If you really want to quit smoking forever, we'll walk you step-by-step through smoking cessation steps. You will learn how to prepare, how to leave, and how to avoid coming back. You will also learn how to make it easier to quit smoking.
You are probably at the stage where you want to get rid of this habit and not others. You may be worried that you will not succeed. 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 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 dependence
The average smoker gets about 200 servings of nicotine a day and over 70, 000 a year. Ten cigarette smokers, multiplied by 20 cigarettes a day, gives 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. Studies have shown that nicotine is as addictive as some medications.
Symptoms of nicotine withdrawal:
- Irritable
- Concerned
- Severe concentration
- Headache
- Deservation
- Cigarette craving
What happens when you quit nicotine? Smoking increases the number of nicotine receptors in your brain. When you stop smoking, these receptors still expect nicotine. When they don't get it, they start adjusting.
How long do nicotine withdrawal symptoms last?
Nicotine is eliminated from the body 72 hours after smoking cessation. Symptoms of nicotine withdrawal usually reach 2-3 days after smoking cessation and disappear within 1-3 months. It takes at least 3 months for brain chemistry to return to normal after you stop smoking. The last two symptoms are irritability and lethargy.
Any effective smoking cessation program must take into account this long period of adjustment. Therefore, some doctors recommend that you gradually reduce your nicotine dose with nicotine replacement therapy. However, most people start to feel better after 1 week and the symptoms usually build up 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 a decision to quit smoking
- Identify situations that increase the risk of smoking
- Get everything you need
- Select a smoking cessation date
- Tell everyone you know about your decision
- Remove anything resembling smoking
- Prepare for the first two weeks
- Develop an aging strategy
1. Make a decision to quit smoking
Identify the reasons for quitting a bad habit. Quitting smoking is hard. But you can win if you have goals in mind. If you’ve tried to quit smoking before and failed, don’t let that shake your confidence. The more you try, the better your chances of success. Maybe you weren’t ready last time. You may not have taken the correct steps.
2. Identify situations that increase the risk of smoking
Smoking is not just a physical nicotine addiction. It is also a psychological addiction. Why do you smoke? Is that a way to get away from your busy work schedule? Is this the moment when you can be alone with your thoughts? Most people smoke for the same reasons as alcoholics. This is an opportunity to escape, relax or cuddle.
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
- Drive
- Using the phone
- Stressful situations
- Drinking alcohol
- Social events
Here are some strategies for dealing with temptations:
If you smoke morning coffee, drink coffee at work, where you will probably find it harder to smoke.
If you smoke while driving, change your route. Therefore, you will have to be careful not to be on autopilot.
In case you are used to smoking after meals, go for a walk after dinner, 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 unemployment.
What if you can't resist? It is best to avoid all-or-nothing. Don't give up. You may not be able to stand 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 creates an oral addiction. When you give up, your brain will still crave a cigarette in your mouth. As part of a smoking cessation plan, stock up on oral supplements like chewing gum, raw vegetables, carrot sticks, caramel, straws, and the like.
If you plan to use 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 the departure date
Closing date is an obligation to yourself. This is important because it subconsciously prepares you. Choose the date of the next month. It doesn’t have to be a special day. Avoid the day when you are busy, busy or have an activity. Write down the date you selected somewhere and look at the entry each day. Let your determination grow as the date approaches.
If you are going to use medication, your doctor may advise you to start using it immediately. Ask your doctor when you should start taking the tablets.
5. Tell everyone you know about your decision
Quit smoking if you have support. Choose people you think will be useful to you. Tell them your plan and how they can help you.
- Friends can help distract you.
- I can listen to you.
- With the support of friends, the fight will become easier for you.
- But explain that you want easy conversations. Nothing significant would burden your mind.
6. Delete all smoking reminders
Smoking, like any addiction, refers to people, places and things. Smoking attributes: cigarettes, matches, lighters and ashtrays. Get rid of them. Don't save anything "just in case. "
Refresh the air at home, at work and in the car. The smell of cigarettes is definitely a trigger, especially in the beginning.
7. Prepare for the first two weeks
The first two weeks are key to your success. If you manage to be successful the first time, your chances of quitting smoking increase greatly. Try to be distracted, always busy and take care of yourself. Have fun and avoid stress.
Take the time
Spend more time with friends. Go for a walk, ride a bike, go to the gym or to the movies. Pamper yourself.
- Keep your hands busy. Twist the pen or something in your fingers.
- Drink plenty of water.
- Meet people who can help you. Everyone understands how hard it is for you. Do not try to quit smoking on your own.
- When you are alone with your temptations, you allow them to grow.
- Relax and take a deep breath.
Avoid provocative situations
- Do not interact with smokers. No matter how kind and supportive your smoking friends are, they increase your risk of outbreaks.
