YENZA UHLELO LAKHO LOKUYEKA

Amathuba akho okuyeka ugwayi ngempumelelo angcono uma unecebo lokuyeka elenziwe ngendlela oyifisayo.

Iyiphi indlela engcono kakhulu yokuyeka ukubhema, i-vaping noma eminye imikhiqizo kagwayi? Ayikho indlela eyodwa efanele yokuyeka. Uma uke wazama indlela eyodwa esikhathini esidlule kodwa yangasebenzi, cabanga ukuzama enye. Sizokuqondisa ezindleleni zokwakha nokusebenzisa icebo lakho lokuyeka.

UKUYEKA KUQALA MANJE.
YENZA UHLELO.
Ukuyeka kunzima, kodwa
UKULUNGISELELWA
kuthuthukisa impumelelo yakho. Qedela izinyathelo ezilula ezingu-6 ukuze uthole uhlelo lwakho lokuyeka olwenzelwe wena. Dala icebo lakho lokuyeka ngokulandela izinyathelo ezingezansi. Ungalanda, uphrinte futhi wengeze uhlelo lwakho lokuyeka kumakhalenda akho aku-inthanethi.
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BEKELA USUKU LWAKHO LOKUSHIYA
Qala ngokusetha usuku lwakho lokuyeka
Khetha usuku phakathi kwamaviki amabili alandelayo. Lokhu kuzokunika isikhathi esanele sokuzilungiselela.
Afihliwe
USUKU LWAMI LOKUYEKA*
USUKU LWAMI LOKUYEKA*
izinyanga
Day
Unyaka
I-Nicotine iphumile ohlelweni lwakho.

Izimpawu zokuhoxa ngokomzimba ziyanyamalala.

