1 - Musa ukubekezela
Sonke sifuna ukuba le nto iyeke ukuyeka-eyona isidla ubomi. Sifuna inkululeko yokusisigxina kwi-nicotine ukutshabalala xa sigxotha i -cigarette yokugcina , sibonisa ukuqala kokuyeka ukutshaya-nangona uninzi lwethu lucinga ukuba sikwazi ukuphumelela ixesha elide.
Ngomnye wemfundo malunga noko kukulindela xa sishiya ukutshaya kunye nezixhobo ezimbalwa zokusinceda, sonke sinokufumana inkululeko esiyiphupha kakhulu, ubomi obungasayi kubandakanya iingcamango zokutshaya okanye i-twinge encinci yesifiso sobhegi .
Iingcamango ezingalunganga malunga nokulutha kwe- nicotine kunye nenkqubo yokuyeka utshayi inokubeka ababhemayo abazama ukuyeka ukungaphumeleli. Yakha inkqubo ekhuseleyo yokuyeka ukuzifundisa malunga noko ukulindele xa uyeka ukutshaya.
Ukufunda malunga neengxowa eziqhelekileyo kukubeka kwindawo efanelekileyo yokuziphepha kwaye ekugqibeleni ube ngumsi.
Ukunyamezela
Kuyinto yokutyekela ukuyeka ukutshaya kwaye kulindeleke ukuba ibe ngaphezu kwayo inyanga. Oku kuya kuba kuhle (kuhle kakhulu!), Kodwa ayisebenzi ngaloo ndlela.
Ukuyeka ukubhema kuyinkqubo, kungekhona isiganeko.
Xa sishiya ukutshaya, siyayeka ukuhamba umkhwa owenziwe ngabaninzi bethu kwiminyaka emininzi, ukuba asikho bonke abantu bethu abadala. Kukulungele ukulindela ukuba ukudibanisa imibutho yamandulo eyayibophelela ekubhemeni kwaye ithathe indawo yazo, nemikhwa enempilo iya kuthatha ixesha.
Hlala emva, uphumule, ucinge ngexesha njengomnye wabahlobo bakho abakhulu bokuyeka. Ngexesha elide obeka phakathi kwakho kunye noloyi wokugcina utshaya, uyomelele ngakumbi. Yiba nomonde, kunye nenkqubo.
2 - Ungakhathazeki Ngekamva
Ukuhoxiswa kweNicotine kudlala umdlalo weengcinga kunye nathi ekuqaleni kokuyeka ukutshaya. Sicinga ngokutshaya lonke ixesha, kwaye sikhathazeka ukuba siya kuhlala silahleka iigarethi zethu. Kubizwa ngokuba yi " junkie ukucinga ," kwaye sonke siphumelela kwisixa esithile njengoko siphumelela kwi-nicotine. Ukushiya entsha, kungenza kube nzima ukucinga ngokungaze ukhanyise omnye ugwayi. Iingcamango ezinjengale, ukuba zishiywa zingagqalwa, zingakhokelela lula ukutshaya.
Ukuba ufumanisa utyhafu malunga nekamva lakho elingenasiphelo, phuma kulo ngokugxininisa ingqalelo ngosuku okhoyo phambi kwakho. Kuthatha isenzo kunye nomonde wokuhlala apha kwaye ngoku, kodwa kungenziwa, kwaye yindlela enhle yokugcina ulawulo lwenkqubo yakho yokuyeka. Yinyaniso ukuba namhlanje apho amandla akho okuchaphazela utshintsho ebomini bakho, kwaye uya kuhlala ekhona. Awukwazi ukwenza into malunga nento eyenzeka izolo, okanye malunga noko kungekafiki kusasa, kodwa ngokuqinisekileyo unokulawula namhlanje.
