Kev siv Nicotine, suav nrog kev haus luam yeeb, haus luam yeeb tsis haus luam yeeb thiab nqus pa luam yeeb e-luam yeeb, yog ib qho tseem ceeb ua rau muaj kev noj qab haus huv tsis xwm yeem thiab kab mob. Kev haus luam yeeb/txiav luam yeeb nicotine yog ib qho kev tiv thaiv txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau tiv thaiv mob qog noj ntshav, mob ntsws, mob plawv, vascular teeb meem, mob hlab ntsha tawg, thiab ntau yam mob ntxiv. Nicotine cov pos hniav zoo li Nicorette lossis Nicoderm yog cov pab txiav luam yeeb. Lawv tau tsim los txiav cov neeg haus luam yeeb tawm ntawm cov luam yeeb los ntawm kev muab lawv qis qis ntawm cov nicotine, tsis muaj cov carcinogens ntawm luam yeeb. Hmoov tsis zoo, qee tus neeg ncaws ib tus cwj pwm rau lwm tus thiab dhau los ua cov pos hniav no. Ua siab tawv yog tias koj xav ua txhaum koj txoj kev zom-tiv thaiv kev ntshaw, nrhiav kev txhawb nqa, thiab paub qhov txaus ntshai ntawm kev siv mus sij hawm ntev.
Cov kauj ruam
Ntu 1 ntawm 3: Ua txhaum Tus Cwj Pwm ntawm Koj Tus Kheej
Kauj Ruam 1. Tos tawm ntawm kev ntshaw
Koj vam tias yuav tsis haus luam yeeb ntxiv yog tias koj tab tom zom cov pos hniav nicotine. Tab sis, koj tseem muaj kev quav yeeb quav tshuaj rau nicotine thiab nws cov kev cuam tshuam. Qhov ntawd txhais tau tias yog kev ntshaw. Kev mob lub cev feem ntau siv sijhawm tsawg dua tsib feeb, yog li sim tos lawv los ntawm kev cuam tshuam koj tus kheej, ncua kev yaum, lossis koom nrog hauv kev ua ub no. Sim tawm cov txheej txheem daws teeb meem thiab nrhiav ib qho uas ua haujlwm rau koj.
- Ib qho lus qhia yog ua 10 nqus pa tob tob (lossis suav txog 10), taug kev mus rau lub dab dej rau ib khob dej txias, thiab maj mam haus nws kom txog thaum kev ntshaw ploj mus.
- Sim mus taug kev, ntxuav tais diav, tu tsev, lossis ua teb. Hu rau phooj ywg rau kev txhawb nqa lossis xav txog.
- Xwb, khaws phau ntawv nthuav nrog koj. Nqa phau ntawv nrog tus cwj mem lossis lub cim sau thiab nyeem thaum koj xav tias xav tau, sau ntawv thiab nyob hauv koj lub siab.
Kauj Ruam 2. Nrhiav qhov hloov pauv ntawm cov pos hniav
Koj yuav xav tsis thoob thaum kawm tias tsuas yog tsawg tus neeg siv cov pos hniav nicotine ua tau raws li tus qauv ntawm kev quav yeeb quav tshuaj. Qhov no tsis txhais tau tias koj tsis muaj tus cwj pwm, thiab qee tus neeg siv tau txais cov tsos mob tawm. Tab sis nws muaj feem ntau tias koj tus cwj pwm yog kev puas siab puas ntsws. Tej zaum koj yuav zom vim koj xav tias muaj kev ntxhov siab, tshee tshee, lossis tawm yam tsis muaj nws.
- Kev zom ntawm cov pos hniav nicotine tas mus li tuaj yeem yog qhov kho qhov ncauj rau koj. Sim lwm yam ntxiv hauv nws qhov chaw, xws li cov pos hniav tsis muaj nicotine lossis kua txob.
- Sim zom ntawm cov dej khov, cov pos hniav (ua los ntawm cov tshuaj cog), lossis zib ntab.
- Koj tseem tuaj yeem koom nrog koj lub qhov ncauj los ntawm kev noj cov khoom noj txom ncauj zoo. Chew ntawm qee cov carrots, celery, lossis dib.
- Nco ntsoov tias zom cov luam yeeb tsis yog lwm txoj hauv kev zoo, vim nws muaj ntau yam khoom xyaw tib yam ua rau mob qog noj ntshav zoo li luam yeeb.
