If you really want to quit smoking completely, we will guide you step-by-step through all the stages of quitting smoking.You'll learn how to prepare, how to quit, and how to prevent relapse.You will also learn how to make quitting smoking easier.
Maybe part of you is at the stage where you want to break the habit, but part of you isn't.You may worry that you will fail.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 how much you weigh.If you let go now, your body will begin to recover and serve you, even if you neglect its health for many years.
Nicotine addiction
The average smoker consumes about 200 units of nicotine per day, and more than 70,000 units per year.10 times a cigarette multiplied by 20 cigarettes per day equals approximately 200 servings of nicotine.This is one reason 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:
- Irritation
- 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 quit smoking, these receptors continue to wait for nicotine.When they do not understand this, they begin 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 quit smoking.The last two symptoms are irritability and lethargy.
Any effective smoking cessation program must take this long adaptation period into account.Therefore, 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 yourself: a step-by-step plan
The step-by-step plan includes the following steps:
- Decide to quit smoking
- Identify situations that increase your 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 for maintaining resilience
1. Decide to quit smoking
Determine the reasons for giving up the bad habit.Quitting smoking is hard.But if you keep your goals in mind, you can win.If you've tried to quit smoking before and failed, don't let it shake your confidence.The more you try, the more likely you are to succeed.Maybe you weren't ready last time.Maybe you didn't take the right step.
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 smoke?Is it a way to take a break from your busy schedule?Is this the moment 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 think in advance of situations where the risk of smoking is particularly high.This will help you overcome temptation.Some common situations that encourage smoking include:
- Drink coffee
- End of breakfast
- Driving a car
- Using your phone
- Stressful situations
- Alcohol consumption
- Social events
Here are some strategies for fighting temptation:
If you smoke with a cup of coffee in the morning, drink your coffee at work, where it will be more difficult for you to smoke.
If you smoke while driving, change your route.This will require you to be careful not to go on autopilot.
If you are used to smoking after dinner, go for a walk after dinner, brush your teeth, do something.
Smoke while talking on the phone - squeeze the ball with your free hand instead.Always try to do something.They often smoke because of unemployment.
What if you can't resist?The best thing to do is to avoid an all-or-nothing mentality.don't give up.You may have endured 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 is orally addictive.When you quit smoking, your brain will still crave the sensation of smoking in your mouth.As part of your quit smoking plan, prepare oral substitutes such as gum, raw vegetables, carrot sticks, hard candies, straws, and more.
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
A quit date is a commitment to yourself.This is important because it prepares you subconsciously.Select a date for 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 date of your choice and see the entry every day.Let your determination increase as the date approaches.
If you are going to use medications, your doctor may tell you to start using them right away.Ask your doctor when to 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.
- Friends will help take your mind off things.
- They can listen to you.
- Your fight will be easier with the support of your friends.
- But explain that you need lighthearted conversations.There is nothing serious to add stress to you.
6. Remove all smoking reminders
Smoking, like any addiction, is associated with people, places and things.Smoking attributes: cigarette, match, lighter and ashtray.Get rid of them.Don't keep 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 critical to your success.If you can succeed the first time, your chances of quitting smoking increase significantly.Try to distract, engage 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 a movie.Pamper yourself.
- Get busy with your hands.Bend a pencil or something else in your fingers.
- Drink more water.
- Meet people who can help you.Everyone understands how difficult this is for you.Do not try to leave the cigarette alone.
- If you are left alone with your obsessions, you are giving them the opportunity to grow.
- Relax and breathe deeply.
Avoid provoking situations
- Don't spend time with smokers.No matter how kind and supportive your smoking friends are, they increase your risk of relapse.
- Practice saying, "No thanks, I'm not smoking anymore."
- If you feel at risk of smoking, quit immediately.
- A change of scenery can help.
Talk to yourself
Most tests only take 10-20 minutes.Take a break and the craving will pass.Tell yourself:
- "I refuse to believe that cigarettes are stronger than me."
- "I will never smoke again."
- "I decided to become a non-smoker."
- "Here and now."
