24m mona, e fella lilemo tse ka bang 10 tse fetileng. Ke lekile le ho hloleha phephetso ena makhetlo a mangata lilemong tse peli tse fetileng, empa kajeno ke thabile ho re ke fihletse tsoelo-pele ea 'nete!
Ntho ea pele eo u lokelang ho e tseba, ke hore ke bile le lehloa le bonoang selemong se fetileng le halofo, se hlalositsoeng hantle mona: www.eyeonvision.org/lebakeng-snow.html
Ha e le hantle ke bona e tsitsitse ponong ea ka, ha ke tsebe hore na e bakiloe ke eng, mme le lingaka ha li tsebe. Ke ntse ke bala haholo marang-rang mme ke fumane hore ho makatsang ke hore ho na le bopaki ba nnete pakeng tsa ho etsa nofap le matšoao a lehloa a bonahalang. www.google.co.uk/search?q=nofap%20visual%20snow
Ke qalile phephetso ena hanghang, empa joalo ka ba bangata ba lona ha lea ka la khaotsa ho khutlela morao. Kahoo ke nkile qeto ea hore ke tla tsoela pele ho fihlela matsatsi a 30, ha ke ntse ke kenya lintho tse latelang:
- Lintho life kapa life tse ka bang teng, tse kang joala / ho tsuba
- Mekhoa e metle ea bophelo bo botle, joalo ka boikoetliso le li-supplement
- Melemo, ho lehloa / letlalo la ka le bonang
Ka kakaretso ke khutlile matsatsi a 8 matsatsing a 30 a fetileng, empa nako le nako ha ke khutlela ho nofap kapele kamoo nka khonang. Ena ke karolo ea bohlokoa; Ha ke na ho tlohela ho lemalla selemo sa 10 tekong ea ka ea pele. Sebakeng seo o tlameha ho boloka khatello e le teng, haholoholo kamora hore o boele hape.
Setšoantšo sa skrini sa log ea ka ke sena: www.i.imgur.com/KLMAZNT.png
Phallo e potlakileng ea litšiea:
M: Masturbating. Relapse frequency is recorded here.
Ur: Urges frequency.
Mag: Magnesium Supplement.
ZB12: Zinc+B12 Supplement.
GTea: Green Tea amount.
Alc: Estimate of alcohol units consumed.
SmC: Cigarettes smoked.
SmW: Weed smoked.
M&Ms: I always crave chocolate M&Ms. So by recording eating them, I hope to curb this habit.
Rowing: Minutes on the rowing machine.
Dots: How bad the visual snow is in the day (0 gone - 10 bad)
AI: After images (0 none - 10 bad)
Night: How bad visual snow is at night (0 gone - 10 bad)
Mental Ability: 1-10 rating of how alert I feel and how much work I get done in the day.
Sleep: Hours of sleep from the previous night
Skin face: 1-10 rating of skin on my face
Skin body: 1-10 rating of skin on my body
IF: Intermittent fasting (only eat between 12pm-8pm).
FF: Frownies worn in the morning and at night. Using in an attempt to smooth out my forehead.
Litsela tsa ho tlosa logi:
- Hoo e ka bang letsatsi la 3-4, litakatso tsa ka li thunya hofihlella, empa ho makatsang ke hore li tsoa haholo ho 7. Joale ho tloha ka letsatsi la 10 li se li le tlase hape. Ke bolela hore sena se fetotsoe 'meleng oa ka ho tloha ha mohloli oa litšoantšo tsa bootsoa o koetsoe.
- Ho noa joala haholo, kapa mofoka, ke lintho tse ntšusang! Ka ho khetholla tsena ka nepo, joale ke li fokolitse hampe, ho fella ka mokokotlo oa ka o telele ho fetesisa!
- Lehloa la ka le ntse le ntlafala. Ho mathoasong haholo hore o ka bua joalo leha ho le joalo. Hape e kanna ea ba tlase ho nofap, li-supplement, kapa boikoetliso. Kapa motswako.
- Pele nofap ke tseba hore ke na le fog ea boko, ke ne ke e utloa (menahano e botsoa). Hang ka nofap letsatsi le leng le le leng ke ile ka ba betere, ho fihlela mohopolo oa ka oa boko o felile. Eaba ho etsahala ntho e pholileng, ka ba bohlale le ho feta! Moholi oa bongoa oo ke neng ke sa tsebe le ona o ne o kanna oa tlosoa, joalo ka ha joale ha ke etsa mosebetsi oa ka ke sebetsa lintho tse ling ho bonesa kapele hoo ho nkamohelang ka ho felletseng.
- Boroko ba ka bo ne bo tloaetse ho ba lihora tsa 10-12, ebe ho nofap e theohela ho lihora tsa 9-10. Hona joale ka ho itima lijo nako le nako le eona e theohetse ho lihora tsa 6-8! Ke tsoha le 'na ke khatholohile, mme ha ke khone ho robala hape. Sena se sentse mohopolo oa ka oa ho ba 'batho ba hoseng', mme ha ho mohla nkileng ka nahana hore ke tla ba e mong oa bona.
- Ho intlafatsa. Matsatsing a 'maloa a fetileng ke qalile ho itima lijo nako le nako, hoo ke tla tloha ke bolela ho fetoha / r / leanga. Ntle le moo ke ile ka qala ho roala li-frownies hloohong ho thibela makhopho a ka a tebileng ao ke nang le ona ka ho sosobanya sefahleho haholo! Pele ho nofap ke ne ke tseba ka lintho tsena, empa ke ne nke ke ka ba le tšusumetso ea ho feta le tsona. Ho nofap, tsela e bonahala e hlakile. Ho makatsa hore na kelello e sebetsa joang!
Malebela ho ba bang ho nofap:
- Boloka lethathamo. Ke nahana hore poso ena e hlakisitse hore na e na le thuso e kae. Mme ho monate ho nna ho hetla morao ho bona mme ke bone hore na ke hole hakae.
- Etsa boikoetliso. Ho 'na ke matsatsi a 20 a ho soka sekepe hoseng boholo ba matsatsi. Ntle le boiteko bona ba 'mele ha ke na bonnete ba hore nka khona. Hape tlhahiso ea endorphin e etsa hore u ikutloe u khutsitse lihora tse ngata kamora moo.
- Se ke oa lumella hore ho oela hape ho u nyahamise. Ke ne ke tloaetse PMO habeli ka letsatsi, e neng e ka ba 30 × 2 = makhetlo a 60 ka khoeli. Hona joale ho tsoa ho log ea ka ke bona ke PMO'd makhetlo a 20, phokotso ea 2 / 3's! Nka boela ka re ke qetile matsatsi a mangata ho feta ha ke so ka ke etsa joalo. Ke shebile P makhetlo a 'maloa ka linako tse fokolang, empa ntle le MO boko ba ka bo felloa ke thahasello kapele.
Kamora ho qala ka thata, joale ke utloa eka ke na le lintho tse laoloang, 'me ke tla khona ho boloka mokoloko ona o nka nako e telele. Ke leboha bohle ka ho bala, mona ke matsatsi a mang a 30 a hloekileng le ho feta.
Khokahano -
by khomotso
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