Ukuyeka ukutshaya kunokuba ngumngeni omkhulu, kodwa linyathelo elibalulekileyo ekuphuculeni impilo yakho kunye nokunciphisa umngcipheko wakho wokuphila.iimeko zonyango ezimandundu ezifana nomhlaza, isifo sentliziyo, nesifo sokuphefumla. Zininzi iindlela ezahlukeneyo zokuyeka ukutshaya, kwaye kubalulekile ukufumana indlela esebenza kakuhle kuwe. Kweli nqaku, sizahlola iindlela ezili-10 omele uzame ukuyeka ukutshaya, kunye nendlela yokwenza ezi ndlela ziphumelele.
1. ITurkey ebandayo
I-Cold turkey yindlela eqhelekileyo yokuyeka ukutshaya ebandakanya ukuyeka ukutshaya ngokupheleleyo ngaphandle koncedo lwe-nicotine replacement therapy (NRTs) okanye ezinye izixhobo zokuyeka.Ukuyeka ngequbuliso ukusebenzisa inikotini ngandlela thile kuya kubangela amava angathandekiyo, ngaloo ndlela kukugulisa le nto.Le ndlela ifuna intando eyomeleleyo kunye nokuzimisela, kodwa inokusebenza kubantu abanomdla kakhulu ukuba bayeke. Ukwandisa amathuba akho okuphumelela, kubalulekile ukwenza isicwangciso sokulawula iminqweno kunye neempawu zokurhoxisa, kwaye ujikeleze ngenkxaso evela kubahlobo kunye nosapho.
2. Unyango lokuTshintshwa kweNikotini (NRT)
Unyango lokutshintshwa kweNicotine (NRT) yindlelaukuyeka ukutshaya okubandakanya ukusebenzisa iimveliso ezinenikotini kodwa kungekhona icuba, njengentlaka yenikotini, iziziba, iilozenji, izinto zokuphefumla, nezifafazi ngeempumlo. Ezi mveliso zinceda ekunciphiseni iimpawu zokurhoxa kunye nokunqwenela icuba, kukuvumela ukuba uzikhulule ngokuthe ngcembe inikotini ekuhambeni kwexesha.Ii-NRTs zinokuba yindlela esebenzayo yokuyeka ukutshaya, kodwa kubalulekile ukulandela imiyalelo ngononophelo kwaye uthethe nogqirha wakho ukuba unayo nayiphi na imeko yezonyango okanye iinkxalabo.
3. Amayeza kagqirha
amayeza kagqirha ezifanaI-bupropion kunye ne-varenicline zisetyenziswa ngokuqhelekileyo ukunceda abantu ukuba bayeke ukutshaya. La mayeza asebenza ngokunciphisa iminqweno kunye neempawu zokurhoxa, kwaye anokusebenza kubantu abaye basokola ukuyeka ukusebenzisa ezinye iindlela. Nangona kunjalo, kubalulekile ukuthetha nogqirha wakho malunga neengozi kunye neenzuzo zala mayeza, njengoko angenakufaneleka kumntu wonke.
4. Ukutshintsha ukutshaya ngeVaping
I-Vaping ibiyimpikiswano, kodwa ngoku yaziwa njengenye yeendlela ezilungileyo zokuphucula impilo yomntu. Isixhobo somphunga sihlala siza neencasa ezahlukeneyo, kwaye unokukhetha ijusi ye-e oyithandayo ukuqala uhambo lwakho lokuyeka. I-vaping inokutshintsha ngokuthe ngcembe iminqweno yakho yokutshaya, kwaye ngaloo ndlela ikhuphe umnqweno wakho kwi-nicotine. Yintoni ebalulekileyo ukuqala uhambo lwakho lokufunxa kukukhethela isixhobo esifanelekileyo-zininzi iintlobo zazo, kwaye ngoku.I-vape pod elahlayo yeyona idumileyo.
5. Iingcebiso kunye namaQela eNkxaso
Amaqela anika iingcebiso nenkxaso anokuba luncedo nakubantu abazama ukuyeka ukutshaya. Ezi zibonelelo zinakhoikubonelela ngolwazi kunye nezicwangciso zokukunceda ukulawula iminqweno kunye neempawu zokuyeka, kunye nenkxaso yeemvakalelo yokukunceda uhlale unomdla kwaye unikel’ ingqalelo kusukelo lwakho. Unokufumana iingcebiso kunye namaqela enkxaso ngomboneleli wakho wezempilo, amaziko oluntu, okanye izixhobo ze-intanethi.
6. Yenza umthambo
Ukuzilolonga rhoqo kubalulekileindlela esebenzayo yokuqalisa ukuyeka ukutshaya. Ukuzivocavoca kunceda ukunciphisa uxinzelelo kunye nokuxhalaba, okunokuthi kubangele ukutshaya, kwaye kunokubonelela ngokuphazamiseka okunempilo kwiminqweno. Ukongeza, umthambo unokuphucula impilo yakho yonke kunye nokuba sempilweni, nto leyo enokukukhuthaza ukuba uqhubeke nohambo lwakho lokuyeka.
