Jinsi ya kuacha kuvuta sigara (A Guide to Quitting Smoking)

[mgange hussein]

Mwenye kujua njia au namna ya kuacha kuvuta sigara.kama sio mimi pekee basi tupo wengi tunashindwa kabisa kuacha sigara.

 

[Lateni]

Tumia mafuta ya ubuyu yanasaidiaga kukata ile kiu ya sigara na madawa ya kulevya, unamimina kwenye kijiko kidogo cha chai unakunywa kila siku kwa muda wa mwezi mmoja, niliona mtu aliefanikiwa kwa njia hii.

 

[Herbalist Dr MziziMkavu]

Miongoni mwa mambo magumu kabisa katika ufanikishaji wake ni mtu kuachana na uvutaji wa sigara. Watu wengi wamekuwa wakionywa kuachana na uvutaji wa sigara kwa sababu ya madhara yake, lakini wamekuwa wakishindwa kutokana na kukolewa na kiwango cha Nikotini inayopatikana katika tumbaku.

Vijana wengi wamekuwa wakijiingiza katika uvutaji kwa kufuata mkumbo, lakini baadaye wanapokuja kutambua kuwa wako katika hatari ya kuambukizwa au pengine wana ugonjwa wa kifua kikuu, wanakuwa katika wakati mgumu wa kuachana na uvutaji huo. Wengi wao wamekufa huku makundi kwa makundi wakitangatanga kutafuta suluhu ya kuchana na uvutaji, si tu kwa sababu ya kuhofia ugonjwa, bali hata kukosa uwezo wa kununua bidhaa hiyo.

Hata hivyo idadi kubwa ya wanaojaribu kuacha wamejikuta wakipata majibu ya kutoweza, kutokana na kusumbuliwa na hamu ya uvutaji, umbumbu wa mawazo pindi wanapokaa muda mrefu bila kuvuta, kuumwa na kichwa na hata udhaifu katika kukumbuka vitu au mambo waliyofanya au waliyopanga kuyatenda.

Pamoja na yote hayo watalaam na washauri wa masuala uvuaji wa sigara wanasema wanaopatwa na hayo wamekosa mbinu na muongozo wa kuwasaidia waachane na uvutaji wa sigara bila kupata madhara.

Kwa ufupi somo hili limehusisha uchunguzi wa kina pamoja na kumbukumbu za kitaalamu kutoka kwa washauri kama Anderson JE, Jorenby DE, Scott WJ, Fiore MC, Bailey WC, Cohen SJ, ambao wote kwa pamoja kupitia vituo vyao kikiwemo cha US Department of Health and Human Services na Public Health Service walishawahiwa kueleza mbinu salama za kuachana na uvuaji wa sigara. Zifuatazo ni dondoo kadhaa za kufuata ili mvutaji aache sigara kwa usalama.

* Mvutaji lazima afahamu ni muda gani ambao huwa anavuta sigara kwa wingi, je ni wakati akiwa amelewa au akiwa na mawazo mengi ya kimaisha? Akishafahamu hilo ajiulize ni kiwango gani cha sigara ambacho huwa unavuta kwa siku?

*Baada ya hapo achukua kitabu chake cha kumbukumbu na aandike muda huo ambao yeye huvuta sigara kwa wingi. Ajiulize kwa nini huwa unavuta, atathimini madhara ya uvutaji wa sigara kwake binafsi na kwa familia yako.

* Kaa chini upitie kwa makini kumbukumbu zako za muda na kiwango cha sigara unazovuta kwa nyakati hizo, kisha panga utaratibu mpya. Kwa mfano kama unavuta sana wakati ukiwa kwenye mawazo hakikisha kuwa unapoanza kufikiria juu ya jambo fulani uwe na kitu mbadala kitachukua nafasi ya sigara. Mfano kahawa au chai? Hakikisha kila penye hamu ya uvutaji unaweka kitu kingine mbadala cha kufanya zaidi ya kuvuta sigara.

