Into ethile yokushiya umnyaka omdala emva kwaye ikhangele phambili kwiplanga elihlambulukileyo elitsha lenza ukuba ininzi kuthi sizame. Sicinga ngokwenza utshintsho oluhlala njalo kwimpilo yethu, kwaye siyenza ngethemba nangomdla.
Ukuba uceba ukuqala unyaka omtsha ngaphandle kwesigarethi esandleni sakho, zibeke uphumelele ngokufunda oko kuthatha ukuyeka kunye noko ukulindela kwinkqubo.
Zisebenzise izibonelelo kunye nenkxaso ekhoyo kwi-intanethi nakwindawo yangingqi.
1) Ungavumeli Uloyiko lukhubaze
Bonke ababhemayo bayazi kakuhle ukwesaba okugubungelayo okuza ngalo mhla baceba ukuyeka ukutshaya kufika. Ngokukhawuleza uzaliswe ngokungathandabuzeki malunga nokuba ukuyeka ingcinga efanelekileyo. Mhlawumbi umele ulinde uze ungaxakekanga kwaye ugxininiswe. Iveki elandelayo okanye inyanga kuya kuba lula ukuzixelela, njengoko ukhanyisa kwaye ubuyisela kwi-haze yokukhanyela ezayo ne- nicotine .
Ungavumeli uloyiko lukumise phambi kokuba uqalise. Gxuma kwaye uqhube i-cigarette yokugqibela xa ixesha lifika. Unokwenza kwaye umvuzo okulindelweyo ufanelekile umzamo owenza ukuyeka.
2) Sebenzisa i-Quit Journal
Cinga ukuqalisa iphepha lokuyeka ukuyeka kwaye wenze ukungena kokuqala uluhlu lwezizathu zokuba ushiye. Khangela uluhlu lwabantu ababhemayo bokubhema nokusebenzisa ukuphefumula kwaye ulisebenzise ukuphefumlelwa ekwenzeni uluhlu olubanzi.
Sinendlela yokukholelwa into esizixelela ngayo ngokuphindaphindiweyo. Iphephabhuku lakho liya kukunceda uzinze iinjongo zakho kwaye kukunike umbono malunga nenkqubela phambili oyenzayo ngokuyeka.
3) Fumana iNqabile ukuNcika
Ukukhuthazwa nokuthuthuzelwa kwabanye abanomdla kwimpumelelo yakho kubalulekile. Ukuxhaswa kwe-Augment evela kwintsapho kunye nabahlobo kunye ne-intanethi ye-intanethi kwi-forum yethu yokuxhasa, eliqela elikhuthazayo, elisebenzayo labantu abahamba ngayo, kwaye zifumaneka iiyure ezingama-24 ngosuku, iintsuku ezi-7 ngeveki.
Yeka njengendwendwe ukukhangela uphinde ufunde izithuba ezivela kwabanye ababhemayo, okanye ubhalise (mahhala) ukuthumela imilayezo yakho.
4) Yidla i-Smart
Ukuyeka ukubhema kukuphosa umzimba wakho ekuqaleni. Njengobungozi njengoko amachiza akwimibhenga ye-cigarettes , uye waba ngumzimba kubo kwaye uya kuziva ukuba engekho ngexesha lokuyeka.
Ukuba unyanzelekile ukunika umzimba wakho uphethiloli okufuneka usebenze ngokufanelekileyo, uya kunciphisa kwaye usebenze bhetele kunye nokungaphumeleli okuhambisana nale nqanaba lokuyeka ukutshaya.
Ukuphatha okumbalwa kulungile, kodwa ungayifaki kwiikhalori ezingenanto ezikushiye ukhathele kwaye zenze uzuze . Gcina ukutya okufanelekileyo ekufikelelekeni lula. Kubaluleke kakhulu ngoku ngoku.
5) Phuza Amanzi
Amanzi aya kunceda ukucoca i-toxins eseleyo kwinkqubo yakho, kwaye uphinde ufune ukutshaya. Xa usu-hydrated kahle, uya kuziva ungcono ngokubanzi, owona kunye xa uhamba ngokugqithiswa kwe- nicotine .
6) Fumana Ubuhle Bakho Ubuthongo
Xa ukhathele, izifiso zokutshaya ziya kubonakala zinamandla kwaye uya kuba namandla angakanani ukuhlangabezana nabo. Faka iiyure eziyi-8 zokulala ubusuku bonke, kwaye wongeze i-nap apha nakwekho ukuba uyayidinga.
