Nyeem phau ntawv Txoj Kev Yooj Yim Kom Tsis Txhob Haus Luam Yeeb los ntawm Allen Carr tuaj yeem yog qhov kev paub zoo yog tias koj tab tom txiav luam yeeb. Phau ntawv no, sau los ntawm tus neeg haus luam yeeb hnyav dhau los, tau muag 6 lab luam thaum nws 20 xyoo ntawm kev ua lag luam. Cov txheej txheem qhia los ntawm Carr tau ua tiav los ntawm ntau tus neeg nrhiav kev pab txiav luam yeeb.
Kauj ruam
Ntu 1 ntawm 4: Ua Thawj Kauj Ruam
Kauj Ruam 1. Paub txog Allen Carr
Ua ntej pib txheej txheem kev haus luam yeeb siv nws phau ntawv, xub txheeb xyuas seb Allen Carr yog leej twg thiab ua tau zoo ntawm nws cov txheej txheem.
- Allen Carr yog tus kws sau ntawv Askiv uas sau phau ntawv hais txog kev txiav luam yeeb. Nws yog tus neeg haus luam yeeb hnyav uas haus luam yeeb ntau npaum li 100 luam yeeb hauv ib hnub thiab tswj kom txiav luam yeeb tom qab haus luam yeeb tau 33 xyoos. Nws qhia ib txoj hauv kev uas ua haujlwm rau nws tus kheej hauv nws phau ntawv muag khoom zoo tshaj plaws, Txoj Kev Yooj Yim Kom Tsis Txhob Haus Luam Yeeb.
- Kev ua tau zoo ntawm Carr txoj kev tau raug qhuas ntau xyoo, thiab tau nthuav dav los ntawm lo lus ntawm qhov ncauj. Thaum kev tshawb fawb tshawb fawb txog Carr txoj kev tseem raug txwv, txoj kev tshawb fawb xyoo 2014 pom tias cov neeg haus luam yeeb siv Allen Carr txoj kev yog rau lub sijhawm ntau dua rau kev haus luam yeeb tom qab 13 lub hlis ntau dua li cov neeg haus luam yeeb siv lwm txoj hauv kev.
Kauj Ruam 2. Yuav phau ntawv Txoj Kev Yooj Yim Kom Tsis Txhob Haus Luam Yeeb
Allen Carr cov phau ntawv tseem muaj nyob hauv is taws nem thiab cov khw muag khoom. Koj kuj tseem tuaj yeem nrhiav phau ntawv hauv lub tsev qiv ntawv. Ua ntej koj pib siv Allen Carr txoj kev, koj yuav tsum yuav phau ntawv.
Kauj Ruam 3. Teem hnub thiab sijhawm txiav luam yeeb
Thawj kauj ruam Carr qhia yog teem sijhawm tshwj xeeb thiab hnub txiav luam yeeb.
- Koj yuav tsum xaiv lub sijhawm kom tsis txhob haus luam yeeb yav tom ntej. Kos nws ntawm koj daim ntawv qhia hnub ua hnub txiav luam yeeb.
- Tsis txhob sim txo kev haus luam yeeb ua ntej hnub tshwj xeeb. Carr lub hom phiaj yog ua txhaum nrog cov neeg haus luam yeeb 'nicotine los ntawm kev qhia tias luam yeeb tsis tau ua ib yam dab tsi los txhawb lawv txoj kev lom zem hauv lub neej. Txiav rov qab luam yeeb ua ntej hnub teem yuav ua tib zoo mloog qhov tseeb tias koj txiav luam yeeb, yog li ua luam yeeb zoo li muaj txiaj ntsig ntau dua.
Kauj Ruam 4. Nkag siab tias kev haus luam yeeb tsis ua rau koj zoo
Ib ntawm Carr txoj kev txhawb siab hauv Txoj Kev Yooj Yim Kom Txiav Luam Yeeb yog hais txog qhov tsis txaus ntseeg ntawm kev haus luam yeeb nws tus kheej. Txhawm rau txiav luam yeeb, txiav txim siab qhov teeb meem uas luam yeeb muaj rau koj kev noj qab haus huv piv rau qhov tsis muaj txiaj ntsig los ntawm kev haus luam yeeb.
