Yuav ua li cas kom tsis txhob haus luam yeeb: Kev daws qhov mob siab rau

Txoj kev nqaj yog ib qho muaj zog, ua rau hnov ​​qab haus luam yeeb. Kev ntshaw mus yog qhov muaj zog thaum koj ua ntej tawm.

Thaum koj tau txiav luam yeeb thawj zaug, koj lub cev yuav hla hauv cov nicotine tawm mus. Koj yuav mloog zoo li nkees, nkees, thiab muaj mob taub hau. Sij hawm dhau los, koj tuaj yeem tiv cov kev xav no los ntawm kev haus luam yeeb ib tus luam yeeb.

Cov chaw thiab cov haujlwm tuaj yeem ua rau cov kev ntshaw mus. Yog tias koj tau haus luam yeeb tom qab noj mov lossis thaum koj tham hauv lub xov tooj, tej yam no yuav ua rau koj ntshaw luam yeeb.

Koj tuaj yeem cia siab tias yuav muaj kev nqhis dej rau ob peb lub lis piam tom qab koj tawm. Thawj 3 hnub tej zaum yuav yog qhov phem tshaj plaws. Raws li sijhawm ntau dhau mus, koj txoj kev ntshaw mus yuav tsum tsis muaj dab tsi ntau.

NPAJ AHEAD

Xav txog qhov yuav tawm tsam kev ntshaw mus yav dhau los tuaj yeem pab koj kov yeej lawv li cas.

Sau npe. Sau cov laj thawj uas koj tawm. Sau cov npe nyob rau qee qhov pom kom koj thiaj li nco tau koj tus kheej txog qhov zoo ntawm kev txiav luam yeeb. Koj daim ntawv teev npe yuav suav nrog:

• Kuv yuav muaj zog ntau.
• Kuv yuav tsis tsaug zog hnoos.
• Kuv cov khaub ncaws thiab ua pa yuav hnov ​​tsw zoo dua.
• Qhov ntev dua kuv tsis haus luam yeeb, qhov tsawg kuv yuav huam luam yeeb.

Ua kev cai. Koj yuav pom koj tus kheej xav tias koj tsuas tuaj yeem haus luam yeeb 1 tus luam yeeb xwb. Txhua yam luam yeeb uas koj haus luam yeeb yuav ntxias kom koj haus luam yeeb ntau dua. Cov kev cai tsim qauv los pab koj hais qhov tsis tau. Koj cov cai tej zaum yuav suav nrog:

• Thaum kuv muaj cov nqaj nqaj, Kuv yuav tos 10 feeb kom pom tias nws kis.
• Thaum kuv muaj ib lub nqaj, Kuv yuav taug kev nce thiab nqis ntaiv 5 zaug.
• Thaum kuv muaj cov nqhis nqhis, kuv yuav noj cov zaub ntug hauv paus lossis cov ceg ntoo uas kuv pom.

Teem cov khoom plig. Npaj khoom plig rau txhua theem ntawm txiav koj tau txais los ntawm. Lub sijhawm ntev koj mus tsis tau haus luam yeeb, qhov nqi zog loj dua. Piv txwv li:

• Tom qab 1 hnub uas tsis haus luam yeeb, muab nqi zog rau koj tus kheej nrog phau ntawv tshiab, DVD lossis album.
• Tom qab 1 lub lis piam, mus saib qhov chaw koj xav tau ntev li chaw ua si lossis tsev cia puav pheej.
• Tom qab 2 lub lis piam, kho koj tus kheej rau nkawm khau tshiab lossis daim pib mus rau kev ua si.

Tham rov rau koj tus kheej. Muaj qee zaum koj xav tias koj yuav tsum haus luam yeeb dhau hnub ntxhov siab. Qhia koj tus kheej tham pep:

• Kev ntshaw mus yog ib feem ntawm kev txiav, tab sis kuv tuaj yeem nkag mus los ntawm nws.
• Txhua txhua hnub kuv mus tsis haus luam yeeb, kev tawm yuav yooj yim dua.
• Kuv tau ua tej yam nyuaj ua ntej; Kuv tuaj yeem ua qhov no.

