醫(yī)學(xué)英語閱讀十個(gè)最佳戒煙小貼士分享

1、真誠為您提供優(yōu)質(zhì)參考資料，若有不當(dāng)之處，請(qǐng)指正。美聯(lián)英語提供：醫(yī)學(xué)英語閱讀：十個(gè)最佳戒煙小貼士小編給你一個(gè)美聯(lián)英語官方試聽課申請(qǐng)鏈接：bbb:/aaametenaaa/?tid=16-73374-01 Make an honest list of all the things you like about smoking Draw a line down the center of a piece of paper and write them on one side； on the other side make a list of all the things you dislike， s

2、uch as how it can interfere with your health， work， family， etc， suggests Daniel Z Lieberman， MD， director of the Clinical Psychiatric Research Center at George Washington University Medical Center in Washington， DC Think about the list over time， and make changes If you are brave enough， get feedba

3、ck from family and friends about things they dont like about your use of cigarettes When the negative side outweighs the positive side， you are ready to quit。2 Then make another list of why quitting wont be easy Be thorough， even if the list gets long and discouraging Heres the important part： Next

4、to each entry， list one or more options for overcoming that challenge For instance， one item might be： "Nicotine is an addictive drug" Your option might be： "Try a nicotine replacement alternative" Another reason might be： "Smoking helps me deal with stress" Your option

5、 might be： "Take fiveminute walks instead" The more you anticipate the challenges to quitting， and their solutions， the better your chance of success。3 Set a quit date and write a "quit date contract" that includes your signature and that of a supportive witness。4 Write all your

6、reasons for quitting on an index card and keep it near you at all times Here are some to get you started： "My daughter， my granddaughter， my husband， my wife" You get the idea。5 As youre getting ready to quit， stop buying cartons of cigarettes Instead， only buy a pack at a time， and only c

7、arry two or three with you at a time （try putting them in an Altoids tin） Eventually youll find that when you want a smoke， you wont have any immediately available That will slowly wean you down to fewer cigarettes。6 Keep a list of when you smoke， what youre doing at the time， and how bad the cravin

8、g is for a week before quitting to see if specific times of the day or activities increase your cravings， suggests Gaylene Mooney， chair of the American Association for Respiratory Cares Subcommittee on Smoking and TobaccoRelated Issues Then arrange fun， unique things to do during those times， like

9、some of the ones we recommend here。7 Prepare a list of things to do when a craving hits Suggestions include： take a walk， drink a glass of water， kiss your partner or child， throw the ball for the dog， wash the car， clean out a cupboard or closet， have sex， chew a piece of gum， wash your face， brush

10、 your teeth， take a nap， get a cup of coffee or tea， practice your deep breathing， light a candle Make copies of the list and keep one with you at all times so when the craving hits， you can whip out the list and quickly do something from it。Reduce and Replace8 When your quit date arrives， throw out

11、 anything that reminds you of smoking That includes all smoking paraphernalia leftover cigarettes， matches， lighters， ashtrays， cigarette holders， even the lighter in your car。9 Instead of a cigarette break at work， play a game of solitaire on your computer It takes about the same time and is much m

12、ore fun （although， like cigarettes， it can get addictive） If your company prohibits games like that， find another fiveminute diversion： a phone call， a stroll， or eating a piece of fruit outdoors （but not where smokers congregate）。10 Switch to a cup of herbal tea whenever you usually have a cigarett

13、e That might be at breakfast， midmorning， or after meals The act of brewing the tea and slowly sipping it as it cools will provide the same stress relief as a hit of nicotine。1 列一個(gè)名單，其中包括所有你喜歡吸煙的理由。在一張紙的中間向下劃一條線，把他們寫在一邊，另一邊列出所有你不喜歡的理由，如它是怎么阻礙你的健康，工作，家庭等，Daniel Z Lieberman， MD。（威爾丹尼爾利伯曼）醫(yī)學(xué)博士建議，華盛頓特區(qū)喬

14、治華盛頓大學(xué)臨床精神病學(xué)研究中心主任。隨著時(shí)間的推移想想名單，并作出修改。如果你足夠的勇氣，從家人和朋友那里反饋他們不喜歡你抽煙的信息。當(dāng)消極的一面遠(yuǎn)遠(yuǎn)大于積極的一面，你準(zhǔn)備撤出。2 然后列另一份名單為什么戒煙并不容易。要徹底，即使名單很長(zhǎng)令人沮喪。以下是最重要的部分：每條下面，列出一個(gè)或多個(gè)克服這一挑戰(zhàn)的方法。舉例來說，其中一個(gè)項(xiàng)可能是： “尼古丁是一種成癮藥物。”您的選擇可能是：“嘗試尼古丁替代品。 ”另一個(gè)原因可能是：“吸煙可以幫助我緩解壓力?！蹦倪x擇可能是：“以后以五分鐘的散步代替”。您預(yù)期的戒煙的挑戰(zhàn)解決方案越多，您成功的機(jī)會(huì)也就越大。3 設(shè)定戒煙日期和寫一個(gè)“停止日期合同”，上面

15、包括您的簽名和支持證人。4 把所有的戒煙的原因?qū)懺谒饕ㄉ?，并時(shí)刻把它保持在您的身邊。這里有一些讓你開始：“我的女兒，我的孫女，我的丈夫，我的妻子 ”和你的想法。5 當(dāng)您準(zhǔn)備退出，停止購買條裝香煙。相反，一次只買一包，并且一次只帶兩三根在身上（盡量把他們放在錫盒里）。最終你會(huì)發(fā)現(xiàn)，當(dāng)你想吸煙時(shí)，你不會(huì)馬上再有任何可用。這將慢慢使你戒煙至少是較少的香煙。6 在戒煙的前一個(gè)星期，列一份你什么時(shí)候吸煙的名單，在那個(gè)時(shí)間你正在做什么，以及渴望有多少強(qiáng)烈，看看是不是因?yàn)橐惶熘刑囟〞r(shí)段或活動(dòng)增加您的渴望，Gaylene Mooney建議，美國吸煙與煙草有關(guān)問題呼吸呵護(hù)小組委員會(huì)主席。然后在這些時(shí)候安排有趣，獨(dú)特的事情，像我們?cè)谶@里推薦的一些。7 準(zhǔn)備一份當(dāng)渴望來襲時(shí)要做的事的名單。建議包括：散步，喝一杯水，親吻你的伴侶或孩子，為狗扔球，洗汽車，打掃一個(gè)柜子或壁櫥，做愛，嚼一塊口香糖，洗臉，刷牙，打盹，喝杯咖啡或茶，練習(xí)您的深呼吸，點(diǎn)蠟燭。復(fù)制一份清單并時(shí)刻帶在身邊，當(dāng)渴望來襲時(shí)，您可以迅速拿出名單并快速做一些上面的事。減少和代替8 您戒煙的日子到來時(shí)，拒絕任何使你想起吸煙的東西。這