Ukulungele ukuDrey Vaping? Iingcebiso ezili-9 zempumelelo

Umxholo

• Okokuqala, chonga ukuba kutheni ufuna ukuyeka
• Cinga ngexesha
• Cwangcisa kwangaphambili
• Ingqele turkey vs. ukuyeka ngokuthe ngcembe: Ngaba enye ingcono?
• Cinga ukutshintshwa kwenicotine (hayi, ayikokuqhatha)
• Kuthekani ngemidiza?
• Chonga ezona zinto zibangela
• Yiba nesicwangciso sokurhoxa kunye neminqweno
• Vumela abo basondeleyo kuwe bazi ngesicwangciso sakho
• Yazi ukuba uya kuba neziliphu, kwaye kulungile
• Cinga ngokusebenza nengcali
• Inkxaso yezonyango
• Inkxaso yeemvakalelo
• Umgca wezantsi

Ukuba uthabathe umkhwa wokuphunga inikotini, usenokuphinda ucinge ngezinto phakathi kweengxelo zokonzakala kwemiphunga okunxulumene nomphunga, ezinye zazo zisongela ubomi.

Okanye mhlawumbi ufuna ukunqanda ezinye zeziphumo ezibi zempilo ezinxulunyaniswa nomphunga.

Nokuba siyintoni na isizathu sakho, sinazo iingcebiso kunye nezicwangciso zokukunceda uyeke.

Okokuqala, chonga ukuba kutheni ufuna ukuyeka

Ukuba awukabikho, vumela ixesha elithile lokucinga malunga nento ekukhuthaza ukuba uyeke. Eli linyathelo lokuqala elibalulekileyo. Ukuchonga ezi zizathu kunokunyusa amathuba akho okuphumelela.

“Ukwazi kwethu ngoba ingasinceda sitshintshe nayiphi na iphethini okanye umkhwa. Ukucaca ukuba kutheni sitshintsha isimilo kunceda ekuqinisekiseni isigqibo sokwahlukana nalo mkhwa kwaye kusinika inkuthazo yokufumanisa umkhwa omtsha okanye indlela yokujamelana nayo, ”ucacisa uKim Egel, ingcali kwezonyango eCardiff, California.

Esinye sezizathu eziphambili zokuyeka kunokuba yinkxalabo malunga neziphumo zempilo ezinokubakho. Kuba i-e-cigarettes iseseyintsha ngokufanelekileyo, iingcali zonyango azizichazanga ngokupheleleyo iziphumo zazo zexesha elifutshane kunye nexesha elide.

Nangona kunjalo, uphando esele lukhona unayo imichiza edityanisiweyo kwi-e-cigarettes ukuya:

• imiphunga kunye nemiba yokuphefumla

Ukuba izizathu zempilo ayisosikhuthazi esikhulu, unokufuna nokucinga malunga:

• imali oza kuyigcina ngokuyeka
• ukukhusela abathandekayo kunye nezilwanyana ekutshayeni umsi we-vape
• inkululeko yokungaziva uphazamisekile xa ungakwazi uku vape, njengakwindiza ende

Akukho sizathu silungileyo okanye siphosakeleyo sokuyeka. Konke malunga nokufumanisa eyona nto ibaluleke kakhulu wena.

Cinga ngexesha

Emva kokuba unengcamango ecacileyo yokuba kutheni ufuna ukuyeka, ulungele isinyathelo esilandelayo: ukhetha umhla wokuqala (okanye ukuyeka umhla, ukuba uceba ukuya kubanda).

Ukuyeka kunokuba nzima, ke cinga ukukhetha ixesha apho ungayi kuba phantsi koxinzelelo olongezelelekileyo. Ngamanye amagama, phakathi evekini yokugqibela okanye kusuku olungaphambi kovavanyo lwakho lonyaka akunakuba yimihla yokuqala efanelekileyo.

Oko kwathiwa, akusoloko kunokwenzeka ukuqikelela ukuba ubomi buza kuxakeka okanye bube nzima.

Nje ukuba uzibophelele ekuyekeni, ungaqala nanini na uthanda. Gcina nje engqondweni ungadinga inkxaso encinci xa usenza uxinzelelo. Yinto eqhelekileyo leyo kwaye akukho nto uneentloni ngayo.

Abanye abantu bakufumanisa kuyanceda ukukhetha usuku ngokubaluleka. Ukuba usuku lwakho lokuzalwa okanye olunye usuku othanda ukulukhumbula lusondela, ukuyeka ngalo okanye ukujikeleza loo mini kunokulenza libe nenjongo ngakumbi.

