Indeed, it is not so easy to get rid of bad habits. In addition to weak will and lack of endurance, there is also a methodological problem. Eager for success, trying to quit completely at once is often counterproductive.
You know you shouldn't smoke. You are well aware of the dangers of smoking, and you know that the tar and nicotine contained in it are damaging your heart and lungs. If you are a man, smoking will eventually have a bad effect on your sex life. You also know that smoking will pollute the surrounding environment and make people around you feel very uncomfortable. What's more, smoking costs you a lot of money every month. However, it is not easy to make up your mind to quit smoking.
Recently, the Charlton Foundation, a central American city, conducted a public survey in the United States. The results show that some former smokers need an average of 65,438+08 years and at least 65,438+00 efforts to quit smoking completely. For more than half of former smokers, the most important reason for quitting smoking is for health reasons, such as a heart attack or receiving a formal warning from a doctor. 60% of them chose the most difficult way to quit smoking, that is, to quit completely at once. But the effect is not immediate, but it took so long to finally get it.
Experts say that the method of quitting smoking completely at once will not only make smokers addicted to cigarettes, but also make them unbearable and easy to disintegrate their fighting spirit. Because for people who quit smoking, the determination to "never smoke again" can be described as "extremely tragic". Even so, it won't last long. It seems hopeless to give up smoking completely.
Is it true?/You don't say. No. There are many ways to quit smoking. Why choose the most difficult one? At present, there is a set of adjuvant therapy to relieve the pain of quitting smoking, as follows:
1. Nicotine replacement therapy is the use of products containing a small amount of nicotine, such as chewing gum, nasal spray or plaster attached to the skin, to help smokers relieve serious symptoms such as irritability, insomnia and anxiety during the process of quitting smoking. Nicotine in these alternative products enters the blood much more slowly than smoking, but they can relieve smoking addiction quickly and effectively. Compared with chewing gum and nasal spray, skin patch is more convenient to use, especially suitable for people with sinusitis and nasal allergy. However, pregnant women and patients with heart disease and hypertension are not allowed to use these nicotine substitutes without authorization unless they follow the doctor's advice.
Second, drug-assisted therapy There is a prescription drug called Zyban, which can reduce the violent reaction in the process of quitting smoking through its effect on the brain. It can be used alone or together with skin patch to increase the probability of success in quitting smoking. However, if you are mentally and physically dysfunctional, have a head injury, have a stroke or are already taking antidepressants, you are not suitable for the "load class".
3. Acupuncture can help to quit smoking in a short time, but its long-term effectiveness needs to be confirmed by further research.
4. Useful Skills Before deciding to implement the smoking cessation plan, you must have a comprehensive consideration and psychological preparation for the problems caused by smoking cessation, and learn some useful skills. These techniques include: doing exercises, meditating, inhaling and exhaling slowly, counting from 1 to 10. Another point that you must receive special training is to say "no, thank you" politely and firmly when someone gives you a cigarette.
No matter which way you quit smoking, it is very important to get the full support of family, friends and social groups. They can effectively urge you to implement the smoking cessation plan and help you relieve your mental and physical stress. Of course, the key to success lies in yourself. When you feel unbearable pain or despair, please remember this sentence: "No one will die because of quitting smoking".
First of all, realize the benefits of quitting smoking:
Just one day after quitting smoking, the benefits of quitting smoking to the heart, blood pressure and blood system will appear. After quitting smoking 1 year, the excess risk of coronary heart disease is reduced by half compared with that of continuous smokers.
After quitting smoking for 5 years-15 years, the risk of stroke dropped to the level of never smokers.
After quitting smoking 10 years, the risk of lung cancer is reduced by half compared with those who continue to smoke. The risk of oral cancer, laryngeal cancer, esophageal cancer, bladder cancer, renal cancer and pancreatic cancer is reduced, and the risk of gastric ulcer is reduced.
After quitting smoking 15 years, the risk of coronary heart disease is similar to that of never smokers. The overall risk of death has returned to the level of never-smokers. Therefore, it is never too late to quit smoking, and it is best to quit smoking before your health is seriously damaged.
How to quit smoking (1);
1. Quit smoking From now on, the method of completely quitting smoking or gradually reducing the number of smoking will generally be successful in 3 ~ 4 months.
2. Throw away all cigarettes, lighters, matches and ashtrays.
3. Avoid places or activities where you are used to smoking.
Drink water, eat fruit or take a walk after meals to get rid of the idea of smoking a cigarette after meals.
When the addiction comes, you should take a deep breath immediately, or chew sugar-free gum, and avoid replacing cigarettes with snacks, otherwise your blood sugar will rise and your body will be overweight.
6. Resolutely refuse the temptation of cigarettes and always remind yourself that another cigarette is enough to make the plan to quit smoking go up in smoke.
How to spend the first 5 days of quitting smoking? Provide the following seven ways to quit smoking (2):
(l) Drink 6-8 glasses of water between meals to promote nicotine excretion.
