Ukulungele Ukudilika Vaping? Izeluleko Ezi-9 Zempumelelo

-Delile

• Okokuqala, thola ukuthi kungani ufuna ukuyeka
• Cabanga ngesikhathi
• Hlela kusengaphambili
• I-Cold turkey vs. ukuyeka kancane kancane: Ingabe enye ingcono?
• Cabanga ukufaka esikhundleni se-nicotine (cha, akusikho ukukopela)
• Kuthiwani ngogwayi?
• Thola izimbangela zakho eziyinhloko
• Yiba nesu lokuhoxa nokufisa
• Yazisa labo osondelene nabo ngohlelo lwakho
• Yazi ukuthi mhlawumbe uzoba nokushibilika, futhi lokho kulungile
• Cabanga ukusebenza nochwepheshe
• Ukwesekwa kwezokwelapha
• Ukusekelwa ngokomzwelo
• Okubalulekile

Uma uthathe umkhuba wokuphefumula i-nicotine, ungahle ucabange kabusha izinto phakathi kwemibiko yokulimala kwamaphaphu okuhlobene nokuhwamuka, okunye okuyingozi empilweni.

Noma mhlawumbe ufuna ukugwema eminye yemiphumela emibi yezempilo ehlotshaniswa nokuqhuma.

Noma ngabe siyini isizathu sakho, sinamathiphu namasu wokukusiza uyeke.

Okokuqala, thola ukuthi kungani ufuna ukuyeka

Uma ungakakwenzi, zinike isikhathi sokucabanga ngalokho okukukhuthaza ukuthi uyeke. Lesi isinyathelo sokuqala esibalulekile. Ukunquma lezi zizathu kungakhuphula amathuba okuphumelela.

“Ukwazi i- ngani kungasisiza ukuthi sishintshe noma iyiphi iphethini noma umkhuba. Ukucaca ukuthi kungani sishintsha indlela yokuziphatha kusiza ukuqinisekisa isinqumo sokugqashula lowo mkhuba futhi kusinikeza nogqozi lokuthola umkhuba omusha noma indlela yokubhekana nalokhu, ”kuchaza uKim Egel, umelaphi eCardiff, eCalifornia.

Isizathu esisodwa esiyinhloko sokuyeka kungaba ukukhathazeka ngemiphumela yezempilo engaba khona yokuqhuma. Njengoba ama-e-cigarettes asemasha kahle, ochwepheshe bezokwelapha abayinqumanga ngokuphelele imiphumela yabo yesikhashana neyesikhathi eside yezempilo.

Noma kunjalo, ucwaningo olukhona has amakhemikhali axhunywe ku-e-cigarettes kuya:

• izingqinamba zamaphaphu nezokuphefumula

Uma izizathu zezempilo zingesona isisusa esikhulu, ungahle uthande ukucabanga ngalokhu:

• imali ozoyonga ngokuyeka
• ukuvikela abathandekayo nezilwane ezifuywayo emsini we-vape kagwayi
• inkululeko yokungazizwa uthukuthele lapho ungakwazi ukuvota, njengokundiza okude

Asikho isizathu esilungile noma esingalungile sokuyeka.Konke kumayelana nokuthola ukuthi yini ebaluleke kakhulu wena.

Cabanga ngesikhathi

Uma usunomqondo ocacile wokuthi kungani ufuna ukuyeka, usulungele isinyathelo esilandelayo: ukukhetha usuku lokuqala (noma usuku lokuyeka, uma uhlela ukuya kubanda).

Ukuyeka kungaba nzima, ngakho-ke cabanga ukukhetha isikhathi lapho ungeke ube ngaphansi kwengcindezi eningi eyengeziwe. Ngamanye amagama, maphakathi nesonto lokugcina noma usuku ngaphambi kokubuyekezwa kwakho konyaka kungenzeka kungabi yizinsuku zokuqala ezinhle.

Lokho kusho, akwenzeki njalo ukubikezela ukuthi impilo izoba matasa nini noma ibe nzima.

Lapho usuzibophezele ekuyekeni, ungaqala noma kunini lapho uthanda khona. Vele ugcine engqondweni ukuthi ungadinga ukwesekwa okwengeziwe ngesikhathi sokucindezela. Lokho kuvamile futhi akukho okumele ube namahloni ngakho.

Abanye abantu bakuthola kusiza ukukhetha usuku ngokubaluleka okuthile. Uma usuku lwakho lokuzalwa noma olunye usuku othanda ukulukhumbula lusondela, ukuyeka noma ukuzungeza lolo suku kungalwenza lube nenjongo nakakhulu.

