Her er 10 måder, der kan hjælpe dig med at modstå trangen til at ryge eller bruge tobak, når du får lyst til at ryge eller bruge tobak.

af | sep 20, 2022 | Gode råd | 726 Kommentarer

Rygning og tobaksbrug kan være svært at modstå, især når trangen slår til, og det vil føre dig til alvorlige sygdomme og sundhedstilstande. Der er dog en række ting, du kan gøre for at modstå trangen til at ryge eller bruge tobak. 

 

 10 af vores yndlingstips.

 

1.Bliv fysisk. Fysisk aktivitet kan hjælpe dig med at distrahere dig fra trangen til tobak. Selv korte udbrud af aktivitet – som f.eks. at løbe op og ned ad trappen et par gange – kan få en trang til tobak til at forsvinde. Kom ud på en gåtur eller joggingtur. Og du skal kende dit BMI, så du kan opretholde en sund kost, hjælp dig selv med at beregne dit BMI her bmiberegner.

  1. Hav en plan. Når du har en plan for, hvordan du vil modstå trangen, er der større sandsynlighed for, at det lykkes. Nogle mennesker finder det nyttigt at bære rundt på en liste over deres grunde til at holde op, eller at have en ven eller et familiemedlem, som de kan ringe til, når de kæmper. 

 

  1. Distraher dig selv. Når en trang slår til, så prøv at distrahere dig selv med noget andet. Gå en tur, ring til en ven eller noget andet, der kan få dig til at tænke på noget andet end at ryge. 

 

  1. Slip af med påmindelser om rygning. Fjern alt i dine omgivelser, der minder dig om rygning, f.eks. askebægre, lightere og cigaretter. Dette vil gøre det lettere at modstå trangen til at ryge. 

 

  1. Undgå steder, hvor folk ryger. Hvis du forsøger at holde op, er det bedst at undgå steder, hvor folk ryger. Det kan være svært, men det er det værd, hvis det betyder at forblive røgfri. 

 

  1. Tyg på det . Giv din mund noget at lave for at modstå en trang til tobak. Tyg på sukkerfrit tyggegummi eller hårdt slik. Eller gnaske på rå gulerødder, nødder eller solsikkekerner – noget knasende og velsmagende.

 

  1. Prøv nikotinerstatningsterapi. Nikotinerstatningsterapi kan hjælpe med at reducere trangen ved at give en lille mængde nikotin. Dette kan være i form af tyggegummi, plastre eller sugetabletter.

 

  1. Drik masser af vand. At holde sig hydreret kan hjælpe med at reducere trangen. Så drik op!

 

  1. Tag dybe indåndinger. Når du mærker en trang komme, skal du tage et par dybe indåndinger. Det kan hjælpe dig med at slappe af og holde fokus på at modstå trangen til at ryge. 

 

  1. Søg støtte. Det er svært at holde op med at ryge, men du behøver ikke at gøre det alene. 

 

Der er mange ressourcer til rådighed til at hjælpe dig, herunder støttegrupper og rådgivning. Hvis du kæmper for at holde op med at ryge, skal du vide, at du ikke er alene. Der er mange ressourcer og mennesker, der kan hjælpe dig på din rejse.

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