Cwangcisa kwangaphambili

Ngokufanelekileyo, zama ukuseta umhla ubuncinci kwiveki ukuze ube nexesha loku:

• Chonga ezinye izakhono zokulwa
• xelela abantu obathandayo kwaye ucele inkxaso
• lahla iimveliso zomphunga
• thenga i-gum, iilekese ezinzima, i-toothpick, kunye nezinye izinto onokuzisebenzisa ukunceda ukulwa nomnqweno wokuvota
• thetha nonyango okanye uphonononge izixhobo ze-Intanethi
• ziqhelise ukuyeka ngokwenza "uvavanyo lokubaleka" usuku okanye ezimbini ngexesha

Nciphisa ukukhuthaza kwakho ngokujikeleza usuku kwikhalenda yakho, unikezele iphepha elikhethekileyo kulo kumcwangcisi wakho, okanye uzenzele into ethile ngaloo mini, njengesidlo sakusihlwa okanye i-movie ofuna ukuyibona.

Ingqele turkey vs. ukuyeka ngokuthe ngcembe: Ngaba enye ingcono?

icebisa "indlela ebandayo", okanye ukuyeka ukuphuma kwangoko ngaxeshanye, kunokuba yeyona ndlela isebenzayo yokuyeka abanye abantu.

Ngokweziphumo zokujonga abantu abatshayayo abangama-697, abo bayeke ukubanda i-turkey ebandayo kunokwenzeka ngakumbi ukuba bangabikho kwinqanaba leeveki ezi-4 kunabo bayeka ngokuthe ngcembe. Kuyafana nakwiiveki ze-8 kunye neenyanga ezi-6 ezilandelelweyo.

Uphononongo lwango-2019 lwezilingo ezintathu ezilawulwa ngokungahleliwe (kuthathelwa ingqalelo “imigangatho yegolide” yophando) lukwafumene ubungqina obucebisa ukuba abantu abayeke ngesiquphe kunokwenzeka ukuba bayeke ngempumelelo kunabo bazama ukuyeka ngokunciphisa ngokuthe ngcembe.

Oko kwathiwa, ukuyeka ngokuthe ngcembe kunokusebenza kwabanye abantu. Ukuba uthatha isigqibo sokuhamba ngale ndlela, khumbula ukugcina isiphelo sakho sokuyeka ukuyeka ngokupheleleyo.

Ukuba ukuyeka ukukhupha iinjongo zakho, nayiphi na indlela ekunceda ufezekise loo njongo inokufumana inzuzo. Kodwa ukuhamba ebandayo kungakhokelela kwimpumelelo yexesha elide ngokuyeka.

Cinga ukutshintshwa kwenicotine (hayi, ayikokuqhatha)

Kufanelekile ukuphinda: Ukuyeka kunokuba nzima kakhulu, ngakumbi ukuba awunayo inkxaso eninzi. Emva koko kukho umba opheleleyo wokurhoxa, onokuthi ungathandeki.

Unyango oluthatha indawo yeNicotine-iicicotine patches, i-gum, i-lozenges, i-sprays, kunye ne-inhalers-zinokunceda abanye abantu. Ezi mveliso zibonelela inicotine ngedosi engaguquguqukiyo, ke thintela ukukhawuleziswa kwenicotine oyifumana ekuphumeni ngelixa ufumana ukukhululeka kwiimpawu zokurhoxa.

Umboneleli wakho wezempilo okanye usokhemesti unokukunceda ufumane idosi efanelekileyo. Ezinye iimveliso ezihambisa umphunga zihambisa inicotine engaphezulu kunecuba, ngenxa yoko kuya kufuneka ukuba uqale i-NRT kumthamo ophezulu kunokuba utshaye imidiza yemveli.

Iingcali zicebisa ukuqala kwe-NRT mhla uyeke ukuphuma. Khawukhumbule nje ukuba i-NRT ayikuncedisi ukujongana nezinto ezibangela ukuphazamiseka ngokweemvakalelo, ke ukuthetha kunyangi okanye ukufumana inkxaso kwinkqubo yokuyeka kuhlala kungumbono olungileyo.

Gcina ukhumbula ukuba i-NRT ayikhuthazwa ukuba usasebenzisa uhlobo oluthile lwecuba kunye nomphunga.

Kuthekani ngemidiza?

Emva kokuva malunga nokonzakala kwemiphunga okunxulunyaniswa nomphunga, waphosa izixhobo zakho zokukhupha kwaye wasombulula ukuyeka. Kodwa iminqweno kunye nokurhoxa kunokwenza kube nzima ukunamathela kwisigqibo sakho.

