Освободитесь от курения и поймите свои мотивы (по Смирнову)

Для начала предлагаем курильщику изучить таблицу, по ответам на вопросы в которой он определит для себя свой тип курения.

В.К. Смирнов, доктор медицинских наук.



Всегда

Часто

Не очень
часто

Редко

Никогда

А.

Я курю, чтобы не расслабиться

5

4

3

2

1

Б.

Частичное удовольствие получаю,
ещё разминая сигарету

5

4

3

2

1

В

Курение доставляет мне удовольствие
и позволяет расслабиться

5

4

3

2

1

Г

Я закуриваю, когда сержусь на
что-либо или кого-либо

5

4

3

2

1

Д

Когда заканчиваются сигареты, мне кажется
невыносимым тот промежуток времени,
пока я их не достану

5

4

3

2

1

Е

Я закуриваю автоматически,
даже не замечая этого

5

4

3

2

1

Ж

Я курю, чтобы поднять свой тонус

5

4

3

2

1

З

Частичное удовольствие доставляет
мне процесс закуривания

5

4

3

2

1

И

Курение доставляет мне удовольствие

5

4

3

2

1

К

Я закуриваю, когда мне не по себе и я
расстроен чем-нибудь

5

4

3

2

1

Л

Я очень остро ощущаю те моменты, когда не курю

5

4

3

2

1

М.

Я закуриваю новую сигарету, не замечая,
что предыдущая ещё не догорела в пепельнице

5

4

3

2

1

Н.

Я закуриваю, чтобы “подстегнуть” себя

5

4

3

2

1

О.

Когда я курю, частичное удовольствие получаю,
выпуская дым и наблюдая за ним

5

4

3

2

1

П.

Я хочу закурить, когда я удобно устроился
и расслабился

5

4

3

2

1

Р.

Я закуриваю, когда чувсвую себя подавленным,
хочу забыть о всех неприятностях

5

4

3

2

1

С.

Если я некоторое время не курил, меня начинает
мучить самое настоящее чувство голода по сигарете

5

4

3

2

1

Т.

Обнаружив у себя во рту сигарету, не могу
вспомнить, когда закурил

5

4

3

2

1

В приведенной ниже таблице возле каждой буквы поставьте ту цифру, которую вы выбрали. Сложите эти цифры

1.

А

Ж

Н

СТИМУЛЯЦИЯ

2.

Б

З

О

ИГРА С СИГАРЕТОЙ

3.

В

И

П

РАССЛАБЛЕНИЕ

4.

Г

К

Р

ПОДДЕРЖКА

5.

Д

Л

С

ЖАЖДА

6.

Е

М

Т

ПРИВЫЧКА

Строка, где сумма больше 11 означает ваш тип курения.

Итак, теперь вы знаете, почему вы курите.

Часто желание закурить возникает по ассоциации. Например, если человек привык копать огород с сигаретой во рту, то стоит ему взять в руки лопату, как он тут же закуривает. Это характер курения по типу СТИМУЛЯЦИЯ. Если у вас такой тип курения, то вам следует научиться отвлекать себя. Лучше всего – с помощью физических нагрузок. Попробуйте с первого дня, когда вы решили бросить курить, каждые 30-40 минут своих занятий или работы прерывать 10-минутной нагрузочной паузой: сделайте небольшую разминку, 20-30 приседаний, позанимайтесь на тренажере, отожмитесь от пола, подтянитесь на турнике и т. д. Физическая нагрузка гарантированно “стирает” из памяти запах табачного дыма и на час-полтора облегчает состояние.

Желание закурить у приверженцев курения по типу игры с сигаретой формируется при воспоминании, с кем они курили, какими сигаретами их угощали, в какой они были упаковке. То есть, в сознании курильщика доминирует образ собственного “я”. Подавить в себе возникающее желание закурить несложно: достаточно поискать в кладовых памяти более значимые и волнующие образы, чем образ собственного “я”, плавающего в клубах сигаретного дыма. Стоит научиться этому, и доминанта влечения к табаку постепенно исчезнет.

В основе курения по типу расслабления лежит ложное ощущение расслабления и отдыха после выкуренной сигареты. Погасить в себе желание вновь закурить такому курильщику тоже несложно. Нодо только найти такой вид занятий (книга, музыка, рисование, например), отдаваясь которому он бы чувствовал себя отдыхающим.

Если ваш тип курения – поддержка, то лучшим средством избавления от желания закурить будет как бы заместительная терапия: например, поставьте на место, где обычно стояла пепельница, коробку с леденцами. В кармане носите не пачку сигарет, а жевательную резинку. Возникающее желание закурить вы можете легко нейтрализовать глотком чая, сока. Если у вас всегда будет с собой что-нибудь “закинуть в рот” чтобы перебить вкус табака, долго сохраняющийся в сознании, с этой вредной привычкой вы справитесь без труда.

