[2007.4.4][转贴][APTX青山病院]六周成功戒烟

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Quit Smoking! Six Weeks to Success
Quitting might seem like the hardest thing you've ever done. But don't lose hope. Our step-by-step game plan will help you beat your cravings for good.

The following game plan is based on a smoking quit date three weeks away. If the date you choose is sooner or later, you can adapt the program to suit your own time frame.

Week 1
Take a Look at Your Smoking Habits
Start a smoking diary. Each day, every time you smoke, briefly record the time.
what you're doing.
why you're using tobacco this time.
how you feel afterward.
At the end of each day, review your smoking patterns. What triggers your tobacco use? Is it boredom, anger, fatigue, nervousness, or certain social situations? Look for other ways to cope with these feelings or circumstances.

Week 2
Change Some Habits
Tell friends, family, and co-workers your quit date. Ask them to help. Review your reasons for quitting at least once a day. Change your routines so it's less convenient to smoke:
Buy cigarettes by the pack, not the carton.
Skip the afternoon coffee break (when you would normally smoke) and go for a walk or drink a glass of juice instead.
If you normally smoke in heavy traffic, stock the car with sugarless gum or hard candy and reach for that instead.
Stay away from smoky environments.
Delay your first smoke of the day. Try to push it an hour later every three or four days. Aim to get your smoking down to less than a pack a day before your quit date. Your doctor might prescribe the antidepressant bupropion to help you accomplish this more easily.
Week 3
Start the Countdown!
Remind folks that your quit date is nearly here. Continue to put off your first smoke of the day. Also:
Try going smoke-free for one day.
Remove the lighter from your car.
Confine your smoking to one room.
Hold your cigarette in the other hand.
The night before your quit date, soak your remaining cigarettes in water and throw them in the trash. Get rid of all ashtrays, lighters, and matches. Have your nicotine-replacement products or other aids ready. Before bedtime, review your reasons for quitting. Visualize yourself victorious over tobacco, smoke-free, and healthy.

Week 4
Your Quit Date
Take this week one day at a time. When you wake up, reread your reasons for quitting. Repeat to yourself: "I can do anything for one day." Record your feelings in your diary. Use your nicotine replacement or other aid as planned. Avoid alcohol and caffeinated drinks, which can increase your desire for nicotine. Stay away from social situations that may cue your smoking habit. Remember, craving is a normal part of withdrawal. Each craving usually lasts just a few minutes. When you have the urge to smoke, take some deep breaths and then drink a glass of water, or do some jumping jacks. Keep handy a pack of gum, some carrot sticks, or cinnamon sticks to suck on. Your goal today: No tobacco use.

You may feel restless and have trouble concentrating. Hate nicotine for that. If you have trouble sleeping, eat a few spoonfuls of yogurt or drink a glass of warm milk before bed -- they contain chemicals called tryptophans that are soothing and may help you nod off.

Did you make it through the day? If so, great! And tomorrow will be easier. If you didn't, don't feel guilty; it doesn't mean you're a failure. Quitting is a process, not a single event.

Week 5
Hang In There!
Enjoy the sharper sense of smell and taste you've acquired. If nicotine withdrawal still causes sleep problems, try some deep-breathing exercises. When temptation rears its ugly head, go places (like the movies) where you're not allowed to smoke. Get lots of exercise. Use the nicotine-replacement products or prescription drugs. Continue your diary.

Before you go to bed each night, celebrate being free of the nicotine demon that day. When you wake up in the morning, take a deep breath and smell the air. You are already healthier than you were last week.

Week 6
You're Getting There!
Continue with your game plan -- it's working! Consider joining a health club. (Use the money you would have spent on tobacco.) Take a good look at yourself in the mirror. Notice the cleaner teeth, healthier skin, brighter hair.

Beware of the subtle opportunities for relapse: an argument with your spouse, heavy traffic, meeting that friend you haven't seen in a while for a drink. Take it one day at a time. At the end of the week, celebrate your success, but keep your guard up. For some people it takes years to lose the craving for nicotine.

