Ntau tus neeg haus luam yeeb hauv zej zog yuav xav tias lawv tsis quav ntsej, tab sis ntau qhov kev tshawb fawb qhia tias cov tib neeg no, qhov tseeb, tsuas yog cuam tshuam tib yam kev ntshaw uas ua rau cov neeg haus luam yeeb tau ntsib. Ntau tus kws tshaj lij ceeb toom tias kev haus luam yeeb hauv zej zog yuav ua rau muaj kev haus luam yeeb tas mus li yog tias nws khaws cia ntev - qhov tseeb, qee tus neeg twb tau quav yeeb quav tshuaj thawj zaug. Txhua qib kev haus luam yeeb tsis zoo rau koj lub cev, tab sis kawm paub yuav ua li cas tiv thaiv kev nyiam nicotine tuaj yeem tso cai rau koj tswj hwm kev haus luam yeeb hauv zej zog yam tsis dhau los ua cov neeg haus luam yeeb.
Cov kauj ruam
Txoj Kev 1 ntawm 3: Txhawb Kev Txom Nyem Nicotine
Kauj Ruam 1. Tsis txhob muaj cov tshuaj nicotine
Ntau tus neeg haus luam yeeb pom tias lawv ntsib kev tshaib plab thaum lawv nyob hauv xwm txheej lossis chaw uas lawv haus luam yeeb feem ntau. Yog tias koj nyiam haus luam yeeb ntawm ob tog, tuav, lossis nyob ib puag ncig ntawm ib pab phooj ywg, thiab koj xav ua kom koj tus cwj pwm nyiam haus luam yeeb, nws yuav yog qhov zoo tshaj kom zam qhov ua rau kom txog thaum ib hnub thaum koj npaj yuav haus luam yeeb.
- Thawj kauj ruam hauv kev zam kev ua yog txhawm rau txheeb xyuas seb koj ua dab tsi. Xav txog thaum koj haus luam yeeb feem ntau, thiab sib piv qhov chaw ntawd/xwm txheej nrog koj qhov kev nyiam ntau ntawm cov luam yeeb.
- Yog tias koj tsis tuaj yeem zam koj qhov ua rau muaj teeb meem loj tshaj plaws, muaj phiaj xwm hauv qhov chaw kom tsis txhob haus luam yeeb ntawm "hnub". Tso cai rau koj tus kheej kom tawm ntxov yog tias tsim nyog, thiab tiv thaiv koj tus kheej nrog kev cuam tshuam kom koj tsis txhob haus luam yeeb.
Kauj Ruam 2. Zam txim rau koj tus kheej
Ib txoj hauv kev zoo tshaj plaws kom zam kev muab rau koj qhov kev ntshaw, tshwj xeeb tshaj yog tias koj pom koj tus kheej hauv qhov chaw lossis xwm txheej uas ua rau xav kom haus luam yeeb, yog muab koj tus kheej muaj kev cuam tshuam txaus. Rau qee tus, qhov ntawd yuav txhais tau qee yam kom txaus siab kho qhov ncauj. Rau lwm tus, nws yuav xav tau ib yam dab tsi kom tes tsis khoom.
- Txheeb xyuas yam haujlwm twg uas cuam tshuam koj txoj kev ntshaw tau zoo tshaj plaws. Koj puas xav tias yuav tsum tau muab qee yam hauv koj lub qhov ncauj, tuav qee yam hauv koj txhais tes, lossis qee qhov ua ke ntawm ob?
- Yog tias koj xav tau lub qhov ncauj kho qhov ncauj uas los nrog kev haus luam yeeb, sim zom cov pos hniav los yog nqus ntawm cov khoom qab zib nyuaj lossis lo lo lo ntxhuav. Qee tus neeg haus luam yeeb kuj pom tias nws txaus siab heev rau zom qee yam tawg, zoo li cov noob paj noob hlis, los pab tshem tawm cov nicotine kev ntshaw.
- Yog tias koj pom koj tus kheej xav ua ib yam dab tsi los ntawm koj txhais tes, sim nqa tus cwj mem thiab ntawv nyob ib puag ncig. Koj tuaj yeem tig tus cwj mem ntawm koj cov ntiv tes, lossis doodle/kos los pab cuam tshuam koj ntawm kev ntshaw.
