If you really want to quit smoking forever, we will walk you step by step through the steps to quit smoking. You will learn how to prepare, how to quit smoking, and how to avoid relapses. You will also learn how to make quitting smoking easier.
You are probably at the stage where one part of you wants to break this habit, and the other part doesn't. You may be worried about failing. Put those thoughts aside. Think about the reasons why you want to break this habit and it will motivate you to be successful.
It doesn't matter how long or how long you smoke. If you stop 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 per day and over 70, 000 per year. Ten puffs per cigarette, multiplied by 20 cigarettes per day, results in approximately 200 servings of nicotine per day. This is part of the reason smoking is so addicting. Your brain is constantly waiting for the next dose of nicotine. Research has shown that nicotine is as addictive as some drugs.
Symptoms of nicotine withdrawal:
- Irritable
- Concern
- Concentration difficult
- Headache
- Gluttony
- Cigarette craving
What happens when you stop nicotine? Smoking increases the number of nicotine receptors in your brain. When you stop smoking, these receptors keep waiting for nicotine. When they don't understand, they start to adjust.
How long do the symptoms of nicotine withdrawal last?
Nicotine is eliminated from the body 72 hours after stopping smoking. Nicotine withdrawal symptoms usually peak 2 to 3 days after quitting and go away within 1 to 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 adjustment period into account. This is why some doctors recommend that you gradually reduce your nicotine doses with nicotine replacement therapy. However, most people start to feel better after 1 week, and symptoms usually go away within 3 months.
How to quit smoking on your own: a step by step plan
A step-by-step plan includes the following steps:
- Making the decision to quit smoking
- Identify situations that increase your risk of smoking
- Get everything you need
- Select a date to quit smoking
- Let everyone you know know about your decision
- Remove anything reminiscent of smoking
- Prepare to endure the first two weeks
- Develop an aging strategy
1. Make the decision to quit smoking
Identify the reasons why you quit 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 failed, don't let it undermine your confidence. The more you try, the more likely you are to be successful. Maybe you weren't ready the last time. You may not have 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 smokeIs this a way to escape your busy work schedule? Is this a time when you can be alone with your thoughts? Most people smoke for the same reasons alcoholics do. This is the opportunity to get away from it all, to relax or to be pampered.
You must anticipate situations where the risk of smoking is particularly high. It will help you deal with temptation. Some common smoking situations are:
- Drink coffee
- End of breakfast
- Conduct
- Using the phone
- Stressful situations
- Drink alcohol
- Social events
Here are some strategies for dealing with temptations:
If you smoke around your morning coffee, grab a coffee at work, where it will probably be more difficult for you to smoke.
If you smoke while driving, change your route. You'll have to be careful not to be on autopilot.
If you have a habit of smoking after meals, after dinner, go for a walk, brush your teeth, do something.
Smoke on the phone - instead squeeze the ball with your free hand. Try to be busy all the time. People often smoke out of idleness.
What if you can't resist? Your best bet is to avoid all-or-nothing thoughts. Do not give up. You might not be able to take it, but all is still not 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 is oral addiction. When you stop, your brain will still want to feel a cigarette in your mouth. As part of a quit smoking plan, stock up on oral substitutes like chewing gum, raw vegetables, carrot sticks, caramel, straws, etc.
If you plan to use nicotine or drugs to quit smoking, talk to your doctor. Find out how to use them, potential side effects, and things to look out for.
4. Select a stop date
A quit date is a commitment to yourself. This is important because it unconsciously prepares you. Pick a date next month. It doesn't have to be a special day. Avoid a day when you are busy, busy or active. Note the selected date somewhere and look at the entry every day. Let your resolve grow as the date draws near.
If you are going to use any medicines, your doctor may advise you to start using them immediately. Ask your doctor when you should start taking the pills.
5. Let everyone you know know about your decision
It will be easier to quit smoking if you have support. Pick people who you think will be helpful to you. Tell them your plan and how they can help you.
- Friends can help distract you.
- They can listen to you.
- With the support of friends, your fight will become easier.
- But explain that you want easy conversations. Nothing serious to stress your mind.
6. Delete all smoking reminders
Smoking, like any addiction, is about people, places and things. Characteristics of smoking: cigarettes, matches, lighters and ashtrays. Get rid of them. Do not save anything “just in case”.
Freshen the air at home, at 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 are successful the first time around, 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 more time with your friends. Go for a walk, ride a bike, go to the gym or go to the movies. Treat yourself.
- Keep your hands busy. Spin 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 on your own.
- When you are alone in the face of your temptations, you allow them to grow.
- Relax and take a deep breath.
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.
