«Когда человек бросает курить, он думает, что всю жизнь будет несчастным без сигареты. Как я выпью кофе и не покурю? Пойду в бар и не покурю? Это ощущение заставляет многих вернуться к табаку. Но правда такова: через 15-20 дней вы просто забудете о сигаретах, будто их никогда не было», – говорит Иван Назаров, врач-нарколог, токсиколог.
Лайфхак 1. Определяем день Х – дату, когда мы навсегда откажемся от сигарет
«Просто мимолетные мысли «а почему бы мне не бросить курить» – бесполезны. Необходимы сильное желание и грамотное планирование», – говорит Иван Назаров.
Для этого записку с числом и месяцем, когда мы навсегда бросим курить. К этой дате готовим себя психологически, настраиваем себя на отказ от сигарет.
Лайфхак 2. Количество сигарет сокращаем постепенно. Но в день Х бросаем совсем
«К намеченной дате сокращаем количество сигарет день за днем или по неделям – как вам будет удобнее. Постепенное сокращение уменьшит стресс организма, когда придет время бросать совсем. «Никотиновая» диета подготовит вас к полному отказу от сигарет. День Х – день, когда мы прекращаем курить раз и навсегда», – говорит эксперт сайта vseapteki.ru
Лайфхак 3. В первые дни после отказа сохраняем некоторые «курительные» привычки
«Если во время рабочего дня в офисе вы выходили покурить на улицу – не отказывайте себе в этом, когда бросили. Продолжайте выходить из офиса на свежий воздух, делайте небольшие прогулки», – советует Иван Назаров.
То же касается и остальных удовольствий. Если вы после работы заходили в бар, не меняйте радикально свой путь домой. Не отказывайтесь от всех «стыдных удовольствий» одним махом. Но имейте в виду: в баре соблазн атакует вас с удвоенной силой.
Лайфхак 4. Спички, зажигалки, пепельницы – из дома вон!
«От курительных аксессуаров лучше избавляться», – говорит эксперт сайта vseapteki.ru. Спички, зажигалки, пепельницы уберите из зоны видимости: чем меньше напоминаний о курении, тем лучше.
Лайфхак 5. Находим себе компанию
«Лишения даются нам легче, когда мы знаем, что и другие люди испытывают их. Поэтому для успешного отказа от курения лучше найти компаньона. Это может быть ваш супруг или супруга, и тогда расставание с вредной привычкой станет общим семейным делом. Или кто-то из коллег по работе – вдвоем вам будет легче избегать «коллективных» перекуров», – говорит Иван Назаров.
Лайфхак 6. Перестраиваем мировоззрение
Если вы бросаете курить, важно отказаться от комплекса «жертвы», советует эксперт сайта vseapteki.ru. «Не нужно жалеть себя и постоянно горевать о том, как вам тяжело. Вместо этого сконцентрируйтесь на позитиве. Контролируйте свои мысли. Думайте о том, сколько вы приобретаете, отказавшись от сигарет. Здоровье, красота, время, деньги, продолжительность жизни – вы не лишаетесь чего-то, а напротив получаете новое».
Лайфхак 7. Добавляем в рацион молочные продукты
Замечено, что употребление молочных продуктов может частично снять тягу к курению. «Молочка» меняет ощущение вкуса сигареты – причем, в явно не лучшую сторону.
Вместе с молоком следует оптимизировать свой рацион так, чтобы уменьшить стресс организма: добавить в пищу клетчатку, витамины, минералы, отказаться от «тяжелой» еды, трудной для переваривания, говорит Иван Назаров.
Лайфхак 8 (самый важный). Помним, что тяга к сигаретам уйдет быстро
Первые два-три дня будет тяжело, потом легче, а совсем скоро – в среднем, через 15-20 дней – человек забывает о том, что нужно курить, и о том, что он сам когда-то курил. «Вечной зависимости не бывает, – резюмирует эксперт сайта vseapteki.ru. – Вы перестанете вспоминать о сигаретах даже в ситуациях, которые сейчас кажутся без них немыслимыми. Вы с удивлением обнаружите, что за утренним кофе или во время встреч с друзьями курить вовсе не обязательно. Более того, вам просто не захочется этого делать».
