"I'm not going to do it." For smokers, this is a big step forward. This is just the beginning of an uphill battle, with both body and mind going against the decision. Of the many smokers who decide to quit on their own and fight nicotine addiction, it is estimated that only 7% are able to successfully persevere. Everyone needs help, not only the encouragement of family, friends, and colleagues, but also through a structured plan. Whether you decide to quit smoking for health or financial reasons, for the sake of a loved one, or simply because clean air regulations make quitting so cumbersome, here are some general tips for quitting.
<h1 class="pgc-h-arrow-right" >1. Set a date and have a plan</h1>
Once you have decided to quit smoking, you must determine the start date. Don't set the date longer than you decide, or your resolve will wane. Once you've set your appointment date, you can work towards your goals.
Announce your intention to quit smoking to family, friends and colleagues. Their support and encouragement will strengthen your commitment and help you through the vulnerable phase.
Eliminate everything that could weaken your commitment. Remove all scattered cigarettes from your home, office, or car. Throw away your ashtray. If you have family members who smoke, ask them not to smoke in front of you. Don't set the date to one month. Get your plan ready. Stockpile medicines or substitutes.
If you plan to take prescription medications to help you quit smoking, start taking them before your promised date (more on that later).
Keep alternatives convenient. When the day comes, the need to smoke is frequently restored (the first few days are particularly difficult). Stock up on hard candy, sugar-free gum or vegetable bars to distract your smoking desires. Experts say that even using a straw to inhale vigorously for a few minutes can help you get rid of temporary cravings.
<h1 class= "pgc-h-arrow-right" >2</h1>
If you're a long-time smoker, lighting a lamp can become a habit that is closely associated with many normal activities – drinking a morning coffee or an evening drink, or smoking after one last meal before bedtime may be your norm. When you quit smoking, these routine actions become "triggered," which triggers a desire to rekindle your addiction.
Long before Quit Day, stop smoking while doing some regular activities, such as drinking tea or reading the newspaper.
Since you can't (or may not want to) stop these things, you have to decouple them from smoking. It's a tough requirement, so make every effort to avoid smoking with these triggers before your Quit Day arrives. Friends who smoke in front of you are also "triggerers". You may even need to avoid some of them during this difficult time.
<h1 class="pgc-h-arrow-right" >3</h1>
Nicotine is the main addictive compound in cigarettes and can affect many of your organs, including your brain. When you decide to stop smoking, your system will still crave it. Fighting your body isn't easy – and your mind is rebellious!
The type and intensity of withdrawal symptoms vary from one person to another. They range from unbearable cigarette cravings, depression and irritability to sleep problems. The first week to 10 days is the worst; it's also when power fades and smokers usually make up their minds to "slip and fall." Every smoker has to find the right tool for them, and there are several.
<h1 class="pgc-h-arrow-right" > nicotine replacement therapy</h1>
Nicotine replacement therapy (NRT) provides small doses of nicotine, while cigarettes are free of other harmful chemicals. This can help smokers cope with uncontrollable cravings that are common in the early stages of smoking cessation. From over-the-counter (OTC) products to prescription-based remedies, NRT comes in many forms that can be adapted to personal preferences.
OTC products
Nicotine gum and lozenges: Chew or suck to release small amounts of nicotine.
Nicotine patch: When placed on the skin, it releases a small amount of nicotine into the body.
If the desire to smoke is too strong and you do not have nicotine lozenges or patches, inhale vigorously with a straw.
Prescription-based products
Nicotine Inhaler: This product has a nicotine-filled cartridge. Inhalation through a cigarette mouth releases nicotine into the mouth.
Nasal spray: Bottled nicotine, which can be pumped into the nose.
NRT is a powerful weapon against nicotine addiction that can increase your chances of quitting your addiction permanently. Choosing a different strategy will improve your chances of quitting smoking and staying smoke-free. Studies have shown that NRT, along with monitoring and behavioral support, can improve outcomes for smokers who want to quit smoking.
In addition, studies of NRT have shown that this is a fairly safe method used by almost all adult smokers. However, people with heart or lung disease should definitely consult their doctor. Pregnant women and adolescents should also seek professional advice before trying NRT.
<h1 class="pgc-h-arrow-right" > other drugs</h1>
Medications such as bupropion SR or varenicline can help fight nicotine addiction. However, they do have their own side effects, such as nausea, dry mouth, and sleep problems. Pregnant women and people with health conditions should stay away from these. The safest option is to consult your doctor before starting treatment. You can also seek expert advice on the efficacy of combining nicotine patches with medications such as chewing gum, inhalants, or lozenges to help you in your efforts to quit smoking.
