, toh na kehna seekhein. Ye mushkil ho sakta hai, lekin aapke swasthya ke liye zaroori hai.

Humein yeh yaad rakhna hoga ki cravings aur triggers ka manage karna ek continuous process hai. Isme utaar-chadav aate rahenge. Lekin lagatar prayas aur sahi guidance ke saath, aap in par vijay prapt kar sakte hain. Agar aapko lagta hai ki aap akele is ladai mein nahi lad pa rahe hain, toh madad maangne mein koi sharm nahi hai. Manas mein hum aapko is yatra mein har kadam par saath dene ke liye taiyar hain. Hum aapke liye personal counselling sessions aur group therapies provide karte hain. Aap [book a session](https://manas365.com/book-session) kar sakte hain ya apne liye sahi path chunne mein madad ke liye [assessments](https://manas365.com/assessments) de sakte hain. Hamara `de-addiction centre bhopal` mein aapke liye ek surakshit aur sahayak vatavaran pradan karta hai.

Aapki mansik shanti aur swasthya hamari prathmikta hai. Dhanyawaad.

Disclaimer: Yeh article sirf educational purpose ke liye hai.