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 it easier to quit smoking.
You're probably at a stage where part of you wants to kick the habit, but part of you doesn't.Maybe you're worried that you won't succeed.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've been smoking.If you give up now, your body will begin to heal and serve you even if you have neglected its health for years.
Nicotine addiction
The average smoker receives about 200 portions of nicotine per day and more than 70,000 per year.Ten puffs per cigarette multiplied by 20 cigarettes per day is about 200 portions of nicotine per day.This is partly why smoking is addictive.Your brain is constantly waiting for the next hit of nicotine.Research has 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 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 understand it, they start to adapt.
How long do nicotine withdrawal symptoms last?
Nicotine is eliminated from the body 72 hours after quitting 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 stop smoking.The last two symptoms are irritability and lethargy.
Any effective smoking cessation program must take this long adjustment period into account.For this reason, some doctors recommend gradually reducing the dose of nicotine 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.
- Remove anything that reminds you of smoking
- Prepare to endure the first two weeks
- Develop a strategy to maintain endurance
1. Decide to quit smoking
Determine your reasons for giving up the 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 confidence.The more you try, the more likely you are to succeed.Maybe you weren't ready last time.Maybe you haven't taken 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 when you can be alone with your thoughts?Most people smoke for the same reasons as alcoholics.It's an opportunity 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 the 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 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 last, 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, 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 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, potential side effects, and what to watch out for.
4. Choose a date to quit smoking
The termination date is a commitment to yourself.This is important because it prepares you subconsciously.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 the selected 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 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 to talk about light topics.Nothing serious that will add stress to you.
6. Remove all smoking reminders
Smoking, like any addiction, is connected to people, places and things.Smoking attributes: 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 endure the first two weeks.
The first two weeks are crucial to your success.If you are successful the first time, your chances of quitting smoking increase significantly.Try to stay distracted, 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 go to the movies.Pamper yourself.
- Keep your hands busy.Twist a pencil 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 on your own.
- If you stay alone with your temptations, you give them a chance to grow.
- Relax and breathe deeply.
Avoid provocative situations
- Don't 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 in danger from smoking, quit immediately.
- A change of scenery can help.
Talk to yourself
Most trials only last 10-20 minutes.Rest and the craving will pass.say to yourself:
- "I refuse to believe that smoking is stronger than me."
- "I will never smoke again."
- "I have decided to be a non-smoker."
- "Here and now."
8. Develop a strategy to maintain endurance.
Don't think about 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 underappreciated part of quitting smoking.You believe that you deserve the reward only after a long abstinence from smoking.But this is old thinking.
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 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 a trip.Throw a party for yourself and your friends.
What to do when you are stressed
Rest and eat healthy food.Lack of sleep and excessive sugar consumption can trigger you.
Give your mouth something to eat, such as chewing gum, raw vegetables, or carrot sticks.
Stress is a common reason for smoking.Relax with 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 have been up until now.
- Remember your reasons for quitting.
- Don't let your addiction win.
- Consider the benefits for your health, finances and family.
- Remember that one cigarette leads to another.
- Start seeing yourself as a non-smoker.This is the ultimate goal.Stop thinking that you have to abstain from smoking.
Nicotine replacement therapy
Nicotine replacement therapy helps reduce nicotine withdrawal symptoms.Nicotine replacement therapy increases the probability 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 resolve behavioral or psychological dependence.So, some kind of smoking cessation program and strategy is still needed.
IMPORTANT:The following are general medical data that do 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, mouth, and respiratory tract.Here are some important points to help you make a decision.
Nicotine patch.
It is convenient because it provides long-lasting relief from nicotine withdrawal, and requires your attention only once a day.The nicotine patch is the most studied type of nicotine replacement therapy and increases your chances of quitting smoking by 50 to 70 percent.
Nicotine lozenges and nicotine chewing 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 immediate use.
Nicotine in lozenges or chewing 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 on the lollipop until it is 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 tingle in your mouth.Then pause until the taste disappears.Then chew it again to bring back the burning sensation and stop 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 imitate cigarette smoking, which makes them attractive.
Both nicotine inhalers and nasal sprays are available on 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 wrong.
Here are some symptoms of nicotine overdose or nicotine poisoning:
- Excitement, restlessness, trembling
- Headache
- Fast or uneven heartbeats
- Nausea, vomiting, stomach 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 occur, you should call an ambulance.
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 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 them can be used together with nicotine replacement therapy.Most of them should 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 regarding health issues.
Reasons for quitting smoking
Here are just a few 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
- Traffic 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 every year worldwide.Smokers die more often from heart disease and stroke than from lung cancer.
Smoking causes type 2 diabetes. Smokers have a 30 to 40 percent higher chance of developing 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.This is the price of a good vacation.
The facts about passive smoking.
Passive smoking causes the same types of deaths as regular smoking.There is no safe level.Non-smokers exposed to secondhand smoke are at greater 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
It has been proven that passive smoking harms children's health and increases the risk of the following diseases:
- Asthma, pneumonia and bronchitis
- Ear infections
- Sudden infant death syndrome
Isn't all of the above enough to stop smoking once and for all?