Hlela kusengaphambili

Ngokufanelekile, zama ukusetha usuku okungenani olusele ngeviki ukuze ube nesikhathi sokwenza lokhu:

• khomba amanye amakhono wokubhekana nalesi sifo
• utshele abathandekayo futhi ucele ukwesekwa
• lahla imikhiqizo evukayo
• thenga ushungamu, amaskandi aqinile, okokuxubha amazinyo, nezinye izinto ongazisebenzisa ukusiza ukulwa nesifiso se-vape
• khuluma nomelaphi noma ubuyekeze izinsiza eziku-inthanethi
• zijwayeze ukuyeka ukwenza "ukuhlolwa kokuhlola" usuku noma ezimbili ngesikhathi

Yenza umfutho wokugqugquzela kwakho ngokuzungeza usuku ekhalendeni lakho, unikele ikhasi elikhethekile kulo kumhleli wakho, noma uzenzele okuthile ngalolo suku, njengokudla kwakusihlwa noma i-movie obukade ufuna ukuyibona.

I-Cold turkey vs. ukuyeka kancane kancane: Ingabe enye ingcono?

iphakamisa indlela ye- "cold turkey", noma ukuyeka ukuphuma ngasikhathi sinye, kungaba yindlela ephumelela kunazo zonke yokuyeka abanye abantu.

Ngokwemiphumela ye-a ebheka ababhemayo abangama-697, labo abayeke ukubanda amakhaza bebesemathubeni amaningi okuthi bangabi sendaweni yesonto lama-4 kunalabo abayeke kancane kancane. Kwenzeka okufanayo ekulandelweni kwamasonto ayisishiyagalombili nezinyanga eziyisithupha.

Ukubuyekezwa kowezi-2019 kwezilingo ezintathu ezilawulwa ngokungahleliwe (kubhekwe “njengegolide elijwayelekile” locwaningo) kutholakale nobufakazi bokuphakamisa ukuthi abantu abashiya ngokungazelelwe kungenzeka ukuthi bayeke ngempumelelo kunalabo abazama ukuyeka ngokunciphisa kancane kancane.

Lokho kusho, ukuyeka kancane kancane kusengasebenza kwabanye abantu. Uma uthatha isinqumo sokuhamba ngalo mzila, khumbula ukugcina umgomo wakho wokuyeka ukuyeka ngokuphelele emehlweni.

Uma ukuyeka ukukhuphuka kuyinjongo yakho, noma iyiphi indlela ekusiza ukufeza leyo njongo ingaba nenzuzo. Kepha ukuhamba okubandayo kungaholela empumelelweni enkulu yesikhathi eside ngokuyeka.

Cabanga ukufaka esikhundleni se-nicotine (cha, akusikho ukukopela)

Kuyafaneleka ukuphinda: Ukuyeka kungaba nzima kakhulu, ikakhulukazi uma ungenakho ukusekelwa okuningi. Bese kuba khona udaba lonke lokuhoxa, okungaba mnandi kakhulu.

Ukwelashwa kokufaka esikhundleni seNicotine - amabala e-nicotine, i-gum, i-lozenges, izifutho kanye nama-inhalers - kungasiza abanye abantu. Le mikhiqizo ihlinzeka i-nicotine ngomthamo ongaguquguquki, ngakho-ke ugwema ukushesha kwe-nicotine oyithola ekuphefumuleni ngenkathi usathola ukukhululeka ezimpawu zokuhoxa.

Umhlinzeki wakho wezokunakekelwa kwempilo noma wemithi angakusiza uthole isilinganiso esifanele. Eminye imikhiqizo evuthayo iletha i-nicotine eningi kunogwayi, ngakho-ke kungadingeka ukuthi uqale i-NRT ngomthamo ophakeme kunokubhema osikilidi bendabuko.

Ochwepheshe batusa ukuqala kwe-NRT ngosuku oyeke ngalo ukusebenza. Mane ukhumbule ukuthi i-NRT ayikusizi ukubhekana nezimbangela zokukhathazeka ngokomzwelo, ngakho-ke ukukhuluma nomelaphi noma ukuthola ukwesekwa ohlelweni lokuyeka ukuhlala njalo kuwumqondo omuhle.

Khumbula ukuthi i-NRT ayinconywa uma usasebenzisa uhlobo oluthile lukagwayi kanye ne-vaping.

Kuthiwani ngogwayi?

Ngemuva kokuzwa ngokulimala kwamaphaphu okuhambisana nokuhwamuka, uphonsa imishini yakho evuthayo futhi wanquma ukuyishiya. Kepha izifiso nokuhoxa kungenza kube nzima ukunamathela esinqumweni sakho.