- Yog tias koj xav tias koj xav tau ob txhais tes ua haujlwm thiab kho qhov ncauj, sim nqa ib ncig ntawm cov pas txhuam hniav/tshuaj yej ntoo, cov quav, lossis lollipops. Ntau tus neeg haus luam yeeb yav dhau los (thiab cov neeg haus luam yeeb tam sim no uas tsis tuaj yeem haus luam yeeb, piv txwv li thaum ua haujlwm) tig mus rau tus pas txhuam hniav, cov quav, thiab lollipops raws li txhais tau tias txaus siab rau tus cwj pwm thiab qhov ncauj ntawm kev haus luam yeeb.
Kauj Ruam 3. Ncua thiab tswj koj qhov kev yaum
Yog tias koj pom koj tus kheej xav haus luam yeeb ib hnub koj tsis xav haus luam yeeb, cog lus rau koj tus kheej tias koj yuav tos 10 feeb ua ntej mus txog rau pob. Lub sijhawm ntawd, ua tej yam uas cuam tshuam. Sim mus taug kev lossis nyeem qee yam uas cuam tshuam rau koj lub siab, thiab siv kev hloov lub cev (zoo li tus pas txhuam hniav lossis lollipop) kom ua tau raws li qhov ib txwm muaj ntawm kev haus luam yeeb. Koj tseem tuaj yeem nyem lub pob ntxhov siab los pab tswj hwm kev ntxhov siab uas nrog koj qhov kev ntshaw.
Yog tias koj yuav tsum tau muab rau koj txoj kev ntshaw, tej zaum koj yuav xav rho cov luam yeeb ntawd los ntawm ib hnub uas koj tau npaj tso cai rau koj tus kheej haus luam yeeb tom qab lub lim tiam. Piv txwv li, yog tias koj ntxhov siab heev rau hnub Wednesday tom haujlwm thiab koj ua rau koj lub siab xav, tom qab ntawd hla qhov xwm txheej lossis pab pawg phooj ywg uas yuav ua rau muaj kev nyiam rau hnub Friday lossis hnub Saturday. Txoj kev ntawd koj tseem ua rau koj tus kheej qis dua qhov tsawg kawg ib asthiv
Kauj Ruam 4. Siv cov txheej txheem so kom txaus
Yog tias koj pom koj tus cwj pwm kev haus luam yeeb hloov mus rau qhov kev xav phem thaum twg koj muaj kev ntxhov siab, sim siv cov txheej txheem so kom tawg koj cov qauv kev ntxhov siab. Muaj ntau txoj hauv kev so kom txaus uas cov neeg haus luam yeeb pom muaj txiaj ntsig, suav nrog ua pa tob tob, ua tib zoo xav, ua kom cov leeg xis nyob, thiab ua yoga.
- Ua pa tob tob, lub hom phiaj yog ua pa los ntawm koj lub diaphragm (hauv qab koj lub tawb tav) kom ua kom qeeb, khov kho, nqus tau tob thiab nqus pa.
- Kev xav yog siv los ua kom lub siab nqig thiab tsom mus deb ntawm kev xav thiab kev xav. Cov neeg feem coob uas xav txog kev pib yog tsom mus rau lawv cov pa, ua pa qeeb thiab nqus pa tob tob hauv thiab tawm. Qee tus kws kho mob tseem siv lo lus lossis kab lus rov hais dua (hu ua mantra) lossis xyaum ua kom pom kev xav txog qhov chaw lossis sijhawm uas nyob ntsiag to thiab nyob ntsiag to.
- Kev ua kom cov leeg muaj zog suav nrog ua kom nruj thiab tom qab so txhua pab pawg ntawm cov leeg zuj zus, los ntawm ib sab ntawm lub cev mus rau lwm qhov. Qhov no tuaj yeem pab txo cov leeg nruj thiab tshem tawm kev ntxhov siab lossis txhawj xeeb txog kev xav thiab kev xav.
- Yoga ua ke sib txuas thiab ua haujlwm lub cev nrog tswj, ua pa ua pa kom pab so lub siab thiab lub cev.
Kauj Ruam 5. Ua lub sijhawm rau kev tawm dag zog
Cov kev tshawb fawb tau qhia tias 30 feeb ntawm kev ua kom lub cev hnyav mus rau lub cev tuaj yeem tshem tawm cov kev xav tau nicotine. Yog tias koj tuaj yeem tawm sab nraud thaum xav ua phem, mus rau kev khiav, taug kev ntev, lossis caij tsheb kauj vab. Yog tias koj tab tom ua haujlwm, sim qee qhov kev siv dag zog qis qis xws li zaum zaum, mob ntsws, thawb, lossis taug kev nce/nqis ntau lub davhlau ntawm tus ntaiv.
