Der er fortsat rigtig mange rygere i Danmark. Og selvom mange af disse godt ved, at rygning er et stort problem og yderst skadeligt for kroppen, kan det alligevel være svært at stoppe.
Vi bringer her gode råd, der kan hjælpe dig med dit rygestop.
Planlæg og start med nedtrapning
Der er mange, som ikke kan gennemføre deres rygestop, fordi det sker impulsivt og med fuldt stop fra dag til dag. I stedet for er det helt i orden at forberede sig på sit rygestop ved at sætte en dato og starte småt. Sæt f.eks. en dato ude i fremtiden, hvor du starter med at trappe ned, og hav så en anden dato, hvor stoppet skal være komplet. På den måde har du et udgangspunkt og en periode til at trappe ned.
Gør hjemmet klar
Særligt i dit eget hjem vil der være mange fælder, som kan give dig lyst til at ryge. Det kan f.eks. være, hvis du finder gamle askebægere eller kan lugte tobakken i gardiner, din sofa etc. Sørg derfor for, at du vasker tekstiler, lufter ordentligt ud og fjerne de ting, der minder dig om at ryge. Dette er naturligvis cigaretpakker, askebæger, lightere etc.
Fortæl dine venner, du vil stoppe rygningen
Når du skal stoppe med at ryge efter måske mange år med en afhængighed, er det vigtigt, du har opbakning. Derfor er det en god ide, at du fortæller dine venner og familie om dine intentioner. De kan således ikke bare give dig støtte, men er der nogle rygere iblandt, vil de vide, at de skal vise hensyn og undgå at friste dig.
Har ud en ven eller et familiemedlem, som også ønsker at stoppe, så stop samtidig og brug hinanden til at støtte op.
Brug fysisk træning mod rastløsheden
Oplever du, at du bliver rastløs af at mangle din tobak? Så prøv at træne uroen væk. Det at ryge er i forvejen et sundt trin i den rigtige retning, og du kan følge op med at gøre endnu mere godt for din krop, hvis du starter en sport, løber eller blot går lange ture. Det er med til at fjerne fokus fra rygningen og kan motivere dig til at leve sundere.
Tal med en professionel om dine vaner
Har du røget i mange år, kan det være svært at afvænne de automatikker, som er i spil. Dertil vil du måske helt ubevidst få lyst til at ryge, når særlige mønstre er i spil.
Du kan søge hjælp og f.eks. tale med en professionel om, hvordan du får brudt de mønstre, som giver lyst til at ryge. Du kan f.eks. søge hjælp her.
Husk at belønne dig selv
Når du stopper med at ryge, så husk et ikke kun behøver at være en sur pligt. Giv dig selv belønninger, når du f.eks. når et delmål som at have været røgfri to uger, en måned etc. På den måde kan du skabe små lommer med motivation, som gør det nemmere at holde fingrene fra tobakken.
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