Indlela Yokuziva Ungcono Xa Uyeka Ukubhema
Enye yeyona nkxalabo ebantwini abantu abafuna ukuyeka ukutshaya ihamba ngokukhishwa kwe-nicotine. Ngaba uya kuba nobunzima? Ungakwazi ukujamelana neemeko ezixinzeleleyo? Ngaba uza kulala okanye ugweme ukuthukuthela wonke umntu odibana naye? Kuza kube nini ukuhoxiswa kwe-nicotine yokugqibela? Ziza kuvela nini iimpawu zokupheliswa kwexesha?
Le mibuzo iqhelekileyo.
Nangona kunjalo, ngolwazi olufanelekileyo kunye nezixhobo ezikhoyo, unokuzinqoba kwaye wenze umzamo wakho olandelayo ukuyeka impumelelo.
Yintoni i-Nicotine Ukurhoxiswa?
Ukuhoxiswa kweNicotine kuyisimo sengqondo esivamile kunye nesimo sengqondo ukuyeka ukukhawuleza, okanye ukunciphisa kakhulu, ukutyiwa kwakho kwe-nicotine. Ngokuqhelekileyo kwenzeka xa uyanciphisa okanye uyeka ukutshaya emva kokuba utywala i-nicotine imihla ngemihla ubuncinane kwiiveki ezimbalwa.
Xa usebenzisa i-nicotine rhoqo, umzimba wakho kunye nengqondo yakho iyavumelana ne-nicotine oyithathayo ngokubhema, ukuhlafuna iteksi , okanye ukusebenzisa i-nicotin patch, i-gum okanye enye i- Nicotine Replacement Therapy (NRT). Ufunda ukulindela inani elithile le-nicotine ngosuku ngalunye.
Ukudla kwakho kwe-nicotine kwimihla ngemihla kuya kuba yinxalenye yendlela olawula ngayo iimvakalelo zakho kwaye kukuchaphazela indlela ophumla ngayo kwaye uzigcine uqaphile. Xa i-nicotine ingabikho ngokukhawuleza, udla ukufumana iimvakalelo ezichasene nezo nicotine ekunika zona.
Ezi zibizwa ngokuba yiimpawu zokuhoxiswa kwe-nicotine.
Ziziphi iimpawu zeNicotine Ukurhoxiswa?
Abantu bahlala benemiqondiso emininzi kwangoko, okwenza ukuba i-nicotine ihoxise. Ukuba uzilungiselela kwaye ufumene iindlela zokulwa nazo, uya kwandisa amathuba okuphumelela.
Ukuxinezeleka. Abantu badla ngokuziva bebuhlungu, bexinezelekile, okanye banemiqondo ephantsi ngexesha lokukrazula kwe-nicotine, edlalwa ngamanye amaxesha njengengqondo ephosakeleyo okanye ecindezelekileyo .
Kubalulekile ukukhumbula ukuba ezinye iinguqu zengqondo ziqhelekileyo ngexesha lokuhoxiswa, kodwa azibonakalisi ukuba akukho nto iphosakeleyo.
Abantu abaninzi baziva bexakekile xa belahlekelwa luvuyo abava ngayo ngokutshaya. Le yinxalenye yendalo kwinkqubo yokulwa nomlutha wakho kwi-nicotine. Ekugqibeleni kuya kuba nemizwa yokwamkelwa - kunye nokukhulula-kwiimvakalelo zakho zokuxhomekeka kwiziyobisi.
Ukuzivocavoca yindlela ekhawulezayo kwaye elula yokunika umoya wakho uphuculo oluphilileyo, ngokungakhathaliseki ukuba ungayithandi ngokuphuhlisa umlutha wokuthatha umthambo .
Ukutshatyalaliswa. Olu tshintsho lwengqondo lunokuthi lube nolucatshukiswa okanye lukhungatheke. Eyona nto, ngelixa uhlala ephoseni ye-nicotine ukuhoxiswa, kufuneka uzame ukuzinika indawo eninzi kwabanye, njengoko ungagqiba ukuwaphatha ngendlela abangayithandiyo okanye abafanelwe ngayo.
Ngokufanayo, zama ukuhlala kude nabantu kunye neemeko owaziyo eziya kubangela umsindo wakho ngeli xesha. Ekugqibeleni, uya kuziva unomsindo kwaye unokuba unokukwazi ukujamelana nokukhathazeka kunokuba wenze ngaphambili.
Ukuxhalabisa nokungahlali. Ukuxhalaba ovakalelwa ngexesha lokukrazula kwe-nicotine kunokuxhomekeka ekubeni uzive uloyiko, okanye uloyiko, ekucingeni ukujongana nekamva ngaphandle kokuphazamiseka kwe-nicotine.
Amazwe okuxhalaba ayenzi kakhulu xa kukhishwa i-nicotine kulabo abanokukhathazeka ngokuxhalabisa ngokubanzi.
Ukuba uyazi ukuba uthambekele ekuxhalabiseni uxinzelelo , ingakumbi xa unengxaki yokuhlaselwa yintlanzi, zama ukuphepha iingxaki ezixinzelelekileyo xa ushiya i-nicotine. Oku kuya kunciphisa amathuba okuxhalabisa kwakho.