7. Ingqondo kunye nokucamngca
Ukwenza ingqondo kunye nokucamngca kunokubaluleka ngandlela thile kubantu abazama ukulahla ukutshaya. Ezi zenzo zinokukunceda ukubahlala ugxile kwaye ubekhona ngalo mzuzu, ukunciphisa uxinzelelo kunye nokuxhalabakunye nokwenza kube lula ukuukulawula iminqweno kunye neempawu zokurhoxisa. Zininzi izixhobo ezifumanekayo kwi-intanethi okanye ngamaziko oluntu ukukunceda ukuba uqalise ngengqondo kunye neendlela zokucamngca.
8. I-acupuncture
I-acupuncture lolunye unyango olulolunyeezinokuba luncedo kubantu abazama ukuyeka ukutshaya. I-acupuncture ibandakanya ukusetyenziswa kweenaliti ezincinci ezifakwe kwiindawo ezithile emzimbeni, kwaye zinokunceda ekunciphiseni iminqweno kunye neempawu zokuyeka. Ngelixauphando kwi-acupuncture yokuyeka ukutshaya luxutywe, kusenokuba kuhle ukuba uqwalasele ukuba ukhangela unyango olulolunye ukuxhasa uhambo lwakho lokuyeka.
9. I-Hypnosis
I-Hypnosis ivakala njengomlingo, kodwa ineenzuzo zokukunceda ukuba uphume ekuyekisweni kwecuba. I-Hypnosis ibandakanya i-hypnotherapist eqeqeshiweyo ekukhokelela kwindawo ekhululekile, kwayeusebenzisa ingcebiso kunye neendlela zokujonga ukukunceda woyise iminqweno kunye neempawu zokurhoxa. Ngelixa uphando kwi-hypnosis yokuyeka ukutshaya lukwaxutyiwe, kunokuba kufanelekile ukuqwalaselwa ukuba ngaba uvulelekile kunyango olulolunye.
10. Ii-Apps eziphathwayo kunye neTekhnoloji
Ii-apps eziphathwayo kunye nezinye izixhobo ezisekelwe kubuchwepheshe nazo zinokuba luncedo kule nto. Kukho ii -apps ezininzi ezahlukeneyo ezikhoyo ezinokuthikukubonelela ngenkxaso kunye nezixhobo zokukunceda ukuba uhlale usendleleni nohambo lwakho lokuyeka. Ezi apps zinokukunceda ukulandelela inkqubela yakho, ukulawula iminqweno kunye neempawu zokuyeka, kwaye uqhagamshelane nabanye abazama ukuyeka ukutshaya.
11. Iindlela zokudibanisa
Okokugqibela, kubalulekile ukuqaphela ukuba indlela yokudibanisa inokuba yeyona ndlela isebenzayo yokuyeka ukutshaya kwabanye abantu. Oku kunokubandakanya ukudibanisa iindlela ezahlukeneyo ezifana ne-NRTs kunye neengcebiso, okanye ukusebenzisa indibaniselwano yolunye unyango olufana ne-acupuncture kunye ne-hypnosis. Kubalulekile ukusebenzisana nomboneleli wakho wezempilo ukuphuhlisa isicwangciso esilungele iimfuno zakho kunye nezinto ozikhethayo.
Ukuphucula uhambo lwakho lokuyeka kwiMpumelelo
Kungakhathaliseki ukuba yeyiphi indlela okanye indibaniselwano yeendlela ozikhethayo ukuyeka ukutshaya, kukho iindlela ezimbalwa eziphambili ezinokukunceda ukwandisa impumelelo yakho:
✔Misela Umhla Wokuyeka:Khetha usuku olukhethekileyo lokuyeka ukutshaya, uze unamathele kulo. Oku kuya kunceda ukukunika injongo ecacileyo onokuthi usebenzele kuyo, kwaye kuya kukunceda ukuba ulungiselele ngokwasengqondweni umngeni ongaphambili.
✔Yenza isicwangciso:Phuhlisa isicwangciso sokulawula iminqweno kunye neempawu zokurhoxisa. Oku kunokubandakanya ukusebenzisa ii-NRTs, ukufumana iziphazamiso eziphilileyo, okanye ukuziqhelanisa nokucinga kunye nobuchule bokucamngca.
✔Funa Inkxaso:Zingqonge ngenkxaso evela kubahlobo, usapho, kunye nababoneleli ngezempilo. Ukujoyina iqela lenkxaso okanye inkqubo yokucebisa kunokuba luncedo.
✔Hlala unomdla:Khumbula ukuba kutheni ufuna ukuyeka ukutshaya, kwaye ugxininise kwiinzuzo zobomi obungenamsi. Bhiyozela impumelelo yakho endleleni, kwaye ungabi nzima kuwe ukuba ufumana ukusilela.
