Pehea e hoʻōki ai i ka puhipaka ʻana: Ka hana ʻana me kahi paheʻe i luna

Ke aʻo nei ʻoe pehea e noho ai me ka ʻole o nā puhipaka, e heʻe paha ʻoe ma hope o kou haʻalele ʻana i ka puhipaka. ʻOkoʻa kahi paheʻe ma mua o ka hoʻi hou ʻana. Hiki mai kahi paheʻe ke puhi ʻoe i hoʻokahi a i ʻole mau paka, akā hoʻi i ka puhipaka ʻole. Ke hana koke nei, hiki iā ʻoe ke hoʻi i ke ala ma hope o kahi heʻe.

Hiki i kēia mau ʻōlelo aʻoaʻo ke kōkua iā ʻoe e hōʻoki i kahi paheʻe i lilo i hoʻi hou i ka puhipaka piha.

Kāohi hou i ka puhipaka. Inā ua kūʻai ʻoe i kekahi ʻāaka kakaka, e luku i ke koena o ka ʻeke. Inā ua pume ʻoe i kahi puhipaka mai kahi hoaaloha, e noi i kēlā hoa aloha ʻaʻole e hāʻawi hou ʻia mai i nā pika.

Mai kuʻi iā ʻoe iho. Ua haʻalele ka poʻe he nui i ka puhi pua ʻana i nā manawa he nui ma mua o ko lākou haʻalele ʻana no ka maikaʻi. Inā kaumaha nui ʻoe ma hope o kahi paheʻe, hiki iā ia ke makemake e puhi i nā mea hou aʻe.

E hoʻi i nā kumu. Hoʻomaopopo iā ʻoe iho no ke aha ʻoe e makemake ai e haʻalele. E kau i nā kumu he 3 e kāu kamepiula, i kāu kaʻa, ma ka pahu hau, a ma kahi ʻē aʻe āu e ʻike ai a puni ka lā.

E aʻo mai ia mea. E nānā i nā mea āu e heʻe ai, a laila e hana i nā kaʻina e hōʻalo ai i kēlā kūlana i ka wā e hiki mai ana. Hiki i nā Trigger no kahi slip ke hoʻokomo i:

• ʻO nā ʻano kahiko e like me ka puhipaka ʻana i ke kaʻa a i ʻole ma hope o ka pāʻina ʻana
• Noho a puni ka poʻe puhipaka
• Ka inu lama
• Puhi paka i ka mea mua i ke kakahiaka

Lawe i nā ʻano maʻamau. Keʻike koke ʻoe i ka mea āu e heʻe ai, e hoʻolālā i nā ala hou o ka pale ʻana i ka ʻume e puhi. O kahi laʻana:

• E hāʻawi i kāu kaʻa i kahi hoʻomaʻemaʻe holoʻokoʻa a hoʻolilo ia i wahi no ka uahi ʻole.
• Palaki i kou mau niho ma hope pono o kēlā me kēia pāʻina.
• Inā hoʻomālamalama kou mau hoaaloha, e kala mai iā ʻoe iho no laila ʻaʻole pono ʻoe e nānā iā lākou e puhipuhi.
• Palena i kou inu ʻana. Pono paha ʻoe e hōʻalo i ka wai ʻona no kekahi manawa ma hope o kou haʻalele ʻana.
• Hoʻonohonoho i kahi hana kakahiaka a i ʻole ahiahi i pili ʻole i ka paka.

Kūkulu i nā mākau hana kope. Ua heʻe paha ʻoe i ka pane ʻana i kahi lā kaumaha a i ʻole nā ​​manaʻo ikaika. E hoʻomohala i nā ala hou e hana ai i ke koʻikoʻi a hiki iā ʻoe ke hele i loko o nā manawa paʻakikī me ka ʻole o ka paka.

• E aʻo pehea e hana ai me nā kuko
• E heluhelu e pili ana i ka hoʻokele koʻikoʻi a hoʻomaʻamaʻa i nā ʻenehana
• Hui i kahi hui kākoʻo a i ʻole papahana e kōkua iā ʻoe e haʻalele
• E kamaʻilio me kahi hoaaloha a ʻohana paha āu e hilinaʻi ai

E hoʻomau i ka hoʻōla pani hou no nikotine. Ua lohe paha ʻoe ʻaʻole hiki iā ʻoe ke puhipaka a hoʻohana i ka nicotine replacement therapy (NRT) i ka manawa like. ʻOiai he ʻoiaʻiʻo kēia, ʻaʻole ka manaʻo o kahi paheʻe wā iki e kū ʻoe i ka NRT. Inā ʻoe e hoʻohana nei i ka gum nikotine a i ʻole ke ʻano o ka NRT, e hoʻomau. Kōkua paha ia iā ʻoe e pale aku i ka uahi hope.

E mālama i kahi paheʻe i ke kuanaʻike. Inā puhi ʻoe i kahi pika, nānā iā ia ma ke ʻano he kuhi hewa hoʻokahi wale nō. ʻAʻole ka manaʻo o kahi pahee hāʻule ʻoe. Hiki iā ʻoe ke haʻalele no ka maikaʻi.

Pūnaewele ʻAmelika Hui Pū ʻIa ʻAmelika. Ka haʻalele ʻana i ka puhipaka: kōkua no ka ʻiʻini a me nā hanana paʻakikī. www.cancer.org/healthy/stay-away-from-tobacco/guide-quitting-smoking/quitting-smoking-help-for-cravings-and-tough-situations.html. Hoʻohou ʻia ʻOkakopa 31, 2019. Loaʻa iā ʻOkakopa 26, 2020.

Nā kikowaena no ka pūnaewele Disease Control a me Prevent. Nā ʻōlelo aʻoaʻo mai ka poʻe puhipaka mua. www.cdc.gov/tobacco/campaign/tips/index.html. Hoʻohou i Iulai 27, 2020. Loaʻa iā ʻOkakopa 26, 2020.

ʻO George TP. Nikotine a me ka paka. I: Goldman L, Schafer AI, eds. ʻO Goldman's Cecil Medicine. 26th ed. Piladelapia, PA: Elsevier; 2020: chap 29.

ʻO Prescott E. Nā hana ola. I: de Lemos JA, Omland T, eds. ʻO ka maʻi maʻa mau ʻo Coronary Artery: kahi hoa hele i ka maʻi puʻuwai ʻo Braunwald. Piladelapia, PA: Elsevier; 2018: chap 18.

Ussher MH, Faulkner GEJ, Angus K, Hartmann-Boyce J, Taylor AH. Nā hana hoʻoikaika kino no ka hoʻomaha puhipaka. ʻO Cochrane Database Syst Rev.. 2019; (10): CD002295. DOI: 10.1002 / 14651858.CD002295.pub6.

• Ka haʻalele ʻana i ka paka