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如何戒烟

时间:2011-03-05 14:07:51  来源:  作者:

你也许听说过所有关于“为什么”要戒烟的原因,现在让我们来看看基于美国癌症协会的建议应该“如何”去戒烟。
Instructions. Difficulty: Challenging
方法如下: 困难级别:有挑战的
Things You'll Need:
整个过程中你将用到的一些东西:
Candies
糖果
Carrot Sticks
胡萝卜条
Chewing Gum
口香糖
Water

Smoking Cessation Aids
戒烟酊
Drinking Straws
饮用吸管
Water
还是水...
1
1
Ask yourself why you want to stop smoking.
问问你自己为什么想要戒烟。
2
2
Write your answers on a piece of paper and carry it with you.
把答案写在一张小纸片上并且随身带着它。
3
3
Use it to remind yourself of why you want to stop, whenever you feel like smoking.
每当你想要吸烟的时候就用这张小纸片提醒你自己为什么不能吸。
4
4
Fill out a "stop smoking contract" and have a family member or friend sign it. Throw away all your cigarettes, lighters and ashtrays.
起草一份“戒烟合约”并且和某个家庭成员或是朋友一起签署它。扔了你所有的香烟,打火机和烟灰缸。
5
5
Change your schedule to avoid circumstances in which you usually smoke. Walk around the block or chew gum when you would normally be smoking.
改变你的计划来避免到那些你通常会吸烟的环境中。在你通常会吸烟的时候就到街上去走走或是嚼一嚼口香糖。
6
6
Put up "no smoking" signs in your house and work area, and even in your car.
在你的家里和工作区域里装上“禁止吸烟”的标识,甚至在你的车里也装上。
7
7
Prepare yourself to feel the urge to start smoking again. The American Cancer Society suggests four ways to deal with the urge to smoke: delaying, deep breathing, drinking water and doing something else.
做好思想准备,到时你会有极其强烈地再抽烟的欲望。美国癌症协会建议有四种方法来应对这种强烈想吸烟欲望:拖延,深呼吸,喝水和做其它事情。
8
8
Carry around "mouth toys" such as candy, gum, straws and carrot sticks.
随身带些可以应付嘴的小玩意,比如糖果,口香糖,吸管 以及胡萝卜条。
9
9
List the good things that have happened since you stopped, and keep the list with you wherever you go as an inspiration.
列出那些自从你开始戒烟以后发生的好现象,并且随身带着它,无论你走到哪里他都会鼓励你继续坚持下去。
10
10
Reward yourself for quitting; you could take the money you might have spent on cigarettes and buy yourself something nice.
给你的戒烟行为来点小奖励;你可以用你以前花在香烟上的钱给自己买点更美好的东西。
Tips & Warnings
提示和警告
Ask your doctor about nicotine chewing gum if you have tried unsuccessfully to quit in the past..
如果你之前有未成功的戒烟经历可以向你的大夫要一些含尼古丁的口香糖。
Be prepared to persist despite a few relapses..
做好要坚持下去的准备尽管有时候会有一些小的反复...
Planning meals, eating a healthful diet and staying active will help you maintain your weight..
规划下自己的饮食,吃一些健康的食物并且坚持运动这样将帮你保持体重...
Drink water instead of eating..
多喝水少吃东西
You may experience irritability, depression and "dry mouth" due to nicotine withdrawal after you stop smoking. These symptoms will pass.
你或许会经历兴奋,沮丧以及由你戒烟后尼古丁的消退而引起的口干。 最终 这些现象都会消失。
 

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