If you really want to quit smoking for good, we will guide you step by step through all the stages of quitting smoking.You will learn how to prepare, how to quit and how to avoid relapse.You will also learn how to make quitting smoking easier.
You're probably at the stage where part of you wants to kick the habit, but part of you doesn't.You may be worried that you will fail.Put these thoughts aside.Thinking about why you want to break a bad habit will give you the motivation to succeed.
It doesn't matter how much or how long you smoked.If you leave it now, your body will begin to recover and serve you even if you have neglected its health for many years.
Nicotine addiction
The average smoker takes about 200 nicotine puffs a day and more than 70,000 a year.Ten puffs per cigarette multiplied by 20 cigarettes per day equals about 200 nicotine servings per day.This is partly why smoking is so addictive.Your brain is constantly waiting for the next hit of nicotine.Studies have shown that nicotine is as addictive as some drugs.
Nicotine withdrawal symptoms:
- Nervousness
- nightmarish
- Difficulty concentrating
- Headache
- greediness
- Craving for cigarettes
What happens when you quit nicotine?Smoking increases the number of nicotine receptors in your brain.When you quit smoking, these receptors continue to wait for nicotine.When they don't understand, they start to adapt.
How long do nicotine withdrawal symptoms last?
Nicotine is eliminated from the body 72 hours after stopping smoking.Nicotine withdrawal symptoms usually peak 2-3 days after quitting smoking 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 this long adaptation period into account.This is why some doctors recommend gradually reducing nicotine doses using nicotine replacement therapy.However, most people start to feel better after 1 week and symptoms usually disappear within 3 months.
How to quit smoking on your own: a step-by-step plan
The step-by-step plan includes the following steps:
- Make the decision to quit smoking
- Identify situations that increase the risk of smoking
- Prepare everything you need
- Choose a date to quit smoking
- Tell everyone you know about your decision.
- Get rid of anything that reminds you of smoking
- Prepare to endure the first two weeks
- Develop a sustainability strategy
1. Decide to quit smoking
Determine the reasons why you quit a bad habit.Quitting smoking is hard.But you can win if you keep your goals in mind.If you've tried to quit smoking before and failed, don't let that shake your faith.The more you try, the more likely you are to succeed.Maybe you weren't prepared last time.Maybe you didn't take 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 take a break from your busy work schedule?Is this a moment where you can be alone with your thoughts?Most people smoke for the same reasons as alcoholics.It's 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.Here are some common situations that encourage you to smoke:
- Drinking coffee
- The end of the morning
- Driving a car
- Using your phone
- Stressful situation
- Alcohol consumption
- Social events
Here are some strategies for dealing with temptations:
If you smoke with your morning coffee, drink your coffee at work, where it will likely be more difficult for you to smoke.
If you smoke while driving, change lanes.This will require you to pay attention so you don't go on autopilot.
If you are used to smoking after eating, after dinner, go for a walk, brush your teeth, do something.
Smoke while talking on the phone - instead, squeeze a ball with your free hand.Try to be busy with something all the time.They often smoke simply out of laziness.
What to do if you can't resist?The best thing to do is to avoid all or nothing thinking.Don't give up.Maybe you couldn't stand it, but all is not lost.
The more you try to quit smoking, the more likely you are to succeed.
3. Prepare everything you need to quit smoking
Every smoker knows that smoking is orally addictive.When you quit smoking, 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, hard candies, straws, and the like.
If you are considering using nicotine or smoking cessation medications, talk to your doctor.Learn how to use them, possible side effects and what to watch out for.
4. Choose a date to quit smoking
A left date is a commitment to yourself.This is important because it prepares you unconsciously.Choose a date in the next month.It doesn't have to be a special day.Avoid a day when you are busy, busy or have an event.Write your chosen date somewhere and see the entry every day.Let your determination grow as the date approaches.
If you are going to use medications, your doctor may tell you to start using them right away.Ask your doctor when you should start taking the pills.
5. Tell everyone you know about your decision.
Quitting smoking will be easier if you have support.Choose people who you think will help you.Tell them your plan and how they can help you.
- Friends will help you take your mind off things.
- They can hear you.
- With the support of your friends, your fight will become easier.
- But explain that you need to talk about light topics.Nothing serious that will add stress to you.
6. Remove all smoking reminders
Smoking, like any addiction, is associated with people, places and things.Smoking attributes: cigarettes, matches, lighters and ashtrays.Get away from them.Don't save anything "just in case".
Freshen the air at home, at work and in the car.The smell of cigarettes is definitely a trigger, 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 the first time, your chances of quitting increase significantly.Try to stay distracted, stay busy and take care of yourself.Have fun and avoid stress.
Take your time
Spend time with friends more often.Go for a walk, ride a bike, go to the gym or the cinema.Pamper yourself.
- Keep your hands busy.Roll a pen or something else in your fingers.
- Drink more water.
- Meet people who can help you.Everyone understands how difficult it is for you.Do not try to quit smoking alone.
- If you are left alone with your temptations, you give them the opportunity to grow.
- Relax and breathe deeply.
Avoid provocative situations
- Don't hang out with smokers.No matter how friendly and supportive your smoking friends are, they increase your risk of relapse.
- Practice saying, "No thanks, I don't smoke anymore."
- If you feel threatened by smoking, quit immediately.
- A change of scenery can help.
Talk to yourself
Most temptations only last 10-20 minutes.Take a break and the craving 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 sustainability strategy.