Что еще может помочь бросить курить:
жевательная резинка «Никоретте»(от 511 рублей). Одна жевательная резинка содержит примерно столько же никотина, сколько в полутора-двух сигаретах – 2 мг. «Заместительная» никотиновая терапия нужна для снижения «ломки»: нервозов, тревожных состояний, желания курить;
пластырь от курения «Протаб»(от 729 рублей) – пластырь не содержит никотина. Основное активное вещество здесь - соникотинель. Оно связывается с никотиновыми рецепторами и «обманывает» их: организм думает, что никотин поступил, а на самом деле нет. Помогает снижать тягу к курению;
таблетки «Табекс»(от 958 рублей). Активное вещество этих таблеток – алкалоид цитизин. Его действие похоже на действие никотина, при этом цитизин значительно менее токсичен. Таблетки имеют ряд противопоказаний, и поэтому продаются по рецепту;
спрей «Никоретте»(866 рублей) – аналог жевательной резинки, но в форме спрея никотин всасывается и снимает тягу к курению быстрее;
таблетки «Ренни»(от 417 рублей). Не снимают тяги к курению, но борются с расстройствами пищеварения, которые нередко случаются у бросающих курить на фоне синдрома отмены.
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{"article":{"error":null,"payload":{"id":46,"slug":"kak_brosit_kurit_legko_sovetuet_vrachnarkolog","title":"Как бросить курить легко. Советует врач-нарколог","description":"Лайфхаки от эксперта.","href":"/news/kak_brosit_kurit_legko_sovetuet_vrachnarkolog/","published":{"display":"5 октября 2018","rfc3339":"2018-10-05T17:13:55+00:00"},"image":{"isTouch":{"retina":"https://vseapteki.ru/cropping/thumbnails/250/42/phoneMedium_retina/","default":"https://vseapteki.ru/cropping/thumbnails/250/42/phoneMedium_default/"},"isFromTablet":{"retina":null,"default":null}},"modified":{"display":"13 января 2020, 13:32:12","rfc3339":"2020-01-13T13:32:12.169078+00:00"},"content":"\u003cp class=\"article-picture\" data-name=\"contentimage\" data-id=\"59\"\u003e\u003cimg src=\"https://vseapteki.ru/cropping/thumbnails/253/59/phoneMedium_retina/\" title=\"\"\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan\u003e\u003cspan\u003e\u003cspan\u003e«Когда человек бросает курить, он думает, что всю жизнь будет несчастным без сигареты. Как я выпью кофе и не покурю? Пойду в бар и не покурю? Это ощущение заставляет многих вернуться к табаку. Но правда такова: через 15-20 дней вы просто забудете о сигаретах, будто их никогда не было», \u003c/span\u003e\u003c/span\u003e\u003cspan\u003e\u003cspan\u003e–\u003c/span\u003e\u003c/span\u003e\u003cspan\u003e\u003cspan\u003e говорит Иван Назаров, врач-нарколог, токсиколог.\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\n\u003ch2\u003e\u003cspan\u003e\u003cspan\u003e\u003cspan\u003eЛайфхак 1. Определяем день Х – дату, когда мы навсегда откажемся от сигарет\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/h2\u003e\n\u003cp\u003e\u003cspan\u003e\u003cspan\u003e\u003cspan\u003e«Просто мимолетные мысли «а почему бы мне не бросить курить» \u003c/span\u003e\u003c/span\u003e\u003cspan\u003e\u003cspan\u003e–\u003c/span\u003e\u003c/span\u003e\u003cspan\u003e\u003cspan\u003e бесполезны. Необходимы сильное желание и грамотное планирование», \u003c/span\u003e\u003c/span\u003e\u003cspan\u003e\u003cspan\u003e–\u003c/span\u003e\u003c/span\u003e\u003cspan\u003e\u003cspan\u003e говорит Иван Назаров.\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan\u003e\u003cspan\u003e\u003cspan\u003eДля этого записку с числом и месяцем, когда мы навсегда бросим курить. К этой дате готовим себя психологически, настраиваем себя на отказ от сигарет.