Люди с привычкой к курению закуривают только в кругу курящих, заодно с другими. Несмотря на то, что они выкуривают до 10 сигарет или папирос, у них нет желания закурить в ситуации, которая к этому не располагает. Поэтому отказ от курения для них совершенно безболезнен. Но рано или поздно при ежедневном курении “за компанию” они как правило превращаются в заядлых курильщиков.

При курении по типу привычка не формируется патологическое влечение к табаку. Поэтому самостоятельный отказ от курения не сопровождается неприятными ощущениями. Достаточно твердо решить бросить курить и назначить день, когда вы это сделаете. Успех гарантирован! Постепенно исчезнет табачная интоксикация и ваш организм очистится от ядовитых соединений, которые вы вдыхали с табачным дымом.

Важно в период отвыкания не проверять себя на “стойкость”. Запомните: влечение к табаку уходит в подсознание и всегда готово “прорваться” наружу и снова овладеть вашим сознанием.

“Жажда” как тип курения свидетельствует о достаточно сложных механизмах табачной зависимости, сформировавшихся в организме. Поэтому, если вы хотите самостоятельно попробовать бросить курить, не прибегая к медицинской помощи, выполните несколько условий. Прежде всего обдумайте хорошенько, почему курение стало для вас неприемлемым. Например, вы стали задыхаться, поднимаясь даже на второй этаж, а по ночам у вас стало болеть сердце. И поэтому мотив “я не хочу докуриться до инфаркта” будет для вас достаточно убедительным. Или, например, обнаружилась аллергическая реакция на табачный дым у вашей жены или ребенка. Это тоже веский повод распроститься с пагубной привычкой. Конечно же не стоит ждать, пока жизнь поставит вас в такое положение, когда каждая выкуренная сигарета в самом прямом смысле будет сокращать дни вашей жизни или близких людей. Гораздо разумнее уже сегодня, пока вы полны сил и здоровья, найти такой мотив отказа от курения, который бы перевешивал сомнительное удовольствие от вдыхания табачного дыма. Скажем, “я не буду больше курить, потому что это отнимает много денег из моего бюджета”, или “в моей новой кваритире дорогая мебель, и я не хочу, чтобы она пропахла табаком”, или “мои коллеги считают меня бездельником, когда я то и дело хожу на перекуры”…

Итак, мотив отказа от курения определен. Теперь переходите к решению второй задачи: назначьте дату прекращения курения. Можно приурочить её ко дню рождения или началу отпуска. Некоторых не так тянет курить в условиях микрострессов, производственных авралов. И если вы заметили за собой такую особенность, назначайте дату отказа от курения на любой из будних дней, когда работы невпроворот. Есть люди, которые курят только на работе, а дома, в тишине и покое, их к сигарете не тянет. Тогда им лучше бросать курить в первый день отпуска или в выходные.

Итак, вы выбрали мотив и определили дату прекращения курения. Но как бросить курить? Сразу одномоментно или постепенно сокращать число выкуриваемых сигарет? Оба пути приемлемы. Однако запомните: если пойдете по первому пути – прекратить курить сразу и навсегда – впереди несколько тяжелых, испытывающих силу воли дней. Но через 3-4 дня тяга к курению начнет ослабевать…

Бывает, в первые дни мысленное желание закурить может не появляться вовсе. И все же приготовьтесь к тому, что через 2-3 недели оно даст о себе знать, возникнет неожиданно. И если вы устоите, исчезнет навсегда.

Если же вы решите постепенно снижать количество выкуриваемых сигарет, тут надо быть готовым контролировать себя 1,5-2 месяца.

На первом этапе отметьте время выкуривания каждой сигареты и установите временные интервалы между курением. Запомните, в какое время желание закурить было особенно сильнм и труднопреодолимым. Вы убедитесь, что наиболее сильное, непреодолимое желание закурить возникает не чаще 8-10 раз вдень. Если вы курите 15 или больше сигарет или папирос в день, вы в состоянии безболезненно уменьшить это количество до 8-10 штук в день.

Теперь возьмите себе за правило не курить:

  • при пробуждении и перед тем, как заснуть;
  • натощак;
  • в помещении, где находятся некурящие;
  • во время выполнения любой физической работы.

Следующий этап – отказ ещё от 4-5 сигарет в день. И с этим можно справиться, если:

  • оттянуть закуривание первой сигареты, например, с завтрака до обеда;

  • докуривать сигарету только до середины;

  • не прикуривать уже потухшую сигарету.

Если при этом вы станете больше бывать на свежем воздухе, отработаете для себя систему физических нагрузок (гимнастика, бег, лыжи или велосипед и т.д.) то со временем поймете, что оставшиеся 3-4 наполовину недокуренные сигареты стали вам абсолютно не нужны.


Помните также, что табак вреден и для человека, и для природы, включая окурки.

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