Txoj Kev 2 ntawm 3: Rhuav lossis Txo Kev Haus Luam Yeeb
Kauj Ruam 1. Sim hloov tshuaj nicotine
Nicotine hloov kho, lossis NRT, tau dav suav tias yog txoj hauv kev muaj txiaj ntsig ntawm kev daws teeb meem hnyav. Muaj ntau ntau cov khoom ntawm NRT cov khoom lag luam muaj, thiab raws li kev tshawb fawb ntau caum xyoo los ntawm Lub Chaw Saib Xyuas Khoom Noj thiab Tshuaj, ua ke NRT cov khoom lag luam qhia tsis muaj kev phom sij rau kev noj qab haus huv.
- Nicotine hloov thaj ua rau thaj, nicotine cov pos hniav, thiab nicotine lozenges yog txhua yam NRT cov khoom lag luam uas tau pom tias muaj txiaj ntsig zoo los kho cov kev xav tau nicotine.
- Cov khoom muaj zog NRT muaj nyob nrog kws kho mob daim ntawv xaj. Cov no suav nrog cov tshuaj, xws li bupropion (Zyban) thiab varenicline (Chantix). Tsis zoo li cov khw muag khoom ntawm NRT cov khoom lag luam, cov tshuaj noj tshuaj no tau siv zoo tshaj plaws ntawm lawv tus kheej, tsis yog ua ke nrog lwm cov khoom lag luam, tshwj tsis yog koj tus kws kho mob muab kev pom zoo rau koj los ua ke NRT cov khoom. Tham nrog koj tus kws kho mob yog tias koj xav tias daim ntawv muaj zog NRT cov khoom yuav haum rau koj.
Kauj Ruam 2. Muaj kev txhawb nqa
Txawm hais tias koj tab tom txiav luam yeeb tag nrho, lossis tsuas yog sim txhawm rau haus luam yeeb ntau dhau mus rau hauv qhov koj pom tias yog kev tswj hwm kev coj noj coj ua ntau dua, muaj kev txhawb nqa tuaj yeem pab tau zoo. Yog tias koj paub txog lwm tus phooj ywg lossis txheeb ze uas tab tom hla tib yam kev ntshaw, hu lossis sau ib leeg, lossis koom ua ke kom mus kev ntev lossis khiav. Yog tias koj tsis paub ib tus neeg uas tau txiav txim siab txiav luam yeeb lossis txo lawv txoj kev haus luam yeeb, koj tuaj yeem koom nrog pab pawg txhawb nqa online.
Nrhiav pab pawg txhawb nqa online los ntawm kev tshawb fawb online rau pab txhawb kev haus luam yeeb. Ntau tus tswvcuab mus sij hawm ntev tau dhau los ntawm qhov koj tab tom hla, thiab tuaj yeem muaj peev xwm muab kev txhawb nqa lossis lus qhia yuav ua li cas tswj hwm koj txoj kev ntshaw
Kauj Ruam 3. Xav txog e-luam yeeb
E-luam yeeb, tseem hu ua vape cwjmem, yog lwm txoj hauv kev uas tsis tuaj yeem siv tau rau kev haus luam yeeb. Cov khoom lag luam no feem ntau muaj cov tshuaj tsw qab thiab nicotine, txawm hais tias qee cov luam yeeb e-luam yeeb kuj tseem muaj ntau yam tsis muaj nicotine.
Thaum e-luam yeeb tsis tas yuav muaj kev nyab xeeb, lawv tso cai rau cov neeg haus luam yeeb kom tsis txhob nqus cov pa luam yeeb tiag tiag thaum tswj hwm (thiab, qhov zoo tshaj, txo) cov tshuaj nicotine uas tau siv txhua hnub
Kauj Ruam 4. Mus ntsib cov chaw tsis haus luam yeeb
Yog tias koj muaj lub sijhawm nyuaj ua txhaum koj tus cwj pwm nicotine, nws yuav pab tau mus rau qhov chaw pej xeem, xws li tsev noj mov thiab qee qhov chaw ua si, txwv tsis pub haus luam yeeb. Nyob ib puag ncig lwm tus neeg tsis haus luam yeeb tuaj yeem txhawb siab, thiab yog tias tsis muaj dab tsi ntxiv uas koj paub tias koj yuav tsis muaj teeb pom kev zoo thaum koj nyob hauv qhov chaw ntawd.