Ngenxa yazo zonke izinto ezingaziwayo xa ujikeleza umphunga, ukutshintshela kwimidiza kunokubonakala ngathi yeyona ndlela ikhuselekileyo. Akunjalo kulula, nangona kunjalo. Ukubuyela kwisigarethi kunokuwunciphisa umngcipheko wezifo ezinxulumene nomphunga, kodwa uza kuthi:

• bajongane nethuba lokulutha inicotine
• wandise umngcipheko wezinye iziphumo ezinzulu zempilo, kubandakanya isifo semiphunga, umhlaza kunye nokufa

Chonga ezona zinto zibangela

Ngaphambi kokuba uqale inkqubo yokuyeka, uya kufuna kwakhona ukuchonga okubangela - izikhokelo ezenza ukuba ufuna ukuvota. Oku kunokuba ngokwasemzimbeni, ngokwasentlalweni, okanye ngokweemvakalelo.

Izinto ezibangela umntu ziyahluka kuye ngomntu, kodwa eziqhelekileyo ziquka:

• iimvakalelo ezinje ngoxinzelelo, isithukuthezi, okanye isizungu
• ukwenza into onxibelelana nayo ukuphuma, njengokuxhonywa kunye nabahlobo abavape okanye bathathe ikhefu emsebenzini
• ukubona abanye abantu bephuma
• ukufumana iimpawu zokurhoxa

Iipateni ekusebenziseni kwakho kunye neemvakalelo ezibangela ukusetyenziswa zizinto ezilungileyo ekufuneka uzikhumbule xa uvavanya ubudlelwane bakho kunye nento oyinikiweyo okanye uzama ukwenza utshintsho, ngokwe-Egel.

Ukuthatha inqaku lezinto ezinokubangela njengoko uceba ukuyeka kunokukunceda uphuhlise isicwangciso sokuphepha okanye sokujongana nezi zinto zibangela.

Ukuba abahlobo bakho bavota, umzekelo, unokuba nexesha elinzima lokuyeka ukuba uchitha ixesha elininzi kunye nabo kodwa ungacingi ukuba uza kujongana njani nesilingo sokuvota nabo.

Ukuqonda iimvakalelo ezinokubangela ukuba ukhuphe iminqweno kunokukunceda uthathe amanyathelo anemveliso ngakumbi ukulawula ezo mvakalelo, njengokuthetha nabantu obathandayo okanye ukushicilela ngazo.

Yiba nesicwangciso sokurhoxa kunye neminqweno

Nje ukuba uyeke ukukhupha umphunga, iveki yokuqala (okanye ezimbini okanye ezintathu) kunokuba nzima.

Unokufumana indibaniselwano ye:

• Ukutshintsha kwemood, njengokunyuka kokucaphuka, ukoyika, kunye nokudana
• iimvakalelo zoxinzelelo okanye zokudakumba
• ukudinwa
• ubunzima bokulala
• intloko ebuhlungu
• ingxaki ekujongeni
• ukwanda kwendlala

Njengengxenye yokurhoxiswa, mhlawumbi uya kuba neminqweno, okanye umnqweno onamandla wokuvota.

Yiza noluhlu lwezinto onokuzenza ukujongana nokunqwenela okwangoku, njenge:

• ukuziqhelisa ukuphefumla
• ukuzama ukucamngca okufutshane
• ukuthatha uhambo olukhawulezileyo okanye inyathelo ngaphandle lokutshintsha ubuhle bendalo
• uthumela imiyalezo yokuyeka ukutshaya
• ukudlala umdlalo okanye ukusombulula amagama anqamlezileyo okanye iphazili yamanani

Ukunyamekela iimfuno zomzimba ezifana nokulamba nokunxanwa ngokutya ukutya okunezakha-mzimba kunye nokuhlala unamanzi anokukunceda ulawule iminqweno ngempumelelo ngakumbi.

Vumela abo basondeleyo kuwe bazi ngesicwangciso sakho

Kuqhelekile ukuziva unovalo malunga nokuxelela abantu obathandayo uceba ukuyeka ukuphuma. Oku kubaluleke ngakumbi ukuba awufuni ukuba bacinge ukuba uyabagweba ngokuqhubeka nokuvota. Usenokuzibuza ukuba ingaba ungabaxelela na kwaphela.

Kubalulekile ukuba ube nale ncoko, nangona kunjalo, nokuba kubonakala ngathi kunokuba nzima.

Abahlobo kunye nosapho abaziyo ukuba uyekile banokubonelela ngenkuthazo. Inkxaso yabo inokwenza ukuba ixesha lokurhoxa kube lula ukujongana nalo.

Ukwabelana ngesigqibo sakho kukwavula umnyango wencoko malunga nemida yakho.

Unokwenza, umzekelo:

• cela abahlobo bakho ukuba bangathandi ukukujikeleza
• vumela abahlobo bazi ukuba uya kuziphepha iindawo apho abantu banomoya

Isigqibo sakho sokuyeka ukutshisa sesakho wedwa. Ungabonisa ukuhlonipha ukhetho lwabahlobo bakho ngokujolisa kuphela eyakho amava xa uthetha ngokuyeka:

• "Andifuni ukuxhomekeka kunikotini."
• "Andikwazi ukuwubamba umphefumlo wam."
• “Ndizikhathaza ngesi sifo sokukhohlela.”

