“第一次抽烟，小学三年级，苦、炝、辣，一支烟很快湿了半截（唾液分泌止不住），后来真正吸烟持续了20多年，今年戒了，一支未吸。自己立的规矩自己遵守不了还像什么话！”

“我烟龄20多年，18年10月6号开始戒烟，至今一年多了，一根没抽，……现在对烟味很敏感，闻不了。虽然心里有时还在想它，虽然有时做梦在吸烟，但我要坚持下去，我相信我能做到的。”

“20多年烟龄，只要对自己狠点就能戒，我戒烟时说戒就戒，也就难受一个月，之后欲望就小多了，现在已经7、8年了。闻不了烟味，觉得恶心！”

前段时间，39健康网小九发布了一篇戒烟心的文章《戒烟近一年，他用日记告诉你真实感受：最难熬是喝酒和上厕所》，收到很多“前”烟民的积极反馈。

但也有不少老烟枪表示，自己戒了一月、倆月，眼看着就要成功，却还是复吸了。那么到底多久不吸烟才算戒烟成功呢/

到底多久不抽烟才算戒烟成功?

戒烟一般是需要五个阶段的，不同的阶段，戒烟的技巧也是不一样的，所以大家要学会“对号入座”。具体如下：

阶段一：还没有考虑戒烟。在这一阶段主要是想清楚自己到底要不要戒烟，分析吸烟的坏处，别等身体出问题了再考虑戒烟。

阶段二：开始认真考虑戒烟。在这阶段要坚定自己戒烟的信念，适当了解戒烟的知识与技巧。同时，开始有意识地、逐渐地减少吸烟量。

阶段三：积极准备戒烟。告知身边的人你正在戒烟，以获得身边人的支持；选择合适自己的戒烟方法，看是一次性戒掉，还是逐渐减少，以及是否需要药物协助。

阶段四：开始戒烟行动。尽量避免吸烟场所以及需要边吸烟边进行的活动、事物；把跟吸烟的相关的工具，比如烟灰缸打火机等收起来，学习一些方法来替代吸烟；当戒烟小有成就时，可以给自己一个小小的奖励。

阶段五：坚持住。如果已经停止吸烟6个月以上，说明你正处在保持阶段，这时候最重要的是维持戒烟的成功。

要注意：戒烟前3个月，最容易复吸，不过别灰心，这是很多人都会遇到的一种情况，所以，只要你继续坚持，相信你会成功的。

戒烟怎么戒“心瘾”?

戒烟时，除了传统戒烟疗法以为，在操作层面也需要医生或心理治疗师的指导，在这里39健康网小九分享3个简单心理自助策略。

首先最主要的，是要学会调整自己的心态，减少负面情绪的发生。很多人因为家庭、工作以及社交方面的原因，常常会感觉到烦躁、闷闷不乐、压抑，这个时候要通过合适的方法及时宣泄出来，不要憋着，可以和比较亲近的人交流沟通，也可以自己观看一些心理自助类书籍以及节目，或者积极参加体育锻炼，比如散步、慢跑、打太极等，来放松身心，纾解压力。

其次可以采用一些辅助手段，视觉上的暗示也是一种方法，国外很多烟草包装封面就是一些抽烟后的危害的相关可怕的图片，以此来警示患者。但是，近年来有研究却发现，积极正面的视觉信息反而会更加催人戒烟。也就是与其给吸烟者发一个腐烂的肺的图片不如给吸烟者发一个健康阳光、面带微笑的形象者的照片，告诉患者，如果你戒烟成功，也可以像他一样，以此诱惑吸烟者。

此外，关注自身的健康情况。很多吸烟者往往身体有一些疾病的存在，尤其是躯体残障类的患者，因为身体不便，心情就容易低落，便会想通过吸烟来“熬过日子”，缓解这种不良情绪。但是你知道吗，如果用吸烟来释放自己的“不满情绪”，很多时候只会让你失去更多东西，所以建议这类患者要学会调整心态，改善认知结构。