*Ondoa masalio ya sigara katika sehemu ambazo unaishi, fua nguo zote na vitambaa ili kuondoa harufu ya sigara katika eneo unalokuwepo. Usikae karibu na mtu anayevuta, usikubali kuwa mshirika wa mvutaji na usiwe mtu wa kuendekeza sana msukumo wa mwili unaotaka uvute, bali kila unapowaza juu ya kuvuta fikiria madhara na nia yako ya kuacha.

*Wafahamishe rafiki zako kuwa umeamua kuachana na uvutaji, ili upate watu wa kuwaonea aibu pale utakapoanguka na kurudia uvutaji wa sigara. Panga tarehe ya kuacha na iwe kwenye kumbukumbu.

*Wakati ukiiendea tarehe hiyo ya kuacha hakikisha unapunguza kiwango cha uvutaji kadiri unavyoisogea siku hiyo. Jipangie muda mrefu zaidi ya kuvuta kulingana na kiwango chako cha uvutaji na kuendelea kuuongeza kila siku ili uzoee kukaa saa nyingi bila kuvuta.

*Fuata ratiba mbadala uliyojiwekea kuziba pengo la uvutaji, kama umepanga kutumia kahawa kila unapokuwa mpweke sebuleni hakikisha unajizoeza ili ikifika tarehe yako ya kuacha usiwe mtu wa kujiuliza cha kufanya nyakati ambazo utakuwa na hamu ya sigara.

*Lengo lako liwe ni kufanikiwa na usikate tamaa utakaposhindwa kufanikisha lengo lako kwa wakati uliojipangia. Mara kwa mara nenda kamuone daktari mshauri ili akupe muongozo zaidi wa kukusaidia na ikiwezekana akupe nafasi ya kuwatembelea wagonjwa waliopata ugonjwa wa kifua kwa sababu ya kuvuta sigara.

Kwa kifupi hizo ni dondoo chache tu za kukusaidia kuachana na uvutaji wa sigara, lakini mara nyingi kinachoweka nguvu za kufanikisha uachaji wa sigara ni utashi wa mtu ambao hutokana na tathimin ya kina ya muhusika na mtazamo wake juu ya sababu za kuacha. Mara nyingi wanaoshindwa ni wale ambao hawakuzitia nguvu sababu za kuacha kwao.



Siku zote mwanadamu anaongozwa na utashi na kila mwenye kutaka hufanikiwa. Hii ina maana kuwa kama mwanadamu atasema hawezi kuacha kitu fulani, haina maana kama hawezi kwa sababu ameshindwa kujizuia bali ameamua kutokutaka na kinachomshinda ni matokeo ya ya maamuzi yake. Kila anayetaka jambo hufanikiwa na hata wavutao sigara wanaweza kuacha kama wakitaka kufanya hivyo.The Blog Search Engine: Njia 7 za kuhuisha kumbukumbu kwa umri wowote

 

[Herbalist Dr MziziMkavu]

Mwenye Kutaka Kuacha Kuvuta Sigara Au Kuacha utumia Madawa ya kulevya Afanye hivi:[h=2][/h]

Tumia mafuta ya ubuyu yanasaidia kukata ile kiu ya sigara na madawa ya kulevya, unamimina kwenye kijiko kidogo cha chai unakunywa kila siku kwa muda wa mwezi mmoja, niliona mtu aliefanikiwa kwa njia hii.​

 

[Herbalist Dr MziziMkavu]

What do I need to know about quitting?

The US Surgeon General has said, “Smoking cessation [stopping smoking] represents the single most important step that smokers can take to enhance the length and quality of their lives.”

It’s hard to quit smoking, but you can do it. To have the best chance of quitting and staying a non-smoker, you need to know what you’re up against, what your options are, and where to go for help. You’ll find this information here.