Kwakungekho ndade ndishiya ukutshaya ukuba ndafunda indlela yokuba ngenene ebomini bam. Kwakungumthombo obalulekileyo woluhambo ngokuyeka ukutshaya, kwaye ndiyicinga ukuba yinzuzo engunaphakade endiqhube nayo kunye nenkqubo yokubuyisa.
Sonke sichitha ixesha elininzi siphila kwixesha elidlulileyo okanye elizayo, ngeli xesha ixesha langoku lingahambelwanga. Ngexesha elizayo ingqondo yakho ihamba phambili okanye ibuyele, qaphela ngokuzikhupha ngaphandle kwayo ngokunciphisa ingqalelo kwixesha ohlala kulo ngoku.
3 - Musa ukungabi nantoni
Kuthiwe ukuba umntu onomyinge unamaqondo angaba ngu-66,000 kwimihla enikezelweyo kwaye i-sibini yesithathu kubo ayibi. Akumangalisi ukuba sijolise ezininzi kwiingcamango ezingekho ngqo. Jongana nayo, sisoloko sisoloko sisigxeka kakhulu.
Qala ukunikela ingqalelo kwiingcamango zakho, kwaye ugxothe abo abangenakulungiselela izinto ezilungileyo. Yiba nomusa kuwe kwaye unqume ukulila izinto ongeke uzitshintshe, ezifana neminyaka owachitha ukutshaya. Khangela ukudlulela kwixesha elithile ukuyeka izameko kungekhona ukungaphumeleli, kodwa njengamava ongayifunda kuwo. Cinga ngeenguqulelo ezilungileyo ozenzayo ebomini bakho ngokuyeka iteksi ngoku, kwaye ukhumbule ukusebenzisa ixabiso lemihla kumsebenzi wakho.
Ukuphela kwexesha elide elide liqala rhoqo ngeengcamango zethu. Gcina amehlo akho kumvuzo kwaye uhlakulele isimo sengqondo sokubulela. Sinendlela yokukholelwa oko sizithethayo ngokuphindaphindiweyo, ngoko ungazondli kakuhle. Qinisekisa utshintsho osebenzayo ukudala ebomini bakho, kwaye isenzo siya kulandela ngokulula.
4 - Musa ukuzijongela
Ukuyeka ukutshaya ngexesha lokuqala ukutshaya ixesha kufuneka ukuba uthathe unyameko olongezelelweyo ukuqinisekisa ukuba zonke iimfuno zakho zomzimba zidibene. Uluhlu olulandelayo lweengcebiso luyakunceda imozulu ye-nicotine ukuhoxiswa ngokukhululekile:
- Yidla ukutya okunokulinganisela
Umzimba wakho udinga uphethiloli olulungileyo ngoku njengokuba usebenza ukucoca i-toxins kwi-cigarettes ngaphandle kwenkqubo yakho. - Thola ukuphumla okungaphezulu
Amathuba kukuba, ukuhoxiswa kwe-nicotine kuya kukushiya uziva unxinzekile kwiiveki ezimbalwa. Ukuba ukhathele, ungalwi. Ukulala ngakumbi xa unako. - Phuza amanzi
Amanzi yinkxaso enkulu yokuyeka. Ikunceda ukuba i-detox ngokukhawuleza, isebenza kakuhle njenge-buster-buster, kwaye ngokuzigcina u-hydrated, uya kuziva ungcono. - Ukuzivocavoca nsuku zonke
Ukuzivocavoca inzuzo kwimpilo yengqondo nangokwengqondo, kwaye yindlela enye efanelekileyo yokulawula iiminqweno zokutshaya. Ukuhamba ngumsebenzi ochaphazelekayo ochaphazelekayo osebenzayo ophantsi, owukhethi olufanelekileyo kulabo bethu obangela ubomi obungasebenzi. Qiniseka ukuba ukhangele kunye nogqirha wakho ngaphambi kokuba uqale irejimenti entsha yokuzilolonga. - Thatha iivithamini ezininzi
Iicigarettes zithintela imizimba yethu eninzi izondlo, ngoko ke zinike amandla ukuba i-vitamin eninzi ibonelela ngeenyanga ezimbalwa zokuqala ukutshaya. Inokukunceda uvuselele amandla akho ngokukhawuleza.
