Kev yaum ib tus neeg kom txiav luam yeeb tsis yog ib txoj haujlwm yooj yim. Nws muaj peev xwm tias koj tus neeg haus luam yeeb tau sim txiav luam yeeb, tab sis ua tsis tiav. Nws muaj peev xwm hais tias lawv xav txiav luam yeeb, tab sis tsis muaj cov cuab yeej lossis kev txhawb nqa uas lawv xav tau kom mus tom ntej. Qhov ntawd yog qhov koj tuaj. Koj pab thiab txhawb nqa txuas ntxiv yuav pab yaum koj tus hlub kom txiav luam yeeb kom tiav.
Cov kauj ruam
Ntu 1 ntawm 4: Tham nrog Koj Tus Hlub Ib Leeg txog Kev Txiav
Kauj Ruam 1. Txiav txim siab yuav ua li cas thiaj li mus cuag koj tus hlub
Txij li nws yog lub ncauj lus nkag siab, nws yog lub tswv yim zoo los npaj koj txoj hauv kev ua ntej.
- Txiav txim siab qhov chaw koj xav tham. Ib qhov chaw paub thiab xis nyob yog qhov zoo tshaj plaws.
- Tuaj nrog txoj hauv kev los coj lub ncauj lus yam tsis tas yuav maj nrawm. Koj xav txiav kom poob siab ntau li ntau tau.
- Npaj rau qhov ua tau mob siab los ntawm kev npaj ua raws. Piv txwv, yog tias lawv hais tias, "Kuv tuaj yeem txiav txim siab kuv tus kheej" koj teb nrog, "qhov tseeb thiab kuv tsis tau sim qhia koj tias yuav ua li cas. Kuv tsuas yog txhawj xeeb vim tias…”
- Rov hais dua rau lawv sab kev xav. Txoj hauv kev no lawv yuav paub koj qhov kev txhawb siab yog qhov raug thiab yuav zoo dua los mloog koj cov lus qhia.
- Xav txog dab tsi tseem ceeb rau lawv thiab siv qhov ntawd ua tus nkag. Piv txwv li, yog lawv saib xyuas lawv cov menyuam, ceeb toom rau lawv tias cov pa luam yeeb thib ob tuaj yeem cuam tshuam rau lawv li cas.
Kauj Ruam 2. Qhia rau lawv txog kev haus luam yeeb ua rau raug mob
Kev haus luam yeeb yog ib tus cwj pwm tsis zoo, tsis yog rau tus neeg haus luam yeeb nkaus xwb tab sis rau tib neeg nyob ib puag ncig lawv. Nws yog ib qho tseem ceeb kom khaws cov lus no zoo. Tsis txhob yws, nag, lossis ntxias kev ntshai rau koj tus hlub.
- Nco qab lawv ntau npaum li cas koj hlub lawv thiab xav kom lawv nyob ib puag ncig ntau xyoo tom ntej. Kev haus luam yeeb ua rau muaj mob hnyav xws li mob qog noj ntshav. Nws kuj tseem paub ua rau mob pob txha, mob hlab ntsha tawg, thiab kev nyuaj siab.
- Yog tias koj tus hlub ib tus muaj nuj nqis rau kev zoo nkauj ntawm lub cev, txhawb kom lawv khaws lawv cov kev zoo nkauj los ntawm kev zam kev haus luam yeeb vim muaj pob txha thiab cov hniav daj.
Kauj Ruam 3. Txhawb kev ua neej nyob ntev los ntawm tib neeg kev sib txuas
Nco qab lawv ntawm lawv tus kheej uas lawv hlub (menyuam yaus, xeeb ntxwv, tus txiv/tus poj niam, tus phooj ywg muaj nuj nqis) thiab lawv tseem ceeb npaum li cas rau cov neeg nyob ib puag ncig lawv. Muab cov duab ntawm cov tub ntxhais hluas tuaj yeem pab ua qhov txhawb nqa txhua hnub.
Kauj Ruam 4. Muab koj qhov kev txhawb nqa
Ua kom cov txheej txheem txiav tawm yooj yim li sai tau rau koj tus hlub.