Why is it so hard to quit smoking?
Mark Twain said, “Quitting smoking is easy. I’ve done it a thousand times.” Maybe you’ve tried to quit, too. Why is quitting and staying quit hard for so many people? The answer is nicotine.

Nicotine

Nicotine is a drug found naturally in tobacco. It’s as addictive as heroin or cocaine. Over time, a person becomes physically dependent on and emotionally addicted to nicotine. This physical dependence causes unpleasant withdrawal symptoms when you try to quit. The emotional and mental dependence (addiction) make it hard to stay away from nicotine after you quit. Studies have shown that to quit and stay quit smokers must deal with both the physical and mental dependence.

How nicotine gets in, where it goes, and how long it stays

When you inhale smoke, nicotine is carried deep into your lungs. There it’s quickly absorbed into the bloodstream and carried throughout your body. In fact, nicotine inhaled in cigarette smoke reaches the brain faster than drugs that enter the body through a vein (intravenously or IV).

Nicotine affects many parts of your body, including your heart and blood vessels, your hormones, the way your body uses food (your metabolism), and your brain. Nicotine can be found in breast milk and even in the cervical mucus of a female smoker. During pregnancy, nicotine crosses the placenta and has been found in amniotic fluid and the umbilical cord blood of newborn infants.

Different factors affect how long it takes the body to remove nicotine and its by-products. In most cases, regular smokers will still have nicotine or its by-products, such as cotinine, in their bodies for about 3 to 4 days after stopping.

How nicotine hooks smokers

Nicotine causes pleasant feelings and distracts the smoker from unpleasant feelings. This makes the smoker want to smoke again. Nicotine also acts as a kind of depressant by interfering with the flow of information between nerve cells. Smokers tend to smoke more cigarettes as the nervous system adapts to nicotine. This, in turn, increases the amount of nicotine in the smoker’s blood.

Over time, the smoker develops a tolerance to nicotine. Tolerance means that it takes more nicotine to get the same effect that the smoker used to get from smaller amounts. This leads to an increase in smoking. At some point, the smoker reaches a certain nicotine level and then keeps smoking to keep the level of nicotine within a comfortable range.

When a person finishes a cigarette, the nicotine level in the body starts to drop, going lower and lower. The pleasant feelings wear off, and the smoker notices wanting a smoke. If smoking is postponed, the smoker may start to feel irritated and edgy. Usually it doesn’t reach the point of real withdrawal symptoms, but the smoker gets more uncomfortable over time. When the person smokes a cigarette, the unpleasant feelings fade, and the cycle continues.

Nicotine withdrawal symptoms can lead quitters back to smoking

When smokers try to cut back or quit, the lack of nicotine leads to withdrawal symptoms. Withdrawal is both physical and mental. Physically, the body reacts to the absence of nicotine. Mentally, the smoker is faced with giving up a habit, which calls for a major change in behavior. Both the physical and mental factors must be addressed for the quitting process to work.

Those who have smoked regularly for a few weeks or longer will have withdrawal symptoms if they suddenly stop using tobacco or greatly reduce the amount they smoke. Symptoms usually start within a few hours of the last cigarette and peak about 2 to 3 days later when most of the nicotine and its by-products are out of the body. Withdrawal symptoms can last for a few days to up to several weeks. They will get better every day that you stay smoke-free.

Withdrawal symptoms can include any of the following:

Dizziness (which may only last 1 to 2 days after quitting)
Depression
Feelings of frustration, impatience, and anger
Anxiety
Irritability
Sleep disturbances, including having trouble falling asleep and staying asleep, and having bad dreams or even nightmares
Trouble concentrating
Restlessness or boredom
Headaches
Tiredness
Increased appetite
Weight gain
Constipation and gas
Cough, dry mouth, sore throat, and nasal drip
Chest tightness
Slower heart rate
These symptoms can make the smoker start smoking again to boost blood levels of nicotine until the symptoms go away. (For information on coping with withdrawal, see the section called “How to quit.”)