Kauj Ruam 5. Paub thaum twg los txiav koj tus kheej
Nws tsis ua li cas yog tias koj plam ib zaug ib pliag thiab haus luam yeeb ntawm ib hnub "tawm". Tab sis nws yog ib qho tseem ceeb kom paub tias qhov no zoo ib yam li noj ib hnub dag ntawm kev noj zaub mov. Koj tsis tuaj yeem ua raws hnub ib hnub yog tias koj xav kom zam dhau los ua cov neeg haus luam yeeb. Qhov tseem ceeb yog txiav koj tus kheej tom qab haus luam yeeb ib zaug, yog tias koj yuav tsum muaj.
- Sim ntxiv dag zog rau koj tus kheej qhov txwv txwv tsuas yog nqa ib lossis ob daim luam yeeb rau koj ntawm txhua lub sijhawm. Koj tuaj yeem khaws nws hauv lub thawv luam yeeb hnyav uas tsis tas li, lossis yuav ib lub hnab yas me me luam yeeb.
- Ib lub tswv yim zoo dua yog kom zam kev nqa luam yeeb nrog koj thaum koj tawm hauv tsev "hnub". Txoj kev ntawd, yog tias koj xa mus rau koj qhov kev ntshaw, koj paub tias koj tsuas yog tuaj yeem haus luam yeeb yog tias ib tus neeg kam muab ib qho ntawm lawv rau koj.
Txoj Kev 3 ntawm 3: Nkag Siab Li Cas Kev Raug Rho Tawm
Kauj Ruam 1. Kawm paub qhov cuam tshuam ntawm kev haus luam yeeb
Cov luam yeeb muaj ntau, ntau yam tshuaj lom neeg, feem ntau yog cov uas muaj nicotine. Nicotine tau pom tias yog kev quav yeeb quav tshuaj xws li heroin lossis cocaine. Qib qis ntawm kev siv nicotine ua rau muaj kev zoo siab me ntsis vim kev tso tawm ntawm dopamine thiab kev maj mam adrenaline me me uas nrog rau kev haus luam yeeb. Nicotine tseem ua rau lub plawv dhia so, ua rau cov tawv nqaij sov, thiab txo cov ntshav ntws hauv lub cev.
- Kev haus luam yeeb tau paub tias ua rau mob qog noj ntshav, nrog rau mob hlab ntsha tawg, kab mob hauv lub plawv, ntshav khov, thiab mob ntsws ntev (COPD). Nws kuj tau pom tias ua rau raug mob rau txhua lub cev hauv lub cev.
- Kev haus luam yeeb yog kev quav yeeb quav tshuaj. Coob leej neeg lees paub qhov teeb meem kev haus luam yeeb ua rau lub cev, tab sis tsis muaj peev xwm txiav luam yeeb.
Kauj Ruam 2. Nkag siab txog kev haus luam yeeb
Ntau tus neeg haus luam yeeb hauv zej zog tau lees tias lawv tsis quav ntsej, thiab tuaj yeem txiav tawm txhua lub sijhawm lawv xav tau. Txawm li cas los xij, ntawm qib tshuaj lom neeg, txawm tias cov neeg haus luam yeeb hauv lub hlwb ua rau muaj kev nkag siab zoo rau nicotine. Kev soj ntsuam lub paj hlwb tau qhia txog kev txhim kho thiab ntom ntawm dendrites hauv ib feem ntawm lub hlwb cuam tshuam nrog kev quav yeeb quav tshuaj.
Cov kev tshawb fawb tau qhia tias txawm tias cov neeg haus luam yeeb pib muaj kev txo qis hauv cov hnub uas lawv tuaj yeem hla mus yam tsis muaj kev tshaib kev nqhis, uas qhia tias txawm tias kev haus luam yeeb/kev sib raug zoo feem ntau yog pib ntawm kev quav yeeb quav tshuaj
Kauj Ruam 3. Txiav txim siab seb koj puas yog neeg quav yeeb quav tshuaj
Yog tias koj tseem xav txog koj tus kheej hauv kev sib raug zoo/haus luam yeeb yam tsis muaj kev pheej hmoo tiag tiag ntawm kev quav yeeb quav tshuaj, tej zaum koj twb raug quav lawm. Cov kws paub txog kev puas siab ntsws thiab kws kho mob tau suav sau cov npe tshuaj uas hais txog kev haus luam yeeb uas yuav muaj txiaj ntsig zoo los ntsuas koj tus kheej kev haus luam yeeb. Ib qho "yog" cov lus teb rau ib qho ntawm cov lus nug hauv qab no qhia rau cov kws kho mob tias kev quav yeeb quav tshuaj tau pib lawm:
- Koj puas tau sim txiav luam yeeb tab sis ua tsis tau?
