Kev haus dej haus cawv thiab haus luam yeeb sib koom tes rau qee tus neeg, thiab txiav ob leeg tib lub sijhawm tuaj yeem nyuaj. Kev rov zoo yuav tsum yog hais txog kev muaj kev ywj pheej, thiab txiav cawv thiab haus luam yeeb ua ke txhais tau tias nkag siab tob dua ntawm kev ywj pheej ntawm tus kheej thiab kev cog lus tias yuav nyob tsis muaj kev quav yeeb quav tshuaj.
Cov kauj ruam
Ntu 1 ntawm 6: Ua Kom Taus
Kauj Ruam 1. Sau seb cawv thiab luam yeeb cuam tshuam rau koj li cas
Muaj cov ntawv sau tseg ntawm qhov tsis zoo ntawm cawv thiab luam yeeb yuav ua qhov nco ntsoov tas li vim li cas koj thiaj xaiv txiav luam yeeb. Khaws nws rau hauv qhov chaw koj tuaj yeem siv nws yooj yim.
- Xav txog kev noj qab haus huv ntawm lub cev lossis kev puas siab puas ntsws vim yog haus luam yeeb thiab cawv. Koj puas tau hnyav lossis poob qis los ntawm kev siv? Koj puas npau taws yam tsis muaj cawv, lossis txhawj xeeb yam tsis haus luam yeeb?
- Coob leej neeg xaiv txiav tawm kev quav yeeb quav tshuaj vim lawv hnov mob thiab nkees ntawm kev mob thiab nkees, thiab koom nrog kev quav yeeb quav tshuaj ntau dua li qhov ua tau zoo ntawm cov tshuaj.
- Xav txog tias kev haus luam yeeb thiab cawv cuam tshuam nrog koj kev sib raug zoo thiab lub neej kev sib raug zoo li cas.
- Xav txog kev siv nyiaj txiag haus cawv thiab haus luam yeeb raug koj.
Kauj Ruam 2. Nrhiav koj qhov tshwm sim
Siv phau ntawv sau tseg teev sijhawm txhua hnub koj haus luam yeeb lossis haus cawv. Sau cov kev xav lossis xwm txheej ua ntej siv cawv thiab luam yeeb. Zam cov xwm txheej uas yuav ua rau koj yav tom ntej.
- Qhov tshwm sim tuaj yeem nkag mus rau hauv kev sib cav nrog koj tsev neeg lossis qee yam tsis ua haujlwm zoo.
- Vim tias cawv thiab nicotine yog cov tshuaj sib cuam tshuam ntau, ib tus tuaj yeem ua rau lwm tus. Piv txwv li, yog tias koj pib haus cawv, koj yuav xav haus luam yeeb.
Kauj Ruam 3. Teeb lub hom phiaj
Ua kom pom tseeb tias koj xav tso tseg tag nrho lossis maj mam taper koj siv. Thaum qee tus yuav xav txiav tawm vim kev noj qab haus huv lossis lwm yam laj thawj, lwm tus tuaj yeem xav txiav tawm vim yog vim li cas kev kho mob lossis vim tias lawv muaj kev quav yeeb quav tshuaj. Xav txog koj cov laj thawj thiab tom qab ntawd xaiv koj lub hom phiaj. Yog tias koj yog cawv, nws yog qhov zoo tshaj kom txiav cawv tawm tag nrho thiab tsis txhob txo nws.
- Cov neeg uas haus luam yeeb muaj lub sijhawm nyuaj tshaj tawm cov cawv thiab tseem yuav rov zoo dua li cov neeg tsis haus luam yeeb. Teem cov hom phiaj uas suav nrog txiav tawm ob qho nicotine thiab cawv ua ke.
- Sau hnub tim rau txhua lub hom phiaj txhawm rau txhim kho kev cog lus.