✔Linda:Ukuyeka ukutshaya yinkqubo, kwaye kungathatha ixesha ukufumana indlela okanye indibaniselwano yeendlela ezisebenza kakuhle kuwe. Yiba nomonde kwisiqu sakho, kwaye unganikezeli xa ufumana iingxaki.
✔Lawula Izichukumisi:Izinto ezinokubangela ukuba ube nomnqweno wokutshaya. Ukuchonga izinto ezikubangelayo kunye nokufunda indlela yokulawula linyathelo elibalulekileyo lokuyeka ukutshaya. Izinto eziqhelekileyo zibandakanya uxinzelelo, utywala, iimeko zentlalo, kunye namaxesha athile emini. Ukuphuhlisa iindlela zokuhlangabezana nezi zibangela kunokukunceda ukuxhathisa umnqweno wokutshaya. Ngokomzekelo, ukuba uxinzelelo luyisiqalo kuwe, unokuzama iindlela zokuphumla ezifana nokuphefumla okunzulu, ukucamngca, okanye i-yoga. Ukuba iimeko zentlalo zibangela, unokuzama ukuzisa isiselo sakho esinganxiliyo okanye ufumane umhlobo oxhasa isigqibo sakho sokuyeka ukutshaya.
✔Umthambo:Umthambo unokuba sisixhobo esinamandla sokuyeka ukutshaya. Akuncedi kuphela ukulawula ubunzima, inkxalabo eqhelekileyo xa uyeka ukutshaya, kodwa ikhupha i-endorphins evakalelwa kukuba inokunciphisa iminqweno kunye neempawu zokuyeka. Ukuzilolonga nako kunokukuphazamisa kumnqweno wokutshaya kwaye kukunike ithuba eliphilileyo lokufumana uxinezeleko nokuxhalaba. Fumana indlela yokuzilolonga ekusebenzelayo, nokuba kuyabaleka, ukuqubha, ukukhwela ibhayisekile, okanye ukuthatha iklasi yeyoga.
✔Ziqhelise ukuba neNgqondo kunye nokucamngca:Ingqondo kunye neendlela zokucamngca zinokukunceda ukulawula uxinzelelo kunye neminqweno ngelixa uyeka ukutshaya. Ukuqiqa kubandakanya ukubakho ngalo mzuzu kwaye wamkele iingcinga neemvakalelo zakho ngaphandle kwesigwebo. Ukucamngca kubandakanya ukugxininisa ingqalelo yakho kwinto ethile, isandi, okanye umfanekiso wokwandisa ukuphumla nokunciphisa uxinzelelo. Zombini izenzo zinokukunceda ukujamelana nokungonwabi kweempawu zokurhoxa kunye nokunciphisa umnqweno wokutshaya. Zininzi izixhobo ezifumanekayo zokukunceda ukuba ufunde ukucinga kunye nobuchule bokucamngca, kubandakanya ii-apps, iincwadi, kunye neeklasi.
✔Zama ezinye iindlela zonyango:Olunye unyango olufana ne-acupuncture, hypnosis, kunye ne-aromatherapy luye lwasetyenziswa ukunceda abantu ukuba bayeke ukutshaya. Nangona ubungqina bokusebenza kwabo bulinganiselwe, abanye abantu babafumana beluncedo ekulawuleni iminqweno kunye neempawu zokurhoxisa. I-acupuncture ibandakanya ukufakwa kweenaliti ezincinci kumanqaku athile emzimbeni ukunciphisa uxinzelelo kunye nokuxhalaba. I-Hypnosis ibandakanya ukukhokelwa kwindawo ekhululekileyo apho iingcebiso zokuyeka ukutshaya zenziwa kwingqondo engaphantsi kwengqondo. I-aromatherapy ibandakanya ukusetyenziswa kweoli efunekayo ukukhuthaza ukuphumla kunye nokunciphisa uxinzelelo.
Ukwandisa uhambo lwakho lokuyeka ukuze uphumelele kunokufuna uvavanyo kunye nempazamo, kodwa ngokunyamezela kunye nenkxaso, kunokwenzekayeka ukutshaya kwaye uphucule impilo yakho nokuba sempilweni. Kukho iindlela ezininzi kunye nezicwangciso ezikhoyo zokukunceda ukuba uyeke ukutshaya, ukusuka kwi-NRTs kunye namayeza amiselweyo ukuya kwiingcebiso kunye namaqela enkxaso, ukuzivocavoca, ukunyamekelwa kwengqondo kunye nokucamngca, ezinye iindlela zokwelapha, ii-apps zeselula, kunye neendlela zokudibanisa. Ngokumisela umhla wokuyeka, ukwenza isicwangciso sokulawula iminqweno kunye neempawu zokuyeka, ukufuna inkxaso, ukuhlala ukhuthazwa, kunye nomonde, unokulongeza uhambo lwakho lokuyeka ukuze uphumelele. Khumbula ukubaukuyeka ukutshaya luhambo, kwaye inyathelo ngalinye libalulekile. Yeka ukutshaya, kwaye uqalise ukuphila ubomi bokungatshayi.
Ixesha lokuposa: Mar-27-2023