戒烟的尼古丁

1. 了解事实! Check out the websites listed under Resources (below) to increase your knowledge about nicotine.

2. Identify Your Reasons for Reducing 尼古丁 Use. Make a list of all the reasons you want to quit using. Keep it in a place where you can see it every day. Any time you feel the urge to smoke/vape, review your list. 让你的清单个人化.

3. 创建并记录你的计划. 书面计划可以帮助你:

• keep focused 和 motivated to reach your goal(s)
• 为你的进步提供一个基准
• identify potential challenges 和 ways to overcome them
• 增加你成功的机会

4. 设定一个现实的戒烟日期.

• 给 yourself time to get ready 和 consider what you’ll need to quit.
• Pick a specific date, sooner rather than later, to keep you psyched about your goal.
• 为成功做好准备. Try not to pick a quit date that will be stressful, like the day before a big test.

5. 与支持你的人为伍.

• Ask your friends to support you by not offering you their juul / vape /smokes.
• Make a group pact to quit together with friends 和 support each other in the process.
• 给 your friends specifics on the kind of support you need, e.g., 当我让你抽电子烟的时候, please say [fill in the blank] 和 do not give in to me no matter how desperate I may seem.”

6. 注意挑战

• 列一个人的名单, 的地方, situations that trigger your desire to use 和 avoid these during the early stages of your quit process.
• Get rid of all products 和 paraphernalia in your room.  Consider putting up inspirational quotes on walls 和 mirrors for encouragement.
• Take a break from unsupportive people when you first quit.     

7. 想想你会怎么做 战斗的欲望 和 处理戒断症状.

• 向健康中心的专业医疗人员咨询 & 健康 about options to help ease cravings 和 unpleasant symptoms associated with detoxing from nicotine.
• 中断冲动使用, change up where you store your device to a place that requires more effort to get to, e.g., put it in your desk drawer across the room rather than by your bedside. 

8. Imagine yourself 和 your life free of nicotine.

• 考虑一下五年后你想成为什么样的人. 尼古丁的使用也是原因之一吗?

9. 奖励你的戒烟进展. 为你的成功设定奖励.  Quitting is hard, be proud of your accomplishments!