- Carr piav qhia tias kev tso cov luam yeeb yeej tsis raug nqi dab tsi rau koj. Tus cwj pwm no tsis muab kev zoo siab tiag tiag. Qhov txiaj ntsig nkaus xwb uas nicotine muab yog tias nws ua rau cov neeg haus luam yeeb muaj kev quav yeeb quav tshuaj. Koj tsis muaj dab tsi plam thiab tas li hloov pauv qhov zoo rau koj kev noj qab haus huv thiab kev ua neej nyob.
- Kev haus luam yeeb yog txaus ntshai heev rau koj kev noj qab haus huv. Cov luam yeeb puas tsuaj rau txhua lub cev hauv lub cev, ua rau muaj ntau yam kab mob suav nrog mob qog noj ntshav hauv lub ntsws, thiab ua rau muaj kev noj qab haus huv tag nrho ntawm cov neeg haus luam yeeb. Kev txiav luam yeeb yuav txo qhov pheej hmoo mob ntsws, kab mob hauv lub plawv, thiab mob hlab ntsha tawg zuj zus.
Kauj Ruam 5. Teeb koj lub luam yeeb zaum kawg
Carr qhia tias thaum koj taws koj tus luam yeeb zaum kawg, koj tau cog lus tias yuav tsis haus luam yeeb ntxiv txawm tias nyuaj npaum li cas rau txheej txheem ntawm kev txiav luam yeeb.
- Ua raws li hnub txiav luam yeeb. Siv sijhawm rau koj tus luam yeeb zaum kawg hmo ua ntej.
- Qee zaum nws muaj txiaj ntsig los teev cov txiaj ntsig. Tib neeg siv nws los ua cov cuab yeej los txhawb ntau yam kev hloov pauv hauv lub neej, suav nrog poob phaus thiab txiav cawv. Yog tias nws muaj txiaj ntsig rau koj, sau daim ntawv cog lus kom txiav luam yeeb thiab suav nrog cov npe kev noj qab haus huv ntawm kev txiav luam yeeb. Muab daim ntawv no tso rau qhov twg koj tuaj yeem pom nws, xws li lub tub yees, thiab nyeem nws thaum koj xav tias raug ntxias.
Ntu 2 ntawm 4: Pib
Kauj Ruam 1. Npaj rau kev tshem tawm cov tsos mob ntawm nicotine
Thawj hnub tshwj xeeb, koj lub cev yuav dhau mus rau lub sijhawm tshem tawm hnyav vim tias qib qis ntawm nicotine hauv koj lub cev. Qhov no yuav ua rau koj saib luam yeeb, tab sis sim tawm tsam qhov kev ntxias.
- Nco ntsoov tias cov tsos mob tshem tawm yog ib ntus thiab yuav dhau mus li ob peb hnub. Tseem nco ntsoov tias cov neeg haus luam yeeb tau pom cov tsos mob tawm ntawm nicotine ib ntus thoob plaws hauv lawv lub neej thaum lawv tsis tuaj yeem haus luam yeeb. Txij li tam sim no koj tsis yog neeg haus luam yeeb, koj yuav tsis hnov cov tsos mob no ntxiv lawm.
- Cov tsos mob ntawm kev tshem tawm ntawm nicotine suav nrog kev ntxhov siab, kev nyuaj siab, teeb meem pw tsaug zog, nce qab los noj mov, mob taub hau, nyuaj mloog lus, thiab hnyav nce.
- Cov tsos mob ntawm kev rho tawm feem ntau tshwm sim li ntawm 2 txog 3 teev ntawm zaum kawg uas koj haus luam yeeb. Yog tias koj haus luam yeeb ntev dua lossis ntau ntau, koj cov tsos mob yuav hnyav dua thiab nyob ntev dua.
