If you really want to quit smoking, we will follow the steps to quit smoking step by step. You will learn how to prepare, how to get out and how to prevent relapse. You will also learn how to make it easier to quit smoking.
Probably some of you are at the stage where you want to get rid of this habit, and the other does not. You may worry that you will fail. Put these thoughts aside. Think about why you want to break the habit, and it will lead to your success.
It doesn't matter how much or how much you smoke. If you leave now, even if you have neglected your health for many years, your body will begin to heal and serve you.
Nicotine addiction
The average smoker consumes about 200 servings a day and more than 70, 000 nicotine a year. One puff of 20 cigarettes a day gives ten puffs of about 200 servings of nicotine a day. This is partly the reason 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 drugs.
Symptoms of nicotine withdrawal:
- Flawless
- Don't worry
- Hard Concentration
- Headaches
- Confusion
- Cigarette requests
What happens when you give up nicotine? Smoking increases the number of nicotinic receptors in your brain. When you quit smoking, these receptors continue to wait for nicotine. If you don't get it, they start fixing it.
How long do nicotine withdrawal symptoms last?
Nicotine is eliminated from the body 72 hours after quitting. Symptoms of nicotine withdrawal usually peak 2-3 days after smoking and disappear within 1-3 months. It takes at least 3 months for the chemicals in your brain to return to normal after you quit smoking. The last two symptoms are irritability and lethargy.
Any effective smoking program should take this long adjustment period into account. Therefore, some doctors recommend a gradual reduction in nicotine doses with nicotine replacement therapy. However, many people start to feel better after 1 week and the symptoms usually resolve within 3 months.
How to quit smoking on your own: a step-by-step plan
The step-by-step plan covers the following steps:
- Decide to quit smoking
- Identify situations that increase your risk of smoking
- Get everything you need
- Select a date to quit smoking
- Tell everyone you know about your decision
- Delete everything that reminds you of a cigarette.
- Prepare to endure the first two weeks
- Develop an aging strategy
1. Decide to quit smoking
Identify your reasons for avoiding a bad habit. It is difficult to quit smoking. But you can win if you keep your goals in mind. If you've tried smoking in the past and failed, don't let that shake your faith. The more you try, the better your chances of success. Maybe you weren't ready for the 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 dependence. Why do you smoke? Is there a way to avoid this busy schedule? Is this a moment when you can be alone with your thoughts? Most people smoke for the same reasons as alcoholics. This is a chance to run, relax or pamper.
You need to think in advance, especially in situations where the risk of smoking is high. This will help to combat the attraction. Some common smoking cases are:
- Drink coffee
- End of breakfast
- Speed
- Using the phone
- Stressful situations
- Drinking alcohol
- Social events
Here are some strategies to combat meticulousness:
If you smoke over your morning coffee, for a coffee at work, it will be harder to smoke here.
If you smoke while driving, change your route. You will need to be careful not to be on autopilot.
If you're used to smoking after dinner, walk, brush your teeth, do something.
Smoking on the phone - instead of squeezing the ball with your free hand. Always try to engage. People often smoke from space.
What if you can't resist? It is best to avoid anything. Don't pull. You will not be able to stand it, but still everything is 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 is addictive. When you stop working, your brain will still arouse the feeling of smoking in your mouth. As part of your smoking cessation plan, pack in oral substitutes such as chewing gum, raw vegetables, carrot sticks, caramel, straw, and more.
If you plan to use nicotine or smoking pills, talk to your doctor. Learn how to use them, potential side effects, and what to look for.
4. Select the output date
The release date is a commitment. This is important because it prepares you subconsciously. Choose a date for next month. It does not have to be a special day. Avoid a day when you are busy, engaged, or have an activity. Write down the date you selected and view the entry each day. Increase your resolve as history approaches.
If you intend to take medication, your doctor may advise you to start taking it immediately. Ask your doctor when you should start taking the pill.
5. Tell everyone you know about your decision
It will be easier to quit smoking if you have support. Choose people you think will be useful to you. Tell us your plan and how they can help.
- Friends can help distract you.
- They can listen to you.
- With the support of friends, it will be easier to fight.
- But explain that you want an easy conversation. There is nothing to emphasize your point.
6. Delete all smoker reminders
Smoking, like any addiction, affects people, places and things. Cigarette attributes: cigarette, matches, lamp and ash. Get rid of them. Don't keep anything "just".
Fresh air at home, at work and in the car. The smell of cigarettes, of course, is primarily a trigger.
7. Prepare to endure the first two weeks
The first two weeks are important for your success. If you are successful for the first time, your chances of quitting smoking are greatly increased. Try to attract attention, keep busy and take care of yourself. Have fun and avoid stress.
Take your time
Spend more time with your friends. Go for a walk, ride a bike, go to the gym or go to the movies. Damage yourself.
- Squeeze your hands. Bend a pen or something over your fingers.
- Drink plenty of water.
- Meet people who can help you. Everyone understands how difficult it is for you. Don't just try to quit smoking.
- When you are alone with your persecutors, you allow them to grow.
- Relax and take a deep breath.
Avoid subversive situations
- Don't associate with smokers. No matter how sincere and supportive your smoking friends are, they increase the risk of separation.
- Practice saying, "No, thank you, I don't smoke anymore. "
- If you feel the risk of smoking, quit immediately.
- Changing the scenery can help.
Talk to yourself
Most tests only take 10-20 minutes. Don't worry and the curves will pass. Tell yourself:
- "I refuse to believe that smoking is stronger than me. "
- "I will never smoke again. "
- "I decided not to smoke. "
- Here and Now.
