Ungakuyeka kanjani ukubhema: Ukubhekana nokushibilika

Njengoba ufunda ukuthi ungaphila kanjani ngaphandle kukagwayi, ungahle ushelele ngemuva kokuyeka ukubhema. Isiliphu sihlukile kunokuphindaphinda okuphelele. Isiliphu senzeka lapho ubhema ugwayi owodwa noma ngaphezulu, kodwa bese ubuyela ekungabhemi. Ngokwenza ngokushesha, ungabuyela emgqeni ngemuva kokushelela.

Lezi zeluleko zingakusiza ukuthi umise isiliphu ekubeni ubuyele ekubhemeni ngokugcwele.

Yeka ukubhema futhi ngokushesha. Uma uthenge iphakethe likagwayi, bhubhisa lonke iphakethe. Uma ubhemise ugwayi kumngane wakho, cela lowo mngani ukuthi angabe esakunikeza osikilidi.

Ungazishayi. Abantu abaningi bayeka ukubhema izikhathi eziningana ngaphambi kokuba bayeke unomphela. Uma ucindezeleka kakhulu ngemuva kokushelela, kungakwenza ufune ukubhema kakhulu.

Buyela kuzisekelo. Zikhumbuze ukuthi kungani ufuna ukuyeka. Thumela izizathu ezi-3 eziphezulu ngekhompyutha yakho, emotweni yakho, esiqandisini, noma kwenye indawo ozoyibona usuku lonke.

Funda kuyo. Bheka ukuthi yini ekwenze washibilika, bese uthatha izinyathelo zokugwema leso simo ngokuzayo. Izimbangela zesilayidi zingafaka:

• Imikhuba emidala efana nokubhema emotweni noma ngemuva kokudla
• Ukuba phakathi kwabantu ababhemayo
• Ukuphuza utshwala
• Ukubhema into yokuqala ekuseni

Yamukela imikhuba emisha. Lapho usuthole ukuthi yini ekwenze washibilika, hlela izindlela ezintsha zokumelana nesifiso sokubhema. Ngokwesibonelo:

• Nikeza imoto yakho ukuhlanza okuphelele futhi uyenze indawo engenantuthu.
• Xubha amazinyo akho njalo emva kokudla.
• Uma abangani bakho bekhanya, zithethelele ukuze ungadingeki ubabuke bebhema.
• Linganisela ukuthi uphuza kangakanani. Ungadinga ukugwema utshwala isikhashana ngemuva kokuyeka.
• Setha isimiso esisha sasekuseni noma sakusihlwa esingafaki ugwayi.

Yakha amakhono okubhekana nesimo. Kungenzeka ukuthi ushelelile uphendula usuku olunengcindezi noma imizwa enamandla. Thuthukisa izindlela ezintsha zokubhekana nengcindezi ukuze ukwazi ukubhekana nezikhathi ezinzima ngaphandle kogwayi.

• Funda ukuthi ungabhekana kanjani nezifiso
• Funda ngokuphathwa kwengcindezi bese usebenzisa amasu
• Joyina iqembu lokusekela noma uhlelo oluzokusiza uyeke
• Khuluma nomngani noma ilungu lomndeni omethembayo

Qhubeka nokwelashwa kokushintshwa kwe-nicotine. Kungenzeka ukuthi uzwile ukuthi awukwazi ukubhema futhi usebenzise i-nicotine replacement therapy (NRT) ngasikhathi sinye. Yize lokhu kuyiqiniso, ukushibilika kwesikhashana akusho ukuthi kufanele umise i-NRT. Uma usebenzisa i-nicotine gum noma enye indlela ye-NRT, qhubeka. Kungakusiza ukumelana nogwayi olandelayo.

Gcina isiliphu ngombono. Uma ubhema ugwayi, kubheke njengephutha lesikhathi esisodwa. Isiliphu asisho ukuthi wehlulekile. Usengayeka unomphela.

Iwebhusayithi yeAmerican Cancer Society. Ukuyeka ukubhema: usizo lwezifiso nezimo ezinzima. www.cancer.org/healthy/stay-away-from-tobacco/guide-quing-smoking/quitting-smoking-help-for-cravings-and-tough-situations.html. Kubuyekezwe u-Okthoba 31, 2019. Kufinyelelwe ngo-Okthoba 26, 2020.

Izikhungo Zokulawulwa Nokuvimbelwa Kwezifo iwebhusayithi. Amathiphu avela kulabo ababebhema. www.cdc.gov/tobacco/campaign/tips/index.html. Kubuyekezwe ngoJulayi 27, 2020. Kufinyelelwe ngo-Okthoba 26, 2020.

UGeorge TP. I-nicotine nogwayi. Ku: IGoldman L, iSchafer AI, ama-eds. IGoldman's Cecil Medicine. Umhla ka-26. IPhiladelphia, PA: Elsevier; 2020: isahluko 29.

Ukungenelela kukaPrescott E. Lifestyle. Ku: de Lemos JA, Omland T, abahleli. Izifo Ezingamahlalakhona EzingamaCoronary: Umngane Wesifo Senhliziyo SaseBraunwald. IPhiladelphia, PA: Elsevier; 2018: isahluko 18.

Ussher MH, Faulkner GEJ, Angus K, Hartmann-Boyce J, Taylor AH. Ukuzivocavoca ukungenelela kokuyeka ukubhema. Isikhungo sedatha yeCochrane Rev. 2019; (10): CD002295. I-DOI: 10.1002 / 14651858.CD002295.pub6.

• Ukuyeka Ukubhema