Yu na pɔsin we de smok? Ɔ yu kin yuz sɔntin we gɛt nikotin lɛk vapes, gam, ɔ mawa? Di strenj diskɔmfɔt we yu kin fil we yu stɔp fɔ smok wantɛm wantɛm fɔ tray fɔ lɛf dis abit, di filin fɔ vɛks pan ivin di smɔl smɔl tin dɛn, di we aw yu kin want fɔ du di sem tin ɔltɛm... Dɛn tin ya dɔn apin to yusɛf? Nɔ wɔri, nɔto yu wan de. Bɔku pipul dɛn kin gɛt dis ɛkspiriɛns. Tide wi de tɔk bɔt dis kɔndishɔn we dɛn kɔl ‘Nicotine Withdrawal’.
Fɔ tɔk am simpul wan, wetin na fɔ lɛf fɔ yuz nikotin?
Fɔ tɔk am simpul wan, dis na aw yu bɔdi ɛn yu bren kin biev we yu lɔs nikotin wantɛm wantɛm afta yu dɔn de nikotin fɔ lɔng tɛm. Nikotin na kemikal we kin mek pɔsin adikshɔn bad bad wan. We yu de smok, vayp, ɔ chew gam, nikotin kin kam insay yu bɔdi. As tɛm de go, yu bɔdi kin yus to dis lɛvul fɔ nikotin.
Tink bɔt am lɛk pɔsin we de drink ti ɛvri mɔnin ɛn afta dat i kin gɛt ed we i nɔ gɛt am fɔ wan de. We di bɔdi lɔs sɔntin we i dɔn yus to, i kin mek i nɔ fil fayn. Dɛn tin ya we kin mek pɔsin nɔ fil fayn na in wi kin kɔl di sayn dɛn we pɔsin kin gɛt we i nɔ gɛt nikotin .
Bɔt di bɛst tin na dat dɛn tin ya we kin mek pɔsin nɔ fil fayn na fɔ shɔt tɛm nɔmɔ . Ɛn dɛn nɔ go ambɔg yu wɛlbɔdi ɛni we. As yu de kɔntinyu fɔ de fa frɔm nikotin, dɛn tin ya we de mek yu nɔ fil fayn go dɔn smɔl smɔl.
Nikotin de insay tin dɛn lɛk:
- Sigaret ɛn E-sigarɛt (Vaping) .
- Siga dɛn
- Prodakt we nɔ gɛt tabak (e.g. betel quid, mawa, snuff) .
- Hookah
Wetin na dɛn sayn ya we pɔsin kin gɛt we i de lɛf fɔ it?
Dɛn sayn ya kin difrɛn frɔm wan pɔrsin to ɔda pɔrsin. Bɔt pan ɔl we sɔm kɔmɔn sayn dɛn de we bɔku pipul dɛn kin gɛt, sɔm de bak we na sɔm pipul dɛn nɔmɔ kin gɛt. Lɛ wi si wetin dɛn bi.
| Tayp fɔ di simptom | Tɔk bɔt |
|---|---|
| Di sayn dɛm wae kin apun pan bɔrku pipul dɛm |
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| Di sayn dɛm wae sɔm pipul dɛm kin gɛt |
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Aw dɛn sik ya kin tranga kin dipen pan tin dɛm lɛk aw lɔng yu dɔn de yuz nikotin, aw yu de smok ɛvride, yu ej, ɛn yu ɔl wɛl bɔdi.
Aw lɔng dɛn prɔblɛm ya go las? (Taymlayn)
Dis na di prɔblɛm we bɔku pipul dɛn gɛt. Pan ɔl we dis tranga tɛm nɔ kin bi di sem fɔ ɔlman, bɔku tɛm i kin fala wan patɛn lɛk dis.
- Bitwin 4 ɛn 24 awa: Di sayn dɛm fɔ lɛf fɔ it kin bigin insay sɔm awa afta yu dɔn yuz nikotin fɔ di las tɛm.
