Please teach me how to quit smoking! I really want to quit smoking! thank you

If this method is implemented by housewives, it will be particularly powerful. The implementation plan is to closely monitor the financial situation of smokers. Wages and extra money are strictly controlled, even if he earns by collecting junk, he will be ruthlessly detained. Then let him report his daily itinerary and give him only enough money to take the bus back and forth. Travellers can increase the cost of soda by 50 cents as appropriate-absolutely no more. Ha, no money, what does he smoke?

Recommended index: ★★★★★

☆ Obsessive reason: Maybe one day when you meet his friend, he will tell you: Has he given up smoking? He gave up buying cigarettes himself! ! !

Gradual smoking cessation method

It is well known that it is difficult to quit smoking, so it is impossible to solve the problem at once. We recommend daily subtraction. If you smoke two packs on the first day, you can gradually reduce them within the specified time, and finally you are completely successful.

Recommended index: ★★★★

Obsession reason: The doctor advised a person to quit smoking, saying that if he could not quit smoking at once, he could smoke one every day after meals. A month later, he went to see a doctor again. The doctor found that he had stomach trouble again. He was puzzled and asked, "What's the matter?" "Maybe it's because I have too many irregular meals every day. In order to follow your suggestion of smoking a cigarette after dinner-it's better not to quit!

Attention transfer method

When I want to smoke, I eat all kinds of snacks, drink a lot of cold water, do countless push-ups, pull countless pull-ups and run a whole marathon. ...

In addition, in view of the capricious and irritable temper of smokers when they quit smoking, their families should stay away appropriately and prepare a rubber man when necessary to strike when they are angry. The rubber man can adopt the image of the boss of the quitter, and the effect is excellent.

Recommended index: ★★★★

Obsessed reason: 1, "Hey, when you want to smoke, just buy a cream popsicle and try it …" "I tried," he said regretfully, "but I couldn't light it anyway." 2. Because I lost my temper, my family couldn't stand me, so they gave me cigarettes ... All previous efforts were in vain. Alas-

Changes in working methods

Tell a joke first:

A: I quit many times and failed. I started smoking again.

Come and work with us. You will give up smoking completely until you retire.

Where do you work?

Explosion research laboratory. People who can't quit for a long time can consider changing jobs, such as forest factories, firecrackers factories, gas stations, and so on. If you want to smoke, others will eat you.

Recommended index: ★★★★

☆ Obsessive reason: In order to be effective, we must put some inflammable and explosive articles in our home, scattered in the bedroom, living room and kitchen. ...

Hey! Don't hit me, it's all to quit smoking!

Expert lecture

Is smoking really refreshing?

When tobacco burns, it will release a chemical called nicotine, which will make smokers feel soft and pleasant, thus becoming addicted. Many people think that smoking can refresh the mind and improve work efficiency, which is a wrong concept. According to Dr. Wei from Shanxi Tobacco and Health Association, the influence of smoking on the central nervous system is mainly excited first and then inhibited. Smoking too much will affect people's thinking ability and intellectual activities, causing neurasthenia, headache, insomnia, memory loss and so on.

Why quit smoking?

Carcinogens and cancer-promoting substances in tobacco smoke stimulate the cells on the respiratory mucosa for a long time, so that they are damaged and then repaired. Over time, these cells become pathological, become cancer cells and form lung cancer. Besides lung cancer, chronic bronchitis, emphysema, coronary heart disease, cerebrovascular disease, gastric ulcer and other diseases are also related to smoking. If women smoke, they may have menstrual disorders, dysmenorrhea, early menopause, and the proportion of infertility is also increasing. Smoking in pregnant women will increase the chances of miscarriage and premature delivery, and the fetus will grow slowly and the baby born will be lighter.

Children are the biggest victims.

Passive smoking means that people who don't want to smoke are forced to inhale the smoke from others and the smoke emitted in the environment when cigarettes burn. Commonly known as "secondhand smoke". Passive smokers inhale 5 to 50 times more toxic substances than active smokers. Children are the biggest victims of smog because of their low resistance. Researchers have found that children's anorexia, height and intellectual development are all related to their parents' smoking. Family members smoke about 10 cigarettes a day, and the average height of children is 4-6 cm shorter than that of normal children. Children who grow up to 7 years old in a smoking family have significantly lower reading ability than children in a non-smoking family, and children who grow up in a smoking family lag behind normal children in reading and arithmetic.

This is a good way to quit smoking.

Shanxi Tobacco and Health Association has given smokers a prescription to quit smoking. Quitting smoking requires not only perseverance, but also scientific methods.

Avoidance method: first set a date to quit smoking, and tell the people around you about your determination to quit smoking, so that everyone can supervise. Throw away all your cigarettes, ashtrays, matches and lighters. It's hard to resist the temptation at the beginning of quitting smoking. Try to avoid places that remind you of smoking, such as bars, small shops that usually buy cigarettes and people who don't smoke.

Transfer method: when you have a desire, you take self-transfer method to eliminate it, such as leaving the environment and doing some exercise. Accelerate the pace of life, find more jobs, and strive for things that don't have time to smoke. When you want to smoke, use other things to divert your interest, such as chewing gum and melon seeds. Do not smoke, but do some behaviors that are harmless to health and helpful to quit smoking, such as knitting sweaters, doing housework, chatting with people, doing sports, etc. When you are nervous, you can take a deep breath, do muscle relaxation exercises, exercise, take a walk, take a hot bath, drink water or juice to help relieve stress.

Rejection method: avoid and refuse others to offer cigarettes quickly, but also guard against the temptation of others to say "just this once", tell others that you have quit smoking, don't give you cigarettes, and don't smoke in front of you.

Step-by-step smoking cessation method: make a feasible smoking cessation plan for yourself, such as reducing one every day or one every two days. Do more cultural and sports activities during smoking cessation to alleviate the anxiety and anxiety caused by smoking cessation.

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 continuing 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.

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.

People who are determined to give up smoking often say to themselves, "I will never smoke again from tomorrow." However, he may not last long, and then he can no longer stand the torture of smoking addiction and surrender to cigarettes again.

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".