Ungakuyeka njani ukutshaya: Ukujongana neminqweno

Ukunqwenela ngamandla, kukuphazamisa umnqweno wokutshaya. Iminqweno yomelele xa uqala ukuyeka.

Xa uqala ukuyeka ukutshaya, umzimba wakho uya kuhamba ngokurhoxiswa kwenicotine. Unokuziva udiniwe, unemvakalelo kwaye unentloko ebuhlungu. Kwixa elidlulileyo, kusenokwenzeka ukuba uye wakwazi ukumelana nezi mvakalelo ngokutshaya umdiza.

Iindawo kunye nemisebenzi inokubangela iminqweno. Ukuba wawutshaya emva kokutya okanye xa uthetha emnxebeni, ezi zinto zinokukwenza ufune ukutshaya.

Unokulindela ukuba neminqweno kwiiveki ezimbalwa emva kokuba uyekile. Iintsuku zokuqala ezi-3 ziya kuba zezona zimbi. Njengoko ixesha lihamba, ukuthanda kwakho kuya kuba nzima.

CWANGCISA PHAMBILI

Ukucinga ngendlela yokuxhathisa iminqweno ngaphambi kwexesha kunokukunceda woyise.

Yenza uluhlu. Bhala izizathu zokuba uyeke. Thumela uluhlu kwindawo ebonakalayo ukuze uzikhumbuze ngezinto ezintle malunga nokuyeka. Uluhlu lwakho lunokubandakanya izinto ezinje:

• Ndiza kuba namandla angaphezulu.
• Andizovuka ndikhohlela.
• Impahla yam kunye nokuphefumla kwam kuya kunuka ngcono.
• Okukhona ndingatshayi, kokukhona ndiya ndirhalela imidiza.

Yenza imithetho. Unokuzifumanisa ucinga ukuba ungatshaya nje umdiza omnye. Nawuphi na umdiza otshaya uya kukuhenda ukuba utshaye ngakumbi. Imigaqo ibonelela ngolwakhiwo ukukunceda uqhubeke uthi hayi. Imigaqo yakho inokubandakanya:

• Xa ndinomnqweno, ndiya kulinda okungenani imizuzu eyi-10 ukubona ukuba iyadlula.
• Xa ndinomnqweno, ndiza kuhamba ndinyuke ndinyuke izinyuko amaxesha ama-5.
• Xa ndinomnqweno, ndiza kutya iminqathe okanye intonga yeseleri.

Hlela imivuzo. Cwangcisa imivuzo kwinqanaba ngalinye lokuyeka. Okukhona uhamba ungatshayi, kokukhona uya kufumana umvuzo omkhulu. Njengokuba:

• Emva kosuku olu-1 lokungatshayi, zivuze ngencwadi entsha, iDVD, okanye icwecwe.
• Emva kweveki e-1, ndwendwela indawo obufuna ukuya kuyo ixesha elide njengepaki okanye imyuziyam.
• Emva kweeveki ezi-2, ziphathe ngokwakho izihlangu ezitsha okanye amatikiti omdlalo.

Thetha ngokwakho. Kunokubakho amaxesha apho ucinga ukuba kufuneka ubenemidiza ukuze ugqibe usuku olunoxinzelelo. Zinike intetho:

• Iminqweno yinxalenye yokuyeka, kodwa ndingafikelela kuko.
• Yonke imihla ndihamba ndingatshayi, ukuyeka kuya kuba lula.
• Ndenze izinto ezinzima ngaphambili; Ndingayenza le nto.

PHEPHA UKULINGWA

Cinga ngazo zonke iimeko ezikwenza ufune ukutshaya. Xa kunokwenzeka, ziphephe ezi meko. Umzekelo, kusenokufuneka ukunqande ukuchitha ixesha nabahlobo bakho abatshayayo, abaya kwiindawo zentselo, okanye ukuya emathekweni ithutyana. Chitha ixesha kwiindawo zikawonke-wonke apho ukutshaya kungavumelekanga. Zama ukwenza izinto ozithandayo njengokuya kwimovie, ukuyokuthenga, okanye ukuzihlalela nabahlobo abangatshayiyo. Ngale ndlela ungaqala ukudibanisa ukungatshayi kunye nokonwaba.

ZIKHATHAZEKE

Gcina izandla nomlomo zixakekile njengoko uqhela ukungayiphathi imidiza. Unga:

• Bamba usiba, ibhola yoxinzelelo, okanye ibhendi yerabha
• Chop imifuno yokutya okulula
• Yazi okanye yenza iphazili
• Uhlafune intshungama engenashukela
• Gcina umququ okanye intonga yomlomo emlonyeni wakho
• Yitya iminqathe, iseleri okanye ii-apple slices

Ziqhelise IINDLELA EZINTSHA ZOKUHLALA

Abantu abaninzi basebenzisa ukutshaya ukuze banciphise uxinzelelo. Zama iindlela ezintsha zokuphumla ukuze uzincede:

• Thatha umoya ophefumlayo ngeempumlo zakho, yibambe kangangemizuzwana emi-5, khupha umphefumlo kancinci kancinci ngomlomo wakho. Zama oku amaxesha ambalwa de uzive ukhululekile.
• Mamela umculo.
• Funda incwadi okanye umamele incwadi yeaudiyo.
• Zama iyoga, tai chi, okanye ukubonwa.

UQEQESHO

Ukuzilolonga kunezibonelelo ezininzi. Ukuhambisa umzimba wakho kunokunceda ukunciphisa iminqweno. Inokukunika nemvakalelo yokuba sempilweni kunye nokuzola.

Ukuba unexesha nje elincinci, thatha ikhefu elifutshane kwaye unyuke usihla ezinyukweni, ubaleka endaweni, okanye wenze isikwere. Ukuba unexesha elininzi, yiya ejimini, uthathe uhambo, ukhwele ibhayisekile, okanye wenze enye into esebenzayo imizuzu engama-30 okanye nangaphezulu.

Ukuba awucingi ukuba ungayeka ngokwakho, tsalela umnikezeli wakho wezempilo. Unyango oluthatha indawo yeNicotine lunokukunceda uthintele inkanuko kwinqanaba lokuqala nelona linzima lokuyeka.

Umbutho waseMelika woMhlaza. Ukuyeka ukutshaya: ukunceda iminqweno kunye neemeko ezinzima. www.cancer.org/healthy/stay-away-from-cuba-guide/guide-quitting-smoking/quating-smoking-help-for-cravings-and-tough-situations.html. Ukuhlaziywa ngo-Okthobha 31, 2019. Kufikeleleke ngo-Okthobha 26, 2020.

Amaziko oLawulo lweNtsholongwane kunye noThintelo lwewebhusayithi. Iingcebiso kubantu ababekade betshaya. www.cdc.gov/tobacco/campaign/tips/index.html. Ukuhlaziywa ngoJulayi 27, 2020. Ifikeleleke ngo-Okthobha 26, 2020.

UGeorge TP. Inikotini kunye necuba. Ku: IGoldman L, iSchafer AI, ii-eds. Amayeza eGoldman kaCecil. Ngomhla wama-26. IPhiladelphia, PA: Elsevier; 2020: isahluko 29.

U-Ussher MH, uFaulkner GEJ, uAngus K, uHartmann-Boyce J, uTaylor AH. Ukuzilolonga ungenelelo lokuyeka ukutshaya. Isiseko sedatha yeCochrane Rev. 2019; Inombolo (10): CD002295. INGXELO: 10.1002 / 14651858.CD002295.pub6.

• Ukuyeka Ukutshaya