Kauj Ruam 2. Cuam nrog cov xwm txheej thiab kev txhawb siab uas ua rau koj xav tias xav haus luam yeeb
Carr tsis pom zoo kom zam qhov feem ntawm koj lub neej uas ua rau koj nco txog kev haus luam yeeb. Hloov chaw, Carr qhia hloov pauv koj txoj kev xav kom tsom mus rau qhov zoo ntawm qhov xwm txheej.
- Txhua hnub, yuav muaj lub sijhawm koj xav tias xav haus luam yeeb. Yog tias koj ib txwm haus luam yeeb nrog kas fes thaum sawv ntxov, piv txwv li, koj yuav xav tias xav haus luam yeeb thaum lub sijhawm ntawd. Sim xav ntau ntxiv txog yam koj tau txais ntau dua li qhov koj poob. Tsis txhob xav tias, "Tam sim no kuv tsis tuaj yeem haus luam yeeb". Hloov chaw xav, "Puas yog qhov zoo uas kuv tuaj yeem txaus siab rau lub sijhawm tsis haus luam yeeb?"
- Tsis txhob nyob deb ntawm cov xwm txheej hauv zej zog. Tawm mus thiab ntsib ntau tus neeg. Yog tias koj pom tib neeg haus luam yeeb, ntxiv, xav txog qhov zoo. Pub koj tus kheej los ntawm kev quav tshuaj thiab cog lus rau kev noj qab haus huv yav tom ntej.
- Yog tias ib tus neeg muab luam yeeb rau koj, hais yooj yim "Tsis ua tsaug. Kuv tsis haus luam yeeb" lossis hais tias "Tsis ua tsaug. Kuv txiav luam yeeb." Tsis xav tau kev piav qhia ntev. Tsawg lub sijhawm koj siv xav txog cov luam yeeb, zoo dua.
Kauj Ruam 3. Tsis txhob xav txog cov luam yeeb
Xav txog kev haus luam yeeb, thiab qhov tseeb tias koj tau txiav luam yeeb, raws txoj kev yuav ua rau tsis ua tiav. Koj yuav tsum zam kev xav txog nicotine thaum sim txiav luam yeeb.
- Ib zaug ntxiv, thaum qhov kev xav tshwm sim, tsis txhob xav tias "Kuv tsis tuaj yeem haus luam yeeb", xav tias "Zoo, Kuv tsis yog neeg haus luam yeeb tam sim no." Hloov kho koj lub siab kom tsom mus rau qhov zoo yuav nyob ntev dua. Xav txog qhov yooj yim npaum li cas nws yuav tsum txiav luam yeeb ntau dua li qhov nyuaj ntawm kev txiav luam yeeb.
- Yog tias koj tsis tuaj yeem xav txog kev haus luam yeeb, ua qee yam kom koj lub siab txhob haus luam yeeb. Mus taug kev, saib TV qhia, hu rau phooj ywg lossis tsev neeg. Ua txhua yam koj tuaj yeem ua kom koj tus kheej tsom mus rau lub sijhawm tam sim no thiab nyob deb ntawm kev ntxias kom haus luam yeeb.
Ntu 3 ntawm 4: Xaus Kev Sib Txheeb Nrog Nicotine
Kauj Ruam 1. Nkag siab tias koj tsis tuaj yeem haus luam yeeb thaum sib tham
Ntau tus neeg haus luam yeeb tau ntseeg siab dua tom qab tsis txhob haus luam yeeb li ob peb lub lis piam lossis ntau hli. Koj yuav xav tias nws muaj kev nyab xeeb rov qab mus haus luam yeeb thaum sib tham ib ntus, tab sis qhov ntawd tsis yog.
- Kev txiav luam yeeb txhais tau tias ua kom tawg tag nrog cov tshuaj muaj yees. Cov luam yeeb yuav rub koj rov qab rau hauv qhov ntxiab. Tsis txhob xav txog luam yeeb li tsuas yog luam yeeb xwb. Xav tias nws yog ib feem ntawm tus cwj pwm txaus ntshai mus ib txhis.
