How to Quit Smoking - Japanese
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- しらん まつかた
- 7 years ago
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1 How to Quit Smoking Smoking is dangerous to your health. Quitting will reduce your risk of dying from heart disease, blood vessel disease, lung problems, cancer and stroke. Talk to your doctor about quitting. Ask about classes and support groups in your area. Get support and encouragement and learn how to deal with stress. Talk with your doctor about medicines and other aids to help you quit. Before you try to stop smoking, commit to stopping. Smoking is a learned behavior that you must unlearn. It is not easy to stop, but it can be done if you are serious about quitting. Stopping will help you live a healthier and longer life. Getting Ready to Quit Follow these tips to get ready to quit: Cut down the number of cigarettes you smoke each day. ff ff Smoke only half a cigarette each time. Smoke only during the even hours of the day. Clean out ashtrays and start putting them away one by one. Clean the drapes, the car, your office, or anything else that smells of tobacco smoke. Get a friend or spouse to quit with you. Start exercising before you quit. Switch to a brand of cigarettes you do not like as much. Throw away spare lighters. 1
2 禁 煙 するには 喫 煙 は 健 康 に 深 刻 な 悪 影 響 を 及 ぼします 禁 煙 すると 心 臓 病 血 管 疾 患 肺 疾 患 ガン 脳 梗 塞 などで 死 亡 するリスクを 軽 減 できます 禁 煙 について 主 治 医 と 相 談 し お 住 まいの 近 くの 禁 煙 クラスまた はサポートグループについてお 尋 ねください そこでは サポー トや 励 ましを 受 けながら ストレスと 付 き 合 う 方 法 を 学 びます 禁 煙 補 助 剤 などについても 主 治 医 にご 相 談 ください 喫 煙 をきっぱりやめようと 努 力 する 前 に 喫 煙 をやめる 決 心 をし ましょう 喫 煙 は 学 習 行 動 ですから この 習 慣 を 捨 てなくてはな りません やめるのは 簡 単 ではありませんが 真 剣 に 禁 煙 する 覚 悟 があればやめることは 可 能 です 禁 煙 は より 健 康 で 長 い 人 生 を 過 ごすための 助 けになります 禁 煙 のための 準 備 以 下 に 禁 煙 するために 準 備 することのヒントを 挙 げます 吸 うタバコの 本 数 を 毎 日 少 しずつ 減 らします f f 1 回 に 吸 う 数 を 半 分 にします f f 1 日 のうち 偶 数 の 時 間 だけに 喫 煙 します 灰 皿 を 1 つずつ 片 付 け 最 終 的 にはすべてなくします カー テン 車 オフィスなどタバコの 匂 いがする 場 所 を 掃 除 しま す 友 人 や 配 偶 者 に 一 緒 に 禁 煙 してもらいます 禁 煙 する 前 に 運 動 を 始 めます あまり 好 きでないブランドのタバコに 切 り 替 えます 予 備 のライターを 捨 てます How to Quit Smoking. Japanese. 1
3 Smoke alone if you like to smoke with people. Become aware of why you smoke each cigarette. Avoid the things that cause you to smoke. Write down a list of the top 5 reasons you want to quit. Read this list daily. Pick a date to quit and slowly reduce your smoking until your quit date. On your quit date, stop completely. If you smoke a lot at work, quit during a vacation. The Day You Quit Throw away your cigarettes, lighters and ashtrays. Ask for help from family and friends. Make plans for the day and keep busy. Spend time in places where smoking is not allowed such as a library or the movies. Change your routine. Drink water, but not more than 2 Liters. This will help to remove chemicals from your body. Keep celery, sugarless gum, hard candy, straws or toothpicks handy to help meet the urge of something in your mouth. Try deep breathing exercises and listen to relaxation tapes. Get 30 minutes of exercise. Eat regular meals. Start a money jar with the money you save by not buying cigarettes. Reward yourself at the end of the day for not smoking. 2
4 他 の 人 たちと 一 緒 に 吸 うことが 好 きならば 1 人 で 吸 うように します タバコを 1 本 吸 うごとに 理 由 を 考 えてみます 喫 煙 の 原 因 に なっていることは 避 けます 禁 煙 したい 大 切 な 理 由 を 5 つ 書 き 出 します リストを 毎 日 読 んでください 禁 煙 開 始 日 を 選 び 少 しずつ 吸 う 本 数 を 減 らします その 日 がき たら 完 全 にやめます 職 場 で 大 量 に 吸 っている 場 合 は 休 暇 中 に 禁 煙 しましょう 禁 煙 開 始 日 タバコ ライターを 捨 て 灰 皿 を 目 につかない 場 所 にしまいま す 家 族 や 友 人 に 協 力 を 頼 みます その 日 は 忙 しくしていられるように 計 画 を 立 てておきます 図 書 館 や 映 画 館 などタバコが 吸 えない 場 所 で 時 間 を 過 ごします 日 常 の 習 慣 を 変 えます 水 を 飲 みます ただし 2 リットルまでです そうすると 体 から 化 学 成 分 が 排 出 されやすくなります 口 さみしくなったときのために セロリ シュガーレスのガ ム 飴 玉 ストロー または 爪 楊 枝 を 手 元 に 置 いておきます 深 呼 吸 をして リラクゼーションのテープを 聴 きます 30 分 の 運 動 をします 通 常 の 食 事 をとります タバコを 買 わなかった 分 のお 金 を 貯 金 箱 に 貯 金 します 1 日 中 タバコを 吸 わなかったら 1 日 の 終 わりに 自 分 を 褒 めま しょう How to Quit Smoking. Japanese. 2
