If you really want to quit smoking forever, we will walk you through the smoking cessation steps. You will learn how to prepare, how to give up, and how to avoid relapse. You will also learn how to make it easier to quit smoking.
You are probably at the stage where some of you want to get rid of this habit, and the other does not. You may worry that you will not fail. Put these thoughts aside. Think about why you want to break the habit and this will motivate you to succeed.
It does not matter how much or how long you smoke. If you rest now, your body will begin to heal and serve you, even if you have neglected its health for many years.
Nicotine addiction
The average smoker receives about 200 servings of nicotine a day and over 70, 000 a year. Ten cigarette powders, multiplied by 20 cigarettes a day, provide about 200 servings of nicotine a day. This is partly why smoking is so addictive. Your brain is constantly waiting for the next dose of nicotine. Research has shown that nicotine is just as addictive as some drugs.
Symptoms of nicotine withdrawal:- Concerned
- Difficulty concentrating
- Headache
- Cigarette cravings
what happens when you remove nicotine? Smoking increases the number of nicotinic receptors in your brain. When you quit smoking, these receptors continue to block nicotine. When they do not get it, they start to adjust.
How long do nicotine withdrawal symptoms last?
Nicotine is eliminated from the body 72 hours after smoking cessation. Symptoms of nicotine withdrawal usually arrive 2-3 days after smoking cessation and disappear within 1-2 months. It takes at least 3 months for your brain chemistry to return to normal after you quit smoking. The last two symptoms are nervousness and lethargy.
Any effective smoking cessation program should consider this long period of adaptation. This is why some doctors recommend that you gradually reduce nicotine doses with nicotine replacement therapy. However, most people start to feel better after 1 week, and the symptoms usually resolve within 3 months.
How to quit smoking on your own: step-by-step plan
A step-by-step plan includes the following steps:
- Make the decision to quit smoking
- Identify situations that increase the risk of smoking
- Get everything you need
- Choose a date to quit smoking
- Tell everyone you know about your decision
- Remove anything reminiscent of smoking
- Prepare to endure the first two weeks
- Develop an aging strategy
1. Decide to quit smoking
Identify your reasons for quitting a bad habit. Quitting smoking is difficult. But you can win if you keep your goals in mind. If you have tried to quit smoking before and you have failed, do not let this shake your confidence. The more you try, the more chances you have of success. Maybe you weren’t ready last time. You may not have taken the right steps.
2. Identify situations that increase the risk of smoking
Smoking is not just a physical addiction to nicotine. It is also a psychological addiction. Why do you smoke? Is this a way to get rid of your busy work schedule? Is this a moment when you can be alone with your thoughts? Most people smoke for the same reasons as alcoholics. This is a chance to escape, rest, or pet.
You need to anticipate situations where the risk of smoking is particularly high. This will help you cope with the temptation. Some common smoking situations are:
- Drinking coffee
- End of morning
- Using the phone
- Stressful situation
- Drinking alcohol
- Social Events
Here are some strategies for dealing with temptation:
If you smoke during your morning coffee, drink a coffee at work, where it will surely be harder for you to smoke.
If you smoke while driving, change your route. This will require you to be careful not to automate.
If you are used to smoking after meals, after dinner, go for a walk, brush your teeth, do something.
Smoking while on the phone - squeeze the ball with your free hand. Try to be busy all the time. People often smoke out of vanity.
What if you do not resist? The best thing is to avoid thoughts all or nothing. Do not give up. You may not be able to endure it, but all is not lost.
The more you try to quit smoking, the better your chances of success.
3. Get everything you need to quit smoking
smdo smoker knows that smoking creates mouth addiction. When you rest, your brain will still crave the sensation of a cigarette in your mouth. As part of your smoking cessation plan, reserve oral substitutes such as chewing gum, raw vegetables, carrot sticks, caramel, straw, and the like.
If you plan to use nicotine or smoking cessation medications, talk to your doctor. Learn how to use them, possible side effects, and what to look for.
4. Choose a date left
A date left is a commitment to yourself. This is important because it prepares you subconsciously. Choose a date next month. It does not have to be a special day. Avoid a day when you are busy, busy or have an activity. Write the selected date somewhere and check the entry every day. Let your decision grow as the date approaches.
If you are going to take medication, your doctor may advise you to start taking it immediately. Ask your doctor when you should start taking the pill.
5. Tell everyone you know about your decision
It will be easier to quit smoking if you have support. Pick people you think will be helpful to you. Tell them your plan and how they can help.
- Friends can help you distract yourself.
- They can hear you.
- With the support of friends, your fight will become easier.
- But explain that you want easy conversations. Nothing important to stress your mind.
6. Delete all smoking memories
Smoking, like any addiction, is about people, places and things. Characteristics of smoking: cigarettes, matches, lighters and ashtrays. Get rid of them. Do not spare anything "just in case".
Clean the air in your home, work and car. The smell of cigarettes is definitely a test, especially in the beginning.
7. Prepare to endure the first two weeks
The first two weeks are critical to your success. If you can be successful for the first time, your chances of quitting smoking are greatly increased. Try to be distracted, always busy and take care of yourself. Have fun and avoid stress.
Take your time
Spend time with your friends more often. Go for a walk, ride a bike, go to the gym or go to the movies. Break yourself.
- Keep your hands busy. Roll a pen or something in your fingers.
- Drink plenty of water.
- Meet people who can help you. Everyone understands how difficult it is for you. Do not try to quit smoking alone.
