Rau qee tus neeg, kev haus dej haus luam yeeb thiab haus luam yeeb feem ntau yog tsim los ntawm cov cwj pwm tsis zoo. Yuav kom ua txhaum ob tus cwj pwm ib zaug tuaj yeem nyuaj. Rov qab los ntawm tus cwj pwm tsis zoo yuav tsum yog kev paub ua kom dim. Txiav cawv thiab haus luam yeeb tib lub sijhawm txhais tau tias nkag siab tob txog kev ywj pheej ntawm tus kheej thiab kev cog lus rau lub neej yam tsis muaj kev quav yeeb quav tshuaj
Kauj ruam
Ntu 1 ntawm 6: Ua Kom Raug Cai
Kauj Ruam 1. Sau seb cawv thiab luam yeeb cuam tshuam rau koj li cas
Muaj cov ntawv sau tseg ntawm qhov tsis zoo ntawm cawv thiab luam yeeb yuav ua qhov nco ntsoov tas li vim li cas koj thiaj xaiv txiav luam yeeb. Khaws cov ntawv no hauv qhov chaw nkag tau yooj yim.
- Xav txog ib qho kev puas tsuaj hauv koj kev noj qab haus huv, tsis hais lub cev lossis lub paj hlwb, vim haus luam yeeb thiab cawv. Koj puas tau ntsib qhov hnyav nce lossis poob ntawm kev tawm dag zog los ntawm kev haus cawv lossis haus luam yeeb? Koj puas yuav npau taws yam tsis muaj cawv, lossis txhawj xeeb yam tsis haus luam yeeb?
- Coob leej neeg xaiv txiav kev quav yeeb quav tshuaj vim lawv hnov mob thiab nkees ntawm kev mob thiab kev txom nyem los ntawm kev qaug zog, thaum kev quav tshuaj quav quav quav quav ntau dua li qhov ua tau zoo ntawm cov tshuaj.
- Xav txog tias kev haus luam yeeb thiab cawv cuam tshuam nrog koj tus kheej kev sib raug zoo thiab lub neej kev sib raug zoo li cas.
- Xav txog tias koj siv nyiaj ntau npaum cas rau haus cawv thiab haus luam yeeb.
Kauj Ruam 2. Nrhiav tus txhais
Siv phau ntawv sau sijhawm thaum koj haus luam yeeb lossis haus cawv txhua hnub. Sau cia qhov kev xav lossis xwm txheej tshwm sim ua ntej koj haus cawv lossis haus luam yeeb. Zam cov xwm txheej uas tuaj yeem ua rau qhov no yav tom ntej.
- Ib qho ntawm qhov ua rau tuaj yeem sib ntaus nrog tsev neeg lossis teeb meem ntawm chaw ua haujlwm.
- Dej cawv thiab nicotine yog cov tshuaj muaj feem cuam tshuam nrog, yog li ib tus tuaj yeem ua rau lwm tus. Piv txwv li, yog tias koj pib haus cawv, muaj feem yuav koj yuav xav haus luam yeeb ib yam.
Kauj Ruam 3. Teeb lub hom phiaj
Ua kom pom tseeb tias koj xav tso tseg tam sim lossis txo koj cov kev siv me ntsis. Thaum qee tus neeg xav txiav tawm vim yog kev noj qab haus huv lossis lwm yam kev noj qab haus huv, lwm tus tuaj yeem xav txiav tawm vim yog kev kho mob lossis vim tias lawv muaj kev quav yeeb quav tshuaj. Xav txog koj qhov laj thawj, tom qab ntawd teeb lub hom phiaj. Yog tias koj yog cawv, nws yog qhov zoo tshaj kom tso cawv tag nrho dua li txo qhov koj haus tsawg me ntsis.
- Cov neeg haus luam yeeb yuav nyuaj dua kom tsis txhob haus cawv thiab qhov yuav rov zoo li qub kuj tseem ntau dua li cov neeg tsis haus luam yeeb. Teem lub hom phiaj kom txwv tsis pub haus nicotine thiab haus cawv ib zaug.