Ukunyamekela umzimba wakho, ngokukodwa xa uhamba ngokukhawuleza, kuya kukunceda unciphise ukuphazamiseka kwe-nicotine ukuhoxiswa. Yaye khumbula, ngoxa i-nicotine ukuhoxiswa kungabi yivala-ntlungu, kuyisigaba sokugqibela sokubuyisela sonke esiya kufikelela kuso ukuze siphumelele.
5 - Musa ukusela utywala
Mhlawumbi akukho mfuneko yokuba ndixelele ukuba utshwala kunye nentlaka kuhamba ngesandla. Abashiya abatsha banamathenda. Ukuzibeka kwindawo yoluntu apho ulingelwa ukusela utywala ngokukhawuleza emva kokuyeka kunokuba yingozi. Musa ukukhawuleza. Ixesha liza kufika xa unako ukusela ngaphandle kokuba kubangele ukutshisa umsi, kodwa ungalindelanga ukuba ube ngowenyanga yokuqala, okanye mhlawumbi kwinyanga ezimbalwa zokuqala.
Sonke sihluke kakhulu kwindlela esihamba ngayo kwinkqubo yokukhaba i-nicotine, ukuze ukhululeke nayiphi na ingcamango ongayifumanayo malunga nokuba ufanele ukufumana ixesha elide. Kunoko, gxininisa imeko yakho. Ukuba kukho ukubandakanyeka okuzayo okubandakanya utshwala kwaye ukhathazekile malunga naloo nto, thatha njengesigxina ukuze uqhubeke uqaphele. Cinga ukuhlehliswa kwexesha uze uziva unamandla. Kwaye ukuba akuyiyo inketho, qulunqa isicwangciso phambi kwexesha lokuba uza kuqhuba njani umcimbi ongenawo umsi.
Akukho ukunyanisela ukuba usebenza nzima ukuze usindise ubomi bakho ngokuyeka ukutshaya, ngoko unqumle ingqwalasela efanele. Gcina inkqubo yakho yokuyeka kwisigxina esiphezulu soluhlu lwakho lwezinto eziphambili ngokukhawuleza njengoko kuthatha. Kufuneka wenze nantoni na okufuneka uyenze ukuze ugcine "ixesha elihle.
6 - Musa ukuwudlula
Siye sathetha ngokunyamekela ukuba singayinaki impilo yethu yempilo ngelixa siphumelela ukukhutshwa kwe-nicotine, kodwa ukuzinyamekeka kwethu kwintlungu kubaluleke kakhulu. Ukuxinezeleka kunye nomsindo mhlawumbi zimbini ezibangela ukutshaya, kwaye ziyakwakha kwaye zisongele iinkqubo zethu zokuyeka xa singacapheli. Ukuyeka ukuqala kwangethuba kubangela ukuxhatshazwa kwayo, kwaye oko kunokuba kunzima xa ubhekene neengcinezelo zobomi bemihla ngemihla - ukuba uyayivumela.
Ungazivumeli ukuba ugijime ukuya kwindawo yokudinwa, kwaye uthathe ixesha ngalunye usuku olulodwa ukuphelisa uxinzelelo kunye nomsebenzi oyithandayo. Ingaba lixesha elilodwa kunye nencwadana enhle, ukuhlamba okutshisa, okanye ukusebenza kwizinto zokuzilibazisa, cinga nje nge-inshurensi kwinkqubo yakho yokuyeka, kungekhona njengexesha elichithwe ngobugovu. Xa uphumule kakuhle kwaye uzinzile, ulungele ngakumbi ukuhlangabezana nemingeni yemihla ngemihla yokuyeka ukutshaya, ukuze uziphephe ixesha elincinci suku ngalunye.
