Ukuyeka ukubhema kungaba inselele enkulu, kodwa kuyisinyathelo esibalulekile sokuthuthukisa impilo yakho nokunciphisa ingozi yokugula.izimo zezempilo ezibucayi njengomdlavuza, isifo senhliziyo, nesifo sokuphefumula. Kunezindlela eziningi ezahlukene zokuyeka ukubhema, futhi kubalulekile ukuthola indlela ekusebenzela kangcono. Kulesi sihloko, sizokwenzahlola izindlela ezingu-10 okufanele uzame ukuyeka ukubhema, kanye nendlela yokuthuthukisa lezi zindlela ukuze uphumelele.
1. I-Turkey Ebandayo
I-Cold turkey iyindlela evamile yokuyeka ukubhema ehlanganisa ukuyeka ukubhema ngokuphelele ngaphandle kosizo lwemithi yokwelapha yokubuyisela i-nicotine (NRTs) noma ezinye izinsiza zokuyeka.Ukuma kungazelelwe ukusebenzisa i-nicotine ngandlela thile kuzophumela ekuhlangenwe nakho okungemnandi kakhulu, ngaleyo ndlela kukugulise le nto.Le ndlela idinga intando eqinile nokuzimisela, kodwa ingasebenza kubantu abazimisele kakhulu ukuyeka. Ukwandisa amathuba akho okuphumelela, kubalulekile ukwenza uhlelo lokulawula izifiso kanye nezimpawu zokuhoxa, futhi uzizungeze ngokusekelwa abangane nomndeni.
2. I-Nicotine Replacement Therapy (NRT)
I-Nicotine replacement therapy (NRT) iyindlela yokwelaphaukuyeka ukubhema okuhlanganisa ukusebenzisa imikhiqizo equkethe i-nicotine kodwa hhayi ugwayi, njengeshingamu ye-nicotine, ama-patches, ama-lozenges, ama-inhalers, nezifutho zamakhala. Le mikhiqizo isiza ekwehliseni izimpawu zokuhoxa kanye nokulangazelela ugwayi, okukuvumela ukuthi uzikhiphe kancane kancane i-nicotine ngokuhamba kwesikhathi.Ama-NRT angaba yindlela ephumelelayo yokuyeka ukubhema, kodwa kubalulekile ukulandela imiyalelo ngokucophelela futhi ukhulume nodokotela wakho uma unanoma yiziphi izimo zezokwelapha noma okukukhathazayo.
3. Imithi Kadokotela
Imithi kadokotela efanaI-bupropion ne-varenicline nazo zivame ukusetshenziselwa ukusiza abantu ukuba bayeke ukubhema. Le mithi isebenza ngokunciphisa izifiso kanye nezimpawu zokuhoxa, futhi ingasebenza kubantu abaye bazabalaza ukuyeka ukusebenzisa ezinye izindlela. Nokho, kubalulekile ukukhuluma nodokotela wakho mayelana nezingozi nezinzuzo zale mithi, njengoba ingase ingafaneleki kuwo wonke umuntu.
4. Ukususa Ukubhema Nge-Vaping
I-Vaping bekuyimpikiswano, kodwa manje isivame ukuqashelwa njengenye yezindlela ezingcono kakhulu zokuthuthukisa impilo yomuntu. Isisetshenziswa esishisayo sivamise ukuza nezinambitheka ezahlukahlukene, futhi ungakhetha ijusi yakho ye-e eyintandokazi ukuze uqale uhambo lwakho lokuyeka. I-Vaping kancane kancane ingathatha indawo yesifiso sakho sokubhema, futhi ngaleyo ndlela isuse isifiso sakho ku-nicotine. Okubalulekile ukuze uqale uhambo lwakho lwe-vaping ukukhetha idivayisi ekulungele - kunezinhlobo eziningi zazo, futhi okwamanjeI-vape pod elahlwayo iyona ethandwa kakhulu.
5. Ukwelulekwa kanye Namaqembu Okusekela
Amaqembu okululeka kanye nokweseka angasiza futhi kubantu abazama ukuyeka ukubhema. Lezi zinsiza zingakwaziukukunikeza ulwazi namasu okukusiza ukuthi ulawule izifiso kanye nezimpawu zokuhoxa, kanye nokusekelwa ngokomzwelo ukuze kukusize uhlale ukhuthazekile futhi ugxile emigomweni yakho. Ungathola amaqembu okululekwa ngokwengqondo nangokweseka ngomhlinzeki wakho wokunakekelwa kwezempilo, izikhungo zomphakathi, noma izinsiza eziku-inthanethi.
6. Ukuzivocavoca
Ukuvivinya umzimba njalo kubalulekileindlela ephumelelayo yokuqala ukuyeka ukubhema. Ukuzivocavoca kusiza ukunciphisa ukucindezeleka nokukhathazeka, okungase kubangele ukubhema, futhi kunganikeza nokuphazamiseka okunempilo ezifisweni. Ukwengeza, ukuzivocavoca kungathuthukisa impilo yakho yonke kanye nokuphila kahle, okungakushukumisela ukuba uqhubeke nohambo lwakho lokuyeka.
