PANGA PLAN YANU YOSIYIRA

Mwayi wanu wosiya kusuta fodya ndi wabwinoko mukakhala ndi ndondomeko yosiyaniranatu.

Kodi njira yabwino kwambiri yosiyira kusuta, kusuta kapena zinthu zina zafodya ndi iti? Palibe njira imodzi yolondola yosiyira. Ngati munayesapo njira ina m'mbuyomu ndipo sinagwire ntchito, ganizirani kuyesa ina. Tikudutsani njira zopangira ndikugwiritsa ntchito dongosolo lanu losiya.

KUSIYA KUYAMBA TSOPANO.
PANGANI PANGANI.
Kusiya ndi kovuta, koma
KUKONZEKERETSA
kumawonjezera kupambana kwanu. Malizitsani njira 6 zosavuta kuti mupeze dongosolo lanu losiya. Pangani dongosolo lanu losiya potsatira njira zomwe zili pansipa. Mutha kutsitsa, kusindikiza ndi kuwonjezera dongosolo lanu losiya pamakalendala anu apa intaneti.
1
KHALANI TSIKU ANU WOSIIYA
Yambani ndi kusankha tsiku limene mwasiya
Sankhani tsiku mkati mwa masabata awiri otsatirawa. Izi zidzakupatsani nthawi yokwanira yokonzekera.
Zabisika
TSIKU LOYAMUKA*
TSIKU LOYAMUKA*
mwezi
tsiku
chaka
Chikonga chachoka m'dongosolo lanu.

Zizindikiro za kusiya thupi zimazimiririka.

