Sebenzisa ezi ngcebiso ukukunceda ukulawula uxinzelelo ngaphandle kokukhanyisa
Yintoni ebangela ukuba ufune ukutshaya ubumnyama kuwe? Intukuthelo? Boredom? Ukukhathala? Uvuyo? Ukuba unjengabantu abaninzi, unxulumana nazo zonke iimvakalelo ngokutshaya, kodwa uxinzelelo / umsindo mhlawumbi ubonakala njengenombolo yakho enye yokutshaya. Xa sigxininisekile, umnqweno wokutshaya unomdla. Njengababhemayo, sicinga ukuba sidinga iigarethi ukuze sizolile. Kodwa enyanisweni, ukutshaya kubangela uxinzelelo olungakumbi kunokuba lukhuphe.
Ukufunda indlela yokujamelana noxinzelelo ngaphandle kwesigarethi kunzima xa siqala ukutshaya . Kodwa kunye nezixhobo ezimbalwa kunye nolunye uqeqesho, uya kufumana nzima kunokuba ungalindela.
Ukubuyisela kwiNyotine Addiction
Kukho izinto ezimbini eziphambili zokubuyisela ekugqithiseni i-nicotine : ukuhoxiswa ngokomzimba kwi-nicotin nokuphulukisa ingqondo yemikhwa echaphazelekayo nokutshaya.
Ukulawula ukuKhutshwa kweNicotine
Ngokwenyama, imizimba yethu iyasabela ekukhutsheni iicotine kunye namawaka eekhemikhali ezikhoyo kumsi we-cigaret we-inhaled. Esi sigaba sokubuyiselwa sikwenza uxinzelelo lwalo lokuba kufuneka sikulungele ukujamelana nalo. Ukuqaphela indlela uxinzelelo oluxhomekeke ngayo kwiproduct yokuphulukiswa kwangaphambili kwi-nicotine, kunye nezixhobo ezimbalwa zokujongana nokuphazamiseka, kuya kukunceda ukuphatha kakuhle.
Ukuphulukisa Ingqondo Yengqondo
Kwinqanaba leemvakalelo, ukunqanda ukutshaya ukusikhusela kusenza sijongane nokulahlekelwa i-cigarettes yethu njenge-crutch sithembele ekulawuleni iimvakalelo zethu.
Yaye, ngenxa yethu ininzi, apho umsebenzi wangempela wokuyeka ukutshaya ulala.
Ukulawula uxinzelelo Xa uyeka ukutshaya kweNicotine
Sebenzisa izicwangciso ezili-10 kunye nezicwangciso ezingezantsi ukukunceda ukujamelana noxinzelelo xa uyeka ukutshaya. Yiba nesineke kwaye uvumele ukufumana ukubuyisela kwakho njengoko kuthanda. Khumbula, ukukhululwa kwi-nicotine ukutshabalalisa kuza kancane kancane, njengoko ususa imibutho yamandulo kunye nemikhwa yodwa, ubeka endaweni yazo ngokukhetha okuphilileyo.
Ekuhambeni kwexesha, uya kufumanisa ukuba uxinzelelo lulawulwa kalula ngotshani kunokuba lube luba nini xa utshaya.
1) Musa ukuzijongela
Ukuyeka ukuqala kwangethuba ixesha ekufuneka uthabatheke ngakumbi ukuze uqinisekise ukuba zonke iimfuno zakho zidibene. Ukulandela ezi zikhokelo ezilula kuzokukunceda ukutshatyalaliswa kwesimo sezulu ukukhishwa kwe-nicotine ngakumbi ngokufanelekileyo:
- Yidla ukutya okunokulinganisela. Umzimba wakho udinga uphethiloli olulungileyo ngoku njengokuba usebenza ukucoca i-toxins ngaphandle kwenkqubo yakho.
- Phuza amanzi. Amanzi ngumsebenzi omkhulu wokushiya uncedo. Ikunceda u-detox ngokukhawuleza kwaye isebenze kakuhle njengobungqingili. Kwaye ngokuzigcina u-hydrated, uya kuziva ungcono ngakumbi. Phuza amanzi amaninzi kulo lonke usuku.
- Thatha i-multivitamin imihla ngemihla. Nika umzimba wakho ukukhulisa ukuba i-multivitamin enhle inikezela ixesha lokurhoxisa. Iicigarettes zithintela ezininzi izondlo, kwaye iivithamini zinokukunceda ukuba uhlawule ngokukhawuleza kwiimpawu zokuyeka ukukhishwa kwe- nicotine .
2) Cima i-caffeine
Xa uyeka ukutshaya, isixa sekhofi okanye i-coffeinated colas ujwayele ukukwenza ube ne-jittery kunye nexhala. Ukunciphisa i- caffeine , okanye uyinqumle ixesha elide, ngakumbi xa unenkathazo yokulala ebusuku.
Amathuba kukuba, xa sele uhamba nenkqubo yokuhoxiswa, uya kuphinda uphuze ikhofi kwakhona, nangona mhlawumbi kungenalo inani elifanayo phambi kokuyeka.