- Sau hnub tim ntawm txhua lub hom phiaj los txhawb kev cog lus.
Ntu 2 ntawm 6: Npaj rau Kev Hloov
Kauj Ruam 1. Tshem tawm txhua yam tshuaj muaj yees hauv tsev
Nthuav tawm tag nrho cov luam yeeb thiab nchuav tag nrho cov dej cawv rau hauv lub dab dej.
Kauj Ruam 2. Tshem tawm txhua yam uas ua rau koj nco txog kev haus luam yeeb lossis haus cawv
Tsis txhob khaws qhov koj nyiam tshaj plaws, thermos lossis iav tsom iav. Txoj hauv kev zoo tshaj plaws los txhawb nqa kev hloov pauv kev ua neej nyob zoo li no yog tshem tawm txhua yam uas ua rau koj nco txog tus cwj pwm qub.
Kauj Ruam 3. Zam qhov chaw haus luam yeeb thiab haus dej ntau
Nyob ze rau cov chaw uas txhawb kom cov neeg tuaj saib haus luam yeeb thiab haus dej tuaj yeem ua rau txaus ntshai thaum koj tab tom txiav luam yeeb. Zam cov tuav thiab lwm qhov chaw uas siv cawv thiab luam yeeb.
Zaum hauv thaj chaw tsis haus luam yeeb thaum mus rau lub tsev noj mov thiab xaiv chav tsev so uas tsis pub haus luam yeeb
Kauj Ruam 4. Nyob ib ntus ntawm cov neeg haus luam yeeb/haus tsis tu ncua
Yog tias koj nyob ib puag ncig los ntawm cov neeg uas muaj tus cwj pwm uas koj xav zam, koj yuav raug ntxias. Piav qhia rau lawv tias koj tab tom sim tshem cov tshuaj no los ntawm koj lub neej thiab tsis xav koom nrog cov haujlwm uas cuam tshuam nrog kev haus dej haus luam yeeb lossis haus luam yeeb ntxiv lawm. Khaws nrug deb ntawm cov neeg uas tsis txhawb koj lub siab kom tsis txhob haus cawv thiab haus luam yeeb.
Kauj Ruam 5. Tsis txhob muaj xwm txheej txaus ntshai
Cov xwm txheej pheej hmoo siab suav nrog kev nyob ib leeg, nkees, npau taws, thiab tshaib plab. Cov xwm txheej zoo li no tuaj yeem ua rau koj muaj kev pheej hmoo, ua rau koj muaj kev pheej hmoo haus cawv lossis haus luam yeeb. Ua tib zoo saib thaum koj xav tias zoo li koj mus rau hauv cov xwm txheej zoo li no thiab kawm tiv thaiv lawv kom tsis txhob tshwm sim.
Cov xwm txheej zoo li no tuaj yeem ua rau koj muaj kev pheej hmoo, ua rau koj muaj kev pheej hmoo haus cawv lossis haus luam yeeb. Ua tib zoo saib thaum koj xav tias zoo li koj mus rau hauv cov xwm txheej zoo li no thiab kawm tiv thaiv lawv kom tsis txhob tshwm sim
Ntu 3 ntawm 6: Dealing with Addiction
Kauj Ruam 1. Hloov kev haus cawv thiab haus luam yeeb nrog rau kev xaiv zoo dua
Nco ntsoov tias siv cawv thiab haus luam yeeb muab kev txhawb nqa zoo vim tias lawv ob leeg tuaj yeem pab nrog kev ntxhov siab thiab kev nruj. Sim txiav txim siab seb yam twg zoo uas koj tau ntsib los ntawm kev haus cawv thiab haus luam yeeb, thiab nrhiav kev sib txawv kom tau txais kev pab tib yam. Kev tiv thaiv suav nrog so thiab ua pa tob tob, tham nrog phooj ywg, lossis mus taug kev.
