{"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/1\/14\/Quit-Smoking-Step-1-Version-4.jpg\/v4-460px-Quit-Smoking-Step-1-Version-4.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/1\/14\/Quit-Smoking-Step-1-Version-4.jpg\/v4-728px-Quit-Smoking-Step-1-Version-4.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
1
如果想戒烟,先仔细思考。尼古丁很容易让人上瘾,要戒断必须下定决心。问一下自己,相比起继续吸烟,不吸烟的生活是不是更加吸引你。[1]X研究来源West, R. (2013). Theory of Addiction. [electronic resource]. Hoboken, New Jersey : Wiley-Blackwell 2013. 如果你的答案是肯定的,那你就有了一个清晰的戒烟的理由。这样做的话,当戒断的过程变得艰难,你也有一个重要的理由支持自己继续戒烟。
{"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/c\/ca\/Quit-Smoking-Step-3-Version-4.jpg\/v4-460px-Quit-Smoking-Step-3-Version-4.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/c\/ca\/Quit-Smoking-Step-3-Version-4.jpg\/v4-728px-Quit-Smoking-Step-3-Version-4.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
3
做好会出现尼古丁戒断症状的准备。香烟是一种给身体传递尼古丁的有效形式。[3]X
可靠来源
Harvard Medical School
前往来源
戒烟时,你可能会愈发想吸烟,出现焦虑、失落、头痛、紧张或疲惫、胃口变大、体重增加和注意力不集中等问题。[4]X研究来源
{"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/9\/96\/Quit-Smoking-Step-5-Version-4.jpg\/v4-460px-Quit-Smoking-Step-5-Version-4.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/9\/96\/Quit-Smoking-Step-5-Version-4.jpg\/v4-728px-Quit-Smoking-Step-5-Version-4.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
2
选一种方式。决定要使用哪种方式戒断,如完全戒断或放慢使用频率/减少用量。[6]X研究来源American Cancer, S. (2010). Kicking Butts : Quit Smoking and Take Charge of Your Health. Atlanta, Ga: Independent Publishers Group 完全戒断是指不回头地完全不吸烟。减少用量是指逐渐减少吸烟量,直至完全戒断。如果你选择减少用量的方法,要细化到什么时候要减少到什么程度。比如说,很简单的,“我要每两天就少吸一根烟。”
不管使用哪种方式,结合医疗咨询和药物治疗能增加成功戒断的几率。[7]X研究来源
{"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/e\/e7\/Quit-Smoking-Step-6-Version-4.jpg\/v4-460px-Quit-Smoking-Step-6-Version-4.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/e\/e7\/Quit-Smoking-Step-6-Version-4.jpg\/v4-728px-Quit-Smoking-Step-6-Version-4.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
3
准备面对复吸的欲望。提前制定计划应对吸烟的欲望。你可以试试“手-嘴”小技巧。将手放到嘴边,模拟吸烟的动作。想吸烟的时候,用替代物代替。试试低卡的零食,比如葡萄干、爆米花或小饼干。[8]X研究来源American Cancer, S. (2010). Kicking Butts : Quit Smoking and Take Charge of Your Health. Atlanta, Ga: Independent Publishers Group
{"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/7\/70\/Quit-Smoking-Step-7-Version-4.jpg\/v4-460px-Quit-Smoking-Step-7-Version-4.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/7\/70\/Quit-Smoking-Step-7-Version-4.jpg\/v4-728px-Quit-Smoking-Step-7-Version-4.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
1
戒烟前夕的准备。洗好床单和衣服,洗掉烟味。扔掉家里的烟灰缸、香烟和伙计。确保有充足的睡眠,充足的睡眠有助降低压力。[9]X研究来源American Cancer, S. (2010). Kicking Butts : Quit Smoking and Take Charge of Your Health. Atlanta, Ga: Independent Publishers Group
要时常记起你的戒烟计划,随身带一份手写版本,或在手机上做好备忘。还可以经常读读戒烟原因清单。
{"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/3\/3e\/Quit-Smoking-Step-8-Version-4.jpg\/v4-460px-Quit-Smoking-Step-8-Version-4.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/3\/3e\/Quit-Smoking-Step-8-Version-4.jpg\/v4-728px-Quit-Smoking-Step-8-Version-4.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
2