- Nicotine yog ib qho ntawm kev quav yeeb quav tshuaj ntau tshaj plaws. Tias yog vim li cas cov neeg haus luam yeeb lossis cov neeg uas tsuas haus luam yeeb qee zaum yuav dhau los ua cov neeg haus luam yeeb hnyav thaum kawg. Nicotine cuam tshuam rau lub hlwb los ntawm kev ua ntawm qee txoj hauv kev txhawm rau txhawb kev xav ntawm kev txaus siab, yog li tsim qhov kev xav tias haus luam yeeb yog khoom plig. Ntau tshaj li 85% ntawm cov neeg uas sim txiav luam yeeb nicotine yam tsis siv kev pab yuav rov qab haus luam yeeb tsis pub dhau ib lub lim tiam. Qhov no yog vim li cas haus luam yeeb "ib luam yeeb" yog txaus ntshai heev. Nicotine paub tias yog cov khoom siv tawv kom tso tseg thiab koj yuav tsum zam txhua yam uas ua rau koj muaj feem yuav haus luam yeeb dua.
Kauj Ruam 2. Tsis txhob hloov cov tshuaj nicotine
Carr tsis pom zoo siv cov tshuaj nicotine hloov pauv, xws li cov pos hniav nicotine lossis thaj chaw nicotine.
- Kev hloov pauv Nicotine yuav txhawb koj kom xav txog kev txi. Los ntawm kev tso tawm nicotine, koj tsis ua kev txi, tab sis hwm koj tus kheej thiab koj tus kheej lub cev kom koj tsis txhob haus luam yeeb.
- Ib qho ntxiv, kev hloov pauv nicotine kuj ua rau muaj kev quav yeeb quav tshuaj nicotine kom nyob ruaj khov. Ua ntej koj tshem tawm ntawm koj txoj kev vam khom nicotine, nws yuav yooj yim dua los txiav luam yeeb.
Kauj Ruam 3. Tsis txhob khaws cov luam yeeb thaum muaj xwm ceev
Coob leej neeg uas tab tom txiav luam yeeb khaws cov luam yeeb thaum muaj xwm ceev hauv tsev yog tias muaj kev txhawb siab tshwm sim. Tsis txhob khaws cov luam yeeb hauv koj lub tsev tom qab txiav txim siab txiav luam yeeb.
- Khaws cov luam yeeb ua rau tsis ntseeg. Txhawm rau txiav luam yeeb kom tiav, koj yuav tsum tau ua tiav los ntawm kev paub tias qhov no yog qhov kev xaiv zoo tshaj plaws rau koj thiab koj cov neeg hlub.
- Nco ntsoov, koj tsis yog neeg haus luam yeeb tom qab koj haus luam yeeb zaum kawg. Koj tsis xav tau luam yeeb ntxiv lawm. Yog tias tu koj lub tsev los ntawm cov luam yeeb yog qhov nyuaj tshwj xeeb rau koj, nug ib tus phooj ywg lossis cov neeg hauv tsev saib ib puag ncig koj lub tsev thiab tshem tag nrho cov luam yeeb.
Ntu 4 ntawm 4: Ua Kom tiav Cov Txheej Txheem
Kauj Ruam 1. Npaj lub neej kom rov zoo li qub
Tom qab lub sijhawm ntev, tsis haus luam yeeb yuav tsis xav tias coj txawv txawv. Koj yuav pib rov qab mus rau koj li niaj hnub niaj hnub ua thiab tsim kev coj noj coj ua tshiab thiab tus cwj pwm uas nyob ib puag ncig koj lub neej yam tsis haus luam yeeb.
- Koj tseem tuaj yeem xav kom haus luam yeeb "tsuas yog ib qho luam yeeb," tshwj xeeb tshaj yog cov khoom tau rov zoo li qub. Nco ntsoov, nws yuav tsis yog luam yeeb xwb. Nov yog tus cwj pwm tsis tu ncua uas koj tau tso tseg.
- Ua kev zoo siab rau koj tus kheej rau lub sijhawm ntawd, xws li hauv cov xwm txheej hauv zej zog, thaum koj tsis kam lees muab kev haus luam yeeb. Txaus siab rau koj tus kheej thiab qhov tseeb tias koj tau tso tseg kev haus luam yeeb. Kev tsom mus rau qhov zoo yuav muaj txiaj ntsig zoo nyob rau lub sijhawm ntev.