Other substances in cigarette smoke

There is some evidence that other chemicals in cigarette smoke may act with nicotine to make it harder to quit smoking. The effects of smoking on monoamine oxidase (a brain chemical) and the substances called harman and norharman are still being studied. For some people, withdrawing from smoking causes more severe mood problems, which can result in worse cravings and more trouble staying quit.

Smoking affects other medicines

Smoking also makes your body get rid of some drugs faster than usual. When you quit smoking, it may change the levels of these drugs. Though it’s not truly withdrawal, this change can cause problems and add to the discomfort of quitting. Ask your doctor if any medicines you take need to be checked or changed after you quit.


Why should I quit? Your health

Health concerns usually top the list of reasons people give for quitting smoking. This is a very real concern: smoking harms nearly every organ of the body.

Half of all smokers who keep smoking will end up dying from a smoking-related illness. In the United States alone, smoking is responsible for nearly 1 in 5 deaths, and about 8.6 million people suffer from smoking-related lung and heart diseases.

Cancer

Nearly everyone knows that smoking can cause lung cancer, but few people realize it is also linked to a higher risk for many other kinds of cancer too, including cancer of the mouth, nose, sinuses, lip, voice box (larynx), throat (pharynx), esophagus, bladder, kidney, pancreas, ovary, cervix, stomach, colon, rectum, and acute myeloid leukemia.

Lung diseases

Smoking greatly increases your risk of getting long-term lung diseases like emphysema and chronic bronchitis. These diseases make it harder to breathe, and are grouped together under the name chronic obstructive pulmonary disease (COPD). COPD causes chronic illness and disability, and gets worse over time — sometimes becoming fatal. Emphysema and chronic bronchitis can be found in people as young as 40, but are usually found later in life, when the symptoms become much worse. Long-term smokers have the highest risk of developing severe COPD. Pneumonia is also included in the list of diseases caused or made worse by smoking.

Heart attacks, strokes, and blood vessel diseases

Smokers are twice as likely to die from heart attacks as non-smokers. Smoking is a major risk factor for peripheral vascular disease, a narrowing of the blood vessels that carry blood to the leg and arm muscles. Smoking also affects the walls of the vessels that carry blood to the brain (carotid arteries), which can cause strokes. Smoking can cause abdominal aortic aneurysm, in which the layered walls of the body’s main artery (the aorta) weaken and separate, often causing sudden death. And men who smoke are more likely to develop erectile dysfunction (impotence) because of blood vessel disease.

Blindness and other problems

Smoking increases the risk of macular degeneration, one of the most common causes of blindness in older people. It promotes cataracts, which cloud the lens of the eye. It also causes premature wrinkling of the skin, bad breath, gum disease, tooth loss, bad-smelling clothes and hair, and yellow teeth and fingernails.

Special risks to women and babies

Women have some unique risks linked to smoking. Women over 35 who smoke and use birth control pills have a higher risk of heart attack, stroke, and blood clots in the legs. Women who smoke are more likely to miscarry (lose the baby) or have a lower birth-weight baby. Low birth-weight babies are more likely to die or have learning and physical problems.

Years of life lost due to smoking

Based on data collected in the late 1990s, the US Centers for Disease Control and Prevention (CDC) estimated that adult male smokers lost an average of 13.2 years of life and female smokers lost 14.5 years of life because of smoking.

Each year, smoking causes early deaths of about 443,000 people in the United States. And given the diseases that smoking can cause, it can steal your quality of life long before you die. Smoking-related illness can limit your activities by making it harder to breathe, get around, work, or play.

Why quit now?

No matter how old you are or how long you’ve smoked, quitting can help you live longer and be healthier. People who stop smoking before age 50 cut their risk of dying in the next 15 years in half compared with those who keep smoking. Ex-smokers enjoy a higher quality of life. They have fewer illnesses like colds and the flu, lower rates of bronchitis and pneumonia, and feel healthier than people who still smoke.