Njengoba kunikezwe konke okungaziwa okuzungezile, ukushintshela kusikilidi kungabonakala njengenketho ephephile. Akulula kangako, nokho. Ukubuyela kusikilidi kunganciphisa ubungozi bezifo ezihlobene nokuhwamuka, kodwa usazoqhubeka:

• ubhekane nethuba lokuba umlutha we-nicotine
• ukwandisa ingozi yakho yeminye imiphumela emibi yezempilo, kufaka phakathi isifo samaphaphu, umdlavuza nokufa

Thola izimbangela zakho eziyinhloko

Ngaphambi kokuqala inqubo yokuyeka, uzophinda ufune ukukhomba izimbangela zakho - izinkomba ezikwenza ufune ukuvota. Lokhu kungaba ngokomzimba, ngokwenhlalo, noma ngokomzwelo.

Izimbangela ziyahlukahluka kuye ngomuntu, kepha ezivamile zifaka:

• imizwa efana nokucindezeleka, isithukuthezi, noma isizungu
• ukwenza into oyixhumanisa ne-vaping, njengokuzihlalela nabangane abavota noma ukuthatha ikhefu emsebenzini
• ukubona abanye abantu bevutha
• ukubhekana nezimpawu zokuhoxa

Amaphethini ekusebenziseni kwakho nasemizweni ebangela ukusetshenziswa yizinto ezinhle okufanele uzikhumbule lapho uhlola ubuhlobo bakho nento enikeziwe noma uzama ukwenza izinguquko, ngokusho kuka-Egel.

Ukuqaphela izinto ezingaba yimbangela njengoba uhlela ukuyeka kungakusiza ukuthi wakhe isu lokugwema noma ukubhekana nalezi zimbangela.

Uma abangane bakho bevape, ngokwesibonelo, ungaba nesikhathi esinzima sokuyeka uma uchitha isikhathi esiningi nabo kodwa ungacabangi ukuthi uzosisingatha kanjani isilingo sokuvota nabo.

Ukubona imizwa edala ukukhuthazeka kungakusiza ukuthi uthathe izinyathelo ezikhiqizayo zokulawula leyo mizwa, njengokukhuluma nabantu obathandayo noma ukushicilela ngazo.

Yiba nesu lokuhoxa nokufisa

Uma usuyekile ukuqhuma, isonto lokuqala (noma amabili noma amathathu) lingahle libe nzima.

Ungahle uhlangane nenhlanganisela ye:

• ukushintsha kwemizwelo, njengokucasula okwandayo, uvalo nokukhungatheka
• imizwa yokukhathazeka noma yokudangala
• ukukhathala
• ubunzima bokulala
• ikhanda
• inkinga yokugxila
• ukwanda kwendlala

Njengengxenye yokuhoxa, cishe uzophinde uhlangabezane nezifiso, noma isifiso esinamandla sokuvota.

Woza nohlu lwezinto ongazenza ukubhekana nokulangazelela okwamanje, njenge:

• ukuzijwayeza ukuphefumula okujulile
• ukuzama ukuzindla okufushane
• ukuthatha ukuhamba okusheshayo noma ukuphuma ngaphandle ukushintsha indawo
• ukuthumela imiyalezo ngohlelo lokuyeka ukubhema
• ukudlala umdlalo noma ukuxazulula iphazili noma iphazili yezinombolo

Ukunakekela izidingo zomzimba ezifana nendlala nokoma ngokudla ukudla okunomsoco nokuhlala unamanzi nakho kungakusiza ukuthi uphathe izifiso ngempumelelo enkulu.

Yazisa labo osondelene nabo ngohlelo lwakho

Kuyinto evamile ukuzizwa unovalo oluncane ngokutshela abathandekayo ukuthi uhlela ukuyeka ukuvutha. Lokhu kwenzeka ikakhulukazi uma ungafuni ukuthi bacabange ukuthi uyabahlulela ngokuqhubeka nokuvota. Ungase uzibuze ukuthi ngabe kufanele ubatshele ngisho nhlobo.

Kubalulekile ukuba nale ngxoxo, noma ngabe kubukeka sengathi kungaba nzima.

Abangani nomndeni abaziyo ukuthi uyeka ukukunikeza isikhuthazo. Ukwesekwa kwabo kungenza isikhathi sokuhoxa kube lula ukubhekana naso.

Ukwabelana ngesinqumo sakho nakho kuvula umnyango wengxoxo mayelana nemingcele yakho.

Ungahle, ngokwesibonelo:

• cela abangani ukuthi bangavoti eduze kwakho
• yazisa abangani ukuthi uzozivikela izindawo lapho abantu begcwala khona umoya

Isinqumo sakho sokuyeka ukuvutha kungokwakho wedwa. Ungakhombisa inhlonipho ngokukhetha kwabangani bakho ngokugxila kuphela eyakho isipiliyoni lapho ukhuluma ngokuyeka phansi:

• "Angifuni ukuncika ku-nicotine."
• "Angikwazi ukuphefumula."
• "Ngikhathazekile ngalokhu kukhwehlela okubi."