Kauj Ruam 2. Koom nrog txoj haujlwm qoj ib ce
Kev tawm dag zog feem ntau pab txo cov tsos mob tawm, thiab ua rau koj tsis khoom thaum koj muaj kev quav yeeb quav tshuaj. Kev tawm dag zog kuj tseem pab txo kev ntxhov siab txhua hnub. Xav txog kev caij tsheb kauj vab, ua yoga, taug kev tus dev, lossis dhia hlua.
Kauj Ruam 3. Txaus siab rau yam haujlwm tshiab
Ua haujlwm yam haujlwm tshiab tuaj yeem pab koj tsom koj lub zog hauv txoj hauv kev zoo thiab ntxiv dag zog rau koj lub siab lub ntsiab lus hauv koj lub neej. Sim qee yam uas zoo li lom zem thiab nthuav.
Yam haujlwm tshiab uas koj tuaj yeem sim suav nrog caij nthwv dej, xaws khaub ncaws, sau ntawv, lossis kawm ntaus guitar
Kauj Ruam 4. Qhib koj lub ntsej muag
Yog tias koj muaj kev quav yeeb quav tshuaj lossis muaj cov tsos mob me me, siv kev hloov mus kom txog thaum qhov kev xav dhau mus. Hloov koj lub siab thiab lub cev. Yog tias koj tau quav, zom cov pos hniav, mus taug kev, qhib lub qhov rais, lossis pib ua haujlwm tshiab.
Kauj Ruam 5. Nrhiav txoj hauv kev los so
Kev so yog tus yuam sij rau kev rov zoo. Qhov nro uas ua rau tuaj yeem ua rau rov huam tuaj. Yog tias koj zoo li koj tsis muaj sijhawm so, xav txog lub sijhawm koj siv dabbling nrog cawv thiab luam yeeb, thiab hloov nws nrog kev so.
Cov dej num xws li taug kev, nyeem ntawv, thiab kev xav tuaj yeem yog txoj hauv kev zoo los so
Kauj Ruam 6. Kho koj tus kheej kom lom zem
Txhua tus neeg xav tau qee tus cwj pwm tsis zoo hauv lub neej, koj tsuas yog xav ua kom lawv muaj kev noj qab haus huv tag nrho. Txaus siab rau me ntsis mis nyuj khov txhua lub sijhawm tam sim no, lossis yuav cov dej qab zib uas muaj cov pa roj carbon ntau. Thaum nws yog ib qho tseem ceeb kom muaj kev noj qab haus huv, muab koj tus kheej txo qis me ntsis yog li koj tsis hnov zoo li txhua yam kev lom zem uas koj siv los txaus siab raug tshem tawm ntawm koj mus.
Kauj Ruam 7. Nyob twj ywm
Zoo dua koj lis kev quav yeeb quav tshuaj, tsawg dua qhov nws yuav rov huam tuaj. Cov tib neeg uas txiav luam yeeb thiab haus dej tib lub sijhawm zoo li yuav tsis muaj cov tsos mob hnyav dua thiab muaj kev pheej hmoo qis dua.
Ntu 4 ntawm 6: daws nrog Cov tsos mob rho tawm
Kauj Ruam 1. Saib xyuas cov tsos mob tawm
Thaum koj tsum tsis txhob haus cawv lossis haus luam yeeb, koj lub cev yuav ntsib cov tsos mob uas tsis muaj kev siv txuas ntxiv. Cov tsos mob ntawm kev tshem tawm ntawm kev haus luam yeeb thiab haus cawv muaj xws li: ntxhov siab, nyuaj siab, qaug zog, mob taub hau, xeev siab, tshee, mob plab, thiab nce lub plawv dhia.