- De 2 - 3: Dis na di tɛm we at pas ɔl. Na insay dɛn tu ɔ tri dez ya, dɛn kin notis di sik mɔ.
- Afta 3 dez: Afta di tɔd de, dɛn sayn ya go bigin fɔ stɔp smɔl smɔl. Yu go fil fayn smɔl de go de.
- Wik 3 - 4: Bɔrku tɛm, afta tri to 4 wik, bɔrku pan de diskɔmfɔt go dɔn.
Di tin we impɔtant pas ɔl na dat, di fɔs tri dez na di wan we at pas ɔl. I tan lɛk se yu de klaym mawnten. I at fɔs, bɔt if yu ebul fɔ du am, di waka kin rili fayn.
Wetin mek dis kin apin to wi? Wetin de apin insay di bren?
We yu dɔn ɔndastand dis, i go izi fɔ yu fɔ bia wit dis kayn tin.
Nikotin na kemikal we kin tay sɔm tin dɛn we de na wi bren. We i du dat, i de pul wan nyurotransmit we dɛn kɔl dopamin . Dis dopamin tan lεk wi "happy hormone." I de ɛp wi fɔ fil gladi, rilaks, ɛn satisfay.
We yu kɔntinyu fɔ yuz nikotin, yu bren kin dipen pan nikotin fɔ mek dis dopamin. Dat min se yu bren kin bi ‘lɛs’ fɔ gladi fɔ insɛf.
We yu stɔp fɔ gi nikotin wantɛm wantɛm, di bren nɔ kin gɛt da stimuleshɔn de. di dopamin lεvεl dεm dכn dכn wan wan. Dɔn di bren kin vɛks ɛn bigin fɔ sɛn signal se, "O, a dɔn lɔs mi gladi at, a want am bak." Dɛn sayn dɛm ya na wae wi kin gɛt as sayn dɛm lɛk wae yu vɛks, nɔr de rεst, wae wi kin want fɔ it, ɛn ɔda tin dɛm.
Okay, so aw yu de dil wit dis?
Fɔ lɛf fɔ yuz nikotin na big prɔblɛm. Bɔt i nɔto tin we nɔ pɔsibul. Di wangren big win we yu go ebul fɔ win na we yu disayd fɔ lɛf fɔ smok. Bɔku we dɛn de fɔ ɛp yu fɔ dil wit dɛn prɔblɛm ya.
1. Mɛdikal advays ɛn tritmɛnt (NRT) .
Dis rili impɔtant. If i nɔ izi fɔ yu fɔ bia wit dis fɔ yusɛf, tɔk to yu dɔktɔ. I kin ɛp yu.
- Nikotin Riplesmɛnt Tɛrapi (NRT): Dis kin min fɔ gi di bɔdi wan kɔntrol amount of nikotine we nɔ gɛt di bad bad kemikal dɛn we de insay sigrɛt. Dis kin bi tru nikotin gam ɔ pat. Dɛn tin ya kin ɛp fɔ ridyus di bad bad sayn dɛm wae pɔrsin kin fil fɔ lɛf fɔ it.
- Mɛrɛsin: Mɛrɛsin de wae nɔr gɛt nikotin, bɔt kin ɛp fɔ ridyus di krayv ɛn di sayn dɛm wae pɔrsin kin gɛt fɔ lɛf fɔ it. Fɔ ɛgzampul, dɔktɔ kin tɛl yu fɔ tek mɛrɛsin lɛk varenicline ɔ bupropion .
Impɔtant: Yuz dɛn NRT we ɔ mɛrɛsin ya nɔmɔ if yu dɔktɔ tɛl yu .
2. Aw fɔ kɔntrol di prɔblɛm we yu gɛt na yu bɔdi
- Fɔ kɔnstipɛshɔn: Drink bɔku wata. It tin dɛn we gɛt bɔku fayv, lɛk grɛn vɛjitebul ɛn frut.