For decades the Surgeon General has reported the health risks linked to smoking. In 1990, the Surgeon General concluded:

Quitting smoking has major and immediate health benefits for men and women of all ages. These benefits apply to people who already have smoking-related diseases and those who don’t.
Ex-smokers live longer than people who keep smoking.

Quitting smoking lowers the risk of lung cancer, other cancers, heart attack, stroke, and chronic lung disease.
Women who stop smoking before pregnancy or during the first 3 to 4 months of pregnancy reduce their risk of having a low birth-weight baby to that of women who never smoked.

The health benefits of quitting smoking are far greater than any risks from the small weight gain (usually less than 10 pounds) or any emotional or psychological problems that may follow quitting.

 

[mwakijule]

Wadau wa jf naomba mnisaidie,nimekuwa navuta sigara kwa muda mrefu,kila nikijaribu kupunguza au kuacha kabisa nashindwa kuacha kabisa!nitumie nini niondokane na utumwa huo..nisaidien ushaur pliz!!

 

[Herbalist Dr MziziMkavu]

Miongoni mwa mambo magumu kabisa katika ufanikishaji wake ni mtu kuachana na uvutaji wa sigara. Watu wengi wamekuwa wakionywa kuachana na uvutaji wa sigara kwa sababu ya madhara yake, lakini wamekuwa wakishindwa kutokana na kukolewa na kiwango cha Nikotini inayopatikana katika tumbaku.

Vijana wengi wamekuwa wakijiingiza katika uvutaji kwa kufuata mkumbo, lakini baadaye wanapokuja kutambua kuwa wako katika hatari ya kuambukizwa au pengine wana ugonjwa wa kifua kikuu, wanakuwa katika wakati mgumu wa kuachana na uvutaji huo. Wengi wao wamekufa huku makundi kwa makundi wakitangatanga kutafuta suluhu ya kuchana na uvutaji, si tu kwa sababu ya kuhofia ugonjwa, bali hata kukosa uwezo wa kununua bidhaa hiyo.

Hata hivyo idadi kubwa ya wanaojaribu kuacha wamejikuta wakipata majibu ya kutoweza, kutokana na kusumbuliwa na hamu ya uvutaji, umbumbu wa mawazo pindi wanapokaa muda mrefu bila kuvuta, kuumwa na kichwa na hata udhaifu katika kukumbuka vitu au mambo waliyofanya au waliyopanga kuyatenda.

Pamoja na yote hayo watalaam na washauri wa masuala uvuaji wa sigara wanasema wanaopatwa na hayo wamekosa mbinu na muongozo wa kuwasaidia waachane na uvutaji wa sigara bila kupata madhara.

Kwa ufupi somo hili limehusisha uchunguzi wa kina pamoja na kumbukumbu za kitaalamu kutoka kwa washauri kama Anderson JE, Jorenby DE, Scott WJ, Fiore MC, Bailey WC, Cohen SJ, ambao wote kwa pamoja kupitia vituo vyao kikiwemo cha US Department of Health and Human Services na Public Health Service walishawahiwa kueleza mbinu salama za kuachana na uvuaji wa sigara. Zifuatazo ni dondoo kadhaa za kufuata ili mvutaji aache sigara kwa usalama.

* Mvutaji lazima afahamu ni muda gani ambao huwa anavuta sigara kwa wingi, je ni wakati akiwa amelewa au akiwa na mawazo mengi ya kimaisha? Akishafahamu hilo ajiulize ni kiwango gani cha sigara ambacho huwa unavuta kwa siku?

*Baada ya hapo achukua kitabu chake cha kumbukumbu na aandike muda huo ambao yeye huvuta sigara kwa wingi. Ajiulize kwa nini huwa unavuta, atathimini madhara ya uvutaji wa sigara kwake binafsi na kwa familia yako.

