“A cigarette after a meal is better than a living god”, the charm of cigarettes has always made countless smokers reluctant to give up. Thus, the firm determination to quit smoking has been destroyed time and again by the indulgence of “smoking the last cigarette”, and “quitting” and “relapsing” are like a pair of twins in the lives of smokers. How to make the heart and action of quitting smoking go away? Experts offer 5 steps to keep your heart and mind on quitting smoking. Write down a promise to quit smoking Quitting smoking is a hard battle, and if you just “try”, nine times out of ten, you will fail. Therefore, it is important to prepare for the battle before you start quitting. Start by making a “commitment to quit”. Find out the real reason for smoking. Every smoker has his own reasons for smoking, some out of social needs, some from childhood bad habits, some to reduce psychological pressure, some is the pursuit of fashionable …… think clearly the real reasons for smoking, you can be targeted to think of ways. Make a list of pros and cons. Before you start to quit smoking, you can take the initiative to list the “benefits” and disadvantages of smoking, the “disadvantages” and benefits of quitting smoking, the more specific the better, and saved, or posted in a conspicuous position. This will help you recognize conflicts, make decisions, increase your desire to quit, and motivate you when you encounter difficulties in the future. Record your smoking for a week. Make a log sheet and observe your smoking for a week in detail, including when, where, and with whom you smoked, how you felt at the time, and how much you craved the cigarette. This will help you understand your smoking habits and how much you crave each cigarette, so that you can recognize which cigarettes are easy to avoid and which require a lot of effort. Have a “launch party” for quitting. Many smokers are afraid of being made fun of for failing to quit, so they don’t dare to announce publicly that they are going to quit, and they end up in a situation where they are on their own. As a matter of fact, you can say hello to everyone beforehand, tell them the day you will start quitting, and remind people around you that you are quitting for the sake of everyone’s health, and hope that they will give you more encouragement and support. After you have made the above preparations, you can save or post the “letter of commitment” that contains your name, when you quit, why you quit, and the signatures of the person who made the commitment and the witnesses, and throw away all tobacco products and smoking utensils to officially say “bye-bye” to tobacco. Survive the pain of 2 weeks, try “quit smoking four strokes” In the eyes of many smokers, a small cigarette is like a lover, leaving it will be like a lost love in general pain. In the eyes of many smokers, a small cigarette is like a lover in the eyes and ears, leaving it will be as painful as the loss of love. At this time, you need to write some “mood messages” every day to give yourself some surprises and a sense of accomplishment to help you forget about smoking. On the first day of quitting, celebrate your first step! You can find something interesting to do, such as watching a movie, playing basketball, etc., to make yourself realize that “life is still wonderful without cigarettes”. For the next few days, relax, don’t put too much pressure on yourself, and keep cheering for your perseverance! When the addiction strikes, try the “Four Tips to Quit Smoking”: take 15 deep breaths, drink a glass of cold water, expand your chest and stretch your back, brush your teeth and wash your face, or find someone to talk to, chew some cucumber, chewing gum and so on. The body yawns, mental weakness and other “withdrawal symptoms”, appropriate exercise, through exercise to release the “happy hormones” to combat tobacco addiction. By the fifth or sixth day, congratulations, the body has slowly detached from the habit of smoking, and will soon survive the worst “first week”! At this time, you can “treat” yourself, such as shopping to buy a small gift, treat yourself to a meal, etc., to increase motivation; you can also invite friends and family to go outdoors to climb a mountain, soak in a hot spring, and so on. After a week’s test, the second week of quitting smoking, your body has been gradually recovered. At this time, the most important principle is to keep trying and not to give up. You can review your strategies for overcoming your addiction, think back to your reasons for quitting, and continue to strengthen your mental motivation. At the same time, you should give yourself applause and remind yourself to be vigilant and not to take a single puff, so that you can move forward to the final victory. Find 3 helpers, family members, role models, doctors When it comes to quitting smoking, the first feeling of most smokers is “daunting”. The “kitten’s claw scratching heart” like desire, tears and yawns of embarrassment, so that many old smokers “can not let go of face”. Smoking cessation, alone is not enough, but also need to be supported by a number of parties. First, family members should play the role of “monitor”. Family members can create a smoke-free home environment for smokers, show that they are very worried about their smoking problem, and if necessary, use some examples of the health