Don't think of quitting smoking forever.This can be discouraging.Start now and the days will start adding up one after the other.
Self care
Be kind to yourself.This is probably the most important and underrated part of quitting smoking.You believe that you deserve rewards only after you have quit smoking for a long time.But this is old thinking.
Don't try to diet by giving up a bad habit.You already have a lot of unpleasant feelings.Instead, try eating more fruits and vegetables.
Celebrate your achievements
People who quit smoking tend to pay more attention to their failures.But don't underestimate how far you've come.Treat yourself.
Use the money you save on cigarettes to treat yourself once a week.Or save money for something bigger, like travel.Organize a party for you and your friends.
What to do when you are stressed
Get plenty of rest and eat healthy foods.Lack of sleep and excessive sugar consumption can cause you.
Give your mouth something to eat, such as chewing gum, raw vegetables or carrot sticks.
Stress is a common reason for smoking.Relax by taking a few slow, deep breaths.Breathe in through your nose and out through your mouth.Repeat this 5 times and you will feel relief.
Support yourself
- When you really want to smoke, think about how persistent you've been up until now.
- Don't forget your reasons for quitting.
- Don't let your addiction win.
- Consider the benefits to your health, finances and family.
- Remind yourself that one cigarette leads to another.
- Start seeing yourself as a non-smoker.This is the ultimate goal.You stop thinking about the fact that you should refrain from smoking.
Nicotine replacement therapy
Nicotine replacement therapy helps reduce nicotine withdrawal symptoms.Nicotine replacement therapy increases the likelihood of successfully quitting smoking by 50-70 percent.However, it does not replace smoking cessation strategies.It relieves physical dependence on nicotine, but does not treat behavioral or psychological dependence.So some kind of smoking cessation program and strategy is still needed.
IMPORTANT:The following is general medical information that does not take into account the individual characteristics of a particular person.Some people may not be able to use nicotine replacement therapy because of 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, the mouth, and the respiratory tract.Here are some important points to help you make your decision.
Nicotine patch.
It's convenient because it provides long-lasting relief from nicotine withdrawal while only requiring your attention once a day.The nicotine patch is the most studied type of nicotine replacement therapy and increases the chances of quitting smoking by 50 to 70 percent.
Nicotine lozenges and nicotine gum.
They provide short-term relief from nicotine withdrawal symptoms.And they help keep your mouth busy in a way that a nicotine patch can't.
The most effective combination for quitting smoking is a nicotine patch for long-term relief and nicotine tablets for emergency use.
Nicotine in tablets or gum is absorbed through the mucous membrane of the mouth and 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 should not eat or drink while using them.
Most people find nicotine lozenges easier to use than nicotine gum.Gum sticks to tooth enamel.
How to use nicotine tablets?Soak the lollipop until completely dissolved, 20 to 30 minutes.Do not bite the candy or swallow it.
How to use nicotine gum?Chew the gum slowly until you feel a taste or tingling sensation in your mouth.Then pause until the taste disappears.Then chew again to bring back the tingling sensation and rest again.
Nicotine inhalers and nicotine nasal sprays.
They are the fastest acting of all nicotine replacement products.However, they have an increased risk of addiction.They mimic smoking, which makes them attractive.
Both nicotine inhalers and nasal sprays are available with a doctor's prescription.
How long can you use nicotine replacement therapy?
For the period of time 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 approval.
Most people go back to smoking if they cut the full 21 mg dose to 14 mg too quickly.
Can replacement therapy lead to overdose and nicotine poisoning?
Yes, if you use it wrong.
Here are some symptoms of nicotine overdose or poisoning:
- Excitement, restlessness, trembling
- Headache
- Fast or uneven heartbeats
- Nausea, vomiting, abdominal pain, diarrhea
- Cold sweat, paleness
If you have any of these symptoms, call your doctor.More serious symptoms of nicotine overdose or poisoning include:
- Sight or hearing impairment
- Dizziness or weakness
- Rapid breathing
- Disorientation in space
- Convulsions
If these symptoms appear, you should call emergency services.
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 not enough data 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.
Quitting smoking.
There are prescription medications that can help you quit smoking.Some of these can be used in conjunction with nicotine replacement therapy.Most must be started before you quit smoking and require a prescription.
IMPORTANT:This is general medical information and is not tailored to a specific individual.You should always consult your doctor about your health issues.
Reasons to quit smoking
Here are just a few things you may not know about the dangers of smoking.This bad habit causes more deaths each year than all of the following combined:
- Alcoholism
- Drug addiction
- Road accident
- AIDS
If you are being treated for drug addiction or alcoholism, there is no point in dying from smoking afterwards.
Smoking kills 6 million people worldwide every year.Smokers are more likely to die from heart disease and stroke than from lung cancer.
Smoking causes type 2 diabetes. Smokers are 30 to 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 damaged by this addiction.
Here are some reasons why you should quit smoking:
- Are you worried about your health?
- Are you worried about your addiction?
- Do you know someone who has had health problems due to smoking?
- You are trying to be a positive role model for your family.
- Want to save money?
- Smoking costs between $2,500 and $5,000 a year.This is the price of a good vacation.
Facts about secondhand smoke.
Passive smoking causes the same types of deaths as regular smoking.There is no safe level.Non-smokers exposed to secondhand smoke are at higher risk for:
- 25-30 percent more likely to develop heart disease and stroke
- 20-30 percent more likely to get lung cancer
Children and passive smoking
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
Are all of the above not enough to quit smoking once and for all?