- Practice saying, “No thanks, I don’t smoke anymore. “
- If you feel the risk of smoking, go immediately.
- Changing the landscape can help.
Talk to yourself
Most temptations only last 10-20 minutes. Relax and the craving will pass. Say to 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 an exposure conservation strategy
Don't think about quitting forever. It can 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 underestimated condition of smoking cessation. You just believe you deserve to be rewarded after prolonged abstinence from smoking. But this is old thinking.
Don't try to give up a bad habit on a diet. You already have too many unpleasant sensations. Try to eat more fruits and vegetables.
Celebrate your achievements
People who quit smoking have more attention to pay to their failures. But don’t underestimate how far you’ve come. Pamper yourself.
With the money you save on cigarettes, treat yourself to a treat once a week. Or save money for something bigger, like travel. Have fun for yourself and your friends.
Stress Management
Rest and eat healthy food. Lack of sleep and excessive sugar consumption can cause you.
Close 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 relief.
Support
- When you really want to smoke, think about how persistent you've been so far.
- Remember your reasons for quitting smoking.
- Don't let your addiction win.
- Consider the benefits to your health, finances and family.
- Remind yourself that one cigarette pulls another.
- Start looking at yourself as a non-smoker. That is the ultimate goal. You stop thinking about quitting smoking.
Nicotine replacement therapy
Nicotine replacement therapy helps reduce the symptoms of nicotine withdrawal. Nicotine replacement therapy increases the probability of successful smoking cessation by 50-70 percent. However, this does not replace smoking cessation strategies. It relieves physical dependence on nicotine, but does not address behavioral or psychological dependence. So, some kind of smoking cessation program and strategy is still needed.
IMPORTANT:The following are general medical information that does not include an individual. Some people may not be able to use nicotine replacement therapy due to allergies or other conditions. Always consult your doctor about your health.
What are the types of nicotine replacement therapy?
There are three categories of nicotine replacement therapy: nicotine that is absorbed through the skin, mouth, and respiratory tract. Here are some important things to help you make a decision.
Nicotine patch.
It is convenient that it relieves the symptoms of nicotine withdrawal in the long run, and requires your attention only once a day. The nicotine patch is the most watched 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 that the nicotine patch can't.
The most effective combination of smoking cessation is a nicotine patch for long-term relief and nicotine lozenges for emergencies.
Nicotine in pastes or chewing gums is absorbed through the lining of the mouth, not through the stomach. Food and drink can affect nicotine absorption. 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? Dry the lollipop until completely dissolved, about 20-30 minutes. Do not bite or swallow lollipops.
How to use nicotine chewing gum? Chew the gum slowly until you feel or tingling in your mouth. Then pause until the taste disappears. Then chew it again to restore the jitters and pause.
Nicotine inhalers and nicotine nasal spray. <strong <
These are the fastest acting nicotine supplements. However, the risk of addiction is increased. 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 deadline stated on the label. For example, 8, 10 or 12 weeks. If you have a doctor's permission, it makes sense to use the patch for a total of 3 to 5 months.
Most people return to smoking if they reduce the dose from 21 mg to 14 mg too quickly.
Can replacement therapy lead to nicotine overdose and poisoning? <strong <
Yes, if you use it incorrectly.
Here are some of the symptoms of nicotine overdose or nicotine poisoning:
- Excitement, worry, tremor
- Headache
- Fast or uneven heartbeat
- Nausea, vomiting, abdominal pain, diarrhea
- Cold sweat, pale
If you experience any of these symptoms, call your doctor. More serious symptoms of nicotine overdose or nicotine poisoning include:
- Impaired vision or hearing
- Dizziness or weakness
- Fast breathing
- Disorientation in space
- Convulsions
These symptoms should be called to the emergency department.
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 evidence to be absolutely certain 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 prescription drugs to help you quit smoking. Some of them can be used in combination with nicotine replacement therapy. Most should start before quitting smoking and require a prescription.
IMPORTANT:This is general medical information and is not tailored to the individual. Always consult your doctor about your health problems.
Reasons for quitting 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 in combination:
- Alcoholism
- Dependence
- Accident
- AIDS
If you are recovering from drug addiction or alcoholism, there is no point in dying from smoking.
Smoking kills 6 million people worldwide each year. Smokers die more often from heart attacks and strokes 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 dependent on this addiction.
Here are some reasons why you should quit smoking:
- You are worried about your health
- You're 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
- Want to save money
- Smoking costs between $ 2, 500 and $ 5, 000 a year. This is the price of a good vacation.
Used Smoke Facts
A second-hand smoker leads to the same death as regular smoking. There is no safe level. For non-smokers exposed to secondhand 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
Kids and used smoke
Used 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
Aren't all of the above enough to quit smoking once and for all?