- When you are alone with your temptations, you allow them to grow.
- Relax and take a deep breath.
Avoid provocative situations
Talk to yourself Most temptations last only 10-20 minutes. Do not be confused and the desires will pass. Say to yourself: Do not think about quitting smoking for good. This can discourage you. Start now and the days will begin to lengthen. Personal Care
Be kind to yourself. This is probably the most important and underestimated condition for smoking cessation. You only believe that you deserve to be rewarded after long-term abstinence from smoking. But this is old thinking. Do not try to feed by giving up a bad habit. You already have a lot of uncomfortable sensations. Instead, try to eat more fruits and vegetables. Celebrate your achievements People who quit smoking tend to pay more attention to their failures. But do not underestimate how far you have come. Bend yourself. With the money you save on cigarettes, give yourself a treat once a week. Or save money on something bigger, like travel. Have a party for yourself and your friends. Stress Relief Take plenty of rest and eat healthy foods. Lack of sleep and excessive sugar consumption can provoke you. Occupy your mouth with something like chewing gum, raw vegetables, carrot sticks. Stress is a common cause of smoking. Relax with some slow, deep breaths. Inhale through the nose and exhale through your mouth. Repeat this 5 times and you will feel relieved. Support yourself Nicotine replacement therapy helps reduce nicotine withdrawal symptoms. Nicotine replacement therapy increases the chance of successful smoking cessation by 50-70 percent. However, it does not replace smoking cessation strategies. It relieves physical addiction to nicotine but does not address behavioral or psychological addiction. So you still need some kind of smoking cessation program and strategy. IMPORTANT:Below is general medical information that does not involve the individual. Some people may not be able to use nicotine replacement therapy due to allergies or other conditions. You should always consult your doctor about your health. What types of nicotine replacement therapy are there? There are three categories of nicotine replacement therapy: nicotine, which is absorbed through the skin, mouth and respiratory tract. Here are some important points to help you make your decision. pieces of nicotine. is convenient as it provides long-term relief from nicotine withdrawal symptoms while requiring your attention only once a day. Nicotine seed is the most studied type of nicotine replacement therapy and increases your chances of quitting smoking by 50-70 percent. Nicotine licking and nicotine gum. They offer short-term relief from nicotine withdrawal symptoms. And they help keep the mouth busy, which nicotine can not. The most effective combination of smoking cessation is nicotine snacks for long-term relief and emergency nicotine fluids. Nicotine in licking or chewing gum is absorbed through the mucosa of the mouth, not through the stomach. Food and drink can affect the absorption of nicotine. Therefore, you should not eat or drink for at least 15 minutes before using nicotine gum or licking. And you should not eat or drink while using them. Nicotine licking is easier for most people to use than nicotine gum. The gum sticks to the tooth enamel. How to use nicotine chips? Inhale on the latch, until completely dissolved, about 20-30 minutes. Do not swallow or swallow crustaceans. How to use nicotine gum? Chew the gum slowly until it tastes good or rinse your mouth. Then pause until the taste is gone. Then chew again to return the needle and pause again. Nicotine inhalers and nicotine nasal spray. They are the fastest nicotine replacement products available. However, they have an increased risk of addiction. They mimic cigarette smoking, which makes them attractive. Both nicotine inhalers and nasal sprays are available by prescription. How much nicotine replacement therapy can be used? Within the time period indicated on the label. For example, 8, 10 or 12 weeks. It makes sense to use the patch for a total of 3 to 5 months if you have your doctor's permission. Most people return to smoking if they cut the full dose from 21 mg to 14 mg too soon. Can replacement therapy lead to nicotine overdose and poisoning? Yes, if you use it incorrectly. Here are some symptoms of nicotine overdose or nicotine poisoning: If you have any of these symptoms, call your doctor. The most serious symptoms of nicotine overdose or nicotine poisoning include: Emergency services should be called for these symptoms. How safe is nicotine replacement therapy? Nicotine replacement therapy is considered safe for smokers with cardiovascular disease. This does not increase their risk for heart attacks and strokes. There is not enough evidence to be absolutely sure that nicotine replacement therapy is safe for pregnant women. However, many doctors believe that replacement therapy is much safer than smoking. Quit smoking. There are over-the-counter medications to help you quit smoking. Some of them can be used in conjunction with nicotine replacement therapy. Most should start before quitting smoking and seek a prescription. IMPORTANT:This is general medical information and is not appropriate for the individual. You should always consult your doctor about your health problems. Here are just a few things you probably do not know about the dangers of smoking. This addiction causes more deaths each year than all of these combined: If you are recovering from drug addiction or alcoholism, it makes no sense to die from smoking. Smoking kills 6 million people each year worldwide. Smokers are more likely to die from heart disease and stroke than from lung cancer. Smoking causes type 2 diabetes. Smokers are 30-40 percent more likely to develop diabetes. These are just some of the illnesses caused by smoking. There is no organ or system in your body that is not damaged by this addiction. Here are some reasons why you should quit smoking: Facts about secondhand smoke Secondhand smoke leads to the same deaths as regular smoking. There is no safe level. For non-smokers exposed to secondhand smoke, there is a higher risk: Children and secondhand smoke Secondhand smoke has been shown to harm children's health and increase the risk of the following diseases: Aren't all of the above enough to quit smoking once and for all?8. Develop a strategy to maintain exposure
Nicotine replacement therapy
Reasons to quit smoking