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.
It is very difficult for people who are addicted to smoking to give up smoking. When a smoker is determined to give up smoking, he must think carefully and never give up smoking without adequate psychological preparation. Otherwise, strong physiological reaction and psychological dependence will make you unbearable. After a period of pain and hesitation, you may smoke again and come to the conclusion that "I will never give up smoking". This is also the reason why some people have failed to quit smoking many times. We should fully estimate the difficulty of quitting smoking, make corresponding preparations, hone our willpower by quitting smoking, and make quitting smoking a reality.
Choose the right target
Because smoking has become a habit and hobby, it is unwise for quitters to quit smoking completely from the beginning. In that case, strong physiological reaction and psychological dependence will make you anxious and extremely painful. Once the desire to smoke overcomes the determination to quit smoking, quitting smoking will not succeed. Choosing the right goal of quitting smoking and adopting the method of quitting smoking step by step will greatly alleviate the pain caused by quitting smoking. The first step is to turn unconscious smoking into conscious smoking, because you smoke unconsciously, which is a habitual action, and the number of cigarettes cannot be controlled. You should know every cigarette you smoke, plan the number of cigarettes per day, the time and place of smoking, so that your number of cigarettes will be controlled. The second step is to make a feasible smoking cessation plan for yourself, such as reducing one every day or one every two days. During quitting smoking, do more cultural and sports activities, such as watching a movie and playing basketball with friends, to alleviate the anxiety and anxiety caused by quitting smoking. However, it must be noted that once a plan is made, it must be resolutely implemented. Change the smoking environment Quitters should reflect on their easy smoking environment, so try to avoid this environment. If a person smokes easily when he is alone, then he should try to avoid being alone and spend more time with friends and family. If it is easy to smoke when chatting with friends, then bring less cigarettes or some melon seeds candy when chatting, and don't smoke. And try to chat with friends who don't smoke. Smoking is greatly influenced by the environment, so quitting smoking must first control the environment. The family is supervised by the wife and children; For strangers, they say no smoking; For familiar friends, they said they had given up smoking. As long as it is sincere, it will support it. Nowadays, there are more and more places where smoking is forbidden, which is a good thing. Explicitly prohibit smoking and restrain smoking from the outside.
Machine, the more such places, the less smoking behavior.
Rapid smoking method
Fast smoking is an effective way to quit smoking. It aims to quit smoking by making smokers feel disgusted with smoking itself. The method is to let smokers take a deep breath into their lungs at the rate of one bite per second. Because nicotine is inhaled in a large amount in a short time, smokers have strong physiological reactions, such as dizziness, nausea and tachycardia. At this time, smoking behavior has become the source of pain and negative stimulation. The parties seriously experience this bad feeling, and then go to the fresh air environment to experience the freshness and comfort of a smoke-free environment. Then go back indoors and smoke quickly until you don't want to smoke. Smoking at such a high speed and intensity makes smokers hate cigarettes. When they saw cigarettes, they felt sick and didn't even have the courage to take a look. It is generally believed that this method can achieve the goal of completely quitting smoking as long as it is carried out two or three times in a row. One thing needs to be noted: inhaling nicotine in a large amount in a short time will cause temporary harm to the body, which is not important for healthy people, but it is very dangerous for smokers with the following diseases, so this method cannot be adopted. These diseases are: heart disease, hypertension, bronchitis, emphysema and so on. There is a data in the United States. None of the 35,000 people who participated in the rapid smoking method had obvious side effects, and the success rate of this method was very high, and the number of people who smoked again after quitting smoking was also very low.
Smoking control law
(l) cigarette control. Plan the number of days to smoke a pack of cigarettes. There are rules for smoking a few cigarettes a day, and it is not allowed to violate them for any reason. At home, cigarettes are locked in drawers and keys are kept by family members. (2) Time control. When to smoke every day, there must be rules, such as 2 cigarettes in the morning and 1 cigarette after meals. (3) Position control. Some places prohibit smokers from smoking, such as not smoking in front of children, not smoking in the living room and bedroom. If you want to smoke, you have to smoke on the balcony and in the toilet. This will gradually reduce the number of smoking, and finally achieve the goal of quitting smoking.
In real life, many people have had the experience of quitting smoking many times, but they have tried every time for different reasons. Recently, a foreign medical magazine made a detailed analysis of this. This is due to the withdrawal symptoms caused by nicotine, such as irritability, dizziness, headache, cough, sweating, muscle tingling and so on. This makes the success rate of smokers quitting smoking only 25%. By tracking 2,560 long-distance runners, the publication found that many people quit smoking unexpectedly during exercise. Among them, 87% people completely quit smoking addiction, and the curative effect is consolidated; Although 12% people still have adaptability to smoking, they have no desire to smoke actively.
How to quit smoking by running? According to this publication, withdrawal symptoms are mainly caused by smoking addiction, which is caused by nicotine acting on the central nervous system. During fitness running, the pituitary gland can secrete a substance called endorphin. It can compete with nicotine in the central nervous system, making people feel euphoric and energetic, thus inhibiting the onset of smoking addiction; In addition, during exercise, because the cardiopulmonary function and skeletal muscle function of the body are greatly improved, the oxygen supply in the blood is sufficient, and the partial pressure of oxygen in the blood is increased, which accelerates the decomposition of carbon monoxide hemoglobin conjugate caused by smoking, alleviates the poisoning symptoms of the body and relieves the onset of smoking addiction, so exercise is the nemesis of smoking addiction.
Generally, after jogging (65,438+0.20 meters per minute, with a heart rate of about 65,438+0.20 times) and brisk walking (equivalent to the speed of crossing the intersection at a brisk pace, with a heart rate of about 65,438+0.000 times per minute) for 65,438+0.5 minutes, endorphins begin to be produced. People who quit smoking for the first time can jog for 30 minutes every morning and evening. After quitting smoking completely, most of nicotine in the body can be excreted in a week or two, and the withdrawal symptoms of the body can gradually disappear in about two to three weeks. In fact, the appearance of withdrawal symptoms is the result of normal physiological regulation of the body after quitting smoking, so smokers don't have to be suspicious.
The publication also believes that besides jogging, you can also choose skipping, swimming and mountain climbing, but jogging is the best for the king of aerobic exercise. In that case, smokers might as well give it a try!