Kauj Ruam 2. Nrhiav kev pab tshaj lij yog tias koj muaj teeb meem
Yog tias koj muaj teeb meem sim txiav luam yeeb ntawm koj tus kheej koj yuav xav nrhiav kev pab tshaj lij ntxiv nrog rau Allen Carr phau ntawv.
- Pab pawg txhawb nqa feem ntau muaj nyob hauv tsev kho mob hlwb, qhov uas kws kho mob lossis kws kho mob tau qhia ua kev sib tham nrog lwm tus neeg sim txiav luam yeeb.
- Narcotics Anonymous yog ib lub koom haum uas tuav cov rooj sib tham rau cov neeg quav yeeb quav tshuaj sim ua kom rov zoo los muab kev txhawb nqa. Koj tuaj yeem pom cov rooj sib tham no hauv koj thaj tsam ntawm NA lub vev xaib.
- Yog tias koj muaj teeb meem txiav luam yeeb, nrog koj tus kws kho mob tham. Koj tseem tuaj yeem nrhiav kev pab los ntawm kws tshaj lij kho mob kom paub seb puas muaj teeb meem kev xav uas ua rau koj muaj kev quav yeeb quav tshuaj.
Kauj Ruam 3. Nug kom tau txais kev txhawb nqa tas li los ntawm cov phooj ywg thiab cov neeg hauv tsev neeg
Nco ntsoov, koj tsis tuaj yeem txiav luam yeeb ib leeg. Thaum koj txuas ntxiv koj cov txheej txheem kho mob, tham nrog cov phooj ywg thiab cov neeg hauv tsev neeg txog koj qhov kev txiav txim siab txiav luam yeeb thiab thov kom lawv muab kev txhawb nqa rau koj.
- Nug cov neeg hauv tsev neeg uas haus luam yeeb tsis txhob haus luam yeeb nyob ntawm koj xub ntiag lossis xav kom haus luam yeeb.
- Nug ob peb tus phooj ywg lossis cov neeg hauv tsev yog tias koj tuaj yeem hu rau lawv thaum koj xav tias xav haus luam yeeb. Xaiv cov neeg uas xav tias muaj kev nkag siab thiab yooj yim tham nrog.
- Yog tias ib tus neeg tsis txhawb koj qhov kev txiav txim siab, nws yog lub tswv yim zoo los txiav kev sib raug zoo nrog tus neeg ntawd ib ntus. Qhov tsis zoo yuav ua rau muaj kev quav tshuaj.
Lub tswv yim
- Kev nce phaus yog kev txhawj xeeb rau ntau tus neeg thaum nws los txog kev txiav luam yeeb. Kev txiav luam yeeb tsis ua rau koj nce qhov hnyav ntawm nws tus kheej. Qhov teeb meem yog tias coob leej neeg feem ntau siv zaub mov los hloov pauv rau nicotine. Sim tshem tawm ntawm kev ntxias thiab khoom noj txom ncauj tsis zoo los ntawm chav ua noj thiab ua kom koj lub cev qoj ib ce muaj zog.
- Scare cov tswv yim, xws li saib txheeb cais thiab cov duab txhawj xeeb, yuav ua rau cov neeg haus luam yeeb tau hnov qhov mob ntawm kev tshem tawm cov tsos mob sai dua. Zam qhov chaw uas siv cov tswv yim no.
Ceeb toom
Txhua qhov kev hloov pauv hauv lub neej tseem ceeb yuav tsum tau ua nrog kev qhia ntawm kws kho mob. Nco ntsoov tias yog koj muaj ntawv pov hwm, cov khoom txiav luam yeeb feem ntau suav nrog, tsuav yog koj muaj daim ntawv yuav tshuaj
Tshooj lus ntsig txog
- Kev Tswj Xyuas Kev Noj Qab Haus Huv
- Luam Yeeb Luam Yeeb
- Nres Nyuaj Luam Yeeb
- Txiav luam yeeb
