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Why is it so hard to give up smoking? A 33-year-old smoker says it's easy to quit

2022-09-16 06:43:32


当然,也会有朋友通过自己的意志力戒烟成功,有相关的调研机构就发现,大多数戒烟成功的朋友或多或少都采取了与以前不同的生活方式,在不知不觉中就运用了大脑中的“奖赏机制”,许多的人甚至都没有意识到自己采取了这样的行为和方式。


几乎每个吸烟上瘾的人,都或多或少知道吸烟的潜在危害,也明白吸烟对身体没有任何好处,根本就用不着别人提醒和警告,自己心里就非常清楚,因为身体的生理反应会更加诚实地告诉自己,吸烟确实有害健康!

一个真正的烟民通常会有这样的体验:经常觉得嗓子干痒难耐,有时会咳个不停,甚至在半夜把自己咳醒,有时与人聊天说话时,老觉得喉咙含着痰,想吐又吐不出来,特别难受,偶尔照照镜子吧,看到满口黄牙,自己都有些嫌弃自己。

平时也不敢和别人靠太近,生怕自己的口臭,会遭到别人嫌弃,在各种媒体平台上,如果看到有人得了晚期肺癌,心里也会惴惴不安,生怕这样的病会降临到自己身上。总的来说,其实烟民们也承受了很大的心理压力。

那就戒烟吧?相信许多烟民也试过,但说得轻巧,哪有那么容易呢?正如美国作家马克•吐温说的那样:“戒烟是这个世界上最容易的事情,我已经尝试了几千次。”这句话听起来有些幽默,却让需要戒烟的朋友格外扎心。

而戒烟太难,归根结底起来,其主要有两方面的原因。

01 环境因素

在没有任何帮助以及选择情况下,突然戒烟是非常困难的,其原因很简单,每个烟民在日常生活中都会碰到香烟的诱惑,简直让人无处遁形。

无论是遇到朋友、同事、亲戚、路人等生活在自己周围的人们,还是在饭局、聚会、娱乐活动等场所碰见的熟人,几乎在生活中无处不在,那么,自己出于礼貌,或者是出于人情世故,都必须要接触,咬咬牙忍着说自己戒了吧,就必须等着别人的言语刺激,或者吸一下别人的二手烟,相信这样的经历,每个曾经戒过烟的人都遇到过。

不仅如此,以上那些场景几乎每天都在自己生活里上演,根本就无法回避,也逃避不了,总不能天天躲在家里,啥事都不干吧?生活总是还要继续的,这些环绕在周围的刺激点会随时发生,久而久之,让自己都觉得生活太没劲了。

According to the statistics of relevant scientists, in the absence of help, the success rate of a person quitting smoking hovers between 3% and 5%, which can be said to be extremely difficult.If you can easily quit smoking by relying solely on the advice of doctors, listening to the introduction of the radio, and the supervision of your family, you can control yourself from relapsing, then the success rate of quitting smoking must be more than so low.

Some friends who have been smoking for many years have already regarded smoking and drinking as one of the ways to communicate with others, and even subliminally turned into a living habit. Before going out, they would subconsciously touch their pockets, for fear of forgetting to bring cigarettes and lighter, through chat to break the chat awkward situation. High physical exertion, mental overuse, smoking to ease, this is not only psychological dependence, even physically have been completely inseparable, cigarettes have become a lot of people's“Necessities of life.”.

02 自我控制力

或许有人会说,这是因为戒烟的人意志力太差,不懂得控制自己,那是他没有了解有些烟民为了戒烟所做的努力。

During the period of smoking cessation, many people will choose to avoid going out as much as possible, stay away from the stimulation point, will buy snacks to suppress the urge to smoke, and sometimes even hear that others have a good way to quit smoking, they will not hesitate to try, but as a result, the vast majority of people are halfway abandoned, and then smoke again, some people even smoke more fiercely than before, and the addiction is even greater.

Although everyone's physical characteristics are different, it is difficult for people without smoking addiction to understand the feeling of sitting up and yawning after the addiction comes up, which is really particularly uncomfortable.For people with deep addiction to smoking, when they first quit smoking, they are not only irritable, sometimes out of control, and have insomnia, which also makes many people very repulsive to quitting smoking.

How hard it is for a person to overcome myself, for example, knowing that people will drown in the sea, but I still can't help but want to swim.Everyone knows the importance of physical health, and of course knows that self-perception needs to be completely changed, but to completely "reborn" and "makeover" is not a goal that can be achieved immediately by talking about it.