(2) Take a warm bath every day. If you can't help smoking, you can drench yourself immediately.
(3) Quit smoking for five days, have a full rest and live a regular life.
(4) Take an outdoor walk after dinner and take a deep breath 15-30 minutes.
(5) Drink milk, fresh fruit juice and cereal drinks instead of stimulating drinks.
(6) Try to avoid eating poultry food, fried food, candy and dessert.
(7) you can eat a variety of vitamin B groups, which can calm your nerves and eliminate nicotine.
The doctor pointed out that after the first five days, the following methods can be used to maintain the "success" of quitting smoking.
(1) Brush your teeth or rinse your mouth after meals, wear clean clothes and don't smoke.
(2) Replace the habit of smoking with a pen or pencil.
(3) Stay in the library or other places where smoking is not allowed most of the time.
(4) Avoid going to bars and attending banquets, and avoid being with heavy smokers.
(5) Buy yourself a gift with the money saved by not smoking.
(6) Prepare to quit the habit of wanting to smoke within 2-3 weeks.
It is no problem to quit smoking by combining the two. Perseverance is very important, hehe.
There is also a smoking cessation clinic with limited coverage. Please have a look at the introduction:
Smokers have to go through several stages to quit smoking: before considering it, consider quitting smoking, prepare to quit smoking, take action to quit smoking, keep quitting smoking or relapse. Many people may repeat the above process before quitting smoking completely, but some people report that they find it easier to quit smoking than they thought. Different stages need different suggestions and treatment methods.
At present, there are some ways to help quit smoking. Social support provided by doctors; Skills training; Nicotine replacement therapy using nicotine patch and nicotine gum, as well as drug therapy, are all effective smoking cessation treatments. If these methods are used together, the effect will be more obvious.
Most smokers rely on tobacco. When they try to quit smoking, they will have strong withdrawal symptoms such as addiction, irritability, inattention and irritability. Nicotine replacement therapy is an economical and effective treatment method, which can more than double the smoking cessation rate by reducing smoking addiction. Its effect has been confirmed by short-term intervention, sales as over-the-counter drugs and smoking cessation clinics. Nicotine replacement therapy, as an effective public health measure to help quit smoking, should be paid enough attention to to promote most smokers to quit smoking.
Quitting smoking is the only and most effective health decision for middle-aged and elderly people in China to improve their health.
For love, for family, for the health of yourself and others, be strong-willed and overcome all difficulties. Persistence is victory, hehe.
Good luck in quitting smoking.
Respondent: caoys 88- manager level 5 8- 10 15:05.
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One-time smoking made him nauseous.
Interviewee: LlZW122623-Magician Level 4 8- 10 14:57.
How to quit smoking
No matter how long you smoke, when you stop smoking, almost all the health risks related to smoking will be reduced. For example, your chances of getting a heart attack will drop sharply. Five years after quitting smoking, the risk of premature death due to smoking-related diseases is almost halved. After 15 years of non-smoking, this danger has completely disappeared.
Research on smoking shows that four out of every five smokers want to quit smoking, but only 1 of these four smokers can try to quit smoking. However, people who fail to quit smoking are those who refuse to endure the inconvenience and withdrawal symptoms that are inevitable when quitting smoking. Hypnosis, group therapy or acupuncture may alleviate these symptoms. If you want to quit smoking, but you can't quit yourself, you can consult a doctor. He may suggest some ways to quit smoking, or introduce you to join a smoking cessation program organized by a local community.
In fact, most people who really want to quit smoking can quit smoking by themselves. The following step-by-step smoking cessation process has proved to be effective. Thousands of people have implemented this method and have given up smoking.
Step 1: Analyze your smoking habits. Record every cigarette you smoke in a 24-hour period and the time when you almost light it automatically (for example, light a cigarette every time you finish a cup of coffee, and be sure to light a cigarette after a meal or before starting a day's work). Take two or three weeks to study when and why you need to smoke, so that you can pay attention to every cigarette you smoke. This will make you pay more and more attention to your smoking behavior and help you prepare to quit smoking.
Step 2: Make up your mind and never look back. Write down all the reasons why you want to quit smoking, including the benefits after quitting smoking. For example, after quitting smoking, eating will taste better and coughing will stop in the morning. Before you really take action, you should convince yourself that quitting smoking is worth a try.
Step 3: Circle a day on the calendar and quit smoking completely on this day. This is the most successful way and the least painful way to get rid of the bad habit of smoking. If family members or close friends can quit smoking with you at the same time, it is very beneficial to quit smoking by supporting each other in the most difficult days before the cessation period. You can also choose to quit smoking when you change your daily life for other reasons (such as on vacation). Some smokers find it helpful to announce to everyone that they want to quit smoking in the storm in the teacup. If you don't give in when your will is weak, it may be something to be proud of.
