Kurega kusvuta kunogona kuva dambudziko guru, asi inhanho inokosha yekuvandudza hutano hwako uye kuderedza njodzi yakozvirwere zvakakomba zvakadai segomarara, chirwere chemwoyo, uye chirwere chekufema.Kune nzira dzakawanda dzakasiyana dzekurega kusvuta, uye zvakakosha kuti uwane nzira inoshanda zvakanyanya kwauri.Munyaya ino, tichadarotsvaga nzira gumi dzaunofanira kuedza kurega kusvuta, uye maitiro ekugadzirisa nzira idzi kuti ubudirire.
1. Cold Turkey
Cold turkey inzira yakajairika yekurega kusvuta inosanganisira kurega kusvuta zvachose pasina rubatsiro rwechikakananda chekutsiva kurapa (NRTs) kana zvimwe zvinobatsira zvekurega.Iko kungoerekana kumiswa kwekushandisa nicotine kunozokonzeresa chiitiko chisingafadzi, zvichikuita kuti urware nechinhu ichi.Iyi nzira inoda chido chakasimba uye kutsunga, asi inogona kushanda kune vanhu vanokurudzirwa zvikuru kurega.Kuti uwedzere mikana yako yekubudirira, zvakakosha kugadzira chirongwa chekugadzirisa zvishuwo uye zviratidzo zvekurega, uye kuzvikomberedza nerutsigiro kubva kushamwari nemhuri.
2. Nicotine Replacement Therapy (NRT)
Nicotine replacement therapy (NRT) inzira yekurega kusvuta kunosanganisira kushandisa zvinhu zvine nicotine asi kwete fodya, zvakadai sechikakananda, zvigamba, marozenji, zvinofemesa, uye zvipfapfaidzo zvemhino.Zvigadzirwa izvi zvinobatsira kuderedza zviratidzo zvekurega uye kushuva kwefodya, zvichikutendera kuti uzvirumure zvishoma nezvishoma kubva pachikakananda nekufamba kwenguva.NRTs inogona kuva nzira inoshanda yekurega kusvuta, asi zvakakosha kutevera mirayiridzo zvakanyatsonaka uye kutaura nachiremba wako kana uine zvirwere zvehutano kana zvinokunetsa.
3. Mishonga Yakanyorwa
Mishonga yemishonga yakadai sebupropion uye varenicline zvinowanzoshandiswa kubatsira vanhu kurega kusvuta.Mishonga iyi inoshanda nekudzikisa kushuvira uye zviratidzo zvekusiya, uye inogona kushanda kune vanhu vakanetseka kurega kushandisa dzimwe nzira.Zvisinei, zvakakosha kutaura nachiremba wako pamusoro pengozi uye zvikomborero zvemishonga iyi, sezvo inogona kunge isina kukodzera kumunhu wose.
4. Kutsiva Kusvuta neVaping
Vaping yanga iri gakava, asi ikozvino yave kuzivikanwa seimwe yedzakanakisa nzira dzekuvandudza hutano hwemunhu.Chishandiso chevaping chinowanzouya nekunaka kwakasiyana, uye iwe unogona kusarudza yako yaunofarira e-juisi kuti utange rwendo rwako rwekusiya.Vaping inogona zvishoma nezvishoma kutsiva zvishuwo zvako zvekusvuta, uye nekudaro kurumura chishuwo chako kune nicotine.Chakakosha kuti utange rwendo rwako rwevaping kusarudza mudziyo wakakunakira - kune akawanda marudzi awo, uye parizvino.kuraswa vape pod ndiyo inonyanya kufarirwa.
5. Counselling and Support Groups
Mapoka ekuraira uye ekutsigira anogonawo kubatsira kune vanhu vari kuedza kurega kusvuta.Zviwanikwa izvi zvinogonakukupa ruzivo uye mazano ekukubatsira kugadzirisa zvishuwo uye zviratidzo zvekurega, pamwe chete netsigiro yemirangariro kuti ikubatsire kuramba uchikurudzirwa uye wakanangidzirwa pazvinangwa zvako.Unogona kuwana mazano uye mapoka ekutsigira kuburikidza nemupi wako wehutano, nzvimbo dzenharaunda, kana zviwanikwa zvepamhepo.
6. Kusimbisa muviri
Kurovedza muviri nguva dzose ndiko kunokoshanzira inoshanda yekutanga kurega kusvuta.Kuita maekisesaizi kunobatsira kuderedza kushushikana uye kuzvidya mwoyo, izvo zvinogona kukonzera kusvuta, uye zvinogonawo kupa hutano hunovhiringidza kubva pakuchiva.Uyezve, kurovedza muviri kunogona kuvandudza hutano hwako hwose uye kugara zvakanaka, izvo zvinogona kukukurudzira kuti uenderere mberi nerwendo rwako rwokurega.