Quitting smoking is a slow and long process, especially after many friends quit smoking, there will be physical discomfort, such as immediately becoming fat, dizzy, unable to concentrate, and have to start relapsing and returning to the previous life trajectory.

Of course, there will also be friends who have successfully quit smoking through their own willpower, and relevant research institutions have found that most friends who have successfully quit smoking have more or less adopted a different lifestyle than before, and unconsciously use the "reward mechanism" in the brain, and many people do not even realize that they have adopted such behaviors and ways.

03 How to quit smoking

Then, a smoker to completely give up their previous living habits, as well as the way of thinking and use of the brain, then you must first understand the brain's "reward mechanism", perhaps when you know these brain principles, you will have a new understanding of yourself, more control of their behavior and habits, so as to finally achieve the purpose of quitting cigarettes, and no longer become a slave to nicotine in the future!

什么是大脑的奖赏机制?

In our human brain, there is a "reward effect", composed of dopamine, endorphins, epinephrine, oxytocin and other substances, in general, our brain will secrete a lot of substances that make people feel happy, safe and fulfilled, referred to as "happy hormone".For example, "adrenaline" makes people passionate, "endorphins" make people happy and analgesic, "oxytocin" helps us overcome difficulties, and "dopamine" makes people feel pleasure.

但是,快乐素释放水平很低,勉强维持每个人内心的平静,也不知道什么时候下次光顾,但是我们的大脑皮层会产生相关记忆,也就是说,当一个人做出正确的决策或者反应后,会提醒快乐素分泌上述物质,让我们的情绪和心里产生波动或者变化,从而让大脑形成良性循环,这一串回路过程,称之为“奖赏机制”。

Therefore, the root cause of why a person is difficult to quit smoking is found, that is, when people inhale tobacco smoke, it will rush into the brain within about 10 seconds, and the nicotine contained in the cigarette will stimulate the dopamine in the brain, so that the brain can release a large amount, and after the number reaches a certain peak, the whole person will become happy and refreshed.And because we have difficulty getting rid of the problem of smoking addiction, it is because the brain does not secrete dopamine.

According to John Dani, a neuroscientist at the University of Bentolphania, all addictive drugs have one thing in common, that is, when they are first used, they will enhance the dopamine signal in some form.One of the functions of that signal is to reinforce any behavior that is currently happening, to tell the brain repeatedly, and I want you to learn this and repeat these behaviors.

That is to say, because of the presence of dopamine signals in our brains, as long as the addiction comes up, the signals will always urge us to take action, making people uncontrollable and unable to refuse, and suffering every day.So what do we do?

怎样才能利用“奖赏机制”帮助我们戒掉烟瘾呢?

Generally speaking, the fixed stage of a person's smoking addiction lasts for up to 21 days, that is to say, as long as you insist on 21 days, 99% of the nicotine in the body has been excreted, which already means that you have successfully quit smoking, but do not doubt and hesitate in your heart, and be at ease and enjoy the benefits of quitting smoking.

Of course, in the process of quitting smoking, because there is no nicotine to stimulate the dopamine in the brain, it will make people anxious, then we must hold back, do not have the idea of improving the combat effectiveness by taking a sip, and withstand various temptations, because from the "reward effect" of the brain, we know that this is because there is no stock of dopamine in the brain at this moment.

At this time, you can use chewing gum or other snacks to replace, improve the dopamine content in the stimulated brain, or go outside to improve your emotions with exercise, and take 21 days of persistence as the goal, at this time, it is a time for a person to fight willpower, and must grit his teeth and persevere to the end!

关于戒烟,英国人亚伦·卡尔曾写过一本书,叫做《这书能让你戒烟》,帮助很多人成功地戒掉了烟瘾。亚伦卡尔有着33年的抽烟史,每天必抽100根烟,当他在戒烟成功后才发现,戒烟其实就是一件很简单的事情,最开始,只需要做好两点:

决定今后不再吸烟;

为戒烟的决定而感到高兴。

当你下定决心戒烟,把上一支烟当成最后一支烟时,戒烟的过程所带来的就不是痛苦和折磨,而是越来越多的自信,清新的口气和健康的身体。

最后,祝福所有重度烟瘾患者早日戒烟成功,过上积极健康积极的生活!