Abanye abantu baya kuba nenkxaso encinci kunabanye. Ukuba oku kuyenzeka, unokuzama ukubuyisela imida yakho kwakhona, kwaye uthathe ixesha kude nolwalamano.

U-Egel ucacisa ukuba xa usenza utshintsho olukhulu kubomi bakho njengokuyeka ukuphuma komphefumlo, kuya kufuneka unqande ubudlelwane obuthile ukuze uhloniphe isigqibo sakho sokungabinayo i-nicotine.

"Wonke umntu unemeko eyahlukileyo kunye neemfuno zakhe," utshilo, "kodwa eyona nto iphambili kwinkqubo yokubuyisela kwimeko yesiqhelo kukuhlala nabantu abaxhasa ukhetho lwakho."

Yazi ukuba uya kuba neziliphu, kwaye kulungile

Ngokwe-American Cancer Society, yipesenti encinci kuphela yabantu-phakathi kwe-4 kunye ne-7 yeepesenti-abayeka ngempumelelo kwilinge elinikiweyo ngaphandle kwamayeza okanye enye inkxaso.

Ngamanye amagama, ukutyibilika kuqhelekile, ngakumbi ukuba awusebenzisi i-NRT okanye awunayo inkqubo yenkxaso eyomeleleyo. Ukuba ugqiba ukuphinda uphinde uphinde uzame, ungaziniki ixesha elinzima.

Endaweni yoko:

• Zikhumbuze ukuba uhambe kangakanani. Nokuba zi-1, 10, okanye iintsuku ezingama-40 ngaphandle kwempumputhe, usendleleni eya empumelelweni.
• Buyela ehashe. Ukuzibophelela ekuyekeni kwakhona kwangoko kunokugcina ukomeleza kwakho. Ukuzikhumbuza ukuba kutheni ufuna ukuyeka nako kunokunceda.
• Phinda ujonge iindlela zakho zokulwa. Ukuba amaqhinga athile, njengokuphefumla ngokunzulu, kubonakala ngathi akunakukunceda kakhulu, kulungile ukubaphosa kwaye uzame enye into.
• Hlanganisa inkqubo yakho. Ukutshintsha imeko yesiqhelo kunokukunceda uphephe iimeko ezikwenza uzive ngathi uphuma.

Cinga ngokusebenza nengcali

Ukuba uyeka inicotine (okanye enye into), akukho sidingo sokwenza wedwa.

Inkxaso yezonyango

Ukuba ucinga nge-NRT, kulungile ukuba uthethe nomboneleli wezempilo ukuze ufumane idosi elungileyo. Banokukunceda ukulawula iimpawu zomzimba, ukubonelela ngeengcebiso zempumelelo, kunye nokunxibelelana nokuyeka izixhobo.

Amanye amayeza amiselweyo, kubandakanya i-bupropion kunye ne-varenicline, inokunceda abantu ukuba boyise ukurhoxa okuqatha kwe-nicotine xa i-NRT ingayinqumli.

Inkxaso yeemvakalelo

Unyango lunokuba nezibonelelo ezininzi, ngakumbi xa unemicimbi engaphantsi onqwenela ukusebenza kuyo.

Ingcali inokukunceda:

• Chonga izizathu ezinokubangela ukuba uyeke
• phuhlisa izakhono zokujamelana nokulawula iminqweno
• phonononga imikhwa emitsha kunye nokuziphatha
• funda ukulawula iimvakalelo ezinokuthi ziphume

Unokuzama inkxaso efikelelekayo iiyure ezingama-24 ngosuku, njengokuyeka iindlela zoncedo (zama) okanye iiapps ze-smartphone.

Umgca wezantsi

Ukuyeka ukuphuma, okanye nayiphi na imveliso ye-nicotine, kunokuba kude kube lula. Kodwa abantu abayeka ngempumelelo ngokubanzi bayavuma ukuba umngeni bekufanelekile.

Khumbula, awunakuze uyeke ngokwakho. Ngokufumana inkxaso yobungcali, uyawandisa amathuba akho okuyeka ngempumelelo.

UCrystal Raypole wayekhe wasebenza njengombhali kunye nomhleli weGoodTherapy. Amacandelo akhe anomdla abandakanya iilwimi zaseAsia kunye noncwadi, uguqulelo lwaseJapan, ukupheka, isayensi yendalo, ubungqingili besini, kunye nempilo yengqondo. Ngokukodwa, uzibophelele ekuncedeni ukunciphisa ukubekwa amabala malunga nemicimbi yezempilo yengqondo.