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首頁 > 如何戒菸>如何助人戒菸>幫助朋友戒菸
轉寄好友 友善列印 │ 字級設定:
幫助朋友戒菸
瞭解他/她吸菸和戒菸的誘因

尼古丁是吸菸上癮的主因,吸菸的成癮性如同海洛因和古柯鹼。有些人遇到特定行為、情境會想吸菸;有些人想靠吸菸放鬆心情;有些人喜歡菸品的味道或吸菸的動作,所以要幫助朋友戒菸必須先找出朋友為何吸菸。
 

接著進一步協助朋友衡量戒菸的好處,被點出的好處最好大於戒菸初期時遇到的困難。舉例來說,我們可以先帶著有吸菸的朋友上華文戒菸網玩一次「省錢大作戰」,讓他/她瞭解戒菸不只是健康上的投資,更可省下一財富。如果巧逢雙數年舉辦的「Quit&Win」戒菸比賽,更能點出戒菸的立即性誘因。
 

幫忙擬定計畫

與朋友一起討論計劃的內容。記得讓他/她聊聊想戒菸的想法,避免主觀插嘴評論。計畫當中可以將大家一同生活的地方設立無菸區,讓他/她覺得麻煩,更想戒菸!

 

前往→你準備好了嗎?


過程中要注意

戒菸開始前三週是最辛苦的階段,因為面臨到尼古丁戒斷症狀。記得提供正面訊息:戒斷症狀展示出身體逐漸恢復健康的過程,有助於改善身體長期受到菸品殘害的狀態。

在戒菸開始的前兩週,必須避免酒精。酒精會降低人的意志力,使得維持戒菸狀態很辛苦。吸菸和飲酒是共通的嗜好,所以跟吸菸的朋友一起飲酒會讓戒菸者想吸菸。建議戒菸的朋友到禁菸的公共場所像電影院、餐廳、體育館等。

一部份戒菸者有失眠的症狀,可以考慮避免含咖啡因的飲料(茶、可樂、咖啡),或將用量減半。

當戒菸朋友想吸菸時,仔細傾聽他的理由,並且提供確實的戒菸訊息與支持。提醒戒菸的朋友關於戒斷症狀只是暫時現象。帶朋友去看電影、逛街、租錄影帶或欣賞夕陽。嘗試改變生活作息,在早晨或晚飯後散步。
 

在朋友又忍不住再吸菸時,鼓勵戒菸的朋友再接再勵。告訴他們要改掉多年舊習不容易,所以戒菸多試幾次,最後一定會成功。

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