The first stage: reduce the amount of cigarettes.
Day 1 day: Determine the date of quitting smoking and write "Quit Smoking Day" on the calendar.
The next day: list the reasons for smoking and the factors that induce you to smoke.
Day 3: Give yourself a strong reason to reduce smoking, and post it on the refrigerator at home, beside the phone and in the car.
Day 4: Tell others about your firm plan to quit smoking and get some scientific advice from your doctor.
Day 5: Find a person who quit smoking with you, so that you can support each other and help quit smoking.
Day 6: Get moral support from family, friends and colleagues to quit smoking.
Day 7: If you have health problems such as asthma or heart disease, you can consult your doctor on the eighth day of quitting smoking.
Day 8: Not everyone will get fat if they quit smoking. If you are worried that quitting smoking will lead to weight gain, you can ask a doctor to make a healthy diet and exercise plan for yourself.
Day 9: If you smoke heavily, you can use smoking cessation AIDS such as chewing gum a few weeks before quitting smoking.
Day 10: When you quit smoking, make sure that your office, home and car are your own "smoke-free areas".
1 1 day: Calculate the cost of smoking for one month and how much money you can save if you quit smoking for one year.
Day 12: Find out how to get rid of the desire to smoke.
Day 13: Think carefully about the challenges you may encounter in quitting smoking. Be aware that you may waver, but you must be firm in your belief in quitting smoking.
Day 14: throw away cigarettes, lighters and ashtrays at home, in the car and in the office.
The second stage: bid farewell to cigarettes
Day 1 day: Write "I don't smoke" on the calendar of this day.
The next day: On this day, you should make yourself understand that staying away from nicotine 24 hours a day is very beneficial to your lungs and work.
Day 3: Two days after quitting smoking, your taste buds will be able to distinguish between ups and downs, and you will also find that your sense of smell is better than when you smoke.
Day 4: On the fourth day of quitting smoking, you find that your desire to smoke, headache and cough are gone.
Day 5: Quit smoking On the fifth day, don't forget to control your desire to smoke.
Day 6: Because you don't smoke, your body absorbs less caffeine, so you can drink tea and coffee in moderation.
Day 7: If you still face a smoking environment, please stay away.
Day 8: "Congratulations on your successful quitting smoking for a week! ! "Record this critical moment on the calendar.
Day 9: When you still want to smoke, go running or massage.
Day 10: Write "Congratulations on overcoming your desire to smoke!" on the calendar.
Day 1 1 day: Remember to stick to a healthy diet and eat more low-fat foods.
Day 12: I accidentally smoked a cigarette and couldn't give up my smoking cessation plan. You must continue to strengthen your belief in quitting smoking!
Day 13: If you find that you still can't beat your addiction, you might as well go to the doctor for some help.
Day 14: Keep saying to yourself, "I don't smoke." Refuse cigarettes given to you by others and stay away from smoking places. Many people know that smoking is harmful to health, but it is not easy to give up smoking. How can I quit? To put it simply, it is necessary to have the determination and strong perseverance to quit smoking. Specifically, we need to do the following two things: (1) Study hard and deeply understand the harm of smoking to health. (2) Use various methods to fight against your addiction. Including managing yourself, managing yourself with people around you, and managing yourself with measures such as the environment.
Many people just heard that smoking is harmful, but they don't fully understand it or believe it. Some people are dubious. So we must find ways to take effective publicity to make smokers really believe that smoking is harmful. If smokers thoroughly understand and truly believe that smoking is harmful. Think about the consequences of lung cancer, heart disease, stroke and other diseases in combination with your own reality. If you are clear-headed and can settle accounts, you will not insist on smoking and stick to the road of birth, illness and death. We often see some gay men in their fifties get lung cancer and die soon. The vast majority of patients with advanced lung cancer don't live for two years, and their children haven't worked yet, so the consequences for their families can be imagined. Some people will give up smoking if they think about it carefully. On average, 8000 people quit smoking every day in the world, and many people in our country quit smoking every day. These people are very smart.