3) Thatha iBatho elifudumeleyo
Le yindlela yam endiyithandayo yokuphumla nokuxinezeleka. Ndiyincoma rhoqo, kwaye ewe , kuhle kubafana nabo. Khanyisa ikhandlela ezimbalwa, sebenzisa izilwanyana ezinamanzi ezihlambulukileyo, uze udibanise.
4) Fumana i-Massage
Bhalisa iqabane lakho okanye esinye isibini sokuzithandela ngezandla ukuze uncede usebenze uxinzelelo kwimisipha yakho. Ukuba unokufumana umzimba ogcweleyo wokuhlalisa umzimba, ukhulu, kodwa kunye nemizuzu eyi-10 okanye imizuzu eyi-15 esetyenziswe entanyeni yakho, amahlombe, ubuso kunye ne-scalp, unokusebenza emangalisayo. Imizimba yethu idla ngokubamba ingxaki esiziva ngayo kwiimisipha zethu, kwaye ukuxilisa kakuhle kuxabisa ubunzima bayo kwigolide njengendlela yokunciphisa uxinzelelo.
5) Beka iinqwelo zakho zokuhamba
Ukuhamba okufutshane imihla ngemihla-nokuba imizuzu eyi-15-kuya kunceda ukulawula uxinzelelo njengoko uhoxisa kwi-nicotine. Ukuhamba kukunciphisa ubuhle kwaye kuphuculwe ukusasazwa. Ukuzivocavoca kukhulula i- endorphins , "ivakale" ihomoni. Ngoko ke, xa unqwenela ukutshaya ukutshaya, phawula ukuhamba ngebhokisi. Uya kubuya uhlaziye kwaye ukhululekile.
6) Fumana Ubuthongo obuhle
Izinsuku zokuqala zokuyeka ukutshaya ziyakhathaza. Umzimba wakho ugxininiswe kwaye ke ingqondo yakho. Vumela ixesha elingakumbi lokulala xa uyayidinga kwaye unokuyilawula. Musa ukuxhalabisa: Ukuxhalaba ozivelayo akuyi kuhlala ngonaphakade. Amandla akho aya kubuya ngokukhawuleza.
7) Ukujonga ngeso
Vala amehlo akho kwaye udale indawo engqondweni yakho ukuba uya kuhamba xa ufuna ukuphucula uze uphumule. Ingaba indawo yendawo okanye ingcinga, kodwa yenze ibe yakho. Sebenzisa indawo efanayo naso sonke ixesha ukuze ube nolwazi kwaye ukhululekile. Njengoko uhlala kuyo, qalisa ukulandela ukuphefumla kwakho, kwaye uyicotha kancane kancane. Ukuphefumla ngaphakathi nangaphandle kwimizuzu emi-3 ukuya kwemihlanu.
8) Ukuphuza okujulileyo
Ukuphefumla ngokukhawuleza kuyindlela yokukhawuleza ukuzincipha iingxaki kunye nokunciphisa uxinzelelo. Ukuphefumula ngeempumlo zakho ngenani labathathu kwaye uphumelele emlonyeni wakho kubalo abathathu. Phinda oku kule mizuzu embalwa, kwaye ukutshatyalaliswa emzimbeni wakho kuya kuqala ukuwa.
9) Gxininisa namhlanje
Sichitha ixesha elininzi sicinga ngezinto zonke kodwa imini esiyiyo phambi kwethu. Ungakhathazeki ngomso okanye ngonaphakade. Musa ukulahleka ngeentloni zokungabi nakukwazi ukutshaya kwakhona. Cinga nje malunga nanamhlanje uze ulungele ukwenza okungakumbi. Unako ukuhlala ukhululekile umsi nje namhlanje, akunjalo? Yiyo yonke into ofuna ukuyenza. Amanyathelo abantwana! Ungavumeli ukukhathazeka ngomsasa kukusongela namhlanje .
10) Musa ukuzibamba kakhulu
Uya kuba neentsuku ezimbi. Lindela kwaye wamukele oko. Olu hlobo lokuyeka ukutshaya, kwaye okunjalo ubomi. Ngaloo mihla, susela ukuzibeka ngaphandle. Ngamanye amaxesha into engcono kakhulu esinokuyenza kukuba siphume ngendlela yethu. Iingqondo zethu zenza imiba encinci kakhulu, kwaye yenze umdlalo kwizinto zonke ezincinane xa zethu iimvakalelo zingekho. Xa unemihla embi, cingisisa. Ziba luhle kuwe; vumele ukuphathwa okanye ezimbini, kwaye zibeke iingcamango zakho. Ngomso kuya kufumana ukuziva ungcono kwaye unombulelo wokuba ungabi namsiya.
Ukuxinezeleka kuyincinci yobomi, kwaye ukufunda indlela yokuyilawula ingabikho ngotshani kuyinxalenye yokuphelelwa yimpumelelo. Ngexesha kunye nokusebenza, ubomi bakho obungabikho komsi buza kuhamba ngokulula.