Iingcebiso zikaKaren ukuyeka ukutshaya
Xa wafika unyaka ongabikho ngotshani, uKaren wabelana ngeengcebiso ezili-10 ezamnceda ukuba athathe ingqondo yokuphumelela ngokuyeka ukutshaya. Isigijimi sakhe siya kukukhuthaza ukuba uphumelele kwakhona, ukuba awukashiyanga.
Ndiyabulela ukwabelana, uKaren.
Uvela kuKaren:
Ukuze ufune ukutshaya ukutshaya, kufuneka utshintshe isimo sakho sengqondo malunga nokuyeka kwakho. Ndikholelwe, ndiyazi ukuba i- cold turkey iyingozi kangakanani; kwakuyindlela yam yokukhetha, kwaye ndatshiza iminyaka engaphezu kwama-33.
Ndaqala xa ndandineminyaka eyi-12 kwaye ndihamba iminyaka engama-46 ngoku.
Ngaphezu kwayo nayiphi na into, into endifuna ukuba ukwazi ukuba xa uyeka, awuyikuyeka ukutshaya ubeka ubomi bakho .
Ukuphazamiseka kwe- nicotine ukuhoxiswa kunokubonakala ngathi isihogo njengoko uhamba nayo, kodwa ngokwenene kuyimpawu yokuba umzimba wakho uphilisa. Kunene, ukuphilisa . Khangela ukubuyiselwa njengento entle. Kuthatha malunga neeyure ezingama-72 ukuqhuba ininzi yesicotine emzimbeni wakho. Uza kukhulula ezinye iiveki ezimbalwa.
Kwiiveki zokuqala ezintathu zokuyeka ukutshaya ndalala kakhulu. Ndineempembelelo zengqondo, unxanela ukutshaya, ingqondo yengqondo kunye nokunye ukuphazamiseka, kodwa zonke zaphela ngexesha. Isizathu sokuba akunakukhathazeka kukuba umzimba wakho usebenza ukukhulula kungeyiyo kuphela i-nicotine, kodwa onke amawaka eekhemikhali e-cigarettes asetyenziswe ukufumana amaxesha amaninzi ngosuku.
Uninzi lwabantu abaye bayeka ngokuphumelelayo baye bafunda ukuba ukuyeka ukutshaya iqondo sengqondo yeepesenti ezingama-99. Yeka ukucinga kokuyeka iteksi njengelahleko, okanye njengento engenakwenzeka, kwaye uqale ukucinga njengesiqalo senkululeko kunye nobomi obude obude.
Yaye cinga ngalokhu: akukho mntu wabulawa ngokuyeka ukutshaya, ngaphandle kokuyeka ukutshaya.
Nazi iindlela zam eziphezulu ezili-10 (kungekho myalelo othile) ukuze uqalise ngokulungiswa kwesimo sengqondo sakho impumelelo:
1. Yakha iposi kwisigqeba sokuxhasa ukuyeka ukutshaya ukucela abantu ukuba babelane ngamava amava abaye bafumana ukususela ekubeni bayeke. Yifunde ukuphefumlelwa.
2. Funda ngokusebenzisa imilayezo yeforum evela kwabanye. Uya kumangaliswa ngamandla okukhuthaza okuya kuba nawo. Xa uthatha ikhefu ekuposeni malunga nawe, ushintshe ukugxila kwakho kwaye uzenzele indawo yokucacisa.
3. Ukubhiyozela ukunqoba kwamalungu aseburhulumenteni. Uya kufumana ukuphakamisa nokukhuthaza. Ukuba unomtsha ukuyeka, i-Dot neNkanyezi eziphambili, ezigubungela iiveki kunye neenyanga zingabikho ngotshani ngokulandelanayo, ziya kuba zikwanele ngokwaneleyo ukuba uzive unokufikelela ezi njongo. Ukuba unako uvakalelwa kukuba unyaka awunakuze ufikeleleke, ungene kwiNye Yonyaka nangeminye Imigangatho kwaye ugubha isiganeko somntu omnye. Ezi folda zenzelwe ukunceda ugxininise kwimimiselo emihle yokuyeka.
4. Gcina iphepha lokubhala kwaye ubhale phantsi izinto ezintle oziqwalasele ngaloo mini malunga nokuyeka. Oku kuya kukunceda uhlale ujolise ekuphumeleleni. Nangona unokuza kuphela into enye, kulungile.
Uya kufumana ngaphezulu nangakumbi suku ngalunye ongazifaki. Izibhengezo zingaba ngathi "Ndiziqhenyce ngenxa yokuba ndingafuni ukutshaya namhlanje" okanye "Iingubo zam zivumba kwaye zintsha".
5. Fumana ikopi ye-Allen Carr "Indlela elula yokuyeka ukubhema".
6. Phatha ulawulo lwenkqubo yakho yokuyeka, musa ukuyeka ukuyeka ukulawula. Tshela i- junkie / i-nicodemon yakho yangaphakathi onamandla kunalo kwaye akayi kuphumelela. Ngamanye amaxesha inomxholo ongaphakathi kunye neyunkie / idemon yakho inceda. Le ngxoxo ephosakeleyo apho ufumana khona uSheena Warrior Princess, Wonder woman, okanye ngubani ophezulu wakho. Ukuphila ngokufanelekileyo kukuziphindiselela ... gcina kwi junkie / nicodemon kwaye ujabulele ubomi bakho obutsha obungabikho komsi.
7. Zama ukuzigcina uxakekile, uphumule kakuhle, uphelelwe kakuhle kwaye uhluthe kakuhle. Ukulawula ukuhoxiswa kwe-nicotine kunzima kakhulu xa ukhathele, ulambile, utyhefile, utyhafile, njl. Zizinakekele - ngokunjalo njengoko unyamekela intsapho yakho, okanye abanye.
8. Ukuba zonke izinto zingaphumeleli, thumela i-SOS kwiforum yoncedo xa ungeke ukwazi ukujamelana nomnqweno wokutshaya, okanye unesimo esibi. Isebenza ngokwenene. Thembisa ngokwakho uza kulinda iimpendulo ezintathu kwisigijimi sakho ngaphambi kokuba uphume ukuthenga ukutshaya. Funda izinto ezikhuthazayo abantu abathi kuwe. Gxi ninisa kwizinto ezilungileyo.
9. Thatha ikhefu kwikomidi yokuxhasa ukuba linyuka kunokuba unciphise ukufuna ukutshaya. Oku kwenzeka. Kungenzeka kube yinto yokuphazamisa into ethile eyahlukileyo. Xa uziva unamandla, buyela uye kwinqanaba # 3 ukusuka phezulu.
10. Mhleka. Yonke imihla.
Siyabonga ngokukwabelana ngolwazi lwakho, uKaren. Ngokutshintsha kwembono yokuba sikwazi ukuphula iinqununu zengqondo ezisisigxina kumkhwa wokutshaya.
Ukuba ungumtshayili onqwenela ukuyeka, okanye ukutshaya ukutshaya ukukhangela ukuvuselela iinjongo zakho zokuhlala ungenaye umsi, nceda wenze njengoko uKaren ancomele uze udibanise nathi kwi-forum ye-About Smoking Cessation support forum. Ukukhanya ku-24/7.