{"id":272,"date":"2021-04-21T16:53:00","date_gmt":"2021-04-21T14:53:00","guid":{"rendered":"https:\/\/jenefumeplus.org\/jnfp\/?p=272"},"modified":"2021-04-23T15:12:15","modified_gmt":"2021-04-23T13:12:15","slug":"09-13-arreter-sans-substituts","status":"publish","type":"post","link":"https:\/\/jenefumeplus.org\/jnfp\/index.php\/2021\/04\/21\/09-13-arreter-sans-substituts\/","title":{"rendered":"09.13 Arr\u00eater sans substituts"},"content":{"rendered":"\n<p>Il est temps d\u2019aborder la m\u00e9thode sans substitut et de vous donner des trucs et astuces si vous avez d\u00e9cid\u00e9 d&#8217;arr\u00eater sans aucune aide ext\u00e9rieure.<\/p>\n\n\n\n<p>Pour faire \u00e9cho, nous vous sugg\u00e9rons de vous r\u00e9f\u00e9rer aux pr\u00e9c\u00e9dents \u00ab&nbsp;le sachiez-vous&nbsp;?&nbsp;\u00bb&nbsp;:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>le cycle de de la d\u00e9fume<\/li><li>Les diff\u00e9rents types de d\u00e9pendances<\/li><li>Les 3 cerveaux<\/li><li>Se tester pour savoir quel fumeur on \u00e9tait<\/li><li>Prendre connaissance des m\u00e9faits du tabac<\/li><li>Bien s\u2019impr\u00e9gner des b\u00e9n\u00e9fices \u00e0 ne plus fumer<\/li><li>Faire sa balance d\u00e9cisionnelle<\/li><li>Compl\u00e9tez au besoin avec les alternatives<\/li><\/ul>\n\n\n\n<p>Vous pouvez \u00e9crire une <strong>lettre d&#8217;adieu \u00e0 la clope<\/strong>, allez-y l\u00e2chez-vous !<\/p>\n\n\n\n<p>Vous pouvez aussi tenir un <strong>carnet de d\u00e9fume<\/strong>.<br>Vous pourrez y noter les moments de vos envies de fumer, d\u00e9crire les conditions provoquant ces envies. Analyser vos notes vous permettra de trouver la parade pour y faire face la prochaine fois que ces envies se manifesteront.&nbsp;<\/p>\n\n\n\n<p>D\u00e9j\u00e0 vous pouvez \u00e9viter les tentations en \u00e9vitant d\u2019avoir \u00e0 la vue tout ce qui vous rappelle la cigarette (exit les paquets, briquets, allumettes, cendriers\u2026). \u00c9vitez aussi les endroits o\u00f9 vous seriez tent\u00e9 de fumer, tout comme les situations \u00e0 risques. Pr\u00e9venez votre entourage pour avoir leur soutien, et si on vous propose de fumer,&nbsp; refusez simplement en expliquant votre d\u00e9marche.<\/p>\n\n\n\n<p>Et si l\u2019envie \u00e9tait trop forte et que vous avez fum\u00e9, <em>surtout ne culpabilisez pas&nbsp;!<\/em> Votre d\u00e9fume prend du temps, on a fum\u00e9 pendant des ann\u00e9es, alors prenons le temps d\u2019apprivoiser ce cheminement vers une vie sans tabac, soyez indulgents avec vous-m\u00eames.<\/p>\n\n\n\n<p>Comme il n\u2019y a pas de substitution nicotinique, Il va falloir utiliser des<em> strat\u00e9gies diff\u00e9rentes, un plan \u00ab&nbsp;B&nbsp;\u00bb voire jusqu\u2019\u00e0 un plan \u00ab&nbsp;Z&nbsp;<\/em><strong>\u00bb<\/strong> pour faire face aux envies de fumer. Il faut savoir que quelle que soit son intensit\u00e9, l\u2019envie ne dure pas plus de quelques minutes (3 \u00e0 5 mn en g\u00e9n\u00e9ral). Vos strat\u00e9gies doivent pouvoir se r\u00e9aliser dans l\u2019instant afin de d\u00e9tourner votre envie imm\u00e9diatement. Quelques exemples&nbsp;:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Buvez (lait, jus de fruits, eau)<\/li><li>Utilisez des chewing-gums, des bonbons sans sucre\u2026<\/li><li>Croquez dans une pomme ou un fruit\u2026<\/li><li>Quittez la pi\u00e8ce o\u00f9 vous vous trouvez<\/li><li>Occupez vos mains (une balle antistress dans la poche, un \u00e9lastique\u2026)<\/li><li>Sortez prendre l\u2019air<\/li><li>Respirez en carr\u00e9 (on inspire, on bloque en comptant, on expire, on bloque en comptant)<\/li><li>Pratiquez du sport ou une activit\u00e9 physique<\/li><li>Brossez-vous les dents<\/li><li>Prenez une douche<\/li><li>Exercez une nouvelle activit\u00e9 (lisez, \u00e9crivez\u2026)<\/li><li>Pensez \u00e0 quelque chose de plaisant.<\/li><li>Appelez un-e ami-e<\/li><\/ul>\n\n\n\n<p>Ce ne sont que des exemples, \u00e0 vous de trouver les v\u00f4tres. Le livre d\u2019Allen Carr a aid\u00e9 quelques d\u00e9fumeurs, pourquoi pas&nbsp;? La lecture est de toute fa\u00e7on une bonne id\u00e9e pour ne pas fumer, surtout si votre lecture est plaisante.&nbsp;<\/p>\n\n\n\n<p>Vous \u00eates sur un groupe d\u2019auto-support&nbsp;? Profitez de l\u2019aide, des conseils et surtout du soutien de tous ses membres.&nbsp;Un P\u00e9p\u00e9 (le F\u00e9lis sylvestris lybica), qui \u00e9tait un homme sage, nous disait qu\u2019au lieu de dire aux enfants de faire attention \u00e0 ne pas tomber, on ferait mieux de leur apprendre \u00e0 se relever. Nous sommes tous tomb\u00e9s un jour, on a tous eu les genoux \u00e9corch\u00e9s, mais on a appris. Idem pour le v\u00e9lo et bien d\u2019autres choses, et bien la d\u00e9fume c\u2019est pareil&nbsp;!<\/p>\n\n\n\n<p>Et si jamais vous vous apercevez que cette m\u00e9thode ne vous convient pas, n\u2019abandonnez pas, voyez toutes les solutions disponibles. Il n\u2019y a qu\u2019une seule bonne m\u00e9thode&nbsp;: celle qui vous est confortable et qui vous tient loin de la cigarette.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Il est temps d\u2019aborder la m\u00e9thode sans substitut et de vous donner des trucs et astuces si vous avez d\u00e9cid\u00e9 d&#8217;arr\u00eater sans aucune aide ext\u00e9rieure.Pour faire \u00e9cho, nous vous sugg\u00e9rons de vous r\u00e9f\u00e9rer aux pr\u00e9c\u00e9dents \u00ab le sachiez-vous ? \u00bb :<\/p>\n","protected":false},"author":1,"featured_media":491,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"iawp_total_views":6,"footnotes":""},"categories":[9,39],"tags":[65,10],"class_list":["post-272","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-le-sachiez-vous","category-les-methodes-outils","tag-arreter-sans-substituts","tag-lsv-le-sachiez-vous"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>09.13 Arr\u00eater sans substituts - Je ne fume plus ! 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