\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\n\u003ch2\u003e\u003cspan\u003e\u003cspan\u003e\u003cspan\u003eЛайфхак 2. Количество сигарет сокращаем постепенно. Но в день Х бросаем совсем\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/h2\u003e\n\u003cp\u003e\u003cspan\u003e\u003cspan\u003e\u003cspan\u003e«К намеченной дате сокращаем количество сигарет день за днем или по неделям – как вам будет удобнее. Постепенное сокращение уменьшит стресс организма, когда придет время бросать совсем. «Никотиновая» диета подготовит вас к полному отказу от сигарет. День Х – день, когда мы прекращаем курить раз и навсегда», \u003c/span\u003e\u003c/span\u003e\u003cspan\u003e\u003cspan\u003e–\u003c/span\u003e\u003c/span\u003e\u003cspan\u003e\u003cspan\u003e говорит эксперт сайта \u003c/span\u003e\u003c/span\u003e\u003cspan lang=\"DE\"\u003e\u003cspan\u003evseapteki\u003c/span\u003e\u003c/span\u003e\u003cspan\u003e\u003cspan\u003e.\u003c/span\u003e\u003c/span\u003e\u003cspan lang=\"DE\"\u003e\u003cspan\u003eru\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\n\u003ch2\u003e\u003cspan\u003e\u003cspan\u003e\u003cspan\u003eЛайфхак 3. В первые дни после отказа сохраняем некоторые «курительные» привычки\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/h2\u003e\n\u003cp\u003e\u003cspan\u003e\u003cspan\u003e\u003cspan\u003e«Если во время рабочего дня в офисе вы выходили покурить на улицу – не отказывайте себе в этом, когда бросили. Продолжайте выходить из офиса на свежий воздух, делайте небольшие прогулки», \u003c/span\u003e\u003c/span\u003e\u003cspan\u003e\u003cspan\u003e–\u003c/span\u003e\u003c/span\u003e\u003cspan\u003e\u003cspan\u003e советует Иван Назаров.\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan\u003e\u003cspan\u003e\u003cspan\u003eТо же касается и остальных удовольствий. Если вы после работы заходили в бар, не меняйте радикально свой путь домой. Не отказывайтесь от всех «стыдных удовольствий» одним махом. Но имейте в виду: в баре соблазн атакует вас с удвоенной силой.\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\n\u003ch2\u003e\u003cspan\u003e\u003cspan\u003e\u003cspan\u003eЛайфхак 4. Спички, зажигалки, пепельницы – из дома вон!\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/h2\u003e\n\u003cp\u003e\u003cspan\u003e\u003cspan\u003e\u003cspan\u003e«От курительных аксессуаров лучше избавляться», \u003c/span\u003e\u003c/span\u003e\u003cspan\u003e\u003cspan\u003e–\u003c/span\u003e\u003c/span\u003e\u003cspan\u003e\u003cspan\u003e говорит эксперт сайта \u003c/span\u003e\u003c/span\u003e\u003cspan lang=\"DE\"\u003e\u003cspan\u003evseapteki\u003c/span\u003e\u003c/span\u003e\u003cspan\u003e\u003cspan\u003e.\u003c/span\u003e\u003c/span\u003e\u003cspan lang=\"DE\"\u003e\u003cspan\u003eru\u003c/span\u003e\u003c/span\u003e\u003cspan\u003e\u003cspan\u003e. Спички, зажигалки, пепельницы уберите из зоны видимости: чем меньше напоминаний о курении, тем лучше.\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\n\u003ch2\u003e\u003cspan\u003e\u003cspan\u003e\u003cspan\u003eЛайфхак 5. Находим себе компанию\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/h2\u003e\n\u003cp\u003e\u003cspan\u003e\u003cspan\u003e\u003cspan\u003e«Лишения даются нам легче, когда мы знаем, что и другие люди испытывают их. Поэтому для успешного отказа от курения лучше найти компаньона. Это может быть ваш супруг или супруга, и тогда расставание с вредной привычкой станет общим семейным делом. Или кто-то из коллег по работе – вдвоем вам будет легче избегать «коллективных» перекуров», \u003c/span\u003e\u003c/span\u003e\u003cspan\u003e\u003cspan\u003e–\u003c/span\u003e\u003c/span\u003e\u003cspan\u003e\u003cspan\u003e говорит Иван Назаров.\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\n\u003ch2\u003e\u003cspan\u003e\u003cspan\u003e\u003cspan\u003eЛайфхак 6. Перестраиваем мировоззрение\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/h2\u003e\n\u003cp\u003e\u003cspan\u003e\u003cspan\u003e\u003cspan\u003eЕсли вы бросаете курить, важно отказаться от комплекса «жертвы», советует эксперт сайта \u003c/span\u003e\u003c/span\u003e\u003cspan lang=\"DE\"\u003e\u003cspan\u003evseapteki\u003c/span\u003e\u003c/span\u003e\u003cspan\u003e\u003cspan\u003e.