What are the advantages of quitting
After a general cessation of smoking for six hours, the heart rate decreases and blood pressure decreases slightly. In 12 hours, nicotine will be excreted. After 24 hours, carbon monoxide will be released from the lung, improving respiratory function. There may be coughs at this time, as coughs can remove congestion from the trachea and lungs. In two days, the negative effects of nicotine will disappear. The circulation of blood in the hands and feet increases in about two months. The risk of heart disease is significantly reduced after one year of smoking. After 10 years, the risk of disease will become the same as that of non-smokers. In addition, smokers who quit smoking can be good role models for their children. Free from the control of tobacco addiction, find freedom and dignity, remove the smell of smoke on your body, love yourself and love your family。
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How to quit smoking
1. Elimination of tension
Is that the main reason you smoke? If that is the case, take all the smoking equipment around you and change the work environment and work procedures. Some sugar-free gums, fruit, juice and mineral water are placed in the workplace, and tobacco addiction can be replaced with these healthy foods。
2. Raising awareness of smoking cessation
A clear goal is to change the working environment and the old smoking-related habits, and those who quit will be willing to stop smoking. Such awareness will improve the taste and smell after a few days。
3. Finding alternatives
One of the main tasks after smoking quits is to find non-smoking alternatives when induced: to play some skill games, to keep two hands free, to create a non-smoking taste in the mouth by brushing your teeth, or to divert attention from exciting conversations。
4. Fewer parties
At the beginning of the cessation of smoking, the temptation to smoke is avoided. If you have a friend who invites you to a very good party and everyone who attends a party smokes, at least quit smoking; you should initially euphemismally refuse to attend such a meeting until you feel free of tobacco addiction。
5. Multi-motion
Sport increases emotions, washes out tobacco addiction, calms nervous tensions and consumes heat。
Smoke control
Family
Building smoke-free families is important for safeguarding adolescent health. Smoke-free families are the indoor environment in which no one smokes at any time in the home or in any indoor setting, including bedrooms, living rooms, study rooms, restaurants, kitchens, bathrooms, private cars, etc。
1. Non-smoking in any indoor area of the household
2. No tobacco in the home (crays, rolls and electronics, etc.)
3. Family members persuade smokers in their families or visiting guests not to smoke and support them to quit smoking
4. The members of the family have no respect for smoke, no advice, no courtesy, no attitude
Family members learn, learn about tobacco hazards and actively participate in tobacco control campaigns
6. Create a smoke-free family environment where smoke-free family signs or smoke-free paintings, tips, etc. Can be posted at the door or at home。
Students
Self-consciously develop good habits of life, without smoking or drinking, and learn to “refuse” if a good friend delivers a cigarette。
2. Self-learning on tobacco and knowledge of tobacco hazards, rather than becoming future smokers。
3. Smoking should be discouraged in a timely manner if it is accompanied by elders or friends。
4. Learning to adjust mentalities, many young people's first smoke is caused by negative emotions, such as overstretching and depression, and if they encounter problems that cannot be solved by themselves, they can try to turn to elders, teachers, etc。
Source: china center for disease prevention and control