Ntu 2 ntawm 6: Npaj rau Kev Hloov
Kauj Ruam 1. Tshem tawm txhua yam tshuaj muaj yees hauv tsev
Muab pov tseg tag nrho cov luam yeeb thiab nchuav cawv rau hauv lub dab dej.. Nug lwm tus neeg hauv koj tsev neeg los txhawb nqa koj kom koj lub tsev tsis txhob haus cawv thiab haus luam yeeb, yog li koj tuaj yeem zam kev ntxias txhua hnub.
Kauj Ruam 2. Pov tseg txhua yam uas ua rau koj nco txog kev haus luam yeeb lossis haus cawv
Tsis txhob tuav koj lub teeb nrig uas koj nyiam tshaj, koj lub hwj, lossis tsom iav qhov muag. Kev hloov pauv txoj kev ua neej nyob zoo li no yog qhov zoo tshaj yog tias koj zam qhov pom tsis tu ncua ntawm koj tus cwj pwm qub.
Kauj Ruam 3. Zam qhov chaw uas tib neeg haus luam yeeb lossis haus dej
Nyob ze cov chaw uas xav kom haus luam yeeb thiab haus dej tuaj yeem ua rau txaus ntshai thaum koj sim txiav luam yeeb. Tsis txhob tuav tuav thiab lwm qhov chaw uas yuav muaj cawv thiab haus luam yeeb.
Zaum hauv ntu tsis haus luam yeeb ntawm cov khw noj mov thiab xaiv chav tsev tsis haus luam yeeb
Kauj Ruam 4. Siv sijhawm so ntawm cov neeg uas haus/haus luam yeeb tas li
Nyob ib puag ncig koj tus kheej nrog cov tib neeg uas koom nrog tus cwj pwm uas koj tab tom sim zam yuav tuaj yeem ntxias. Piav rau lawv tias koj tab tom tshem cov tshuaj hauv koj lub neej thiab yuav tsis koom nrog cov dej num uas cuam tshuam nrog kev haus cawv lossis haus luam yeeb. Tsim kom nrug deb ntawm cov neeg uas yuav tsis txhawb koj hauv koj txoj kev xav kom tsis txhob haus cawv thiab haus luam yeeb.
Kauj Ruam 5. Tsis txhob muaj xwm txheej txaus ntshai
Cov xwm txheej pheej hmoo siab tuaj yeem suav nrog kev nyob ib leeg, nkees, npau taws, thiab tshaib plab. Cov xwm txheej no tuaj yeem ua rau koj xav tias muaj kev phom sij thiab nquag siv cawv lossis haus luam yeeb. Paub txog thaum koj xav tias koj yuav tuaj txog ntawm ib qho xwm txheej no thiab kawm tiv thaiv lawv kom tsis txhob pib.
Nco ntsoov tias koj tau pw txaus, noj txhua hnub, thiab tsis cais koj tus kheej hauv kev sib raug zoo kom zam dhau qhov xwm txheej pheej hmoo no. Yog tias koj xav tias npau taws tuaj, ceeb toom koj tus kheej kom so thiab cia nws dhau mus yam tsis nyob ntawm cawv thiab luam yeeb
Ntu 3 ntawm 6: Tiv Thaiv Kev Txom Nyem
Kauj Ruam 1. Hloov siv cawv thiab haus luam yeeb nrog ntau txoj hauv kev
Nco ntsoov tias kev siv cawv thiab haus luam yeeb muab kev txhawb nqa zoo vim tias lawv pab koj daws kev ntxhov siab thiab nruj. Sim txhawm rau txheeb xyuas seb yam twg zoo uas koj tau ntsib los ntawm kev siv cawv thiab haus luam yeeb, thiab tawm tswv yim sib txawv qhov muag kom tau txais tib qho kev tso tawm. Kev daws teeb meem tuaj yeem suav nrog so thiab ua pa tob tob, tham nrog phooj ywg, lossis taug kev.