<h1 class = "pgc-h-arrow-right" >4. Fight cravings through food, exercise, and mental play</h1>
Nicotine is a formidable enemy, and no matter which medication route you choose, many times your willpower wilts against the real pain of withdrawal. It is also normal to feel anxious, depressed, or cranky when struggling to quit smoking. Try these preemptive measures to reduce your cravings or deal with them when they strike.
diet
Indulge in healthy food and get plenty of sleep. Stay hydrated. These measures sound ordinary, and they can give you the energy you need to resist extra stress.
Eat a few small meals a day instead of eating several big meals. This helps balance blood sugar levels and reduces the desire to smoke.
Spicy or sugar-rich foods may trigger a desire to ignite. Stay away from them.
When the desire to smoke strikes, say "no" and go out for a walk. If you want to light the lamp before going to bed, take a shower. It will make it easier for you to fall asleep.
Physical activity
Take a long walk, go to the gym, or try dancing or aerobics. Exercise relieves stress and makes you feel better.
When you have the urge to ignite the urge, take a shower or take a shower.
When you try to quit smoking, you may find your energy levels soaring. Make effective use of this extra energy: clean the yard or tidy up the closet or garage.
Engage in a new sport. An added benefit is that you may have better control over weight gain after you quit smoking.
Mind games
Take 10 deep breaths. When you last inhale, light a match. Exhale slowly and blow out the match. Put it in an ashtray and pretend to be a cigarette.
Say "no" out loud and listen to yourself. You can also use other phrases – "I won't let myself down", "I don't smoke anymore", "I'm too strong to give in" – that can strengthen your resolve.
<h1 class= "pgc-h-arrow-right" >5. Practice yoga and deep breathing</h1>
Some studies have shown that yoga and cardiovascular exercise can help reduce nicotine cravings in smokers. It feels good to take a morning walk or run in the fresh air and can help you get rid of those pumping traps caused by crabs. Combining these with asanas (yoga poses) and deep breathing techniques is inherently relaxing and beneficial for both the body and mind.
Here are some examples of asanas that can help you quit smoking:
Bhujangasana (cobra type) enlarges the chest and improves blood circulation.
Setubandhasana (bridged pose) opens the chest and improves the flow of oxygen into the body.
Sarvangasana (standing on the shoulder) improves blood flow to the brain.
Shishuasana (children's posture) has a calming effect on the nervous system.
Taking a deep breath can reduce your stress and eliminate the need for you to smoke immediately.
All of these poses can also relieve stress and anxiety, helping you eliminate cravings for nicotine and the withdrawal symptoms that come with them.
Breathing (yoga deep breathing) induces a deep state of calm. Here are two well-known techniques:
Kapalbhati breathes practice the lungs and is thought to clear nadis, subtle energy channels in the body.
Nadi shodhana (alternating nostril breathing) Slow and deep rhythms can also clear subtle energy channels, relax and may help control withdrawal symptoms
Consult a qualified yoga instructor to learn more about these body routines and breathing techniques that can help you quit smoking.
<h1 class= "pgc-h-arrow-right" >6</h1>
In the battle to underestimate nicotine, please don't underestimate the power of psychology. On its own, counseling won't help you get into a habit. However, combined with treatment/medication, the chances of quitting smoking are greater. Explore counseling options through regular face-to-face meetings or phone helplines, especially if the desire to smoke is too strong and you very much want to be persuaded.
With a strong desire to smoke, talk to someone you know, a friend, or family member. Or call your state's Tobacco Cessation Hotline.
The "quit smoking" program on the internet and the published self-help guide are reasonably priced and worth adding other quit attempts. Go for them!
You can also contact your state's Tobacco Cessation Hotline. This is a free resource where you can discuss your concerns with your coach, develop a smoking cessation plan, and get support when needed.
<h1 class="pgc-h-arrow-right" >7. Relaxation through the use of guided images or self-hypnosis</h1>
Some studies have shown that guided relaxation can help smokers successfully cope with nicotine cravings. Techniques you can try include guided images, biofeedback, progressive relaxation, and self-hypnosis. Deep breathing exercises are also a form of guided relaxation. Talk to your doctor or psychologist to learn these techniques.