1. Change the habit of smoking and deliberately make yourself uncomfortable, such as holding a cigarette in one hand, changing the position of the cigarette in your mouth, and replacing it with a match instead of a lighter.
2. Determine the time and place of smoking. For example, set a time to quit smoking after meals, try not to smoke in meetings, and only smoke in fixed places at home.
Check the smoking record to see when and where you have to smoke, especially at this time and place.
Train yourself to live without smoking. The way is, when you want to smoke, don't smoke immediately, but endure it for three minutes. In the meantime, if you really can't control it, find something that can replace cigarettes, such as a piece of candy or a distraction.
Don't pack cigarettes in the office, at home or on your body, and create an environment where you can't smoke at will.
6. throw away all the remaining cigarettes, lighters, ashtrays and other smoking utensils the day before you start to quit smoking.
7. In the process of quitting smoking, people usually have symptoms such as irritability, headache and listlessness. , that is, the onset of smoking addiction. Most of these symptoms are only temporary symptoms when nicotine is excreted from the body, and they can also be regarded as proof of recovery and give themselves a hint psychologically.
8. The relapse of cigarettes mostly begins within 65,438+0-2 weeks after quitting smoking. At this time, the body's dependence on nicotine is still very strong, but as long as we get through this period, the symptoms of smoking addiction will gradually disappear and the road to quitting smoking will be on the right track.
In addition, the survey found that the time and place of smoking are also regular, such as getting up early, after meals, drinking coffee, talking with people, having meetings, being in a bad mood, being nervous, making phone calls, relaxing, being bored, having no taste in my mouth, watching TV, looking up information and writing, and wanting to smoke most. At this time, the above strategies can be adopted to overcome it.
In the morning, the concentration of nicotine in the blood is low, and the body urgently needs cigarettes. In order to overcome this situation, it is recommended to drink cold water immediately after getting up. Brush your teeth quickly after meals, or take a walk to exercise; Coffee and alcohol are very compatible with tobacco, so after quitting smoking, stay away from coffee and alcohol first; If you want to smoke when talking to a non-smoker, consider the feelings of the other person; When talking to smokers, tell them that you are trying to quit smoking and ask them to help you. Besides, it's also a good idea to talk in a smoking cessation place. Tobacco can make people relax when you are in a bad mood or nervous. Take a deep breath when you want to smoke. When you are bored, don't habitually pass the time by smoking. You can do some trivial things, such as sorting out drawers and cleaning, to achieve the purpose of diverting attention. If there is no taste in your mouth, you can chew low-sugar gum, brush your teeth and drink water; When watching TV or writing, take off the smoking utensils around you and put them in an inconvenient place to create an environment where smoking is difficult.
What is the correct way to quit smoking? What is the best way to quit smoking? How to quit smoking successfully? Symptoms after quitting smoking.
The best way to quit smoking
medical science
Seeing the smoking cessation clinic, the success rate doubled.
Most smokers know that smoking is harmful to their health, but their strong addiction makes them hard to extricate themselves. Therefore, if you want to quit smoking simply by perseverance, the relapse rate is high and it is often difficult to succeed. In the smoking cessation clinic, many patients seek the help of professional smoking cessation drugs after repeatedly quitting smoking through unremitting efforts or trying some other methods failed. In fact, for these heavy smokers, it is the most effective way to quit smoking with drugs.
At present, the World Health Organization mainly recommends two methods of quitting smoking, one is drug quitting smoking, and the other is nicotine replacement.