7. Ukucabangela nokuzindla
Imikhuba yokucabanga nokuzindla ingabaluleka ngandlela thize kubantu abazama ukuqeda ugwayi. Le mikhuba ingakusiza ukubahlala ugxilile futhi ukhona okwamanje, ukunciphisa ukucindezeleka nokukhathazekanokwenza kube lulalawula izifiso kanye nezimpawu zokuhoxa. Kunezinsiza eziningi ezitholakala ku-inthanethi noma ngezikhungo zomphakathi zokukusiza ukuthi uqalise ngokuqaphela nokuzindla.
8. I-acupuncture
I-acupuncture enye indlela yokwelaphaokungaba usizo kubantu abazama ukuyeka ukubhema. I-acupuncture ihilela ukusetshenziswa kwezinaliti ezincane ezifakwe emaphuzwini athile emzimbeni, futhi zingasiza ekunciphiseni izifiso kanye nezimpawu zokuhoxiswa. Ngenkathiucwaningo nge-acupuncture lokuyeka ukubhema luxubile, kungase kudingeke ukuthi ucabangele uma ufuna ezinye izindlela zokwelapha zokusekela uhambo lwakho lokuyeka.
9. I-hypnosis
I-hypnosis izwakala njengomlingo, kodwa inezinzuzo zokukusiza ekuphumeni ekuyekeni ugwayi. I-hypnosis ihlanganisa i-hypnotherapist eqeqeshiwe ekuholela esimweni sokukhululeka, futhiusebenzisa iziphakamiso namasu okubona ngeso lengqondo ukukusiza ukuthi unqobe izifiso kanye nezimpawu zokuhoxa. Nakuba ucwaningo lwe-hypnosis lokuyeka ukubhema luxubile, kungase kudingeke ukuthi ucatshangelwe uma uvulekele kwezinye izindlela zokwelapha.
10. Izinhlelo zokusebenza zeselula nobuchwepheshe
Izinhlelo zokusebenza zeselula namanye amathuluzi asekelwe kubuchwepheshe nawo angaba usizo kulokhu. Kunezinhlelo zokusebenza eziningi ezahlukene ezitholakalayo ezingaseukukunikeza ukwesekwa nezisetshenziswa zokukusiza ukuthi uhlale usendleleni ohambweni lwakho lokuyeka. Lezi zinhlelo zokusebenza zingakusiza ukuthi ulandelele ukuqhubeka kwakho, ulawule izifiso nezimpawu zokuyeka, futhi uxhumane nabanye abazama ukuyeka ukubhema.
11. Izindlela Zokuhlanganisa
Okokugcina, kubalulekile ukuqaphela ukuthi indlela yokuhlanganisa ingase ibe indlela ephumelela kakhulu yokuyeka ukubhema kwabanye abantu. Lokhu kungase kuhlanganise ukuhlanganisa izindlela ezihlukene ezifana nama-NRT nokwelulekwa, noma ukusebenzisa inhlanganisela yezinye izindlela zokwelapha ezifana nokutshopa nokuluthwa ingqondo. Kubalulekile ukusebenzisana nomhlinzeki wakho wokunakekelwa kwezempilo ukuze wenze uhlelo oluhambisana nezidingo zakho kanye nezinto ozikhethayo.
Ukulungiselela Uhambo Lwakho Lokuyeka Ukuze Uphumelele
Kungakhathaliseki ukuthi iyiphi indlela noma inhlanganisela yezindlela ozikhethayo ukuyeka ukubhema, kunamasu ambalwa abalulekile angasiza ekwandiseni impumelelo yakho:
✔Setha Idethi Yokuyeka:Khetha idethi ethile yokuyeka ukubhema, futhi unamathele kuyo. Lokhu kuzokusiza ukukunikeza umgomo ocacile okufanele usebenzele kuwo, futhi kuzokusiza ukuthi ulungiselele ngokwengqondo inselele ezayo.
✔Dala Uhlelo:Yakha uhlelo lokuphatha izifiso kanye nezimpawu zokuhoxa. Lokhu kungase kuhlanganise ukusebenzisa ama-NRTs, ukuthola iziphazamiso ezinempilo, noma ukuzijwayeza izindlela zokucabanga nokuzindla.
✔Funa Usekelo:Zizungeze ngosekelo oluvela kubangani, umndeni, nabahlinzeki bezempilo. Ukujoyina iqembu lokusekela noma uhlelo lokwelulekwa nakho kungaba usizo.
✔Hlala Ugqugquzelekile:Khumbula ukuthi kungani ufuna ukuyeka ukubhema, futhi ugxile ezinzuzweni zempilo yokungabhemi. Bungaza impumelelo yakho lapho usendleleni, futhi ungabi nzima kakhulu uma uhlangabezana nezihibe.
