Kungenzeka ukuphatha ukucindezeleka kwamaholide ngaphandle kokubhema noma ukuphuza

Imfundo Yezempilo

Isikhathi samaholide sigcwele imikhosi — nezipho, amaphathi, kanye nokudla okwabiwe. Ngalawo masiko kuza isilingo sokuphuza ngokweqile — ukusebenzisa imali, ukuphuza ama-cocktails, noma ukudla ukudla okunothile. Kungaba nzima ukuthola ibhalansi elungile kunoma ngubani, ikakhulukazi uma uthathe isinqumo sokugwema i-nicotine noma utshwala kulo nyaka.

Kunezizathu eziningi zokuthi cha osikilidi noma iziphuzo zabantu abadala. Ngaphandle kokuthi kube khona i- I-67% yehla ekubhemeni kukagwayi phakathi kwabantu abadala base-U.S. kusukela ngo-1965, labo ababhemayo bakuthola kunzima ukuyeka. Okwamanje, ukuphuza ngokweqile kudlange kakhulu — a ikota labantu abadala ibike ukuthi iba neziphuzo eziningi ngasikhathi sinye ngenyanga edlule — futhi lokho kunemiphumela emibi eminingi yezempilo.

Noma ngabe usanda kukhahlela umkhuba wokubhema, noma uzama ukunciphisa isiphuzo sempilo yakho, ingcindezi yezimo zenhlalo ingenza kube nzima ukunamathela esinqumweni sakho sokuthi ungabhemi noma ungaphuzi. (Uma ucabanga ukuthi ubhekene nokulutha okungathi sína ngokwengeziwe, kubalulekile ukuthi ufune usizo lochwepheshe, kudokotela wakho noma ku- Inombolo yosizo kaZwelonke yeSAMHSA, Ukuphathwa Kwezidakamizwa Nokuphathwa Kwezinsizakalo Zempilo Yengqondo .)

Njengoba i- isikhathi samaholide egcwele izindlela zokungaqiniseki, ungase uzibuze, Ingabe kungenzeka ngempela ukubhekana nokulawulwa kwengcindezi ngamaholide ngaphandle kokubhema noma ukuphuza? Ochwepheshe bathi kunjalo.

Yazi izimbangela zokucindezela ukubhema nokuphuza

Ngesikhathi sonyaka lapho ukujabula okujabulisayo (noma ugwayi owabiwe nomngani) kuyinto ejwayelekile, kungaba yinkohliso ukungabi nezidakamizwa. Lokho kuyiqiniso nakakhulu uma unobudlelwano obuyinselele nomndeni obubona kuphela ngalesi sikhathi esikhethekile sonyaka. Imicimbi yomndeni yesimo, inkinga yezezimali, noma izindawo ezinobuthi zivame ukubangela ukubuyela emikhubeni yakudala, kusho u-Alexander Lightstone Borsand, MD, ongudokotela eScottsdale Lifestyle Medicine e-Arizona.

Ngamanye amazwi, uma uMalume uBrian ehlala ehlola izinzwa zakho ngoKhisimusi futhi aphumele ngaphandle ayofuna ugwayi akusize wehlise umoya ngonyaka odlule, kuzoba yisilingo ukusebenzisa indlela efanayo yokubhekana futhi. Noma, uma ingilazi yewayini ikwenza kube lula ukubhekana nezikweletu zakho zekhadi lesikweletu, kunzima ukumelana nokuvula ibhodlela ngaphambi kokuhlala phansi ukulinganisela ama-akhawunti akho.

Imizwelo abaningi bethu esiba nayo ngezinye zezimbangela ezinkulu zokusetshenziswa kotshwala nogwayi, ngokusho kukaMitchell S. Rosenthal, MD, umongameli weThe Rosenthal Center for Addiction Studies eNew York. Izimbangela zesizungu, ukukhathazeka nokudangala, usho kanje. Abantu bazama ukuziduduza nokuziphilisa ngotshwala noma ngogwayi.

OKUSHIWO: Izibalo zokuvota

Khumbula, impumuzo ingeyesikhashana

Utshwala nogwayi kunganciphisa ukucindezeleka ekuqaleni lapho ubadla. Isikhathi esifushane, kuye kuthiwe i-nicotine ithambisa imisipha, ithuthukise imizwa futhi ikhulise ukugxila. Utshwala yisistimu yezinzwa ephakathi ecindezelayo ekwenza uzizwe uzolile futhi uhlale phansi okwesikhashana. Benza umsebenzi okwamanje, kodwa-ke abantu baluthwa utshwala baphinde babe imilutha kagwayi futhi unazo zonke izingozi ezihambisana nalokho, kuchaza uDkt Rosenthal.

Ukuphuza noma ukubhema ngokweqile kuletha izingozi zangempela — ebuhlotsheni bakho, esikhwameni semali, nasempilweni yakho uma uhlanganyela ekuziphatheni okuyingozi lapho udakwe. Uma uzizwa uluhlaza okwesibhakabhaka, utshwala nogwayi kungazizwa ngokomzimba njengezisombululo ezanele. Kodwa-ke, ngemuva kokuthi lokho kutakula kwesikhashana kuphelile, isimo esicindezelayo sihlala sihlala.

Ungabhekana kanjani nengcindezi yamaholide ngaphandle kogwayi noma utshwala

Iholide ukuphathwa kwengcindezi akudingeki ukuthi kusho ukubhema, ukuphuza, noma ukuzitika ngeminye imikhuba engeyona impilo. Kunezindlela eziningi ongaqeda ngazo ukucindezeleka kwamaholide ngaphandle kokubhema noma ukuphuza.

