如何戒烟戒酒

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共同创作者是 Trudi Griffin, LPC, MS

参考

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有些人既抽烟也喝酒，要想同时戒烟戒酒实属不易。让身体复原可以体验自由，同时戒掉烟酒更能让你体验更深的人身自由，致力过着无瘾生活。

部分 1
部分 1 的 6:

承诺戒瘾

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    将酒精和烟草的负面影响以书面文字呈现，这会一直提醒你选择戒瘾的初衷。 [1] 把它放在你经常可以看见的地方。
    • 回想烟草和酒精对生理和心理健康造成的影响。烟酒使你体重上升，或健康下降吗？你会因为没喝酒而生气，没抽烟而焦虑吗？
    • 许多人之所以选择戒瘾，就是因为他们觉察到身体不适、疲倦，不想再这样下去了，和那些刺激物引起的积极效应相比，烟瘾酒瘾实际上会使人更加心力交瘁。 [2]
    • 想想烟草和酒精是如何干扰你的人际关系和社会生活。
    • 想想你在酒精和烟草上浪费了多少钱。
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    在笔记本上记录下一天吸烟或喝酒的次数。 [3] 记录吸烟或喝酒前的感受或情形，方便日后避开这些诱因。
    • 你可能在和家人发生争执后，或工作上有些不顺心时抽烟喝酒。
    • 因为酒精和尼古丁有很强的关联性，会彼此诱发。比方说，如果你开始喝酒，也许就想着再抽支烟。 [4]
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    想清楚你要完全戒除，还是要慢慢减量。有些人想戒瘾是因为社会或健康原因，有些人则是因为医疗原因或因为上瘾。想想自己的原因，再确立目标。倘若你嗜酒如命，那最好完全戒除，滴酒不沾，而非减量。 [5]
    • 吸烟的人戒酒更难，也比不抽烟的人更容易再次酗酒。 [6] 设立目标，将戒烟与戒酒同时进行。
    • 为每个目标定个日期，使自己更加坚定完成它们。
部分 2
部分 2 的 6:

准备迎接改变

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    扔掉所有烟，倒掉所有酒。 [7] 请求家里人的帮助，杜绝烟酒产品，在日常生活中排除诱惑。
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    不要抓着你最喜欢的打火机、酒瓶或小酒杯不放。毕竟戒烟戒酒不容易，只有避开那些会令你想起旧习的物件，才能更好地坚持下去。 [8]
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    当你在努力戒瘾时，靠近喝酒吸烟的地方很危险。 [9] 不要去酒吧或人们经常喝酒吸烟的地方。
    • 坐在餐厅的无烟区，或选择酒店的无烟房间。
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    如果身边有人吸烟或喝酒，对正在戒瘾的你来说诱惑很大。向他们解释你正在努力彻底摆脱这些东西，再也不会参与和烟酒相关的活动了。与不支持你戒烟戒酒的人保持距离。 [10]
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    这包括感觉孤独、生气或饥饿， [11] 因为这些情况会让你觉得很脆弱，更容易借烟酒消愁。当自己要出现这些倾向时，要提高警惕，学会从一开始就阻止这些情绪产生。
    • 确保自己每天睡眠充足，饮食足量，不要隔绝自己与外界的联系，从而避免高风险情况的发生。假如你觉得自己快要生气，就提醒自己放松下来，一笑而过，不要从烟酒上寻求安慰。
部分 3
部分 3 的 6:

应付对烟酒的渴望

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    记住，酒精和烟草之所以产生正强化，是因为它们帮你应对压力和紧张。 [12] 试着找出烟酒给你带来了怎样的正面效应，接着想想有什么方法可以产生同样效果，代替烟酒。你可以用放松、深呼吸、和朋友聊天或散步等方式应付对烟酒的渴望。
  2. 2
    开始锻炼。 锻炼能帮助减轻脱瘾症状，并让你在渴望烟酒的时候有事情可做。 [13] 锻炼也可以帮助你减轻日常压力。 [14] 不妨骑骑单车，做做瑜伽，溜溜狗或跳跳绳。
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    培养新爱好可以帮助你更好地集中精力，给生活添一抹色彩。 [15] 尝试有趣的新鲜事物。
    • 新爱好包括冲浪、编织、写作或学吉他。
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    如果你产生渴望或轻微的脱瘾症状，那么赶快转移注意力，直到它们消散。 [16] 分散注意力和精力。如果对烟酒产生渴望，不妨嚼嚼口香糖、散散步、打开窗口或参加新活动。 [17]
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    放松对痊愈很重要。日益堆积的压力只会导致故态复萌。 [18] 如果你认为自己没时间放松，那想想自己抽烟喝酒花掉的时间，把那些时间用来放松。
    • 散步、阅读、冥想都能帮助你有效放松。 [19]
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    每个人或多或少都有些不良习惯，只要不损害身体健康就行。时不时的来点冰淇淋或喝点碳酸饮料。尽管保持健康很重要，但偶尔让自己放放松，这样才不会觉得过去嗜好完全被剥夺了。
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    将渴望应对得越好，复发的可能性就越低。同时戒烟戒酒的人经历的脱瘾症状更轻，复发的几率也更低。 [20]
部分 4
部分 4 的 6:

应对脱瘾症状

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    减少烟酒摄入量时，身体或许会经历脱瘾症状。戒烟戒酒导致的症状包括焦虑、沮丧、疲乏、头痛、恶心、发抖、胃痉挛和心率上升。 [21] [22]
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    烟草的脱瘾症状会表现为身心都不舒服，而酒精的脱瘾症状更是危险。酒精脱瘾症状的严重程度取决于你的喝酒量、时间和健康状况。 [23] 有些症状会发生在喝完酒数小时之内，在数天内达到顶峰，并在数周内继续发展。 [24]
    • 酒精脱瘾症状可能会造成严重心理问题和神经损伤，包括全身发抖、心烦气躁、坐立不安、担忧恐惧、产生幻觉和癫痫发作。 [25] 要是出现上述症状，请寻求医疗帮助。
    • 如果你长期嗜酒如命，不妨考虑到戒瘾诊所接受专业医疗指导。 [26]
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    目前暂无可同时医治酒瘾和烟瘾的处方药，但有医治两者的办法。
    • 处方药可以治疗酒精依赖，包括使用环丙甲羟二羟吗啡酮、阿坎酸和双硫仑。这些药物可以有效帮助脱瘾症状和旧瘾复发。 [27]
    • 应对尼古丁戒断症。虽然有些人可以突然完全戒除烟瘾，但有些人选择慢慢减量来减轻脱瘾症状。尼古丁的替代品有很多，如口香糖、膏药、鼻腔喷雾和处方药（如安非他酮），在你身体适应了较低的尼古丁摄入量时使用它们。 [28]
部分 5
部分 5 的 6:

积极治疗

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    自己戒瘾很难，而心理医生能不断给予你帮助和支持。你可以和心理医生聊聊情感诱因，寻找应对措施，防止旧瘾复发，并深入挖掘上瘾的情感原因。 [29]
    • 坚持治疗很重要（尤其是如果你要应对旧瘾复发问题）。 [30]
    • 上瘾会引发精神疾病，如精神分裂症、抑郁症、焦虑症或躁郁症。两者可能同时存在。处方药与治疗同步进行，可治疗同时发生的上瘾和精神疾病。 [31]
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    医学鉴定能查明烟草和酒精如何影响你的身体。在医学专家的帮助下提高身体健康，专家们也会提供减轻尼古丁依赖的处方药。
    • 尼古丁和酒精对人体极为有害。和医生实话实说，检测下五脏六腑的健康状况。
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    如果你担心单靠自己无法戒瘾，不妨试着在医院接受治疗。集中的治疗环境能助你应对戒瘾带来的身心挑战，在专业指导和辅助设备的帮助下进行戒断。治疗项目能助你确定如何戒瘾，并监管随着酒精和尼古丁摄入量下降而产生的身心变化。治疗项目包括集中的医疗和身体监督。 [32]
    • 治疗通常包括针对心理问题的集中个体治疗法和群体治疗法。所开的药物也是用来治疗和监管治疗中可能出现的精神疾病。
部分 6
部分 6 的 6:

寻求帮助

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    若能从身边人身上获得支持，可以更容易戒酒戒烟。 [33] 请他们不要在你周围吸烟喝酒。
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    如果有其他朋友也在戒酒戒烟， 你们可以互相约定过更健康的生活，互相监督彼此的日常生活，互相为对方的选择负责。
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    多参与些无烟团体，如匿名戒烟戒酒者协会，或其它互助小组，如吸烟者互诫协会。 [34] 在充满支持的环境中，大家互相分享相似的经历，对你戒瘾的努力大有助益。
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    如果你担心周围的人会诱惑你吸烟或喝酒，不妨换个清静点的禁烟禁酒的社区。住在这样的环境内，所有人都能清醒地生活，共同营造一个负责任的社区。

小提示

  • 避开那些吸烟喝酒的聚会和社交场合。
  • 朋友或同事去抽烟休息时，不要跟着他们。
  • 和已经戒烟戒酒的朋友计划无烟无酒的活动。

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参考

  1. ↑ http://www.helpguide.org/articles/addiction/alcohol-addiction-treatment-and-self-help.htm
  2. ↑ http://alcoholrehab.com/addiction-articles/ready-to-stop-addiction/
  3. ↑ http://www.aafp.org/afp/1998/0415/p1879.html
  4. ↑ http://alcoholrehab.com/addiction-recovery/stop-smoking-in-recovery/
  5. ↑ http://www.helpguide.org/articles/addiction/alcohol-addiction-treatment-and-self-help.htm
  6. ↑ http://www.pnas.org/content/111/50/18031.full
  7. ↑ http://www.helpguide.org/articles/addiction/alcohol-addiction-treatment-and-self-help.htm
  8. ↑ http://www.helpguide.org/articles/addiction/overcoming-drug-addiction.htm
  9. ↑ http://www.helpguide.org/articles/addiction/overcoming-drug-addiction.htm
  1. ↑ http://www.helpguide.org/articles/addiction/overcoming-drug-addiction.htm
  2. ↑ http://www.addictionsandrecovery.org/recovery-skills.htm
  3. ↑ http://www.addictionsandrecovery.org/recovery-skills.htm
  4. ↑ http://www.aafp.org/afp/1998/0415/p1879.html
  5. ↑ http://www.adaa.org/understanding-anxiety/related-illnesses/other-related-conditions/stress/physical-activity-reduces-st
  6. ↑ http://www.helpguide.org/articles/addiction/overcoming-drug-addiction.htm
  7. ↑ http://www.mayoclinic.org/healthy-lifestyle/quit-smoking/in-depth/nicotine-craving/art-20045454?pg=1
  8. ↑ https://www.psychologytoday.com/blog/the-high-functioning-alcoholic/201006/summertime-parties-and-the-beach-quick-guide-coping
  9. ↑ http://www.addictionsandrecovery.org/recovery-skills.htm
  10. ↑ http://www.addictionsandrecovery.org/recovery-skills.htm
  11. ↑ http://www.pnas.org/content/111/50/18031.full
  12. ↑ http://www.healthline.com/health/smoking/nicotine-withdrawal#Symptoms2
  13. ↑ http://goaskalice.columbia.edu/answered-questions/alcohol-and-cigarettes-%E2%80%94-quitting-both-same-time
  14. ↑ https://www.nlm.nih.gov/medlineplus/ency/article/000764.htm
  15. ↑ http://www.helpguide.org/articles/addiction/alcohol-addiction-treatment-and-self-help.htm
  16. ↑ http://goaskalice.columbia.edu/answered-questions/alcohol-and-cigarettes-%E2%80%94-quitting-both-same-time
  17. ↑ http://www.helpguide.org/articles/addiction/alcohol-addiction-treatment-and-self-help.htm
  18. ↑ https://www.drugabuse.gov/publications/drugfacts/treatment-approaches-drug-addiction
  19. ↑ http://www.healthline.com/health/smoking/nicotine-withdrawal#Treatment3
  20. ↑ http://www.drugabuse.gov/publications/research-reports/tobacco/are-there-effective-treatments-tobacco-addiction
  21. ↑ https://www.drugabuse.gov/publications/drugfacts/treatment-approaches-drug-addiction
  22. ↑ http://pubs.niaaa.nih.gov/publications/arh26-2/90-98.htm
  23. ↑ http://goaskalice.columbia.edu/answered-questions/alcohol-and-cigarettes-%E2%80%94-quitting-both-same-time
  24. ↑ http://goaskalice.columbia.edu/answered-questions/alcohol-and-cigarettes-%E2%80%94-quitting-both-same-time
  25. ↑ http://www.aafp.org/afp/1998/0415/p1879.html

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