8. Develop a strategy for maintaining 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.
Self care
Be kind to yourself.This is probably the most important and underappreciated part of quitting smoking.You only believe you deserve the rewards after you've quit smoking for a long time.But this is old thinking.
Do not try to diet by giving up a bad habit.You already have a lot of unpleasant feelings.Try eating more fruits and vegetables instead.
Celebrate your achievements
People who quit smoking focus more on 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.Make a party for yourself and your friends.
What to do when stressed
Get plenty of rest and eat healthy foods.Insomnia and excessive sugar consumption can trigger you.
Put food in your mouth, such as chewing gum, raw vegetables, or carrot sticks.
Stress is a common cause of 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 be relieved.
Support yourself
- Think about how persistent you have been until now when you really wanted to smoke.
- Remember your reasons for quitting smoking.
- Don't let your addiction win.
- Consider the benefits for your health, finances and family.
- Remind yourself that one cigarette leads to another.
- Start treating yourself like a non-smoker.This is the ultimate goal.You stop thinking that you need to quit smoking.
Nicotine replacement therapy
Nicotine replacement therapy helps reduce nicotine withdrawal symptoms.Nicotine replacement therapy increases the likelihood of successfully quitting smoking by 50 to 70 percent.However, it does not replace smoking cessation strategies.It eliminates physical dependence on nicotine, but not behavioral or psychological dependence.So some kind of program and strategy to quit smoking 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 about your health.
What types of nicotine replacement therapy are there?
There are three categories of nicotine replacement therapy: nicotine absorbed through the skin, mouth, and inhalation.Here are a few important points to help you make up your mind.
Nicotine patch.
It's convenient because it provides long-lasting relief from nicotine withdrawal while requiring your attention once a day.The nicotine patch is the most studied form 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 occupied in a way that a nicotine patch can't.
The most effective combination for quitting smoking is the nicotine patch for long-term relief and nicotine lozenges for immediate use.
Nicotine in lozenges or chewing gum is absorbed through the mucous membrane of the mouth, not through the stomach.Food and drinks 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.
Most people use nicotine lozenges more easily than nicotine gum.Gum sticks to tooth enamel.
How to use nicotine lozenges?You need to suck the lollipop for 20-30 minutes until it is completely dissolved.Do not bite or swallow the candy.
How to use nicotine gum?Chew the gum slowly until you feel a taste or tingle in your mouth.Then take a break until the taste disappears.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, their risk of addiction increases.They mimic smoking cigarettes, which makes them attractive.
Both nicotine inhalers and nasal sprays are available with a doctor's prescription.
How long can you use nicotine replacement therapy?
For the period indicated on the label.For example, 8, 10 or 12 weeks.It only makes sense to use the patch for 3 to 5 months if your doctor says so.
Most people go back to smoking if they reduce the 21 mg dose to 14 mg too quickly.
Can replacement therapy cause overdose and nicotine poisoning?
Yes, if you use it wrong.
Some symptoms of nicotine overdose or nicotine poisoning:
- Excitement, anxiety, trembling
- Headache
- Fast or irregular heartbeat
- Nausea, vomiting, abdominal pain, diarrhea
- Cold sweat, pallor
Call your doctor if you experience any of these symptoms.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 information to be sure that nicotine replacement therapy is safe for pregnant women.However, many doctors believe that replacement therapy is 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 exit 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.
Reasons to quit smoking
There are 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 from smoking later.
Smoking kills 6 million people worldwide every year.Smokers are more likely to die from heart disease and stroke 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 caused by smoking.There is no organ or system in your body that is not affected by this addiction.
Here are some reasons why you should quit smoking:
- Worried about your health?
- Worried about your addiction?
- Do you know someone who has health problems because of smoking?
- You try to be a positive example for your family.
- You want to save money
- The annual cost of smoking ranges from $2,500 to $5,000.This is the price of a good holiday.
Facts about secondhand smoke.
Passive smoking causes the same types of deaths 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
- The possibility of lung cancer is 20-30 percent more
Children and passive smoking
Secondhand smoke 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?