3 fortes dicas para se livrar do tabagismo

Parar de fumar, pode até ser um desejo de quem é viciado, mas também é um enorme desafio, principalmente porque o vício costuma estar associado a emoções que criam padrões de pensamentos negativos. Por exemplo, o tabagista fuma quando está ansioso porque condicionou o ato de fumar com o alívio da ansiedade ou pensa que acabará com o problema que causa a ansiedade.

O processo de parada de fumar é composto, basicamente, de três fases: preparação, retirada gradual e manutenção. Nesse ponto, a terapia cognitivo-comportamental (TCC) pode ser uma grande aliada se você deseja abandonar de vez o cigarro, porque mais do que te ajudar a compreender o vício, é capaz de mudar o pensamento por trás comportamento do tabagista.

Como isso é possível?

No estágio de preparação, o paciente é instruído sobre os males causados pelo cigarro, sobre as etapas do tratamento e sobre o que esperar do processo de parada de fumar. Além disso, é feita uma avaliação do estado psicológico do paciente, do grau de dependência da nicotina e do seu estado motivacional para abandonar o cigarro. Esta avaliação é importante, pois permite traçar um plano de tratamento individualizado, adequado às necessidades de cada paciente, potencializando os resultados da terapia.

Mas vamos ao que interessa:

DICA 1: Perceba quais são os gatilhos que te fazem querer fumar. É o cafézinho? É a ansiedade? É a exposição a alguma situação estressante, uma reunião ou uma apresentação pública? Se você estiver consciente do que desperta sua necessidade, ficará mais fácil controlar.

DICA 2: Desenvolva e reforce bons hábitos, eles podem ser uma boa maneira de controlar o impulso. Vale exercícios físicos e mentais, caminhadas, meditação, relaxamento, etc. Existem dezenas de alternativas, sendo que várias podem se encaixar no modo de vida do tabagista.

DICA 3: Você merece recompensas! Para cada dia sem cigarro (ou mesmo à medida que diminuir) se autorrecompense. Não precisa ser nada comprado, pode ser um tempinho a mais vendo a série que gosta, um passeio na cidade que quer fazer há tempos…, enfim, qualquer coisa serve.

Pronto para largar de vez o cigarro?

Aproveite que é o Dia Nacional do Combate Fumo e comece!

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