8. Develop a strategy to protect the exposure
Don't think about quitting. This can discourage you. Start now and the days will start to get longer.
Personal Care
Treat yourself well. This is probably the most important and reduced condition for quitting smoking. You believe that you deserve to be rewarded only after giving up smoking for a long time. But this is old thinking.
Don't try a diet by giving up a bad habit. You already have very unpleasant feelings. Instead, try to eat more fruits and vegetables.
Celebrate your success
People who quit smoking pay more attention to their failures. But don't underestimate how far you've come. Pamper yourself.
Treat yourself once a week with the money you save on cigarettes. Or earn money for something bigger like traveling. Have a party for yourself and your friends.
Relieve stress
Get plenty of rest and eat healthy foods. Lack of sleep and excessive sugar intake can irritate you.
Rinse your mouth with something like chewing gum, raw vegetables, carrot sticks.
Stress is a common cause of smoking. Relax with a few slow and deep breaths. Breathe through your nose and mouth. Repeat this 5 times and you will feel comfortable.
Support yourself
- When you really want to smoke, think about how persistent you are so far.
- Remember your reasons for quitting.
- Don't let him become addicted.
- Think about the benefits to your health, financial situation and family.
- Remember that one cigarette smokes another.
- Start looking like you don't smoke. This is the ultimate goal. You stop thinking about quitting.
Nicotine replacement therapy
Nicotine replacement therapy helps reduce the symptoms of nicotine withdrawal. Nicotine replacement therapy increases the chances of successful smoking cessation by 50-70 percent. However, it does not replace smoking cessation strategies. Eliminates physical addiction to nicotine, but does not solve behavioral or psychological addiction. So a kind of smoking cessation program and strategy is still needed.
IMPORTANT:Below is general medical information that is not included in the individual. Some people are unable 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 therapy are there?
There are three categories of nicotine replacement therapy: nicotine absorbed through the skin, mouth, and respiratory tract. Here are some important points to help you make your decision.
Nicotine patch.
It is convenient to provide long-term relief from nicotine withdrawal symptoms while requiring your attention only once a day. Nicotine patch is the most widely studied form of nicotine replacement therapy and increases your chances of quitting smoking by 50-70 percent.
Nicotine lozenges and nicotine gum.
Provide short-term relief from nicotine withdrawal symptoms. They help hold the mouth that can't get the nicotine patch.
The most effective smoking combination is a nicotine patch for long-term relief and an nicotine lozenge for an ambulance.
Nicotine in lozenges or chewing gum is absorbed through the mucous membranes of the mouth, not through the stomach. Eating and drinking can affect nicotine absorption. Therefore, you should not eat or drink for at least 15 minutes before using nicotine gum or lozenges. You should not eat or drink while using them.
Nicotine lozenge is easier for most people than nicotine gum. Gum sticks to tooth enamel.
How are nicotine lozenges used? Absorbed in lollipop until completely dissolved, about 20-30 minutes. Do not bite or swallow lollipops.
How is nicotine gum used? Gently chew the gum until it tastes good in your mouth or stomach. Then pause until the flavor is gone. Chew again to bring the ear back and pause again.
Nicotine inhalers and nicotine nasal spray.
These are the fastest acting nicotine substitutes. However, the risk of addiction increases. They imitate smoking, which makes them attractive.
Both nicotine inhalers and nasal sprays are available by prescription.
How long can nicotine replacement therapy be used?
During the period indicated on the label. For example, 8, 10 or 12 weeks. It only makes sense to use it for 3 to 5 months with your doctor's permission.
Most people return to smoking when they reduce the dose from 21 mg to 14 mg very quickly.
Can substitution therapy cause overdose and nicotine poisoning?
Yes, if you use it incorrectly.
Here are some signs of nicotine overdose or nicotine poisoning:
- Excitement, anxiety, tremor
- Headache
- Fast or uneven heartbeat
- Nausea, vomiting, abdominal pain, diarrhea
- Cold sweat, paleness
If you have any of these symptoms, talk to your doctor. Nicotine overdose or more serious symptoms of nicotine poisoning include:
- Visual or hearing impairment
- Dizziness or weakness
- Rapid breathing
- Disorientation in space
- Convulsions
Ambulances should be called for these symptoms.
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 evidence to make 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 drugs that help you quit smoking. Some of them can be used in combination with nicotine replacement therapy. Most should start before smoking and require a prescription.
. You should always consult your doctor about your health problems.Reasons to quit smoking
Here are a few things you don't know about the dangers of smoking. This addiction kills more people each year than the following:
- Alcoholism
- Dependence
- Accident
- AIDS
There is no point in dying from smoking if you get rid of drugs or alcohol.
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 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 to quit smoking:
- You are worried about your health
- You are worried about your addiction
- You know someone who has a health problem without smoking
- You are trying to be a positive role model for your family
- You want to save money
- Smoking ranges from $ 2, 500 to $ 5, 000 a year. This is the price of a good vacation.
Facts about smoky cigarettes
Smoke causes the same deaths as regular cigarettes. There is no safe level. Non-smokers exposed to second-hand smoke have a higher risk:
- 25-30 percent more heart disease and stroke develops
- 20-30 percent more lung cancer
Children and immediate smokers
Secondary smoke has been shown to be harmful to children's health and increase the risk of the following diseases:
- Asthma, pneumonia and bronchitis
- Ear Infection
- Sudden Infant Death Syndrome
Isn't all of the above enough to quit smoking once and for all?