Yuav ua li cas kom tsis txhob haus luam yeeb: Kev daws qhov teeb meem zoo

Raws li koj kawm paub yuav ua li cas nyob tsis muaj haus luam yeeb, koj tuaj yeem poob qis tom qab koj txiav luam yeeb. Ib plam sib txawv dua li qhov rov sib hloov tag nrho. Ib qho kev swb tshwm sim thaum koj haus luam yeeb ib lossis ntau dua luam yeeb, tab sis tom qab ntawd rov qab mus kom tsis txhob haus luam yeeb. Los ntawm kev coj ua tam sim ntawd, koj tuaj yeem rov qab taug txoj kev tom qab txoj kev nqes tes.

Cov lus qhia no tuaj yeem pab koj tso tseg qhov kev ua kom thim rov qab los ntawm kev haus luam yeeb puv sij hawm.

Txiav kev haus luam yeeb tam sim ntawd. Yog tias koj yuav cov ntawv luam yeeb ntawm pob luam yeeb, rhuav pov tseg cov seem. Yog tias koj ua luam yeeb ntau los ntawm tus phooj ywg, hais kom tus phooj ywg ntawd tsis txhob muab luam yeeb ntxiv rau koj

Tsis txhob twv koj tus kheej. Coob leej neeg txiav luam yeeb ntau zaus ua ntej lawv txiav luam yeeb rau qhov zoo. Yog tias koj tau ntxhov siab tom qab zawv zawg, nws yuav ua rau koj xav haus luam yeeb ntau dua.

Rov qab mus rau qhov pib dua. Nco qhia koj tus kheej tias vim li cas koj thiaj xav txiav luam yeeb. Sau thawj 3 yam laj thawj los ntawm koj lub khoos phis tawm, hauv koj lub tsheb, hauv tub yees, lossis lwm qhov chaw koj yuav pom nws thawm hnub.

Kawm los ntawm nws. Saib dab tsi ua rau koj swb, tom qab ntawd nqis tes ua kom tsis txhob muaj qhov xwm txheej ntawd yav tom ntej. Cov cuab yeej rau txoj kev ywj pheej tuaj yeem suav nrog:

• Cov cwj pwm qub nyiam haus luam yeeb hauv tsheb lossis tom qab noj mov
• Nyob ze cov neeg haus luam yeeb
• Haus cawv
• Haus luam yeeb ua ntej tshaj plaws thaum sawv ntxov

Txais yuav cwj pwm tshiab. Thaum koj xav txog dab tsi ua rau koj poob, npaj txoj kev tshiab ntawm tiv thaiv qhov kev xav haus luam yeeb. Piv txwv li:

• Muab koj lub tsheb ntxuav kom huv thiab ua kom tsis muaj pa taws.
• Txhuam koj cov hniav tom qab txhua pluas noj.
• Yog tias koj cov phooj ywg taws teeb, zam koj tus kheej kom koj tsis tas saib lawv haus luam yeeb.
• Txwv koj haus dej ntau npaum li cas. Koj yuav tsum zam tsis txhob haus cawv ib pliag tom qab koj tawm.
• Teem ib tag kis tshiab sawv ntxov lossis yav tsaus ntuj uas tsis suav nrog luam yeeb.

Tsim kev txawj daws teeb meem. Tej zaum koj yuav tau ua qhov tsis zoo los yog muaj kev ntxhov siab lossis lub siab lub zog. Tsim txoj hauv kev tshiab los daws kev ntxhov siab kom koj thiaj li dhau los ntawm lub sijhawm nyuaj uas tsis muaj luam yeeb.

• Kawm paub yuav ua li cas nrog kev ntshaw mus
• Nyeem txog kev tswj hwm kev ntxhov siab thiab xyaum cov tswv yim
• Koom nrog pab pawg txhawb nqa lossis txheej txheej kom pab koj txiav luam yeeb
• Tham nrog cov phooj ywg lossis cov neeg hauv tsev neeg uas koj ntseeg siab

Txuas ntxiv cov kev hloov kho nicotine. Koj yuav tau hnov ​​tias koj tsis tuaj yeem haus luam yeeb thiab siv cov kev hloov pauv nicotine (NRT) tib lub sijhawm. Thaum qhov no muaj tseeb, ib pliag ib pliag tsis txhais tau tias koj yuav tsum nres NRT. Yog tias koj tab tom siv nicotine gum lossis lwm daim ntawv ntawm NRT, khaws nws. Nws yuav pab koj tawm tsam kev haus luam yeeb tom ntej.

Khaws cov kab hauv kev saib. Yog koj haus luam yeeb, saib nws yog qhov ua txhaum ib zaug. Npleem tsis txhais tau tias koj ua tsis tiav. Koj tuaj yeem tawm mus rau qhov zoo.

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.

Prescott E. Cov kev cuam tshuam txog kev ua neej. Hauv: de Lemos JA, Omland T, eds. Kab Mob Hlwb Hlwb Ntev: Tus Khuj Hlwb rau Braunwald's Kab Mob PlawvCov. Philadelphia, PA: Elsevier; 2018: chap 18.

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