\u003c/span\u003e\u003c/span\u003e\u003cspan lang=\"DE\"\u003e\u003cspan\u003eru\u003c/span\u003e\u003c/span\u003e\u003cspan\u003e\u003cspan\u003e. «Не нужно жалеть себя и постоянно горевать о том, как вам тяжело. Вместо этого сконцентрируйтесь на позитиве. Контролируйте свои мысли. Думайте о том, сколько вы приобретаете, отказавшись от сигарет. Здоровье, красота, время, деньги, продолжительность жизни – вы не лишаетесь чего-то, а напротив получаете новое».\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\n\u003ch2\u003e\u003cspan\u003e\u003cspan\u003e\u003cspan\u003eЛайфхак 7. Добавляем в рацион молочные продукты\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/h2\u003e\n\u003cp\u003e\u003cspan\u003e\u003cspan\u003e\u003cspan\u003eЗамечено, что употребление молочных продуктов может частично снять тягу к курению. «Молочка» меняет ощущение вкуса сигареты – причем, в явно не лучшую сторону.\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan\u003e\u003cspan\u003e\u003cspan\u003eВместе с молоком следует оптимизировать свой рацион так, чтобы уменьшить стресс организма: добавить в пищу клетчатку, витамины, минералы, отказаться от «тяжелой» еды, трудной для переваривания, говорит Иван Назаров.\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\n\u003ch2\u003e\u003cspan\u003e\u003cspan\u003e\u003cspan\u003eЛайфхак 8 (самый важный). Помним, что тяга к сигаретам уйдет быстро\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/h2\u003e\n\u003cp\u003e\u003cspan\u003e\u003cspan\u003e\u003cspan\u003eПервые два-три дня будет тяжело, потом легче, а совсем скоро – в среднем, через 15-20 дней – человек забывает о том, что нужно курить, и о том, что он сам когда-то курил. «Вечной зависимости не бывает, \u003c/span\u003e\u003c/span\u003e\u003cspan\u003e\u003cspan\u003e–\u003c/span\u003e\u003c/span\u003e\u003cspan\u003e\u003cspan\u003e резюмирует эксперт сайта \u003c/span\u003e\u003c/span\u003e\u003cspan lang=\"DE\"\u003e\u003cspan\u003evseapteki\u003c/span\u003e\u003c/span\u003e\u003cspan\u003e\u003cspan\u003e.\u003c/span\u003e\u003c/span\u003e\u003cspan lang=\"DE\"\u003e\u003cspan\u003eru\u003c/span\u003e\u003c/span\u003e\u003cspan\u003e\u003cspan\u003e. – Вы перестанете вспоминать о сигаретах даже в ситуациях, которые сейчас кажутся без них немыслимыми. Вы с удивлением обнаружите, что за утренним кофе или во время встреч с друзьями курить вовсе не обязательно. Более того, вам просто не захочется этого делать».\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\n\u003ch2\u003eЧто еще может помочь бросить курить:\u003c/h2\u003e\n\u003cul\u003e\r\n\t\u003cli\u003e\u003cspan\u003e\u003cspan\u003e\u003cspan\u003e\u003cstrong\u003e\u003ca href=\"https://vseapteki.ru/search/?query=%D0%BD%D0%B8%D0%BA%D0%BE%D1%80%D0%B5%D1%82%D1%82%D0%B5\" target=\"_blank\"\u003eжевательная резинка «Никоретте»\u003c/a\u003e \u003c/strong\u003e(от 511 рублей). Одна жевательная резинка содержит примерно столько же никотина, сколько в полутора-двух сигаретах – 2 мг. «Заместительная» никотиновая терапия нужна для снижения «ломки»: нервозов, тревожных состояний, желания курить;\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/li\u003e\r\n\t\u003cli\u003e\u003cspan\u003e\u003cspan\u003e\u003cspan\u003e\u003cstrong\u003e\u003ca href=\"https://vseapteki.ru/search/?query=%D0%BF%D1%80%D0%BE%D1%82%D0%B0%D0%B1%20%D0%BF%D0%BB%D0%B0%D1%81%D1%82%D1%8B%D1%80%D1%8C%20%D0%BE%D1%82%20%D0%BA%D1%83%D1%80%D0%B5%D0%BD%D0%B8%D1%8F\" target=\"_blank\"\u003eпластырь от курения «Протаб»\u003c/a\u003e \u003c/strong\u003e(от 729 рублей)\u003cstrong\u003e\u003cem\u003e \u003c/em\u003e\u003c/strong\u003e – пластырь не содержит никотина. Основное активное вещество здесь - соникотинель. Оно связывается с никотиновыми рецепторами и «обманывает» их: организм