Izifiso ezivela ezintweni ezithinta imizwelo nezivamile zingase ziqhubeke.
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KHETHA IZIZATHU ZAKHO ZOKUYEKA
Ziningi izizathu zokuyeka ukubhema, ugwayi we-electronic (ama-e-cigarette) noma ukusebenzisa ezinye izinhlobo zikagwayi. Bonke bahle. Khetha izizathu zakho. Zizokwengezwa kokuthi “My Quit Plan” eyenziwe ngendlela oyifisayo.
- Yiba nempilo
- Eqela ngaphezulu
- Iphunga kangcono
- Zithandwa zami
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KHOMBA IZIMBANGELA ZAKHO
Ukwazi izibangeli zakho kukusiza ukuthi uhlale ulawula. Lapho uqala ukuyeka, ungase ufune ukugwema ngokuphelele izibangeli zakho. Ngemva kokuhlala isikhathi eside ungabhemi, ungase uthole ezinye izindlela zokusingatha izinto ezikubangelayo. Khetha izibangeli ezenza ukuthi usebenzise ugwayi. Zizokwengezwa kuhlelo lwakho lokuyeka "My Quit".
Izisusa Zomzwelo
- Ukuzizwa ucindezelekile
- Ukuzizwa ekhathazekile
- Ukuzizwa wehlise umoya
- Ukuzizwa unesizungu
- Ukuzizwa unesithukuthezi
- Kuyaphola ngemva kokulwa
Izinto Ezibangela Umkhuba
- Kukhuluma ocingweni
- Ukuphuza utshwala
- Ukubukela i-TV
- Ukushayela
- Eqeda ukudla
- Ukuphuza ikhofi
- Ukuthatha ikhefu lomsebenzi
- Ngemva kocansi
Izimbangela Zomphakathi
- Ukuya endaweni yokucima ukoma
- Ukuya emcimbini wokuxhumana nabantu
- Ebona omunye umuntu ebhema
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LUNGISELELA UKULWA NEZInkanuko
Ukuhalela kuthatha imizuzu embalwa kuphela—kodwa leyo mizuzu ingaba namandla. Khetha izinhlobo zezifiso ovame ukuba nazo. Amathiphu okunqoba lezi zifiso azokwengezwa kuhlelo lwakho oluhloselwe ukuthi "Ukuyeka Kwami."
Ukukhanga
- Ingabe udinga ukugcina izandla zakho nomlomo wakho kumatasa?
  Bamba utshani ngesandla bese uphefumula ngaso.
  Dlala ngohlamvu lwemali noma nge-paperclip ukuze ugcine izandla zakho zimatasa.
- Ingabe usebenzisa ugwayi ukuze unciphise ingcindezi noma uthuthukise isimo sakho sengqondo?
  Zijwayeze ukuphefumula okujulile ukuze wehlise umoya noma wenze ukuphusha umoya ukuze ukhiphe umusi.
  Jikela kubangani, umndeni, kanye nabeluleki lapho udinga othile ongakhuluma naye.
- Ingabe unenkinga yokuhlala umatasa futhi umatasatasa ingqondo yakho?
  Yenza uhlu lwemisebenzi ongayifeza lapho isifiso sifika. Lolu hlu lungabandakanya imisebenzi yasekhaya, ukuphendula ama-imeyili, ukwenza izinto ezithile, noma ukuhlela isimiso sakho sosuku olulandelayo.
- Ingabe uyacasuka futhi ukhathazeke ngaphandle kogwayi?
  I-Nicotine replacement therapy (NRT), njengama-patches, gum, noma ama-lozenges, isiza ekudambiseni izimpawu zakho zokuhoxa. Khuluma nodokotela wakho ukuze ubone ukuthi yiluphi uhlobo lwe-NRT olulungele wena.
- Ingabe usebenzisa ugwayi ukuze uthuthukise amandla?
  Ukuze ugcine izinga lamandla akho lizinzile, zivocavoce njalo futhi ube nokudla okulula okunempilo usuku lonke.
  Qiniseka ukuthi ulala ngokwanele ebusuku ukuze usize ekuzizweni unensa phakathi nosuku.
- Ingabe usebenzisa ugwayi ngoba uyajabulisa futhi uphumule?
  Zithokozise ngendlela ehlukile. Lalela izingoma eziyizintandokazi zakho, hlela ubusuku befilimu nabangani noma wonge usikilidi wakho, ugwayi we-elekthronikhi, ugwayi ohlafunwayo noma imali yesinemfu ukuze uthole ubumnandi obukhethekile lapho ufinyelela ingqopha-mlando yokungabi nagwayi.
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LAHLA IZIKHUMBUZO ZOGAYA
Ukubona izikhumbuzo zikagwayi kwenza kube nzima ukuhlala ungabhemi. Lahla noma yiziphi izikhumbuzo ekhaya lakho, emotweni nasemsebenzini ngaphambi kosuku lwakho lokuyeka. Ngezansi kunohlu lwezikhumbuzo ezivamile nendlela yokubhekana nazo. Lolu hlu luzokwengezwa kuhlelo lwakho olwenziwe ngokwezifiso lwe-"My Quit Plan."
Lungela ukuyeka
- Geza izingubo zakho, ikakhulukazi ibhantshi oligqokile lapho uthatha amakhefu.
- Hlanza imoto yakho.
- Lahla umentshisi, izitsha zomlotha, nanoma yiziphi izinqamu zikagwayi okungenzeka zingaphandle kwekhaya lakho.
- Beka izinto zokulwa—njengotshani, inhlaka ye-nicotine, noma uhlu lwemisebenzi yasekhaya—ezindaweni lapho ubugcina khona ugwayi, izitsha zomlotha, umentshisi nezinto zokukhanyisa.
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YEKELA NGOSIZO OLWEngeziwe
I-802quits.org inamathuluzi amaningi okwenza ukuyeka kube lula. Hlola lezi zinsiza bese ukhetha lezo ozithandayo. Zizongezwa ku-"My Quit Plan" ozenzele wena ngolwazi lokuthi zisetshenziswa kanjani.
Usizo
- Yekela Ngefoni
  Shayela ku-1-800-QUIT-NOW ngosizo lwamahhala lokuyeka ngokuqeqeshwa komuntu oyedwa. I-Quitline Coaches iyatholakala 24/7, nokusekelwa okwengeziwe nge-imeyili nombhalo. Kufaka amapetshi amahhala, izinhlaka namalozenji.
- Yekela Ngomuntu
  Thola usizo lokuyeka ngokusekelwa kontanga kweqembu elincane le-Vermont Quit Partners. Imihlangano yamasonto onke yamaviki ama-4 kuye kwayi-6 iyatholakala kusifunda sonke. Kufaka amapetshi amahhala, izinhlaka namalozenji.
- Yekela ku-inthanethi
  Ku-802quits.org, yeka ngokwakho ngosizo lwamathuluzi aku-inthanethi nezisetshenziswa ezifana namabhodi emiyalezo. Kufaka amapetshi amahhala, izinhlaka namalozenji.
- Yeka Imithi
  Ukusebenzisa imithi kanye/noma i-nicotine replacement therapy (NRT) kungathuthukisa amathuba akho okuyeka unomphela. Khuluma nomhlinzeki wakho wokunakekelwa kwezempilo ukuze uthole ukuthi yiziphi izinketho ezikulungele wena.
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Tshela abangani nomndeni.
Ukuyeka ugwayi kulula uma uthola ukwesekwa obathandayo.