I-Yoga , ukucamngca , ukucamngca kunye nokuziphucula umzimba kunokuncedisa ekunciphiseni uxhalaba oluvakalelwa ngexesha lokukrazula kwe-nicotine.
Unzima Ukugxininisa. Njengazo zininzi ezikhuthaza , i-nicotine inokunceda ekujoliseni kwengqondo. Ngokwahlukileyo, xa ufumana ukuxothwa kwe-nicotine, unokufumanisa kunzima ukugxila ngaphandle kokunyuswa kweziyobisi.
Nangona kunjalo, le mpawu ixhomekeka kakhulu. Unako ukugxila, kodwa uzive ungenakukwazi ukwenza. Ingqwalasela yakho iya kubuya xa umzimba wakho usungula kwakhona i-homeostasis yayo.
Zama ukunciphisa uxinzelelo: musa ukuyeka ukutshaya xa unemibuzo ephakanyisiweyo okanye ngexesha lokuhlawula. Endaweni yoko, yenzeni ngexesha apho uncinci uxinzelelo lokugxila.
Ukukhanga kweNicotine. Uninzi lwabantu abahoxayo kwi-nicotine bafumana izibongo ezinamandla zokutshaya. Ezi zikhunjulwa ziyaziwa ngokuba yizinto ezinqwenelekayo kwaye ziqhelekile phakathi kwabantu ukuhoxisa kwizinto ezininzi eziluthayo.
Abantu abaninzi bafumana ukuphazamiseka kunokuthatha iingcinga zabo kwiinqweno baze bahlalise, kuba iiminqweno zihlala ziphela nje imizuzu embalwa, nangona zinzima. Abanye bafumana iiminqweno ezibangela ukuba babuyele kwakhona kwakhona.
Ukuba oku kwenzeka kuwe, xela ugqirha wakho malunga neNicotine Replacement Therapies (NRTs). Kungathatha ixesha elide ukuyeka le ndlela, kodwa unokuba nethuba lokuphumelela.
Iingxaki Zokulala. Ubunzima bokulala, eyaziwa nangokuntula, kuqhelekile ngexesha lokukrazula kwe-nicotine. Ukusetyenziswa kwemini kunokukunceda uzive ukhululekile kwaye ulele ngexesha lokulala.
Ukutya kunye nokuNciphisa umthamo. I-Nicotine inokuba ngumnqweno wesondlo kunye nokutshaya kuphazamisa neengqondo zakho zentle kunye nephunga.
Enye yezona zinto zivuyisa kakhulu ukuyeka ukutshaya zingabuyisela kwakhona uvuyo lokutya. Ukuba oku kukutya okunempilo kwaye kudliwe ngokumodareyitha, akufuneki kubekho ingxaki.
Ngamanye amaxesha, abantu bawela emgibeni wokuthuthuzela ekudleni ukunyuka kwabo, baze baphelise isisindo okanye bahlakulele umlutha wokutya . Ukuphepha ukutya ngokutya kukubalulekileyo ekukhuseleni le mijelo.
Kudala Kangakanani Ukuyeka Ukugqibela?
Ukuhoxiswa ngokuqhelekileyo kuqhubeka phakathi kweveki kunye nenyanga. Ixesha lokurhoxa liya kuxhomekeka kwiimpawu zakho, kunye nokuba ungakanani ukutshaya.
Ngamanye amaxesha, iimpawu zokurhoxisa ziqhubekeka ixesha elide. Ukuba oko kwenzeka, khangela ugqirha wakho. Ngamanye amaxesha, iimpawu ezinenkani yokukhenxiswa kwe-nicotine zinxulumene nomnye umqathango.
Kuqhelekile ukuba unqwenele ukuphazamiseka kodwa kusenokwenzeka ngezinye iinyanga, okanye kwiminyaka, emva kokuyeka. Iqhinga lokugcina indlela yokuphila engabikho kwentambo kukuphazamisa ngokukhawuleza kwaye unganikeli ukukhanga. Yonke into yokuphindaphinda iqala ngokukhupha.
Imithombo
Umbutho wezeMpilo waseMerika. I-Diagnostic and Statistical Manual yeengxaki zeengqondo i-DSM-5 Inkomfa yesihlanu. Umbutho wezeMpilo waseMerika. 2013.
U-Edwards A. & Kendler K. "Ukuphazamiseka kwe-Nicotine engathintekiyo yenzalo yinto yokuxhomekeka kwe-nicotin kwaye ayiyixanduva lokudandatheka okanye ukuxhalabisa." Uphando lweNicotine noGuba 13: 677-85. 2011.
Johnson, K., Stewart, S., Rosenfield, D., Steeves, D., Zvolensky, M. "Ukuvavanya kwangaphambili kwemiphumo yokukhathazeka kokuxhalaba kunye nokuxhalaba kwimiqathango ekuqikelelweni kweempawu zokuyeka ukuyeka ukutshaya." I-Psychology of Addictive Behaviors 26: 289-297. 2012.
ULeyro, TM, & Zvolensky, MJ "Ukusebenzisana kweNicotine UkuKhutshwa kunye neNgxaki yokuHlahlazeka kweNkcazo ekuQaphelweni kweNtshukumo-echaphazelekayo ekuphenduleni ingxaki yezinto eziphilayo." I-Psychology of Addictive Behaviors Ngaphambi kokushicilelwa kwikhompyutha. 2012.