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 a stage where part of you wants to kick the habit, but part of you doesn't.You may worry that you will fail.Put those 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've smoked.If you stop 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 gets about 200 puffs of nicotine a day and more than 70,000 a year.Ten puffs on a cigarette, multiplied by 20 cigarettes per day, equals about 200 doses of nicotine per day.This is partly why smoking is so addictive.Your brain is constantly waiting for the next dose of nicotine.Studies show that nicotine is as addictive as some drugs.
Nicotine withdrawal symptoms:
- irritability
- Anxiety
- Difficulty concentrating
- Headache
- Gluttony
- Craving for cigarettes
What happens when you quit nicotine?Smoking increases the number of nicotine receptors in your brain.When you stop smoking, these receptors continue to expect nicotine.When they don't get it, they start to adapt.
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 quitting smoking and disappear within 1-3 months.It takes at least 3 months for your brain chemistry to normalize after you stop 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 gradually reducing nicotine doses through 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 a decision to quit smoking
- Identify situations that increase the risk of smoking
- Prepare everything you need
- Choose a quit date
- Tell everyone you know about your decision.
- Remove anything that reminds you of smoking
- Prepare to endure the first two weeks
- Develop a strategy to maintain resilience
1. Decide to quit smoking
Determine the reasons for giving up a bad habit.Quitting smoking is hard.But you can win if you keep your goals in mind.If you've already tried to quit smoking and failed, don't let that shake your confidence.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 it a way to take a break from your busy work schedule?Is this a time when 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
- End of breakfast
- Driving a car
- Using your phone
- Stressful situations
- Alcohol consumption
- Social events
Here are some strategies for dealing with temptation:
If you smoke with your morning cup of coffee, drink your coffee at work, where it will probably be harder for you to smoke.
If you smoke while driving, change your route.This will require you to pay attention so you don't go on autopilot.
In case you are used to smoking after eating, after dinner go for a walk, brush your teeth, do something.
Smoke while talking on the phone - squeeze a ball with your free hand instead.Try to keep yourself busy all the time.They often smoke simply out of idleness.
What to do if you can't resist?The best thing to do is to avoid an all or nothing mindset.don't give up You may not have made 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 creates an oral addiction.When you quit, your brain will still crave the sensation of a cigarette in your mouth.As part of your quit plan, stock up on oral substitutes such as gum, raw vegetables, carrot sticks, hard candy, straws, and the like.
If you are considering using nicotine or smoking cessation medications, talk to your doctor.Learn how to use them, potential side effects, and what to watch out for.
4. Choose a date to quit smoking
The quit date is a commitment to yourself.This is important because it subconsciously prepares you.Select a date from next month.It doesn't have to be a special day.Avoid a day when you are busy, busy or have an event.Record your chosen date somewhere and review the record every day.Let your determination grow as the date approaches.
If you are going to use medication, your doctor may tell you to start using it 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 you think will be helpful.Tell them your plan and how they can help.
- Friends will help you take your mind off things.
- They can listen to you.
- With the support of your friends, your fight will become easier.
- But explain that you need lighthearted conversations.Nothing serious to stress you out.
6. Remove all reminders to smoke
Smoking, like any addiction, is about people, places and things.Smoking paraphernalia: cigarettes, matches, lighters and ashtrays.Get rid of 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 survive the first two weeks.
The first two weeks are critical to your success.If you succeed the first time, your chances of quitting are greatly increased.Try to stay distracted, keep busy and take care of yourself.Have fun and avoid stress.
Take your time
Spend more time with friends.Take a walk, ride a bike, go to the gym or go to the movies.Pamper yourself.
- Keep your hands busy.Twirl 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.Don't try to quit smoking on your own.
- If you are left alone with your temptations, you give them a chance to grow.
- Relax and breathe deeply.
Avoid provocative situations
- Do not associate 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 at risk from smoking, leave immediately.
- A change of scenery can help.
Talk to each other
Most temptations only last 10-20 minutes.Take a break 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 a strategy to maintain resilience.
Don't think about quitting smoking forever.This can be discouraging.Start now and the days will start adding up one after the other.
I take care of myself
Be kind to yourself.This is perhaps the most important and underrated part of quitting smoking.You believe that you deserve rewards only after abstaining from cigarettes for a long time.But that's old thinking.
Don't try to stick to a diet by giving up a bad habit.You already have too many bad feelings.Try eating more fruits and vegetables instead.
Celebrate your achievements
People who refuse to smoke tend to pay more attention to their failures.But don't underestimate how far you've come.Pamper yourself.
Use the money you save on cigarettes to treat yourself once a week.Or save money for something bigger, like a trip.Organize a party for you and your friends.
What to do when stressed
Get plenty of rest and eat healthy foods.Lack of sleep and excessive sugar consumption can set you off.
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.Inhale through the nose and exhale through the 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.
- 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 leads to another.
- Start seeing yourself as a non-smoker.That's the ultimate goal.You stop thinking about the fact that you should abstain from smoking.
Nicotine replacement therapy
Nicotine replacement therapy helps reduce nicotine withdrawal symptoms.Nicotine replacement therapy increases the likelihood of successful smoking cessation by 50-70 percent.However, it does not replace smoking cessation strategies.It alleviates physical dependence on nicotine, but does not affect 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 regarding 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 decide.
Nicotine patch.
It's convenient because it provides long-term relief from nicotine withdrawal while only requiring your attention once a day.The nicotine patch is the most researched type of nicotine replacement therapy and increases your chances of quitting smoking by 50 to 70 percent.
Nicotine lozenges and nicotine gums.
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 lozenges for emergency use.
Nicotine in lozenges or gum is absorbed through the lining 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 shouldn't eat or drink while using them.
Most people find it easier to use nicotine lozenges than nicotine gum.Gum sticks to tooth enamel.
How to use nicotine lozenges?Suck the lollipop until completely dissolved, 20 to 30 minutes.Do not bite or swallow the candy.
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 goes away.Then chew it again to bring back the tingling sensation and pause again.
Nicotine inhalers and nicotine nasal spray.
They are the fastest acting of all nicotine replacement products.However, they have an increased risk of addiction.They mimic cigarette smoking, which makes them attractive.
Both nicotine inhalers and nasal sprays are available with a 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 reduce the full dose from 21 mg to 14 mg too quickly.
Can replacement therapy lead to overdose and nicotine poisoning?
Yes, if you use it incorrectly.
Here are some symptoms of nicotine overdose or nicotine poisoning:
- Agitation, restlessness, trembling
- Headache
- Fast or irregular 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
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 the 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 quitting and require a prescription.
IMPORTANT:This is general medical information and is not tailored to any particular individual.You should always consult your doctor about your health concerns.
Reasons for quitting smoking
Here are just a few things you probably didn't 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 afterwards from smoking.
Smoking kills 6 million people every 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 to 40 percent more likely to develop diabetes.These are just some of the diseases that smoking causes.There is not an 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 try to be a positive role model for your family.
- Do you want to save money?
- Smoking costs between $2,500 and $5,000 a year.That's the price of a good vacation.
Facts about passive smoking.
Secondhand smoke causes the same types of death as regular smoking.There is no safe level.Nonsmokers exposed to secondhand smoke are at higher risk of:
- 25-30 percent more likely to develop heart disease and stroke
- 20-30 percent more likely to get lung cancer
Children and passive smoking
Passive smoking has been proven to harm children's health and increase the risk of the following diseases:
- Asthma, pneumonia and bronchitis
- Ear infections
- Sudden infant death syndrome
Is all of the above not enough to quit smoking once and for all?