Iingcebiso eziSebenzayo zeNicotine Ukurhoxiswa

Iingcebiso Zokukunceda Uphumelele UkuLawula iNicotine

1 - Yenza i-Quit Journal

Izibonakaliso zokukrazula kwe-nicotine kwaye ziyakwenza zibandakanya malunga nantoni na into engeyiyo into onokuyicinga ngayo. Uninzi lwabantu luya kuba nolunye lwezi zibonakaliso, kodwa zincinci zonke.

Ngokuqhelekileyo, iintlungu ezinxulumene nokukhishwa kwe-nicotine zihlala zifutshane. Qiniseka ukuba ukhangele ugqirha wakho ukuba uphendule ngokwenyama ukuba ufune ukuyeka ukutshaya ukukhathazeka okanye ukube ukuphazamiseka kwe-nicotine kuqhubeka okanye kukubi.

I-journal ye-quit yiyona nto ibalulekileyo enokukunceda uqinise isigqibo sakho sokuyeka ukutshaya. Inokukunceda ngethuba xa unzima, kwaye inokukunceda ukubolekisa indlela ekude ufike ngayo xa ufunda kwakhona.

Cinga ukwenza ukuqala kokungena kwiphepha lakho kwiphepha lezizathu ezifunekayo zokuyeka ukutshaya. Ukususela kwizona zizathu ezinkulu, ezicacileyo ezincinci, ngasinye sibalo.

Ukufunda okungakumbi:

• Kutheni Ndifanele Ndiyeke Ukubhema?
• I-Pros and Cons Cons Smoking

2 - Indlela Amanzi anokunceda ngayo iNicotine Ukurhoxiswa

Amanzi kubalulekile ukuba umzimba womntu usebenze ngokufanelekileyo. Yenza i-sibini yesithathu yomzimba wethu, kwaye yonke iseli kunye nendikimba kuxhomekeke kuyo. Ngaphandle kwamanzi, umntu uza kufa ngeentsuku.

Xa sishiya ukutshaya, amanzi anciphisa ezinye zezinto eziphazamisayo ezidla ngokuzihoxisa nge-nicotine:

• ukuqothulwa
• ukukhwehlela
• indlala / banxuse ukutya
• nqwenela ukutshaya

Amanzi kwakhona anceda ukucoca i-nicotine eseleyo emzimbeni, kwaye ngokuzigcina u-hydrated kakuhle, uya kuziva ungcono. Oku kunokukunceda nje ngokuba wenza indlela yakho yokungaxhatshazi kwenkunkuma ye-nicotine.

• Ukusela kwamanzi ukugcina impilo efanelekileyo

3 - Kutheni ukutya okunempilo kubalulekile ngexesha leNicotine Ukurhoxiswa

Xa sishiya ukutshaya, imizimba yethu inokukhathazeka. Uninzi lwethu luye lwasondeza i- nicotine ngamaxesha amaninzi ngosuku ngeminyaka, kodwa zonke ezinye iikhemikhali kwiigayibha . Nangona akusiyo imeko ephilileyo, imizimba yethu yayisetyenziselwa i-regimen, kwaye i-detox ingafika njengokwenyama, ingathethi, ukutshatyalaliswa ngokomzwelo.

Ukulwa nale nto ngokwenza kube yinto yokutya ukutya okunika umzimba wakho isondlo esiyidingayo. Ukongeza i-vititamin yamitha yonke imihla ekupheleni kokutshaya ukutshaya yinto entle.

Zizenzele ngeendlela ezimbalwa apha naphandle, kodwa ungahambi ngaphesheya. Ukutya ukutya okungenamsoco kungeke kushenxise izifiso eziza kuhoxiswa kwe-nicotine , kwaye ityala linokukubeka engozini yokuphindaphinda .

Ukumodareyitha kubalulekile

Cinga i-80/20 ukuya kuma-80 ekhulwini enempilo kunye nama-20 ekhulwini. Lo mgangatho kufuneka ugcine ugxiliswe kwaye unelisekile ngexesha lokuphazamiseka kokukhishwa kwe-nicotine.