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Quit Smoking! Six Weeks to Success
六周成功戒烟
Quitting might seem like the hardest thing you've ever done. But don't lose hope. Our step-by-step game plan will help you beat your cravings for good.
戒烟或许是你曾经所做的最难做的事，但请不要放弃，我们的阶梯式游戏计划将能帮助你战胜你的欲望，赢得胜利。
The following game plan is based on a smoking quit date three weeks away. If the date you choose is sooner or later, you can adapt the program to suit your own time frame.
下面的游戏计划是基于让你三个周内戒烟，你可以根据你自己的情况选择时间安排。
Week 1
Take a Look at Your Smoking Habits
Start a smoking diary. Each day, every time you smoke, briefly record the time.
what you're doing.
why you're using tobacco this time.
how you feel afterward.
At the end of each day, review your smoking patterns. What triggers your tobacco use? Is it boredom, anger, fatigue, nervousness, or certain social situations? Look for other ways to cope with these feelings or circumstances.
第一周，首先看一下你的抽烟习惯，开始写你的抽烟日记，每天，每抽一次烟，简要记下时间，正在做什么，这次为什么吸烟，吸完之后感觉如何。每天晚上思考你吸烟的方式，你吸烟的动机是什么？无聊？愤怒？疲劳？紧张还是社会环境？寻找其他的方式来应付这些感觉或环境。
Week 2
Change Some Habits
Tell friends, family, and co-workers your quit date. Ask them to help. Review your reasons for quitting at least once a day. Change your routines so it's less convenient to smoke:
Buy cigarettes by the pack, not the carton.
Skip the afternoon coffee break (when you would normally smoke) and go for a walk or drink a glass of juice instead.
If you normally smoke in heavy traffic, stock the car with sugarless gum or hard candy and reach for that instead.
Stay away from smoky environments.
Delay your first smoke of the day. Try to push it an hour later every three or four days. Aim to get your smoking down to less than a pack a day before your quit date. Your doctor might prescribe the antidepressant bupropion to help you accomplish this more easily.
第二周，改变一些习惯，告诉家人、朋友及同事你的戒烟日期，让他们帮忙。至少每天思考一次你的戒烟原因，改变你的生活方式以至于它不再方便你抽烟。不要买纸盒装的烟，买硬盒的。省掉午休喝咖啡的习惯（这时候通常会吸烟），而是出去散散步或者来一杯果汁。如果你通常在遇到交通堵塞时吸烟，可以停下车嚼无糖口香糖或硬糖以代替吸烟。远离吸烟环境，每天都推迟你的抽第一支烟的时间，每三四天推迟一小时，力争在戒烟期之前把你的烟量降低到每天不到一盒，你的医生或许会给点抗抑郁酮来帮你轻松完成任务。
Week 3
Start the Countdown!
Remind folks that your quit date is nearly here. Continue to put off your first smoke of the day. Also:
Try going smoke-free for one day.
Remove the lighter from your car.
Confine your smoking to one room.
Hold your cigarette in the other hand.
The night before your quit date, soak your remaining cigarettes in water and throw them in the trash. Get rid of all ashtrays, lighters, and matches. Have your nicotine-replacement products or other aids ready. Before bedtime, review your reasons for quitting. Visualize yourself victorious over tobacco, smoke-free, and healthy.
第三周，开始倒计时，提醒人们你的戒烟期就要到了，每天继续推迟你抽第一支烟的时间。可以进行以下尝试：努力进行无烟日，把打火机从你的汽车里拿走，把你的吸烟空间限制在一个房间内，或者试着用另一只手拿烟。在你的戒烟期结束的头一天晚上，把你的烟浸泡在水里，然后扔进垃圾堆。倒掉所有的烟灰，火机和火柴。准备好尼古丁替代品或其他方法。睡觉之前，复习你的戒烟原因，想像你战胜烟，无烟将给你带来健康。
week4
Your Quit Date
Take this week one day at a time. When you wake up, reread your reasons for quitting. Repeat to yourself: "I can do anything for one day." Record your feelings in your diary. Use your nicotine replacement or other aid as planned. Avoid alcohol and caffeinated drinks, which can increase your desire for nicotine. Stay away from social situations that may cue your smoking habit. Remember, craving is a normal part of withdrawal. Each craving usually lasts just a few minutes. When you have the urge to smoke, take some deep breaths and then drink a glass of water, or do some jumping jacks. Keep handy a pack of gum, some carrot sticks, or cinnamon sticks to suck on. Your goal today: No tobacco use.

