Iingcebiso zokukunceda ukuyeka ukutshaya emva kokuba uqale kwakhona
Ukutshaya ukutshaya kuya kwenzeka nakubani na. Mhlawumbi uye wahamba ezinyangeni ezimbalwa ngaphandle kwesigarethi kwaye uvakalelwa kakuhle. Emva koko, ngenxa yezizathu ezingaziwa, ucela umngane ngomsi kwaye ngaphambi kokuba wazi, utshaya. Oku akunakho ukukhokelela kumkhwa, kodwa abantu abaninzi kule meko bafumana ukuba babuyela ekubhekeni ubuncinci emigqabini emininzi ngosuku.
Ukuba oku kwenzekile kuwe, yazi ukuba awuwedwa. Abantu abaninzi baye behla le ndlela. Olunye uphando olwalandela abalandeli bexesha elidlulileyo kwiminyaka engaphezu kwe-20 lufumene ukuba ama-39 ekhulwini aphinde ahlaziywa ngexesha elithile. Kulabo bantu, iipesenti ezingama-69.5 zaye zayeka ukuyeka kwakhona ekupheleni kwesifundo.
Ngoxa ukukhanyisa i-cigarette yokuqala kunokuziva ngathi kwenzeke ngethuba, akunakwenzeka oko kulula. Iindaba ezilungileyo kukuba unokubuyela kumzila ngokuphinda uhlolisise iinjongo zakho ukuba ube ngumtsha wokutshaya.
Qaphela iJunkie Thinking
Imbewu yokutshaya ukutshaya idlalwa imihla okanye iiveki ngaphambi kokuba kwenzeka isiganeko. Ukutshintsha kokucinga kunokuqala ngento elula njengokugqithisa umntu ongamazi ehleli ebhentshini yepaki "ephumayo" kunye nebhegi. Usenokucinga, Uyabhema, kodwa andinako ngenxa yokuba ndiyeke. "
Iimvakalelo zokunqongophala kunye nokuzincama ziyingxenye ye- junkie ecinga . Ezi ngokwaneleyo ukusekela isigaba slip.
Ukuba ukushiywa kungagqitywanga, ezo ngcamango ziyakwazi ukukhula kwaye ziza kukhula emva kwexesha de uziva uzixhalale kwaye uzicingela ngokubhema.
Konke malunga nokuqonda. Ukuba uzixelele ukuba ukutshaya kunenani kwaye uyenza umnikelo omkhulu ngokuyeka, mhlawumbi uza kufumana ukutshaya kwakhona ekugqibeleni.
Ukurhweba iCigarette
Emva kokuba ubeke umgama phakathi kwakho kunye nelo sigqabi lokugqibela, imida yokuyeka yakho inokufumana into encinane. Kulula ukulibala ukuba kutheni uqale ucinga ukuba kubalulekile ukuyeka ukutshaya.
Mhlawumbi ukukhwehlela okungapheliyo kuphelile , okanye ucinga ukuba ukuyeka ukungazange kube nzima kunokuba ucinga ukuba kuya kuba. Uyazixelela ukuba ungabuyela ekubhemeni kwithuba elincinane uze uphinde unqume-akunjalo ngempela.
Njengobuhlobo obunempilo obunokushiya ngasemva, kulula ukukhumbula "amaxesha amahle" kungekhona okubi. Sonke senze oko. Siyicinga malunga nokuba kuhle kangakanani ukuphumla emkhombeni ngomsi emva kwesidlo esikhulu. Oko sikulibala ngokukhawuleza zonke ezinye iisigarethi ezingazange zithandeke-ezo zisishiywe intloko, ziziva zidinwe kwaye ziphefumlelwe.
Ngoxa unokuba ne-nicotine ngaphandle kwenkqubo yakho, umkhwa wokubhema uhlala ixesha elide. Ukuba ukucinga kwejunkie kuthatha, ingqondo yakho ingavela kunye nezinye izizathu zokudala ukuvumela ugwayi omnye . Zizo zonke ezobuxoki, ewe, kodwa ziyakwazi ukukhohlisa. Uninzi lwethu lulahlekelwe ubuncinane omnye umzamo wokuyeka ukucinga okuphosakeleyo.
Nika ingqalelo kwingxolo yengemuva engqondweni yakho uze uzame ukulungisa iingcamango zokutshaya njengoko ziza.
Ungazivumeli ukuba zikhule zibe ngumnqweno wokutshaya ongakwazi ukulawula. Ukucima iingcamango zokutshaya kunye nokukhusela ukuyeka.
