If you really want to quit smoking forever, we will walk you step by step through the steps of quitting smoking. You will learn how to prepare, how to quit, and how to avoid relapse. You will also learn how to make it easier to quit smoking.
You are probably at the stage where part of you want to get rid of this habit, and the other does not. You may be worried that you will fail. Put these thoughts aside. Think about why you want to break the habit and it will motivate you to succeed.
It doesn't matter how much or how long you smoked. If you quit now, your body will start to repair and serve you, even if you neglected its health for many years.
Nicotine addiction
The average smoker gets about 200 servings of nicotine per day and over 70, 000 per year. Ten puffs per cigarette, multiplied by 20 cigarettes per day, gives about 200 servings of nicotine per 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 as addictive as some drugs.
Nicotine withdrawal symptoms:
- Irritable
- Worry
- Difficult Concentration
- Headaches
- Gluttony
- Cigarette cravings
What happens when you quit nicotine? Smoking increases the number of nicotinic receptors in your brain. When you quit smoking, these receptors continue to expect nicotine. When they don't get it, they begin to adjust.
How long do nicotine withdrawal symptoms last?
Nicotine is eliminated from the body 72 hours after smoking cessation. Nicotine withdrawal symptoms usually peak 2–3 days after smoking cessation and disappear within 1–3 months. It takes at least 3 months for your brain chemistry to return to normal after you quit smoking. The last two symptoms are irritability and lethargy.
Any effective smoking cessation program must take into account this long adaptation period. This is why some doctors recommend that you gradually reduce your nicotine doses with nicotine replacement therapy. However, most people begin to feel better after 1 week, and symptoms usually resolve within 3 months.
How to quit smoking on your own: a step by step plan
A step-by-step plan includes the following steps:
- Make the decision to quit smoking
- Identify situations that increase your risk of smoking
- Get everything you need
- Select a date to quit smoking
- Tell everyone you know about your decision
- Remove anything that reminds of smoking
- Prepare to endure the first two weeks
- Develop a aging strategy
1. Make the decision 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've tried to quit smoking before and have failed, don't let that shake your confidence. The more you try, the more chances you have of success. Maybe you weren't ready last time. Maybe you haven't taken the right steps.
2. Identify situations that increase your 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 escape from 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, relax, or pamper yourself.
You should anticipate situations where the risk of smoking is particularly high. This will help you deal with temptation. Some common smoking situations are:
- Drinking coffee
- End of breakfast
- Driving
- Using the phone
- Stressful situations
- Drinking alcohol
- Social Events
Here are some strategies for dealing with temptations:
If you smoke over your morning coffee, have a coffee at work, where it will probably be more difficult for you to smoke.
If you smoke while driving, change your route. This will require you to be careful so you will not be on autopilot.
In case you are used to smoking after meals, after dinner, go for a walk, brush your teeth, do something.
Smoke while on the phone - squeeze the ball with your free hand instead. Try to be busy all the time. People often smoke out of idleness.
What if you can't resist? The best thing is to avoid all-or-nothing thoughts. Do not give up. You may not be able to resist, but not everything is lost.
The more you try to quit smoking, the better your chances of success.
3. Get everything you need to quit smoking
Every smoker knows that smoking creates oral addiction. When you quit, your brain will still crave the sensation of a cigarette in your mouth. As part of your smoking cessation plan, stock up on oral substitutes such as chewing gum, raw vegetables, carrot sticks, caramel, straws, and the like.
If you plan on using nicotine or smoking cessation medications, talk to your doctor. Learn how to use them, potential side effects, and what to look out for.
4. Select a quit date
A quit date is a commitment to yourself. This is important because it prepares you subconsciously. Pick a date next month. It doesn't have to be a special day. Avoid a day when you are busy, busy, or having an activity. Write down the selected date somewhere and look at the entry every day. Let your resolve grow as the date approaches.
If you are going to use medicines, your doctor may advise you to start using them right away. Ask your doctor when you should start taking pills.
5. Tell everyone you know about your decision
It will be easier to quit smoking if you have support. Pick people who you think will be useful to you. Tell them your plan and how they can help.
- Friends can help you distract yourself.
- They can listen to you.
- With the support of friends, your fight will become easier.
- But explain that you want easy conversations. Nothing major to stress your mind.
6. Delete all smoking reminders
Smoking, like any addiction, is about people, places, and things. Smoking attributes: cigarettes, matches, lighters and ashtrays. Get rid of them. Don't save anything "just in case. "
Freshen up the air at home, work, and in your car. The smell of cigarettes is definitely a trigger, especially at first.
7. Prepare to endure the first two weeks
The first two weeks are critical to your success. If you can be successful 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. Spoil yourself.
- Keep your hands busy. Twirl 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. Don't try to quit smoking alone.
- When you are alone with your temptations, you enable them to grow.
- Relax and breathe deeply.
Avoid provocative situations
- Do not interact with smokers. No matter how friendly and supportive your smoking friends are, they increase your risk of breaking out.
- Practice saying, “No thanks, I don't smoke anymore. ”
- If you feel the risk of smoking, leave immediately.
- A change of scenery might help.
Talk to yourself
Most temptations only last 10-20 minutes. Get distracted and the cravings will pass. Tell yourself:
- “I refuse to believe that smoking is stronger than me. ”
- "I will never smoke again. "
- “I decided to be a non-smoker. ”
- Here and Now.
