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.
Rome was not built in a day, and smoking a pack of cigarettes is not addictive. Smoking for a long time will make your body dependent on nicotine and you need to smoke every day. The study believes that drinking a small glass of red wine every day may be beneficial to the body and mind, but even smoking a cigarette is harmful to the body and mind. Giving up smoking is easier said than done. How many people try to quit smoking but fail, because there are two reasons for smoking addiction, psychological and physical: psychological: smokers think cigarettes help to stabilize their emotions, while teenagers are under peer pressure (everyone smokes, why don't you smoke? I even think a cigarette in my mouth can make me look mature, and some women think smoking can help me lose weight. In fact, psychologists have also found that smoking can give addicts a sense of security similar to that during oral sex. Physiologically: Nicotine in cigarettes can poison and paralyze packets. Once the body stops, it will cause a rebound effect, which will make smokers anxious and have to light another cigarette. Therefore, to quit smoking, we must know what makes us smoke. The easiest way to quit smoking is to stop immediately (cold turkey! The success rate is less than 20%. Generally, it is gradual (give yourself 4-5 months). The first is self-education: first, ask for information and understand the harm of smoking to yourself. When you make up your mind to quit smoking, please ask friends and relatives for support, and it is best to choose a special day, such as your birthday, wedding anniversary, children's birthday, etc. , and publicly announced (wash my hands of, quit the rivers and lakes). In this way, it is not only meaningful, but also family members, relatives and friends will regulate and remind themselves at any time. Generally speaking, it is not a big problem to smoke three or two packs a day. It is difficult to smoke two packs to one pack, and it is the most difficult to quit from one pack. If a smoker smokes two packs of cigarettes (40 cigarettes) a day, the first step to quit smoking is to postpone lighting the first cigarette every day. (Do you smoke one every day when you open your eyes? Let yourself smoke the first cigarette until breakfast. A cigarette after a meal is as happy as a fairy? Maybe not! If you can do this step, you will be half successful. Next, open a pack of cigarettes, put them on the table, discuss with yourself, and allow yourself to smoke a few cigarettes in the morning, a few in the afternoon and a few in the evening, and then bring so many cigarettes every day. In this way, you can reduce your smoking to about one pack. At this time, the amount of nicotine in your body will be insufficient, and a physiological reaction will occur. Smokers can solve this problem by chewing nicotine gum or patches. You might as well give yourself a month or two to get used to the above steps. If you reduce your cigarettes to half a pack, your psychological anxiety and anxiety will also interfere with your smoking cessation program. At this point, you need to rely on your own perseverance and the support of your family, and you can even ask a doctor to prescribe a small dose of sedatives to help. There are several new smoking cessation drugs (zyban/wallbutrin sr) on the market in the United States, which are mainly used to treat smokers' psychological anxiety. The effect is very good, but it is not suitable for everyone, nor for smokers who are allergic to drugs or have had epilepsy or brain injury.