Kauj Ruam 2. Koom nrog txoj haujlwm qoj ib ce
Kev tawm dag zog feem ntau pab txo cov tsos mob tawm, thiab nws muab qee yam rau koj ua thaum koj tau txais kev ntshaw. Kev tawm dag zog kuj tseem pab txo kev ntxhov siab txhua hnub. Xav txog kev caij tsheb kauj vab, ua yoga, taug kev tus dev, lossis dhia hlua.
Kauj Ruam 3. Txaus siab rau yam haujlwm tshiab
Ntxiv qhov haujlwm tshiab tuaj yeem pab koj tsom koj lub zog zoo thiab ntxiv kev nkag siab lub ntsiab lus rau koj lub neej. Sim qee yam tshiab uas zoo li lom zem thiab nthuav.
Yam haujlwm tshiab tuaj yeem suav nrog caij nthwv dej, xaws khaub ncaws, sau ntawv, lossis kawm ntaus guitar
Kauj Ruam 4. Zam txim rau koj tus kheej
Yog tias koj tau txais kev ntshaw lossis ntsib kev thim me me, siv kev cuam tshuam kom txog thaum qhov kev mob siab dhau mus. Txhob cuam tshuam koj lub siab thiab koj lub cev. Yog tias koj xav tau, zom cov pos hniav, tham taug kev, qhib lub qhov rais, lossis pib ua haujlwm tshiab.
Kauj Ruam 5. Nrhiav txoj hauv kev los so
Kev so yog tus yuam sij rau kev rov zoo. Mounting nro tuaj yeem ua rau rov tshwm sim. Yog tias koj tsis xav tias koj muaj sijhawm so, xav txog lub sijhawm koj siv nrog cawv thiab luam yeeb, thiab hloov nws nrog kev so.
Cov dej num xws li taug kev, nyeem ntawv, thiab ua tib zoo xav tuaj yeem yog txoj hauv kev zoo los so
Kauj Ruam 6. Tso cai rau koj tus kheej qee yam khoom noj
Txhua leej txhua tus xav tau qee yam kev phem hauv lub neej - tsuas yog ua rau lawv muaj kev noj qab haus huv tag nrho. Txaus siab rau cov dej khov me me txhua lub sijhawm tam sim no, lossis yuav qee cov dej qab zib uas muaj cov pa roj carbon ntau. Thaum nyob noj qab haus huv yog qhov tseem ceeb, muab koj tus kheej tso me ntsis kom koj tsis txhob hnov qab tsis lees paub txhua qhov kev tsis txaus siab uas koj siv los nyiam.
Kauj Ruam 7. Nyob twj ywm
Zoo dua koj tiv nrog kev tshaib kev nqhis tsawg dua koj txoj hauv kev rov qab los. Cov tib neeg uas txiav luam yeeb thiab haus cawv tib lub sijhawm zoo li tsis muaj kev tshem tawm hnyav thiab ntsib kev pheej hmoo rov zoo dua.
Ntu 4 ntawm 6: Tiv Thaiv Kev Raug Tshem Tawm
Kauj Ruam 1. Saib xyuas cov tsos mob tawm
Thaum tso cawv lossis haus luam yeeb, lub cev yuav ntsib kev tshem tawm yam tsis siv ntxiv. Cov tsos mob ntawm kev haus luam yeeb thiab cawv tuaj yeem suav nrog: kev ntxhov siab, kev nyuaj siab, qaug zog, mob taub hau, xeev siab, tshee, mob plab, thiab ua rau lub plawv dhia nce.
Kauj Ruam 2. Saib xyuas kev tshem tawm
Thaum haus luam yeeb tuaj yeem ua rau tsis zoo rau lub cev thiab kev xav, kev tshem tawm cawv tuaj yeem ua rau txaus ntshai. Qhov hnyav ntawm cov tsos mob tshem tawm cawv txawv ntawm koj haus ntau npaum li cas, ntev npaum li cas, thiab koj li kev noj qab haus huv. Qee cov tsos mob tuaj yeem pib nyob rau ob peb teev tom qab haus dej haus cawv, nce hauv ob peb hnub, thiab txhim kho hauv ib lub lim tiam.