* Kaa chini upitie kwa makini kumbukumbu zako za muda na kiwango cha sigara unazovuta kwa nyakati hizo, kisha panga utaratibu mpya. Kwa mfano kama unavuta sana wakati ukiwa kwenye mawazo hakikisha kuwa unapoanza kufikiria juu ya jambo fulani uwe na kitu mbadala kitachukua nafasi ya sigara. Mfano kahawa au chai? Hakikisha kila penye hamu ya uvutaji unaweka kitu kingine mbadala cha kufanya zaidi ya kuvuta sigara.

*Ondoa masalio ya sigara katika sehemu ambazo unaishi, fua nguo zote na vitambaa ili kuondoa harufu ya sigara katika eneo unalokuwepo. Usikae karibu na mtu anayevuta, usikubali kuwa mshirika wa mvutaji na usiwe mtu wa kuendekeza sana msukumo wa mwili unaotaka uvute, bali kila unapowaza juu ya kuvuta fikiria madhara na nia yako ya kuacha.

*Wafahamishe rafiki zako kuwa umeamua kuachana na uvutaji, ili upate watu wa kuwaonea aibu pale utakapoanguka na kurudia uvutaji wa sigara. Panga tarehe ya kuacha na iwe kwenye kumbukumbu.

*Wakati ukiiendea tarehe hiyo ya kuacha hakikisha unapunguza kiwango cha uvutaji kadiri unavyoisogea siku hiyo. Jipangie muda mrefu zaidi ya kuvuta kulingana na kiwango chako cha uvutaji na kuendelea kuuongeza kila siku ili uzoee kukaa saa nyingi bila kuvuta.

*Fuata ratiba mbadala uliyojiwekea kuziba pengo la uvutaji, kama umepanga kutumia kahawa kila unapokuwa mpweke sebuleni hakikisha unajizoeza ili ikifika tarehe yako ya kuacha usiwe mtu wa kujiuliza cha kufanya nyakati ambazo utakuwa na hamu ya sigara.

*Lengo lako liwe ni kufanikiwa na usikate tamaa utakaposhindwa kufanikisha lengo lako kwa wakati uliojipangia. Mara kwa mara nenda kamuone daktari mshauri ili akupe muongozo zaidi wa kukusaidia na ikiwezekana akupe nafasi ya kuwatembelea wagonjwa waliopata ugonjwa wa kifua kwa sababu ya kuvuta sigara.

Kwa kifupi hizo ni dondoo chache tu za kukusaidia kuachana na uvutaji wa sigara, lakini mara nyingi kinachoweka nguvu za kufanikisha uachaji wa sigara ni utashi wa mtu ambao hutokana na tathimin ya kina ya muhusika na mtazamo wake juu ya sababu za kuacha. Mara nyingi wanaoshindwa ni wale ambao hawakuzitia nguvu sababu za kuacha kwao.



Siku zote mwanadamu anaongozwa na utashi na kila mwenye kutaka hufanikiwa. Hii ina maana kuwa kama mwanadamu atasema hawezi kuacha kitu fulani, haina maana kama hawezi kwa sababu ameshindwa kujizuia bali ameamua kutokutaka na kinachomshinda ni matokeo ya ya maamuzi yake. Kila anayetaka jambo hufanikiwa na hata wavutao sigara wanaweza kuacha kama wakitaka kufanya hivyo.

 

[achyb]

Hi JF, nimekuwa nikivuta sigara kwa miaka miwili, sasa nataka kuacha lakini nashindwa nikijitahidi nakaa hata siku tatu afu naendelea. Nimejaribu tangu January mwaka huu lakin nimeshindwa. Muda mwingine nahisi mapafu yangu yanauma na tatizo itzkuwa ni sigara. Naombeni ushauri wenu au kama kuna dawa naomba kujulishwa.

 

[Msingida]

Kwanini unashindwa?Ulizaliwa unavuta sigara!Ni mtizamo tu kuwa umshindwa,ukiwa na dhamira ya kweli unaacha tu.

