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.