Abanye abantu mhlawumbe bazobe bengasekeli kakhulu kunabanye. Uma lokhu kwenzeka, ungazama ukuphinda ubeke imingcele yakho futhi, bese uthatha isikhathi esithile kude nobudlelwano.

U-Egel uchaza ukuthi lapho wenza ushintsho olukhulu lokuphila njengokuyeka ukuqhuma, kungadingeka ukuthi ubeke umkhawulo ebudlelwaneni obuthile ukuze uhloniphe isinqumo sakho sokungabikho i-nicotine.

"Wonke umuntu unesimo nezidingo ezihlukile," esho, "kodwa ingxenye enkulu yenqubo yokululama ukuba nomphakathi oxhasa ukukhetha kwakho."

Yazi ukuthi mhlawumbe uzoba nokushibilika, futhi lokho kulungile

Ngokusho kwe-American Cancer Society, amaphesenti amancane kuphela abantu - aphakathi kwamaphesenti amane kuya kwangu-7 - ayeke ngempumelelo emzameni owunikiwe ngaphandle kwemithi noma okunye ukwesekwa.

Ngamanye amagama, ama-slip-ups ajwayelekile kakhulu, ikakhulukazi uma ungasebenzisi i-NRT noma ungenalo uhlelo lokusekela oluqinile. Uma ugcina ngokuvutha futhi, zama ukungaziniki ubunzima.

Esikhundleni salokho:

• Zikhumbuze ukuthi sewuhambe kangakanani. Noma ngabe lokho kuyizinsuku eziyi-1, 10, noma ezingama-40 ngaphandle kwe-vaping, usendleleni eya empumelelweni.
• Buyela emuva ehhashini. Ukuzibophezela ekuyekeni futhi ngokushesha kungagcina ugqozi lwakho luqinile. Ukuzikhumbuza ukuthi kungani ufuna ukuyeka nakho kungasiza.
• Phinda uhlole amasu akho okubhekana nezinkinga. Uma amasu athile, njengokuphefumula okujulile, engabonakali ekusiza kakhulu, kulungile ukuwalahla bese uzama okunye.
• Nyakazisa inqubo yakho. Ukushintshashintsha inkambiso yakho ejwayelekile kungakusiza ugweme izimo ezikwenza uzizwe uthanda ukuphuma.

Cabanga ukusebenza nochwepheshe

Uma uyeka i-nicotine (noma enye into), asikho isidingo sokwenza wedwa.

Ukwesekwa kwezokwelapha

Uma ucabangela i-NRT, kuwukuhlakanipha ukukhuluma nomhlinzeki wezokunakekelwa kwempilo ukuthola isilinganiso esifanele. Futhi zingakusiza ukuphatha izimpawu zomzimba, zinikeze ngamathiphu okuphumelela, futhi zikuxhumanise nezinsiza zokuyeka.

Eminye imishanguzo kadokotela, kufaka phakathi i-bupropion ne-varenicline, ingasiza futhi abantu ukuthi banqobe ukuhoxiswa okunzima kwe-nicotine lapho i-NRT ingakusiki.

Ukusekelwa ngokomzwelo

Ukwelashwa kungaba nenzuzo enkulu, ikakhulukazi uma unezinkinga eziyisisekelo ongathanda ukuzenza.

Umelaphi angakusiza:

• thola izizathu ezingaba khona zokuyeka
• thuthukisa amakhono okubhekana nokuphatha izifiso
• hlola imikhuba nokuziphatha okusha
• funda ukuphatha imizwa ebangela ukuqhuma

Ungazama futhi ukusekelwa okufinyeleleka amahora angu-24 ngosuku, njengezinombolo zosizo (zama) noma izinhlelo zokusebenza ze-smartphone.

Okubalulekile

Ukuyeka ukuqhuma, noma yimuphi umkhiqizo we-nicotine, kungaba kude nokulula. Kepha abantu abayeka ngempumelelo bavame ukuthi inselelo ibifanele.

Khumbula, akudingeki uyeke wedwa. Ngokuthola ukwesekwa kochwepheshe, wandisa amathuba akho okuyeka ngempumelelo.

UCrystal Raypole wake wasebenza njengombhali nomhleli weGoodTherapy. Imikhakha yakhe enentshisekelo ifaka izilimi nezincwadi zase-Asia, ukuhunyushwa kwesiJapane, ukupheka, isayensi yemvelo, ukuzethemba ngocansi, nempilo yengqondo. Ngokukhethekile, uzibophezele ekusizeni ukunciphisa ukucwaswa okuzungeze izingqinamba zezempilo yengqondo.