- Fɔ dray mɔt ɛn fɔ kɔf: Drink wata ɔltɛm. Kip sɔntin na yu mɔt, lɛk gɔm we nɔ gɛt shuga ɔ wan pat pan jaggery.
- Fɔ kɔntrol di wet we yu de gɛt: Drink bɔku wata. It tin dɛn we gɛt fayn fayn tin dɛn lɛk frut. Nɔ du ɛni ɔda tin we yu de it, jɔs pe atɛnshɔn pan di it.
- Fɔ inshɔm: Gɛt gud abit fɔ slip. Stɔp fɔ drink kɔfi ɛn ti sɔm awa bifo yu go slip. Lisin to myuzik we de mek yu at kol. Put yu fon ɛn TV na sayd ɛn go slip.
3. Manejmɛnt fɔ di mental ɛn imɔshɔnal distres
Dis pat na di wan we nɔ izi fɔ du.
- Ɛksesaiz: Go waka, rɔn, ɔ ɛksesaiz. We yu bɔdi de du tin, yu nɔ go wɔri ɛn nɔ vɛks igen.
- Spend tɛm wit pipul dɛn we nɔ de smok: Tɛl yu fambul ɛn padi dɛn se yu de lɛf fɔ smok. Di sɔpɔt we dɛn go gi wi, dat go mek wi gɛt bɔku trɛnk. Tray fɔ avɔyd ples dɛn we pipul dɛn de smok fɔ sɔm tɛm.
- Gi yu an dɛn sɔntin fɔ du: We yu fil lɛk fɔ smok, gi yu an ɔda tin fɔ du. Sɔntɛm yu kin swɛt strɛs bɔl, twid pen, ɔ du ɔda tin we yu lɛk.
- Wash yu mɔt: Tray fɔ yuz ɔda tin na yu mɔt instead fɔ yuz sigrɛt. Sɔntin lɛk sinamɔn bark, straw, ɔ chɛwing gam kin ɛp.
- Distrakt yusɛf: Plɛn yu de. Stay bizi. If yu kin drink sigrɛt ɔltɛm we yu de drink ti, tray fɔ du ɔda tin da tɛm de. Sɔntɛm yu go rid buk, lisin to siŋ, ɔ tɔk to pɔsin na os.
- Bi gud to yusɛf: Dis waka nɔ izi, na tru. Sɔntɛm yu nɔ go ebul fɔ du am di fɔs tɛm. Bɔt grap frɔm usay yu fɔdɔm. Ɛnitɛm we yu tray, yu kin strɔng mɔ ɛn mɔ.
If yu si am se i nɔ izi fɔ yu wan pan dis waka, nɔ fred fɔ aks fɔ ɛp. Yu dɔktɔ rɛdi fɔ ɛp yu.
Mɛsej we dɛn kin kɛr go na os
- Fɔ lɛf fɔ yuz nikotin na tin we kin apin we yu stɔp fɔ smok ɔ yuz ɔda tin dɛn we gɛt nikotin. Na fɔ shɔt tɛm nɔmɔ i de du am.
- Di tin we at pas ɔl na di fɔs tu ɔ tri dez. If yu ebul fɔ du dat, di trip go rili fayn.
- Bɔrku we de fɔ kɔntrol di pwɛl hat na yu bɔdi ɛn maynd. Fɔ drink wata, fɔ du ɛksɛsayz, ɛn fɔ ambɔg yusɛf na sɔm pan di tin dɛn we impɔtant pas ɔl.
- If yu si se dis joyn at fɔ go tru yu wan, go to dɔktɔ fɔ ɛp yu. Tritmɛnt lɛk NRT kin gi yu big rilif.
- I nɔ bad if yu nɔ gɛt sakrifays wantɛm wantɛm. Di impɔtant tin na fɔ kɔntinyu fɔ tray. Yu kin du dis!
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