Quit Smoking

Yeka ukubhema ngohlelo olwakhiwe ngendlela obhema ngayo ngempela. Lona uhlelo lokulandelela ukubhema olunekhawunta likagwayi, usizo lokufisa kanye nezinsuku zakho ezingenayo intuthu, ngesivinini sakho. Lusebenza noma ngabe ufuna ukuyeka ukubhema manje noma ukunciphisa kuqala. Uma ubhema futhi, izinsuku zakho ezingenayo intuthu, uchungechunge olude kakhulu kanye nezigaba ezibalulekile ziyagcinwa.

Qala uhlelo lwakho lokuyeka ukubhema
• Yeka ngokushesha: setha usuku lokuyeka; isikhathi siqala kusukela kugwayi wakho wokugcina.

• Yeka kuqala: setha umgomo wansuku zonke ekhawunta likagwayi bese ulandela isimiso esinciphile.
• Amafasitela engozi: uhlelo lokulandelela ukubhema lufunda amahora akho avamile okubhema futhi lukukhumbuza ngaphambi kwawo.
• Isizathu sakho: bhala ukuthi kungani ufuna ukuyeka ukubhema; kuboniswa ngesikhathi sokufisa kanye nasezigabeni ezibalulekile.
• Uhlelo lwezinsuku ezingama-28: ikhadi elilodwa lemizuzu emibili ngosuku nge-nicotine, imikhuba kanye nokucindezeleka; kungadlulwa.

Usizo lokufisa lapho intuthu ifika
• Cela isikhathi: ukubala phansi kwemizuzu emithathu ukuze ulinde intuthu; ingqikithi yosizo lokufisa.

• Umhlahlandlela wokuphefumula: ukuphefumula ngebhokisi (4-4-4-4) kanye no-4-7-8 esikrinini.
• Ukuphazamiseka: 5-4-3-2-1 ukumisa phansi, isibali sikhathi sokuhamba kanye nomdlalo wokuthepha.
• Usizo lokufisa luvula ngokuthepha okukodwa futhi lusebenza ungaxhunyiwe ku-inthanethi.

Ikhawunta yegwayi kanye nelogi lokufisa
• Ikhawunta yegwayi: faka ugwayi ngamunye ngokuthepha okukodwa; inani lihlala libonakala ngenkathi unciphisa.
• Ilogi lokufisa: qopha ukufisa ngamandla 1 kuya ku-5 nokuthi wenzeni esikhundleni salokho.
• Izinto ezibangela: ama-chips afana nekhofi, ukucindezeleka, ngemva kokudla, utshwala; kuhlelwe ngokuthi uwakhetha kangaki.
• Ukufakwa esikhundleni se-nicotine: ilogi ongayikhetha yama-patches, i-gum kanye nama-lozenges, eduze kwekhawunta yegwayi.
• Hlehlisa bese uhlela: konke okufakiwe kukhawunta yegwayi kanye nelogi lokufisa kungashintshwa noma kususwe.

Izinsuku ezingenakubhema kanye nenqubekela phambili
• Izinsuku ezingenakubhema: isibali sikhathi esibukhoma kusukela kugwayi wakho wokugcina, kanye nesamba sempilo yonke.
• Imali elondolozwe: isilinganiso esivela entengo yakho kanye nesisekelo sansuku zonke.

• Ugwayi ogwenyiwe: isilinganiso esivela esisekelweni esifanayo.

• Izigaba ezibalulekile zempilo: amagama avelayo, ezingeni labantu mayelana nokuthi yini evame ukushintsha ngemva kokuyeka ukubhema.
• Umgomo wokonga: khetha ithagethi; ithrekhi yokubhema ibonisa intuthuko ekufinyeleleni kuyo.

Ithrekhi yokubhema ezinsukwini eziyi-7, 14 kanye nezingama-30
• Ithrekhi yokubhema ihlela izifiso ngosuku kanye nogwayi ngosuku.

• Izimbangela zibekwe ngenani, kanye nemephu yengozi ngosuku kanye nebhulokhi yamahora amane, kusukela kukhawunta yegwayi kanye nelogi yokufisa.
• Izifiso zidlulile kanye nemigqa emide kakhulu.
• Ithrekhi yokubhema ifunda kuphela lokho okubhalile; akukho lutho olutholakala kwezinye izinhlelo zokusebenza.

Uma ubhema futhi
• Khetha okwenzekile: ugwayi owodwa, abambalwa namuhla, noma ubuyele ekubhemeni okuvamile; ithrekhi yokubhema iyawuqopha.
• Yibhale phansi njengesikhathi esidlule bese ugcina umzamo wakho, noma uqede umzamo bese uqala uhlelo olusha lokuyeka ukubhema.
• Izinsuku ezingenayo intuthu, imigqa emide kakhulu kanye nemigqa ezuziwe azisuswa.

Lokhu kungokwabani
• Abantu abafuna ukuyeka ukubhema okokuqala.
• Abantu abayeke ngaphambilini, baphinde babhema, futhi bafuna i-tracker yokubhema egcina umlando wabo.
• Abantu abafuna i-counter kagwayi inciphise ngaphambi kosuku lokuyeka.
• Abantu abasebenzisa ama-nicotine patches noma i-gum abafuna ukuwafaka eduze kwezifiso.

Idatha yakho
• Akukho akhawunti futhi akukho ukubhalisa; akukho zikhangiso.
• Konke kugcinwa kudivayisi yakho.
• Thumela ku-JSON noma ku-CSV, noma ususe konke, kusuka kuzilungiselelo.

Qala uhlelo lwakho lokuyeka ukubhema namuhla: i-counter kagwayi, usizo lokufisa kanye ne-tracker yokubhema egcina izinsuku zakho zokungabi nentuthu.