{"@context":"https://schema.org","@type":"Organization","address":"","articles":[{"published":"2026-11-09","summary":"戒烟最难熬的往往不是漫长的一天，而是某个具体瞬间：饭后、酒后、堵车时、有人递烟时。本文教你识别自己最容易破防的高危情境，提前写出应对预案，把「到时候再说」变成「我已经准备好了」。","title":"烟瘾上来怎么办：识别你的高危情境并提前准备预案","type":"news","url":"https://quitsmok.site/news/cognitive-approach-to-quitting-series-12.html"},{"published":"2026-11-08","summary":"「抽了这么多年，戒了也没用」是戒烟路上最常见的念头之一。本文依据世界卫生组织的资料，梳理戒烟后从20分钟到15年的身体恢复时间线，教你用事实回应这个念头。","title":"现在戒烟还来得及吗——用身体恢复时间线回应念头","type":"news","url":"https://quitsmok.site/news/cognitive-approach-to-quitting-series-11.html"},{"published":"2026-11-07","summary":"家人戒烟，多说怕烦、不说怕他硬扛。本文结合Cochrane研究与戒烟指南，聊聊为什么施压没有用、哪些支持有证据，以及几句可以说出口的话。","title":"家人戒烟，你帮得上忙吗——比唠叨更有效的支持方式","type":"news","url":"https://quitsmok.site/news/cognitive-approach-to-quitting-series-10.html"},{"published":"2026-11-06","summary":"长期戒烟研究发现，越认同「自己是不吸烟的人」，长期保持不吸烟的可能性越高。本文介绍两种自我定位的差别、三种常见的心虚时刻如何回应，以及几个可操作的日常小练习，帮助心理认同跟上身体恢复的步伐。","title":"戒了烟之后，你如何定义自己：从「正在戒烟」到「不吸烟的人」","type":"news","url":"https://quitsmok.site/news/cognitive-approach-to-quitting-series-9.html"},{"published":"2026-11-05","summary":"复吸是戒烟过程中常见的现象，不代表之前的努力白费。本文从认知角度拆解复吸后的自责与「破罐破摔」想法，介绍偶吸与复吸的区别，并给出重新出发的具体做法。","title":"复吸了怎么办——把它当作戒烟路上的一次弯路","type":"news","url":"https://quitsmok.site/news/cognitive-approach-to-quitting-series-8.html"},{"published":"2026-11-04","summary":"把认知戒烟落成每天可执行的练习：念头记录怎么写、如何提前准备回应、烟瘾袭来时的三步应对，以及每周复盘的具体做法。温和实用，从今天第一条记录开始。","title":"认知戒烟的日常练习清单：记录念头、回应念头","type":"news","url":"https://quitsmok.site/news/cognitive-approach-to-quitting-series-7.html"},{"published":"2026-11-03","summary":"「就抽一支没事」是戒烟路上最常见的念头。本文从尼古丁依赖与大脑学习机制出发，拆解这一念头的真相，并给出抽了一支之后的应对方法和几句可以随时使用的回应话术。","title":"为什么不存在「只要一支烟」：戒烟后那支烟的真实代价","type":"news","url":"https://quitsmok.site/news/cognitive-approach-to-quitting-series-6.html"},{"published":"2026-11-02","summary":"很多人戒不掉烟，不是因为不知道危害，而是心里还留着几张「吸烟有用」的底牌。这篇文章把提神、专注、社交、打发无聊这四张底牌逐条摊开检验，看看它们经不经得起推敲。","title":"提神、专注、社交、解闷：所谓吸烟的好处，逐条检验","type":"news","url":"https://quitsmok.site/news/cognitive-approach-to-quitting-series-5.html"},{"published":"2026-11-01","summary":"戒烟的痛苦常常不是戒断反应本身，而是「我在忍、我亏了」的被剥夺感。本文拆解这种感觉的来源：为什么靠意志力硬扛会更难，以及如何把心态从「失去抽烟的乐趣」调整为「停止一个循环」。","title":"为什么靠意志力戒烟那么痛苦——聊聊「被剥夺感」从哪来","type":"news","url":"https://quitsmok.site/news/cognitive-approach-to-quitting-series-4.html"},{"published":"2026-10-31","summary":"很多人以为戒烟最难熬的是身体的戒断反应，其实真正让人反复的往往是心里的念头。