Ukubuyiselwa kwiNkohlakalo yokuBhema
Ukuba utshaye icuba elilodwa (okanye ngaphezulu), ukucinga kwejunkie kuye kwafumanisa indlela. Kuya kuqhubeka kukuchaphazela ukuba uyayivumela.
Ukuze ulondoloze inkqubo yakho yokuyeka kwaye ugweme ukuyeka ukutshaya kwexesha elide, yeka ukutshaya ngokukhawuleza uze wenze ingqondo yakho isebenzele kwakhona endaweni yokuchasana nawe. Uyakwazi ukuqikelela ukuba kutheni ufuna ukuyeka ukuyeka kodwa ungawuphulaphuli ubuxoki. Phindela ngqo kwihashe uze uqale ukugibela kwakhona.
Zama ezi ziphakamiso ukuze uzibuyisele kumzila:
1. Bhala uluhlu lwezizathu zokuyeka . Ukuba ukwenzile oku ngaphambili, faka uluhlu lwakho kwaye ulufunde, wongeze kuyo. Yithwale kunye kwaye ubhekise kuyo xa uziva ungenakuhlala. Ezi zizathu zinyanisekile namhlanje kunokuba zikhona xa uqala ukutshaya. Bayibuyisele ekugxileni kwaye baza kukunceda ukuba wenze izinto eziphambili.
2. Zifundise. Funda yonke into onokuyenza malunga nokutshaya kwenza ntoni kwimpilo yakho. Jongana neengozi zokutshaya ngokukhawuleza. Yindlela enhle yokwakha isombululo.
3. Fumana inkxaso . Ingaba ukhona-umntu okanye intanethi, khangela uncedo lwabanye.
4. Faka isicelo sakho nje ngosuku olulula nje ngexesha . Musa ukukhathazeka malunga nenyaniso yokuba ushiyile; kwenzeka kwaye kudala. Ungakhathazeki ngokungafuni ukutshaya kwakhona, nokuba. Cinga nje namhlanje, kwaye wenze okusemandleni akho.
Ungakwazi ukuhlala ungenaye umsi nje namhlanje, akunjalo? Yiyo yonke into oyifunayo. Uhlelo lwakho lokuyeka luya kuba lula ukugcina ukuba ulandela lo mgaqo; musa ukuzibhokoxa ngokuqhubela phambili okanye emva.
Ingongoma yakho yamandla ilapha kwaye ngoku. Awukwazi ukutshintsha okwenzekileyo izolo kwaye indlela efanelekileyo yokuphatha ikusasa lakho kukuba ngokwenza umsebenzi omhle namhlanje . Gcina izinto zilula kwaye ngexesha langoku.
5. Zikwamkele . Sonke singabantu kwaye senza iimpazamo. Usile kwaye utshaya, kodwa akuthethi ukuba uyaphumelela. Funda kwizinto ezingahambi kakuhle kwaye wenze izilungiso ukuphepha ingxaki efanayo kwixesha elizayo.
6. Yiba nomusa kuwe kwaye ube nesineke, naye. Hlaziya kwaye ususe njengoko ufika. Uya kuba neentsuku ezilungileyo kunye neentsuku ezimbi, kodwa ngokuhamba kwesikhathi ixesha elilungileyo liyakudlula elibi.
Zizenzele encinane kwaye ungalindelanga kakhulu ngokukhawuleza. I-slow and steady iwina umncintiswano rhoqo. Lo mjaho ngowokuza kukuvuza ngokuphucula impilo, ukuzithemba kunye nomgangatho wobomi ngokubanzi.
ILizwi
Ukuphindaphinda akuqhelekanga phakathi kwabantu abazama ukuyeka ukutshaya. Kungenzeka kwiiveki okanye kwiinyanga zokuqala, nokuba iminyaka, emva komhla wokuyeka. Zama ukuba ungayithathi kanzima uze uphinde wenze imizamo yakho. Ngomonde nokunyamekela, unokudlula le nto kwaye ungabikho umsi.
> Imithombo:
> Carabello RS, et al. Ukuphindaphinda phakathi kwabokubhema i-cigarette: I-CARDIA Longitudinal Study-1985-2011. Iingxaki zokuLungisa . 2014; 39 (1): 101-106. i-doi: 10.1016 / j.addbeh.2013.08.030.
> Rigotti NA. Imfundo yeMonde: Ukuyeka Ukubhema (Ngaphandle Kwezinto Eziyisiseko). UpToDate . 2016.