- Muab kom muaj nyob hauv xov tooj thaum lawv xav tau koj yog tias muaj kev ntshaw tshwm sim.
- Qhia rau lawv paub tias koj yuav txhawb nqa los ntawm tag nrho cov txheej txheem.
- Nrhiav lwm tus los koom nrog hauv kev txhawb nqa ib yam nkaus, yog tias ua tau.
Kauj Ruam 5. Tuaj nrog lub hom phiaj ntawm kev nqis tes ua nrog lawv
Tsim txoj phiaj xwm meej uas koj tus hlub tuaj yeem ua raws txhua hnub uas yuav pab lawv zam kev haus luam yeeb. Koj tuaj yeem hloov kho txoj kev npaj raws li xav tau, tab sis qhov no muab qee yam rau lawv ua raws thiab xa mus rau hauv cov hnub tom ntej.
Ntu 2 ntawm 4: Muab Kev Txhawb Nqa Mus Ntxiv
Kauj Ruam 1. Pab cuam tshuam rau lawv
Kev haus luam yeeb dhau los ua ib feem ntawm tus neeg haus luam yeeb niaj hnub uas nws dhau los ua qhov thib ob. Ib qho ntawm qhov nyuaj tshaj plaws ntawm kev txiav luam yeeb yog tsim tus cwj pwm tshiab. Koj tuaj yeem pab lawv nrog qhov no (lossis nrhiav lwm tus los pab).
- Nug lawv seb lawv nyiam haus luam yeeb li cas. Nrhiav qhov hloov pauv nrog lwm yam dej num uas lawv tuaj yeem ua qee yam zoo sib xws.
- Yog tias lawv haus luam yeeb thaum lawv so haujlwm, thov mus nrog lawv taug kev dua.
- Yog tias lawv haus luam yeeb tom qab noj mov, thov kom lawv pab tu lossis taug tus dev.
- Yog tias lawv haus luam yeeb thawj zaug thaum sawv ntxov, muab faib ib khob kas fes nrog lawv.
- Yog tias lawv haus luam yeeb thaum lawv haus cawv, zam kev noj mov lossis haus cawv.
- Yog tias lawv tau txais kev haus luam yeeb, sim kom muaj los tham nrog lawv.
Kauj Ruam 2. Qhia cov tsos mob tawm
Koj tus neeg hlub yuav ntsib qee cov tsos mob tawm. Nws yog qhov zoo tshaj los hais qhia lawv lub taub hau thiab txhawb nqa lub sijhawm nyuaj. Hais qhia rau lawv tias cov tsos mob no yog ib ntus.
- Qhov hnyav nce ntau. Yog tias qhov no tshwm sim, muab kev tawm dag zog nrog lawv thiab pab txhim kho lawv cov zaub mov noj.
- Kev pw tsaug zog yuav nyuaj rau ib pliag. Qhia qee yam uas lawv tuaj yeem ua, xws li nyeem phau ntawv, saib yeeb yaj kiab hauv TV, lossis sau hauv ntawv xov xwm.
- Tsis txhob coj lawv cov kev xav tsis zoo ntawm tus kheej. Txuas ntxiv mus ua qhov zoo thiab qhia rau lawv paub tias nws zoo li muaj hnub tsis zoo. Hais rau lawv tias koj zoo siab npaum li cas.
- Kev tshem tawm lub cev feem ntau tsuas yog dhau 5-7 hnub, tab sis kev tshem tawm ntawm lub hlwb tuaj yeem siv sijhawm ntev dua.
Kauj Ruam 3. Nias lawv kom sim yog tias lawv "plam"
Cov neeg feem coob uas txiav luam yeeb yuav plam ntawm qee qhov hauv lawv cov txheej txheem. Nws yog ib txwm, thiab nws zoo. Hmoov tsis zoo, ntau tus neeg tawm haujlwm yuav pom nws yog lub cim ntawm kev ua tsis tiav thiab tsis txhob sim. Thawj 2 lub lis piam feem ntau nyuaj tshaj plaws.