1. Ngena amahora ayisishiyagalombili ulele. Ukuphumula ngokwanele kwenza konke kube lula kancane — okubandakanya ukumelana nokudonsa ukusetshenziswa kwezidakamizwa. Ukungena esimeni esicindezelayo kuphumule kahle kungenza umehluko phakathi kokulawula imizwa enzima nokuphuma ngaphandle kolawulo.
2. Yenza isikhathi sokuzivocavoca umzimba. Ukuzivocavoca kuhle kakhulu ekushintsheni i-chemistry yobuchopho nokuba nengqondo ikhiqize i-dopamine eningi. Lokho kuyasiza impela, kusho uDkt Rosenthal. Iphinde ikhiphe ama-endorphin azizwa kahle angamelana nemizwelo engathandeki.
3. Bala izibusiso zakho. Ukucabanga ngazo zonke izinto ezinhle empilweni yakho — ikakhulukazi lezo ezaqhamuka ngemuva kokuyeka — kungakusiza ekukhipheni kumzuzu ocindezelayo.
4. Thatha umoya ojulile. Ngena egumbini elinokuthula, bese uthatha imizuzu embalwa ukwazisa ubuhlungu bakho. Ngemuva kwalokho, zama ukuvivinya umzimba okufishane. Ukuphefumula kahle kunganciphisa ukucindezeleka, futhi kuqinise ukuzibophezela kwakho ekugwemeni ugwayi noma utshwala.
5. Iya kokubonakalayo. Kunzima ukungakwazi ukubona abantu obathandayo ngo-2020. Amapulatifomu edijithali anganikeza ngoxhumano ngaphandle kwesilingo sebha enesitoko (noma ikhefu lomusi womndeni). Ngingancoma kakhulu ucingo olude lwe-Zoom, kusho uDkt Rosenthal. I-Zoom iyindlela ewusizo kakhulu yokuxhumana nabantu lapho bengakwazi ukuba khona ngokoqobo. Kungcono kakhulu kunocingo.
6. Yenza uhlelo lokuthi cha. Noma ngabe lokho kugcina izandla zakho zimatasa nge-mocktail engeyona yotshwala, noma ukwenza nje lokho ozokusho lapho othile ekucela ukuthi uphume uyobhema i-cig, ukwazi ukuthi uzobhekana kanjani ngaphambili kwenza kube lula ukuthi unamathele kuwe imigomo.
7. Thola ukwesekwa. Kungenye yezinqumo ezihlakaniphe kakhulu ongazenza ukugwema imikhuba emibi ngesikhathi samaholide. Uma othile ephuza noma esebenzisa ugwayi njengendlela yokubhekana naye, akunakwenzeka ukuthi ayeke ngaphandle kosizo oluthile, kuchaza uDkt Rosenthal. Kungaba lula njengokuletha umngane osangulukile ukukhulisa ukuzimisela kwakho. Ukuze uthole ukulutha okungathi sína ngokwengeziwe, kungenzeka kusho ukujoyina izidakwa ezingaziwa (i-AA) noma uhlelo lokuyeka ukubhema ukuze uthole usizo nokuthola abanye abangakuphendula.
8. Qala isiko elisha. Uma imibuthano yakho ejwayelekile yomndeni ikuholela emikhubeni yakudala enjengokubhema noma ukuphuza, cabanga ukuzama okuhlukile. Yenza izinhlelo nabangani, noma uthathe iholide esikhundleni salokho.
9. Thenga imali ngemithi enqunyiwe. Uma uthatha noma iyiphi imithi lokho okugcina ukulandela umkhondo (njengemithi yokudambisa imishanguzo noma imishanguzo elwa nokulangazelela), qiniseka ukuthi uzilungiselela ngaphambi kwamaholide — ikakhulukazi uma uhamba uphuma edolobheni.
10. Cela uchwepheshe. Uma uthola ukuthi imikhuba yakho yokuphuza noma yokubhema inenkinga, kwenze kube seqhulwini ukuhlola amanzi ngochwepheshe omusha wezempilo yengqondo onobuchwepheshe bokulutha. Ukuqokwa kwe-Virtual kwenze ukunakekelwa kwezokwelapha kufinyeleleke kakhulu kulo nyaka. Ngokuya ngesimo sakho, udokotela wakho angancoma ukubhema izidakamizwa zokuyeka njenge I-Chantix , I-OTC yokwelapha okufaka esikhundleni se-nicotine (NRT) efana UNicorette , nama-NRTs kadokotela afana ne I-Nicotrol . Kubantu abanotshwala obusunguliwe, imithi efana umabhebhana kungasiza ukunciphisa isifiso sokuphuza.

Uma ulwa nokulutha, sebenza nodokotela wakho ukuthuthukisa uhlelo lokuyeka. Ungafuna ukwesekwa kusuka ku- Izidakwa Akaziwa futhi uthole izinsiza zokuhlela indlela ebheke phambili isuka SAMHSA .

Uma amaholide engekho nzima kuwe, cabanga ukufinyelela kulabo obathandayo phakathi nenkathi. Ukuvuleleka nokutholakalela abanye ukuba bancike kukho nakanjani kwenza umehluko ezweni elinenkinga. Ngisho nangaphandle kokulutheka, usizi losizi, ukukhathazeka nesizungu — phakathi kokunye ukulwa — kungenza ukucindezeleka kwamaholide kube ngumthwalo osindayo wokuwuthwala sisodwa.