第四周，你的戒烟期限到了，这个周你每天至少做一次，当你早晨醒来，重复你戒烟的原因，并对自己说：今天我能做任何事情，在日记本里记录你的感情变化，按计划使用你的尼古丁替代品或其他的方法，避免酗酒和喝含咖啡因的饮料，他们都能增加你对尼古丁的渴望。远离能唤起你烟瘾的社会环境。记住，渴望是一种正常现象，每一次渴望通常都要持续几分钟，当你想吸烟的时候，做几个深呼吸，过一会在喝一杯水，或做跳跃运动。手头放一包口香糖,有胡萝卜条、肉桂或吸枝. 你今天的目标:不抽烟.
ou may feel restless and have trouble concentrating. Hate nicotine for that. If you have trouble sleeping, eat a few spoonfuls of yogurt or drink a glass of warm milk before bed -- they contain chemicals called tryptophans that are soothing and may help you nod off.
你可能有麻烦，不能集中精力，坐卧不安，为此痛恨尼古丁。如果你有睡眠障碍，睡前吃几匙酸奶或喝一杯热牛奶，他们含有化学物质,令人心旷神怡,有助于睡眠.
Did you make it through the day? If so, great! And tomorrow will be easier. If you didn't, don't feel guilty; it doesn't mean you're a failure. Quitting is a process, not a single event.

今天通过了吗？如果通过了，太好了！明天会更简单，如果没有，不要生自己的气，并不就意味着你失败了，戒烟要有一个过程，不是一单个事件。
Week 5
Hang In There!
Enjoy the sharper sense of smell and taste you've acquired. If nicotine withdrawal still causes sleep problems, try some deep-breathing exercises. When temptation rears its ugly head, go places (like the movies) where you're not allowed to smoke. Get lots of exercise. Use the nicotine-replacement products or prescription drugs. Continue your diary.

第五周 ，这是关键时期，欣赏您已经获得的这种强烈的感觉。如果尼古丁戒断效应仍然导致睡眠障碍，试着做几下深呼吸运动，当你想吸烟时，去那些不允许吸烟的地方，比如电影院。多做运动，服用一些尼古丁替代品或处方药，记着你的日记要继续写。
Before you go to bed each night, Before you go to bed each night, celebrate being free of the nicotine demon that day. When you wake up in the morning, take a deep breath and smell the air. You are already healthier than you were last week.
每天晚上睡觉之前，庆祝自己又度过了没有恶魔尼古丁的一天，早晨醒来，深呼吸新鲜空气，你已经比上个周健康多了。
Week 6
You're Getting There!
Continue with your game plan -- it's working! Consider joining a health club. (Use the money you would have spent on tobacco.) Take a good look at yourself in the mirror. Notice the cleaner teeth, healthier skin, brighter hair.
第六周，你已经到终点了，继续你的游戏计划――工作。考虑加入一个健身俱乐部（用那些你可能买烟的钱）。在镜子里仔细观察一下自己，注意你洁白的牙齿，健康的皮肤，明亮的头发。
Beware of the subtle opportunities for relapse: an argument with your spouse, heavy traffic, meeting that friend you haven't seen in a while for a drink. Take it one day at a time. At the end of the week, celebrate your success, but keep your guard up. For some people it takes years to lose the craving for nicotine.
提防那些微妙的有可能让你复吸的机会：像和你的爱人吵架，交通堵塞，遇到你有一段时间没见过的朋友并喝点酒。至少每天一次，周末到了，庆祝你取得了胜利，但是不要放松，继续坚持保卫自己的胜利果实。对某些人来说，戒掉烟瘾需要几年时间。



