In fact, smokers all know that smoking not only makes their lungs [black], but also makes their bodies worse, and even makes the bodies of the people nearby worse.
Many smokers still have a trace of rationality, so… they quit smoking many times.
Quitting smoking is really not an easy thing, but the ancients said that if a worker wants to do a good job, he must first sharpen his tools. Before starting to quit smoking next time, he might as well take a small test to see how much he smokes.
All made into votes (single choice)
1. How long does it take to smoke the first cigarette after waking up in the morning?
A. Within 5 minutes (+3 minutes)
B. Within 6-40 minutes (+2 minutes)
C. Within 41 minutes to 60 minutes (+1 minutes)
D. After 61 minutes (+0 minutes)
2. Will you take a sip before throwing away cigarette butts?
A. Yes (+2 points)
B. No (+0)
How many cigarettes do you smoke every day?
A. 10 or less (+0 points)
B. 11 ~ 20 (+1 minute)
C. 21 ~ 30 branches (+2 points)
D. 31 or more (+3 points)
Do you smoke after eating?
A. Yes (+1 points)
B. No (+0)
5. Do you smoke in public places or non-smoking areas?
A. Yes (+1 points)
B. No (+0)
So, how many points did you score?
Suggestions for Quitting Smoking with 0 ~ 3 Points
The score of 0 ~ 3 shows that the smoking addiction is relatively light and the dependence on nicotine is not serious. As long as effective methods are taken, there is a great chance to quit smoking successfully.
Quitting smoking at this stage usually does not have the feeling of [not living after quitting], that is to say, the withdrawal reaction is very small, seize the opportunity!
Suggestions for quitting smoking:
Step 1 Shut up
When you want to light a cigarette, use chewing gum, candy or healthy snacks to occupy your mouth first.
In addition, drinking more water is also good.
Studies have found that sipping water through a straw simulates smoking and can help relieve bad emotions to a certain extent. You may as well give it a try.
Step 2 Brush your teeth regularly
Smokers have said: A cigarette after a meal is better than a living fairy. We must not let this scene appear. The way is to brush your teeth after eating.
Many people who quit smoking reflect that in order to keep their breath fresh, their desire to light a cigarette after brushing their teeth is not so strong.
4 ~ 5 Smoking Quit Suggestions
A score of 0 ~ 3 shows that smoking addiction is moderate and has begun to rely on nicotine, but there is still a chance to quit smoking successfully, as long as one makes up one’s mind and takes effective measures.
It may be a little difficult for people at this stage to quit smoking. After all, they already have some dependence and some reactions, but there are still ways to overcome them.
Suggestions for quitting smoking:
STEP 1 Find Smoke-Free Areas
Go to more places where you cannot smoke, such as cinemas, libraries or shopping malls. Rules in public places can also help you control your desire to smoke.
Step 2 Keep yourself busy
Work hard, accompany your family, do housework… The busier you are, the less likely it is to want to smoke.
In addition, exercise helps relieve stress, remember to take time to exercise every day.
3. Cultivate hobbies and decompress yourself.
Negative emotions (stress, anger, depression) are common reasons for people to smoke again.
In fact, this is completely normal, especially in the first few weeks of quitting smoking, everyone will be in a bad mood and feel very unhappy.
Finding something to do can not only distract attention, but also relieve pressure.
For example, to develop interests other than smoking, if you need money, take the money you originally bought cigarettes to do it.
6 ~ 10 points of smoking cessation advice
6 ~ 10 points show that smoking addiction is on the high side and nicotine is already very dependent. Quit smoking as soon as possible before problems occur in heart, liver, spleen, lung and kidney.
Suggestions for quitting smoking:
1. Increase the cost of going back on one’s word
Tell family and best friends and colleagues that you are about to quit smoking!
When you can’t stick to it, think about it. If you give up easily, what will people think of you?
Step 2 Write a smoking cessation diary
This diary is very simple, just write two contents and do two things:
- Remember the reason for quitting smoking, write it down and remind yourself more. Remember the good feelings brought about by quitting smoking, write it down and inspire yourself more.
When starting to quit smoking, it is suggested to write down all the reasons for quitting smoking, and write more copies and stick them in the places you see every day.
Whenever I feel very happy and have a sense of accomplishment, I will quickly record it and review it every day to give myself motivation.
For example, a lot of money has been saved (it is better to set up a card and save all the money originally planned to buy cigarettes, so that no one will say that he quit so many cigarettes but got nothing).
If you are a smoker, you must look through this record. It will be helpful.
STEP 3 Abstain from alcohol
Alcohol, like nicotine in smoke, also stimulates the central nervous system, causing pleasure and dependence.
If you don’t avoid drinking when quitting smoking, it is easy to lose all your achievements.
4. Seek [foreign aid]
When you need support, find someone to accompany you quickly.
However, don’t find [smoking friends], preferably those who successfully quit smoking or family members who support you to quit smoking.
Anyone who cares about you and hopes you can quit smoking successfully can help you tide over the difficulties.
5. Try smoking cessation products or drugs
Mainly smoking cessation patches and other nicotine substitutes.
Use smoking cessation stickers must be appropriate. It is recommended to go to the smoking cessation clinic to find a doctor to prescribe medicine and use it under the guidance of the doctor.
According to statistics, reasonable application of nicotine substitution (patch) or bupropion sustained-release tablets can double the success rate of quitting smoking.
As for therapies such as laser, hypnosis, acupuncture and electronic cigarettes, there is no strong evidence in what to support their effectiveness. Don’t be fooled. In addition, don’t just buy smoking cessation products that claim to be [pure plant extraction has no side effects]-it’s mostly bluffing.
As a matter of fact, it is good to quit smoking for only 20 minutes.
After quitting smoking for 20 minutes, the blood pressure fluctuating due to smoking will drop steadily, and the accelerated heart rate will gradually level off.
After quitting smoking for 12 hours, the content of carbon monoxide (highly toxic) in the body will be significantly reduced.
After quitting smoking for 2-3 weeks, the heart pumping function and lung function begin to improve. At this time, if you climb the stairs again, your waist will not be sore and your legs will not hurt. It will be much easier than smoking.
After quitting smoking for 1 ~ 9 months, cough and shortness of breath have been significantly improved and breathing becomes smooth. Dry cough and expectoration weakness are reduced, and the risk of lung diseases is significantly reduced.
After quitting smoking for one year, the risk of coronary heart disease increased by smoking is reduced by 50%.
After quitting smoking for 5 years, the increased risks of oral cancer, laryngeal cancer, esophageal cancer and bladder cancer due to smoking are reduced by 50%, and the risks of stroke and cervical cancer are reduced to the average level.
After quitting smoking for 10 years, the risk of death from lung cancer is reduced to the average level, and the risk of laryngeal cancer and pancreatic cancer is significantly reduced.
After quitting smoking for 15 years, the risk of death from coronary heart disease is reduced. Although you have smoked before, the risk will drop to a level close to that of people who do not smoke for such a long time.
In short, the longer you quit smoking, the greater the benefits.
The best time to quit smoking, except the last time I missed it, is now.