7. Kufunga uye Kufungisisa
Kufunga uye kufungisisa maitiro anogona kuve akakosha neimwe nzira kune vanhu vari kuedza kubvisa kusvuta.Aya maitiro anogona kukubatsiraramba wakatarisa uye uripo panguva ino, kuderedza kushushikana uye kufunganyauye kuita kuti zvive nyoregadzirisa zvishuwo uye zviratidzo zvekurega.Kune zvakawanda zviwanikwa zviripo online kana kuburikidza nenzvimbo dzenharaunda kuti zvikubatsire kutanga nekurangarira uye nekufungisisa maitiro.
8. Acupuncture
Acupuncture imwe nzira yekurapazvinogona kubatsira vanhu vari kuedza kurega kusvuta.Acupuncture inosanganisira kushandiswa kwetsono dzakatetepa dzinopinzwa mune chaiwo mapoinzi pamuviri, uye dzinogona kubatsira kuderedza kushuva uye kuregedza zviratidzo.Apotsvakiridzo yeacupuncture yekurega kuputa yakasanganiswa, zvingave zvakakosha kufunga kana uri kutsvaga mamwe marapirwo ekutsigira rwendo rwako rwokurega.
9. Hypnosis
Hypnosis inonzwika semashiripiti, asi ine mabhenefiti ekukubatsira iwe kubuda mukurega fodya.Hypnosis inosanganisira akadzidziswa hypnotherapist achikutungamira iwe mune yakasununguka mamiriro, uyeuchishandisa mazano uye maitiro ekuona kuti akubatsire kukunda zvishuwo uye zviratidzo zvekurega.Nepo tsvagiridzo yehypnosis yekurega kuputa yakasanganiswa zvakare, zvingave zvakakosha kufunga kana iwe wakavhurika kune mamwe marapirwo.
10. Mobile Apps uye Technology
Mapurogiramu enhare uye mamwe maturusi-akavakirwa tekinoroji anogona zvakare kubatsira mune izvi.Kune akawanda akasiyana maapplication aripo anogonakukupa rutsigiro uye zviwanikwa zvekukubatsira kuti urambe uri mugwara nerwendo rwako rwekusiya.Aya maapplication anogona kukubatsira kuti uone kufambira mberi kwako, kugadzirisa zvishuwo uye zviratidzo zvekurega, uye kubatana nevamwe vari kuedzawo kurega kuputa.
11. Combination Approaches
Pakupedzisira, zvakakosha kuziva kuti nzira yekubatanidza inogona kunge iri nzira inobudirira yekurega kusvuta kune vamwe vanhu.Izvi zvinogona kusanganisira kubatanidza nzira dzakasiyana dzakaita seNRTs uye kurairana, kana kushandisa musanganiswa wemamwe marapirwo akadai seacupuncture uye hypnosis.Zvakakosha kushanda nemutarisiri wako wehutano kuti ugadzire chirongwa chinoenderana nezvido zvako uye zvaunofarira.
Kugadzirisa Rwendo Rwako Rwekurega Kuti Ubudirire
Hazvina mhosva kuti ndeipi nzira kana musanganiswa wenzira dzaunosarudza kurega kusvuta, pane mashoma akakosha mazano anogona kubatsira kukwirisa budiriro yako:
✔Ronga Zuva Rokurega:Sarudza zuva chairo rokurega kusvuta, uye rambira pariri.Izvi zvichabatsira kukupa chinangwa chakajeka chekushandira kwachiri, uye zvakare zvichakubatsira mupfungwa kugadzirira dambudziko riri mberi.
✔Gadzira Chirongwa:Ita chirongwa chekugadzirisa zvishuwo uye zviratidzo zvekurega.Izvi zvinogona kusanganisira kushandisa maNRTs, kuwana zvinovhiringa zvine hutano, kana kudzidzira kufunga uye nzira dzekufungisisa.
✔Tsvaga Rutsigiro:Zvikomberedze nerutsigiro kubva kushamwari, mhuri, uye vatarisi vehutano.Kujoinha boka rekutsigira kana chirongwa chekupa mazano kunogonawo kubatsira.
✔Ramba Uchikurudzirwa:Rangarira chikonzero nei uchida kurega kusvuta, uye tarisa pane zvakanakira hupenyu husina hutsi.Pembera kubudirira kwako munzira, uye usanyanya kuzviomesera kana ukasangana nezvipingaidzo.
✔Iva nemoyo murefu:Kusiya kusvuta inzira, uye zvinogona kutora nguva kuti uwane nzira kana musanganiswa wemitoo inoshanda zvakanyanya kwauri.Iva nemwoyo murefu kwauri, uye usakanda mapfumo pasi kana ukasangana nezvipingamupinyi.