Kauj Ruam 2. Saib xyuas cov tsos mob tawm
Thaum cov tsos mob tshem tawm los ntawm kev haus luam yeeb tuaj yeem ua rau lub cev thiab lub siab tsis xis nyob, tshem tawm cov tsos mob los ntawm kev haus cawv yuav ua rau txaus ntshai. Qhov hnyav ntawm cov tsos mob tshem tawm cawv sib txawv nyob ntawm seb koj haus ntau npaum li cas, tus cwj pwm nyob ntev npaum li cas, thiab koj lub xeev kev noj qab haus huv. Qee cov tsos mob tuaj yeem tshwm sim nyob rau ob peb teev ntawm kev haus cawv, nce siab hauv ob peb hnub, thiab txhim kho hauv ob peb lub lis piam.
- Cov tsos mob ntawm kev haus cawv tuaj yeem ua rau pom cov tsos mob uas ua rau muaj teeb meem kev puas siab puas ntsws thiab lub paj hlwb. Cov tsos mob suav nrog lub cev tshee hnyo, ntxhov siab vim, kev xav nyob tsis tswm, ntshai, ua kom pom kev thiab qaug dab peg. Nrhiav kev pab kho mob yog tias koj pom cov tsos mob no.
- Yog tias koj yog ib tus neeg haus dej ntau thiab tau siv sijhawm ntev, xav txog kev saib xyuas kev noj qab haus huv.
Kauj Ruam 3. Nrhiav kev cuam tshuam tshuaj
Thaum tsis muaj tshuaj yuav tshuaj los kho cawv thiab nicotine ua ke, kev cuam tshuam nrog tshuaj muaj los kho kev quav dej quav cawv thiab quav yeeb quav tshuaj nicotine.
- Cov tshuaj yuav tshuaj uas tuaj yeem siv los kho kev quav cawv suav nrog kev siv naltrexone, acamprosate, thiab disulfiram. Cov tshuaj no tuaj yeem pab tshem tawm thiab rov tshwm sim cov tsos mob.
- Xaiv ib txoj hauv kev los txiav luam yeeb nicotine. Thaum qee tus neeg txiav tawm "tam sim" (qaib ntxhw txias), lwm tus xaiv kom txo lawv cov nicotine raug me ntsis los txo qis cov tsos mob tawm. Ntau qhov kev xaiv muaj raws li kev hloov pauv nicotine xws li zom zom, thaj ua rau thaj, tshuaj tsuag qhov ntswg thiab tshuaj noj tshuaj (xws li bupropion) thaum koj lub cev hloov mus rau qib qis nicotine.
Ntu 5 ntawm 6: Tau mob siab rau Saib Xyuas
Kauj Ruam 1. Nrhiav tus kws kho mob
Nws nyuaj rau hla kev quav tshuaj ib leeg, thiab tus kws kho mob tuaj yeem yog qhov muaj txiaj ntsig zoo ntawm kev lav phib xaub thiab txhawb nqa. Ua haujlwm nrog tus kws kho mob suav nrog cov kauj ruam xws li tham txog kev xav hauv lub siab, nrhiav kev daws teeb meem, tiv thaiv kev rov qab los, thiab khawb tob kom nkag siab txog kev xav ua rau muaj kev quav yeeb quav tshuaj.
- Ua zoo ib yam thaum ua haujlwm nrog tus kws kho mob yog qhov tseem ceeb, tshwj xeeb tshaj yog thaum nws los tiv thaiv kev rov qab los.
- Kev quav tshuaj tuaj yeem nyob ua ke lossis ua rau muaj kev puas siab puas ntsws xws li tus mob schizophrenia, kev nyuaj siab, ntxhov siab, lossis kev puas siab puas ntsws bipolar. Nrog rau kev kho mob, tshuaj yuav tshuaj ib txhij tuaj yeem kho cov kev puas siab puas ntsws uas ua rau muaj kev quav yeeb quav tshuaj.
Kauj Ruam 2. Tau txais kev tshuaj ntsuam xyuas
Kev tshuaj ntsuam xyuas kev noj qab haus huv tuaj yeem pab txiav txim tias kev haus luam yeeb thiab dej cawv cuam tshuam rau lub cev li cas. Ua hauj lwm nrog kws kho mob los pab txhim kho koj lub cev noj qab haus huv. Lawv kuj tseem tuaj yeem muab cov tshuaj kws kho mob kom txo qis kev vam khom nicotine.