寻求支持。你的亲友是你的戒烟旅途上的超强支持。告诉他们你的目标,让他们帮助你。你可以要求他们不要在你附近抽烟或给你递烟。烟瘾发作的时候,你也可以寻求他们的鼓励和提醒。[10]X研究来源American Cancer, S. (2010). Kicking Butts : Quit Smoking and Take Charge of Your Health. Atlanta, Ga: Independent Publishers Group
记住,戒烟就要戒一整天。戒烟是一个过程,而不是一个事件。
{"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/9\/9f\/Quit-Smoking-Step-9-Version-4.jpg\/v4-460px-Quit-Smoking-Step-9-Version-4.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/9\/9f\/Quit-Smoking-Step-9-Version-4.jpg\/v4-728px-Quit-Smoking-Step-9-Version-4.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
3
了解吸烟的触发事件。很多人都发现某些特定情况会引起吸烟的欲望。比如说,你可能会想在喝咖啡或在解决工作问题的时候来一根。分辨出哪些很难不抽烟的地方,想好如果你身处这些地方时应该怎么做。比如说,你应该形成一种自动回复的习惯,别人向你递烟的时候,说“不了,谢谢,我再喝一杯茶就可以了”或者“不了——我正在戒烟。”[11]X研究来源American Cancer, S. (2010). Kicking Butts : Quit Smoking and Take Charge of Your Health. Atlanta, Ga: Independent Publishers Group
{"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/4\/4c\/Quit-Smoking-Step-11-Version-4.jpg\/v4-460px-Quit-Smoking-Step-11-Version-4.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/4\/4c\/Quit-Smoking-Step-11-Version-4.jpg\/v4-728px-Quit-Smoking-Step-11-Version-4.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
1
试试电子烟。近期研究表明戒烟时使用电子烟有助减少吸烟量及戒断。[13]X研究来源 另外,也有研究提醒,因为尼古丁含量各有不同,电子烟可能会向身体输入和普通香烟同样的化学物质,反而会重新激起吸烟的习惯。[14]X
可靠来源
Harvard Medical School
前往来源
{"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/9\/9d\/Quit-Smoking-Step-12-Version-4.jpg\/v4-460px-Quit-Smoking-Step-12-Version-4.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/9\/9d\/Quit-Smoking-Step-12-Version-4.jpg\/v4-728px-Quit-Smoking-Step-12-Version-4.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
2
获得专业帮助。行为治疗结合药物治疗可以提高你成功戒烟的几率。[15]X研究来源West, R., & Shiffman, S. (2007). Smoking Cessation. Abingdon: HEALTH Press. 如果你已经试过靠自己的力量戒烟,然而还是情况反反复复,也许你应该考虑获得专业帮助。你的家庭医生可以向你介绍有关药物治疗的信息。
治疗师可以在你整个戒烟过程中给予帮助。认知行为疗法可以改变你对抽烟的想法和态度。治疗师也可以教你一些戒烟的处理技巧或帮你认识戒烟的新观点。[16]X
可靠来源
American Psychological Association
前往来源
{"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/6\/6d\/Quit-Smoking-Step-13.jpg\/v4-460px-Quit-Smoking-Step-13.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/6\/6d\/Quit-Smoking-Step-13.jpg\/v4-728px-Quit-Smoking-Step-13.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
3
服用安非他酮。这种药物其实不含尼古丁,但确实可以帮助缓解尼古丁戒断带来的副作用。安非他酮可以将戒烟的成功率提高69%。[17]X研究来源Aubin, Henri-Jean, Luquiens, Amandine, & Berline, Ivan (2014). Pharmacotherapy for smoking cessation: pharmacological principles and clinical practice. British Journal of Clinical Pharmacology 77 (2) 324-336.一般来说,你可以在戒烟前的1到2周开始服用安非他酮。通常医生会建议你每天服用1至2片含150毫克安非他酮的药片。
安非他酮的副作用包括:口感、入睡困难、烦躁、易怒、疲倦、消化不良以及头痛等。
{"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/4\/4c\/Quit-Smoking-Step-14.jpg\/v4-460px-Quit-Smoking-Step-14.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/4\/4c\/Quit-Smoking-Step-14.jpg\/v4-728px-Quit-Smoking-Step-14.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
4
服用畅沛。这种药物会抑制大脑中的尼古丁受体,降低尼古丁带来的愉悦感,也同时缓解戒断症状。应在戒烟前一周开始服用。记得要餐后服用,并连续服用12周。其副作用包括:头痛、恶心、呕吐、入睡困难、多梦、排气增多、饮食口味变化等。[18]X
可靠来源
American Cancer Society
前往来源
但服用畅沛能让戒烟成功的几率翻倍。[19]X研究来源Aubin, Henri-Jean, Luquiens, Amandine, & Berline, Ivan (2014). Pharmacotherapy for smoking cessation: pharmacological principles and clinical practice. British Journal of Clinical Pharmacology 77 (2) 324-336.