7 - Musa ukuzibamba kakhulu
Uya kuba neentsuku ezimbi. Lindela kwaye wamukele oko. Olu hlobo lokuyeka ukutshaya, kwaye okunjalo ubomi. Ngaloo mihla, fungela ukuzibeka "kwindlela yokungahoyiyo." Ngamanye amagama, ungagxininisi kumoya ongathandekanga wengcinga zakho. Kunoko, yenza okusemandleni akho ukuphazamisa nokunyamekela ukuziphatha kwakho okubi. Ngamanye amaxesha into engcono kakhulu esinokuyenza iphuma kwindlela yethu. Iingqondo zethu zingenza imiba emincinci kwaye idale idrama ngaphandle kwayo yonke into encinci xa iimoya zethu zingekho.
Xa unemihla embi, sebenzisa njengesizathu sokuzithobela. Ukuba yonke into ehlulekayo, yibize imini ngaphambi kwexesha eliqhelekileyo uze ulale. Izihlandlo ezilisithoba kwishumi uya kuvuswa ukuziva u-100% ungcono ngosuku olulandelayo, kwaye xa usenzayo, uya kubulela ukuba ungasabi nokhuni.
8 - Musa ukuzityhalela ukucela uncedo
Izibalo zibonisa ukuba abantu abaye bayeka ukutshaya ngesistim sokuxhasa impilo enendawo banomlinganiselo ophezulu kakhulu wokuphumelela kwexesha elide ngokuyeka ukutshaya. Ukongeza kwenkxaso onokuyifumana kubahlobo nakwiintsapho, cinga ukongeza inkxaso ye-intanethi kwinkqubo yakho yokuyeka. Iforamu yokuyeka ukutshaya apha inika inkxaso efanelekileyo kwi-Intanethi. Ukuzibandakanya nabantu abanomdla ofanayo owazi kakuhle oko uhambayo kuxabisa ubunzima bawo kwigolide.
9 - Musa ukucinga ukuba Unokumotheka "Ngomnye" I-cigarette
Xa kuziwa ekuphekeni kokutshaya, akukho nto injalo nje ngokuba yecuba elilodwa. Bahamba ngeepakethi.
Zininzi iinkqubo eziyekekayo zokuyeka ukulahlekelwa ukuba zikwazi ukulawula indlela yethu yokutshaya. Musa ukuwa. Indlela yodwa yokugcina ithamncwa ikhutshwe kukugcina i-nicotine ngaphandle kwenkqubo yakho. Ukuba ugqiba ukuqhubela phambili nokutshaya ugwayi omnye, okanye ubusuku obunye nje, amathuba okuba uya kubuya ebukhosini bokuthi umlutha we-nicotine ufutshane. Usenokufumana utshaya ngaphezu kokuba usebenzise.
Njengoko impumelelo yokuyeka ukutshaya iqala engqondweni, kunjalo nokutshaya ukutshaya. Njalo. Ukuba iingcinga ezingcolileyo zokutshaya ziza, kwaye awukwazi ukuzigubungela, lixesha lokuhlaziya isisombululo sakho.
10 - Musa ukulibala ukuba kutheni ufuna ukuyeka
Uyeka ukutshaya ngesizathu. Mhlawumbi uninzi. Musa ukuvumela ixesha kunye nomgama ukusuka kwifu lomkhwa ukucinga kwakho. Gcina imemori yakho eluhlaza ngokuqwalasela izizathu zakho zokushiya rhoqo. Ayi kuze kube yinyani njengoko ixesha lihamba, kodwa banokuziva bengxamisekileyo ukuba awuqapheli.
Ukuyeka ukutshaya luhambo. Thatha usuku olulula ngelixesha, kwaye uya kufumanisa ukuba okokuqala njengomsebenzi onzima ngokukhawuleza kuba ngumngeni onokuzonwabisa.