Ob qho cawv thiab nicotine tuaj yeem ua mob hnyav rau lub cev. Ua siab ncaj nrog koj tus kws kho mob thiab thov kuaj kom ntsuas kev noj qab haus huv ntawm koj lub siab, lub plawv, ob lub raum thiab lub ntsws
Kauj Ruam 3. Thov kho tus neeg mob hauv tsev
Yog tias koj ntshai koj yuav tsis tuaj yeem nres ntawm koj tus kheej, xav txog lub tsev kho mob rov zoo. Cov chaw kho mob hnyav tuaj yeem pab koj daws teeb meem ntawm lub cev thiab kev xav ntawm kev quav yeeb quav tshuaj thiab txiav tawm hauv kev saib xyuas thiab txhawb nqa ib puag ncig. Ib txoj haujlwm tuaj yeem pab koj txiav txim siab yuav ua li cas tshem tawm cov tshuaj lom thiab yuav saib xyuas koj lub cev thiab lub siab lub ntsws thaum koj tso cawv thiab nicotine. Txoj kev kho mob suav nrog kev saib xyuas mob hnyav thiab mob hlwb.
Kev kho mob feem ntau suav nrog kev kho tus kheej thiab pab pawg uas mob siab rau kev mob hlwb. Tej zaum yuav siv tshuaj los kho thiab saib xyuas kev puas siab puas ntsws thaum tab tom kho
Ntu 6 ntawm 6: Nrhiav Kev Txhawb Nqa
Kauj Ruam 1. Nrhiav kev pab los ntawm cov phooj ywg thiab cov txheeb ze
Koj tuaj yeem txiav luam yeeb thiab haus luam yeeb yog tias koj nrhiav kev txhawb nqa los ntawm cov neeg nyob ib puag ncig koj. Hais kom lawv txhawb koj los ntawm kev tsis haus dej lossis haus luam yeeb nyob ze koj.
Kauj Ruam 2. Nrhiav kev lav ris
Yog tias koj muaj phooj ywg uas tseem xav txiav luam yeeb thiab haus luam yeeb, npaj kom saib xyuas kev noj qab haus huv. Txheeb nrog txhua txhua hnub thiab ua lub luag haujlwm rau txhua qhov koj xaiv.
Kauj Ruam 3. Nrhiav pab pawg hauv zos
Tiv tauj pab pawg tsis haus luam yeeb, xws li zej zog tiv thaiv kev haus luam yeeb Indonesia thiab lwm pab pawg txhawb nqa, xws li National Anti-Alcohol Movement. Tham txog koj cov kev siv zog hauv ib puag ncig txhawb nrog cov tib neeg uas muaj kev paub zoo ib yam tuaj yeem ua qhov txawv ntawm koj txoj kev txiav luam yeeb.
Kauj Ruam 4. Nyob hauv ib lub zej zog hangover
Yog tias koj txhawj xeeb txog kev nyob nrog cov neeg uas muaj peev xwm ua rau haus cawv lossis siv nicotine, txiav txim siab nrhiav lub tsev hangover uas txwv cawv thiab nicotine. Txhua tus neeg nyob hauv lub tsev hangover pom zoo kom nyob tsis muaj cawv thiab tsim lub zej zog muaj kev lav phib xaub rau ib leeg.
Lub tswv yim
- Zam cov tog neeg thiab cov xwm txheej hauv zej zog uas cuam tshuam nrog kev haus luam yeeb thiab cawv.
- Tsis txhob tawm mus nrog phooj ywg lossis cov neeg ua haujlwm ua haujlwm thaum lawv nyob rau "haus luam yeeb so."
- Npaj cov dej num uas yuav tsis cuam tshuam nrog kev haus luam yeeb thiab cawv nrog cov neeg uas tsis haus cawv thiab luam yeeb.