Kauj Ruam 3. Kawm kom pom thiab tsis lees paub qhov tsim nyog
Tib neeg lub hlwb muaj tswv yim thiab tuaj yeem ua pov thawj txog txhua yam. Koj yuav pom koj tus kheej xav, "Dab tsi yog qhov raug mob hauv tsuas yog ib daim hnub no?" Nov yog qhov kev txiav txim siab thiab tuaj yeem cuam tshuam koj kev rau siab tawm mus. Kawm paub pom cov kev xav no thiab tshem tawm lawv.
- Kev txiav txim siab yog kev zam txim. Nws yog kev sim tsim cov laj thawj rau ua qee yam uas koj paub, tob tob, koj yuav tsum tsis txhob ua tiag. Nws yog ib hom kev dag ntxias tus kheej.
- Saib xyuas rau qhov laj thawj zoo li, "Dab tsi yog qhov raug mob hauv ib qho?" "Kuv nyob hauv kev tswj; Kuv tuaj yeem nres txhua lub sijhawm kuv xav tau, "" Hnub no yog qhov tshwj xeeb, Kuv muaj hnub nyuaj siab tiag tiag, "lossis" Kev zom yog kuv txoj kev daws teeb meem nkaus xwb."
- Thaum koj lees paub qhov tsim nyog, nco koj tus kheej vim li cas koj thiaj xav txiav kev zom hauv thawj qhov chaw. Txheeb xyuas koj cov laj thawj. Sau lawv thiab nqa lawv hauv koj lub hnab ris, yog tias xav tau.
Kauj Ruam 4. Ua haujlwm tas li
Cov kev tshawb fawb pom tias kev tawm dag zog ib txwm tuaj yeem txo qhov tsis zoo ntawm kev tshem tawm nicotine. Ua haujlwm tawm yuav ua rau koj xav tsis thoob thiab tso kev xav-zoo endorphins, tab sis tseem tsom koj lub siab ntawm kev ua thiab kom deb ntawm cov pos hniav. Ua kom tsawg kawg 150 feeb ntawm kev tawm dag zog nruab nrab ib lub lim tiam lossis 75 feeb ntawm kev tawm dag zog.
- Ua ib ce uas koj nyiam. Qhov no yuav yog taug kev, khiav, ua luam dej, caij tsheb kauj vab, lossis qhia kom hnyav.
- Xav txog kev koom nrog chav kawm qoj ib ce, xws li yoga, pilates, lossis seev cev aerobic.
- Koj kuj tseem tuaj yeem ua pab pawg ncaws pob hauv kev sib tw ncaws pob, xws li ntaus pob, hockey, lossis softball.
Kauj Ruam 5. Tsis txhob muaj xwm txheej txaus ntshai
Txhua tus neeg uas tau haus luam yeeb nicotine paub tias lawv muaj lub sijhawm tsis muaj zog - yam khoom, kev paub, qhov chaw, lossis tib neeg uas yuav ua rau koj mob siab rau nicotine. Thiab qee lub sijhawm thiab qhov chaw tsis zoo dua li lwm qhov. Koj puas muaj kev ntshaw ntau dua thaum koj nyob nrog cov phooj ywg haus luam yeeb, piv txwv li, lossis kev sib raug zoo ntawm qhov bar? Nov yog koj cov xwm txheej muaj kev pheej hmoo siab.
- Cov teeb meem no tuaj yeem ua rau koj tsis tsuas yog zom cov pos hniav thaum koj tab tom txiav luam yeeb, tab sis txawm pib haus luam yeeb dua.
- Zam, zam, zam. Siv koj cov haujlwm so mus rau lwm qhov yog tias koj tau txais kev tshaib plab thaum koj cov phooj ywg haus luam yeeb. Yog tias koj tau txais kev tshaib kev nqhis ntawm cov tuav, tawm mus tsawg dua lossis nrhiav lwm qhov chaw xws li khw kas fes.
- Koj puas muaj lub siab xav zom tom qab noj mov? Txij li thaum koj tseem yuav tsum tau noj, txiav txim siab zom ntawm tus pas txhuam hniav dua.
