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如何在煙癮洶涌時(shí)克制內(nèi)心吸煙的沖動(dòng)?

來(lái)源： m.x-stony.com 時(shí)間：2023-06-07 00:38:27 手機(jī)版

戒煙——路漫漫其修遠(yuǎn)兮，擁有健康清爽的無(wú)煙人生是所有戒煙人士的極盡所求。煙到底有多難戒呢？甚至有這樣的說(shuō)法——“這個(gè)人連煙都戒掉了，還有什么做不到的？”讓人忍俊不禁的同時(shí)，也反映出煙民們戒煙旅途的困難重重。如何在煙癮洶涌時(shí)克制內(nèi)心吸煙的沖動(dòng)？這恐怕是眾多煙民縈繞心頭的最大疑問(wèn)，目前吸煙有害健康人人知曉，并且涌現(xiàn)了大量有戒煙意愿的戒煙者。但戒煙路上誘惑眾多，一天中任何看似普通的時(shí)刻都能與之前的吸煙習(xí)慣相聯(lián)系，這時(shí)該如何克制內(nèi)心的躁動(dòng)？

營(yíng)造無(wú)煙清晨，活力清爽一整天

清晨起來(lái)打開(kāi)窗，陽(yáng)光美美噠，隨手點(diǎn)起一根煙，心情美美噠……等一下！這種熟悉的感覺(jué)，煙癮它又來(lái)了！早晨起床后的第一根煙往往是眾多煙民最難以割舍的，通常經(jīng)過(guò)6-8個(gè)小時(shí)的睡眠后，吸煙者體內(nèi)的尼古丁水平會(huì)代謝并下降，起床后需要增加新的尼古丁來(lái)開(kāi)始新的一天。戒煙后，就必須克服早上起床時(shí)對(duì)尼古丁的強(qiáng)烈渴望。此時(shí)不妨嘗試著在早上起來(lái)就制定一個(gè)起床計(jì)劃，從計(jì)劃好的事情開(kāi)始做，讓自己的身體和大腦忙碌起來(lái)，比如洗個(gè)澡、準(zhǔn)備一份豐盛的早餐、整理房間等，轉(zhuǎn)移自己對(duì)吸煙的注意力，并確保周圍沒(méi)有香煙可用。 

“飯后一支煙，害處大無(wú)邊”

“飯后一支煙，賽過(guò)活神仙”的謊言早已被戳穿，事實(shí)上飯后一支煙的危害比平時(shí)抽煙要多得多，如何避免用過(guò)餐后襲來(lái)的抽煙沖動(dòng)呢？一般來(lái)說(shuō)，有些特定的食物更讓容易激發(fā)吸煙的渴望，如辛辣的或味道較重的食物，了解自己吃過(guò)哪類食物后會(huì)增加吸煙的欲望，就盡量避免戒煙期間在飯桌上與它們“相遇”吧。如果很難克制煙癮，不妨給自己的朋友打個(gè)電話聊聊天、吐槽一下，或者散散步。另外，飯后立即刷牙或漱口也是一個(gè)防止吸煙的好方法。戒煙成功之后，你還會(huì)發(fā)現(xiàn)嗅覺(jué)和味覺(jué)的靈敏度提高，食物的味道變得更好了。 

茶與咖啡≠香煙伴侶

平時(shí)習(xí)慣在飲茶、飲咖啡的時(shí)候抽煙的人，在看到它們時(shí)，心里難免會(huì)癢癢的，恨不能趕快掏出一根煙點(diǎn)起來(lái)，美滋滋地吸一口……這種時(shí)刻更要小心，煙癮+睹物思煙極易導(dǎo)致戒煙失??！

在啜飲茶類飲品的間隙，可以嘗試做幾次深呼吸，慢慢吸入沁人心脾的茶香，內(nèi)心默默數(shù)到五，然后慢慢地呼出，再數(shù)到五，感受茶水的清雅幽香浸潤(rùn)肺部的感覺(jué)，仿若給肺部做了個(gè)茶療spa，轉(zhuǎn)移對(duì)吸煙的渴望，咖啡也是如此?；蚴窃诮錈熯^(guò)程中易怒或感到緊張的一段時(shí)間內(nèi)，試著改用不含咖啡因的咖啡或茶。如果吸煙的欲望非常強(qiáng)烈，建議可以用比平時(shí)更快的速度飲用完畢，然后起身離開(kāi)，更換活動(dòng)的空間。

酒精誘煙癮怎么辦？

提到香煙，另一個(gè)與之聯(lián)系密切的便是酒。啤酒、葡萄酒、烈性酒、顏色鮮艷的雞尾酒……每小酌一杯，都離不開(kāi)手中一根煙，因?yàn)槟阋蚜?xí)慣把吸食香煙的“快樂(lè)”與吸收酒精后的飄飄欲仙之感聯(lián)系在一起了。在戒煙期間喝酒，很容易就會(huì)陷入復(fù)吸的陷阱。眾多戒煙成功的案例分享中可以發(fā)現(xiàn)，減少或避免飲酒是很有效的，也可以嘗試把酒切換為不含酒精的飲料。如果遇到一定要喝酒的場(chǎng)合，建議不要選擇之前通常吸煙時(shí)常喝的酒精飲品，并且只和不吸煙的朋友一起喝酒。 

日常生活的每一天都充滿了香煙的誘惑，這大多離不開(kāi)以往抽煙習(xí)慣的影響，但有了堅(jiān)持戒煙的信念和正確的方法，戒煙成功未來(lái)可期。對(duì)于煙癮非常嚴(yán)重，日常通過(guò)上述方法也難以克服的吸煙者，可前往戒煙門診尋求專業(yè)的戒煙指導(dǎo)。在戒煙門診，醫(yī)生會(huì)對(duì)吸煙者的煙草依賴程度和自身情況做綜合的考量，并根據(jù)實(shí)際情況做出個(gè)體化的治療分析方案，輔以必要的戒煙藥物。專業(yè)戒煙醫(yī)生的指導(dǎo)與戒煙藥物兩相結(jié)合，不僅能有效緩解戒煙帶來(lái)的生理和心理雙重煎熬，更能大大提高戒煙成功率，保持戒煙的科學(xué)性，使廣大煙民早日遠(yuǎn)離煙草制品的危害。想要了解更多內(nèi)容請(qǐng)點(diǎn)擊：你以為躲起來(lái)吸煙，孩子就安全了嗎?