- Nco qab lawv ntawm txhua qhov laj thawj uas lawv xav txiav luam yeeb ua ntej (lossis yuav tsum tawm).
- Qhia rau lawv paub tias lawv tseem tuaj yeem tawm haujlwm thiab tseem tsis tau ua tiav.
- Txheeb xyuas tus ntsuas kom lawv paub tias yuav zam dab tsi kom txhob txav mus tom ntej.
Kauj Ruam 4. Tau txais txiaj ntsig zoo thiab ua tiav
Txiav luam yeeb tsis yooj yim. Muab nqi zog rau lawv kev rau siab ua. Lawv txhawb kev txhawb siab thiab ceeb toom rau koj tus hlub lawv tseem tab tom txav mus rau qhov yog.
- Ib qhov txiaj ntsig zoo tshaj plaws ntawm kev txiav tawm yog cov nyiaj uas lawv yuav txuag. Qhia tias lawv tso cov nyiaj ntawd tseg thiab kho lawv tus kheej thaum lawv txiav luam yeeb. Hawaii, leej twg?
- Kev qhuas ntxiv thiab qhuas yog qhov tseem ceeb. Kev tawm tswv yim zoo ib yam lossis cov khoom plig muaj txiaj ntsig yog pab tau nco txog kev nce qib.
Kauj Ruam 5. Txheeb nrog lawv
Tsis txhob tso nws rau lawv kom qhia rau koj paub tias lawv ua li cas. Nug. Khaws qhov muag saib lawv ua tau zoo li cas koj thiaj paub thaum twg yuav txhawb nqa ntau dua, lossis thaum yuav muab khoom plig ua tiav.
Ntu 3 ntawm 4: Muab Tswv Yim Kws Tshaj Lij los yog Cov Khoom Siv
Kauj Ruam 1. Qhia kom pom tus kws tshaj lij
Yog tias koj tsis tuaj yeem muaj kev txhawb nqa txaus rau lawv, nws yuav yog lub sijhawm los nrhiav kev pab ntawm tus kws tshaj lij. Tus kws kho tus cwj pwm tuaj yeem pab tib neeg txiav luam yeeb. Ib-rau-ib txoj kev kho yog ib qho kev xaiv lossis pab pawg kho mob tuaj yeem muab kev txhawb nqa ntau dua.
Kauj Ruam 2. Muab kev mus rau pawg sib tham nrog lawv
Coob leej neeg tsis xis nyob mus koom pab pawg kho mob, tshwj xeeb yog thawj zaug. Muab kev koom nrog lawv los pab daws lawv txoj kev ntxhov siab kom txog thaum lawv xis nyob mus ib leeg.
Ntau lub zej zog muaj pab pawg zoo ib yam li Alcoholics Anonymous rau kev txiav luam yeeb
Kauj Ruam 3. Qhia thaj chaw nicotine lossis cov pos hniav
Cov tshuaj Nicotine thiab cov pos hniav tau qhia tias muaj txiaj ntsig zoo rau ntau tus neeg txiav luam yeeb. Koj tuaj yeem hais qhia tias koj tus hlub hlub koj sim lawv.
- Tham nrog koj tus kws kho mob yog li koj tuaj yeem pib noj tshuaj kom raug.
- Cov khoom txiav tawm yog qhov ua tau zoo tshaj plaws thaum tus neeg tau npaj thiab txaus siab txiav luam yeeb.
Kauj Ruam 4. Muab cov peev txheej pab tau rau lawv
Npaj kom muab lawv nrog cov peev txheej uas lawv xav tau. Yog li, yog tias lawv tsis tuaj yeem them tus kws kho mob, muab lawv cov npe xaiv dawb lossis tus nqi qis. Koj tseem tuaj yeem muab cov peev txheej rau lawv rau tib lub vev xaib koj pom koj tus kheej qhov tseeb thiab txheeb cais.