六周成功戒烟
戒烟或许是你曾经所做的最难做的事，但请不要放弃，我们的阶梯式游戏计划将能帮助你战胜你的欲望，赢得胜利。下面的游戏计划是基于让你三个周内戒烟，你可以根据你自己的情况选择时间安排。
第一周，首先看一下你的抽烟习惯，开始写你的抽烟日记，每天，每抽一次烟，简要记下时间，正在做什么，这次为什么吸烟，吸完之后感觉如何。每天晚上思考你吸烟的方式，你吸烟的动机是什么？无聊？愤怒？疲劳？紧张还是社会环境？寻找其他的方式来应付这些感觉或环境。
第二周，改变一些习惯，告诉家人、朋友及同事你的戒烟日期，让他们帮忙。至少每天思考一次你的戒烟原因，改变你的生活方式以至于它不再方便你抽烟。不要买纸盒装的烟，买硬盒的。省掉午休喝咖啡的习惯（这时候通常会吸烟），而是出去散散步或者来一杯果汁。如果你通常在遇到交通堵塞时吸烟，可以停下车嚼无糖口香糖或硬糖以代替吸烟。远离吸烟环境，每天都推迟你的抽第一支烟的时间，每三四天推迟一小时，力争在戒烟期之前把你的烟量降低到每天不到一盒，你的医生或许会给点抗抑郁酮来帮你轻松完成任务。
第三周，开始倒计时，提醒人们你的戒烟期就要到了，每天继续推迟你抽第一支烟的时间。可以进行以下尝试：努力进行无烟日，把打火机从你的汽车里拿走，把你的吸烟空间限制在一个房间内，或者试着用另一只手拿烟。在你的戒烟期结束的头一天晚上，把你的烟浸泡在水里，然后扔进垃圾堆。倒掉所有的烟灰，火机和火柴。准备好尼古丁替代品或其他方法。睡觉之前，复习你的戒烟原因，想像你战胜烟，无烟将给你带来健康。
第四周,你的戒烟期限到了，这个周你每天至少做一次，当你早晨醒来，重复你戒烟的原因，并对自己说：今天我能做任何事情，在日记本里记录你的感情变化，按计划使用你的尼古丁替代品或其他的方法，避免酗酒和喝含咖啡因的饮料，他们都能增加你对尼古丁的渴望。远离能唤起你烟瘾的社会环境。记住，渴望是一种正常现象，每一次渴望通常都要持续几分钟，当你想吸烟的时候，做几个深呼吸，过一会在喝一杯水，或做跳跃运动。手头放一包口香糖,有胡萝卜条、肉桂或吸枝. 你今天的目标:不抽烟.
你可能有麻烦，不能集中精力，坐卧不安，为此痛恨尼古丁。如果你有睡眠障碍，睡前吃几匙酸奶或喝一杯热牛奶，他们含有化学物质,令人心旷神怡,有助于睡眠.
今天通过了吗？如果通过了，太好了！明天会更简单，如果没有，不要生自己的气，并不就意味着你失败了，戒烟要有一个过程，不是一单个事件。
第五周 ，这是关键时期，欣赏您已经获得的这种强烈的感觉。如果尼古丁戒断效应仍然导致睡眠障碍，试着做几下深呼吸运动，当你想吸烟时，去那些不允许吸烟的地方，比如电影院。多做运动，服用一些尼古丁替代品或处方药，记着你的日记要继续写。
第六周，你已经到终点了，继续你的游戏计划――工作。考虑加入一个健身俱乐部（用那些你可能买烟的钱）。在镜子里仔细观察一下自己，注意你洁白的牙齿，健康的皮肤，明亮的头发。
提防那些微妙的有可能让你复吸的机会：像和你的爱人吵架，交通堵塞，遇到你有一段时间没见过的朋友并喝点酒。至少每天一次，周末到了，庆祝你取得了胜利，但是不要放松，继续坚持保卫自己的胜利果实。对某些人来说，戒掉烟瘾需要几年时间。

飞扬的火

如果是蓝领的话，做到这些事简直比直接叫他不吸烟还难受

竹寒寒

其实有时候知道抽烟不好但总会有种习惯...
就是在思考什么或者心情很不好的时候会想手上有只烟= =