How to Quit Smoking. Getting Ready to Quit
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- Myles Chambers
- 3 years ago
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From this document you will learn the answers to the following questions:
What is a serious thing to do when you are serious about quitting?
What do you do to get rid of?
How is quitting dangerous to what?
Transcription
1 How to Quit Smoking Smoking is dangerous to your health. Quitting will reduce your risk of dying from heart disease, blood vessel disease, lung problems, cancer and stroke. Talk to your doctor about quitting. Ask about classes and support groups in your area. Get support and encouragement and learn how to deal with stress. Talk with your doctor about medicines and other aids to help you quit. Before you try to stop smoking, commit to stopping. Smoking is a learned behavior that you must unlearn. It is not easy to stop, but it can be done if you are serious about quitting. Stopping will help you live a healthier and longer life. Getting Ready to Quit Follow these tips to get ready to quit: Cut down the number of cigarettes you smoke each day. ff ff Smoke only half a cigarette each time. Smoke only during the even hours of the day. Clean out ashtrays and start putting them away one by one. Clean the drapes, the car, your office, or anything else that smells of tobacco smoke. Get a friend or spouse to quit with you. Start exercising before you quit. Switch to a brand of cigarettes you do not like as much. Throw away spare lighters. 1
2 كيفية اإلقالع عن التدخين يمثل التدخين خطورة على صحتك. سوف يقلل اإلقالع عن التدخين من احتمالية الوفاة بسبب أمراض القلب واألوعية الدموية والرئة والسرطان والسكتة. تحدث إلى الطبيب عن كيفية اإلقالع عن التدخين. استفسر عن الدورات ومجموعات الدعم في منطقتك. احصل على الدعم والتشجيع وتعلم كيفية التعامل مع الضغوط. تحدث مع طبيبك عن األدوية والمساعدات األخرى التي تعينك في اإلقالع عن التدخين. قبل محاولة التوقف عن التدخين يجب عليك االلتزام بهذا القرار. التدخين هو سلوك مكتسب يجب عليك اإلقالع عنه. ليس من السهل التوقف عن التدخين ولكن يمكنك ذلك إذا كنت جادا في هذا الشأن. سوف يساعدك التوقف عن التدخين في أن تحيا حياة أطول وأن تحظى بصحة أفضل. االستعداد لإلقالع عن التدخين اتبع هذه النصائح لالستعداد لإلقالع عن التدخين: قلل عدد السجائر التي تدخنها يوميا. eدخن e نصف سيجارة فقط في كل مرة. e eال تدخن إال في ساعات الهدوء في اليوم. قم بتنظيف طفايات السجائر وابدأ في التخلص منها واحدة تلو األخرى. نظف الستائر أو السيارة أو مكتبك أو أي شيء آخر تشم منه دخان التبغ. ابحث عن صديق أو رفيق يشاركك في اإلقالع عن التدخين. ابدأ التمرينات قبل اإلقالع عن التدخين. استبدل العالمة التجارية للسجائر التي تدخنها بعالمة أخرى غير مفضلة لديك. تخلص من قداحات السجائر االحتياطية. How to Quit Smoking. Arabic. 1
3 Smoke alone if you like to smoke with people. Become aware of why you smoke each cigarette. Avoid the things that cause you to smoke. Write down a list of the top 5 reasons you want to quit. Read this list daily. Pick a date to quit and slowly reduce your smoking until your quit date. On your quit date, stop completely. If you smoke a lot at work, quit during a vacation. The Day You Quit Throw away your cigarettes, lighters and ashtrays. Ask for help from family and friends. Make plans for the day and keep busy. Spend time in places where smoking is not allowed such as a library or the movies. Change your routine. Drink water, but not more than 2 Liters. This will help to remove chemicals from your body. Keep celery, sugarless gum, hard candy, straws or toothpicks handy to help meet the urge of something in your mouth. Try deep breathing exercises and listen to relaxation tapes. Get 30 minutes of exercise. Eat regular meals. Start a money jar with the money you save by not buying cigarettes. Reward yourself at the end of the day for not smoking. 2