- Kev tshem dej cawv tuaj yeem ua rau pom cov tsos mob uas ua rau muaj teeb meem kev puas siab puas ntsws thiab lub paj hlwb. Qhov no tuaj yeem suav nrog kev tshee ntawm lub cev, ntxhov siab, tsis muaj zog, ntshai, ua kom pom kev thiab qaug dab peg. Nrhiav kev kho mob yog tias koj ntsib cov tsos mob no.
- Yog tias koj yog tus neeg haus dej ntev thiab hnyav, txiav txim siab kev noj qab haus huv saib xyuas kev noj qab haus huv.
Kauj Ruam 3. Nrhiav kev pabcuam tshuaj
Txawm hais tias tsis muaj tshuaj yuav muaj los kho cawv thiab nicotine ua ke, kev cuam tshuam muaj los kho kev quav dej quav cawv thiab kev quav yeeb quav tshuaj nicotine.
- Cov tshuaj yuav tshuaj tuaj yeem siv los kho kev quav cawv, suav nrog kev siv naltrexone, acamprosate, thiab disulfiram. Cov tshuaj no tuaj yeem pab tshem tawm cov tsos mob thiab rov ua dua.
- Xaiv ib txoj hauv kev rau tshem tawm nicotine. Thaum qee tus neeg txiav luam yeeb "qaib ntxhw txias", lwm tus xaiv kom txo qis cov tshuaj nicotine kom txo qis cov tsos mob tawm. Ntau qhov kev xaiv muaj rau kev hloov pauv nicotine xws li cov pos hniav, thaj ua rau thaj, tshuaj tsuag qhov ntswg thiab tshuaj noj tshuaj (xws li bupropion) thaum koj lub cev hloov mus rau qib qis ntawm nicotine.
Ntu 5 ntawm 6: Koom Nrog Hauv Kev Kho Mob
Kauj Ruam 1. Nrhiav tus kws kho mob
Nws nyuaj rau kov yeej kev quav tshuaj rau koj tus kheej, thiab tus kws kho mob tuaj yeem yog qhov muaj txiaj ntsig zoo thiab txhawb nqa. Ua haujlwm nrog tus kws kho mob tuaj yeem suav nrog tham txog kev xav hauv lub siab, nrhiav kev daws teeb meem, tiv thaiv kev rov qab los, thiab khawb tob kom nkag siab txog kev xav ua rau muaj kev quav yeeb quav tshuaj.
- Kev nyob ua ke nrog kev kho mob yog qhov tseem ceeb, tshwj xeeb tshaj yog hais txog kev tiv thaiv kev rov kis mob.
- Kev quav tshuaj tuaj yeem nyob ua ke lossis ua rau muaj kev puas siab puas ntsws xws li tus mob schizophrenia, kev nyuaj siab, ntxhov siab, lossis kev puas siab puas ntsws bipolar. Ua ke nrog kev kho mob, cov tshuaj yuav tshuaj tuaj yeem kho cov kev puas siab puas ntsws uas ua rau muaj kev quav yeeb quav tshuaj.
Kauj Ruam 2. Tau txais kev tshuaj ntsuam xyuas
Kev tshuaj ntsuam xyuas kev noj qab haus huv tuaj yeem pab txheeb xyuas seb cov luam yeeb thiab cawv tau cuam tshuam rau koj lub cev li cas. Ua haujlwm nrog kws kho mob txhawm rau pab txhim kho koj lub cev kev noj qab haus huv. Lawv kuj tseem tuaj yeem muab tshuaj noj kom txo qis kev cia siab ntawm nicotine.