{"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/8\/8e\/Quit-Smoking-Step-15.jpg\/v4-460px-Quit-Smoking-Step-15.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/8\/8e\/Quit-Smoking-Step-15.jpg\/v4-728px-Quit-Smoking-Step-15.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
5
尝试尼古丁替代疗法(NRT)。NRT包括使用贴剂、口香糖、锭剂、鼻腔喷雾、吸剂或舌下含片等各类含有尼古丁并释放尼古丁的制剂。使用NRT不需要医生证明,能有效降低吸烟欲望并缓解戒断症状。[20]X研究来源Aubin, Henri-Jean, Luquiens, Amandine, & Berline, Ivan (2014). Pharmacotherapy for smoking cessation: pharmacological principles and clinical practice. British Journal of Clinical Pharmacology 77 (2) 324-336.
If you are considering using a nicotine replacement therapy (NRT) product like nicotine patches, nicotine gum, or nicotine sprays or inhalers, be warned that they are also addictive.如果你打算使用尼古丁替代疗法(NRT)产品,比如尼古丁贴剂、尼古丁口香糖,或尼古丁喷雾或吸剂,要注意,这些产品也有可能让人上瘾。
来源与引文
↑ West, R. (2013). Theory of Addiction. [electronic resource]. Hoboken, New Jersey : Wiley-Blackwell 2013.
↑ http://smokefree.gov/reasons-to-quit
↑ Harvard Medical School (n.d.) Substance addiction. Harvard Health. Retrieved from /addiction/substance-addiction http://www.health.harvard.edu
↑ National Institute of Health (2015). Nicotine and tobacco. MedlinePlus. Retrieved from http://www.nlm.nih.gov/medlineplus/ency/article/000953.htm
↑ http://smokefree.gov/steps-to-prepare
↑ American Cancer, S. (2010). Kicking Butts : Quit Smoking and Take Charge of Your Health. Atlanta, Ga: Independent Publishers Group
↑ http://smokefree.gov/explore-quit-methods
↑ American Cancer, S. (2010). Kicking Butts : Quit Smoking and Take Charge of Your Health. Atlanta, Ga: Independent Publishers Group
↑ American Cancer, S. (2010). Kicking Butts : Quit Smoking and Take Charge of Your Health. Atlanta, Ga: Independent Publishers Group
↑ American Cancer, S. (2010). Kicking Butts : Quit Smoking and Take Charge of Your Health. Atlanta, Ga: Independent Publishers Group
↑ American Cancer, S. (2010). Kicking Butts : Quit Smoking and Take Charge of Your Health. Atlanta, Ga: Independent Publishers Group
↑ Siegel, Michael B., Tanwar, Kerry L., & Wood, Kathleen S. (2011). Electronic cigarettes as a smoking-cessation tool. American Journal of Preventive Medicine. doi: http://www.ajpmonline.org/article/S0749-3797%2810%2900792-0/abstract
↑ Simon, Harvey B. (2011). Electronic cigarettes: Help or hazard? Harvard Health.Retrieved from http://www.health.harvard.edu/blog/electronic-cigarettes-help-or-hazard-201109223395
↑ West, R., & Shiffman, S. (2007). Smoking Cessation. Abingdon: HEALTH Press.
↑ Munsey, Christopher (2008). Help your clients kick the habit. Monitor, 39(10), 38. Retrieved from http://www.apa.org/monitor/2008/11/smokers-quit.aspx
↑ Aubin, Henri-Jean, Luquiens, Amandine, & Berline, Ivan (2014). Pharmacotherapy for smoking cessation: pharmacological principles and clinical practice. British Journal of Clinical Pharmacology 77 (2) 324-336.
↑ American Cancer Society (2014). Prescription drugs to help you quit smoking. Retrieved from: http://www.cancer.org/healthy/stayawayfromtobacco/guidetoquittingsmoking/guide-to-quitting-smoking-help-phys-rx-drugs
↑ Aubin, Henri-Jean, Luquiens, Amandine, & Berline, Ivan (2014). Pharmacotherapy for smoking cessation: pharmacological principles and clinical practice. British Journal of Clinical Pharmacology 77 (2) 324-336.
↑ Aubin, Henri-Jean, Luquiens, Amandine, & Berline, Ivan (2014). Pharmacotherapy for smoking cessation: pharmacological principles and clinical practice. British Journal of Clinical Pharmacology 77 (2) 324-336.