Do you speak
Most temptations only last 10 to 20 minutes. Be distracted and the cravings will pass. Tell yourself:
- "I refuse to believe that smoking is stronger than me. "
- “I will never smoke again. ”
- “I have decided not to smoke. "
- Here and now.
8. Develop a strategy to preserve exposure
Don't think about quitting smoking for good. It can put you off. Start now and the days will start to grow longer.
Personal care
Be kind to yourself. This is probably the most important and underrated condition of stopping smoking. You only believe that you deserve to be rewarded after a long abstinence from smoking. But it's an old thought.
Don't try to diet by giving up a bad habit. You already have too many unpleasant feelings. Instead, try eating more fruits and vegetables.
Celebrate your accomplishments
People who quit smoking tend to pay more attention to their failures. But don't underestimate how far we've come. Take care of yourself.
With the money you save on cigarettes, treat yourself to a treat once a week. Or save money for something bigger, like travel. Throw a party for you 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. Breathe in through your nose and breathe out through your mouth. Repeat this 5 times and you will feel relieved.
Support each other
- When you really feel like a smoke, think about your persistence so far.
- Don't forget the reasons why you quit smoking.
- Don't let your addiction win out.
- Think about the benefits to your health, finances, and family.
- Remember that one cigarette makes another.
- Start to think of yourself as a non-smoker. This is the ultimate goal. You stop thinking about quitting smoking.
Nicotine replacement therapy
Nicotine replacement therapy helps reduce symptoms of nicotine withdrawal. Nicotine replacement therapy increases the chances of successful quitting by 50-70%. However, it is not a substitute for smoking cessation strategies. It relieves physical dependence on nicotine, but does not address behavioral or psychological addiction. So some sort of smoking cessation program and strategy is still needed.
IMPORTANT:This 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 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 only requiring your attention 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%.
Nicotine lozenges and nicotine gum.
They provide short-term relief from nicotine withdrawal symptoms. And they help keep your mouth busy, which the nicotine patch can't.
The most effective combination for quitting smoking is the nicotine patch for long-term relief and the nicotine lozenges for emergencies.
The nicotine contained in lozenges or chewing gum is absorbed by the mucous membrane of the mouth and not by 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.
Nicotine lozenge is easier to use for most people than nicotine gum. The gum adhere to the tooth enamel.
How to use the nicotine lozenges? Suck on the pacifier until completely dissolved, about 20-30 minutes. Do not bite or swallow the lollipops.
How to use nicotine chewing gum? Slowly chew the gum until you taste or tingle in your mouth. Then take a break until the taste is gone. Then chew it again to bring back the tingling and pause again.
Nicotine inhalers and nicotine nasal spray.
These are the fastest nicotine replacement products available. However, they have an increased risk of addiction. They imitate cigarettes, which makes them attractive.
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 is a good idea to use the patch for a total of 3-5 months if you have permission from your doctor.
Most people resume smoking if they reduce the full dose from 21 mg to 14 mg too quickly.
Can substitution therapy lead to overdose and nicotine poisoning?
Yes, if you are not using it correctly.
Here are some of the symptoms of a nicotine overdose or nicotine poisoning:
- Excitement, worry, tremors
- Headache
- Fast or irregular heartbeat
- Nausea, vomiting, abdominal pain, diarrhea
- Cold sweats, pallor
If you experience any of these symptoms, call your doctor. More serious symptoms of a 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 attack and stroke. 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.
Quit smoking.
There are prescription drugs available to help you quit smoking. Some of these can be used in conjunction with nicotine replacement therapy. Most must be started before quitting and require a prescription.
IMPORTANT:This is general medical information and is not tailored to the individual. You should always consult your doctor about your health concerns.
Reasons to quit smoking
Here is some information you probably don't know about the dangers of smoking. This addiction causes more deaths each year than all of the following combined:
- Alcoholism
- Dependency
- Accident
- AIDS
If you are recovering from drug or alcohol addiction, there is no point dying from smoking.
Smoking kills 6 million people every year around the world. More often smokers die from heart disease and stroke than from lung cancer.
Smoking causes type 2 diabetes. Smokers are 30-40% more likely to develop diabetes. These are just a few of the diseases 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:
- You worry about your health
- Worried about your dependency
- You know someone who has had health problems from 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 per year. That's the price of a good vacation.
Facts about second-hand smoke
Second-hand smoke causes the same deaths as regular smoking. There is no level of security. For non-smokers exposed to second-hand smoke, the risk is higher:
- 25-30% more likely to develop heart disease and stroke
- 20 to 30% more likely to develop lung cancer
Children and second-hand smoke
Second-hand smoke has been shown to harm children's health and increase the risk of contracting the following diseases:
- Asthma, pneumonia and bronchitis
- Ear infections
- Sudden Infant Death Syndrome
Aren't all of the above enough to quit smoking once and for all?