TSIS TXAUS SIAB RAU LUB TEEB MEEM

Xav txog txhua qhov xwm txheej uas ua rau koj xav haus luam yeeb. Thaum tsim nyog, zam cov xwm txheej no. Piv txwv li, koj yuav tsum tsis txhob siv sijhawm nyob nrog cov phooj ywg uas haus luam yeeb, mus kev noj mov, lossis mus koom kev lom zem ib pliag. Siv sijhawm nyob rau hauv cov chaw pej xeem uas tsis pub haus luam yeeb. Sim ua tej yam koj nyiam xws li mus ua yeeb yaj kiab, khw muag khoom, lossis ua yeeb yam nrog cov phooj ywg tsis haus luam yeeb. Txoj kev no koj tuaj yeem pib koom nrog kev haus luam yeeb nrog kev lom zem.

NRHIAV KOJ TUS KHEEJ

Khaws koj ob txhais tes thiab lub qhov ncauj kom tibneeg hu tauj coob thaum koj tau siv los tsis tuav luam yeeb. Koj tuaj yeem:

• Siv tus cwj mem, pob kev nyuaj siab, lossis cov roj hmab band
• Quav zaub rau noj txom ncauj
• Ntos los yog ua ib yam nkau
• Zom cov pos hniav tsis muaj piam thaj
• Nqa quav ciab los sis do hauv koj qhov ncauj
• Noj cov carrots, zaub kav, lossis kua tev

TSHUAJ TSHIAB TXOJ KEV RELAX

Coob leej siv haus luam yeeb los daws kev ntxhov siab. Sim cov kev tawm dag zog tshiab los pab ntxias koj tus kheej:

• Ua pa sib sib zog nqus los ntawm koj lub qhov ntswg, tuav nws li 5 feeb, tso pa tawm maj mam los ntawm koj lub qhov ncauj. Sim ua qhov no ob peb zaug kom txog thaum koj hnov ​​koj tus kheej so.
• Mloog zaj nkauj.
• Nyeem ib phau ntawv lossis mloog ib kab kaw suab.
• Sim ua yoga, tai chi, lossis kev pom.

KEV PAB CUAM

Kev tawm dag zog muaj ntau yam txiaj ntsig. Kev txav koj lub cev tuaj yeem txo qis kev nqhis. Nws tseem tuaj yeem ua rau koj lub siab thiab kev mob siab.

Yog tias koj tsuas muaj tsawg lub sijhawm, so me ntsis thiab taug kev thiab nce ntaiv ntaiv, dhia hauv qhov chaw, lossis zaum zaum sawv. Yog tias koj muaj sijhawm ntau, mus rau qhov chaw dhia ua si, mus taug kev, caij tsheb kauj vab, lossis ua lwm yam ntxiv mus 30 feeb lossis ntau dua.

Yog tias koj tsis xav tias koj tuaj yeem txiav tawm ntawm koj tus kheej, hu koj tus kws kho mob. Kev hloov tshuaj Nicotine yuav pab koj tso txoj kev ntshaw mus los ntawm thawj theem thiab qhov nyuaj tshaj plaws ntawm kev txiav.

American Cancer Society lub vev xaib. Txiav kev haus luam yeeb: pab rau kev nqhis thiab cov xwm txheej nyuaj. www.cancer.org/healthy/stay-away-from-tobacco/guide-quitting-smoking/quitting-smoking-help-for-cravings-and-tough-situations.html. Hloov kho thaum Lub Kaum Hlis 31, 2019. Nkag mus Lub Kaum Hlis 26, 2020.

Cov Chaw Tiv Thaiv thiab Tiv Thaiv Kab Mob lub vev xaib. Cov lus qhia los ntawm cov neeg haus luam yeeb yav dhau los. www.cdc.gov/tobacco/campaign/tips/index.html. Hloov kho Lub Xya Hli 27, 2020. Nkag mus Lub Kaum Hlis 26, 2020.

George TP. Nicotine thiab luam yeeb. Hauv: Goldman L, Schafer AI, eds. Goldman's Cecil TshuajCov. 26th ed. Philadelphia, PA: Elsevier; 2020: chap 29.

Ussher MH, Faulkner GEJ, Angus K, Hartmann-Boyce J, Taylor AH. Cov kev tawm dag zog tawm ntawm kev txiav luam yeeb. Cochrane Database Syst RevCov. 2019; (10): CD002295. DOI: 10.1002 / 14651858.CD002295.pub6.

• Kev Txiav Luam Yeeb