✔Iba nesineke:Ukuyeka ukubhema kuyinqubo, futhi kungase kuthathe isikhathi ukuthola indlela noma inhlanganisela yezindlela ezikusebenzela kangcono. Zibekezelele, futhi ungayeki uma uhlangabezana nezihibe.
✔Phatha Izibangeli:Izinto ezibangela ukubhema izenzakalo, izimo, noma imizwa engandisa isifiso sakho sokubhema. Ukuhlonza izinto ezikubangelayo nokufunda ukuthi ungazilawula kanjani kuyisinyathelo esibalulekile sokuyeka ukubhema. Izimbangela ezivamile zihlanganisa ingcindezi, utshwala, izimo zomphakathi, nezikhathi ezithile zosuku. Ukwakha amasu okubhekana nalezi zimbangela kungakusiza ukuba umelane nesifiso sokubhema. Isibonelo, uma ukucindezeleka kuyimbangi yakho, ungase uzame izindlela zokuphumula ezifana nokuphefumula okujulile, ukuzindla, noma i-yoga. Uma izimo zomphakathi ziyimbangela, ungase uzame ukuletha isiphuzo sakho esingenalo utshwala noma uthole umngane osekela isinqumo sakho sokuyeka ukubhema.
✔Ukuzivocavoca:Ukuzivocavoca kungaba ithuluzi elinamandla ekuyekeni ukubhema. Akusizi nje kuphela ukuphatha ukukhuluphala, ukukhathazeka okuvamile lapho uyeka ukubhema, kodwa futhi kukhulula ama-endorphin azizwa ejabule anganciphisa izifiso kanye nezimpawu zokuhoxa. Ukuzivocavoca kungase kukuphazamise esifiso sokubhema futhi kunikeze indawo enempilo yokucindezeleka nokukhathazeka. Thola indlela yokuzivocavoca ekusebenzelayo, noma ngabe ukugijima, ukubhukuda, ukuhamba ngebhayisikili, noma ukuthatha ikilasi le-yoga.
✔Prakthiza Ukuqaphela Nokuzindla:Izindlela zokucabanga nokuzindla zingakusiza ukuthi ulawule ingcindezi nezifiso ngenkathi uyeka ukubhema. Ukucabangela kuhilela ukuba khona okwamanje nokwamukela imicabango nemizwa yakho ngaphandle kokwahlulela. Ukuzindla kuhilela ukugxilisa ukunaka kwakho entweni ethile, umsindo, noma isithombe ukuze ukwandise ukuphumula nokunciphisa ingcindezi. Yomibili imikhuba ingakusiza ukuba ubhekane nokungakhululeki kwezimpawu zokuhoxa futhi unciphise isifiso sokubhema. Ziningi izinsiza ezitholakalayo zokukusiza ukuthi ufunde amasu okuqonda nokuzindla, okuhlanganisa izinhlelo zokusebenza, izincwadi, namakilasi.
✔Zama ezinye izindlela zokwelapha:Ezinye izindlela zokwelapha ezifana ne-acupuncture, hypnosis, ne-aromatherapy ziye zasetshenziswa ukusiza abantu bayeke ukubhema. Nakuba ubufakazi bokusebenza kwabo bulinganiselwe, abanye abantu bakuthola kuwusizo ekulawuleni izifiso kanye nezimpawu zokuhoxa. I-acupuncture ihlanganisa ukufakwa kwezinaliti ezincane kumaphuzu athile emzimbeni ukuze kuncishiswe ukucindezeleka nokukhathazeka. I-hypnosis ihilela ukuqondiswa esimweni sokukhululeka lapho iziphakamiso zokuyeka ukubhema zenziwa emqondweni ongazi lutho. I-Aromatherapy ihilela ukusetshenziswa kwamafutha abalulekile ukuze kuthuthukiswe ukuphumula nokunciphisa ukucindezeleka.
Ukuthuthukisa uhambo lwakho lokuyeka ukuze uphumelele kungase kudinge ukuzama kanye nephutha, kodwa ngokukhuthazela nokusekelwa, kungenzekayeka ukubhema futhi uthuthukise impilo yakho nokuphila kahle. Ziningi izindlela nezindlela ezitholakalayo zokukusiza ukuthi uyeke ukubhema, kusukela kuma-NRT kanye nemithi kadokotela ukuya emaqenjini okululeka nokusekela, ukuzivocavoca, ukucabangela nokuzindla, ezinye izindlela zokwelapha, izinhlelo zokusebenza zeselula, nezindlela ezihlangene. Ngokubeka usuku lokuyeka, ukwenza uhlelo lokulawula izifiso kanye nezimpawu zokuhoxa, ukufuna ukwesekwa, ukuhlala ukhuthazekile, nokuba nesineke, ungaluthuthukisa uhambo lwakho lokuyeka ukuze uphumelele. Khumbula lokhoukuyeka ukubhema kuwuhambo, futhi isinyathelo ngasinye sibalulekile. Yeka ukubhema, uqale ukuphila impilo yokungabhemi.
Isikhathi sokuthumela: Mar-27-2023