4 دخن بمفردك إذا كنت تفضل التدخين مع اآلخرين. أدرك السبب وراء تدخين كل سيجارة. تجنب األشياء التي تدفعك إلى التدخين. سجل قائمة بأول خمسة أسباب دعتك إلى اإلقالع عن التدخين. اقرأ هذه القائمة يوميا. حدد موعدا لإلقالع عن التدخين وتدرج في خفض مرات التدخين إلى أن تصل إلى هذا الموعد. في هذا الموعد توقف عن التدخين بشكل كامل. إذا كنت تدخن كثير ا أثناء العمل توقف عن التدخين أثناء اإلجازة. اليوم المحدد لإلقالع عن التدخين تخلص من السجائر والقداحات والطفايات لديك. اطلب المساعدة من أفراد األسرة واألصدقاء. خطط لهذا اليوم واشغل نفسك. اقض وقتك في األماكن التي يمنع فيها التدخين مثل المكتبة أو دور السينما. غي ر نظامك اليومي. اشرب الماء لكن ليس أكثر من لترين. فهذا سوف يساعد على إزالة المواد الكيميائية من جسمك. احمل دائم ا أعواد الكرفس أو اللبان غير الحلو أو سكر نبات أو المصاصات أو أعواد تنظيف األسنان لكي تضعها في فمك ألنك قد تعودت بالفعل على وضع شيء في فمك. جر ب القيام بتمرينات النفس العميق واستمع إلى شرائط الموسيقى التي تبعث على االسترخاء. قم بالتمرينات لمدة 30 دقيقة. تناول الوجبات بشكل منتظم. وفر المال الذي تدخره بفضل قرارك بامتناعك عن شراء السجائر في حصالة. كافئ نفسك في نهاية اليوم عند توقفك التام عن التدخين في هذا اليوم. How to Quit Smoking. Arabic. 2
5 Over the next days and weeks you may be coping with withdrawal symptoms and cravings. Exercise and relaxation can help with withdrawal symptoms of anger, edginess or irritability. There will be times when you really want to smoke. Wait. The urge will pass in a few minutes. Take slow, deep breaths until you relax and have control of the craving. Take your mind off smoking by thinking about something else or focus on the things you are doing. Mark your success every day on a calendar. Reward yourself each day and week. Setbacks It is hard to quit smoking. Most people try several times before they succeed. If you do smoke, do not give up on yourself. Remind yourself of how many hours, days or weeks you have already gotten through. Identify what triggers your desire to smoke. Remind yourself why you quit smoking. Practice what to do when you feel the urge to smoke. Reward yourself for your willpower and courage. Talk to your doctor or nurse if you have any questions or concerns /2011 Health Information Translations Unless otherwise stated, user may print or download information from for personal, non-commercial use only. The medical information found on this website should not be used in place of a consultation with your doctor or other health care provider. You should always seek the advice of your doctor or other qualified health care provider before you start or stop any treatment or with any questions you may have about a medical condition. The Ohio State University Medical Center, Mount Carmel Health System, OhioHealth and Nationwide Children s Hospital are not responsible for injuries or damages you may incur as a result of your stopping medical treatment or your failure to obtain medical treatment. 3
6 قد تحاول التغلب على أعراض االنسحاب والرغبات الملحة التي تستمر معك على مدار األيام واألسابيع القادمة. يمكن للتمرينات واالسترخاء مساعدتك في التغلب على أعراض االنسحاب المتمثلة في الغضب وسرعة االنفعال أو التهيج. سوف تمر بأوقات تحتاج فيها في الحقيقة إلى التدخين. تمهل. فسوف تختفي هذه الرغبة الملحة في دقائق قليلة. تنفس ببطء وبعمق حتى تسترخي وتتحكم في رغبتك. ال تفكر في التدخين من خالل التفكير في شيء آخر أو ركز على األشياء التي ستقوم بها. سجل كل نجاح تحرزه يومي ا في تقويم. كافئ نفسك يومي ا وأسبوعي ا. االنتكاسة من الصعب اإلقالع عن التدخين. يحاول العديد من األفراد ذلك عدة مرات قبل أن ينجحوا. عند الرجوع إلى التدخين ال تدع اليأس يتملكك. ذك ر نفسك بعدد الساعات واأليام واألسابيع التي تمكنت فيها من اإلقالع عن التدخين. حدد المثيرات التي تجعلك ترغب في التدخين. ذكر نفسك بسبب إقالعك عن التدخين. أعد التفكير في األشياء التي يلزمك القيام بها عند الشعور بالرغبة الملحة في التدخين. كافئ نفسك على قوة إرادتك وشجاعتك. تحدث إلى الطبيب أو الممرضة إذا ساورتك أية مخاوف أو كانت لديك أية أسئلة /2011 Health Information Translations Unless otherwise stated, user may print or download information from for personal, non-commercial use only. The medical information found on this website should not be used in place of a consultation with your doctor or other health care provider. You should always seek the advice of your doctor or other qualified health care provider before you start or stop any treatment or with any questions you may have about a medical condition. The Ohio State University Medical Center, Mount Carmel Health System, OhioHealth and Nationwide Children s Hospital are not responsible for injuries or damages you may incur as a result of your stopping medical treatment or your failure to obtain medical treatment. How to Quit Smoking. Arabic. 3
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