Nrhiav kev pab txiav luam yeeb online lossis pab online ntawm cov vev xaib xws li
Kauj Ruam 5. Qhia teem sijhawm nrog lawv tus kws kho mob
Lawv tus kws kho mob tuaj yeem tuaj yeem muab cov peev txheej lossis cov lus qhia tshwj xeeb rau lawv txoj haujlwm. Nws ib txwm yog lub tswv yim zoo los qhia rau koj tus kws kho mob paub txog tej yam zoo li no thaum lawv tuaj yeem pab tau.
Cov tshuaj noj xws li Chantix tuaj yeem pab yog tias ib tus neeg muaj teeb meem nrog kev txiav luam yeeb
Ntu 4 ntawm 4: Kev Nkag Siab Nicotine Addiction
Kauj Ruam 1. Tshawb nrhiav kev haus luam yeeb
Nicotine yog cov khoom muaj yees hauv cov luam yeeb. Muaj ntau qhov peev txheej muaj rau kev txheeb cais txheeb xyuas tau los pab koj nkag siab txog kev quav yeeb quav tshuaj. Nrhiav hauv online yog qhov chaw zoo pib.
- Lub Chaw Tiv Thaiv thiab Tiv Thaiv Kab Mob muaj cov txheeb cais tawg los ntawm cov pej xeem.
- American Lung Association qhia qhov tseeb txog kev haus luam yeeb thiab txiav luam yeeb.
- Lub Tsev Haujlwm Saib Xyuas Kev Noj Qab Haus Huv thiab Tib Neeg muaj daim ntawv tshaj qhia txog kev noj qab haus huv tshwm sim los ntawm kev haus luam yeeb.
Kauj Ruam 2. Sau ntawv
Sau qee qhov kev txheeb cais tseem ceeb dua thiab qhov tseeb ntawm daim npav lossis daim ntawv. Koj tuaj yeem xa mus rau lawv thaum koj yaum koj tus hlub kom txiav luam yeeb.
Kauj Ruam 3. Tham nrog kws kho mob
Tau txais cov txheeb cais muab rau koj nthuav dav ntawm qhov cuam tshuam ntawm kev haus luam yeeb thiab kev quav yeeb quav tshuaj nicotine, tab sis tham nrog kws kho mob muab sijhawm rau koj los nug cov lus nug thiab tau txais xov xwm ntau ntxiv ntsig txog koj qhov xwm txheej tshwj xeeb.
Kauj Ruam 4. Tham nrog lwm tus neeg uas tau txiav luam yeeb
Leej twg nkag siab zoo txog txheej txheem ntawm kev txiav luam yeeb dua li ib tus neeg uas tau txiav luam yeeb? Txij li tsis muaj ob tus neeg zoo ib yam nws yuav yog lub tswv yim zoo los tham nrog ntau dua ib tus neeg. Lawv tuaj yeem muab kev nkag siab uas koj yuav tsis tau txais los ntawm cov peev txheej online.
Yees duab - Los ntawm kev siv qhov kev pabcuam no, qee cov ntaub ntawv yuav raug muab qhia rau YouTube
Lub tswv yim
- Nco ntsoov tias koj tus neeg hlub tau npaj tawm mus. Yog tias lawv tsis mob siab rau, nws yuav tsis ua tiav.
- Txheeb nrog lawv tas li saib seb yam khoom mus li cas.
- Ua neeg mloog zoo. Qee zaum lawv tsuas yog xav tau ib tus neeg los mloog.
- Qee lub xeev muab thaj ua rau thaj dawb lossis lozenges, thiab txhua lub xeev muab cov peev txheej pub dawb.
Lus ceeb toom
- Tsis txhob poob siab txog lawv txoj kev txiav luam yeeb (tshwj xeeb yog thawj ob peb lub lis piam). Txuas ntxiv mus rau qhov zoo thiab zoo siab, txawm tias thaum lawv nyob hauv qhov tsis zoo.
- Yuav tsum hwm. Tej zaum koj yuav muaj kev xav zoo txog koj tus neeg ib txwm nyiam. Koj txoj kev xav yuav tsum tsis txhob siab tshaj koj txoj cai xaiv seb lawv puas haus luam yeeb.