Oluthe ngakumbi malunga nokutya kunye nesondlo:

• Ukunyuselwa kwamanzi

• Hlola i-USDA iPiramidi yokutya
• Iingcebiso zokuPhepha ukuThola umthamo xa Uyeka ukuSuba

4 - Ukuzivocavoca kukunceda njani ukuLawula iNicotine Ukurhoxiswa

Ukongeza uhlobo oluthile lokuzivocavoca kwinkqubo yakho yemihla ngemihla kuya kuphucula impilo yakho yomzimba kunye neemeko zengqondo yakho, ngokukodwa njengoko uhamba ngokukrazula kwe-nicotine.

Ukuzivocavoca kukunceda ukulawula ukuguquka kwemizwelo kwaye unxusa ukutshaya okuqhelekileyo ngeli xesha kuba kukhupha i-endorphins, "ivakale" ihomoni.

Ukufunda okungakumbi: Ukusebenzisa Ukuzivocavoca Ukunciphisa Ukufisa Umsi

Ukuqalisa Ngokuzivocavoca

Ukuba kudala sele usebenze isithukuthezi, qwa lasela ugqirha wakho ukuqinisekisa ukuba ayikho imingcipheko eya kukuthintela inkqubo entsha yoqeqesho.

Qalisa u kuhamba. Ukuba awuzange usebenze nje kutshanje, qalisa ngohambo lwe-10 ukuya kwe-15 ngomzuzu ohamba ngeentsuku ezimbalwa ngosuku kwaye usebenze phezulu apho. Yiba nomonde kwaye ungazami ukwenza okukhawuleza kakhulu.

Cinga ngomsebenzi njengesixhobo, kungekhona umsebenzi. Inokukunceda ukuba uphinde ufune ukutshaya umnqweno wokutshaya kunye nokulwa nokufumana ubunzima bexesha elithatha ixesha eliqhelekileyo lokuza ukuyeka ukutshaya.

• Ukuzivocavoca kwabaqalayo

5 - Kutheni Imiphumo Kufanele Yenze Ingxenye Yokuyeka Iprogram

Ukuyeka ugwayi kuwumsebenzi onzima, kwaye yonke imihla ugcwalisa ukutshaya komsi kungekuqaleni kukunqoba, kulula kwaye kulula. Ukongezelela, njengababhemayo, sifunda ukulindela ukunyaniseka kwangoku, kunye nokuphathwa kwimihla ngemihla ekuqaleni kokupheliswa kwindlela yokwelapha.

Umvuzo awudingi ukuba ube mkhulu, kodwa kufuneka ube yinto ekunceda uzive ngathi uzinqamle.

Iimbono ezimbalwa:

• Thatha ibhebha ebushushu
• Fumana ikona elithulileyo kunye nexesha lodwa ukufunda incwadi enhle
• Thatha i-nap yamandla
• Cela omnye umntu kwintsapho ukupheka isidlo sakusihlwa
• INtloko yokuzivocavoca
• Yenza igadi

Cinga ngomvuzo wakho wemihla ngemihla njengotyalo-mali kwikamva lakho elingenasiphelo. Xa uthatha ixesha lokunciphisa uxinzelelo lwemihla yakho kwaye uphinde uhlawule amabhetri akho, wenza konke okusemandleni akho ukuqinisekisa ukuba uya kukwazi ukubingelela ngosuku olulandelayo olutsha ngamandla kunye nokulungisa.

6 - Ukufudumala kwangaphakathi kweNicotine Ukurhoxiswa

Iminqweno yokutshaya ivame ukuza ngokukhawuleza kwaye inamandla. Baqala ukuqina kwaye bahlasele ngamandla ngaphakathi kwemizuzu emithathu ukuya kwemihlanu. Musa ukukwesaba xa uhlaselwa ngumqweno omkhulu wokutshaya. Thatha amaxesha ambalwa ukuba ugxininise ukuphefumla kwakho, kwaye uya kukwazi ukukrola ngokukhawuleza.

Ukuphefumula ngokukhawuleza kuyindlela ekhawulezayo yokumisa ingqondo engathandekiyo esongela ukukhupha. Sebenzisa iingcebiso kumanqaku angezantsi ukukunceda uhlakulele ubuchule onokuyisebenzisa kwisaziso somzuzu. Xa unqwenela ukutshaya umtsalane, uya kufuna ukwenza ngokukhawuleza.