Tobacco smoke has a slight anesthetic effect, which makes people feel relaxed and comfortable, makes people reluctant to go, and often produces nostalgia for cigarettes, or nostalgia. This is what is generally called addiction, that is, psychological dependence on cigarettes and dependence on nicotine. Smoking addiction is mainly a psychological need. Quitting smoking suddenly is just a mental discomfort, but it won't cause any adverse reactions in the body. For example, smokers go to the cinema to watch 1-2 hours of movies or stay on buses and trams for several hours without smoking, which is not uncomfortable at all. We have also seen patients with sudden car accidents lying in the ward 1-2 months without smoking, no response and no uncomfortable feeling. Why not get addicted to smoking in the cinema? Because he knows very well that smoking is not allowed in cinemas, buses and wards. Some people care about themselves, so they dare not smoke. This shows that wanting to smoke is a conditioned reflex, and it is entirely possible to quit smoking suddenly without causing physical damage and symptoms.
If you are in the above-mentioned no-smoking environment for a long time, you can quit smoking for a long time, that is, you can quit smoking. How to create such an environment of management constraints? First, take care of yourself. Second, ask people around you to help you manage yourself, or take other measures to help you manage yourself.
In the process of quitting smoking, such a struggle between nostalgia and reason will often occur. If reason and determination overcome nostalgia, you can persist in not smoking. If you are invincible, you will give up all your efforts. So when you want to smoke, you must convince yourself and control yourself.
Once I make up my mind to quit smoking, I'd better formally announce my determination to quit smoking to my family and colleagues, and ask others to help me to remind myself not to smoke again. Persuaders should sincerely and patiently explain the dangers of smoking repeatedly with scientific reasons, and don't ridicule. Not once, but after a few days, it's hard to understand the difficulty of quitting smoking. Don't overemphasize that smoking harms people around you, so that smokers feel that it is entirely for their own health. Smokers should accept other people's suggestions with an open mind, thinking that this is their care and must not be disgusted. If you show displeasure or simply refuse, people will not be patient with you.
If conditions permit, it is best to let family members know some knowledge about the health hazards of smoking. You can ask the smoking and health association or the smoking cessation clinic for materials or suggestions to make their suggestions more scientific and convincing.
Post some warnings at home or at work, on the wall or other suitable places, such as: "I have given up smoking, I don't respect smoking, please don't give cigarettes", "No smoking" and "No smoking room". When you want to smoke, find something to do and distract yourself. This is called substitution behavior. For example, drinking tea, cold drinks, eating sweets, eating melon seeds, taking a deep breath, taking a walk outside, reading newspapers and watching TV, and repeatedly learning the harmful substances of cigarettes.
When you decide to give up smoking, you'd better stop at once. The method of gradual reduction is not good and easy to repeat. Because determination and nostalgia often appear alternately, when determination is firm, stop at once and give up smoking. If you cut down gradually, you will miss cigarettes in a few days. Unpleasant things or happy things happen temporarily, so don't smoke again on this ground, so as not to give up all your previous efforts.
Quitting smoking and smoking, smoking and quitting smoking are not new. Of the 600 people who quit smoking, 60 started smoking again within six months. Therefore, after quitting smoking, we should repeat the above items, continue to deeply understand the harm of smoking, and remain rational and always fight addiction. Someone gave you a box of happy cigarettes. It looks like a box of Greater China, which is very expensive and a little reluctant. I want to smoke in my heart, too Don't smoke it. If I don't want to give up one box, I will lose dozens or hundreds of boxes and get poisoned. It's really not worth it. Sometimes it is not cost-effective to accompany a cigarette in order to ask for help and do business. Compared with your own healthy life, nothing is more important than a healthy life. You can take other measures, and never accompany cigarettes. If you are satisfied with my reply, please choose "adopted" and "five-star" evaluation, which will encourage us to better answer for other netizens. Thank you. The above is the answer for you from Zhu Lin Farewell Hospital.