Ukuba unenkathazo yokulala xa uqala ukutshaya, zama ukuhamba uhambo olude ngeeyure ezimbalwa ngaphambi kokulala.
Ukungazinzanga kungabonakalisa uphawu lokukrazula kwe-nicotine.
7) Fumana ukuhamba
Ukuba usunayo irejimen yokusebenzisa imihla ngemihla, inkulu. Qhubeka. Ukuba akunjalo, qalisa ngoku. Khetha into oyithandayo ukuyenza, kwaye uya kuba nako ukunamathela kuyo. Akunakukukunceda kuphela ukuba unciphise ubuncwane bobunzima, ukuzivocavoca kwakha i-endorphins, eya kukunika amandla okuvakalelwa.
Cinga isiqingatha seyure yokusebenzisa yonke imihla. Ukuhamba ngumsebenzi ochaphazelekayo ochaphazelekayo ofanelekileyo kubantu abaninzi kunye nokulungiswa ngokukhawuleza kokufuna ukutshaya. Phuma ukuhamba ngomzuzu o-15 ujikeleze ibhloko xa uziva uhlaziye kwaye uza kubuya uhlaziye kwaye ukhululekile.
Qiniseka ukuba ukhangele kunye nogqirha wakho ukuba unemiba yempilo enokuchaphazeleka ngumsebenzi omtsha wokuzilolonga, ingakumbi ukuba usebenze ngokutsha.
8) Hlaziya ukuSombulula imihla ngemihla
Ukuzimisela kwakho ukuyeka ukutshaya kwakhelwe olunye usuku olulula ngexesha. Zonke iintsuku ezingabikho ngotshani ziyakomeleza. Akunakuvakalelwa ngaloo ndlela, kodwa uthembele kwinkqubo kwaye uyazi ukuba ixesha likunceda ukuba uphilise. Sebenzisa iphepha elikhankanywe ngaphambilana ukuya kumanqaku ambalwa malunga nosuku lwakho ngaphambi kokulala. Uza kubona ngokukhawuleza inkqubela phambili oyenzayo njengoko iintsuku zihamba.
Xa uqaphele ukuba uthathe ixesha lokucamngca ngexabiso lento oyenzayo, uyomeleza ukuthanda kwakho ukwenza le nto iyeke ukugcina ixesha lokuphila.
9) Yiba yiSiponge
Sonke siyazi ukuba ukutshaya kuyingozi kuthi, kodwa ukuba unjengabatshatshazi abaninzi, ugweme ukujonga ukutshatyalaliswa kwecuba kubangelwa nanini na kunokwenzeka. Thatha iimfama kwaye ufunde yonke into ongayifumana ngayo ngeengozi zokutshaya . Kuya kukunceda uqale ukwenza ukuguquka kwengqondo kubalulekile ukuyeka ukutshaya ngempumelelo.
10) Yamkela uze Uvumeleke
Phumla kwiprogram yakho yokuyeka kwaye uvumelane nezifiso zokutshaya njengoko ziza. Musa ukulwa nabo. Kunoko, zama ukuxhomekeka ekukhuthazeni emoyeni kwaye uvumeleke baqhube ikhosi yabo. Uninzi lunqwenela ukugqibela kwemizuzu emi-3-5 . Cinga ngabo njengempawu yokuba umzimba wakho uyaphilisa, kuba kunjalo kanye.
11) Musa ukuwa ngeJunkie Ukucinga
Ukuyeka iteksi kuyisipho, kungekhona umnikelo. Ungazixolisi ngokuziva uxolo ukuba awukwazi ukutshaya. Ukhetha ukungabumi ngenxa yokuba ufuna ukukhululeka kulo mbulali womlutha. Yonke inombono wakho. Thabatha ingqalelo kwaye uzigcinele kwisimo esihle sengqondo.
12) Yiba nomonde
Njengokuba iRoma yayingakhiwa ngosuku, abantu abayekanga ukutshaya ngosuku okanye ngeveki. Ininzi yethu yayineminyaka engama-20 okanye ngaphezulu kokutshaya phantsi kweebhande zethu ngaphambi kokuba siyeke. Cinga ngexesha kunye nomonde njengempahla yokuyeka. Sebenzela ukuhlaziya iipateni ezindala kwaye ubeke endaweni yazo ngokutsha, ukhetho oluphilileyo. Usuku ngalunye uzalise umsi womsiza kukusondeza kwinkululeko ehlala emva kwakho.
Yenza lo nyaka unqanda ukutshaya. Awuyi kuzisola.