这篇文章借艾伦·卡尔书里的比喻，帮你分清尼古丁戒断和心理依赖各自的分量，把困难变小一点。","title":"身体的小怪兽与心理的大怪兽：戒烟难在哪里","type":"news","url":"https://quitsmok.site/news/cognitive-approach-to-quitting-series-3.html"},{"published":"2026-10-30","summary":"「压力大就抽一根」是香烟最常用的伪装。本文借鉴认知疗法的检验方法与艾伦·卡尔在《这本书能让你戒烟》中的分析，拆解吸烟减压的循环：先制造渴求，再假装缓解。并给出一个简单的记录小实验，帮你亲眼看清这条循环。","title":"吸烟真的能减压吗？用认知检验拆解这条老理由","type":"news","url":"https://quitsmok.site/news/cognitive-approach-to-quitting-series-2.html"},{"published":"2026-10-29","summary":"戒烟记录不需要写得漂亮，关键是几项固定内容：当天有没有吸烟、烟瘾在什么场景出现、用了什么应对方法、身体和情绪有什么变化。坚持记录并每隔几天做一次小结，你能更清楚地看到自己在哪些时刻需要更多准备。","title":"一份戒烟记录可以写什么：每天记下这几件事","type":"news","url":"https://quitsmok.site/news/what-to-write-in-quit-records.html"},{"published":"2026-10-29","summary":"很多吸烟并不是出于烟瘾本身，而是和生活场景绑在了一起：饭后、咖啡、工作间隙、朋友聚会。这篇文章帮你梳理这些习惯性时刻是怎么形成的，并给出可以提前准备的小调整，让这些场景不再自动和吸烟挂钩。","title":"饭后、咖啡和工作间隙，看清吸烟习惯藏在哪","type":"news","url":"https://quitsmok.site/news/notice-daily-smoking-triggers.html"},{"published":"2026-10-29","summary":"决定戒烟之后，先不急着开始。把理由写具体、摸清自己常在哪些场景吸烟、选定一个合适的日期并清理环境，再想好可以获得的支持。整理清楚这些事，动手时会更有方向，之后也可以随时回看和调整这份清单。","title":"准备戒烟，先整理自己的理由和一份准备清单","type":"news","url":"https://quitsmok.site/news/quit-reasons-and-prep-checklist.html"},{"published":"2026-10-29","summary":"认知疗法的思路是：先看清吸烟时的想法，再检验这些想法是否属实。从艾伦·卡尔的《这本书能让你戒烟》到循证的行为支持，改变认知都是戒烟的核心。","title":"换一个角度看烟瘾：认知疗法如何帮助戒烟","type":"news","url":"https://quitsmok.site/news/cognitive-approach-to-quitting-series-1.html"},{"published":"2026-10-29","summary":"戒烟记录不需要复杂：写下每天的基本情况、烟瘾出现的场景和当天的感受，几天后就能看到自己的规律。本文提供一份可以直接使用的模板。","title":"戒烟记录可以写什么：一份简单的记录模板","type":"news","url":"https://quitsmok.site/news/what-to-write-in-a-quit-journal.html"},{"published":"2026-10-29","summary":"在正式开始之前，把戒烟的理由写清楚，把家里的烟具清理掉，并告诉身边的人。一份简单的准备清单，能让开始这件事变得更容易。","title":"开始戒烟前，先整理理由和准备清单","type":"news","url":"https://quitsmok.site/news/organize-your-reasons-and-quit-checklist.html"},{"published":"2026-10-29","summary":"很多吸烟行为是被固定场景勾出来的：饭后、工作间隙、朋友聚会。学会识别这些触发场景，是调整习惯的第一步，也比单纯靠意志力更有效。","title":"饭后、工间与社交场合，如何识别吸烟习惯","type":"news","url":"https://quitsmok.site/news/notice-smoking-habits-in-daily-moments.html"}],"city":"","email":"","employees":0,"founded":0,"industry":"戒烟与健康生活","llms":"https://quitsmok.site/llms.txt","name":"戒烟日历","news_count":18,"sitemap":"https://quitsmok.site/sitemap.xml","summary":"戒烟日历是一个关注戒烟与健康生活的站点。","telephone":"","url":"https://quitsmok.site/"}