думает, что никотин поступил, а на самом деле нет. Помогает снижать тягу к курению;\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/li\u003e\r\n\t\u003cli\u003e\u003cspan\u003e\u003cstrong\u003e\u003cspan\u003e\u003cspan\u003e\u003ca href=\"https://vseapteki.ru/search/?query=%D1%82%D0%B0%D0%B1%D0%B5%D0%BA%D1%81\" target=\"_blank\"\u003eтаблетки «Табекс»\u003c/a\u003e \u003c/span\u003e\u003c/span\u003e\u003c/strong\u003e\u003cspan\u003e\u003cspan\u003e(от 958 рублей). \u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003cspan\u003e\u003cspan\u003e\u003cspan\u003eАктивное вещество этих таблеток – алкалоид цитизин. Его действие похоже на действие никотина, при этом цитизин значительно менее токсичен. Таблетки имеют ряд противопоказаний, и поэтому продаются по рецепту;\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/li\u003e\r\n\t\u003cli\u003e\u003cspan\u003e\u003cspan\u003e\u003cspan\u003e\u003cstrong\u003e\u003ca href=\"https://vseapteki.ru/product/105118-nikorette/\" target=\"_blank\"\u003eспрей «Никоретте»\u003c/a\u003e\u003cem\u003e \u003c/em\u003e\u003c/strong\u003e(866 рублей) – аналог жевательной резинки, но в форме спрея никотин всасывается и снимает тягу к курению быстрее;\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/li\u003e\r\n\t\u003cli\u003e\u003cspan\u003e\u003cstrong\u003e\u003cspan\u003e\u003cspan\u003e\u003ca href=\"https://vseapteki.ru/product/94453-renni/\" target=\"_blank\"\u003eтаблетки «Ренни»\u003c/a\u003e \u003c/span\u003e\u003c/span\u003e\u003c/strong\u003e\u003cspan\u003e(от 417 рублей)\u003cem\u003e. \u003c/em\u003eНе снимают тяги к курению, но борются с расстройствами пищеварения, которые нередко случаются у бросающих курить на фоне синдрома отмены.\u003c/span\u003e\u003c/span\u003e\u003c/li\u003e\r\n\u003c/ul\u003e\n\u003ch3\u003e\u003cstrong\u003eЧитайте также:\u003c/strong\u003e\u003c/h3\u003e\n\u003cp\u003e\u003ca href=\"https://vseapteki.ru/news/glavnye_preparaty_dlya_muzhskogo_zdorovya/\" target=\"_blank\"\u003e\u003cstrong\u003eГлавные препараты для мужского здоровья\u003c/strong\u003e\u003c/a\u003e\u003c/p\u003e\n\u003cp\u003e\u003ca href=\"https://vseapteki.ru/news/pomada_dlya_muzhika_chto_iz_zhenskoy/\" target=\"_blank\"\u003e\u003cstrong\u003eЧто из женской косметички может быть полезно мужчине\u003c/strong\u003e\u003c/a\u003e\u003c/p\u003e\n\u003cp\u003e\u003ca href=\"https://vseapteki.ru/news/chetyre_superlekarstva_kotorye_zaprescheny_v/\" target=\"_blank\"\u003e\u003cstrong\u003eЧетыре суперлекарства, которые запрещены в спорте, но доступны в аптеке\u003c/strong\u003e\u003c/a\u003e\u003c/p\u003e"},"status":{"isError":false,"isInit":false,"isPending":false,"isSuccess":true,"isServer":true}},"basket":{"error":null,"payload":{"empty":true,"hasUnavailable":false,"products":[],"recentlyAdded":[],"info":{"countPharmacy":0,"deliveryTime":"","prescription":false,"checkout":false,"price":{"subtotal":"0","total":"0"},"quantity":{"position":0,"pack":0}},"delivery":{"method_of_obtaining":"PICKUP","address":null,"latitude":null,"longitude":null,"cost":null,"service_fee":null,"time":null,"store_id":null,"store_name":null,"chain_id":null,"checkout_url":null,"is_available":false,"prices":[],"token":null,"refresh_token":null,"secret":null,"cart_id":null,"discount_code":null}},"status":{"isError":false,"isInit":false,"isPending":false,"isSuccess":true,"isServer":true}},"basketEvents":{"eventsByProducts":{},"lastAddedProducts":null,"lastRemovedProducts":null},"catalogCategoryProducts":{"error":null,"status":{"isError":false,"isInit":true,"isPending":false,"isSuccess":false,"isServer":false}},"catalogCurrentCategory":null,"catalogStructure":{"error":null,"payload":{"39":{"id":39,"title":"Лекарства","url":"/catalog/39-lekarstva/","parent":null,"order":1,"empty":false},"40":{"id":40,"title":"Прочие 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