8. Develop a strategy to preserve exposure
Don't think about quitting smoking for good. This may discourage you. Start now and the days will start to get longer.
Personal Care
Be kind to yourself. This is probably the most important and underrated condition for smoking cessation. You only believe that you deserve to be rewarded after long-term abstinence from smoking. But this is old thinking.
Don't try to diet by giving up a bad habit. You already have too many unpleasant sensations. Try eating more fruits and vegetables instead.
Celebrate your accomplishments
People who quit smoking tend to pay more attention to their failures. But don't underestimate how far you've come. Pamper yourself.
With the money you save on cigarettes, give yourself a treat once a week. Or save money for something bigger, like travel. Throw a party for yourself and your friends.
Stress Relief
Get 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 a few slow, deep breaths. Inhale through your nose and exhale through your mouth. Repeat this 5 times and you will feel relieved.
Support yourself
- When you really want to smoke, consider how persistent you have been until now.
- Remember your reasons for quitting smoking.
- Don't let your addiction win.
- Think about the benefits for your health, finances and family.
- Remind yourself that one cigarette pulls another.
- Start looking at yourself as a non-smoker. This is the ultimate goal. You stop thinking about smoking cessation.
Nicotine replacement therapy
Nicotine Replacement Therapy helps reduce the symptoms of nicotine withdrawal. Nicotine replacement therapy increases the likelihood 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 some kind of smoking cessation program and strategy is still needed.
IMPORTANT:The following is general medical information that does not include the individual. Some people may not be able to use nicotine replacement therapy due to allergies or other conditions. You should always consult with 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.
Nicotine patch.
It is convenient in that it provides long-term relief from nicotine withdrawal symptoms while requiring your attention only once a day. The nicotine patch is the most studied type of nicotine replacement therapy and increases your chances of quitting smoking by 50-70 percent.
Nicotine lozenges and nicotine gum.
They provide short-term relief from nicotine withdrawal symptoms. And they help keep the mouth occupied, which nicotine patch cannot.
The most effective smoking cessation combination is nicotine patch for long-term relief and nicotine lozenges for emergency.
Nicotine in lozenges or chewing gum is absorbed through the mucous membrane 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 lozenges. And you must not eat or drink while using them.
Nicotine lozenge is easier for most people to use than nicotine gum. The gum sticks to the tooth enamel.
How to use nicotine lozenges? Suck on the lollipop until completely dissolved, about 20-30 minutes. Do not gnaw or swallow lollipops.
How to use nicotine chewing gum? Chew the gum slowly until you taste or tingle in your mouth. Then pause until the taste is gone. Then chew it again to bring back the tingle and pause again.
Nicotine inhalers and nicotine nasal spray.
They are the fastest acting 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 long can nicotine replacement therapy 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 21 mg dose to 14 mg too quickly.
Can substitution therapy lead to overdose and nicotine poisoning?
Yes, if you use it incorrectly.
Here are some of the symptoms of nicotine overdose or nicotine poisoning:
- Excitement, worry, tremor
- Headache
- Rapid or uneven heartbeat
- Nausea, vomiting, abdominal pain, diarrhea
- Cold sweat, pallor
If you experience any of these symptoms, call your doctor. More serious symptoms of nicotine overdose or nicotine poisoning include:
- Visual or hearing impairment
- Dizziness or weakness
- Rapid breathing
- Disorientation in space
- Convulsions
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. It does not increase their risk of heart attacks and strokes. There is insufficient evidence to be absolutely certain that nicotine replacement therapy is safe for pregnant women. However, many doctors believe that substitution therapy is much safer than smoking.
Quitting smoking.
There are prescription drugs to help you quit smoking. Some of them can be used in conjunction with nicotine replacement therapy. Most should be started before smoking cessation and require a prescription.
IMPORTANT:This is general medical information and is not tailored to the individual. You should always consult with your doctor about your health issues.
Reasons to quit smoking
Here are just a few things you probably don't know about the dangers of smoking. This addiction causes more deaths each year than all of the following combined:
- Alcoholism
- Addiction
- Accident
- AIDS
If you are recovering from drug addiction or alcoholism, there is no point in dying from smoking.
Smoking kills 6 million people every year worldwide. More often smokers 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 diseases that smoking causes. There is no organ or system in your body that is not harmed by this addiction.
Here are some reasons why you should quit smoking:
- You are worried about your health
- You are worried about your addiction
- You know someone who has had health problems from smoking
- You are trying to be a positive role model for your family
- You want to save money
- Smoking costs between $ 2, 500 and $ 5, 000 a year. This is the price of a good holiday.
Facts about secondhand smoke
Secondhand smoke leads to the same deaths as regular smoking. There is no safe level. For non-smokers exposed to second-hand smoke, there is a higher risk:
- 25-30 percent more likely to develop heart disease and stroke
- 20-30 percent more likely to develop lung cancer
Children and secondhand smoke
Secondhand smoke has been shown to harm children's health and increase the risk of the following diseases:
- Asthma, pneumonia and bronchitis
- Ear infections
- Sudden Infant Death Syndrome
Isn't all of the above enough to quit smoking once and for all?