 

[delusions]

Kula mgomba

 

[lawyer lawyer]

Dawa ni ww mwenyewe kuweka dhamira ya kweli kuacha kutumia hizo sigara pia pendelea kunywa maji mengi kwa siku.

 

[saba7]

Ulifanikiwa kuacha ziwa la mama?,...au bado unanyonya?!!!!

 

[nanimimi]

Hamna mtu ambaye atakusaidia kuacha kuvuta sigara, ni wewe mwenyewe kutaka na kuacha kabisa. Acha sigara tu, kwani inakusaidia nini, sana sana inakupunguzia hela tu. Kwahiyo we mwenyewe ndo inabidi uamue na uachae.

 

[sunna]

Vuta bangi

 

[Mpita Njia]

Kama kweli unataka kuacha amua kuacha na tekeleza hiyo dhamira yako. Hakuna siri nyingine wala mtu asikudanganye kuwa kuna dawa ya kuacha sigara, ni kuamua tu na kutekeleza ulichoamua

Sent from my BlackBerry 9300 using JamiiForums

 

[Horseshoe Arch]

sunna bhana..nilitaka kukushauri utumie hiyyo kidude!

 

[Horseshoe Arch]

sunna bhana..nilitaka kukushauri utumie hiyyo kidude!

 

[Globu]

Sema na nafsi yako ikisha ukubali matokeo.

 

[UmkhontoweSizwe]

Acha kununua kwanza. Kama huwa unavuta za kubomu vipisi kwa washikaji basi umeshafikia hatua ngumu sidhani kama kuna mtu mwingine zaidi ya wewe mwenyewe anaweza kukusaidia.

 

[King’asti]

Kwanza hongera sana kwa sababu kuweka nia tu ya kuacha sigara ni nusu ya ushindi wako! I am so proud of you.

Umejaribu kuzungumza na daktari? Pia kuna pipi mbadala nadhani zinakuwepo supermarket ambazo ukila hamu ya sigara inaondoka. Zina flava ya mint.

Pitia hapa pia http://m.wikihow.com/Quit-Smoking.
Kwa ufupi sana:

1 Realize that tobacco creates a habit on a variable reinforcement schedule. Hii umeshaiweza.

2. Consider making a-list-of the reasons you're thinking about quitting to shore up your determination. Specific, current, emotion-based reasons are better than factual, future-based reasons. For instance, "It's-embarrassing-to ride the elevator at work smelling like a giant cigarette" is more motivating than "I don't want to get-cancer-when I’m 40, 50 or 60."Get some facts. Ni aibu kwa kweli ukipata chance ya kuwa kissed ghafla unanuka masigara kama boksi!

3. Usiweke sigara ama viberiti karibu. Ukitamani uhangaike kutafuta.

4. Hii nimeipenda. Nitaitumia kushinda burger na soda lol. Distract yourself. Fanya mazoezi, ama swaki meno yako kila ukisikia hamu ya kuvuta. Place a big fat rubber band on your wrist. Everytime you get a craving, pull the rubber band back and "snap" your wrist, the trigger sensation goes away w/ the sting of the snap. Ama kunywa maji mengi kila ukisikia hamu ya sigara (hii imenisaidia kupunguza soda, nikishakunywa maji hata nikitaka soda two sips is all i can manage).

5 kiri kwa kinywa na uwaambie marafiki zako kuwa unajitahidi kuacha sigara. Kaa mbali na sigara na uwaombe wasivute mbele yako.

6. Ukiteleza usikate tamaa. Hata kama umevuta sigara moja, jijutie na nuia kutovuta tena. Its ok kuanguka lakini endapo utasimama na kuendelea.

Narudia, im proud of you. Hongera kwa kunuia kitu chema kwa ajili ya muonekano wako na afya njema pia. Kila la kheri.

N.B: anytime ulijisikia kuvuta sigara niandikie pm unihadithie. Na usisahau kunikumbusha kuwa hautaki kuvuta tena.