Nkag siab txog kev pheej hmoo ntawm kev haus luam yeeb thiab tom qab ntawd txiav txim siab txiav luam yeeb yog cov kauj ruam zoo tshaj plaws thiab muaj zog uas cov neeg haus luam yeeb tuaj yeem ua tau. Thaum koj tau txiav txim siab qhov ntawd, txawm li cas los xij, nws yuav siv dag zog kom tsis txhob haus luam yeeb. Paub txog kev quav yeeb quav tshuaj nicotine ua haujlwm li cas thiab yuav tiv thaiv kev thim rov qab li cas yuav tso cai rau koj tawm tsam rov qab tiv thaiv kev xav tsis tau uas ua raws li kev txiav txim siab kom tsis txhob haus luam yeeb. Thawj hnub thiab lub lim tiam yam tsis muaj luam yeeb yog qhov nyuaj tshaj plaws, tab sis nws tau yooj yim dua nrog lub sijhawm. Nrog nws!
Cov kauj ruam
Ntu 1 ntawm 3: Nkag Siab Dab Tsi Ua Rau Koj Xav Tau
Kauj Ruam 1. Paub txog koj cov qauv ua
Cov neeg haus luam yeeb tsis koom nrog txhua tus luam yeeb nrog lwm yam haujlwm. Xav txog yam dej num twg ua rau koj haus luam yeeb. Koj tsis tuaj yeem zam txhua ntawm lawv, tab sis nkag siab tias lawv yog dab tsi yuav txhawb koj kom tsis txhob ua rau lawv. Nov yog qee qhov xwm txheej ua rau raug:
- Haus cawv
- Tsav tsheb
- Kev so ntawm haujlwm
- Haus kas fes
- Tom qab pw ua ke
- Tom qab noj hmo
- Thaum muaj teeb meem nyuaj siab
Kauj Ruam 2. Paub txog koj cov kev cuam tshuam hauv zej zog
Ib yam li nrog cov qauv ua rau, cov neeg haus luam yeeb tsis nco qab koom nrog txhua tus luam yeeb nrog ntau yam kev ua ub no. Tsis zoo li cov qauv ua rau, ntau yam kev cuam tshuam hauv zej zog tuaj yeem zam tau, tshwj xeeb tshaj yog thaum pib ntawm kev sim txiav luam yeeb. Nov yog qee qhov xwm txheej hauv zej zog uas tuaj yeem ua rau xav tau:
- Mus rau ib qho bar lossis ib tog neeg
- Nyob ib ncig ntawm lwm tus neeg haus luam yeeb
- Kev ua koob tsheej
- So thaum ua haujlwm
Kauj Ruam 3. Paub txog cov tsos mob nicotine tshem tawm
Nicotine yog ib yam tshuaj muaj yees hauv lub cev, thiab koj lub cev tau siv los siv tas li. Ntev koj haus luam yeeb ntev dua, qhov qhia tau ntau dua cov tsos mob yuav raug tshem tawm. Qee yam uas yuav ua rau muaj kev ntxhov siab, chim siab, thiab tshee tshee thaum txiav luam yeeb:
- Tsis hnov tsw ntawm cov luam yeeb
- Hnov cov luam yeeb thiab xav haus luam yeeb
- Poob qhov saj ntawm cov luam yeeb
- Plam qhov kev xav ntawm luam yeeb hauv koj txhais tes lossis lub qhov ncauj
Kauj Ruam 4. Paub thiab teb rau kev xav thiab kev xav ntawm lub siab
Txhua yam los ntawm kev ntxhov siab mus rau qhov tsis txaus siab tuaj yeem ua rau koj pom kev. Thaum koj nkag siab koj tus kheej qhov tshwm sim, koj tuaj yeem hais qhia lawv thaum lawv tshwm sim. Tham nrog lawv nrog phooj ywg lossis tus hlub tuaj yeem mus ntev rau kev tshem tawm lawv raws li qhov ua rau.
Kauj Ruam 5. Nkag siab tias kev ntshaw yog ib ntus
Cov tsos mob ntawm lub cev tsis zoo ntawm kev tshem tawm nicotine tsuas yog siv ob peb hnub. Kev xav ntawm lub siab xav nyob ntev li ob peb lub lis piam, thiab qee zaum ntev dua, tab sis zam tsis tau zoo dua nrog lub sijhawm. Nco ntsoov koj tus kheej ntau zaus tias kev ntxhov siab uas koj yuav ntsib yog tsis ruaj khov, thiab tsuas yog ib feem ntawm kev hloov pauv mus rau lub neej tsis muaj haus luam yeeb.
Ntu 2 ntawm 3: Tiv Thaiv Kev Xav
Kauj Ruam 1. Zam txim rau koj kev cuam tshuam hauv zej zog
Peb tau tham txog qee qhov xwm txheej hauv zej zog uas feem ntau ua rau kev ntshaw. Xav txog txoj hauv kev kom zam lossis hloov cov xwm txheej ntawd. Tej zaum koj yuav tsum tau hloov ib ntus koj cov kev coj noj coj ua.