- Koj puas pom koj tus kheej haus luam yeeb vim nws nyuaj rau txiav luam yeeb?
- Koj tam sim no lossis koj puas tau hnov zoo li koj tau haus luam yeeb/nicotine?
- Koj puas tau ntsib kev muaj zog, tsis xav tau kev haus luam yeeb?
- Koj puas tau xav tias koj xav tau luam yeeb?
- Koj puas pom nws nyuaj kom tsis txhob haus luam yeeb hauv cov chaw lossis xwm txheej uas koj paub tias koj yuav tsum tsis txhob haus luam yeeb?
- Thaum koj tsis tau haus luam yeeb ob peb hnub, koj puas pom nws nyuaj rau mloog?
- Tom qab tsis haus luam yeeb ib pliag, koj puas chim siab dua?
- Tom qab tsis haus luam yeeb ib pliag, koj puas xav tias yuav tsum haus luam yeeb sai?
- Thaum koj tsis tau haus luam yeeb li ob peb hnub, koj puas tau hnov tshee, nyob tsis tswm, lossis txhawj xeeb?
Kauj Ruam 4. Txiav txim siab mus ntsib kws kho mob
Yog tias koj txhawj xeeb txog koj qib lossis ntau zaus ntawm kev haus luam yeeb, lossis yog tias koj tau sim txiav luam yeeb ob peb zaug thiab tsis ua tiav, koj yuav xav txiav txim siab tham nrog koj tus kws kho mob. Tus kws kho mob yuav tuaj yeem pab koj txhim kho txoj kev kho mob txhawm rau tswj hwm ob lub cev thiab tus cwj pwm ntawm koj kev quav yeeb quav tshuaj/kev vam khom, thiab cov phiaj xwm kho mob no feem ntau ua tiav.
Lub tswv yim
- Thaum koj tsis tuaj yeem zam kev haus luam yeeb hauv ib hnub tsis haus luam yeeb, sim ua kom txaus siab koj cov kev xav tau nrog lwm yam uas koj nyiam. Piv txwv li, kas fes yog qhov kev xaiv zoo rau kev haus luam yeeb. Kho koj tus kheej rau lub khob zoo nkauj tshwj xeeb thiab siv koj lub sijhawm haus nws.
- Sim tsis txhob haus luam yeeb ua ntej menyuam yaus. Yog tias koj yog menyuam yaus, nco ntsoov tias hauv qee qhov kev coj noj coj ua nws raug txiav txim siab ua luam yeeb nyob rau ntawm cov txwj laus. Tawm ntawm kev hwm rau peb cov hluas thiab peb cov txwj laus, haus luam yeeb qhov twg nws yog qhov tsawg tshaj plaws.
- Txheeb xyuas cov hnub tsis haus luam yeeb thiab haus luam yeeb hauv daim ntawv qhia hnub thiab saib lawv tas li. Nws tuaj yeem pab txo koj cov kev ntshaw thiab nce koj qhov kev txiav txim siab.
- Kev haus luam yeeb ib puag ncig menyuam yaus tuaj yeem ua rau mob pob ntseg mob uas mob heev. Sim nrhiav lwm qhov kom haus luam yeeb lossis tawm tsam qhov xav tau.
Lus ceeb toom
- Feem ntau cov neeg haus luam yeeb dhau los ua neeg haus luam yeeb ntev tom qab qee lub sijhawm.
- Paub tias nicotine paub tias yog kev quav yeeb quav tshuaj, thiab los ntawm kev ua si "kev muaj peev xwm" kev ua si koj ua rau muaj kev pheej hmoo ntawm kev quav yeeb quav tshuaj.
- Koj tsis tas yuav muaj kev quav yeeb quav tshuaj kom raug kev mob qog noj ntshav lossis lwm yam mob qog noj ntshav.
- Cov lus qhia no yog rau cov neeg uas haus luam yeeb tam sim no. Yog tias koj tsis haus luam yeeb tam sim no, tsis txhob pib. Kev haus luam yeeb yog qhov muaj yees ntau, thiab koj yuav tsum muaj zog heev-xav txiav luam yeeb lossis txawm tias yuav txo qis.
- Kev haus luam yeeb yog #1 ua rau tiv thaiv kev tuag hauv Tebchaws Meskas.
- Kev haus luam yeeb yog paub tias ua rau mob qog noj ntshav thiab feem ntau ua rau muaj kev phom sij rau koj kev noj qab haus huv.