✔Manage Zvinokonzera:Zvinokonzera zviitiko, mamiriro ezvinhu, kana manzwiro anogona kuwedzera chido chako chekusvuta.Kuziva zvinokukonzeresa uye kudzidza kuti ungazvigadzirisa sei inhanho yakakosha pakurega kusvuta.Zvinowanzokonzera zvinosanganisira kushushikana, doro, mamiriro emagariro, uye dzimwe nguva dzezuva.Kugadzira nzira dzekupedza nadzo izvi zvinokonzeresa zvinogona kukubatsira kuramba kuda kusvuta.Semuenzaniso, kana kushushikana kuri kukonzera iwe, unogona kuedza nzira dzekuzorora dzakadai sekufema kwakadzika, kufungisisa, kana yoga.Kana mamiriro emagariro evanhu ari kukonzera, unogona kuedza kuunza chinwiwa chako pachako chisina doro kana kutsvaga shamwari inotsigira chisarudzo chako chekurega kusvuta.
✔ExerciseKuekisesaiza kunogona kuva chishandiso chine simba mukurega kusvuta.Izvo hazvibatsiri chete kubata uremu, kunetseka kunowanzoitika kana uchinge warega kusvuta, asi zvakare inoburitsa kunzwa-yakanaka endorphins inogona kuderedza kushuva uye kuregedza zviratidzo.Kuita maekisesaizi kunogonawo kukutsausa pakuda kusvuta uye kunopa nzira ine utano yokubuda nayo nokuda kwokushushikana uye kufunganya.Tsvaga maitiro ekurovedza muviri anokushandira iwe, kungave kumhanya, kushambira, kuchovha bhasikoro, kana kutora kirasi yeyoga.
✔Dzidzira Mindfulness uye Kufungisisa:Kufunga uye kufungisisa maitiro anogona kukubatsira kugadzirisa kushushikana uye zvishuwo paunenge uchirega kuputa.Kufunga kunosanganisira kuvapo panguva uye kubvuma pfungwa dzako nemanzwiro pasina kutonga.Kufungisisa kunosanganisira kuisa pfungwa dzako pane chimwe chinhu, ruzha, kana mufananidzo kuti uwedzere kuzorora uye kuderedza kushushikana.Maitiro ese ari maviri anogona kukubatsira kubata nekusagadzikana kwezviratidzo zvekusiya uye kuderedza kuda kuputa.Pane zvakawanda zviwanikwa zvinokubatsira iwe kudzidza kungwarira uye kufungisisa maitiro, kusanganisira maapplication, mabhuku, uye makirasi.
✔Edza Alternative Therapies:Mamwe marapirwo akadai seacupuncture, hypnosis, uye aromatherapy akashandiswa kubatsira vanhu kurega kuputa.Kunyange zvazvo humbowo hwekushanda kwavo hushoma, vamwe vanhu vanovawana vachibatsira mukugadzirisa zvishuwo uye zviratidzo zvekurega.Acupuncture inosanganisira kuiswa kwetsono diki mumapoinzi chaiwo pamuviri kuderedza kushushikana uye kusagadzikana.Hypnosis inosanganisira kutungamirirwa munzvimbo yakasununguka apo mazano ekurega kusvuta anogadzirwa kune subconscious pfungwa.Aromatherapy inosanganisira kushandiswa kwemafuta akakosha kukurudzira kuzorora uye kuderedza kushushikana.
Kugadzirisa rwendo rwako rwekusiya kuti ubudirire kungada kumwe kuedza uye kukanganisa, asi nekutsungirira nerutsigiro, zvinokwanisikarega kusvuta uye uvandudze hutano hwako uye kugara zvakanaka.Kune nzira dzakawanda uye mazano anowanikwa kuti akubatsire kurega kusvuta, kubva kuNRTs nemishonga yemishonga kune mazano nemapoka ekutsigira, kurovedza muviri, kufunga uye kufungisisa maitiro, mamwe marapirwo, mapurogiramu emafoni, uye maitiro ekubatanidza.Nekumisa zuva rekurega, kugadzira hurongwa hwekugadzirisa zvishuwo uye zviratidzo zvekurega, kutsvaga rutsigiro, kugara uchikurudzirwa, uye kuva nemoyo murefu, unogona kukwidziridza rwendo rwako rwekusiya kuti ubudirire.Rangarira izvozvokurega kusvuta rwendo, uye nhanho imwe neimwe inokosha.Rega kusvuta, uye tanga kurarama hupenyu husina kusvuta.
Nguva yekutumira: Mar-27-2023