Kauj Ruam 2. Mus ntsib cov chaw tsis muaj pa luam yeeb
Tsawg lub sijhawm koj siv hauv cov xwm txheej nyiam haus luam yeeb, tsawg dua qhov koj yuav muaj kev ntshaw. Nyob ntawm seb koj nyob qhov twg, kev haus luam yeeb tseem yuav raug tso cai hauv ntau qhov chaw pej xeem, tab sis ntawm no yog qee cov tswv yim rau cov chaw uas ib txwm tsis tso cai luam yeeb:
- Cov yeeb yaj kiab ua yeeb yam
- Tsev khaws puav pheej
- Tsev qiv ntawv
- Khw khw
Kauj Ruam 3. Zam koj tus kheej nrog cov haujlwm tshiab
Koj lub cev tau siv los ua qhov tshwj xeeb uas cuam tshuam nrog luam yeeb. Thaum koj txiav luam yeeb, koj tshem tawm kev haus luam yeeb ib txwm nyob hauv koj lub qhov ncauj thiab txhais tes, qhov pom kev tiag tiag ntawm cov luam yeeb thiab siv cov ashtray. Hloov cov dej num tshiab hauv lawv qhov chaw yuav pab tshem tawm cov kev ntshaw. Sim ib lossis ntau qhov ntawm cov lus qhia hauv qab no:
- Tuav tus cwj mem, lub pob nyem lossis cov hlua roj hmab
- Chew cov pos hniav
- Nqa ntawm lollipops lossis cov khoom qab zib nyuaj
- Knit, ua qhov puzzle lossis ua video games
- Tuav ib cov quav cab, tus pas txhuam hniav los yog ib qho popsicle lo rau hauv koj lub qhov ncauj
Kauj Ruam 4. Ua qee yam qoj ib ce
Kev tawm dag zog lub cev tsis tsuas yog cuam tshuam koj lub siab, nws pib txheej txheem kho koj lub cev thiab tuaj yeem tiv thaiv qee yam ntawm cov tsos mob ntawm lub cev.
Kauj Ruam 5. Hloov koj tus cwj pwm noj
Muaj ob peb pluas noj me me thaum nruab hnub ntau dua li ob peb pluas noj loj. Tswj cov ntshav qab zib nyob rau hauv txoj kev no tswj hwm koj lub zog thiab pab tiv thaiv kom txhob haus luam yeeb.
Kauj Ruam 6. Nrhiav txoj hauv kev los so
Cov tsos mob ntawm lub cev thiab kev puas siab puas ntsws tshwm sim los ntawm kev txiav luam yeeb tuaj yeem ua rau muaj kev ntxhov siab thiab ntxhov siab. Sim ib qho ntawm cov dej num no:
- Yoga or tai chi
- Ua pa nqus pa
- Mloog nkauj lossis nyeem ntawv
- Kev xav
Kauj Ruam 7. Tshem tawm cov teeb meem tshwm sim ntawm koj lub tsev
Pov tseg ib pob ntawv zais ntawm cov luam yeeb thiab tshem tawm ntawm txhua qhov ashtrays.
Kauj Ruam 8. Sim hloov tshuaj nicotine
Cov tshuaj Nicotine, lozenges thiab cov pos hniav txhua qhov pab txhawm rau txo cov tsos mob ntawm lub cev tshem tawm ntawm nicotine, uas ua rau koj nyob kaj siab lug.
Kauj Ruam 9. Raug Tus Cwj Pwm Hloov (HR) kho
Kev kho HR tuaj yeem pab txo qis tus cwj pwm coj rov qab thiab yaum. Tus kws kho mob tuaj yeem qhia koj yuav ua li cas cuam tshuam koj tus kheej thaum muaj kev tshaib kev nqhis, teb rau cov teeb meem nyuaj siab yam tsis haus luam yeeb, thiab daws thaum muaj kev tshaib plab tshwm sim. Tham nrog tus kws paub txog kev noj qab haus huv hlwb saib seb HR puas haum rau koj.
Ntu 3 ntawm 3: Tuav Kev Xav Raws Li Lawv Muaj
Kauj Ruam 1. Nco koj tus kheej vim li cas koj thiaj xav txiav luam yeeb
Qhia seb yog vim li cas koj thiaj xav txiav luam yeeb, suav nrog koj kev noj qab haus huv thiab kev noj qab haus huv ntawm cov neeg nyob ib puag ncig koj.
Kauj Ruam 2. Tsis txhob sim daws cov kev ntshaw ib leeg
Siv koj li kev txhawb nqa tag nrho, los ntawm koj tus kws kho mob rau koj tsev neeg. Siv daim ntawv thov ntawm koj lub xov tooj, lossis hu rau Nicotine Anonymous ntawm 1-800-QUIT TAM SIM NO.
Kauj Ruam 3. Cia kev ntshaw mus dhau
Yog tias koj pib xav haus luam yeeb, yaum koj tus kheej kom tos li 10 lossis 15 feeb ua ntej txiav txim siab qhov ntawd. Hauv ib ntus, qhov kev ntshaw yuav dhau mus, tso cai rau koj xaiv qhov kev xav ntau dua. Lub sijhawm no, pib ua haujlwm uas yuav nyob nrog koj lub sijhawm.
Sim zom ntawm cov pos hniav nicotine lossis siv thaj ua rau thaj los pab tiv thaiv koj txoj kev ntshaw
Kauj Ruam 4. Hloov cov khoom noj txom ncauj zoo thaum koj xav haus luam yeeb
Muaj cov kua, cov zaub ntug hauv paus lossis txawm tias lub raj mis dej tsis txhob haus luam yeeb. Nws yog qhov zoo rau koj thiab nyob ntawm koj lub qhov ncauj thiab txhais tes kom txog thaum qhov kev mob siab dhau mus.
Kauj Ruam 5. Ua lwm yam-txhua yam
Thaum muaj kev ntshaw tshwm sim, nws yog qhov zoo tshaj kom tsis txhob nyob ntawm seb koj yuav tsum zam kev muab dab tsi rau nws. Hloov chaw, tsuas yog nrhiav lwm yam los ua. Xav txog yam tshiab ua rau tsib feeb lossis yog li txhua tus luam yeeb siv los nyob. Kev rhuav tshem koj li qub yuav pab koj kom tsis txhob haus luam yeeb, thiab.