5 Over the next days and weeks you may be coping with withdrawal symptoms and cravings. Exercise and relaxation can help with withdrawal symptoms of anger, edginess or irritability. There will be times when you really want to smoke. Wait. The urge will pass in a few minutes. Take slow, deep breaths until you relax and have control of the craving. Take your mind off smoking by thinking about something else or focus on the things you are doing. Mark your success every day on a calendar. Reward yourself each day and week. Setbacks It is hard to quit smoking. Most people try several times before they succeed. If you do smoke, do not give up on yourself. Remind yourself of how many hours, days or weeks you have already gotten through. Identify what triggers your desire to smoke. Remind yourself why you quit smoking. Practice what to do when you feel the urge to smoke. Reward yourself for your willpower and courage. Talk to your doctor or nurse if you have any questions or concerns /2011 Health Information Translations Unless otherwise stated, user may print or download information from for personal, non-commercial use only. The medical information found on this website should not be used in place of a consultation with your doctor or other health care provider. You should always seek the advice of your doctor or other qualified health care provider before you start or stop any treatment or with any questions you may have about a medical condition. The Ohio State University Medical Center, Mount Carmel Health System, OhioHealth and Nationwide Children s Hospital are not responsible for injuries or damages you may incur as a result of your stopping medical treatment or your failure to obtain medical treatment. 3
6 その 後 の 数 日 間 および 数 週 間 は 禁 断 症 状 が 出 たり タバコが 欲 しくなるかもしれません 禁 断 症 状 による 怒 りっぽさや 苛 立 ち 興 奮 などは 運 動 やリラクゼーションで 改 善 できます タバコが とても 吸 いたくなることもあるでしょうが 少 し 待 ってみてくだ さい 衝 動 は 数 分 間 で 治 まるはずです リラックスしてタバコを 吸 いたい 衝 動 をコントロールできるまで ゆっくりと 深 呼 吸 をし てください タバコ 以 外 のことに 考 えを 切 り 替 え しようとして いることに 集 中 します 1 日 吸 わずに 過 ごせたら カレンダーに 印 をつけていきます 毎 日 毎 週 自 分 を 褒 めましょう 失 敗 禁 煙 は 大 変 なことです 多 くの 人 々は 何 度 も 挑 戦 した 後 に 成 功 し ます タバコを 吸 うとしても あきらめないでください すでに 禁 煙 してきた 時 間 日 数 週 数 を 思 い 出 してください 喫 煙 願 望 を 引 き 起 こす 原 因 を 突 き 止 めましょう 禁 煙 しようと 思 った 理 由 を 思 い 出 してください タバコを 吸 いたい 衝 動 にかられたときに とるべき 行 動 を 実 践 しましょう 自 分 の 自 制 心 と 勇 気 を 褒 めてく ださい 質 問 や 不 明 な 事 項 については 主 治 医 または 看 護 師 にご 相 談 くだ さい /2011 Health Information Translations Unless otherwise stated, user may print or download information from for personal, non-commercial use only. The medical information found on this website should not be used in place of a consultation with your doctor or other health care provider. You should always seek the advice of your doctor or other qualified health care provider before you start or stop any treatment or with any questions you may have about a medical condition. The Ohio State University Medical Center, Mount Carmel Health System, OhioHealth and Nationwide Children s Hospital are not responsible for injuries or damages you may incur as a result of your stopping medical treatment or your failure to obtain medical treatment. How to Quit Smoking. Japanese. 3
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