- Yog tias koj pom koj xav zom lossis haus luam yeeb thaum koj ntxhov siab, nkees, lossis txhawj xeeb, nws yog qhov tseem ceeb uas koj nrhiav tau ntau txoj hauv kev los daws cov kev xav no. Sim sau phau ntawv qhia txog seb koj zoo li cas los daws kev ntxhov siab. Xaiv yam haujlwm tshiab kom tiv thaiv kev tshaib plab thiab ua rau koj lub hlwb nyob li ntawd koj tsis muaj sijhawm los xav txog kev ntshaw.
Ntu 2 ntawm 3: Kev daws thiab Tau Kev Txhawb Nqa
Kauj Ruam 1. Muaj lub network nyob hauv qhov chaw
Tham nrog cov phooj ywg thiab tsev neeg uas ntseeg siab thiab thov kom lawv nyob ntawd rau kev txhawb nqa kev coj ncaj ncees thiab txhawb nqa. Qhia lawv paub tias koj tab tom hla dab tsi. Lawv yuav tsum tsuas yog zoo siab heev los pab koj.
- Koj tuaj yeem nug koj cov neeg txhawb nqa rau yam tshwj xeeb. Piv txwv li, koj tuaj yeem thov lawv tsis txhob haus luam yeeb lossis siv cov khoom lag luam nicotine nyob ib puag ncig koj. Tej zaum lawv tuaj yeem muaj cov khoom noj txom ncauj zoo uas koj nyiam nyob ib puag ncig thaum twg koj mus ntsib.
- Koj kuj tseem xav tau lub pob ntseg zoo siab. Nug yog tias koj tuaj yeem tso cua lossis hu rau lawv yog tias koj nyob rau lub sijhawm tsis muaj zog.
Kauj Ruam 2. Koom nrog pab pawg txhawb nqa
Caj npab koj tus kheej nrog kev txhawb nqa ntau dua li tsuas yog tsev neeg thiab phooj ywg. Muaj ntau txoj kev haus luam yeeb thiab pab txhawb kev txiav luam yeeb nicotine. Nrhiav ib qho thiab qhia koj cov kev paub nrog lwm tus neeg uas paub qhov tseeb koj tab tom hla.
- Saib online lossis hauv phau ntawv xov tooj rau kev haus luam yeeb thiab pab pawg txhawb nqa nicotine hauv koj thaj chaw. Hu xov tooj kom paub ntau ntxiv lossis mus ntsib thawj zaug hauv tus neeg. Tseem yuav muaj pab pawg txhawb nqa online nyob hauv chav sib tham yog tias koj tsis tuaj yeem siv lub cev mus rau lub rooj sib tham.
- Piv txwv li, Nicotine Anonymous yog qhov tsis muaj txiaj ntsig, 12-kauj ruam txoj haujlwm ntawm kab Alcoholics Anonymous.
- Cov koom haum zoo li American Cancer Society, National Cancer Institute, thiab National Institutes of Health kuj tseem tuaj yeem muab cov npe ntawm pab pawg txhawb nqa rau koj.
Kauj Ruam 3. Tau txais kev sab laj
Koj tus cwj pwm nyiam nicotine yog ib qho kev xav ntawm lub hlwb lossis lub cev, tej zaum ob qho tib si, thiab yuav tsim nyog tau txais kev quav tshuaj. Sim teeb tsa kev teem sijhawm nrog kws kho mob lossis kws sab laj uas cuam tshuam nrog kev quav yeeb quav tshuaj yog tias koj mob siab txog txiav luam yeeb, thiab nws tuaj yeem pab koj ncaws nws ib zaug thiab rau txhua qhov.
- Tus kws pab tswv yim yuav muab tswv yim rau koj los daws. Piv txwv li, nws yuav muaj koj sim Cognitive Behavioral Therapy lossis CBT. Qhov no yuav qhia koj kom paub txog koj tus cwj pwm muaj teeb meem thiab kawm paub lwm txoj hauv kev zoo dua.
- Koj tus kws kho mob yuav muaj koj tham txog kev zom cov pos hniav cuam tshuam rau koj lub neej, piv txwv li, thiab nws qhov zoo thiab qhov tsis zoo. Nws tseem tuaj yeem qhia koj kom txo qis koj cov kev ntshaw thiab zam cov xwm txheej "muaj kev pheej hmoo" kom zam kev poob qis.