Zilakolako zochokera ku zoyambitsa maganizo ndi chizolowezi zingapitirire.
2
SANKHANI ZIFUKWA ZANU ZOSIYIRA
Pali zifukwa zambiri zosiyira kusuta, ndudu zamagetsi (fodya za e-fodya) kapena kugwiritsa ntchito mitundu ina ya fodya. Zonse ndi zabwino. Sankhani zifukwa zanu. Adzawonjezedwa ku "My Quit Plan" yomwe mwasankha.
- Khalani wathanzi
- Sungani ndalama
- Kununkhira bwino
- Okondedwa anga
3
DZIWANI ZOMWE ZAKUPEMBEDZA
Kudziwa zomwe zimakuyambitsani kumakuthandizani kuti mukhale olamulira. Mukasiya koyamba, mungafune kupeweratu zoyambitsa zanu. Pambuyo pokhala osasuta kwa kanthawi, mungapeze njira zina zothanirana ndi zomwe zikuyambitsani. Sankhani zinthu zomwe zimakupangitsani kusuta fodya. Adzawonjezedwa ku "My Quit Plan" makonda anu.
Zoyambitsa Maganizo
- Kumva kupsinjika
- Kukhala ndi nkhawa
- Kumverera pansi
- Kukhala wosungulumwa
- Kumva kutopa
- Kuzizira pambuyo pa ndewu
Zoyambitsa chizolowezi
- Kuyankhula pafoni
- Kumwa mowa
- Kuwonera kanema
- akuyendetsa
- Kumaliza chakudya
- Kumwa khofi
- Kupuma pantchito
- Pambuyo pogonana
Zoyambitsa Zamagulu
- Kupita ku bar
- Kupita kuphwando
- Kuwona wina akusuta
4
KONZANI KULIMBANA NDI ZOKHUMBA
Zilakolako zimangotenga mphindi zochepa chabe—koma mphindi zimenezo zingakhale zopambanitsa. Sankhani mitundu ya zilakolako zomwe mumakonda kukhala nazo. Maupangiri othana ndi zilakolako izi adzawonjezedwa ku "My Quit Plan" yomwe mudapanga.
Kukonda
- Kodi muyenera kutanganidwa ndi manja ndi pakamwa?
  Gwirani kaphesi m'manja mwanu ndikupumira.
  Sewerani ndi ndalama kapena paperclip kuti manja anu akhale otanganidwa.
- Kodi mumasuta fodya kuti muchepetse kupsinjika maganizo kapena kusintha maganizo anu?
  Yesetsani kupuma mozama kuti mukhazikike mtima pansi kapena kuchita zopumira kuti muwuze nthunzi.
  Pitani kwa abwenzi, abale, ndi alangizi mukafuna wina woti mulankhule naye.
- Kodi mumavutika kukhala otanganidwa ndi kutanganidwa?
  Lembani mndandanda wa ntchito zomwe mungathe kukwaniritsa pamene chilakolako chikugunda. Mndandandawu ungaphatikizepo ntchito zapakhomo, kuyankha maimelo, kuchita zinthu zina, kapena kukonzekera tsiku lotsatira.
- Kodi mumakwiya komanso kuda nkhawa popanda kusuta?
  Nicotine replacement therapy (NRT), monga zigamba, chingamu, kapena lozenges, zimathandizira kuthetsa zizindikiro zanu zosiya. Lankhulani ndi dokotala wanu kuti muwone mtundu wa NRT womwe uli woyenera kwa inu.
- Kodi mumagwiritsa ntchito fodya powonjezera mphamvu?
  Kuti mphamvu zanu zikhazikike, chitani masewera olimbitsa thupi nthawi zonse ndikudya zokhwasula-khwasula zathanzi tsiku lonse.
  Onetsetsani kuti mukugona mokwanira usiku kuti musamade nkhawa masana.
- Kodi mumasuta fodya chifukwa ndi yabwino komanso yosangalatsa?
  Dzichitireni nokha zosangalatsa zina. Mverani nyimbo zomwe mumakonda, konzani kanema wausiku ndi anzanu kapena sungani ndudu yanu, ndudu za e-fodya, fodya wotafuna kapena ndalama zafodya kuti musangalale mwapadera mukafika pachimake chopanda fodya.
5
TAYANSI ZAKUKUMBUTSO ZA Fodya
Kuwona zikumbutso za fodya kumapangitsa kuti zikhale zovuta kukhala osasuta. Chotsani zikumbutso zilizonse m'nyumba mwanu, mgalimoto ndi kuntchito kwanu tsiku losiya lisanakwane. M'munsimu muli mndandanda wa zikumbutso zofala ndi momwe mungathanirane nazo. Mndandandawu udzawonjezedwa ku "My Quit Plan" yomwe mwasankha.
Konzekerani kusiya
- Chapani zovala zanu, makamaka jekete lomwe mumavala popuma utsi.
- Yeretsani galimoto yanu.
- Chotsani machesi, zotengera phulusa, ndi zotayira ndudu zilizonse zomwe zingakhale kunja kwa nyumba yanu.
- Ikani zinthu zolimbana ndi chilakolako—monga ngati mapesi, chingamu, chikonga, kapena mndandanda wa ntchito zapakhomo—m’malo amene mumasunga ndudu zanu, zotengera phulusa, machesi, ndi zoyatsira.
6
SIYANI NDI ZOTHANDIZA ZOWONJEZERA
802quits.org ili ndi zida zambiri zopangira kusiya kukhala kosavuta. Onani zinthu izi ndikusankha zomwe zimakusangalatsani. Adzawonjezedwa ku "My Quit Plan" yomwe mwapanga makonda ndi chidziwitso cha momwe mungagwiritsire ntchito.
Thandizeni
- Siyani pa Foni
  Imbani 1-800-QUIT-NOW Thandizo losiya laulere laulere ndi kuphunzitsa m'modzi-m'modzi. Quitline Coaches amapezeka 24/7, ndi chithandizo chowonjezera kudzera pa imelo ndi malemba. Zimaphatikizapo zigamba zaulere, chingamu ndi ma lozenges.
- Siyani Mwa Munthu
  Pezani thandizo losiya ndi chithandizo chamagulu ang'onoang'ono a Vermont Quit Partners. Misonkhano ya mlungu ndi mlungu ya masabata 4 mpaka 6 imapezeka m’boma lonse. Zimaphatikizapo zigamba zaulere, chingamu ndi ma lozenges.
- Siyani Paintaneti
  Pa 802quits.org, siyani nokha mothandizidwa ndi zida zapaintaneti ndi zinthu monga ma board board. Zimaphatikizapo zigamba zaulere, chingamu ndi ma lozenges.
- Siyani Mankhwala
  Kugwiritsa ntchito mankhwala ndi/kapena chikonga cholowa m'malo (NRT) kungapangitse mwayi wanu wosiya kusuta. Lankhulani ndi wothandizira zaumoyo wanu kuti mudziwe zomwe mungachite bwino kwa inu.
7
Uzani anzanu ndi achibale.
Kusiya fodya n’kosavuta mukakhala ndi chichirikizo kuchokera kwa okondedwa anu.