Ob qho cawv thiab nicotine tuaj yeem ua mob hnyav rau koj lub cev. Ua siab ncaj nrog koj tus kws kho mob thiab thov kuaj xyuas kev noj qab haus huv ntawm koj lub siab, lub plawv, ob lub raum, thiab lub ntsws
Kauj Ruam 3. Nrhiav kev kho mob hauv tsev
Yog tias koj ntshai koj tsis tuaj yeem txiav tawm ntawm koj tus kheej, xav txog qhov chaw rov ua haujlwm. Lub chaw kho mob hnyav tuaj yeem pab koj daws qhov teeb meem ntawm lub cev thiab kev xav ntawm kev quav yeeb quav tshuaj thiab txiav tawm hauv qhov chaw saib xyuas thiab txhawb nqa. Ib txoj haujlwm tuaj yeem pab koj txiav txim siab yuav ua li cas ntxuav lub cev thiab yuav saib xyuas koj lub cev thiab lub siab lub ntsws thaum koj nqes los ntawm cawv thiab nicotine. Cov khoos kas kho mob suav nrog mob hnyav thiab saib xyuas lub hlwb.
Kev kho mob feem ntau suav nrog kev kho tus kheej thiab pab pawg uas tsom mus rau kev mob hlwb. Tej zaum yuav siv tshuaj los kho thiab saib xyuas kev puas siab puas ntsws thaum kho
Ntu 6 ntawm 6: Nrhiav Kev Txhawb Nqa
Kauj Ruam 1. Sau npe kev pab ntawm cov phooj ywg thiab cov txheeb ze uas txhawb nqa
Koj muaj feem yuav tsum tsis txhob haus luam yeeb thiab haus luam yeeb yog tias koj nrhiav kev txhawb nqa los ntawm cov neeg nyob ib puag ncig koj. Hais kom lawv txhawb nqa koj los ntawm kev tsis haus cawv thiab haus luam yeeb ib puag ncig koj.
Kauj Ruam 2. Nrhiav kev lav ris
Yog tias koj muaj lwm tus phooj ywg uas tab tom nrhiav txiav luam yeeb thiab haus luam yeeb ib yam nkaus, ua daim ntawv cog lus rau kev xaiv noj qab haus huv. Txheeb xyuas nrog txhua txhua hnub thiab tuav ib leeg lav ris rau koj cov kev xaiv.
Kauj Ruam 3. Nrhiav pab pawg hauv zos
Mus cuag cov pab pawg tsis haus luam yeeb, xws li tsis haus luam yeeb Alcoholics Anonymous thiab lwm pab pawg txhawb nqa, zoo li Nicotine Anonymous. Sib tham txog koj kev siv zog hauv ib puag ncig txhawb nqa nrog cov tib neeg uas qhia kev paub zoo ib yam tuaj yeem ua rau txhua qhov sib txawv hauv koj txoj kev txiav luam yeeb.
Kauj Ruam 4. Nyob hauv ib lub zej zog uas paub qab hau
Yog tias koj txhawj xeeb txog kev nyob nrog cov neeg uas tuaj yeem ua rau koj haus cawv lossis haus luam yeeb nicotine, txiav txim siab nrhiav lub tsev vwm uas txwv tsis pub haus cawv thiab nicotine. Txhua tus tib neeg nyob hauv lub tsev tsis pom zoo pom zoo kom nyob ntsiag to thiab tsim lub zej zog muaj kev lav phib xaub rau ib leeg.
Yees duab - Los ntawm kev siv qhov kev pabcuam no, qee cov ntaub ntawv yuav raug muab qhia rau YouTube
Lub tswv yim
- Zam kev lom zem thiab kev lom zem uas cuam tshuam nrog haus luam yeeb lossis cawv.
- Tsis txhob mus nrog koj cov phooj ywg lossis cov neeg ua haujlwm ua haujlwm thaum lawv "haus luam yeeb so."
- Npaj cov dej num uas haus luam yeeb thiab haus dej tsis zoo nrog cov neeg uas tsis haus cawv thiab luam yeeb.