Step 4: In the initial difficult period of quitting smoking, you can try to replace cigarettes with anything. Chewing gum and taking smoking cessation pills (which can be bought without a doctor's prescription) are both helpful. If you feel empty without cigarettes between your fingers, use a pencil or pen. In addition, you can do relaxation exercises recommended in this book to relieve the tension that cigarettes seem to eliminate for you. Giving up (at least temporarily) some of your smoking-related activities will also help you quit smoking. For example, if you habitually light a cigarette while drinking in a bar near your home, don't go to the bar for the time being. Avoid situations that encourage smoking. For example, when traveling by train, bus or plane, it is also helpful to sit in the non-smoking section.
Step 5: You should enjoy the happiness of not smoking! Don't forget, if you don't smoke, you can save more than ten dollars a week. You can save the money you spend on cigarettes and buy something you can't afford as a reward.
Step 6: Eat as many low-calorie foods and drinks as possible in the weeks before quitting smoking. Your appetite will almost certainly get better. When you feel nervous and uneasy (the natural result of quitting an addictive habit), you are often forced to find something to chew, so you may gain a few pounds. Remember, the first four weeks of quitting smoking are the most difficult. After about eight weeks, your strong desire for cigarettes will disappear. At this time, if necessary, you can start to reduce snacks.
If you really can't quit smoking, can't you quit no matter what you do? If so, you can at least do the following things to reduce health risks:
1. Choose low tar brand cigarettes.
2. Smoke less.
3. Smoke fewer cigarettes and throw away only half.
Don't put cigarettes in your mouth when you don't smoke.
5. Try not to swallow cigarettes into your lungs.
6. Pay special attention when you switch to smoking cigars and pipes. If you really smoke cigars or pipes, try not to breathe them into your lungs.
References:
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Responder: Air-conditioned bus-originated with Jinshi, level 7, 8- 10 14:59.
Medical vaseline is made into paste, or a little wine is added to make medicinal cake, which is applied to Hegu point and smoking cessation point (the midpoint of the connecting line between Lieque point and Yangxi point).
Fix it with adhesive tape, take it off after 24 hours and stick it for 2 ~ 3 times.
Gargle for quitting smoking: use 0.2% silver nitrate solution to prepare at any time, gargle one mouthful at a time, three times a day. Smoking immediately after gargling,
You will feel that cigarettes have a particularly bitter taste, which will make people feel a sense of disgust. This method should be applied continuously for at least 3 ~ 4 days.
■ Day 1: Preparation Stage
Fully understand the harm of smoking and increase your determination to quit smoking. Try not to be with people who were still smoking that day.
Eat fruit or juice for three meals a day, eat less meat, fish and chicken, and don't drink coffee, other alcohol and spicy food.
Food. Take a walk and take a deep breath before going to bed, and go to bed earlier than usual. Take a rhythmic deep breath when you want to smoke.
■ The next day: The first thing I woke up when I started to quit smoking was to emphasize to myself again with willpower that "I chose not to smoke today".
Drink a large glass of water to take a bath before breakfast, wipe your skin with a wet towel, increase blood circulation and keep your head clear. Take food
Still give priority to fruit, avoid eating fried and meat food, don't sit at the table after every meal, and find something to do.
■ Day 3: No smoking for 2 days will cause headache, dry mouth, cough, tingling and anxiety for addicts.
Or depression, diarrhea or constipation. At this time, in addition to perseverance, we must have a correct handling method.
For these symptoms, you can choose your favorite exercise, take a hot bath, drink more juice and boiled water, and relax yourself at the same time.
■ Day 4: Handling "Nicotine"
Nicotine addiction is a heavy smoker and can be diluted with drinks and tea. In order to avoid the stimulation of various drinks and teas,
You can choose chrysanthemum tea or jasmine tea instead. At the same time, proper exercise, such as walking and cycling, should be carried out to
Relax yourself and increase energy consumption. Take a deep breath when you really want to smoke.
■ Day 5: Prevention of recurrence
first step
* Write down the reasons why you think you should quit smoking and read it once a day.
* Wrap your cigarette case in paper and tie it with a rubber band. Every day when you smoke, you are in
Write down the time, your feelings and how important this cigarette is to you. such as
Please score 5 points if it is particularly important, and 1 point if it is not important.
* When the paper is full, please take it away and put it on a new paper.
Second step
* Continue reading your reasons for quitting smoking. If there is a new reason. Just add it.
* Don't carry matches or lighters with you. Try to keep cigarettes where they are hard to get.
* Try to smoke one or two fewer cigarettes a day than the day before.
Third step
* Continue with the second step,
* Never buy a second pack of cigarettes before you finish one pack.
* Try to change different kinds of cigarettes twice a week. The latter contains less nicotine and nicotine than the former.
* Try to find an opportunity to quit smoking for 40 hours every week.
Fourth step
* Quit smoking completely.
* Increase your physical activity.
* Find healthier alternatives than smoking.
* When your drug addiction recurs, take more deep breaths to divert your attention.