hazards of smoking to warn them. In addition, family members should actively cooperate with the doctor’s treatment, supervise the smoker’s medication, monitor their smoking behavior, ensure that they have a balanced diet, and encourage them to exercise. Second, learn from successful quitters. Maybe your “quitting” and “relapsing” have made your family lose motivation and even get tired of it. At this point, it may be more effective to talk to a friend, especially one who has just quit smoking. Their words are usually very persuasive to quitters. For example, Elisabeth, a teacher in Hungary who successfully quit smoking, has infected many people with her personal experience of “when my children grow up, how to smoke myself while forbidding them to smoke”. Thirdly, in order to obtain correct and professional knowledge and treatment means to quit smoking, it is indispensable to use the professional power of doctors. It is recommended that smokers go to hospitals with smoking cessation clinics to seek the help of smoking cessation specialists, and use appropriate smoking cessation medications under the guidance of a doctor if necessary. At present, there are hundreds of smoking cessation clinics, mostly distributed in large hospitals, if you want to check in detail, you can consult the national smoking cessation hotline: 400-888-5531. Refuse 4 kinds of temptation, especially away from the party and socializing Many smokers have lamented, not that they don’t want to quit smoking, but “can’t help it”. Friends to meet the hand over the cigarette is not good to refuse, customers to talk about the hand over the cigarette can not be refused, other people sent to the home of the cigarette is not a pity …… even if the determination to see other people smoking, the heart is still itchy. Resisting temptation is a very difficult part of the process of quitting smoking. In this regard, smokers should first deeply realize the health hazards of smoking, and constantly strengthen the “early quit than late quit, quit than not quit good” consciousness, firm determination to quit smoking. If necessary, you can “pull” your friends who are smokers in to quit smoking together, and supervise and encourage each other. Secondly, in the process of quitting smoking, you should avoid contact with smokers as much as possible, and go to fewer places that are easy to smoke, such as bars and KTVs. In the early stage of quitting, it is best to participate in fewer social occasions, and try to politely decline all kinds of gatherings. At the same time, choose a relatively “isolated” date as the start of the “Quit Day”, rather than the Chinese New Year, vacation, and other parties a lot of time. Finally, when faced with “temptation”, you should make it clear that you are quitting smoking and firmly refuse to be handed cigarettes. If you can’t, you can find a reason to excuse yourself, such as going to the restroom, picking up someone at the door, etc., and leave immediately. Generally speaking, the onset of the addiction only lasts a few minutes, so if you persist, you will be victorious. In addition, during the period of quitting smoking, you can consciously create a “smoke-free environment”, such as cigarette cases, ashtrays and other tobacco-related items all thrown away, urge other people not to smoke in front of them, and in the past, always smoke in the places and occasions to place a number of warning signs, such as “do not get up and smoke! Don’t smoke when you wake up”, “Don’t smoke after meals”, etc. Overcome the 5 major difficulties, divert attention, control “addiction” Every year, a large number of smokers try to quit smoking, can start to quit smoking, nicotine concentration in the blood decreases, coupled with psychological and behavioral habits, there will be cravings for cigarettes, dizziness, inability to concentrate, and even depression, anxiety and other discomforts. In fact, “withdrawal symptoms” are not as scary as one might think. Generally speaking, these symptoms disappear quickly after 2-3 weeks of quitting smoking, and your body will feel more relaxed and energized than before. There are some simple steps you can take to help you get over the hump. “Great craving for smoking”: when a strong craving for smoking hits you, it is best to distract yourself right away while relieving yourself with alternative behaviors such as drinking water and tea, or chewing dried seaweed or sugar-free gum. “Irritable mood, irritable”: at this time you can slowly take deep breaths, so that the tense muscles gradually relax, or go out for a walk, etc.. “Unable to concentrate”: At the beginning of quitting smoking, you can appropriately reduce your workload for 1 week in order to release the pressure. “Can’t sleep”: Be careful to avoid caffeinated beverages, take a bath with warm water before going to bed, and do some stretching exercises. For physical discomforts such as headache, constipation, appetite or weight gain, pay attention to regular dietary regimen, drink plenty of water, and eat more vegetables and fruits instead of high-calorie snacks such as chocolates and pastries. In short, “Cherish life, stay away from tobacco”, quit smoking, is to increase our “healthy life years”. As long as we can “refuse any cigarette”, we will surely arrive at the other side of the shore of smoking cessation successfully as soon as possible.