戒烟七天记

靖博 阅读:1313 2018-08-01 11:33:44 评论:0

为了一件生活中的大事,我决定从今天起戒烟七天。胖鹿给我准备了随身携带装的杏仁、话梅和花生。第一个煎熬的上午终于挺过去了,吃了花生若干。

但凡对身体相关的习惯和事情,我想人人都是功利主义者(utilitarian)。只有自己身体感觉到不吸烟比吸烟更舒服,才会心甘情愿地戒烟。好比早起后发现大口呼吸早晨的新鲜空气和伸展全身比赖床得到的身体愉悦更大,所以就喜欢早起了。这两件事是同一个道理我想。

戒烟第一天,还不知道能否坚持七天。不好说什么。参考了几个国外网站上关于戒烟的文章,摘录如下:

一、https://www.webmd.com/smoking-cessation/quit-smoking#1

制定可行的戒烟计划。

1. Cold turkey (no outside help).

About 90% of people WHO try to quit smoking do it without outside support -- no aids, therapy, or medicine. Although most people try to quit this way, it's not the most successful method. Only about 5% to 7% are able to quit on their own.

*本来是学戒烟心得的,不料学了一个新单词。cold turkey这个词很有趣。意思是“突然完全停止使用毒品”,类似于“休克疗法”的意思。汉语怎么说?冷火鸡?

意思是不借助任何外力和辅助品,完全靠自己的意念和决心,放下香烟,立地成佛的那种戒烟法。如上文所说,这样做的成功率极低。

2. Behavioral therapy. 行为疗法。这种计划要求咨询医师获取戒烟的医学方法。

3. Nicotine replacement therapy 尼古丁替代品疗法

这个好理解。我的话梅和坚果就是干这个使的。

4. Medication 使用戒烟药物(这个不适合我,拒绝。)

5. Combo treatments (以上多种手段的综合戒烟计划)


二、https://www.helpguide.org/articles/addictions/how-to-quit-smoking.htm

在helpguide网站上读到一篇文章,居然给戒烟提供了一个科学的矩阵。洋人不是吹的,啥事都能整成系统的理论。这个网站极好。希望尝试戒烟的人可参考。

Start your stop smoking plan with START

S = Set a quit date.

Choose a date within the next two weeks, so you have enough time to prepare without losing your motivation to quit. If you mainly smoke at work, quit on the weekend, so you have a few days to adjust to the change.

T = Tell family, friends, and co-workers that you plan to quit.

Let your friends and family in on your plan to quit smoking and tell them you need their support and encouragement to stop. Look for a quit buddy who wants to stop smoking as well. You can help each other get through the rough times.

A = Anticipate and plan for the challenges you'll face while quitting.

Most people who begin smoking again do so within the first three months. You can help yourself make it through by preparing ahead for common challenges, such as nicotine withdrawal and cigarette cravings.

R = Remove cigarettes and other tobacco products from your home, car, and work.

Throw away all of your cigarettes, lighters, ashtrays, and matches. Wash your clothes and freshen up anything that smells like smoke. Shampoo your car, clean your drapes and carpet, and steam your furniture.

T = Talk to your doctor about getting help to quit.

Your doctor can prescribe medication to help with withdrawal symptoms. If you can't see a doctor, you can get many products over the counter at your local pharmacy, including nicotine patches, lozenges, and gum.

这篇文章中对“戒烟为什么这么难”也有非常好的一段解释:

Smoking tobacco is both a physical addiction and a psychological habit. The nicotine from cigarettes provides a temporary—and addictive—high. Eliminating that regular fix of nicotine causes your body to experience physical withdrawal symptoms and cravings. Because of nicotine’s “feel good” effect on the brain, many of us smoke as a way of coping with stress, depression, anxiety, or even boredom. Quitting means finding different, healthier ways to cope with those feelings.

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