当然，所有方法都不是万能的，会因人而异，如果上述这些心理自助疗法对你无效，建议请求专业的医师进行心理干预或者药物干预，以提高戒烟成功率。

附：尼古丁依赖测试

图源网络

戒烟本身就是比较难的一件事，唯有坚持住，才有成功的希望。小九真心希望你能戒烟成功，收获健康。

你准备戒烟了吗？

“For the first time, I smoked in grade three of primary school. It was bitter, hot and spicy. One cigarette soon got half wet (saliva secretion could not stop). Later, I really smoked for more than 20 years. This year, I quit smoking, and one did not smoke. It’s not like I can’t abide by the rules I set! ”
“I have been smoking for more than 20 years. I started to quit smoking on October 6, 2018. I haven’t smoked a cigarette for more than a year now… Now I am very sensitive to the smell of cigarettes and can’t smell them. Although I still think about it sometimes in my heart, and I dream of smoking sometimes, I will stick to it, and I believe I can do it. ”
“I have been smoking for more than 20 years, and I can quit as long as I am cruel to myself. When I quit smoking, I said quit as soon as I quit, and it will be hard for a month. After that, my desire is much smaller. Now it has been 7 or 8 years. I can’t smell the smoke. I feel sick! ”
Some time ago, Xiaojiu, 39 health.com, published an article about quitting smoking, “quitting smoking for nearly a year, he told you the real feelings with his diary: the most difficult is drinking and going to the toilet”, and received many positive feedback from former smokers.
But there are also many old smokers who say that they quit smoking for one or two months and are about to succeed, but they still relapse. So how long does it take to stop smoking/
How long does it take to quit smoking?
Quitting smoking generally needs five stages. Different stages and quitting skills are different, so we should learn to “take the right seat”. The details are as follows:
Stage 1: smoking cessation has not been considered. At this stage, I mainly want to know whether I want to quit smoking or not, analyze the disadvantages of smoking, and don’t think about quitting smoking when my body has problems.
Stage 2: start to seriously consider quitting smoking. At this stage, we should strengthen our belief in quitting smoking and properly understand the knowledge and skills of quitting smoking. At the same time, we began to reduce smoking consciously and gradually.
Stage 3: actively prepare to quit smoking. Tell the people around you that you are quitting smoking to get support from the people around you; choose the right way to quit smoking to see whether it is a one-time quit, or a gradual decrease, and whether you need drug assistance.
Stage 4: start to quit smoking. Try to avoid smoking places and activities and things that need to be carried out while smoking; put away tools related to smoking, such as cigarette ashtray lighter, etc., and learn some methods to replace smoking; when there is little achievement in quitting smoking, you can give yourself a small reward.
Stage 5: hold on. If you have stopped smoking for more than 6 months, it means you are in the maintenance stage. At this time, the most important thing is to maintain the success of quitting smoking.
Note: three months before quitting smoking, it’s easiest to relapse, but don’t lose heart. This is a situation that many people will encounter, so as long as you continue to insist, I believe you will succeed.
How to quit smoking?
When quitting smoking, in addition to the traditional quitting therapy, we also need the guidance of doctors or psychotherapists at the operational level. Here 39 Health Net 9 shares 3 simple psychological self-help strategies.
First of all, the most important thing is to learn to adjust their mentality and reduce the occurrence of negative emotions. Because of family, work and social reasons, many people often feel upset, depressed and depressed. At this time, they should vent in time through appropriate methods. They can communicate with close people, watch some psychological self-help books and programs, or actively participate in physical exercises, such as walking, jogging, and playing Taiji, etc., to relax the body and mind, relieve the pressure.
Secondly, we can use some auxiliary means, visual suggestion is also a method, many foreign tobacco packaging covers are some terrible pictures related to the harm of smoking, in order to warn patients. However, in recent years, some researches have found that positive visual information will urge people to quit smoking. That is to say, instead of sending a picture of a rotten lung to a smoker, it’s better to send a picture of a healthy, sunny, smiling person to a smoker, telling the patient that if you quit smoking successfully, you can lure the smoker like him.
In addition, pay attention to your health. Many smokers often have some physical diseases, especially the patients with physical disabilities, because of the physical inconvenience, the mood is easy to fall, they would like to smoke to “survive” to alleviate this bad mood. But do you know that if you use smoking to release your “dissatisfaction”, you will lose more things in many cases, so it is suggested that such patients should learn to adjust their mentality and improve their cognitive structure.
Of course, all methods are not omnipotent and will vary from person to person. If the above self-help psychotherapy is not effective for you, it is recommended to ask a professional doctor for psychological intervention or drug intervention to improve the success rate of quitting smoking.
Attachment: nicotine dependence test
Graphic source network
Quitting smoking is a difficult thing in itself. Only by persisting can we have the hope of success. Xiaojiu sincerely hopes that you can quit smoking successfully and gain health.
Are you going to quit smoking?

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