If you really want to quit smoking permanently, we will guide you step by step through all the stages of quitting 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're probably at a stage where part of you wants to break the habit, but part of you doesn't.You may be worried about failing.Put these thoughts aside.Thinking about why you want to quit a bad habit will give you the motivation to succeed.
It doesn't matter how much or for how long you have smoked.If you stop smoking now, your body will begin to recover and serve you even if you have neglected your health for many years.
nicotine addiction
The average smoker receives about 200 servings of nicotine a day and more than 70,000 a year.Ten puffs per cigarette multiplied by 20 cigarettes per day equals about 200 servings of nicotine 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:
- Irritability
- Anxiety
- difficulty concentrating
- headaches
- gluttony
- Craving for cigarettes
What happens when you give up nicotine?Smoking increases the number of nicotine receptors in the brain.When you stop smoking, these receptors continue to wait for nicotine.When they don't succeed, they begin 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 to 3 days after quitting smoking and disappear within 1 to 3 months.It takes at least 3 months for brain chemistry to return to normal after quitting smoking.The last two symptoms are irritability and lethargy.
Any effective smoking cessation program must take into account this long adaptation period.That's 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 the decision to quit smoking
- Identify situations that increase the risk of smoking.
- Prepare everything you need
- Select a date to quit smoking
- Tell everyone you know about your decision.
- Eliminate everything that reminds you of smoking
- Get ready to endure the first two weeks
- Develop a strategy to maintain resistance.
1. Decide to quit smoking
Determine your reasons for quitting a bad habit.Quitting smoking is difficult.But you can win if you have your goals in mind.If you've tried to quit smoking before and failed, don't let it affect your confidence.The more you try, the more likely you are to succeed.Maybe you weren't prepared 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 dependence on 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 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 especially high.This will help you face 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 temptations:
If you smoke with your morning cup of coffee, have it at work, where you will probably find it more difficult to smoke.
If you smoke while driving, change your route.This will require you to pay attention so as not to go on autopilot.
In case you are used to smoking after meals, after finishing 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 idleness.
What to do if you couldn't resist?The best thing you can do is avoid all or nothing thinking.Don't give up.You may not have been able to bear 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 oral addiction.When you quit smoking, your brain will still crave the feeling 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 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 quit date is a commitment to yourself.This is important because it prepares you unconsciously.Select 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 down your chosen date somewhere and look at the entry 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 who you think will be useful to 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 be easier.
- But explain that you need conversations on light topics.Nothing serious that will add stress to you.
6. Eliminate all smoking reminders.
Smoking, like any addiction, is associated with people, places and things.Smoker attributes: cigarettes, matches, lighters and ashtrays.Get rid of them.Don't save anything "just in case."
Freshens the air at home, at work and in the 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 increase significantly.Try to distract yourself, stay busy, and take care of yourself.Have fun and avoid stress.
take your time
Spend more time with friends.Go for a walk, ride a bike, go to the gym or go to the movies.Pamper yourself.
- Keep your hands busy.Twist a pen or something else between 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 alone.
- If you are left alone with your temptations, you give them a chance to grow.
- Relax and breathe deeply.
Avoid provocative situations.
- Don't hang out with smokers.No matter how friendly and understanding your smoking friends are, they increase your risk of relapse.
- Practice saying, "No, thank you, I don't smoke anymore."
- If you feel at risk of smoking, quit immediately.
- A change of scenery can help.
talk to yourself
Most temptations only last between 10 and 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 not to smoke."
- "Right now."
8. Develop a strategy to maintain resistance.
Don't think about quitting smoking forever.This can be discouraging.Start now and the days will begin to accumulate one after another.
self care
Be kind to yourself.This is probably the most important and underrated part of quitting smoking.He believes he deserves rewards only after abstaining from smoking for a long time.But this is an old thought.
Don't try to diet by breaking a bad habit.You already have too many 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 traveling.Host 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 trigger you.
Give your mouth something to eat, such as gum, raw vegetables, or carrot sticks.
Stress is a common reason for smoking.Relax by taking a few slow, deep breaths.Inhale through your nose and exhale through your mouth.Repeat this 5 times and you will feel relief.
keep to yourself
- When you really want to smoke, think about how persistent you have been until now.
- Remember your reasons for quitting.
- Don't let your addiction win.
- Consider the benefits to your health, your finances and your family.
- Remember 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 need to abstain from smoking.
Nicotine replacement therapy
Nicotine replacement therapy helps reduce nicotine withdrawal symptoms.Nicotine replacement therapy increases the chance of successfully quitting smoking by 50 to 70 percent.However, it does not replace smoking cessation strategies.It relieves physical dependence on nicotine, but does not address psychological or behavioral dependence.Therefore, some type 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 due to allergies or other conditions.You should always consult your doctor about your health.
What types of nicotine replacement therapies exist?
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 because it provides long-term relief from nicotine withdrawal and only requires once-a-day care.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 lozenges for emergency use.
Nicotine contained in lozenges or gum is absorbed through the mucous membrane of the mouth, rather than through the stomach.Foods and drinks can affect nicotine absorption.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 it easier to use nicotine lozenges than nicotine gum.The gum sticks to the tooth enamel.
How to use nicotine lozenges?Suck on the popsicle 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 in your mouth.Then pause until the flavor disappears.Then chew it again to regain the tingling sensation and pause again.
Nicotine inhalers and nicotine nasal spray.
They are the fastest acting nicotine replacement products.However, they have a higher risk of addiction.They imitate smoking cigarettes, which makes them attractive.
Both nicotine inhalers and nasal sprays are available with a prescription.
How long can nicotine replacement therapy be used?
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 it is approved by your doctor.
Most people return to smoking if they reduce the full dose from 21 mg to 14 mg too quickly.
Can replacement therapy cause nicotine overdose and poisoning?
Yes, if you use it incorrectly.
These are some of the symptoms of a nicotine overdose or nicotine poisoning:
- Excitement, restlessness, tremors.
- headache
- Fast or uneven heartbeat
- Nausea, vomiting, abdominal pain, diarrhea.
- Cold sweat, paleness.
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
- Seizures
If these symptoms occur, 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 your risk of heart attacks or 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.
Quit smoking.
There are prescription medications that can help you quit smoking.Some of them can be used together with nicotine replacement therapy.Most must be started before quitting 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 matters.
Reasons to quit smoking
Here are some things you probably don'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 later from smoking.
Smoking kills 6 million people every year around the world.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 caused by smoking.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:
- 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.
- Do you 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 second-hand smoke are at increased risk of:
- 25 to 30 percent more likely to develop heart disease and stroke
- 20 to 30 percent more likely to suffer from 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
Isn't all of the above enough to quit smoking once and for all?