• Ukunyamekela Ukukhathazeka ngokwemvelo

• Indlela Yokuphefumula Ngokufanelekileyo

7 - Indlela Ukuphazamiseka Okunceda Ngayo I-Nicotine Ukurhoxiswa

Ngamanye amaxesha into engcono kakhulu esinokuyenza xa sifisa ukubhema i-cigarette kukumane uqondise ingqalelo yakho kwinto eyahlukileyo kwaye inomdla. Izihlandlo ezilisithoba kwi-10, isikhuthazo siphelile ngexesha.

• Imizuzu engama-5 ukukhawuleza ukukhupha umsi

• Ukunyangwa kwamayeza

Iingcamango zethu zibala umbala bethu ubomi. Ukuba ufumanisa ukuba lakho lithatha indawo enokukhetha ukuba ungayi kuyo, thatha imali kwaye ugxininise ingqalelo yakho ngokuphazamiseka okuncinane.

8 - Sebenzisa Ukulala njengesixhobo sokukhupha iNicotine

Leyo ntshukumo, ukuzivala emva kokuyeka ukutshaya kuqhelekileyo.

Njengababhemayo, besiqhele ukufumana i-nicotine kunye nezinye iikhemikhali ezingama-7 000 ukuya kwii-40 ngosuku. Ukuxinezeleka kokukhawuleza ukukhawuleza ukuba ukunikezela, njengokuba kungasimpilo, kunokusishiya sinokuziva sisindwa ngokweqile.

• Amachiza kwiiCigarettes

Ukuba ukhathele kwaye ungayilawula emini, thabatha i-nap yamandla. Yiya kulala ngaphambi kokuqhelekileyo, ukuba ufuna. Umzimba wakho usebenza nzima ngoku ngokukhawuleza umonakalo wokuhoxiswa kwe-nicotine, kwaye ukulala okungakumbi kunokukwenza okulungileyo.

• Iingcebiso zokuPhakamisa okukhulu

• Izibonelelo zeMpilo eziPhezulu ezi-10 eziphezulu zokulala ebusuku

Ngakolunye uhlangothi, ukuba unesiphelo esichaphazelekayo sesiganeko kwaye ufumanise ukukwazi ukulala ngenxa yokuhoxiswa kwe-nicotine, sebenzisa iingcebiso ezingezantsi ukukunceda ukubamba i-zzz ezimbalwa.

• Xa Ukuyeka Ukubhema Kukwenza Kunzima Ukulala

9 - Ukufumana iNkxaso eyiyo yokuKhuphela kweNkqubo

Ukuzibophezela kwakho ukuyeka ukutshaya ngokusisigxina kuya kuba lula ukuzinza ukuba unesiseko esomeleleyo, esinokusixhasa malunga nawe.

Abahlobo kunye nentsapho bayingxenye yethemba lokuba, kodwa abanakho ukuqonda ubunzulu bokuthi ukuyeka ukutshaya kuthetha ntoni kuwe, ingakumbi ukuba akazange atshe.

• Ukunceda Abahlobo neentsapho baqonde

Isisombululo sakho siya kuqiniswa ngakumbi kunokuba ungacinga nje ngokuba kunye nabanye abaneenjongo ezifanayo.

10 - Gcina Ugxininiso Lwanamhlanje

Sonke sichitha ixesha elininzi sicinga ngezinto zonke, kodwa imini esiyiyo phambi kwethu. Ungakhathazeki ngezolo, ngomso, okanye ngonaphakade. Uza kulahleka ngeemvakalelo zokungabi nako ukutshaya kwakhona xa ubuka emva kokulangazelela okanye phambili nangokwesaba.

• Ngaba Ndiza Kulahleka Ukubhema Phakade?

Amandla akho okuchaphazela utshintsho ebomini bakho ahlale elapha kwaye ngoku, ngoko gxininisa izinto zakho namhlanje kwaye uzimisele ukukwenza uninzi lwawo. Unako ukuhlala ukhululekile umsi nje namhlanje, akunjalo? Yiyo yonke into ofuna ukuyenza. Amanyathelo abantwana.

• Ukunyamezela ngeNkqubo

Ukuphulukiswa ekugqithiseni i-nicotine yinkqubo yokukhululwa ngokukhawuleza eyenzeka ngelinye ilanga ngexesha. Yiba nesineke kwaye uvumele ukufumana ukubuyisela kwakho njengoko kuthanda. Jabulela uhambo, kwaye qi ni sekisa ukusebenzisa iziganeko ezixabisekileyo zanamhlanje ngokusemandleni akho.