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.
Method 2
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.
For drinking, you need to refer to knowledge:
Avoid drinking on an empty stomach. Drinking with meals helps to slow down the absorption of alcohol.
Choose a non-alcoholic drink for the first drink when eating.
Drinking should be tasted, not wolfed down.
Insert a non-alcoholic drink between drinks.
Don't fight for wine.
Set yourself a limit (such as two alcoholic drinks) and strictly abide by this rule when you go out for entertainment at night.
How to control your sexual desire, you need to pay attention to:
Psychological adjustment methods:
First, vent your energy reasonably. Energetic and emotional tension are important reasons for masturbation, and masturbation can also cause emotional anxiety. Therefore, actively participating in various beneficial learning, entertainment and sports activities is a good way to consume vigorous energy and relieve anxiety.
Second, do a good job in health care and avoid physical stimulation. It is necessary to establish good hygiene habits, keep the body clean, especially the reproductive organs, wear loose underwear, and try to avoid wearing tight jeans and other clothes.
Third, improve living habits. Go to bed every day when you are sleepy, don't fall in love with bed after waking up in the morning, don't leave time for masturbation, and avoid sexual impulse caused by bad stimulation.
Fourth, improve your ability to appreciate literature and art, and don't watch unhealthy audio-visual products and books. We should choose good books suitable for middle school students, not allow ourselves to "indulge in romantic novels" and other boring literary works, but also consciously resist unhealthy literary works. The description of sex in unhealthy literary and artistic works will inevitably lead to sexual association and sexual impulse, so contact with such reading materials should be avoided; If romance novels can also arouse your sexual associations and impulses, you should also restrain yourself from continuing to "indulge" in them, thus reducing the emergence of masturbation incentives. As for pornographic audio-visual products, never watch them again, not in your own home, not in your classmates' home, nor in other people's homes, especially in front of the opposite sex. The teacher believes that you can do it well, because you already know that your situation is bad enough.
Fifth, use "rubber band aversion therapy". You can receive rubber band aversion therapy. The specific method is: put a rubber trap on your wrist. When you have the urge to masturbate, bounce the rubber band on your wrist and keep bouncing until your desire disappears. The purpose of this is to break the connection between masturbation impulse and pleasant experience, and offset the pleasant feeling with unpleasant feeling.
To get rid of the habit of masturbation, we need scientific methods that conform to people's psychology and physiology. It is not enough to rely solely on determination and will; it must be done step by step. If you used to do it once every two days, now you can do it once every three days, then four days, five days ... it won't be long before you quit, or you won't take masturbation as an essential thing anymore. But I want to remind you that you can't give up halfway. If you indulge yourself if something goes wrong, you will lose all your efforts and have to start all over again.
Finally, if the situation is serious, you must turn to a psychologist. Because everyone's situation is different, some people's bad emotions may have caused biochemical changes in the brain, which can be improved not by psychological adjustment alone, but by clinical examination, judgment and targeted treatment by psychologists.