Ntu 3 ntawm 3: Luj Qhov Risks
Kauj Ruam 1. Tham nrog koj tus kws kho mob txog qhov txaus ntshai ntawm cov pos hniav nicotine
Cov kws kho mob sau ntawv nicotine cov pos hniav raws li kev pab txiav luam yeeb luv. Lawv ib txwm tsis qhia leej twg siv nws ntau dua ib mus rau ob hlis. Txawm tias yog ib feem ntawm kev kho mob ntev dua rau cov neeg haus luam yeeb, cov pos hniav nicotine tsis tsim los siv ntau dua 12 lub hlis.
- Cov tib neeg uas zom rau lub sijhawm ntev feem ntau qhia txog kev mob hauv puab tsaig.
- Nicotine cov pos hniav tseem muaj cov khoom txhawb nqa uas ua rau cov hlab ntshav nqaim, nce koj lub plawv dhia, thiab nce koj cov ntshav siab. Yog li cov neeg siv yuav muaj kev pheej hmoo siab mob plawv thiab mob hauv siab.
- Nicotine cuam tshuam rau koj lub cev tiv thaiv kab mob, ua rau muaj kev pheej hmoo ntawm cov hlab plawv, ua pa thiab mob plab zom mov. Nws tuaj yeem ua rau koj muaj teeb meem metabolic syndrome (uas ua rau koj muaj feem yuav mob ntshav qab zib), cuam tshuam rau koj kev noj qab haus huv ntawm kev ua me nyuam, thiab ntau ntxiv.
Kauj Ruam 2. Paub txog kev pheej hmoo mob qog noj ntshav
Peb paub tseeb tias kev haus luam yeeb ua rau mob qog noj ntshav. Yog li tuaj yeem zom cov luam yeeb, lwm yam khoom lag luam uas muaj nicotine. Qee qhov kev tshawb fawb nrog cov tsiaj sim qhia tias kev siv nicotine mus sij hawm ntev feem ntau thiab hauv cov pos hniav tuaj yeem ua rau koj muaj kev pheej hmoo mob qog noj ntshav, ib yam.
- Txawm li cas los xij, cov pos hniav Nicotine txawv ntawm kev haus luam yeeb. Nws xa cov tshuaj maj mam los ntawm cov ntaub so ntswg hauv koj lub qhov ncauj thiab nkag mus rau hauv koj cov ntshav ntau qeeb dua, ntawm qhov qis dua, thiab tsis muaj cov khoom xyaw tib yam li luam yeeb.
- Kev pheej hmoo mob qog noj ntshav los ntawm cov pos hniav kuj tseem tsis tau muaj pov thawj. Thaum nicotine yog tshuaj lom heev thiab txawm tias lom nyob rau hauv cov tshuaj ntau, cov kws tshawb fawb tseem tsis tau qhia txog tam sim no tias nws tuaj yeem ua rau mob qog noj ntshav ntawm nws tus kheej.
- Nco ntsoov tias kev tshawb fawb tsis meej. Kev zom cov pos hniav nicotine tuaj yeem tsim kev puas tsuaj, tab sis peb tseem tsis tau paub tiag. Txawm li cas los xij, kev pheej hmoo ntawm tag nrho qis dua li kev haus luam yeeb.
Kauj Ruam 3. Ua qhov zoo tshaj rau koj
Coob leej neeg uas zom cov pos hniav nicotine tsis tas yuav muaj kev quav tshuaj, tsawg kawg ntawm lub cev. Lawv ua vim tias lawv ntshai tsam poob thiab rov qab haus luam yeeb. Qhov no yog qhov laj thawj zoo zoo los txuas ntxiv zom. Thaum kawg, txawm li cas los xij, koj yuav tsum txiav txim siab rau koj tus kheej.
- Nug koj tus kheej seb koj puas tau npaj tso tseg zom cov pos hniav nicotine thiab xav tias nyab xeeb uas koj yuav tsis thim rov qab ntawm cov luam yeeb.
- Ntsuas qhov zoo thiab qhov tsis zoo. Yog tias xav tau, sau lawv rau hauv daim ntawv qhia seb cov pos hniav nicotine cuam tshuam rau koj lub neej li cas, zoo thiab tsis zoo.
- Qhov tseem ceeb tshaj plaws, paub tias, raws li qhov peb paub, kev haus luam yeeb yog qhov txaus ntshai dua li zom cov pos hniav nicotine.
