Quit Smoking: Progress Tracker

Inspector Studios

Mayelana nalolu hlelo lokusebenza

Thatha ukuyeka kwakho usuku olulodwa, isifiso esisodwa kanye nokuwina okukodwa ngesikhathi nge-Quit Smoking: Progress Tracker.

Yakha uhlelo olucacile lokungabi nokubhema futhi ugcine ukwesekwa okusebenzayo kuseduze lapho kuvela isifiso. Landelela isikhathi sokungabi nokubhema, ugwayi ogwenyiwe, imali egciniwe, izifiso, izimbangela, imizwa kanye nezinyathelo ezibalulekile endaweni eyodwa.

LANDELA INTSHAYELELO YAKHO

Bona ukuthi usunesikhathi esingakanani ungabhemi futhi ubuke uchungechunge lwakho lukhula. Bala ugwayi ogwenyiwe, qagela imali egciniwe bese ubuyekeza izinyathelo ezibalulekile kusukela ngosuku lwakho lokuyeka.

IMALI EGCINIWE NEMIPHOMO

Guqula wonke ugwayi ongawuthenganga ube yimali egciniwe ebonakalayo. Dala umgomo, landela intuthuko yakho bese ubheka izilinganiso zalokho ukuhlala ungabhemi okungakusiza ukukukhokhela.

ISIKHATHI SOKULINDWA KWEMPILO

Landela umugqa wesikhathi wemfundo wezinguquko ezivame ukubikwa ngemva kokuyeka. Buka umugqa wesikhathi oqediwe, osebenzayo nozayo. Ukululama kuyahlukahluka, ngakho umugqa wesikhathi uwulwazi olujwayelekile kunokuba kube ukuhlolwa kwezokwelapha komuntu siqu.

ITHULUZI LOKUSINDISA OKUKHATHAZA

Vula ithuluzi lezinto lapho kuvela isifiso. Sebenzisa ukuphefumula okuqondiswayo okungu-4-7-8, ukuphefumula ngebhokisi, imisebenzi yokumisa, izikhuthazo zokubhekana nezinkinga kanye nemibono yokuphazamisa ukuze ume ngaphambi kwesinqumo sakho esilandelayo.

IZIVIVINYO ZOKUSHISA EZISEKELWE KWI-CBT

Sebenzisa izivivinyo eziqondiswa nguwe eziphefumulelwe amasu okuziphatha kwengqondo. Thola imicabango ehlobene nesifiso, hlola isimo, khetha impendulo yokubhekana nezinkinga bese uqopha ukuthi yini eyasiza. Lawa mathuluzi awathathi indawo yokwelashwa noma ukunakekelwa kwezokwelapha.

UKULUNGELA UKUYEKA KWEZINSUKU EZIYI-7

Lungiselela usuku lwakho lokuyeka ngezinsuku eziyisikhombisa zemisebenzi. Cacisa izizathu zakho, thola izimbangela, hlela ezinye izindlela, lungisa indawo yakho bese udala izimpendulo zezikhathi ezinzima.

ISIBONGO SASUKU NESIZATHU ESIBALULEKILE

Yenza isifungo sansuku zonke futhi ugcine izizathu zakho zokuyeka endaweni eyodwa. Buyela kuzo lapho izifiso zizwakala zinamandla noma isisusa sizizwa siphansi.

ILOGU YOKUKHANGELA, UKUQHUBA NOKUSHELELA

Rekhoda izifiso ngesikhathi, amandla, imizwa, isisusa kanye nesu lokubhekana nezinkinga. Ilogi iyashelela ngaphandle kokususa uhambo lwakho. Buyekeza amaphethini bese ulungiselela izifiso zesikhathi esizayo.

IJENALISHI, IMIZWA KANYE NOKUQONDA KWAMASONTO ONKE

Bhala ngosuku lwakho, bhala phansi imizwa yakho bese ubhala ukuthi yini eyenza ukuyeka kube lula noma kube nzima. Buyekeza imibiko yamasonto onke ehlanganisa isikhathi sokungabi nakubhema, ukugwema ugwayi, ukonga, izifiso, ukushelela kanye nezinto ezibangela ukubhema ezivamile. Sebenzisa ideshibhodi ukuze uqaphele amaphethini bese ukhetha ukugxila kwakho okulandelayo.

IZIMPUMELELO NAMASU OKUBHEKANA

Gubha isikhathi sokungabi nakubhema, ukonga, ukugwema ugwayi, izithembiso kanye nemigomo ngezimpumelelo. Hlola imibono yokubhekana nokucindezeleka, isithukuthezi, imikhuba, izimo zomphakathi kanye nezinto ezibangela ukubhema ezivamile. Londoloza amasu ahambisana nohlelo lwakho.

IZICI EZIYINHLOKO

• Ukulandelela inqubekela phambili yokuyeka ukubhema
• Ukulandelela imali okongiwe kanye nemigomo yokonga
• I-counter egwenyiwe kagwayi
• Isikhathi sokubuyiselwa kwempilo yezemfundo
• Ithuluzi lokutakula isifiso nsuku zonke
• Ukuzivocavoca kokuphefumula okungu-4-7-8 kanye nebhokisi
• Ukuzivocavoca okusekelwe ku-CBT okuziqondisayo
• Uhlelo lokulungiselela ukuyeka izinsuku eziyisikhombisa
• Isithembiso sansuku zonke nokuzibophezela
• Izizathu zomuntu siqu• Ukungena ngemvume, ukuqala kanye nokubhalisa ngokushelela
• Ukulandelela ijenali kanye nemizwa
• Imibiko yenqubekela phambili yamasonto onke
• Ideshibhodi yokuqonda kanye nezibalo
• Impumelelo kanye nezigaba ezibalulekile
• Umtapo wolwazi wamasu okubhekana nesimo

Ukuyeka Ukubhema: Ukulandelela inqubekela phambili kusekela ukulungiselela, ukuqwashisa kanye nesisusa kulo lonke uhambo lwakho lokungenakubhema. Qhubeka uqhubeka.

ULWAZI OLUBALULEKILE LWEMPILO

Lolu hlelo lokusebenza lunikeza ulwazi olujwayelekile lwemfundo kanye namathuluzi okulandelela. Akuyona idivayisi yezokwelapha futhi ayixilongi, ayilaphi noma ayivimbeli ukuncika kwi-nicotine noma yisiphi isimo sezokwelapha. Akuyona indawo yeseluleko sezokwelapha sochwepheshe, ukwelulekwa, ukuxilongwa, ukwelashwa noma ukunakekelwa okuphuthumayo. Cela usizo kuchwepheshe wezempilo ngokuyeka noma ukuyeka. Funa ukunakekelwa kwezokwelapha okuphuthumayo uma kudingeka.